Next Level MINDful Grain Bowls
A really good grain bowl set up can be the key to a good week. It’s a great way to use up what you’ve got in the fridge, and to work a bunch of different plants into your diet. Let’s talk grains, balanced protein, gut health, and the MIND diet with our friends from the Swedish Center for Healthy Aging!
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!
MINDful Grain Bowls
Servings: 4
Prep Time: 20 minutes
Cook Time: 35 minutes
Ingredients:
- For the Tahini Chicken Salad:
- 2 boneless, skinless chicken breasts
- 4 cups water
- 2 cloves garlic, smashed
- 1-inch piece of ginger, lightly bashed
- 1 tsp salt
- 2 tbsp tahini
- 1 tbsp soy sauce or tamari
- 1 tbsp rice vinegar
- 1 tbsp sesame oil
- 1 tbsp maple syrup
- 1 clove garlic, minced
- Salt and black pepper, to taste
- For the Sesame-Marinated Kale:
- 1 bunch Tuscan kale, stems removed, leaves chopped
- 2 tbsp olive oil
- 1 tbsp lemon juice
- 1/2 tsp salt
- 1 tsp sesame oil
- 1 tbsp rice vinegar
- 1 large carrot, grated
- 2 tbsp sunflower seeds
- For Assembly:
- 1/2 cup quinoa, rinsed
- 1/2 cup brown rice, rinsed
- Tahini Chicken Salad (from above)
- Sesame-Marinated Kale (from above)
- 1 cup kimchi
- 1 English cucumber, thinly sliced
- 2 tbsp green onions, thinly sliced
- Toasted sesame seeds
Instructions:
- Cook the Chicken:
In a saucepan, cover chicken breasts with water by 1 inch. Add smashed garlic, ginger, and salt. Bring to a gentle simmer, then reduce heat, cover, and poach for 15–20 minutes, until internal temperature reaches 165°F. Let rest 5 minutes, then shred. Reserve 2 cups of poaching liquid for grains. - Cook the Grains:
Rinse quinoa and brown rice. Combine in a saucepan with 2 cups reserved poaching liquid. Bring to a boil, then reduce heat, cover, and simmer for 25–30 minutes. Let sit covered for 5 minutes, then fluff with a fork. - Mix the Chicken Salad:
Whisk together tahini, soy sauce, vinegar, sesame oil, maple syrup, garlic, and ginger. Toss shredded chicken with the dressing. Season with salt and pepper to taste. - Mix the Kale Salad:
Massage kale with olive oil, lemon juice, and salt until tender. Add sesame oil and vinegar, toss to coat. Mix in grated carrot and sunflower seeds. - Assemble the Bowls:
Place 1/2–3/4 cup cooked grains into each bowl. Top with Tahini Chicken Salad, Sesame-Marinated Kale, kimchi, cucumber, green onions, and sesame seeds. Serve immediately.
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