By nutritional therapist Christine Bailey
A delicious nourishing vegetarian bowl. This version is rich in protein plus memory boosting choline found in the eggs.
240ml vegetable stock
1 tbsp coconut oil, plus extra if needed
½ onion, chopped
2 garlic cloves, crushed
4 shiitake mushrooms, thinly sliced
100g baby spinach leaves
30g bean sprouts
3 tbsp tamari soy sauce
2 tsp granulated stevia, xylitol or erythritol
2 tbsp rice wine vinegar
5mm/1/4in piece of root ginger, peeled and grated
2 hard-boiled eggs, shelled, or poached eggs
½ ripe avocado, pitted, skinned and sliced or diced
1 sheet nori, crumbled
1 tbsp toasted sesame seeds
Kimchi to serve (optional)
Rinse the quinoa well, then put it in a saucepan over a high heat and pour over the vegetable stock. Bring to the boil, then reduce the heat and simmer for 15 minutes or until tender. Turn off the heat and leave to steam for a further five minutes. Tip on to a plate lined with paper towels and pat dry.
Heat the oil in a frying pan. Tip in the quinoa and fry for one to two minutes until the grains are slightly crisp and smell nutty. Add a little more oil, if needed, and add the onion, garlic, mushrooms, spinach, bean sprouts, tamari, stevia, vinegar and ginger. Stir-fry for two to three minutes until the spinach has wilted.
Divide the quinoa mixture between two bowls. Top with the eggs, avocado, nori and sesame seeds. Serve with kimchi.
Quinoa is packed with antioxidants, protein and fibre to support healthy blood sugar levels. The eggs contain the beneficial brain fats, choline and protein, and the avocado is a rich source of monounsaturated fats and vitamin E, both of which are excellent for brain health.
Recipes and images from The Brain Boost Diet Plan by Christine Bailey, coming out on 18th January 2018 and published by Nourish Books.