Roasted Broccoli with Feta and Pine Nuts: A Brain-Healthy Side

The Holidays are coming up and you might be wondering what kind of side to bring to that work pot-luck or family get-together

Roasted Broccoli with Feta and Pine Nuts

is not only quick and easy to prepare, but is also delicious and healthy. Well look no further! Healing in the Boro is happy to offer you this gut-friendly, brain-boosting side.

But first, let's talk about why this recipe works. We often talk about mental health in terms of therapy, mindfulness, and emotional awareness — but your gut also plays a surprisingly powerful role in how you feel. Known as the gut–brain axis, this communication network links your digestive system to your brain through nerves, hormones, and immune pathways. The beneficial bacteria in your gut help produce neurotransmitters like serotonin, influence inflammation, and even affect your stress response. That means what you eat can literally shape your mood and mental clarity. Let’s explore how four simple, delicious ingredients — broccoli, pine nuts, feta cheese, and extra virgin olive oil — nourish both your brain and your gut.

Broccoli is a double win for your mental health — it supports both cognitive function and gut balance.

• It’s rich in fiber and prebiotics, which feed the beneficial bacteria in your intestines. A healthier gut microbiome is linked to reduced anxiety, depression, and inflammation.

• Broccoli also contains sulforaphane, a compound that helps protect the gut lining and reduce oxidative stress in the brain.

• Vitamins C, K, and choline support neurotransmitter production and protect memory.

In short, broccoli helps your body grow the right microbes and gives your brain the antioxidants it needs to thrive.

Pine Nuts are the tiny seeds that pack big benefits for mood regulation and digestive health.

• Pine nuts are high in magnesium, a mineral known to calm the nervous system and regulate stress hormones like cortisol.

• Their healthy fats and amino acids, especially tryptophan, help your body make serotonin — much of which is produced in the gut.

• The monounsaturated fats also reduce inflammation in the digestive tract and promote a healthier microbial balance.

Eating pine nuts supports a calmer mind while giving your gut bacteria the nourishment they need to function optimally.

Feta Cheese may not seem like a “gut food,” but fermented cheeses like feta are actually beneficial for digestive and mental health.

• Because feta is made through a fermentation process, it contains beneficial bacteria and bioactive peptides (read my blog post on how bioactive peptides support sleep!) that support a healthy gut microbiome.

• It’s rich in B vitamins, especially B12, which help regulate mood and energy by supporting neurotransmitter production.

• Feta’s calcium and protein contribute to stable nerve signaling — essential for both the brain and the enteric nervous system (the “second brain” in your gut).

Adding a bit of feta to your meals offers not only creamy flavor but a dose of natural probiotics that enhance the gut–brain connection.

Olive Oil is one of the most powerful foods for overall mental and gut health.

• It’s rich in polyphenols, plant compounds that feed beneficial gut bacteria and reduce harmful species linked to inflammation and mood disorders.

• Its anti-inflammatory monounsaturated fats protect the brain from oxidative stress and support the integrity of the gut barrier — preventing “leaky gut,” which can trigger anxiety and fatigue.

• Research on the Mediterranean diet, which uses olive oil as a cornerstone, shows strong associations with lower rates of depression and cognitive decline.

A drizzle of extra virgin olive oil not only elevates your food’s flavor but also fortifies your gut microbiome and mental resilience.

The Takeaway

Your mental health doesn’t just live in your head — it begins in your gut. By feeding your microbiome with nutrient-rich, anti-inflammatory foods like broccoli, pine nuts, feta cheese, and olive oil, you’re supporting the natural chemistry that helps you feel calm, focused, and emotionally steady.

So next time you prepare a meal, think of it as a way to care for both brains — the one in your head and the one in your gut. A little mindful nourishment can go a long way toward lasting mental well-being. And now...The Recipe!

Roasted Broccoli with Feta and Pine Nuts

Ingredients

30oz. frozen broccoli

3 Tbsp. pine nuts

1/2 cup crumbled feta cheese (for a vegan option, leave cheese out or use vegan-friendly cheese)

3 Tbsp. olive oil

Salt and Pepper to taste

Directions

1. Pre-heat oven to 400 degrees

2. Boil frozen broccoli for 3 minutes. Drain

3. Place broccoli in an 8x8 casserole pan

4. Top the broccoli with the pine nuts and then the feta cheese

5. Drizzle 3 Tbsp. of olive oil on top of the broccoli

6. Salt and pepper the top of the dish to taste.

7. Bake at 400 degrees for about 10 minutes, until cheese and pine nuts are toasted

8. Thank yourself for choosing a delicious and healthy side that supports both your mental health and your gut health!