Why This Supports Brain & Mental Health

This recipe focuses on cerebral perfusion and neurotransmitter precursors.

Beetroot contains dietary nitrates that convert to nitric oxide, enhancing vascular dilation and cerebral blood flow. Improved perfusion improves oxygen and nutrient delivery to brain tissue.

Quinoa provides complete protein, including tryptophan — the precursor to serotonin. Adequate amino acid intake is foundational for neurotransmitter production.

Chickpeas add additional protein and slow-digesting carbohydrate, stabilising blood sugar and preventing stress hormone spikes.

Pumpkin seeds supply magnesium and zinc — both crucial in mood regulation and synaptic signalling.

Tahini provides healthy fats to support neuronal membranes and improve absorption of fat-soluble phytonutrients.

This is vascular support, amino acid sufficiency and mineral support in one composed plate.

Ingredients (Serves 4)

3 raw beetroot, cut into wedges
1 tbsp olive oil
1 tsp ground cumin
1 tsp smoked paprika
150g quinoa
1 tin chickpeas, drained and rinsed
2 tbsp pumpkin seeds
2 tbsp chopped fresh mint
2 tbsp chopped parsley
2 tbsp tahini
100g thick natural yoghurt (or coconut yoghurt)
Juice of 1 lemon
1 small garlic clove, crushed
Sea salt and black pepper

Method

Preheat the oven to 200°C.

Toss beetroot with olive oil, cumin, paprika and salt. Roast for 30–35 minutes until tender and lightly caramelised.

Rinse quinoa thoroughly. Simmer in double its volume of water for 12–15 minutes until tender. Drain and allow to steam dry.

Spread chickpeas on a tray with a drizzle of olive oil and roast for 15 minutes until slightly crisp at the edges.

Whisk tahini, yoghurt, lemon juice and garlic together until smooth and creamy.

Combine quinoa, roasted beetroot, chickpeas, seeds and herbs in a large bowl. Spoon over the dressing and toss gently.

Serve slightly warm or at room temperature.