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Next Level MINDful Grain Bowls
A really good grain bowl set up can be the key to a good week. It’s a great way to use up what you’ve got in the fridge, and to work a bunch of different plants into your diet. Let’s talk grains, balanced protein, gut health, and the MIND diet with our friends from the Swedish Center for Healthy Aging!
About the MIND Diet:
This is our fourth and last class in our MINDful Cooking series, which incorporates elements of the plant-forward MIND Diet. The MIND Diet, short for Mediterranean-DASH Intervention for Neurodegenerative Delay, is designed to promote brain health and reduce the risk of cognitive decline by combining the best aspects of the Mediterranean and DASH (Dietary Approaches to Stop Hypertension) diets.
In this class, part of our Food is Medicine: Brain Health series, we’ll show you how to cook antioxidant-rich, nutrient-dense dishes that align with the MIND Diet. These whole-food, plant-based recipes are crafted to support both cognitive function and overall well-being.
By focusing on plant-based, unprocessed foods and minimizing added sugars, processed foods, and unhealthy fats, you’ll learn how to eat in a way that nourishes your brain and body.The MIND Diet not only benefits personal health but also contributes to planetary health, offering a path toward more sustainable eating for all.
Join us to discover how delicious, brain-boosting meals can be, and leave feeling inspired to incorporate these nourishing recipes into your regular routine!
Recipe
MINDful Grain Bowls
Servings: 4
Prep Time: 20 minutes
Cook Time: 35 minutes
Ingredients:
For the Tahini Chicken Salad:
● 2 boneless, skinless chicken breasts
● 4 cups water
● 2 cloves garlic, smashed
● 1-Inch of ginger, lightly bashed with the back of a knife
● 1 tsp salt
● 2 tbsp tahini
● 1 tbsp soy sauce or tamari
● 1 tbsp rice vinegar
● 1 tbsp sesame oil
● 1 tbsp maple syrup
● 1 clove garlic, minced
● Salt and black pepper, to taste
For the Sesame-Marinated Kale:
● 1 bunch Tuscan kale, stems removed and leaves chopped
● 2 tbsp olive oil
● 1 tbsp lemon juice
● 1/2 tsp salt
● 1 tsp sesame oil
● 1 tbsp rice vinegar
● 1 large carrot, grated
● 2 tbsp sunflower seeds
For Assembly:
● 1/2 cup quinoa, rinsed
● 1/2 cup brown rice, rinsed
● Tahini Chicken Salad (above)
● Sesame-Marinated Kale (above)
● 1 cup kimchi
● 1 English cucumber, thinly sliced
● 2 tbsp green onions, thinly sliced
● Toasted Sesame Seeds
Instructions:
1. Cook the Chicken:
Place the chicken breasts in a large saucepan or deep skillet and cover with
water by 1 inch. Add garlic, ginger, and salt. Bring to a gentle simmer over
medium heat (avoid boiling), then reduce to low and cover. Poach for 15-20
minutes, or until the chicken reaches 165°F. Remove and let rest for 5 minutes
before shredding. Remove the ginger and garlic, and reserve 2 cups of the
poaching liquid to cook the grains.
2. Cook the Grains:
Rinse the quinoa and brown rice under cold water. Combine them in a
medium saucepan with 2 cups of the reserved poaching liquid. Bring to a boil
over medium-high heat, then reduce to low, cover, and simmer for 25-30
minutes until tender and liquid is absorbed. Remove from heat and let sit,
covered, for 5 minutes. Fluff with a fork before serving.
3. Mix the Chicken Salad:
In a bowl, whisk together the tahini, soy sauce, rice vinegar, sesame oil, honey,
garlic, and ginger until smooth. Add the shredded chicken to the bowl and mix
until the chicken is well coated with the dressing.
4. Mix the Kale Salad:
Place the chopped kale in a large mixing bowl. Drizzle the olive oil, lemon juice,
and sprinkle the salt over the kale. Massage the kale with your hands for a
couple minutes, until it becomes tender and darkens in color. Add the sesame
oil and rice vinegar to the massaged kale. Toss well to coat evenly. Mix in the
grated carrot, sesame seeds, and sunflower seeds.
5. Assemble:
To assemble the bowls, place 1⁄2-3⁄4 cup of the cooked grains in a bowl. Top the
grains with the Tahini Chicken Salad, Sesame-Marinate Kale, kimchi, and
cucumber in four sections. Finish with green onions and sesame seeds if
desired.