I pride myself on my omnivore status, and having a curious palate open to the world’s flavors. My take on a healthy balanced diet is quite inclusive. So when I tell you this is a vegan and dairy-free dessert, know that those qualities are mostly incidental. True, my body hasn’t had a decent relationship with dairy since I was a toddler, but I hold no grudge. Therefore, I give you a very simple and delicious “nice cream,” which is a vegan, dairy-free way to enjoy a creamy dessert that is 100-percent cream-free with no added sugars (none needed). There’s a good balance of fiber from the bananas, protein from the peanut butter powder, and natural sweetness from the bananas and vanilla extract.
I topped mine with freeze-dried blueberries I picked up on a whim from Trader Joe’s (brain-healthy berries!). I think a sprinkle of cinnamon and some dark chocolate nibs would also be delightful toppings. In our home, we’ve enjoyed this as breakfast, snack, and dessert. With a handful of wholesome ingredients, it is truly a guilt-free indulgence.
The one snafu could be the frozen bananas. Here are a few options:
- You can start with frozen bananas from the freezer aisle.
- If you eat bananas regularly, you know sometimes one or two can get too ripe before you can finish the bunch. These are great to break up into pieces and stash in the freezer until you have enough to make some nice cream.
- Or, you can buy a bunch of bananas for the singular purpose of making nice cream. If this is the case, you must wait for them to ripen (you can use the brown paper bag trick to speed up the process), then break into pieces and freeze.
Prep: 1 min | Cook: 3 min | Total: 4 min
2 medium-large ripe bananas, broken into 2″ pieces, frozen
1/4 tsp pure vanilla extract
1/2 cup almond milk, unsweetened
3 T peanut butter powder
Combine bananas, vanilla extract, and half of almond milk in blender or food processor. Pulse to start to combine, about 1 minute. Add peanut butter powder. Pulse again, slowly adding more almond milk as needed to reach desired consistency (somewhere between ice cream and soft-serve). Enjoy immediately or return to freezer until ready to enjoy.
Sometimes experimentation pays off. Sometimes it doesn’t. It’s good to go into the kitchen with an open mind; a loose framework helps. That’s what I did today, with delicious results. After spending some time brainstorming in pajamas (it is Saturday, after all), I hit up two stores for supplies, and came back to get cooking. It’s a good thing Fred doesn’t mind waiting for breakfast. We had coffee before any of this, obvs. There are limits.
I took advantage of some beautiful seasonal pomegranate, but the rest of the ingredients can be found year-round, including a few “shortcut” ingredients like bottled sesame sauce and pre-mixed garam masala. After pomegranate season closes in January, I’d swap in strawberries, raspberries, blueberries, or even table or concord grapes.garam masala hummus is the bomb dot com. we've got your easy #recipe right here. via @minddietmeals @maggiemoonRD Click To Tweet Pomegranate arils are a star in every dish they grace. #pomegranate #babykale #salad #recipe via @minddietmeals @maggiemoonRD Click To Tweet
I used large AA organic cage-free eggs, but I’m not in an at-risk group. To get rid of any food safety concerns about undercooked eggs, you can use a pasteurized whole egg. As far as I know, eggs by Davidson’s Safest Choice Eggs is the only option on the market right now.
- 15.5 oz can chickpeas beans, aka garbanzo beans (I used Sprouts Market Organic Low Sodium Garbanzo Beans), drained, liquid reserved
- 2 cloves garlic
- ⅓ cup sesame sauce
- ⅓ cup extra virgin olive oil
- ¼ tsp smoked Spanish paprika
- 1 tsp black sesame seeds
- 1 T garam masala
- 1 large lemon, zest and juice
- 5 sprigs Italian parsley, leaves separated and roughly chopped (may reserve a few whole leaves for garnish)
- Salt and pepper to taste (optional)
- 2-3 cups baby kale, loosely packed
- ¾ cup parsley leaves, loosely packed (5-7 springs)
- 1 small pomegranate, arils removed to produce at least ½ cup (you may have extra)
- 1 T extra virgin olive oil
- 1 T white balsamic vinegar
- 1 T garam masala hummus (from hummus made with recipe above)
- Salt to taste (optional)
- 4 eggs
- 2 whole grain English muffins
- Combine all ingredients except chickpea liquid and parsley in a food processor or blender, and blend until smooth.
- Taste before seasoning with any salt or pepper. Season to taste. Flavors may melt together and develop more after resting.
- Cover and let rest in refrigerator.
- This recipe makes about 1.5 cups of hummus, so you're going to have extra, which is awesome. It's great on sandwiches, as a veggie dip, and on top of fish. Freeze anything you can't use up within a few days.
- While the hummus is resting, wash and dry all produce.
- Preheat the oven to 300F.
- Combine dry baby kale and parsley in a medium bowl. In a small bowl, combine olive oil, vinegar, and hummus, whisk until smooth, and set aside.
- Bring medium pot of salted water to roaring boil over high heat.
- While water is heating, trim the top and bottom off the pomegranate, score the sides every 2-3 inches, then submerge the fruit in a large bowl of water, pry the fruit open using the scored marks.
- When water is at a roaring boil, carefully add eggs and boil for 4 minutes exactly. Remove eggs and let cool slightly at room temperature.
- While eggs are cooling, separate the English muffins and toast in oven, face up, for 3-5 minutes or to desired doneness (check periodically to avoid burning), remove from oven and set aside.
- Carefully peel eggs (if they break, it'll be messy) once they are cool enough to work with.
- Whisk reserved chickpea liquid (aquafaba) until it forms a foam, less than a minute.
- Dress the salad; dressing may need a refresher whisking if it has separated.
- Divide English muffins on two plates. Spread with hummus. Add a small handful of the salad on top of the hummus. Top with eggs.
- Dollop the chickpea foam on top. Garnish with paprika and parsley.
- Add more salad to the plate as a side dish.
- Dig in, it's going to taste great.
This frittata lets seasonal summer ingredients shine, but can be enjoyed year-round with a few swaps for whatever produce is local and in season. Summer smells like basil and tastes like sweet corn, which means this frittata is going to be a seasonal favorite.
- 6 eggs
- 2 teaspoons olive oil
- ½ small onion, thinly sliced
- ½ cup zucchini, shredded
- ½ cup of sweet corn, from fresh, frozen or canned
- 1 medium red bell pepper, cored, seeds removed, and diced
- 2 teaspoons olive oil
- 1 cup cooked chicken breast, shredded
- 2 tablespoons fresh basil, chopped
- Salt and pepper
- 6 small basil leaves (optional, for garnish)
- Preheat the oven to 350 F.
- In a medium bowl, lightly whisk eggs until uniform, then add pepper and salt to taste. Set aside.
- Heat 2 teaspoons olive oil in a 12” oven-safe skillet over medium heat then sauté onion, zucchini, sweet corn, and bell pepper until fragrant and wilted, 3 to 5 minutes. Remove from heat and transfer to a colander where excess liquid may drain; gently press on vegetables with a wooden spoon to assist draining.
- Meanwhile, bring the now empty skillet back to the stove, and heat 2 teaspoons of olive oil over medium heat. Add the chicken and half the chopped basil and sauté until just combined, 1 to 2 minutes. Add the drained mixed vegetables back into the dish and stir to combine for another minute. Pour egg mixture and remaining chopped basil into pan and stir gently. Cook for 4 to 5 minutes to allow the egg to start setting; the edges will start to pull away from the pan.
- Place pan into oven and bake for 15 minutes or until set. Let rest 2 minutes before serving. If desired, garnish with basil leaves.
MIND foods: Vegetables, poultry, olive oil
Nutrition: 180 calories, 9 g total fat, 2 g saturated fat, 15 g protein, 8 g carbohydrates, 1 g fiber
This superfood smoothie features the berries most researched for brain health: blueberries and strawberries. A protein bonus comes from the almond butter and soft tofu, a mild-tasting and very blendable kind of tofu that incorporates seamlessly into soups and smoothies, where it adds a high-protein, vegetarian and dairy-free creaminess.
MIND foods: Nuts, beans, berries
Prep time: 5 minutes
Skill level: Easy
1 cup strawberries, fresh or frozen
1 cup blueberries, fresh or frozen
1/2 cup soft tofu, drained
1 T almond butter
1/2 cup unsweetened almond-coconut milk
1 medium ice cube, optional
Combine all ingredients into a blender. Pulse until fully combined. Additional ice cubes may be added for a colder temperature or thinner consistency, according to preference.
Nutrition: 180 calories, 8 g total fat, 1 g saturated fat, 6 g protein, 24 g carbohydrates, 5 g fiber