Rocket Lentil Avocado Midday Salad (Gut-Supporting)

Overview

This polyphenol-rich midday salad combines prebiotic quinoa or lentils with antioxidant-rich vegetables, healthy fats from avocado and early harvest olive oil, and omega-3 from walnuts. The combination activates SIRT1 for metabolic clock regulation, provides fermentable carbohydrates for SCFA production and gut circadian entrainment, and modulates PER1/PER2 and REV-ERBα/ROR signalling, making it an ideal lunch to support daytime metabolic rhythms and microbiome synchronisation.

Ingredients

• 1 cup rocket
• ¼ cup olives
• 1 tbsp walnuts
• ½ avocado
• ½ cup cherry tomatoes
• ½ cup cooked quinoa or ½ cup cooked lentils (key for gut health)
• 1 tbsp early harvest olive oil
• Lemon juice
• Optional: basil, herbs

Method

1. Add cooked quinoa or lentils as the base.
2. Top with rocket, tomatoes, olives, avocado.
3. Add walnuts.
4. Drizzle with early harvest olive oil + lemon.
5. Toss lightly.

Nutrition

~520 kcal · balanced macros · high fibre · high polyphenols

Brain Health Notes

• Polyphenols activate SIRT1, supporting daytime metabolic clocks and NAD⁺ cycling.
• Quinoa or lentils provide prebiotic-resistant starch for SCFA production and gut circadian entrainment.
• Walnuts provide fibre, omega-3, and polyphenols.
• Early harvest olive oil modulates PER1/PER2 circadian genes.
• SCFAs stabilise overnight blood-sugar and serotonin–melatonin cycling.
• Polyphenols modulate REV-ERBα/ROR signalling for circadian rhythm regulation.

Foods

8 foods in this recipe

Avocado

MUFA-rich fruit with vitamin E, lutein, and glutathione

Substances: Lutein, Potassium, Vitamin E (Tocopherols/Tocotrienols), β-Carotene

Lemon

Vitamin C for iron absorption enhancement and pH adjustment

Substances: Vitamin C (Ascorbate)

Lentils

Legume rich in protein, fiber, folate, iron, and prebiotics

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

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

Olives

MUFA source with polyphenols

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

Tomatoes

Lycopene, vitamin C, and food matrix effects on absorption

Substances: Lycopene, Potassium, Vitamin C (Ascorbate)

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

Insulin Response

Substance	Foods	Mechanism of Action
Magnesium	Walnuts, Quinoa, Lentils	Supports insulin sensitivity and glucose metabolism; magnesium deficiency is associated with insulin resistance; supports enzymes involved in glucose metabolism
Vitamin B1 (Thiamine)	Quinoa, Lentils	Supports glucose metabolism and insulin sensitivity through mitochondrial function

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	Walnuts, Quinoa, Lentils	Essential amino acid that forms S-adenosylmethionine (SAMe), the universal methyl donor for neurotransmitter synthesis and membrane phospholipid methylation
Vitamin B2 (Riboflavin)	Quinoa	FAD acts as a critical cofactor for MTHFR, linking riboflavin to homocysteine recycling and methylation capacity
Vitamin B6 (Pyridoxine → PLP)	Quinoa, Lentils	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)	Quinoa, Lentils	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	Quinoa, Lentils	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

Neurochemical Balance

Substance	Foods	Mechanism of Action
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	Walnuts, Lentils	Cofactor in dopamine β-hydroxylase, supporting catecholamine synthesis; supports norepinephrine synthesis
Iron	Quinoa, Lentils	Essential cofactor for tyrosine hydroxylase, the rate-limiting enzyme in the conversion of tyrosine to dopamine; critical for catecholamine synthesis
Magnesium	Walnuts, Quinoa, Lentils	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	Walnuts, Quinoa, Lentils	Essential amino acid that converts to tyrosine and supports catecholamine synthesis (dopamine, norepinephrine); participates in LAT1 competition at the blood-brain barrier
Potassium	Avocado, Tomatoes, Lentils	Critical for membrane potential, nerve signaling, and neuronal excitability; adequate intake balances sodium effects
Tryptophan	Walnuts, Quinoa, Lentils	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	Lentils	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)	Quinoa, Lentils	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)	Quinoa, Lentils	Supports neurotransmitter synthesis through methylation; cofactor for dopamine synthesis alongside iron, B6, and omega-3s
Vitamin C (Ascorbate)	Tomatoes, Lemon	Supports norepinephrine synthesis; transported in brain via SVCT2
Zinc	Quinoa, Lentils	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
Copper	Walnuts, Lentils	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	Avocado	Antioxidant properties; scavenges reactive oxygen species and stabilizes cell membranes
Lycopene	Tomatoes	Antioxidant properties; scavenges reactive oxygen species and stabilizes cell membranes
Manganese	Walnuts, Quinoa, Lentils	Essential cofactor for MnSOD (SOD2), supporting detoxification of superoxide within the mitochondrial matrix
Urolithin A	Walnuts	Powerful antioxidant; supports antioxidant defenses
Vitamin C (Ascorbate)	Tomatoes, Lemon	Key water-soluble antioxidant; works within antioxidant network with vitamin E, CoQ10, and polyphenols
Vitamin E (Tocopherols/Tocotrienols)	Avocado	Lipid-phase antioxidant; protects polyunsaturated fatty acids in membranes from peroxidation; works within antioxidant network with vitamin C, CoQ10, and polyphenols
Zinc	Quinoa, Lentils	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	Avocado	Antioxidant properties; scavenges reactive oxygen species and stabilizes cell membranes