Why This Supports Brain & Mental Health

This dish targets neurotransmitter synthesis, mitochondrial resilience and blood sugar stability.

Chicken provides high-quality protein and choline, the precursor to acetylcholine — fundamental for attention, learning and memory encoding.

Barley is a low-glycaemic whole grain rich in beta-glucan fibre, moderating glucose release. Glycaemic volatility is associated with impaired cognition and mood instability.

Mushrooms provide ergothioneine, a powerful antioxidant that accumulates in tissues vulnerable to oxidative stress — including the brain. Rosemary contains carnosic acid, which protects neurons against oxidative damage and supports cholinergic signalling.

The slow-cooked format enhances digestibility and creates a satisfying, nourishing dish that supports sustained mental energy.

Ingredients (Serves 4)

1 tbsp olive oil
2 chicken thighs, diced
1 small onion, finely chopped
2 garlic cloves, crushed
200g pearl barley
150g chestnut mushrooms, sliced
1 tbsp chopped fresh rosemary
750ml warm chicken stock
40g grated Parmesan
Black pepper

Method

Heat olive oil in a wide pan. Brown the chicken lightly, then remove and set aside.

In the same pan, soften the onion for 5 minutes. Add garlic and mushrooms and cook until softened and lightly golden.

Stir in the pearl barley and rosemary. Pour in a ladle of warm stock and simmer, stirring occasionally, until absorbed.

Continue adding stock gradually, allowing each addition to absorb before adding the next, about 30–35 minutes in total.

Return the chicken to the pan halfway through cooking so it finishes gently in the barley.

Once tender and creamy, stir in Parmesan and season with black pepper.

Serve immediately.