This easy dip combines pantry staples I always have on hand—dried figs, good olives, capers, balsamic vinegar, and my best fruit-forward extra-virgin olive oil.
Magnesium-Rich Tortilla Soup
This magnesium-rich tortilla soup is the ultimate brain-nourishing, one-bowl meal! Perfect for a light yet satisfying lunch or dinner, this dish blends wholesome ingredients with comforting flavors to create healthy comfort food that everyone in the family will enjoy. Ready in just 15 minutes, it’s a quick and nutritious option for busy days and ideal for warming up during the chilly months ahead. Read more...
Build a Smoothie Bowl That Supports Brain Health
Sometimes, you might crave a refreshing and light meal that still prioritizes your brain health. A smoothie bowl is quick, easy to make, and super customizable. You can combine different textures like crunchy and creamy to create a delicious, sweet, and brain-healthy meal.
Read more...Creamy Lentil Curry
Eating brain-healthy can span across multiple cuisines, allowing you to enjoy your favorite dishes in a nutritious way. One such dish is creamy lentil curry, which is wonderfully spiced and perfect for lunch or dinner. Read more...
How to Build a Brain Healthy Wrap
Looking for a way to combine multiple brain-healthy ingredients into a meal that's simple to make, easy to travel with, and perfect for prepping ahead? A wrap is the perfect meal! Easily customizable for breakfast, lunch, or dinner, it's also simple to make brain-healthy by filling it with plenty of veggies and certain protein.
Learn how to craft your own wrap based on the MIND Diet recommendations.
Read more...Matcha Blueberry Power Balls
These Matcha Blueberry Power Balls can take under 15 minutes to prepare and are perfect for those on-the-go moments. At the heart of this delicious treat lies the green goodness of matcha, with powerful antioxidants like catechins, l-theanine, and polyphenols, that can provide many benefits like improved mood and brain protection. Read more...
Build Your Own Brain Healthy Bowl
The foods we keep in our pantry can stretch far and wide, providing our brain with the nutrients recommended by neuroprotective diets like the MIND diet. With a little planning and creativity, you can turn your pantry staples into brain-boosting meals for yourself and your family. Read more...
Your One-Day MIND Diet Meal Plan for Brain Health & Weight Loss
You may be familiar with the MIND diet and its impressive claim of slashing the risk of cognitive decline by 50%.1 It's no surprise that this combination yields remarkable benefits, including support for weight reduction, cardiovascular health improvement, enhanced eye health, and much more. Making the right dietary choices can help in maintaining your health at any stage of life, and the MIND diet has consistently proven to be a wonderful option. Read more...
Lentil Quinoa Salad with Smoked Salmon
This nutrient-packed grain salad offers a delicious and satisfying meal, perfect for busy days or on-the-go lunches. Featuring a delightful blend of quinoa and lentils, it provides a pleasing balance of textures and flavors. For a vegan-friendly option, simply omit the salmon and add your favorite nuts, like pine nuts, for an extra crunch. Read more...
4 Delectable Dark Chocolate Desserts
As Valentine’s Day approaches, you might be looking for a brain-healthy and delectable treat to share with loved ones. Here are 4 of the best dark chocolate desserts we love that may strengthen memory, reduce brain fog and support your overall cognitive function. Read more...
Chocolate Berry and Nut Bark
Indulge your sweet tooth while nourishing your brain with our chocolate berry and nut bark recipe! It's quick and easy to make, with just a few simple ingredients. Customize it to your liking with your choice of chopped nuts and dried berries. Read more...
Stroke Reducing, Heart and Brain Healthy One Day Meal Plan: Mediterranean Diet
Heart health and brain health are closely intertwined, making it crucial to prioritize both throughout midlife and beyond. Thankfully, dietary interventions like the Mediterranean diet have shown remarkable effectiveness in reducing the risk of heart disease by nearly 33%. Read more...
Metabolic and Brain Healthy One-Day Meal Plan: MIND Diet
Metabolic health factors such as obesity, poor diet, physical inactivity, social isolation, and depression are interconnected contributors to neurodegenerative diseases. Your diet plays a pivotal role in mitigating these risks, and adherence to the Mediterranean and MIND diets can halve your risk when strictly followed. Read more...
One Pot White Fish and Rice
When it comes to nourishing your brain, there's a misconception that it requires extensive time and effort. The truth is, some dishes are quick, easy, and pack a punch of brain-boosting nutrients. This one-pot recipe minimizes time spent on dishes, preparation, and cooking, offering a convenient way to prioritize your brain and body health without the fuss.
Read more...Sleep and Brain Healthy One-Day Meal Plan: MIND Diet
Are you prepared to elevate your brain health and nourish your body with nutrient-dense foods while prioritizing better sleep and sleep health? Explore the sample one-day menu as a starting point. This plan is designed to provide an example of adhering to the MIND diet for a day. Read more...
Cherry and Chocolate Almond Smoothie
Indulge your sweet tooth with a delightful cherry and chocolate almond smoothie—a perfect morning treat! This blend isn't just a tasty start to your day; it also offers a wealth of brain-boosting nutrients.
Read more...Roasted Salmon with Kimchi and Miso Broth
When it comes to comforting and delicious food, nothing beats the warmth and heartiness of a well-crafted meal. Packed with wholesome ingredients, it's a celebration of brain health and gut-friendly goodness.
Read more...MIND Diet Gut-Brain Health: Your One Day Meal Plan
Given that our diet has a major impact on our gut microbiota, it’s vital we make notice of our dietary choices. Not only does the food you eat affect your gut, but in turn your brain. After previously identifying the top 11 nutrients for gut care, we’ll now incorporate these dietary principles into a one-day meal plan Read more...
Broccoli Slaw with Chicken
Prep this broccoli slaw ahead, so you’ve got a satisfying lunch waiting for you in the fridge, packing a little over a cup of cruciferous vegetables per serving. Read more...
Sparkling Cranberry Mocktail
During the festive season, we joyfully share laughter, meals, and toasts with drinks. As part of our commitment to MINDful choices, we've developed this delightful Sparkling Cranberry Mocktail. Read more...
Dark Chocolate Granola with Cacao Nibs
If you love chocolate as much as I do (which is a lot!), say hello to your new favorite granola. Layers of chocolatey flavor infuse each bite, strategically packed with brain-healthy nutrients! Read more...
Mediterranean Thanksgiving Swaps for a Brain Healthy Feast
While Thanksgiving is a time for cherished family gatherings and delicious meals, you shouldn’t put your brain health goals on the back burner. Embracing the brain healthy Mediterranean diet (MeDi) can be simpler than you'd imagine, involving easy swaps that don't demand extra time in the kitchen, and can even make your meal preparation more efficient, all while keeping your brain health in focus. Read more...
Black Bean-Butternut Soup
Making soup is one of my favorite ways to prepare for a busy week. Having a batch in the fridge means I’ve got a healthy meal that I can reheat in a few minutes. This black bean soup strikes the perfect balance between health value and taste!
From Standard American Diet to a Mediterranean Diet: Your One-Day Meal Plan
To guide your transition from a Standard American Diet to the Mediterranean diet, take a look at the sample one-day menu. This plan has been devised to offer you a glimpse into a day of eating following the Mediterranean diet. Read more...
Coffee Date Smoothie
Energize your mornings with a brain-boosting Blue Zones-inspired coffee smoothie! What's more, recent studies suggest that coffee might even help slow the plaque beta amyloid buildups associated with Alzheimer's, making this smoothie a powerful tool for cognitive wellness. Get the full brain healthy smoothie. Read more...
Brain Healthy One-Day Meal Plan: Mediterranean Diet
Are you prepared to enhance your brain health and provide your body with nutrient-rich nourishment? Take a look at the sample one-day menu below to kickstart your journey. This plan has been devised to offer you a glimpse into a day of eating following the Mediterranean diet. Read more...
Spicy and Savory Moroccan Fish
A healthy and thriving brain starts with the food we eat, and studies show the Mediterranean diet is one of the best when it comes to brain food. Spicy Moroccan fish is a very popular recipe in the Middle East, and every professional chef or home cook takes their own spin on the dish.
Read more...Orange Turmeric Overnight Oats
These overnight oats are packed with brain-healthy nutrients and the zesty flavors of orange and turmeric. Read more...
Brain-Healthy Mediterranean Salad Jar
Transport your taste buds to the Mediterranean with our flavorful Mediterranean Salad Jar recipe. Read more...
Long-COVID One-Day Meal Plan: MIND-MeDi Diet
When aiming to alleviate symptoms related to long COVID, providing your body with the essential nutrients it requires becomes paramount in supporting the process. Here is a sample one-day menu tailored to long COVID, to provide you with a starting point Read more...
Brain Healthy One-Day Meal Plan: MIND/MeDi Dietary Pattern
Are you ready to boost your brain health and fuel your body with nutrient-dense foods? We created this sample one-day meal plan to share an example of eating with the MIND diet for a day. Simply replace some snacks or meals with a choice from below for a healthy dose of brain healthy nutrients. Read more...
Italian Inspired Salad Jar
Elevate your salad game with our Italian inspired salad jar. Perfect for a quick and nourishing lunch or a delightful addition to your dinner table, our Italian inspired salad jar brings a touch of taste from Italy to your brain healthy eating. Read more...
Spring Strawberry Salad Jar
This Spring Strawberry Salad Jar recipe captures the essence of summer with its vibrant colors and invigorating flavors. Read more...
Brain Healthy Meal Prep for the Family: MIND Diet Lunches
Follow along through the process of creating two types of meal preps: a salad jar meal prep and a lunchbox meal prep, focused on the MIND and Mediterranean diet ways of eating. Read more...
Brain Healthy One-Day Meal Plan: MIND Diet
How can you protect your brain for years to come? By eating the Mediterreanean/MIND diets. Overhauling your entire diet overnight may not be a realistic goal for many individuals. However, incorporating small changes into your eating habits can be a simple and sustainable way to improve your diet over time. Read more...
Spiced Carrot Salad
Spice up your next meal with this delicious and healthy recipe! This flavorful spiced carrot salad is a perfect side dish that's bursting with bold, aromatic spices. Carrots are a great source of lutein and zeaxanthin, which are known for their antioxidative and anti-inflammatory qualities in the eyes and brain. Read more...
Long COVID One-Day Meal Plan: Mediterranean Diet
Recovering from long COVID can be a long and challenging journey, but proper nutrition can make a big difference. This one-day Mediterranean long COVID meal plan includes a variety of nutrient-dense foods that have been shown to help with long COVID symptoms, such as fatigue and brain fog. Read more...
Brain-Healthy Valentine's Dinner Meal Plan: MIND Diet
Are you planning a romantic dinner at home this Valentine’s Day? A home-cooked meal is a perfect way to show someone your love. Whether you’re planning to cook a special dinner for your partner or are having a potluck with your favorite “galantines”, you can enjoy the evening and strengthen your brain at the same time. Read more...
Vegan Dark Chocolate Mousse
Are you craving a sweet treat that still keeps your brain’s health in mind? This vegan dark chocolate mousse is soft, light, airy, and ultra-rich. It will melt in your mouth and is sure to be a crowd pleaser for your loved ones and their brains. Read more...
Easy Chicken, Bean and Spinach Enchilada Casserole
Every delicious bite of this easy-to-prepare enchilada casserole includes just 6 simple ingredients that are key brain-healthy nutrients. Read more...
Turkey Bolognese Stuffed Acorn Squash
The minute the temperature drops, satisfy your craving for winter squash! Watch the VIDEO on how easy and fun it can be here!
Kale, Brown Rice, and Veggie Salad
This Kale, Brown Rice, and Veggie Salad is sweet and savory (and crunchy too!), and it’s bursting with brain-healthy nutrients. For this recipe, we turn to nourishing convenience ingredients that are easily swapped with alternatives or transformed into a main dish.
Pumpkin Blueberry Muffins
This better-for-you hemp seed topped muffin is low in sugar, rich in fiber, and brimming with juicy blueberries.
White Chicken Chili with Hatch Chiles and Black Beans
This immune-boosting chili combines comforting chicken soup vibes with the delicious flavors of the Southwest.
Wild Mushroom “Risotto”
Risotto is typically made by slowly adding hot broth to short-grain rice, but this variation uses riced cauliflower instead. The result is a creamy, risotto-like texture that’s significantly lower in carbs and higher in fiber to minimizes glycemic impact.
Kale Basil Pesto with Salmon and Farro Salad
This brain-healthy recipe checks nearly all of the boxes of good brain food and is also very easy to prepare.
Kale, Blueberry and Almond Butter Smoothie
This nutty, berry green smoothie is as delicious as it is jam-packed with brain-healthy goodness. The best part is it only takes 5 minutes to prepare.
Savory Roasted Nuts
What are high in fat, always better when roasted, and have insurmountable brain health benefits? Nuts! That’s what! This savory roasted nuts recipe is simple and so, so good.
Carrot Lentil Muffins with Dark Chocolate Chips
If you’re looking for a healthy and delicious treat to serve your kids or guests, look no further than these fiber and protein-packed muffins.
Blueberry, Cauliflower and Spinach Smoothie
This smoothie includes balanced brain-healthy ingredients although you can substitute with any berries, greens, nut milk or seeds you have on hand to make it your own!
