Mitochondrial Power Bowl

Overview

A vibrant, nutrient-dense bowl combining nitrate-rich leafy greens and beets with polyphenol-packed berries, nuts, and seeds. This Mediterranean-inspired meal supports mitochondrial energy production through magnesium and B-vitamin cofactors, enhances ATP generation via antioxidant networks, and promotes metabolic resilience through balanced macronutrients and bioactive compounds.

Ingredients

• 1 cup cooked quinoa (cooled)
• 2 cups mixed leafy greens (spinach, arugula, or rocket)
• ½ cup roasted beets, diced
• ¼ cup walnuts, roughly chopped
• 2 tbsp pumpkin seeds
• ½ cup fresh blueberries
• 2 tbsp fresh parsley, chopped
• 2 tbsp early harvest olive oil
• 1 tbsp lemon juice
• Salt and pepper to taste
• Optional: 1 tbsp hemp seeds for additional omega-3

Method

1. Prepare quinoa according to package instructions and allow to cool to room temperature.
2. If using raw beets, roast at 200°C (400°F) for 30-40 minutes until tender, then dice. Alternatively, use pre-cooked beets.
3. In a large bowl, combine the cooled quinoa with mixed leafy greens.
4. Top with roasted beets, walnuts, pumpkin seeds, and blueberries.
5. Whisk together early harvest olive oil, lemon juice, salt, and pepper to create a simple vinaigrette.
6. Drizzle the dressing over the bowl and toss gently.
7. Garnish with fresh parsley and optional hemp seeds.
8. Serve immediately for optimal nutrient retention.

Extra Guidance

• Timing: Best enjoyed as a lunch or light dinner to support daytime energy without evening digestive burden.
• Preparation: For maximum nitrate bioavailability, consume leafy greens raw or lightly steamed. Boiling can reduce oxalate content but may diminish some polyphenols.
• Variations: Substitute or add other nitrate-rich vegetables like celery, radishes, or beet greens. Swap blueberries for other polyphenol-rich berries (strawberries, raspberries) as available.
• Protein boost: Add grilled chicken, salmon, or tempeh for additional complete protein and mitochondrial cofactors.

Nutrition

• Calories: ~520 kcal
• Protein: ~18-20 g
• Fat: ~28-30 g (primarily healthy monounsaturated and omega-3)
• Carbohydrates: ~45-50 g (complex, fiber-rich)
• Fiber: ~12-15 g
• Magnesium: ~35-40% RDA
• Polyphenols: High (from berries, early harvest olive oil, leafy greens, nuts)

Brain Health Notes

• Nitrate conversion: Leafy greens and beets provide dietary nitrates that convert to nitric oxide, supporting vascular function and mitochondrial efficiency.
• Polyphenol synergy: Blueberries, walnuts, and early harvest olive oil deliver diverse polyphenols (anthocyanins, ellagitannins, hydroxytyrosol) that activate Nrf2 pathways, reducing oxidative stress and supporting mitochondrial biogenesis.
• Magnesium for ATP: Spinach, pumpkin seeds, and quinoa provide magnesium essential for ATP synthase activity and mitochondrial energy production.
• B-vitamin cofactors: Quinoa supplies B vitamins (B1, B2, B3) that support NAD+ synthesis and mitochondrial electron transport chain function.
• Omega-3 balance: Walnuts and optional hemp seeds provide ALA omega-3, supporting membrane fluidity and mitochondrial signaling pathways.
• Antioxidant networks: The combination of vitamin E (from early harvest olive oil and seeds), vitamin C (from lemon and greens), and polyphenols creates a synergistic antioxidant defense system protecting mitochondrial DNA and reducing neuroinflammation.

Foods

7 foods in this recipe

Blueberries

Polyphenol-rich berries supporting cognitive function and antioxidant networks

Substances: Manganese, Vitamin C (Ascorbate)

Olive Oil (Early Harvest)

Premium extra virgin olive oil with enhanced CoQ10, oleuropein, and polyphenol content from early harvest timing

Substances: Coenzyme Q10 (CoQ10), Hydroxytyrosol (Olive Polyphenol), Oleacein, Oleocanthal, Oleuropein, Tyrosol

Parsley

Reduces harmful cholesterol oxidation products when added to cooking

Substances: Vitamin B9 (Folate; 5-MTHF), Vitamin C (Ascorbate), Vitamin K2 (MK forms)

Pumpkin Seeds

High zinc, tryptophan, and magnesium for neurotransmitter support

Substances: Iron, Magnesium, Tryptophan, Tyrosine, Zinc

Quinoa

Pseudograin with complete protein, magnesium, and GABA potential in sourdough

Substances: Choline, Histidine, Iron, Isoleucine, Leucine, Lysine, Magnesium, Manganese, Methionine, Phenylalanine, Threonine, Tryptophan, Valine, Vitamin B1 (Thiamine), Vitamin B2 (Riboflavin), Vitamin B6 (Pyridoxine → PLP), Vitamin B9 (Folate; 5-MTHF), Zinc

Spinach

Leafy green rich in iron, magnesium, folate, and carotenoids

Substances: Calcium, Coenzyme Q10 (CoQ10), Copper, Iron, Lutein, Magnesium, Manganese, Potassium, Vitamin A (Retinoids; β-Carotene precursor), Vitamin B1 (Thiamine), Vitamin B2 (Riboflavin), Vitamin B6 (Pyridoxine → PLP), Vitamin B9 (Folate; 5-MTHF), Vitamin C (Ascorbate), Vitamin K2 (MK forms), Zeaxanthin, Zinc, β-Carotene

Walnuts

ALA omega-3, polyphenols, and ellagitannins for urolithin A production

Substances: ALA (Alpha-Linolenic Acid), Copper, Histidine, Isoleucine, Leucine, Linoleic Acid (LA, n-6), Lysine, Magnesium, Manganese, Methionine, Phenylalanine, Threonine, Tryptophan, Urolithin A, Valine

Biological Target Matrix

Gut Microbiome

Substance	Foods	Mechanism of Action
Urolithin A	Walnuts	Produced from ellagitannins by gut bacteria; production varies by individual gut microbiome composition, particularly Firmicutes-to-Bacteroidetes ratio; higher polyphenol intake and microbial diversity increase urolithin A production

Methylation

Substance	Foods	Mechanism of Action
Choline	Quinoa	Precursor to trimethylglycine (TMG/betaine), a dietary methyl donor that helps recycle homocysteine to methionine via an alternative pathway; supports one-carbon metabolism alongside folate, riboflavin, and B12; influences methylation dynamics relevant to MTHFR and COMT activity
Methionine	Quinoa, Walnuts	Essential amino acid that forms S-adenosylmethionine (SAMe), the universal methyl donor for neurotransmitter synthesis and membrane phospholipid methylation
Vitamin B2 (Riboflavin)	Spinach, Quinoa	FAD acts as a critical cofactor for MTHFR, linking riboflavin to homocysteine recycling and methylation capacity
Vitamin B6 (Pyridoxine → PLP)	Spinach, Quinoa	Essential cofactor in remethylation of homocysteine to methionine, which is converted to S-adenosylmethionine (SAMe); works with B2, folate, and B12
Vitamin B9 (Folate; 5-MTHF)	Spinach, Quinoa, Parsley	Essential cofactor in remethylation of homocysteine to methionine, which is converted to S-adenosylmethionine (SAMe); SAMe fuels synthesis of dopamine, norepinephrine, and serotonin and drives phospholipid methylation in neuronal membranes
Zinc	Spinach, Quinoa, Pumpkin Seeds	Deficiencies in vitamins and minerals essential for methylation, such as folate, vitamin B12, and zinc, are correlated to ADHD symptoms; supplementing these micronutrients has shown potential in supporting methylation and reducing symptom severity

Mitochondrial Support

Substance	Foods	Mechanism of Action
Coenzyme Q10 (CoQ10)	Spinach	Electron transport chain cofactor; supports ATP production; antioxidant protection for neurons
Iron	Spinach, Quinoa, Pumpkin Seeds	Critical for oxygen delivery to the brain via hemoglobin; supports mitochondrial function and energy production
Magnesium	Spinach, Quinoa, Walnuts, Pumpkin Seeds	Supports enzymes involved in glycolysis and the Krebs cycle (processes that generate ATP from glucose); binds to ATP and all triphosphates in cells to activate them
Manganese	Spinach, Quinoa, Walnuts, Blueberries	Supports mitochondrial antioxidant defense through MnSOD activity
Urolithin A	Walnuts	Supports mitochondrial resilience and mitophagy; improves cognitive endurance; may extend to executive function
Vitamin B1 (Thiamine)	Spinach, Quinoa	Essential for mitochondrial glucose metabolism in the brain leading to ATP production; supports PDH (pyruvate dehydrogenase) and α-KGDH (alpha-ketoglutarate dehydrogenase) function
Vitamin B2 (Riboflavin)	Spinach, Quinoa	Forms FMN/FAD coenzymes, supporting oxidative metabolism and redox balance; facilitates metabolism of B12, B6, and niacin; supports antioxidant enzymes

Neurochemical Balance

Substance	Foods	Mechanism of Action
Calcium	Spinach	Essential for nerve impulse transmission and neurotransmission
Choline	Quinoa	Essential precursor for acetylcholine synthesis, supporting memory, learning, and neuroplasticity; supports membrane phospholipid biosynthesis (PC) which is critical for membrane fluidity and neurotransmitter receptor function; phospholipid methylation (PLM) alters membrane structure, facilitating faster neuronal recovery and influencing ion channel behavior in gamma oscillations linked to attention and cognition
Copper	Spinach, Walnuts	Cofactor in dopamine β-hydroxylase, supporting catecholamine synthesis; supports norepinephrine synthesis
Iron	Spinach, Quinoa, Pumpkin Seeds	Essential cofactor for tyrosine hydroxylase, the rate-limiting enzyme in the conversion of tyrosine to dopamine; critical for catecholamine synthesis
Magnesium	Spinach, Quinoa, Walnuts, Pumpkin Seeds	Broad cofactor for neurotransmitter synthesis and receptor modulation (e.g., NMDA, GABA); functions as an NMDA receptor antagonist and GABA receptor modulator; assists enzymes involved in synthesis of dopamine and serotonin
Phenylalanine	Quinoa, Walnuts	Essential amino acid that converts to tyrosine and supports catecholamine synthesis (dopamine, norepinephrine); participates in LAT1 competition at the blood-brain barrier
Potassium	Spinach	Critical for membrane potential, nerve signaling, and neuronal excitability; adequate intake balances sodium effects
Tryptophan	Quinoa, Walnuts, Pumpkin Seeds	Precursor for serotonin and melatonin; brain entry competes at LAT1 with other large neutral amino acids (LNAAs); carbohydrate-rich, low-protein meals raise the plasma tryptophan:LNAA ratio because insulin pushes competing LNAAs out to muscles; can feed NAD+ synthesis via the kynurenine pathway
Tyrosine	Pumpkin Seeds	Catecholamine precursor (dopamine, norepinephrine); brain transport via LAT1 competes with other LNAAs; iron is an essential cofactor for tyrosine hydroxylase, the rate-limiting enzyme in conversion of tyrosine to dopamine; cofactors include iron, B6, folate, omega-3s, and BH₄ (tetrahydrobiopterin) to support rate-limiting steps in catecholamine synthesis
Vitamin B6 (Pyridoxine → PLP)	Spinach, Quinoa	Cofactor for synthesis of dopamine, serotonin, GABA, and glutamate; supports rate-limiting steps in catecholamine synthesis; requires PDXK activation with magnesium and ATP support
Vitamin B9 (Folate; 5-MTHF)	Spinach, Quinoa, Parsley	Supports neurotransmitter synthesis through methylation; cofactor for dopamine synthesis alongside iron, B6, and omega-3s
Vitamin C (Ascorbate)	Spinach, Blueberries, Parsley	Supports norepinephrine synthesis; transported in brain via SVCT2
Zinc	Spinach, Quinoa, Pumpkin Seeds	Important for DNA synthesis, cell division, and neurotransmitter regulation, particularly in modulating dopamine—a key neurotransmitter implicated in ADHD; acts as an allosteric modulator of the GABA receptor; supports glutamate regulation

Oxidative Stress

Substance	Foods	Mechanism of Action
ALA (Alpha-Linolenic Acid)	Walnuts	Essential omega-3 fatty acid; contributes to antioxidant and membrane support
Coenzyme Q10 (CoQ10)	Spinach	Part of antioxidant network; works synergistically with vitamin E, vitamin C, lipoic acid, and glutathione
Copper	Spinach, Walnuts	Included in antioxidant enzyme networks; interacts with iron metabolism affecting oxidative stress
Linoleic Acid (LA, n-6)	Walnuts	Essential fatty acid; balance with omega-3s is emphasized for optimal inflammatory tone
Lutein	Spinach	Antioxidant properties; scavenges reactive oxygen species and stabilizes cell membranes
Manganese	Spinach, Quinoa, Walnuts, Blueberries	Essential cofactor for MnSOD (SOD2), supporting detoxification of superoxide within the mitochondrial matrix
Urolithin A	Walnuts	Powerful antioxidant; supports antioxidant defenses
Vitamin A (Retinoids; β-Carotene precursor)	Spinach	Provitamin A carotenoids (β-carotene) act as antioxidants in neural tissue; contribute to antioxidant network
Vitamin C (Ascorbate)	Spinach, Blueberries, Parsley	Key water-soluble antioxidant; works within antioxidant network with vitamin E, CoQ10, and polyphenols
Zeaxanthin	Spinach	Antioxidant properties; scavenges reactive oxygen species and stabilizes cell membranes
Zinc	Spinach, Quinoa, Pumpkin Seeds	Essential mineral that serves as a cofactor for antioxidant enzymes; works synergistically with other antioxidants; heavy metals are detoxified by metallothionein (MT) metal carrier proteins that must bind with zinc and copper
β-Carotene	Spinach	Antioxidant properties; scavenges reactive oxygen species and stabilizes cell membranes