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!

 

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.

 

Jeweled Holiday Acorn Squash

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.

Recipe

Curried Acorn Squash with Pistachios and Pomegranates

Prep: 15 min | Cook: 20 min | Rest: 10 min | Total: 45 min

Serves: 6

Ingredients

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

Method

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

Coconut Sorghum with Warm Curry and Delicata Squash

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.

 

Recipe

MIND foods: Leafy greens, vegetables, whole grains, nuts, olive oil

Prep: 15-30 min | Cook: 1 hr 10 min | Total: 1 hr 15 min

Serves: 4

 

Coconut Sorghum

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

 

Curry

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

Squash

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

 

Method

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.

Fig & Fennel Citrus Salad

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).

 

 

Recipe

MIND foods: Leafy greens, vegetables, berries, olive oil

Prep: 10-15 min | Cook: 5 min | Total: 15-20 min

Serves: 4

Salad Ingredients

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

 

Method

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.

Summery Farro Salad

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.

 

Recipe

MIND foods: whole grains, vegetables, nuts, berries

Prep: 10-15 min | Cook: 15-20 min | Total: 25-35 min

Serves: 4-6

Ingredients

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)

Olive oil

Salt and pepper to taste

 

Method

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.

Super Simple Baked Beet Chips with Lemon Zest

beet chips in a single layerWho doesn’t love beets? They can’t be beat. Here is a super simple way to enjoy them as a crispy, savory snack founded on good quality basic ingredients like beets, olive oil, and lemon zest.

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

Difficulty: Easy

Ingredients

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, optional

3-ingredient Beet Chips = simple snack, super nutritious root veggie! #Recipe Click To Tweet

beet chips with lemon zest

Directions

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.

 

Notes

  • 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 

 

Nutrition: 65 calories, 5 g total fat, 1 g saturated fat, 1 g protein, 6 g carbohydrates, 1 g fiber

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.

 

“Candy Corn” Recipe – Going Back to Its Roots

I was recently confronted with a cornucopia of candy corn, and lived to tell the tale. In one of my most amusing assignments to date, I got to learn all about candy corn, including how people *really* feel about it. It doesn’t take long to scratch the surface – people are happy to share their oddly passionate views about the little waxy sugar bombs that many will say are neither proper candy – and certainly not – proper corn.

Neither good 'candy' nor good 'corn' - What's in candy corn, anyway? Click To Tweet

If you want to check out my tale of candy corn before the big day (Halloween, that is), mosey on over here to read up on what’s in candy corn, anyway.

If you want to check out my take on putting the “corn” back into this whimsical Halloween sweet, stay with me. I’m not a big sweets person*, so my version is actually a savory dish, and full of veggies. Decidedly not candy. But it has all the fun poppy colors of candy corn. And I think it tastes way better. I suppose the five-dollar plastic skeletons party is an option either way.

Actual corn in faux 'candy corn' made with REAL #veggies! #recipe #minddietmeals Click To Tweet

MIND diet foods: vegetables, olive oil, poultry

Ingredients:

a spooky candy corn scene

2 white potatoes, thin skin, large diced
1 small head of garlic
1/2 cup of milk, warmed
1 T olive oil
3 medium carrots, peeled, then chopped or spiralized
1 lb extra lean ground turkey (I used Jennie-O), you will have extra
1-2 ears yellow corn, kernels cut off

Optional: Halloween decor, either sanitized (or commit to not eating anything that touches it)

Optional: You could sub crumbled sauteed tofu for the turkey to make this vegetarian

 

Directions:

Each component can be made a day ahead of time, and kids (or adults) can help assemble their own.

Mashed Potatoes

  1. In a medium pot, bring water to a boil with a large pinch of salt
  2. Add potatoes and boil 15 minutes until tender, but not over-cooked
  3. Drain
  4. Add potatoes back to pot, add oil and slowly incorporate milk while mashing to desired consistency (you may not need all the milk)
  5. Mix in roasted garlic

Roasted Garlic

  1. Preheat oven to 350
  2. Chop off top 1/4, place in generous amount of tin foil, drizzle with olive oil, salt and white pepper, ensuring it gets coated, and close off top of tin foil into ball
  3. Bake for 30 minutes or so, which should make it soft but not brown (this is simply to protect the ‘candy corn’ color scheme), knife should slide in to flesh easily
  4. Let it cool; and when its cool enough to handle, squeeze from bottom so cloves pop out
  5. Mash before adding to mashed potatoes

Turkey

  1. Heat 1 teaspoon of olive oil in a saute pan over medium heat until hot
  2. Add turkey and season to taste
  3. Cook until done, breaking up pieces with spatula, about 7 minutes or until browned through

Carrots

  1. Bring a medium pot of water to a boil and then turn the heat off
  2. Prepare an ice bath
  3. Blanche carrots in water briefly until just wilted, then dunk in ice bath before removing and setting aside to dry
  4. Optional: rough chop into 2-3″ pieces to make them easier to eat

Assembly

  1. Assembly can be done in any cup or bowl, but it’s festive if you can use clear martini glasses
  2. Add potatoes as a bottom layer as the candy corn “tip.” Optional (and recommended): Put the potatoes in a plastic sandwich bag and cut a corner to make an impromptu pastry bag and then pipe it in, filling the cup 1/4 of way
  3. At this point, use a small glass or a shot glass, wrapped in parchment paper, and gently place on top of potatoes
  4. Position carrots around glass for 2 quarters of the way; pack carrots in
  5. Add corn on top for the last 1/4
  6. Carefully remove shot glass, leaving parchment paper, and fill center with turkey mix
  7. Carefully slip parchment paper out
  8. Cover turkey with a little more corn if desired (optional)
  9. Dig in!

Tip: It’s more than fine to turn your creation upside-down onto a plate for eating if that’s easier!

*I do have a soft spot for dainty French macarons. I’m partial to pistachio, earl grey, and rose macarons.