Reset Your Nervous System with this Delicious Delicata Squash Dish
A couple of weeks ago, I had oral surgery.
The procedure itself wasn’t a huge deal. I had my last tooth extracted. The tooth had a crack all the way down to the root, and a string of dental professionals all deemed that the tooth couldn’t be saved and I needed it extracted.
The tooth was a bit close to my sinuses, but surgery went really well and my surgeon was able to avoid any sinus complications.
I had extremely little pain or physical complications.
But mentally…that’s a whole ‘nother story.
I kinda lost it?
I started experiencing SEVERE anxiety. When I say severe, I mean severe. Like so severe that I’ve said it 3 times this line, and used different forms of emphasis.
I was having intrusive thoughts all day, I was panicked and shaky, my breathing was shallow and interrupted. I had trouble sleeping, I was overthinking, and turning to food as a source of emotional comfort rather than nourishment. I found myself wanted to use unhealthy coping mechanisms and numbing devices.
I became more emotional, more sensitive, and was crumbling at any and all criticism.
More simply…my nervous system got completely dysregulated.
Luckily, I’ve been here many times before. And thanks to that, I know how to handle it.
When my nervous system needs a reset, I take a very holistic, mind-body approach that involves a lot of breathwork, somatic releases, and cognitive interruptions.
But before I get to all of that, I start with nutrition. I turn to whole foods and eating a variety of plant foods to give my body the nutrients it needs to help regulate my nervous system.
Eating for Your Nervous System
Prioritizing a balanced and varied diet helps ensure that you're getting a wide range of nutrients that support nervous system health. And there are specific foods and nutrients that can help support optimal nervous system function, promote relaxation, and improve overall well-being. They include:
Omega-3 Fatty Acids: Found in fatty fish like salmon, walnuts, flaxseeds, and chia seeds, omega-3 fatty acids are essential for brain health and function. They help maintain the integrity of cell membranes in the brain and support the transmission of nerve signals. Plant-based sources include algae, seaweeds, walnuts, flaxseeds, and chia seeds; but my favorite way to make sure I’m getting enough is by using Cymbiotika’s plant-based omega-3 liposomal supplement.
Magnesium: Magnesium plays a crucial role in nerve function and relaxation. Foods rich in magnesium include leafy green vegetables like spinach and kale, nuts and seeds, legumes, and whole grains.
Complex Carbohydrates: Complex carbohydrates provide a steady supply of glucose to the brain, which is its primary source of energy. Opt for whole grains like oats, quinoa, brown rice, and whole wheat bread to support stable blood sugar levels and mood regulation.
B Vitamins: B vitamins, particularly B6, B12, and folate, are important for nerve health and neurotransmitter synthesis. Sources of B vitamins include leafy green vegetables, legumes, eggs, poultry, seafood, and fortified cereals.
Protein: Protein is necessary for the production of neurotransmitters, the chemical messengers that relay signals between nerve cells. Include lean sources of protein like poultry, fish, tofu, tempeh, beans, and lentils in your diet.
Antioxidants: Antioxidants protect nerve cells from oxidative stress and inflammation, which can contribute to nervous system disorders. Eat a variety of colorful fruits and vegetables, such as berries, citrus fruits, bell peppers, and cruciferous vegetables, to increase your antioxidant intake.
Probiotics: Probiotics promote a healthy gut microbiome, which influences neurotransmitter production and communication between the gut and brain. Fermented foods like yogurt, kefir, sauerkraut, kimchi, and miso are rich sources of probiotics.
Herbs and Spices: Certain herbs and spices have calming properties that can help regulate the nervous system. Examples include chamomile, lavender, lemon balm, passionflower, and turmeric.
This Dish
This dish is so tasty, so beautiful to look at, and so good for your nervous system. It’s roasted delicata squash with chickweed, navy beans, and pomegranate seeds on a bed of a creamy, probiotic-rich, beet sauce.
The Benefits
This dish is filled with nutrients that support your nervous system. Specifically:
Antioxidants: Pomegranate seeds, delicata squash, and beets are rich in antioxidants such as vitamin C, vitamin E, and various phytochemicals. Antioxidants help protect nerve cells from oxidative stress and damage caused by free radicals, thereby supporting overall nervous system health.
Omega-3 Fatty Acids: Chickweed and cashews are good sources of omega-3 fatty acids, particularly alpha-linolenic acid (ALA). Omega-3 fatty acids play a crucial role in brain health and function, and they are essential for maintaining the structure and integrity of nerve cells.
Probiotics: Miso contains probiotics, which are beneficial bacteria that support gut health. Emerging research suggests that there is a strong connection between the gut and the brain, known as the gut-brain axis. Probiotics may help regulate neurotransmitter activity and reduce inflammation in the brain, thereby positively impacting the nervous system.
Fiber: Navy beans, delicata squash, and chickweed are rich in dietary fiber, which supports digestive health. A healthy gut is essential for optimal nervous system function, as the gut microbiome produces neurotransmitters and communicates with the brain via the gut-brain axis.
Minerals: Cashews and beets are good sources of minerals like magnesium and potassium, which play important roles in nerve transmission and muscle function. Adequate intake of these minerals supports proper nervous system function and helps maintain electrolyte balance.
Acetic Acid: Apple cider vinegar contains acetic acid, which may have neuroprotective effects. Some studies suggest that acetic acid can improve cognitive function and memory, although more research is needed in this area.
The Recipe
Dish ingredients:
1 delicata squash
4 cups chickweed (can sub other greens. I think arugula would be really nice, flavor-wise)
1 cup pomegranate seeds
1 can navy beans
Beet sauce ingredients:
2-3 small red beets, cooked
1 can navy beans
1 cup raw cashews, soaked
1 cup water
1 small container PLAIN coconut yogurt (I used & recommend the brand Cocojune)
3 tbsp white or chickpea miso
1 clove garlic
2-3 tbsp apple cider vinegar
Instructions:
roast beets at 350 until cooked through
peel the beets
strain the navy beans & cashews, and rinse them
blend all of the sauce ingredients together
slice delicata squash & remove seeds
roast delicata squash at 415F until cooked through and golden on the outside (roughly 20-25 minutes)
smear beet sauce on a platter, top with layers of delicata, greens, beans, and pomegranate seeds
optional: add fresh pepper, pumpkin seeds, and/or fresh lemon when serving
