(A healing, energizing superfood bowl inspired by Peruvian tradition)
This nourishing bowl is a celebration of simplicity, balance, and intention — combining ancient wisdom with modern nutritional science. Every ingredient here was chosen to uplift, energize, and stabilize the mind — exactly what one needs when moving through the fog of depression or emotional fatigue.
At its heart is quinoa, the sacred grain of the Andes — light, fluffy, yet protein-packed. It forms a gentle foundation, giving your body sustainable energy without weighing you down. Avocado brings in creamy richness and healthy fats that feed your brain and calm your nervous system. A perfectly soft-boiled egg, rich in choline and amino acids, adds comfort, structure, and strength.
This is not just a bowl of food — it’s a grounding ritual. It reminds you that your body deserves care, and that even in silence, small acts of nourishment carry healing power.
Perfect for a quiet lunch or early dinner when you want to feel re-centered, light yet satisfied.
🕒 Total Time: 20 minutes
🍽️ Servings: 1
🔥 Calories per serving: ~420 kcal
🛒 Ingredients
For the Bowl:
- 1/2 cup cooked quinoa
- 1 large egg
- 1/2 ripe avocado, sliced
- 1 small tomato, diced (or a handful of cherry tomatoes, halved)
- 1 tablespoon olive oil
- 1/2 teaspoon lemon juice or lime juice
- Salt and pepper, to taste
- Optional: chopped cilantro, red onion, chili flakes for extra flavor
🍳 Instructions
1. Cook the Quinoa:
- Rinse quinoa under cold water.
- In a small saucepan, combine 1/4 cup dry quinoa with 1/2 cup water. Bring to a boil, reduce heat, cover, and simmer for 10–12 minutes until fluffy. Set aside.
2. Soft-Boil the Egg:
- Bring water to a boil in a small pot.
- Gently lower in the egg and boil for 6–7 minutes for soft center (or longer for hard-boiled).
- Transfer to ice water to cool, then peel.
3. Assemble the Bowl:
- In a bowl, fluff the cooked quinoa with a fork.
- Arrange avocado slices and tomato over the quinoa.
- Add the egg (halved or sliced).
- Drizzle with olive oil and lemon juice.
- Season with salt and pepper to taste. Add optional toppings if desired.
💡 Tips for Mood & Nutrition
- Quinoa provides complete protein and magnesium — supports brain function and reduces anxiety.
- Avocado is high in monounsaturated fats and folate, known to support mood stability.
- Egg yolk contains choline and vitamin D, which are linked to improved memory and emotional regulation.
- To boost serotonin: pair this meal with a short walk in the sun, which enhances vitamin D absorption.
- Add a pinch of chili flakes for mild heat — helpful in stimulating appetite when it’s low.
🎯 Note:
This bowl is light but complete — ideal for emotional recovery days where you want to nourish your body gently, without complex cooking or intense flavors. A go-to recipe for clarity, calm, and strength.
