Miso-Ginger Edamame & Greens Grain Bowl with Toasted Sesame

Why it works

Edamame, spinach, and sesame stack magnesium and folate, cofactors the nervous system needs to keep neurotransmitter signaling steady, while the legume-and-brown-rice base pairs slow complex carbohydrate with plant protein to smooth blood glucose and support steady tryptophan uptake for serotonin. Unpasteurized white miso is a fermented food that contributes to gut-brain-axis support, and it is stirred in off the heat so the live cultures are not cooked out. Avocado and sesame add potassium and monounsaturated fat, and the greens supply polyphenols; caffeine and added sugar are kept out to avoid amplifying the stress response.

Ingredients

• 120 g brown short-grain rice, rinsed
• 150 g shelled edamame (fresh or frozen)
• 150 g baby spinach or chard, roughly chopped
• 1 ripe avocado, sliced
• 1.5 tbsp unpasteurized white (shiro) miso
• 1 tbsp rice vinegar
• 1 tsp finely grated fresh ginger
• 1 small garlic clove, grated
• 2 tsp toasted sesame oil
• 1 tbsp toasted sesame seeds
• 1 sheet nori, snipped into thin strips
• 2 spring onions, thinly sliced

Method

1. Cook the brown rice in salted water for about 20 minutes until tender, adding the edamame for the final 4 minutes, then drain.
2. Return the pan to low heat, add the spinach or chard with a splash of water, and wilt for 1 to 2 minutes; take off the heat.
3. In a small bowl whisk the white miso, rice vinegar, ginger, garlic, and sesame oil with 1 tablespoon of warm (not hot) water into a smooth dressing, keeping it off direct heat to protect the live cultures.
4. Divide the rice, edamame, and wilted greens between two bowls.
5. Top with sliced avocado and spoon the miso-ginger dressing over everything.
6. Finish with toasted sesame seeds, nori strips, and sliced spring onion.