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The Quinoa & Kale Brain Power Bowl

Recipe: The Quinoa & Kale Brain Power Bowl

This bowl is more than just a meal—it is a functional 'brain-fuel' assembly designed to reduce neuro-inflammation and boost processing speed. By combining the MIND diet's top food groups (leafy greens, whole grains, and healthy fats), you provide your brain with the Manganese, Folate, and Vitamin K it needs to stay young.

Ingredients:

The Base

•1 cup Dry Quinoa (tri-color preferred for texture)
•1 bunch Curly Kale (washed, de-stemmed, and torn into bite-sized pieces)
•2 cups Water or low-sodium vegetable broth

The Roast & Toppings

•1 large Sweet Potato (cubed into 1/2-inch pieces)
•1 can (15oz) Chickpeas (drained, rinsed, and patted dry)
•1 ripe Avocado (sliced)
•2 tbsp Sunflower or Hemp seeds

Lemony Tahini Dressing

•1/4 cup Tahini
•2 tbsp Extra Virgin Olive Oil
•1/2 Lemon (juiced)
•1 clove Garlic (minced)
•Pinch of Sea Salt and Black Pepper

Step-by-Step Assembly

1. Roast the Veggies

Preheat oven to 375°F. Toss cubed sweet potatoes and chickpeas with 1/2 tbsp olive oil, turmeric, and cumin. Roast for 25–30 minutes until tender and golden.

2. Simmer the Quinoa

Rinse quinoa under cold water. Combine with 2 cups of liquid. Bring to a boil, then simmer covered for 15 minutes. Let rest for 5 minutes, then fluff with a fork.

3. Massage the Kale

Place torn kale in a large bowl. Drizzle with 1 tsp lemon juice and a pinch of salt. Massage with your hands for 2-3 minutes until the leaves soften and turn bright green.Whisk tahini, lemon juice, minced garlic, and olive oil. Add a splash of hot water if needed to reach a 'pourable' consistency.

4. Whisk the Dressing

Whisk tahini, lemon juice, minced garlic, and olive oil. Add a splash of hot water if needed to reach a 'pourable' consistency.

5. Layer and Serve

Start with a base of massaged kale. Add a scoop of quinoa, roasted veggies, and sliced avocado. Sprinkle with seeds and drizzle generously with dressing.

Nutritional Highlights: The Brain Synergy

Each component of this bowl serves a specific purpose in the MIND Diet protocol:

•Kale (Leafy Greens): Provides over 100% of your daily Vitamin K, essential for building the 'sphingolipids' that form your brain cell membranes.
•Quinoa (Whole Grains): Rich in Manganese and complex carbs, it provides a steady stream of glucose to the brain, preventing the energy crashes that cause brain fog.
•Chickpeas & Sweet Potato: High in prebiotic fiber to support the gut-brain axis, and rich in Folate (B9) to protect against brain atrophy.
•Seeds & Avocado: Healthy fats that improve the absorption of the fat-soluble vitamins (A, D, E, K) found in the greens.

Watch: The Brain Bowl

TutorialFollow this expert walkthrough from Cedars-Sinai on how to assemble a MIND-diet compliant brain bowl for maximum flavor and focus.

The Brain Bowl Recipe | Cedars Sinai

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