The foods we eat help us stay energized and keep our bodies in working order, but some foods can also help support brain health. Maintaining a healthy diet packed with brain-nourishing foods may even help slow cognitive decline and lower risk for dementia and Alzheimer's disease.
The Mediterranean-Dash Diet Intervention for Neurodegenerative Delay, or MIND diet, is varied enough to please the palate, and in some studies, it has been shown to help support brain health. The MIND diet contains foods rich in vitamins that have beneficial antioxidant and anti-inflammatory effects on the brain.
While the brain is complex, making a meal that provides brain-supporting nutrients doesn’t need to be! Things you likely already have in your kitchen – like beans, nuts, whole grains and green, leafy vegetables – are packed with brain-boosting nutrients that can be incorporated into many dishes and added to the weekly menu.
If you’re planning a Meal Train delivery for someone with dementia or Alzheimer’s disease, try one of these easy recipes inspired by the MIND diet.
Chickpea and Spinach Sauté
This yummy dish can be served as a side or added over a starch such as quinoa or brown rice as a main dish. Chickpeas (aka garbanzo beans) are packed with magnesium, which plays an essential role in nerve transmission and neuromuscular conduction. Spinach is rich in an antioxidant called lutein, which may help prevent age-related mental decline.
Ingredients
- 1 tablespoon vegetable oil
- 1 yellow onion (peeled and chopped)
- 1 clove garlic (peeled and minced)
- 1 celery stalk (chopped)
- 1 carrot (chopped)
- 1 can (14.5 ounces) low sodium diced tomatoes (including liquid)
- 1 can (16 ounces) low-sodium chickpeas (drained and rinsed with cold water)
- 1/4 cup water
- 1 package (10 ounces) frozen spinach or kale
- 1 teaspoon fresh lemon juice or vinegar
- 1/4 teaspoon crushed red pepper flakes
Directions
- Heat a skillet with oil over medium high heat
- Once oil is hot, add onion, garlic, celery and carrot and cook until the mixture is soft and the onions are lightly browned
- Raise the heat to high and add the tomatoes, beans and water and cook for 5 minutes
- Reduce the heat to low and top the mixture with the spinach or kale (don’t worry about stirring), cover and let cook until heated throughout, about 10 minutes
- Stir well, then thoroughly mix in the lemon juice and red pepper flakes
- Plate and serve as-is or with cooked quinoa or brown rice
Recipe inspired by the U.S. Department of Agriculture
Red Beans and Rice
Rice and beans are a staple dish for many cultures, but did you know the ingredients can support brain health? Both brown rice and beans have been shown to improve cognitive performance. In addition, avocados are high in omega-3 fatty acids that are essential for cell growth and brain development.
Ingredients
- 1 cup uncooked brown rice
- 2 cups water or low-sodium chicken broth
- 2 teaspoons vegetable oil
- 2 cloves garlic (peeled and minced)
- 1 small yellow onion (chopped)
- 1 bell pepper (cored, seeded and chopped)
- 1 fresh tomato (coarsely chopped)
- 1/4 teaspoon salt
- 1/8 teaspoon ground cumin
- 2 cans 15.5 ounce low-sodium red kidney beans (drained and rinsed)
- 1 avocado (peeled, pitted and chopped)
- 2 tablespoons fresh cilantro (chopped, optional)
Directions
- Rinse the rice, add with water or broth to a medium pot and bring to a boil over high heat
- Turn the heat to low and cook covered until tender, about 30-45 minutes
- While rice is cooking, heat the oil in a large skillet over medium-high heat
- Once hot, add the garlic, onion and bell pepper
- Cook until the mixture is golden, about 10 minutes
- Add the tomato, bean, salt, cumin and 2 tablespoons of water and cook until the beans are very soft, about 20–30 minutes
- Add the rice to the skillet and quickly toss in bean mixture
- Divide skillet into 4 equal servings
- Top with avocado and sprinkle with cilantro
Recipe inspired by the U.S. Department of Agriculture
Chicken and Cranberry Salad
This restaurant-worthy salad is tangy and provides a great crunch. Walnuts, cranberries and green, leafy vegetables make this meal excellent for brain health. Walnuts contain omega-3 fatty acids shown to support memory, cranberries are high in flavonoids which may improve cognitive performance and greens are rich in brain-healthy nutrients like vitamin K, lutein, folate and beta-carotene.
Ingredients
- 12 ounces chicken, cooked and diced (1 1/2 cups)
- 1/2 cup vinaigrette dressing
- 1 cup dried cranberries
- 1/4 cup chopped walnuts
- 1 pear, sliced
- 1 head of chopped lettuce (or mixed greens)
Directions
- Combine chicken, cranberries, walnuts and pear with lettuce or greens in a large bowl
- Add dressing, toss and enjoy
Recipe inspired by the U.S. Department of Agriculture
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