MOOD BOOSTING PROFILE

Summer squash are rich in vitamin B6 and folate, both essential for producing and regulating neurotransmitters like serotonin and dopamine, which support mood stability and emotional resilience. These varieties also provide antioxidants like lutein and beta-carotene, which protect brain cells from oxidative stress—a key factor in cognitive decline and mood disorders. Cumin seeds enhance this profile by providing iron, necessary for effective oxygen transport, which fuels both energy and cognitive function. Cumin’s digestive benefits also promote a balanced gut microbiome, which interacts with the brain through the gut-brain axis, influencing mood and emotional well-being.

Saffron contributes additional mood-enhancing benefits with bioactive compounds such as crocin and safranal, which have been shown to elevate serotonin levels and alleviate mild to moderate depression. Its neuroprotective effects further enhance cognitive function and reduce oxidative damage within brain cells. Jasmine rice, with its low glycemic index, provides steady glucose release, ensuring consistent energy that helps prevent mood swings tied to blood sugar fluctuations. The aromatic compound 2-acetyl-1-pyrroline in jasmine rice has been found to trigger dopamine and serotonin neurotransmitters. Combined with its easy digestibility, jasmine rice supports gut health, reinforcing mental wellness through its impact on the gut-brain axis.

LET’S GET COOKING

-SERVES 2 TO 3-

Ingredients

For the Squash Medley:

• 1 medium zucchini, thinly sliced into rounds

• 1 medium yellow squash, thinly sliced into rounds

• 1 tablespoon coconut oil or olive oil

• 1 teaspoon cumin seeds

• 1/2 teaspoon ground turmeric

• A pinch of saffron threads (soaked in 1 tablespoon warm water)

• Salt, to taste

For the Jasmine Rice:

• 1 cup jasmine rice, rinsed and drained

• 2 cups water

• 1/2 teaspoon salt

• 1 tablespoon coconut oil or olive oil (optional, for fluffier rice)

For Garnish:

• Lemon wedges (optional)

Instructions

Prepare the Jasmine Rice

1. In a medium pot, combine the rinsed jasmine rice, water, and salt. Add coconut oil or olive oil if using.

2. Bring to a boil over high heat, then reduce heat to low, cover, and simmer for 15-20 minutes, or until the rice is tender and all the water is absorbed.

3. Remove from heat and let the rice sit, covered, for 5 minutes. Fluff with a fork and set aside.

Cook the Squash Medley

1. Heat the oil in a large skillet over medium heat.

2. Add the cumin seeds and let them sizzle for about 30 seconds until fragrant.

3. Add the sliced zucchini and yellow squash to the skillet and toss to coat with the oil and cumin seeds.

4. Sprinkle the turmeric and salt over the squash. Stir to combine.

5. Add the saffron and its soaking water to the skillet. Stir gently to evenly distribute the saffron.

6. Cook for 5-7 minutes, stirring occasionally, until the squash is tender and lightly browned. Adjust seasoning as needed.

Assemble the Dish

1. Spoon a generous serving of jasmine rice onto each plate.

2. Top with the summer squash medley, arranging the slices in a decorative pattern if desired.

3. Garnish with lemon wedges on the side for added flavor (optional).

-Take a Moment of Gratitude & Enjoy Mindfully-