Healthy Eating
What we eat may influence our risk for developing many conditions including Alzheimer’s or dementia. Incorporating a healthy diet into our lives is beneficial at any age.
Eat a balanced diet with lots of colorful fruits and vegetables high in antioxidants.
Eat more of the foods found to be especially good for your brain. These include green leafy vegetables, blueberries, broccoli and cauliflower.
Eat healthy fats found in nuts and certain fish, such as salmon or tuna. Fish high in omega-3 fatty acids may also be especially beneficial.
Limit the amount of high fat, sugary or salty food you eat.
Recipes
Following the MIND Diet is not only good for your brain, It can also be delicious! Here are some recipes to help you get started.
Easy Overnight Oatmeal
Ingredients
• 4 cups of liquid (water, milk, almond milk… whatever you like)
• ½ teaspoon salt
• 1 cup steel cut oats
• Honey to taste
• ¼ cup of blueberries
• Cooking Spray
Instructions
• Spray inside of a slow cooker with non-stick cooking spray.
• Combine liquid, oats and salt in the slow cooker.
• Cover and turn heat setting to LOW.
• Cook until oats are tender and creamy, 7-8 hours.
• Add a generous dollop of honey and stir well.
• Cool slightly, add the berries and serve immediately.
Serves 2.
Have a hard cooked egg with your oatmeal for some extra protein.
Brain Healthy Tuna Salad Stuffed Tomato
Ingredients
• ¼ cup plain Greek yogurt
• 1 Tablespoon extra-virgin olive oil
• 1 teaspoon Dijon mustard
• 1 generous pinch of salt and freshly ground black pepper
• 6 ounce package (or well drained can) of tuna
• ¼ cup finely chopped celery
• ¼ cup finely chopped red onion
• ¼ cup chopped dill pickles
• 2 Medium ripe tomatoes.
Instructions
• Whisk together the yogurt, olive oil, mustard, salt and pepper in a small bowl.
• Combine the tuna, celery, onion and pickles in a medium bowl. Stir in the yogurt mixture until well mixed. Cover and refrigerate until ready to serve.
• Slice off the tops of each tomato and scoop out the seeds and pulp. Fill with the tuna salad and serve.
Serves 2.
Roasted Chickpeas
Ingredients
• 15 ounce can of chick peas, rinsed and drained.
• 1 tablespoon olive oil
• ½ teaspoon kosher salt
• ¼ teaspoon black pepper
• Other seasonings to taste, such as paprika, garlic powder, etc. Whatever you like.
Instructions
• Preheat oven to 400 degrees
• Rinse and drain the chickpeas in a colander. Dry them in a towel.
• Combine the chickpeas, oil and seasonings in a medium bowl. Toss to evenly coat.
• Spread the chickpeas in a single layer on a foil-lined sheet pan.
• Bake for about 40 minutes, until the chickpeas are crunchy. Give the pan a good shake halfway through baking.
• Transfer the chickpeas to a serving bowl.
Serves 2.
Garlic Sautéed Spinach
Ingredients
• 1 pound spinach (or 2 10 ounce packages fresh spinach)
• 2 tablespoons extra-virgin olive oil
• 2 tablespoons chopped garlic (5-6 cloves)
• 1 teaspoon kosher salt
• ½ teaspoon black pepper
• Lemon juice or red wine vinegar
Instructions
• Wash the spinach very well in cold water.
• Spin the spinach in a salad spinner until there’s just a little water clinging to the leaves.
• Heat the oil in a Dutch oven or large pot over medium heat.
• Sauté the garlic for about a minute. Don’t let it brown or burn.
• Add the spinach to the pot and toss it with the garlic and oil
• Add the salt and pepper
• Toss until the spinach is wilted
• With tongs or a slotted spoon, transfer the spinach to a serving bowl.
• Serve with a squeeze of lemon or a splash of vinegar.
Serves 2.
Roasted Chicken Thighs with Mediterranean Vegetables
Ingredients
• 4 boneless, skinless chicken thighs (about a pound)
• Kosher salt, black pepper and garlic powder to taste
• 2 tablespoons olive oil
• 1 tablespoon white wine vinegar
• 4 ounces cherry or grape tomatoes
• 4 ounces asparagus (Thicker stalks are better)
• 1 red bell pepper
• ½ medium red onion
• 1 tablespoon capers
Instructions
• Preheat oven to 400 degrees.
• Trim excess fat from the chicken thighs. Generously season both sides of each thigh with salt, pepper and garlic powder and set aside while preparing the vegetables
• Wash and drain tomatoes.
• Wash and drain asparagus and chop into 1inch pieces
• Wash and dry red pepper. Remove seeds and membrane and chop into 1 inch pieces
• Peel and coarsely chop onion.
• Heat olive oil over medium heat in an oven safe skillet
• Brown chicken thighs on both sides (3-4 minutes per side). Remove the chicken from the pan.
• Add a tablespoon of vinegar to deglaze the pan. Scrape up brown bits with a wooden spoon.
• Add onion, bell pepper and asparagus to the pan. Cook until the onion and pepper are soft and the asparagus is bright green.
• Add tomatoes and stir to coat with oil and juices.
• Place chicken on top of the vegetables.
• Roast until chicken reaches 165 degrees (about 20 minutes).
• Remove chicken and stir capers into vegetable mixture.
Plate the chicken thighs with vegetable medley on the side.
Serves 2.
Funding provided by the Older Americans Act(OAA) with support from the TN Department of Disability & Aging(TNDDA) in coordination with the East TN Area Agency on Aging & Disability(ETAAAD,) a division of ETHRA.
