SEROTONIN POWER BOWL

You may already recognise 'serotonin' as the natural feel-good, happy-hormone, but here's something you may have been able to guess:

During the cycle, women experience a natural dip in serotonin - in the Luteal Phase...

So if you are feeling generally a little lower in your Luteal Phase, this bowl is a great place to start!

Jump straight to the recipe:

THE SCIENCE: 

When oestrogen drops, which happens drastically after ovulation, the lower levels oestrogen levels mean theres:

1. less serotonin receptor sensitivity in the brain,

2. PLUS serotonin synthesis slows down because the enzyme that converts tryptophan to serotonin (tryptophan hydroxylase) becomes less active.

In order to make up the difference, the brain & body now relies more on nutritional cofactors (nutrients, minerals). The main components required to produce serotonin are B6, magnesium, zinc, iron, and vitamin D. The precursor of serotonin is tryptophan.

WHY IS THIS SEROTONIN BOWL SO GREAT?:

1. Replenishes serotonin cofactors that fall in the luteal phase

In this bowl, we have:

B6: Converts 5-HTP → serotonin

Chicken, lentils, quinoa, tahini, seeds, veg

Magnesium: Stabilises serotonin receptors & supports enzyme function

Lentils, quinoa, tahini, pumpkin seeds, spinach

Zinc: Needed for B6 activation & serotonin receptor signalling

Chicken, pumpkin seeds, tahini, lentils

Iron: Cofactor in tryptophan hydroxylase; aids oxygen delivery to the brain

Chicken (heme), lentils/quinoa (non-heme), pumpkin seeds, tahini, boosted by vitamin C from tomato/pepper/lemon

Vitamin D: Mushrooms  (plus optional sunlight!)

Tryptophan: chicken, lentils, quinoa

2. Supports hormonal balance and blood sugar stability

The carbohydrate + protein pairing is intentional:

Protein (chicken, lentils, quinoa) provides the tryptophan building block.

Carbohydrates (lentils, quinoa, peppers) help insulin rise slightly, which shuttles competing amino acids out of the bloodstream so tryptophan can cross into the brain.

This balance enhances serotonin synthesis inside the brain, not just in the gut.

At the same time, steady blood sugar (from lentils and quinoa’s fibre) prevents cortisol spikes, which otherwise push tryptophan toward the stress pathway (kynurenine) instead of the serotonin pathway.

3. Calms luteal-phase inflammation

The luteal phase naturally involves mild systemic inflammation, which can divert tryptophan away from serotonin production.

This bowl includes anti-inflammatory ingredients to buffer that:

• Turmeric + black pepper: inhibit inflammatory cytokines that deplete serotonin precursors.

• Tahini + olive oil: provide healthy fats and magnesium that calm the nervous system.

• Garlic + parsley: support liver detoxification of hormones and reduce oxidative stress.

4. Gut–brain support

~90% of serotonin is made in the gut.

This bowl’s fibre (lentils, quinoa, veggies) and polyphenols (peppers, spinach, tomato) feed beneficial gut bacteria that enhance serotonin precursor production and short-chain fatty acids linked to mood regulation.

Serotonin Power Bowl

Serves 2

Ingredients:

For the base:

1 cup cooked lentils

1/4 cup cooked quinoa

2 cups raw spinach (1 cup each)

2 medium tomatoes

2 cups mushrooms (cooked)

2 cloves crushed garlic

2 tbsp pumpkin seeds

300g chicken breast (cooked)

For the dressing:

2 tbsp tahini 

Juice of 1 lemon

2 cloves crushed garlic

1 tbsp maple syrup or honey (optional)

Turmeric + black pepper (to taste)

Pinch Himalayan salt

Water to thin

Top with:

Fresh parsley or coriander

Method:

If your quinoa and lentils are not yet cooked, cook them now as per instructions, to obtain 1 cup cooked lentils, and 1/4 cup cooked quinoa.

Combine them together and divide between 2 bowls. Top with the pumpkin seeds, and this is your base.

Sautee the spinach, tomatoes and mushrooms together in a large pan or wok with the crushed garlic.

(If you have not yet cooked the chicken too, simply pan-fry, or bake in the oven in a glass pyrex dish.)

Once the veggies cooked (to your desired crunch/softness), add to your bowl.

Add the cooked chicken.

Combine the ingredients for the dressing, and spoon evenly between both bowls.

Top with some freshly chopped parsley or coriander, and serve.