Treating ADHD With Diet and Lifestyle
Calming ADHD with dopamine gardening of the microbiome.
Please scroll down for links below the transcript. This is lightly edited AI generated transcript and there may be errors.
Eric 0:08
Today is Friday, March 28th. There's been a break. We're going to call this a new season. How you doing, Josh?
Dr. Josh Stout 0:13
I'm doing well, Eric. I. I had a student ask me about ADHD and how to treat it with diet, and I thought it would be an excellent topic for an episode.
Eric 0:24
That fits right in with mind body evolution.
Dr. Josh Stout 0:27
Well, I mean, we've been talking about these things all along. I'm not really going to say too much that isn't out there in one of the episodes somewhere. But I thought a sort of review of the topic and really focusing on on how to how to deal with what the nature of ADHD is, with treating our bodies, essentially.
Eric 0:52
You know, and I and I like this because it's timely for two reasons. I love that it's it's a listener request that a student actually came to you and brought this up, which is just fantastic. But also that, you know, we are talking right now about what can be dealt with, with diet in lifestyle and things like this and what can not.
Dr. Josh Stout 1:13
Yeah. Yeah. Oh, absolutely. This is.
Eric 1:14
Something that maybe can.
Dr. Josh Stout 1:16
Be. Yeah. No
Eric 1:18
Legitimately - with scientific backup on it.
Dr. Josh Stout 1:19
There really are ways to approach these things. Yes. Yeah. So
------ ADHD is a low dopamine condition ------ 1:23
Dr. Josh Stout 1:23
ADHD is a low dopamine condition. Now, there are a variety of conditions out there that are similar, that have different configurations, but your classic ADHD is low dopamine. And so that's what my whole dopamine model, the the carrot has been moved further away. And so you're running around trying to get the carrot all the time and you're easily looking for other carrots that might be closer all the time.
Eric 1:49
All the time. Yeah.
Dr. Josh Stout 1:50
So it's really hard to stay focused.
Eric 1:52
Hence our chasing the carrot image in the prior episode. Yeah, exactly
Dr. Josh Stout 1:55
Yeah, exactly. So, you know, that's that's, that's the model I'm working from. And I've been teaching an interaction in neuroscience class where we discuss the
------ The Gut, The Vagus Nerve and The Brain, a Deep Relationship ------ 2:06
Dr. Josh Stout 2:05
relationship between the gut and the vagus nerve and the and the brain, as we've talked about and the interaction between these things.
Eric 2:16
Fascinating. Yeah.
Dr. Josh Stout 2:18
Specifically mediated by dopamine at both ends of that system. Mm hmm. So there is there is. There is there is dopamine being released by contact with the vagus nerve and changing the the microbiota of the stomach. So your intestinal flora, the the bacteria, etc., are change in response to you. Mm hmm. And then they release their own signals which then run all the way up the vagus nerve into the brain, and they'll be releasing dopamine in you. And so they will they can change you. And so it's a two way street. And so part of it is so.
Eric 2:55
I can't just control them?
Dr. Josh Stout 2:57
They're also controlling you. You can't just no control. I fantasize about, you know, what if some bacteria decide that they want to spread themselves and so they start lowering your inhibition so you kiss more people, that is entirely within their power.
Eric 3:12
I mean, we've talked about these crazy molds and things.
Dr. Josh Stout 3:16
Yeah. Yeah. No, absolutely. Yeah. And so
------ As Individuals, We Are Communities ------ 3:19
Dr. Josh Stout 3:19
we have to start realizing that we are we are communities and we don't mean
Eric 3:24
You mean as individuals we are communities
Eric 3:26
Yes. And our higher thought processes are definitely in charge, but they're in charge of a large community. Right.
------ Where the Dopamine Happens: The Limbic System and Basal Ganglia ------ 3:33
Eric 3:33
So your brain has multiple portions to it. All of these things are sort of a hierarchical set of decision making. All of the dopamine is happening in the that the limbic system, the the basal ganglia, the sort of region underneath that sort of nicely folded frontal lobe and where you do all your thinking and where you are. Right. There's this thing underneath that where all your emotions are coming from and we're dopamine is having a major, major effect
Eric 4:02
It's actually physically underneath that?
Dr. Josh Stout 4:03
That is actually physically underneath that with with the with the, you know, the cerebral cortex sort of enveloping it and all around it and in front of it and on top
Eric 4:13
We are living metaphors.
Dr. Josh Stout 4:14
Yeah, absolutely. Yeah. And so, you know, I crayfish only have basal ganglia. They don't have one of those fancy, you know, vertebrate brain goodness. Yeah, but it's, it', you know, I use them as a simple model. So anyway, you have this portion that is all of your emotions, whether you're happy or you're sad. All of that is not your your cerebral cortex.
------ What Makes You A Working Animal: Dopamine ------ 4:32
Dr. Josh Stout 4:32
That's all your basal ganglia and that's all dopamine centers, pleasure centers. And they're all talking to other like a half dozen of them in this. Each one responding to dopamine in different ways. So they're providing motivation to directly connected to motor activity centers. If you don't get dopamine, you have Parkinson's and you don't move at all. And so there is a relationship between all of all all of this stuff and what makes you a working animal? You know, you want to go get food. Part of that's motivation. You don't want to get food, parasites, dis motivation. All on all of this thing is how you work. But it's getting signals directly from the stomach telling how much dopamine to make. And it can actually change in very subtle ways depending on what you've eaten and depending on what bacteria are living in your stomach. And so you can control those as well by what you're eating. Now they're going to try and control you and make you eat things that support whatever nasty things are in there that are trying to make you eat more sugar because that will grow one particular kind of bacterium. But those ones tend to actually lower overall dopamine, partly as a way of making you eat more sugar. What happens when you eat more sugar? You get dopamine.
Eric 5:46
Mm hmm.
Dr. Josh Stout 5:47
And so you you get into this addiction cycle
Eric 5:51
Because sugar is always good..
Dr. Josh Stout 5:51
You
------ The Special Badness of the Combination of Sugar and Fat - Especially for ADHD Sufferers ------ 5:51
Dr. Josh Stout 5:51
get into an addiction cycle with with with the sugar and fat in combination is particularly bad. Where when you eat these things, you know, like you sit down with Haagen-Dazs and you eat a pint of Haagen-Dazs, you're gonna get a big spike of dopamine and it's is going to go right back down again. An then your insulin is going to send your blood sugar crashing and you're going to have less dopamine, less serotonin and less blood sugar, and you're going to feel depressed again and even more so. And all of this is obviously true for everyone. But if you're ADHD, you're more likely to get into a cycle like this. ADHD people are often prone to addiction because they're always looking for that next carrot and, you know, sometimes it can literally be food. Carrots aren't fatty or sugar enough to work that well for things other than donkeys. But you could imagine a, you know, a pint of Haagen-Dazs sitting in front of your head. That's sort of how a lot of us are behaving. And so we need to think about the entire approach to food. Bad food that doesn't taste good doesn't give you any dopamine, so you don't want to eat it eating.
Eric 6:54
We don't get dopamine even from just having a full stomach.
Dr. Josh Stout 6:57
You get some dopamine from simply having some food, but you get. There is there is there is there's dopamine from behavior as well as the actual food itself. When you walk into a restaurant and it's a new restaurant and it looks exciting, you're being given dopamine before you even eaten anything. Yeah. When you sit down and it's plated nicely and you see it, you're being the dopamine is being released, then you start eating it and you know your mouth is singing, that's dopamine. And so the entire act of how you approach food also matters.
Eric 7:29
So I guess I guess the amuse bouche is to get that dopamine flowing.
------ Context is of the Utmost Importance ------ 7:33
Dr. Josh Stout 7:33
All of these things are working together and they for someone with ADHD, it's going to be, you know, really helpful to have all of that kind of contextual clues that this is an exciting event here. Rather than eating a bowl of Haagen-Dazs in front of the television. This is something that, you know, there was there was a plan you carried through with the plan. You predicted that you were having this wonderful reward, and then you get the reward. All of that is is is a pure dopamine cycle. The the the the the, you know, forward motivation provided by dopamine. Once you're aiming towards that goal, you're going to have dopamine ramping up the whole time is going to keep you focused and then you're going to get the dopamine and you're going to be happy. And you won't need to have your giant thing of ice cream. Now it's dopamine. So it's also slightly lowered your inhibitions. So you better be careful because you're going to order a second bottle of champagne if you're not careful because now you're feeling happy, right? So all, all of these things are part of just the sort of intention of how you're approaching food itself. If you're making better food, you're going to be happier eating it, and it's going to have less of a sort of swing on your overall physiology because of the way you're not approaching it in an addiction way. You're approaching it in a way I am providing myself with a rewarding treat every time I sit down and eat something. And so that gives you sort of something to aim for on that sense. Now when it actually gets to your stomach, you know, we've we've talked many times about how the real solution for all diets is lowering sugar and increasing fiber. And it's not all carbohydrates. It's very specifically the simpler the worse the the fewer pieces that that piece of starch comes in, you know, the shorter the chain of of sugar molecules, the worse this whole thing is going to be for you. So obviously, drinking pure glucose would be really bad. But eating potato chips is only slightly different because potato chips are made out of just a string of glucose and the enzymes in your body take it apart instantly. And so eating, eating mashed potatoes is like sitting down to a bowl of sugar.
Eric 9:40
It's like a big old punch.
Dr. Josh Stout 9:42
Yeah , exactly. So your brain responds to this and makes you feel happy and you're like, That was great. I want more potatoes because it gives you that that dopamine thing just like it would from a thing. A Haagen-Dazs.
Eric 9:52
Lot more mashed potatoes than I think I can.
Dr. Josh Stout 9:54
Yeah. So all of this is going to be sort of you want to
------ Modulate the Height of Insulin Spikes to Reduce Triggers of Addictive Behaviors ------ 9:58
Dr. Josh Stout 9:58
modulate the height of that insulin spike, you'll reduce its trigger of of addictive behaviors. Once you you're not getting the same kind of spike that spike is. It's such a high level reward and it's such a big crash afterwards that that's what really generates this kind of. So you're.
Eric 10:16
Saying that instead of getting the reward from the physical response, get the reward triggered by a mental input, is what you're saying.
Dr. Josh Stout 10:24
By by the tastiness of the food, you can get dopamine from food, from everything else you're putting in your mouth.
Eric 10:29
Which you are. But the tastiness of the food is exactly what draws us to the sugar. You're talking about making the food tasty by your own intention, right?
Dr. Josh Stout 10:38
You can make good food that is made of complex carbohydrates. You can have a, you know, lovely I, you know, slightly sweet tomato sauce on a small amount of pasta with a side of vegetables. And all of this will taste really, really good. Some browned onions, they're going to taste sweet. They're going to give you all of this kind of satisfaction. And it's not sitting down to a bowl of sugar. Right.
Eric 11:05
But again, it takes intention and effort and time that you're putting into yourself.
Dr. Josh Stout 11:11
You can order healthy food out, but it's harder to find it. Most most restaurants take a shortcut rather than making really good food, they just add sugar to things or more fat or more salt or one of these other things that really, you know, triggers this kind of kind of reaction. And so they.
Eric 11:28
Hide. You're not so you're not saying that the intentionality is necessarily a key part of this. You're saying that what it is is actually just food that is better for you.
Dr. Josh Stout 11:36
And tastes good.
Eric 11:37
Right?
Dr. Josh Stout 11:38
It should taste good, right. But it's hard to get good food that is both good for you and tastes good. And that's where the intentionality comes in
Eric 11:45
And if you can't find it, you have to make it.
Dr. Josh Stout 11:46
It. You have to make it and you and you. And sometimes you can train yourself. So, for example, a lot of people have found that when they start lowering the salt in their diet, they become more sensitive to salt and they don't need as much salt in the diet. Right. But salt is delicious. So it's very hard to, you know.
Eric 12:01
So how does this how does this connect to ADHD.
Dr. Josh Stout 12:03
Okay, so anyway, back to ADHD. All in all, all of this is the idea of you're providing yourself with a dopamine reward initially so that you're not just always chasing the dragon with the sugar and you're then providing food that is going to
not give you that spike in in your stomach. So there's there's there's multiple times when you're rewarded with dopamine, you're rewarded with dopamine when you eat the food, and you're also rewarded with dopamine when your body starts noticing some sugar.
------ Complex Carbohydrates Spread Out the Dopamine Reward and Allow You to Stay On Target ------ 12:34
Dr. Josh Stout 12:34
But if that sugar is going up slowly from a more complex carbohydrate, the reward is spread out over a longer time and you don't start acting as crazy, right? You're it's like a slow release of dopamine that allow you to focus better and stay on target. Then if there is sufficient, particularly fiber in the food, this is going to offer a habitat for beneficial bacteria, particularly ones that make the short chain fatty acids and the butyrate. Both of these things encourage
DNA expression overall. So they're anti-aging. They act as an anti-inflammatory.
Eric 13:17
Right
------ Soluble or Non Soluble Fiber? ------ 13:17
Eric 13:17
now, though, you're talking about the non soluble fiber.
Dr. Josh Stout 13:22
Any fiber will do this, but the non soluble fiber in particular is is is sort of a structural habitat. Now, what soluble fiber is, is also I mean, when you're talking about something the size of a bacterium soluble fiber is a large enough molecule for it to be colonized by multiple bacteria. Right. That you could have you could have a couple of them stuck to a big chunk of soluble fiber, or you could have something that's an actual piece of a plant, right where you have, you know, cell walls made of cellulose that's also providing a habitat so that, you know, plant matter is your number one source.
Eric 13:57
But it is in a habitat because that stuff is eventually washed out. How can it be a habitat? The habitat is you.
Dr. Josh Stout 14:02
Well, okay, So if the habitat is Africa, the particular habitat is the grassland. This is the grassland for the, you know, the critters and it's the waterhole that they're gathering around. Right. This is this is the particular location. Right. And so, you know,
------ The Bacteria In You: The Fiber-Based Metabolism, and Dopamine ------ 14:19
Dr. Josh Stout 14:19
there's there's trillions of these things in you. There's there's ten times more of them than there are of you
of your cells. Right.
Eric 14:26
Right. Of your cells.
Dr. Josh Stout 14:27
Of your cells. There's there's way more bacteria than the rest because there's they're tiny, they're minuscule. And so they they are then sending communications from these little islands of fiber to the vagus nerve, saying, this is all working out for us, get us some more dopamine. And so there is there's almost like good bacteria that are on your side and there's bad bacteria that want you to be addicted. The bad bacteria are going to lower your dopamine and they're going to make you start chasing that reward and you're going to eat sugar and they're going to grow and if you're eating more, plant matter, more, more, more, more cellulose, more fiber, you going to have the ones that actually signal more dopamine, keep you more contented and focused and on target. And they're they're going to reward you under over a longer term. And so you have these really two different possibilities. You have the sugar based metabolism and you've got a fiber based metabolism. An one of them is actually going to purposely inhibit dopamine so that you're what, you're even more ADHD. And the other one is going to provide a slow amount of dopamine over a longer period and provide motivation.
Eric 15:38
So these complex carbohydrates, these complex fibers, these these these things will will essentially feed what a person with ADHD needs. Slowly, over time.
Dr. Josh Stout 15:53
Slowly over time. And if you're not eating very simple foods,
------ Complexity and Variety in One's Diet is Healthy and a Reward ------ 15:58
Dr. Josh Stout 15:58
complexity in your diet itself actually will provide a reward. Dopamine is rewarded anytime something new happens. So a varied diet in its own is going to help you. So a a diet of just, you know, starch the same kind of, you know, bowl of rice, potatoes or bread every day is going to send you down the wrong path because you're not going to be getting the reward from the experience. You're going to be getting the reward merely from the sugar you eat.
Eric 16:26
And you might not you might not even be aware of this in any way.
Dr. Josh Stout 16:30
You're not aware of this in any way. But this is absolutely going to be happening to you, and there's really no way to avoid it.
Eric 16:37
So if you.
Dr. Josh Stout 16:37
You can you go down one path or the other.
Eric 16:39
So if you know that ADHD is is a is a is a struggle in your life, then then becoming aware of of your diet in general and improving it could improve.
Dr. Josh Stout 16:52
Tasty plant foods, variety setting setting things up for yourself nicely. You know candle on the table might improve your dopamine or and doing it differently not the same candle after a week or so it won't do anything for you anymore.
Eric 17:05
I mean a red tablecloth. Our food teachers always change it.
Dr. Josh Stout 17:09
Yeah. No, I mean, absolutely. But, you know, these are these are the things that we, you know, are always trying to bring into our lives that we don't pay attention to. You know, we we give that red bunch of roses to attract someone because red is a dopamine releasing color. And we don't know the difference between a person and red roses. And it's the same for everything else. If if you're if you're trying to feed that desire for change and excitement and variety in your life, you're feeding your cravings for dopamine and you won't have to run around in all directions like ADHD tends to make you do it because you'll be getting the variety and stimulation you need.
Eric 17:48
So let's talk about somebody who doesn't really have the time to sit and make themselves food or somebody who lives alone and doesn't have like it. It it actually costs a lot of money to make food that you're not going to end up eating like.
Dr. Josh Stout 18:01
You
—— Easy Things Can Be Healthy and Provide Reward —— 18:01
Dr. Josh Stout 18:01
can do relatively simple things. So so I like to reward myself at the end of the day, not necessarily with variety, but I give myself one of those yogurts with a little bit of sweet stuff at the bottom, and I put two spoonfuls of chia seeds on top and I stir it up and it gives me a little bit of fast sugar. It gives me some, you know, lactose, which is a bit a little bit longer. Sugar gives me protein, got a bunch of protein and then a ton of really good for me oils in the chia seeds combined with a ton, a ton of of of different kinds of fiber. And so it then fills up I get the moicano receptors in my stomach being, you know, responding to the chia seeds, exploding like frog spawn in my stomach and I'm getting sugar at the same time. So I feel in an instant, you know, I've gotten the thing I need, not a huge amount of calories in there and that is a pretty healthy food. So I've satisfied many, many desires.
Eric 18:52
And they can even with that syrupy sugar at the bottom.
Dr. Josh Stout 18:55
Even a little bit of syrupy sugar, because with everything else that's happening, it's not a single spike in fall. It's going up quickly and then it sort of levels out. Interesting. And so it's it's satisfying my desire to really have seen God quickly.
Eric 19:09
Put all that other stuff in there that your body is going to have to continue working.
Dr. Josh Stout 19:12
Continue working on for a while. And also the simple sugars are going to be bound to those chia seeds to a certain extent, and they're going to have a longer time to release. So they're going to be released over over a longer period of time. The other food in there is going to slow it down. You just like having a meal with a drink. It's going to slow down the uptake of everything. Yeah. And so, yeah, it's in general going to give you a much longer ramp up with the sugar and then a longer plateau of feeling satisfied and, and of having something in your stomach. And because you know, those yogurts come in a lot of different flavors, just switch one up and you can get a little dopamine spike.
Eric 19:48
So that's interesting because you know what you're talking about right now is managing the way you're you you your body gives you or you allow your body to release dopamine. But a lot of this and it's tied up with, you know, the food that you eat and how it tastes and how you feel about it. But a lot of it also is about the fiber. And the fiber is at the heart of this.
Dr. Josh Stout 20:09
Yeah, well, there's no way to get away from we should have more fiber in our diet and less sugar. Right. But I'm trying to I'm trying to talk about it in a sort of a larger context. So I'm not just saying eat more fiber and less sugar because you're not going to keep coming back to a diet of only steamed broccoli because it's not going to be exciting. It's not going to fulfill those desires you had.
Eric 20:27
Where I was going with this is that, yeah, there's no way for us to eat enough fiber like we can't in our modern diet. There's just no way it's difficult.
Dr. Josh Stout 20:35
But you could double or triple your fiber intake without a huge radical change.
Eric 20:40
Well, we're always going is that, you know, in my own life and I don't have ADHD as far as I know, although I think we all have it to a certain extent. You know, I have seen a tremendous improvement in a number of things, including my skin with, you know, fiber in morning and at night.
Dr. Josh Stout 20:56
It's better for you in every way. And it's all but.
Eric 20:59
Supplements, I think are an important part of this.
Dr. Josh Stout 21:01
And sugar is bad for you in every way. So this is true in a much larger sense. But, you know, the question was how do we think about it in terms of ADHD? And I'm trying to be very specific about it because it's also something I do in my own life. Yeah. And, you know, I do it with my coffee intake.
Eric 21:17
And yes, I was I guess I was just pointing out that the Chia Seeds. Yeah. All right. Right. They're great. Are an important part of that treat that you gave yourself because without it, it's not the same thing.
Dr. Josh Stout 21:26
Well, there are two polyunsaturated oils in there that's going to be good for your skin, right? The polyunsaturated oils are good for your brain as well. All of these things are also anti-aging. A long with what's happening with the bacteria in your stomach when they're when they're releasing the short chain fatty acids and the and the beta eight.
Eric 21:42
I'd love to see more study, more
------ Probiotics and ADHD ------ 21:44
Eric 21:44
study. I'd love to see more study done on the connection between, you know, the gastrointestinal tract and ADHD. It seems like you're there's a real connection here.
Dr. Josh Stout 21:53
There's been a little bit done with small studies on looking at probiotics and ADHD. And probiotics are actually a great way to treat ADHD. So that's another thing you can do. You can just add probiotics to your diet.
Eric 22:06
I take probiotics every day, but I still don't know if I believe that they get through my stomach acids and actually into my intestines. But I do take that. I still take them every day.
Dr. Josh Stout 22:16
Doesn't really matter. We don't fully know how probiotics work, but they seem to be not as much the living thing crawling around, but also the pieces of the living things. Just having these foreign what does proteins in you? It it's some of your some of your immune system is responding to it. Other part of your immune system are not responding.
Eric 22:39
It doesn't even have to be alive. Just the physical presence of the thing could affect you
Dr. Josh Stout 22:44
That may be true. But yes, we're we're we're starting to find out. And and it depends on which aspect you're talking about as well. I mean.
Eric 22:51
Personal anecdotal evidence, having added them to my life, has improved.
Dr. Josh Stout 22:56
Prob probiotics will select for certain kinds of white blood cells and de select for other kinds of white blood cells. They'll tend to de select the ones that tend to be associated with autoimmune diseases, and they'll tend to enhance the ones that are good for your immune system.
Eric 23:12
And this is again, scientific studies have found have found orally ingested..
Dr. Josh Stout 23:15
Yes. Yes, yes. Yes, yes, yes. Double blind, really good. Pretty. It's just a relatively small number of people, but good.
Eric 23:21
Studies because everyone still like probiotics are still very.
Dr. Josh Stout 23:25
One of them. They're not they're not one of the main things it does is actually mucosal immunity. It builds the mucosa of your stomach because your stomach's like, well, what are these bacteria are? We're going to line the stomach and we're going to line the intestine to protect against things getting in. And it's going to just create a larger barrier between you and the outside world. So that's one of the many ways that will help you. But they've been shown to help defend against respiratory diseases, obviously, stomach issues. But also, yeah, they can affect your mood. There's effects on it will lower depression, it will help fight ADHD, it'll it'll work on a range of things. So after increased fiber as a magic bullet, I'm yeah, yeah. Well the probiotics.
Eric 24:11
I'm on both fiber and probiotics and I'm actually after talking now, thinking about changing the one I've been.
Dr. Josh Stout 24:16
To. Yeah. And then the next one would obviously be exercise. These are the real things you do. Yeah, but we'll talk about that another time. Again, we've talked about it before. We'll do it again. I would love.
Eric 24:24
To hear if if you know anybody who's listening to this, who has been dealing with ADHD makes changes and sees a change in their in their in the outcome of of of their experiences is I'd love to know if.
Dr. Josh Stout 24:39
Yeah that's a good point. Yeah contact me Let's.
Eric 24:41
Let's let's let's start that conversation. All right folks. Thanks so much. Josh, that was really fascinating. We're really I feel like we're pulling together threads from earlier episodes and finding ways to to to move it forward. All folks go to mind body evolution, dot info. And we're going to be going we're going to be go on to video soon. So look for that, it'll be very exciting. All right. Thanks, everyone. Until next time. Thanks, Josh
Dr. Josh Stout 25:07
All right. Good bye Eric.
King Bolete in White Wine Reduction
This was the most innovative and exciting meal that my wife and I recently ate on a trip to Rome. It is healthy and relatively easy to prepare, without too many ingredients.
Four king boletes (available at Asian supermarkets but portobellos can be substituted)
Head Colliflower
One stem fennel
Red wine
Balsamic vinegar
Salt, butter, and pepper to taste
Slice the boletes thin (1/3 inch) cutting of edges and tips that are too thin (save for later).
Roast the boletes on grill for 8 minutes a side or in oven at 380 for 30 minutes. (should be cooked through but not burnt)
Boil the cauliflower and fennel
Drain puree the cauliflower and fennel with the raw pieces of mushroom you saved, with butter (1 tbs?), salt, and pepper to taste.
Put two tablespoons each red wine and balsamic vinegar in pan with a little bit of butter and reduce to half tablespoon.
Place cooked mushrooms on the bed of cauliflower puree and drizzle the wine reduction on top.
Pair with light dry red wine or full bodied white.
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