MINDful Ferments and Flavors
We’re all about adding goodness into our meals, and a sauce is a great opportunity to add nutritious ingredients to our regular menu. Our friends from the Swedish Center for Healthy Aging are joining us to craft up three versatile sauces that can be used for salads, grain bowls, marinades, or dips, all week long.
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!
Simple Kimchi & 3 MINDful Sauces
Servings: Varies
Prep Time: 30 minutes
Cook Time: 0 minutes (plus fermentation)
Ingredients:
- For the Kimchi:
- 1 large napa cabbage (about 2–3 lbs)
- 1/4 cup kosher salt
- 4 cups water
- 4–5 green onions, sliced into 1-inch pieces
- 1 medium carrot, julienned
- For the Chili Paste:
- 1/4 cup Korean red pepper flakes (gochugaru)
- 1 tbsp grated ginger
- 5–6 cloves garlic, minced
- 2 tbsp fish sauce (or soy sauce for vegetarian)
- 1 tsp sugar (optional)
- 2 tbsp soy sauce
- 1 tbsp sesame oil
- 1/4 cup water
Instructions:
- Prepare the Cabbage:
Cut cabbage into quarters. Toss with salt and water in a large bowl. Let sit covered with a towel at room temperature for 1–2 hours, tossing occasionally until wilted. - Rinse and Drain:
Rinse cabbage 2–3 times with cold water. Drain thoroughly (use a salad spinner if available). - Make the Chili Paste:
In a bowl, mix gochugaru, ginger, garlic, fish sauce, soy sauce, sugar (if using), sesame oil, and water to form a thick paste. - Mix the Kimchi:
In a large bowl, combine cabbage with green onions and carrots. Add chili paste and mix thoroughly with gloved hands until vegetables are fully coated. - Pack and Ferment:
Pack mixture tightly into a jar, pressing down to remove air pockets. Leave 1 inch of space at the top. Cover loosely and ferment at room temperature for 1–2 days. - Store:
Once tangy to taste, seal the jar and refrigerate. Will continue to ferment and last for weeks.
3 MINDful Sauces
Red Chermoula
- 1 roasted red bell pepper, peeled and chopped
- 1/4 cup extra-virgin olive oil
- 1 tbsp red wine vinegar
- 1 tbsp lemon juice
- 2 cloves garlic, minced
- 1 tsp smoked paprika
- 1 tsp ground cumin
- 1/2 tsp ground coriander
- 1/4 tsp cayenne pepper (optional)
- Salt and pepper, to taste
- Fresh parsley, finely chopped (for garnish)
Instructions:
Blend all ingredients in a food processor until smooth.
Use as a sauce for roasted salmon or shrimp.
For salad, thin with olive oil and lemon juice and drizzle over spinach, chickpeas, and quinoa.
Herby Yogurt Sauce
- 1/2 cup plain Greek yogurt (or dairy-free)
- 1 tbsp olive oil
- 1 tbsp lemon juice
- 1/4 cup finely chopped fresh herbs (parsley, dill, cilantro)
- 1 clove garlic, minced
- Salt and pepper, to taste
- 1 tsp Dijon mustard (optional)
Instructions:
Mix all ingredients in a bowl until smooth.
Serve with turkey meatballs or fresh vegetables.
For salad, thin with oil and lemon juice and drizzle over greens with radishes and sunflower seeds.
Lemon Pesto
- 2 lemons, zest peeled in strips
- Juice of 1 lemon
- 1/4 cup walnuts
- 1/4 cup extra-virgin olive oil
- 1/4 cup nutritional yeast
- Salt and pepper, to taste
- Pinch red pepper flakes or cayenne (optional)
Instructions:
Add lemon zest, juice, walnuts, nutritional yeast, salt, pepper, and chili flakes to a food processor.
Pulse 10 seconds until crumbly.
With motor running, slowly add oil and blend briefly.
Serve with white fish, shrimp, or chicken.
For salad, thin with oil and lemon juice and drizzle over arugula, farro, and blanched asparagus.
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