Korean Bibimbap

Disclosure: This post was created in partnership with Egg Nutrition Center. I was compensated for my time. As always, all opinions are my own.

Bibimbap!

Trendy, hot, and hearty, bibimbap can be a medley of surprisingly good-for-you comfort foods that come together in one nutritionally-balanced bowl of a meal. It brings me special joy to share a delicious recipe that is part of my culture and can help boost brain health. If you’re familiar with Korean food, you’ll recognize the palate personality (flavor profile) of gochujang (Korean chili paste), gochugaru (Korean chili pepper, coarse grounds), garlic, sesame oil, and radishes.

What you may not know is that bibimbap is a kitchen sink kind of meal. It’s the meal my grandmother made every once in awhile, to clear away lots of leftovers. That’s because it literally means “mixed rice,” with the subtext, “rice mixed with _____,” aka, whatever you have on hand. It’s the answer to those quietly pleading leftovers in the back of your refrigerator, trying to catch your attention – pick me, pick me. With bibimbap, it’s all possible. Look mom, no more food waste! Served with a freshly cooked egg, it feels like something new.

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If I were more of a meal planner, bibimbap would be my Friday meal. The one where all the leftover bits of veg and shroom from earlier in the week would find new life under a gloriously gooey egg. Because you definitely have to #putaneggonit. Thinking about this Friday meal might even motivate me to cook more vegetables Monday to Thursday just so I’d have choice odds and ends for my Friday bowl.

Formula for Success

If you already have an amazing assortment of leftovers in your fridge, you are ahead of the game, and 80-percent of the way to a bowl of bibimbap. If one of your leftovers is rice, then make that 90-percent. This is because bibimbap is secretly like any other grain bowl at its core (don’t tell). Here’s the formula for success:  

Bowl + rice + vegetables + freshly cooked sunny side up egg + jang (sauce)

Option 1: Add some fish or poultry from a prior meal

Option 2: Top with dried seaweed and/or sesame seeds

However, if you’re a first-timer and want to do this from go, I’ve got you. And so I have for you today a freshly made bibimbap recipe from start to finish. Mine uses the vegetables that show up in Korean food a lot, like mushrooms. Koreans love mushrooms. I once went to a town in South Korea with statues of mushrooms where I stopped to have a soup with more than 20 varieties of mushrooms. And that was just the starter. I also include zucchini, mung bean sprouts, and spinach. These veggies are based by whole grain brown rice, and topped with a sunny-side up egg.

Brain-Boosting Cred

MIND foods: Whole grains, leafy green vegetables, other vegetables, olive oil

Other brain-boosting bona fides: This meal includes ingredients like eggs and spices that have their own brain-health cred, though they are not (yet) specifically part of the MIND diet. Research suggests eating eggs promotes brain health in adults and children. Eggs are one of the few food sources that provide both lutein and choline, which are two nutrients important for brain development. Learn more in this educational video I worked on with the Egg Nutrition Center. Further, phytonutrients in spices like chili flakes show neuroprotectant potential in emerging research.

Pro tip: If you have more vegetables on hand than called for, feel free to cook it up and serve it on the side of this otherwise one-bowl meal. Having more veggies around is a good thing.

Recipe!

Korean Bibimbap
Author: 
Serves: 4
 
Ingredients
  • 4 cups cooked brown rice (can sub any whole grain rice)
  • 1 large bunch of spinach, 10 oz
  • 1.5 tsp sesame oil, divided
  • 1 tsp olive oil, more as needed
  • 1 garlic clove, minced
  • 1 medium zucchini
  • 8 oz mung bean sprouts
  • 8 oz shiitake mushrooms
  • 1 large carrot
  • 2 cups mu saengchae (see separate recipe)
  • 4 eggs
  • Salt and pepper to taste
  • Optional garnishes: green onion, sesame seeds, dried seaweed strips
Jang (sauce)
  • ⅓ cup gochujang
  • 3 tbsp apple cider vinegar
  • 1 tbsp sesame seed oil
  • 1 tsp sesame seeds
Mu Saengchae (quick-pickled radish)
  • 5 oz. Jeju radish (can sub daikon radish)
  • 2 tsp brown rice vinegar (can sub any light vinegar)
  • 1 tsp gochugaru (Korean red chile flakes; can sub crushed red pepper flakes)
  • 1 garlic clove, minced
Instructions
Start the ingredients that take the longest
  1. Make rice according to package directions, on the stove top, or in a rice cooker.
  2. Fill a medium pot about half way full with water and heat until boiling.
Finish your mis en place
  1. While the rice cooks and water boils, wash, dry, and prep all the produce. Note that mushrooms should be wiped clean with a damp paper towel or clean cloth towel, otherwise they absorb too much water.
  2. Peel the radish, and scrub or peel the carrots. For large produce like the radish, a Y-peeler is the ideal tool to use for the job.
  3. Julienne cut the zucchini, carrot, and radish. They don’t have to be textbook perfect julienne cuts. First cut your long veg into approximately 3” pieces. Then slice lengthwise into planks. Then slice each plank into thin matchsticks.
  4. Set zucchini in a paper-towel lined fine mesh strainer. Squeeze and drain excess liquid after 10 minutes.
  5. Cut mushrooms into ¼” slices
  6. Measure out all the other ingredients
Make the Jang & Mu Saengchae
  1. In a small bowl, mix together the Jang ingredients and set aside for at least 10 minutes. Stir occasionally.
  2. In a medium bowl, combine all Mu Saengchae ingredients, tossing gently to combine. You can adjust how much of the chili flakes to use, depending on how spicy you’d like it to be. Disposable thin plastic kitchen gloves make this really simple and mess-free, but clean hands also work great.
Cook the vegetables
  1. Once water is boiling, prepare a large ice bath in a large bowl with ice and water. Blanch carrots in boiling water for 1-3 minutes or until just slightly wilted, then transfer to ice bath and agitate for 30 seconds or until cool. Set aside to dry. Squeeze and drain excess liquid before adding to a small bowl with ¼ teaspoon of sesame oil. Season with salt to taste.
  2. In the boiling water used for the carrots, blanch the bean sprouts for 3-5 minutes until wilted. Transfer to the ice bath and repeat remaining steps used for carrots.
  3. Heat a medium pan over medium-high heat with 1 tsp olive oil. Add spinach and 1 minced garlic clove. Season lightly with salt and pepper to taste. Sauté for 60-90 seconds or until wilted. Squeeze and drain excess liquid, cut into 2-3” pieces, toss with ¼ teaspoon of sesame oil, set aside.
  4. In the same pan used for the spinach (add a little olive oil if pan is dry), sauté the zucchini for 60-90 seconds or until just wilted. Squeeze and drain excess liquid, toss with ¼ teaspoon of sesame oil, set aside.
  5. In the same pan used for the spinach and zucchini, heat ½ teaspoon sesame oil until hot but not smoking. Add mushrooms, season with salt to taste. Sauté until well-wilted, about 3-5 minutes. Drain excess liquid and set aside.
Assemble your bowl of bibimbap and make eggs a la minute
  1. Divide rice among 4 bowls. Arrange spinach, carrots, mushrooms, zucchini, and sprouts so they are each visible and lay from the center of the bowl out, like spokes of a wheel.
  2. In a non-stick pan, heat a little olive oil until hot but not smoking, then cook sunny-side up eggs until the tops of the egg whites are set, about 2-3 minutes. Top each bowl with a freshly cooked egg. Add any optional garnishes, if using. Enjoy!

 

Korean Danhobak (kabocha squash) Porridge

Kabocha squash fall porridge with red dates, pine nuts, and mochi
Korean Hobakjuk

In Korean this dish is called “hobakjuk,” which can technically refer to zucchini or winter squash porridge. However, it most commonly refers to a porridge that celebrates the sweet winter squash called danhobak (it is also known as kabocha squash). The short-grain brown rice in this dish is a plant-based way to enhance its silky creamy texture.

MIND diet foods: Vegetables, Whole Grains, Nuts

Korean Pumpkin Porridge
Author: 
Recipe type: Porridge, Soup, Starter, Side
Cuisine: Korean
Prep time: 
Cook time: 
Total time: 
Serves: 12 cups
 
This mild-mannered and comforting porridge celebrates the subtle sweetness naturally found in kabocha squash.
Ingredients
For the Porridge
  • ½ cup sweet brown rice
  • 1 medium kabocha squash, about 4 lbs measured whole
  • 6 cups of water, ½ cup of water
  • Salt to taste
  • Recommended garnishes: jujube (red dates), sliced; pine nuts, roasted sesame seeds
  • Optional: honey
For the Mochi
  • ½ cup sweet rice flour
  • 5 tablespoons of water
Instructions
  1. Rinse and drain brown rice in cool water 3 to 5 times. Soak rice in clean water for at least 1 hour (can be done a day ahead).
  2. Preheat oven to 400F, about 15 minutes.
  3. Meanwhile, soften the squash. Wash squash well, then pierce several times with a fork or knife and place in a large microwave safe bowl with 3 inches of water. Cook for 4 minutes. Flip the squash over, and cook for another 4 minutes. Let squash rest until cool enough to handle, then cut into 2-4 pieces and toss with a neutral oil, then place cut side down on a lined baking sheet and roast for 20 minutes. Let rest until cool enough to handle, then remove skins. It's 6-8 cups.
  4. While squash is roasting, make the thickening liquid. Drain soaked rice and add to blender with ½ cup of water. Blend on high until liquified, and set aside until ready to use. Quickly rinse out the blender.
  5. Blend the squash in batches, gradually adding 6 cups of water, until smooth. Move blended squash to a large pot and heat on low.
  6. Slowly stir in brown rice-water mixture and let simmer for 10-15 minutes. Remove from heat and salt to taste.
  7. Meanwhile, make the rice cake dumplings. Start a medium pot of water to boil, and set up a large bowl of cold ice water.
  8. Heat 5 tablespoons of water, e.g. in microwave or tea kettle.
  9. Place rice flour in a medium bowl and stir in hot water gradually until cool enough to handle, then knead dough for a few minutes.
  10. Pinch off a ½ teaspoon at a time and roll dough between palms to form small balls (makes about 30 of them)
  11. Drop into boiling water for 1-2 minutes, until they float
  12. Remove rice cake dumplings with a slotted spoon and place in cold water bath until ready to use
Plate it
  1. Pour soup into bowls, add a few rice cake dumplings to each, and garnish as desired. Drizzle with honey if using. Enjoy.

 

Citrus-Kissed Sweet Potato Hash Salad

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


Citrus-Kissed Sweet Potato Hash Salad
Author: 
Recipe type: Breakfast, Salad
Cuisine: Californian
Prep time: 
Cook time: 
Total time: 
Serves: 4 servings
 
Ingredients
  • 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
Instructions
  1. Preheat oven to 450.
  2. While the oven is preheating, wash and dry all produce, and prep the hash.
  3. Remove any eyes from the sweet potato leaving as much skin intact as possible.
  4. 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.
  5. On a large baking sheet, arrange in a single layer and roast for 25 minutes, turning about halfway through.
  6. 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.
  7. 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.
  8. In a large bowl, combine baby spinach, parsley, and dressing to coat.
  9. Fold in the apples.
  10. Heat 1-2 tsp olive oil in a pan on low heat.
  11. Divide dressed salad in 4 bowls.
  12. 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.
  13. Divide hash on top of the 4 salads, and top each with an egg.
  14. Garnish with any extra parsley or orange zest, if desired
Notes
If 40-45 minutes sounds like a long time to wait for breakfast, I hear you. I think this dish works best as a way to use left-over roasted sweet potatoes. You can even make the dressing a day ahead. That makes this dish more of a 5-to-10 minute assembly meal. Makes 4 servings of 1-2 cups each.

 

Sunshine Vegan Breakfast Salad

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

 

 

Sunshine Vegan Breakfast Salad
Author: 
Recipe type: Breakfast, Salad
Cuisine: Californian
Prep time: 
Cook time: 
Total time: 
Serves: 4 servings
 
Ingredients
  • 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
Instructions
  1. Wash and dry all produce.
  2. 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.
  3. 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.
  4. Cut the limes in half and juice to make 3 tbsp juice. Save the leftover lime halves.
  5. 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.
  6. 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.
  7. In a large bowl, combine lettuce, mango, blueberries, and almonds with dressing. Plastic gloves help.
  8. Slice the remaining half of avocado widthwise.
  9. Divide salad and among 4 bowls, about 1-2 cups into each bowl. Top with avocado slices. Garnish with extra cilantro if desired.

 

Banana Nice Cream Dairy-Free Frozen Treat

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:

  1. You can start with frozen bananas from the freezer aisle.
  2. 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.
  3. 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.

Recipe

Prep: 1 min | Cook: 3 min | Total: 4 min

Serves: 2

Ingredients

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

 

Method

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.

Eggstravanza with Garam Masala Hummus & Pomegranate Baby Kale Salad

yummy runny eggsSometimes 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

eggstravaganza
Food Safety Tip

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.

Eggstravanza with Garam Masala Hummus & Pomegranate Baby Kale Salad
Author: 
Recipe type: Brunch
Cuisine: New American
Prep time: 
Cook time: 
Total time: 
Serves: 2
 
A perfectly soft-boiled egg sits on a bed of baby power greens, atop an English muffin spread with garam masala hummus. Pomegranate arils are everywhere, and that's a good thing. The egg is garnished with smoked Spanish paprika and chickpea aquafaba foam.
Ingredients
Garam-Masala Hummus
  • 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)
Salad
  • 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)
Other
  • 4 eggs
  • 2 whole grain English muffins
Instructions
Hummus
  1. Combine all ingredients except chickpea liquid and parsley in a food processor or blender, and blend until smooth.
  2. Taste before seasoning with any salt or pepper. Season to taste. Flavors may melt together and develop more after resting.
  3. Cover and let rest in refrigerator.
  4. 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.
Salad & Eggs & Toast
  1. While the hummus is resting, wash and dry all produce.
  2. Preheat the oven to 300F.
  3. 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.
  4. Bring medium pot of salted water to roaring boil over high heat.
  5. 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.
  6. 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.
  7. 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.
  8. Carefully peel eggs (if they break, it'll be messy) once they are cool enough to work with.
  9. Whisk reserved chickpea liquid (aquafaba) until it forms a foam, less than a minute.
  10. Dress the salad; dressing may need a refresher whisking if it has separated.
Plating
  1. Divide English muffins on two plates. Spread with hummus. Add a small handful of the salad on top of the hummus. Top with eggs.
  2. Dollop the chickpea foam on top. Garnish with paprika and parsley.
  3. Add more salad to the plate as a side dish.
  4. Dig in, it's going to taste great.

 

Chicken Basil Frittata with Zucchini, Bell Peppers, and Sweet Corn

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.

Chicken Basil Frittata with Zucchini, Bell Peppers, and Sweet Corn
Author: 
Recipe type: Breakfast
Prep time: 
Cook time: 
Total time: 
Serves: 6 servings
 
Ingredients
  • 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)
Instructions
  1. Preheat the oven to 350 F.
  2. In a medium bowl, lightly whisk eggs until uniform, then add pepper and salt to taste. Set aside.
  3. 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.
  4. 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.
  5. 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

 

Chicken-basil vegetable frittata with zucchini, bell peppers, and sweet summer corn

 ingredients, prepped and portionedchicken, bell pepper, zucchini, red onion, fresh basil, eggs, summer corn

 

Nutrition: 180 calories, 9 g total fat, 2 g saturated fat, 15 g protein, 8 g carbohydrates, 1 g fiber

Creamy Berry Smoothie

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

 

Ingredients

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

blueberries, almond milk, almond butter, strawberries, soft tofu
ingredient

 

Instructions

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