This breakfast salad is one part left-overs, one part citrusy-goodness, and one part flawless sunny side up egg. Take last night’s roasted sweet potatoes and create something new in the morning by combining with organic baby spinach, and zesty orange-balsamic vinaigrette, and a surprise twist: granny smith apples.
These flavors sing together. Put an egg on it, and you’ve got all the protein (and brain-boosting choline) and beta-carotene rich veggie power you’ll need to get your day started on the right foot.
MIND diet foods: Leafy greens, other vegetables, olive oil
- 1 large organic sweet potato, 10-12" (mine was 1 lb 4 oz)
- ½ large red onion, diced
- ⅓ cup (approx) olive oil, divided into 1 tbsp, 4 tbsp, 1-2 tsp
- ½ tsp cumin
- 1 orange, zest and juice (2 tbsp orange juice, 1 tsp orange zest. You may have extra)
- ½ tsp balsamic vinegar
- 1 green apple
- 5 oz pre-washed organic baby spinach (about 6-8 cups loosely packed)
- 4 eggs
- 8 sprigs Italian parsley
- Preheat oven to 450.
- While the oven is preheating, wash and dry all produce, and prep the hash.
- Remove any eyes from the sweet potato leaving as much skin intact as possible.
- Dice the sweet potato (makes about 4 cups) and red onion (makes about 1 cup), then combine in a large bowl with 1 tbsp olive oil, cumin, salt and pepper.
- On a large baking sheet, arrange in a single layer and roast for 25 minutes, turning about halfway through.
- While the potatoes roast, make the dressing. Whisk together 4 tbsp olive oil, orange juice, orange zest, balsamic vinegar, and salt and pepper to taste.
- Slice green apple into thin slices or cubes (makes about 1 cup) and toss with a little bit of orange juice to keep from browning.
- In a large bowl, combine baby spinach, parsley, and dressing to coat.
- Fold in the apples.
- Heat 1-2 tsp olive oil in a pan on low heat.
- Divide dressed salad in 4 bowls.
- Slowly crack eggs into the frying pan to reduce egg white spreading and heat over low heat until whites become opaque (3-4 minutes). Season with salt to taste.
- Divide hash on top of the 4 salads, and top each with an egg.
- Garnish with any extra parsley or orange zest, if desired
The bright and tangy, yet creamy and rich avocado-lime dressing contrasts with aromatically sweet mango, buttery avocado, raw almonds, and perfect blueberries in this sunshine-inspired breakfast salad. The bed of baby red butter lettuce makes a gentle base. Every bit of this unique breakfast salad sets you up for a great day.
The plant protein in the almonds keep blood sugar even, while the mango and blueberries provide polyphenols, antioxidants, vitamins and minerals to energize you. In recent research on brain health, leafy greens, nuts, berries, and olive oil all helped protect the brain against cognitive decline — and they’re all right here in this morning delight.
MIND diet foods: Leafy greens, olive oil, nuts, berries
- 1 medium mango
- 2 large limes
- 1 medium avocado
- 10 sprigs of cilantro
- 1 tbsp olive oil
- 5 oz pre-washed baby red butter lettuce (about 6-8 cups, loosely packed)
- 6 oz organic blueberries (about 1¼ cups)
- ½ cup almonds
- salt and pepper to taste
- Wash and dry all produce.
- Peel the mango, slice away two large "cheeks" of the mango and slice thinly lengthwise. It ends up being about 1 and ¼ cups loosely packed.
- Peel away the green of a lime, avoiding the bitter white pith, and mince (or use a zester) to make 1 tsp of zest (part of one lime), set aside.
- Cut the limes in half and juice to make 3 tbsp juice. Save the leftover lime halves.
- Cut the avocado in half, discard the seed, and peel away the skin. Use leftover lime halves to squeeze lime juice over the avocado to keep it from browning.
- Make the dressing. Using a hand-blender (or small blender/ food processor), combine half the avocado, lime zest, lime juice, cilantro, and olive oil in a tall mixing glass, and blend until smooth. Season with salt and pepper to taste. Makes about 3 oz of dressing.
- In a large bowl, combine lettuce, mango, blueberries, and almonds with dressing. Plastic gloves help.
- Slice the remaining half of avocado widthwise.
- Divide salad and among 4 bowls, about 1-2 cups into each bowl. Top with avocado slices. Garnish with extra cilantro if desired.
Come Christmas time, my family gathers at my parents’ home in southern California. There’s a single pomegranate tree in our backyard, and every winter my mom saves the best one for me. This simple side dish is a way to honor those jewels of winter. I always try to make something simple, seasonal, delicious and vibrantly healthy (and okay, I also want it to be photogenic). Ultimately, I want my loved ones to live long and healthy lives, so tasty yet ridiculously healthy food is my love language. Bonus: this dish is so simple, you won’t be stuck (or getting in anyone’s way) in the kitchen for long.
Tip: Use a circular ravioli or cookie cutter to remove seeds from each ring. This makes it easy to have a visually pleasing center cutout with clean edges.
Curried Acorn Squash with Pistachios and Pomegranates
Prep: 15 min | Cook: 20 min | Rest: 10 min | Total: 45 min
2 small acorn squash, 2-3 lbs each, cut into 1″ rings (about 3 rings per squash)
2 tablespoons extra virgin olive oil
1 tsp curry powder
1/2 cup pomegranate arils (1 small pomegranate; you may have extra)
1/2 cup pistachio kernels
Salt and pepper, to taste
Preheat the oven to 400ºF for at least 15 minutes. Meanwhile, wash and dry the produce. Remove pomegranate arils by quartering the pomegranate and loosening arils from the skin underwater in a large bowl; drain. On a large baking sheet, arrange acorn squash rings in a single layer. Drizzle with olive oil, curry powder, and salt and pepper to taste. Toss to combine. Add to oven and bake for 20 minutes, or to desired doneness (fork should easily pierce the skin). Allow to cool for at least 10 minutes, season to taste. Transfer to serving platter and generously garnish with pistachios and pomegranate arils. Serve immediately.
MIND diet foods: Vegetables, olive oil, nuts, berries
This is a summer-to-fall transitional dish that firmly plants its flag in the I-want-it-to-be-fall camp. Earthy whole-grain sorghum and delicata squash make it decidedly so. Still, in the heady early days of October, many areas of the country will still be going through intermittent warm spells, which means fresh flavors like cucumber, baby spinach, chives, and mint are all still welcome. The warm (and anti-inflammatory) spices of curry, chili, and ginger are enveloped by a blend of coconut and almond milks. (Using a little bit of full-fat coconut milk and a lot more almond milk means great flavor with a ton of calorie savings).Ready for fall, but still feels like summer? This coconut sorghum and squash dish with cucumbers and mint has got you covered! #minddiet #brainfood @simplysorghum Click To Tweet
Tip: Sorghum isn’t always easy to find! Your best bet is to stop by your local Whole Foods, or to order directly from Bob’s Red Mill.
MIND foods: Leafy greens, vegetables, whole grains, nuts, olive oil
Prep: 15-30 min | Cook: 1 hr 10 min | Total: 1 hr 15 min
1 cup dry sorghum, rinsed
3/4 cup coconut milk
2 1/4 cups almond milk (I used this unsweetened almond milk with a touch of coconut milk)
Salt and pepper to taste
1 T olive oil
1 medium sweet onion, chopped
6 cloves garlic, roughly chopped
1 T curry powder
1 tsp ground ginger
1/2 tsp chili powder
3/4 cup coconut milk
2 cups almond milk
3 T rice wine vinegar
Salt and pepper to taste
1 medium delicata squash
1 T olive oil, and a little more to oil the sheet pan
Pinch of curry powder
Salt and pepper to taste
Base and Garnishes
4 cups baby spinach, lightly packed (I used a pre-washed product)
1 8-inch cucumber, cut into rounds or thinly sliced with mandolin
2 T marcona almonds
2-3 chives, finely chopped
10-15 mint leaves, torn or cut into strips just before eating
Optional: Red chili flakes
Prep. Wash and dry all fresh produce. Preheat the oven to 375F. Measure out all ingredients.
Make the sorghum. Combine all Coconut Sorghum ingredients with a large pinch of salt in a large pot and bring to a boil over medium-high heat, then lower heat to a simmer and cover for 50-60 minutes, or until cooked to desired doneness.
Meanwhile, make the curry. Heat oil in a large saucepan – non-stick if you have one – until hot. Add onions and stir occasionally until soft, about 3 minutes. Add garlic and spices and stir constantly for 30 seconds or until fragrant. Add liquids (coconut milk, almond milk, mirin), and bring to a boil, stirring occasionally. Lower to a simmer for 30 minutes or to desired thickness. Season to taste.
While sorghum and curry simmer, make the squash. Lightly oil a medium sheet pan. Cut the squash lengthwise and scoop out the seeds. Cut into 1-inch half-rings. In a large bowl, toss squash with olive oil, salt, pepper, and curry powder to coat. Arrange on sheet pan in a single layer. Roast for 5-6 minutes on one side, flip over and return to oven to roast another 5-6 minutes, or until a fork easily pierces through the flesh. Remove from oven and let cool 10 minutes.
Plate. Make a bed of baby spinach. Spoon coconut-sorghum over greens. Place delicata squash on top. Drizzle with curry (any extra can be served on the side). Garnish with cucumbers, almonds, chives, and mint. If using red chili flakes, sprinkle a pinch over dish or serve on the side for individuals to use to taste. Enjoy.
Tip: One 13.5-ounce can of coconut milk will be enough for this recipe; simply divide between sorghum and curry recipes.
Tip: Once served, guide guests to stir their ingredients around as the warm ingredients will wilt the spinach and infuse it with curry flavors.
This simple salad is aromatic thanks to the fennel, bright thanks to the orange segments, peppery thanks to the arugula, earthy and sweet thanks to the figs, and pleasantly tart and complex thanks to the raspberry-balsamic vinaigrette. There’s no sugar added – or needed – due to all the big vibrant flavors. You’ll enjoy the medley of tastes and textures while meeting your veggie quota for the day (read: fiber, antioxidants, vitamin C, folate, vitamin E, and more).
MIND foods: Leafy greens, vegetables, berries, olive oil
Prep: 10-15 min | Cook: 5 min | Total: 15-20 min
4 cups baby arugula, lightly packed (I used a pre-washed product)
1 medium bulb fennel, stalks trimmed and discarded, reserving fronds
1 medium orange, supreme segments (I used a Tangelo orange)
6 California mission figs, quartered lengthwise (substitute: your favorite fresh fig)
Raspberry Vinaigrette Ingredients
1 cup frozen raspberries
1/4 cup balsamic vinegar
1/4 cup red wine vinegar
1/2 cup olive oil
1/4 cup chopped onions
1 tsp Dijon mustard
Salt and pepper to taste
Reserved orange juice, to taste
Wash and dry all fresh produce. Combine all dressing ingredients, except orange juice, in a food processor or blender until smooth; season to taste. Let sit for at least 10 minutes. (You will have extra dressing to enjoy for the rest of the week!) Meanwhile, quarter your fennel bulb. Cut out the tough root and heart with a diagonal slice and discard. Thinly slice the remaining white bulb on the diagonal to make thin strips. To supreme your orange, cut off the top and bottom, then with one flat side down securely on the cutting board, slice away the remaining peel. Cut flesh-only segments out of the orange. Squeeze the juice out of the remaining orange core and reserve. Optional: taste dressing and add orange juice, slowly, to taste.
To plate, toss or gently layer arugula, fennel, fennel fronds, citrus, and figs. Drizzle with dressing. Season to taste. Serve immediately.
Tip: Using a funnel, pour the finished dressing into a squeeze bottle to make it easier to handle.
Tip: Reserve some of the fig pieces, orange segments, and fennel fronds, and place as deliberate garnishes to add appeal to your dish.
Trail mix is all about on-the-go snacking, so while I generally favor fresh fruit, when it comes to trail mix, it’s just not in the cards. But my problem is that I find most dried fruit too sweet since all the sugar in fresh form is concentrated down (don’t even get me started on the dried fruit that even adds sugar!). Anyway, I am happy that I’ve found some great dried fruit options that aren’t too sweet.
I recently tried BarNana organic chewy banana bites at a nutrition conference, and it was love at first bite. (This was sort of surprising since the little brown lumps don’t look all that appealing, but give them a try, you might like them, too!). They’re simply dehydrated bananas coated in banana powder so they don’t stick to your fingers (brilliant!). What I like about them is that unlike a lot of dried fruit, they’re not too sweet (my palate doesn’t prefer too much sweetness so this is perfect for me). Same goes for freeze-dried strawberries, actually. They’re pleasantly tart more than anything else. To this mix, almonds and popcorn add volume, crunch, protein, fiber, and healthy fats.
Trail Mix with Freeze-Dried Strawberries, Almonds, Popcorn and Chewy Banana Bites
Prep: 5 min | Total: 5 min
- 2 cups Boom Chika Pop popcorn (or air-pop your own)
- 1 1/2 cups Kroger Simple Truth Freeze-Dried Strawberries (or your preferred brand)
- 32 almonds (about 1/3 cup)
- 8 BarNana organic original chewy banana bites
Divide evenly into 4 resealable snack containers. If you can find a snack container with two compartments, divide popcorn and almonds into one side, and the dried fruit on the other. This will help prevent soggy popcorn.
Nutritional notes: 130 calories per serving, zero added sugars, potassium- and vitamin A-rich, and a good source of fiber.
MIND diet foods: Whole grains, nuts, berries
Anyone else notice all the new-fangled trail mixes available on the shelf these days? Premium ingredients come with a premium price. But you can enjoy all the on-trend healthy flavors of the moment, hand-pick your own filling ingredients, and manage your calories and portions, all by doing a little bit of prep work at home. It’s painless, I promise. The hardest part is waiting to get munching.
Trail Mix with Beet Chips, Pistachios, Goji Berries and Popcorn
Prep: 2 min | Total: 2 min
- 2 cups Boom Chika Pop popcorn (or air-pop your own)
- 12 Rhythm beet chips (or bake your own)
- 60 pistachios (about 1/3 cup of kernels)
- 3 tablespoons Navitas organic goji berries
Divide evenly into 4 resealable snack containers.
Nutritional notes: 125 calories per serving, zero added sugars, vitamin A-rich, and a good source of potassium and fiber.
MIND diet foods: Whole grains, vegetables, nuts, berries
The height of summer means stone fruit, and that includes cherries. Deep red cherries add a sweet, mildly tart and bright note to the nutty and earthy base notes of the farro in this whole grain salad. Pickled cucumbers and shallots add another dimension of contrasting flavor, texture, and temperature. The magic is in the medley and how all these flavors play together and in reaction to each other.
MIND foods: whole grains, vegetables, nuts, berries
Prep: 10-15 min | Cook: 15-20 min | Total: 25-35 min
1.5 cups farro (here’s a 10-minute farro that’s good for busy weeknights)
1 medium-large cucumber, skin peeled in stripes, halved lengthwise, seeds removed, halved lengthwise again, and chopped (will be 1.5-2 cups when chopped)
2 medium shallots, peeled, halved lengthwise, thinly sliced (will be about a 1/2 cup loosely packed)
2 large handfuls of fresh red cherries, pitted and roughly chopped (about 30 cherries; will be about 1 cup roughly chopped)
2 T coconut vinegar
1 T fresh thyme leaves
1/2 cup roasted and lightly salted pistachios, roughly chopped (reserve a small handful for garnish)
Salt and pepper to taste
Prepare farro according to package instructions. While farro is cooking, wash, dry and prep all produce. In a medium bowl, combine cucumbers, shallots and vinegar, drizzle with olive oil and season with salt and pepper to taste. Let marinate for at least 10 minutes, stirring occasionally. When farro is done cooking, thoroughly drain and then transfer to a large bowl. Drizzle with olive oil and season to taste. Fold in cherries, cucumber-shallot mixture and pistachios just before serving. Top with reserved pistachios. Enjoy.
Tip: Get the kids involved! Have kids wash their hands and help remove thyme leaves and cherry pits.
First of all, I made this recipe with my septuagenarian parents in mind, as a naturally sweet and totally healthy dessert for the Thanksgiving table. However, my master taste-tester (aka my husband) also approves – he especially enjoyed eating a spoonful with a little bit of pudding, pistachio, and orange zest all together.
It Is So Easy
The prep is a snap, and most of this dish can be made well ahead of time. In fact, it’s advisable, since it is ideal to have the pudding chill in the refrigerator for at least an hour. This makes it pleasantly cool to the palate, and it also diminishes any latent banana aromas (which may seem strong right after blending ingredients).This ABC pudding is kicked up a notch with chili powder + pistachios + orange zest #brainfood #healthy #noaddedsugars Click To Tweet
The aromatic oils that arise from citrus zest are fragile, so it’s best to zest your orange just before serving. Bonus points if you zest directly into your dessert bowls at the table – since this helps get the most out of that magical spray that results from zesting, and is fun for your guests, too. If that’s not practical, it’s still nice to zest nearby your final product before serving.
Why it’s MDM-Approved
This recipe is MIND Diet Meals approved because it is bursting with healthy fats, antioxidants, and more fiber than you might expect (32% of the Daily Value in one serving of this smooth, creamy dessert!). There’s no need for any added sugars in this recipe because it gets its sweetness naturally from ripe bananas. There is no saturated-fat laden cream in this recipe either. It gets its creaminess from ripe avocados. While this dessert tastes great and looks beautiful, most of all it’s heart-healthy and brain-healthy, too. Healthy and delicious? That’s an MDM win.
- 3 ripe medium bananas, peeled
- 2 ripe medium California avocados, peeled and deseeded
- ½ cup unsweetened cocoa powder
- 1 tsp vanilla extract
- ¼ tsp chili powder
- ½ cup pistachios
- Zest from 1 medium orange
- Prepare pudding: Blend all ingredients together until smooth, except pistachios and orange zest. Cover and refrigerate for 1 to 2 hours, or until completely chilled.
- Prepare pistachios: Preheat oven to 350 F. Toast pistachios on baking sheet for 3 minutes. Toss, and bake for additional 3 minutes. Let cool and coarsely chop. Store in airtight container until ready to serve.
- Serve: Divide pudding into 8 dessert bowls, top with pistachios. Zest an entire medium orange (or two, if you love orange zest), and divide zest among bowls. Enjoy.
Beets are nutrient-packed, providing a good source of fiber, potassium, iron, and folate. To reap the benefits, try my simple recipe here, and then go check out these five additional ways to enjoy beets, plus tips for buying, storing and preparing them.
MIND Foods: Vegetables, olive oil
Yield: 6 servings
Time: 10 minutes to prep; 30 minutes to cook
3 large beets, washed, scrubbed and peeled, cut into 1/32” slices
2 tablespoons olive oil
1 large lemon, zested
Kosher salt, optional
1 chive, thinly sliced, optional3-ingredient Beet Chips = simple snack, super nutritious root veggie! #Recipe Click To Tweet
Preheat oven to 350F. To slice the beets, you may use a food processor, mandolin, or sharp chef’s knife. Place sliced beets in a large bowl and toss with olive oil. Spread sliced beets on a baking sheet in a single layer. Bake for 10 minutes, rotate, and bake for another 10 minutes, or until crisp enough that edges have begun to curl and a little color has developed. Remove from oven, sprinkle sparingly with salt and garnish with lemon zest and/or chives. Allow chips to cool slightly before serving.
- Using medium to large beets is recommended because the chips will shrink during baking
- Trying thicker slices, e.g. 1/16” is also fine, though may require longer cooking time
- Keep regular watch on chips after the first 10 minutes to avoid burning
- Zesting a lemon and letting the zest rest encourages curling, which may be desirable for presentation