Happiness Breakfast Bowl
A sneak peek from my new book, Food Story: Rewrite the Way You Eat, Think, and Live. All of the recipes are organized by mood. This is from the Happy section.
The inspiration for this recipe comes from my son Noah, who knows how to start the day out on the right note! Quinoa increases the production of the happiness hormone serotonin, and the garlicky leafy greens are a rich source of magnesium, also known as the anti-stress mineral. Creamy avocado and toasted seeds add depression-fighting omega-3s, while the turmeric contains compounds to uplift your mood. For an extra hit of protein—which is key for balancing blood sugar—top off this dish with 1 or 2 soft-boiled eggs, 1⁄4 cup sliced smoked salmon, or 1⁄4 cup cooked beans.
Tip: Make the tahini dressing and quinoa mixture in advance, so all you have to do is sauté the greens and load up your bowl the next morning.
INGREDIENTS
*Makes 4 servings
BREAKFAST BOWL
2/3 cup uncooked quinoa
1 tsp ground turmeric fine sea salt and freshly ground black pepper
2 Tbsp finely chopped fresh mint leaves
2 Tbsp finely chopped fresh cilantro leaves
2 green onions, thinly sliced
1 Tbsp extra-virgin olive oil
1 large clove garlic, minced (optional)
6 to 8 oz chopped fresh greens, such as kale, Swiss chard, or collard greens
½ cup very thinly sliced English or Persian cucumber
¼ cup very thinly sliced radishes
1 avocado, pitted, peeled, and thinly sliced
¼ cup toasted seeds, such as pumpkin seeds, hemp seeds, and/or sesame seeds
1 Tbsp microgreens, for garnish (optional)
TAHINI SAUCE
¼ cup tahini
¼ cup fresh lemon juice
2 Tbsp extra-virgin olive oil ¼ tsp fine sea salt
A sneak peek from my new book, Food Story: Rewrite the Way You Eat, Think, and Live. All of the recipes are organized by mood. This is from the Happy section.
The inspiration for this recipe comes from my son Noah, who knows how to start the day out on the right note! Quinoa increases the production of the happiness hormone serotonin, and the garlicky leafy greens are a rich source of magnesium, also known as the anti-stress mineral. Creamy avocado and toasted seeds add depression-fighting omega-3s, while the turmeric contains compounds to uplift your mood. For an extra hit of protein—which is key for balancing blood sugar—top off this dish with 1 or 2 soft-boiled eggs, 1⁄4 cup sliced smoked salmon, or 1⁄4 cup cooked beans.
Tip: Make the tahini dressing and quinoa mixture in advance, so all you have to do is sauté the greens and load up your bowl the next morning.
INGREDIENTS
*Makes 4 servings
BREAKFAST BOWL
2/3 cup uncooked quinoa
1 tsp ground turmeric fine sea salt and freshly ground black pepper
2 Tbsp finely chopped fresh mint leaves
2 Tbsp finely chopped fresh cilantro leaves
2 green onions, thinly sliced
1 Tbsp extra-virgin olive oil
1 large clove garlic, minced (optional)
6 to 8 oz chopped fresh greens, such as kale, Swiss chard, or collard greens
½ cup very thinly sliced English or Persian cucumber
¼ cup very thinly sliced radishes
1 avocado, pitted, peeled, and thinly sliced
¼ cup toasted seeds, such as pumpkin seeds, hemp seeds, and/or sesame seeds
1 Tbsp microgreens, for garnish (optional)
TAHINI SAUCE
¼ cup tahini
¼ cup fresh lemon juice
2 Tbsp extra-virgin olive oil ¼ tsp fine sea salt
METHOD
To make the tahini dressing, in a small bowl, whisk together the tahini, lemon juice, olive oil, and salt. Thin with 2 tablespoons of water, or enough to create a pourable consistency. Set aside.
In a saucepan, combine the quinoa with 11⁄3 cups water, the turmeric, and 1⁄2 teaspoon salt. Bring to a boil over high heat, stirring once or twice. Reduce the heat to low, cover, and simmer until the quinoa is tender and the water has been completely absorbed, about 15 minutes. Wait 5 minutes, then remove the lid and fluff with a fork. Transfer to a bowl and toss with 2 tablespoons of the tahini dressing until the grains are evenly coated. Add 1 tablespoon each of the mint and cilantro and half of the green onions. Set aside.
In a clean saucepan over medium heat, warm the oil and garlic until the garlic starts to sizzle. Add the greens, season with salt and pepper, and cook, stirring, until the greens are wilted and tender, 2 to 5 minutes, depending on the type of greens you are using. Reduce the heat to low if the greens are cooking too quickly. Divide the greens between 4 shallow bowls.
Top the greens with the quinoa mixture, dividing it evenly among the bowls. Next add the cucumber, radish, avocado, and seeds, then drizzle with some of the tahini dressing. Garnish with the remaining mint and cilantro and microgreens, if using. Serve immediately.
Recipe excerpt from the book Food Story: Rewrite the Way You Eat, Think, and Live by Elise Museles © 2021 Elise Museles, reprinted with permission from the author and the publisher, Sounds True, Inc.
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