Wild Mushroom & Asparagus Risotto

MOOD BOOSTING PROFILE

Porcini mushrooms, rich in ergothioneine and selenium, provide powerful antioxidants that protect brain cells from oxidative stress and reduce neuroinflammation, factors linked to mood disorders and cognitive decline. Selenium also supports the body’s antioxidant defenses via enzymes like glutathione peroxidase, promoting brain health and potentially reducing mood dysregulation. The dietary fiber in porcini mushrooms supports a balanced gut microbiome, which communicates with the brain through the gut-brain axis to influence emotional regulation. Cremini and oyster mushrooms add B-vitamins, particularly niacin and riboflavin, essential for energy production and neurotransmitter synthesis, helping maintain serotonin, dopamine, and GABA levels—critical for regulating mood, anxiety, and stress. Deficiencies in B-vitamins are associated with anxiety and depression, so adequate intake of these nutrients may alleviate such symptoms.

Asparagus is a strong source of folate, crucial for serotonin production, a neurotransmitter needed for mood stability. Folate deficiency has been linked to increased depressive symptoms, highlighting its importance in mental health. Asparagus also provides vitamin K and antioxidants, which protect neurons and support cognitive function. Arborio rice offers complex carbohydrates that provide steady glucose release, the brain’s primary energy source, helping to stabilize mood, focus, and cognitive function. Blood sugar fluctuations can lead to mood swings, so the sustained energy from Arborio rice helps maintain emotional resilience. Additionally, carbohydrates support serotonin release by increasing tryptophan availability, further supporting mood regulation. This blend of antioxidants, neurotransmitter support, and balanced energy fosters cognitive resilience and overall mental well-being.

LET’S GET COOKING

-SERVES 3 TO 4-

Ingredients

For the Risotto:

  • 1 1/2 cups Arborio rice

  • 4 cups vegetable broth (warmed)

  • 1 cup dry white wine (optional, or use more broth)

  • 2 tablespoons olive oil

  • 1 small onion, finely chopped

  • 2 cloves garlic, minced

  • Salt and pepper, to taste

For the Wild Mushroom Blend:

  • 2 cups wild mushrooms (such as oyster, chanterelle, shiitake), sliced

  • 1 tablespoon olive oil

  • 1 tablespoon tamari or soy sauce

  • 1 teaspoon balsamic vinegar

  • Salt and pepper, to taste

For the Asparagus:

  • 1 bunch asparagus, trimmed and cut into 1-inch pieces

  • 1 tablespoon olive oil

  • Salt and pepper, to taste

For Garnish:

  • 1 tablespoon fresh parsley, chopped (optional)

  • Drizzle of olive oil (optional)

Instructions

Prepare the Wild Mushroom Blend

    1. Heat olive oil in a large skillet over medium-high heat.

    2. Add the sliced wild mushrooms and sauté for 5-7 minutes, until they release their moisture and become golden brown.

    3. Add tamari and balsamic vinegar, stirring to coat. Season with salt and pepper to taste. Cook for an additional 2 minutes, then remove from heat and set aside.

Roast the Asparagus

    1. Preheat oven to 400°F (200°C).

    2. Toss the asparagus pieces with olive oil, salt, and pepper.

    3. Spread on a baking sheet and roast for 10-12 minutes, or until tender and slightly charred. Set aside.

Make the Risotto

    1. In a large, heavy-bottomed pot, heat olive oil over medium heat.

    2. Add the chopped onion and sauté for 3-4 minutes until translucent.

    3. Add the minced garlic and cook for another minute.

    4. Stir in the Arborio rice, coating it with the oil and onion mixture. Toast the rice for 2-3 minutes, stirring constantly.

    5. Add the white wine (if using) and stir until mostly absorbed.

    6. Begin adding the warmed vegetable broth, one ladle at a time, stirring frequently and allowing the liquid to absorb before adding more. Continue this process until the rice is creamy and tender, about 18-20 minutes.

    7. Season with salt and pepper. Adjust seasoning as needed.

Assemble the Dish

    1. Gently fold in the roasted asparagus and half of the sautéed wild mushrooms into the risotto.

    2. Plate the risotto and top with the remaining wild mushrooms.

    3. Garnish with fresh parsley and a drizzle of olive oil, if desired.

-Take a Moment of Gratitude & Enjoy Mindfully-