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  • Writer's pictureJulia

Bang Bang Broccoli Bowl


I’m a big fan of colourful, vibrant bowls!


Did you know that serotonin (5-HT), an important brain neurotransmitter, is mostly (over 90%) synthesized in our gut? New research has emerged recently in rodents that indicates the gut microbiome can affect neural development and brain chemistry. So... take care of your gut by eating nourishing foods that feed your good gut bacteria.


Our bodies need many nutrients to make sure our neurotransmitters are being synthesized properly and functioning well. This includes amino acids, choline, vitamin C, B-vitamins, zinc, iron, omega-3’s and vitamin D. Broccoli is a great source of B6, vitamin K, and choline, which is important for neurotransmitter function, and is rich in glucosinolates- which slow down the breakdown of acetylcholine (a neurotransmitter). Broccoli is one of the BEST foods you can eat!


Try out this broccoli bowl- you'll love it! This feeds 1-2 people, depending on how hungry you are. Double the recipe for a bigger crowd!


You’ll need:


1 cup cooked quinoa


for the mushrooms:

1 shallot

4 large mushrooms

1 small garlic clove

1 tbsp cooking oil

2 tbsp tamari or soy sauce


for the broccoli:

1/2 inch ginger

1 small garlic clove

1 cup broccoli florets

1 tbsp sesame oil


sauce:

2 tsp maple syrup

1 tbsp water

Salt, pepper to taste

1 tbsp almond butter

1/2 tbsp sriracha

small clove garlic

1/2 inch ginger

1 tbsp lime juice

1 tbsp rice vinegar

1 tbsp sesame oil


extras (optional)

Lime wedges

Sesame seeds

Sriracha

Toasted almonds

Cilantro

Avocado chunks

Cabbage


How-to:

1. Cook quinoa according to package directions (*I do 1/2 cup dry quinoa with 1 cup water: I boil the water, add the quinoa and leave on simmer for about 13 mins). Set aside.


2. In a pan on medium heat, cook the mushrooms, shallot and garlic in oil and tamari until tender. Set aside.

.

3. In a pan on medium heat, add sesame oil, garlic and ginger and cook for 2 mins until fragrant. Add in the broccoli and a splash of water. Cover pan with lid, let the broccoli steam until tender. Set aside.


4. Sauce! Add all sauce ingredients to a blender and blend! Set aside.


5. Assemble your bowl. Add quinoa as the base, then add your broccoli and mushrooms, top with your sauce. You can also add some sriracha, fresh herbs (like cilantro), cabbage, avocado, a squeeze of lime and some sesame seeds to take it next level.


Hope you enjoy this bowl as much as I do!


Keep up to date with new tips, recipes and info on my Instagram page @aspoonfulofscience.

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