Late Summer Recipes for Nervous System Regulation

As summer begins its gentle transition into fall, it's an excellent time to focus on foods that nurture both your body and mind. With the season’s bounty still offering fresh produce, incorporating nutrient-rich ingredients like sweet potatoes can be particularly beneficial. These versatile tubers are not only delicious but also support nervous system regulation, making them a great addition to your late summer menu.

Late Summer foods for Your Nervous System

1. Berries: Late summer is a wonderful time for fresh berries like blueberries, strawberries, and raspberries. These fruits are rich in antioxidants and vitamin C, which help combat oxidative stress and support brain function. The flavonoids in berries also have mood-enhancing properties.

2. Sweet Potatoes: Rich in vitamins A and C, magnesium, and B-vitamins, sweet potatoes are excellent for supporting mood regulation and overall brain health.

3. Nuts and Seeds: Almonds, walnuts, chia seeds, and flaxseeds are packed with omega-3 fatty acids, magnesium, and tryptophan. These nutrients support brain health, improve mood, and help regulate sleep patterns.

4. Leafy Greens: Spinach, kale, and Swiss chard are still in season and offer a bounty of nutrients. They are rich in magnesium and folate, which help regulate neurotransmitters and support mental clarity.

5. Herbs: Fresh herbs like basil, mint, and rosemary have calming effects and can be used to enhance flavor and nutritional value in your meals. They also provide essential oils that can aid in stress relief.

6. Whole Grains: Quinoa, brown rice, and oats are excellent sources of B-vitamins, which play a crucial role in neurotransmitter function and mood regulation. They also provide steady energy and stabilize blood sugar levels.

Sweet Potato & Berry Quinoa Salad

For the salad:

• 1 cup quinoa

• 2 cups water

• 1 large sweet potato, peeled and cubed

• 1 cup fresh blueberries

• 1/2 cup sliced almonds

• 1/4 cup chopped fresh mint

• 1/4 cup crumbled feta cheese (optional)

For the dressing:

• 2 tbsp olive oil

• 1 tbsp lemon juice

• 1 tsp honey

• Salt and pepper to taste

1. Preheat oven to 400°F (200°C). Toss sweet potato cubes with a bit of olive oil, salt, and pepper. Spread on a baking sheet and roast for 25-30 minutes, or until tender and lightly caramelized. Let cool.

2. Rinse quinoa under cold water. In a medium pot, combine quinoa and water. Bring to a boil, then reduce heat and simmer for 15 minutes, or until water is absorbed. Let cool.

3. In a large bowl, combine cooked quinoa, roasted sweet potato, blueberries, almonds, mint, and feta.

4. Whisk together dressing ingredients and pour over the salad. Toss to combine. Serve chilled or at room temperature.

Spinach & WALNUT Stuffed Portobello Mushrooms

You will need:

• 4 large Portobello mushrooms

• 2 cups fresh spinach, chopped

• 1/2 cup chopped walnuts

• 1/4 cup grated Parmesan cheese (optional)

• 2 cloves garlic, minced

• 2 tbsp olive oil

• Salt and pepper to taste

Instructions:

1. Preheat oven to 375°F (190°C). Remove stems from mushrooms and scoop out gills.

2. In a skillet, heat olive oil and sauté garlic until fragrant. Add spinach and cook until wilted. Stir in walnuts and Parmesan cheese if using. Season with salt and pepper.

3. Stuff each mushroom cap with the spinach mixture. Place on a baking sheet and bake for 20 minutes, or until mushrooms are tender and tops are golden.

Raspberry & Sweet Potato Chia Pudding

You will need:

• 1/4 cup chia seeds

• 1 cup almond milk (or any milk of choice)

• 1/2 cup cooked and mashed sweet potato

• 1 tbsp maple syrup

• 1/2 tsp vanilla extract

• 1/2 cup fresh raspberries

1. In a bowl, mix chia seeds, almond milk, mashed sweet potato, maple syrup, and vanilla extract. Stir well and let sit for 5 minutes.

2. Stir again and refrigerate for at least 2 hours or overnight until thickened.

3. Top with fresh raspberries before serving. Enjoy as a nutritious breakfast or snack.

Grains, beans, and starchy vegetables are a wonderful addition to your late summer meals. These foods align with the earth element of late summer in Traditional Chinese Medicine and support the spleen and pancreas. Their rich nutrient profile makes them an excellent choice for supporting nervous system health and overall well-being. By incorporating these recipes into your eating, you can enjoy the seasonal transition while giving your body and mind the nourishment they need to stay balanced.

Happy cooking and here’s to a serene and healthful end of summer! 🌟🍠🌿