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Rocket Lentil Avocado Midday Salad (Gut-Supporting)

Rocket lentil midday salad

Overview​

This polyphenol-rich midday salad combines quinoa or lentils with vegetables, healthy fats from avocado and early harvest olive oil, and omega-3 from walnuts. Lentils and quinoa provide fibre that feeds gut bacteria; walnuts provide omega-3 and polyphenols; olive oil contributes phenolic compounds.

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​

  • Quinoa or lentils provide fibre and resistant starch that feed gut bacteria; fibre fermentation produces SCFAs, which are studied for gut health.
  • Walnuts provide fibre, omega-3 (ALA), and polyphenols.
  • Early harvest olive oil contains phenolic compounds associated with antioxidant activity.
  • Vegetables and olive oil contribute polyphenols studied for various cellular effects.

Foods/Substances​

8 foods in this recipe

Olives

MUFA source with polyphenols

Biological Target Matrix​

Gut–Brain Axis & Enteric Nervous System (ENS)

SubstanceFoodsMechanism of Action
AcetateByproduct of fibre fermentation; supports intestinal barrier integrity; regulates immune responses; promotes synthesis of key neurotransmitters such as dopamine and serotonin
CholineCholine is metabolised by gut bacteria; some strains (e.g. Lactobacillus) can produce acetylcholine. Microbial choline metabolism (e.g. trimethylamine) shows inter-individual variability and may influence host metabolism and gut–brain signalling.
PropionateByproduct of fibre fermentation; supports intestinal barrier integrity; regulates immune responses
Short-Chain Fatty Acids (SCFAs)Byproducts of fibre fermentation; support intestinal barrier integrity; regulate immune responses; promote synthesis of key neurotransmitters such as dopamine and serotonin
Urolithin AProduced 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

Inflammation & Oxidative Stress

SubstanceFoodsMechanism of Action
CholineCholine-derived betaine supports homocysteine remethylation; elevated homocysteine is linked to oxidative stress and inflammatory signalling. Phosphatidylcholine supports membrane integrity and cell signalling in immune and redox contexts.

Metabolic & Neuroendocrine Stress (HPA Axis & ANS)

SubstanceFoodsMechanism of Action
CholineCholine supports hepatic VLDL assembly and lipid export; methyl donors (choline, betaine) may influence adenosine metabolism and HPA axis activity. Adequate choline status supports metabolic stability and stress physiology.
MagnesiumHelps manage stress responses; combined with vitamin D reduced behavioral problems; synergy with zinc and omega-3s reported
Vitamin C (Ascorbate)Supports stress response through antioxidant and neurochemical effects

Methylation & One-Carbon Metabolism

SubstanceFoodsMechanism of Action
CholinePrecursor 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
MethionineEssential amino acid that forms S-adenosylmethionine (SAMe), the universal methyl donor for neurotransmitter synthesis and membrane phospholipid methylation
Vitamin B2 (Riboflavin)FAD acts as a critical cofactor for MTHFR, linking riboflavin to homocysteine recycling and methylation capacity
Vitamin B6 (Pyridoxine → PLP)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)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
ZincDeficiencies 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 Function & Bioenergetics

SubstanceFoodsMechanism of Action
CholinePhosphatidylcholine and other choline-containing phospholipids support mitochondrial membrane integrity and energy metabolism; choline-derived betaine contributes to one-carbon status that can influence mitochondrial resilience

Neurotransmitter Regulation

SubstanceFoodsMechanism of Action
CholineEssential 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
CopperCofactor in dopamine β-hydroxylase, supporting catecholamine synthesis; supports norepinephrine synthesis
IronEssential cofactor for tyrosine hydroxylase, the rate-limiting enzyme in the conversion of tyrosine to dopamine; critical for catecholamine synthesis
MagnesiumBroad 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
PhenylalanineEssential amino acid that converts to tyrosine and supports catecholamine synthesis (dopamine, norepinephrine); participates in LAT1 competition at the blood-brain barrier
PotassiumCritical for membrane potential, nerve signaling, and neuronal excitability; adequate intake balances sodium effects
PropionateStimulates secretion of norepinephrine and may influence dopamine regulation; promotes synthesis of key neurotransmitters
Short-Chain Fatty Acids (SCFAs)Propionate stimulates secretion of norepinephrine and may influence dopamine regulation; SCFAs promote synthesis of dopamine and serotonin
TryptophanPrecursor 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
TyrosineCatecholamine 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)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)Supports neurotransmitter synthesis through methylation; cofactor for dopamine synthesis alongside iron, B6, and omega-3s
Vitamin C (Ascorbate)Supports norepinephrine synthesis; transported in brain via SVCT2
ZincImportant 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