How to Build a Brain Healthy Wrap

July 15, 2024

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, which focus on whole foods while limiting processed, high-fat, and sugary items.  Studies show that the MIND Diet may reduce your risk of Alzheimer's by more than 50% and positively impact your blood sugar levels, weight, and more.1,2 

However, to truly experience the wonderful benefits of this diet, consistency is key.  Wraps make it easy to begin your transition while still enjoying the foods you love, but in a more brain-healthy manner.  Remember, it's not about doing a complete 180 with your diet, but about finding healthier swaps for the foods you already enjoy.  By making small, manageable changes, you can gradually adopt the MIND Diet and support your brain health without feeling deprived. 

Continue below and follow the steps outlined to create your own brain-healthy wrap. 

How to Build a Brain-Healthy Wrap 

Choose Your Wrap (choose one): 

Provides omega 3’s, vitamin B3 & B12, and magnesium. 

  • Jicama Wrap 
  • Egg White Wrap 
  • Whole Grain Tortilla 
  • Lettuce Wrap 
  • Nori Sheet 
  • Rice Paper 
  • Almond Flour Wrap 

Choose Your Spread (optional):  

Provides vitamin e and magnesium. 

  • Pesto 
  • Homemade Balsamic Dressing 
  • Hummus 
  • Homemade Tahini Dressing 
  • Guacamole 
  • Olive Tapenade 
  • Salsa 
  • Harissa 
  • Chimichurri 
  • Mustard 

Choose Your Protein (choose one or more): 

Provides vitamin D3, omega 3’s, magnesium, and vitamins B3 & B12. 

  • Grilled or Ground Chicken 
  • Marinated Tempeh 
  • Sardines 
  • Tuna 
  • Turkey Breast 
  • Smoked Salmon 
  • Hard Boiled Eggs 
  • Tofu 
  • Chickpeas 
  • Black, Pinto, or White Beans 
  • Nut Butter (Almond, Cashew, or Peanut Butter) 

Choose Your Vegetables (choose two or more):  

Provides quercetin, catechins, magnesium, lutein and zeaxanthin, kaempferol, and l-theanine.  

  • Radishes 
  • Spinach 
  • Arugula 
  • Purple cabbage 
  • Tomatoes 
  • Avocado 
  • Cucumber 
  • Red Onion 
  • Sprouts 
  • Mushrooms 
  • Beets
  • Broccoli 
  • Eggplant 
  • Jalapeños 
  • Pickles 
  • Green Onions 
  • Fresh Herbs 

Choose Any Extras (optional): 

Provides quercetin, vitamin e, omega 3’s, magnesium, anthocyanins, and myricetin. 

  • Apple Slices 
  • Toasted Pine Nuts  
  • Sliced Almonds 
  • Walnuts 
  • Pecans 
  • Sunflower Seeds 
  • Dried Cranberries 
  • Roasted Garlic 
  • Capers 

Sample Brain Healthy Wraps to Inspire You 

Chicken Pesto Wrap 

  • Wrap: Whole Grain Tortilla 
  • Spread: Pesto 
  • Protein: Grilled chicken 
  • Vegetables: Spinach, tomatoes, and red onion.  
  • Extras: Roasted garlic and sliced almonds.  

Lox Breakfast Wrap 

  • Wrap: Egg white wrap 
  • Spread: Olive tapenade 
  • Protein: Smoked salmon  
  • Vegetables: Arugula, red onion, sprouts, radish, tomatoes, cucumber, fresh dill, and green onion. 
  • Extras: Capers. 

California Turkey Wrap 

  • Wrap: Jicama wrap 
  • Spread: Mustard 
  • Protein: Turkey breast 
  • Vegetables: Spinach, avocado, tomatoes, pickles, and jalapeño. 
  • Extras: Sunflower seeds. 

Chicken or Tofu Lettuce Wraps 

  • Wrap: Lettuce 
  • Spread: Harissa 
  • Protein: Ground chicken or tofu 
  • Vegetables: Purple cabbage, cucumber, mushrooms, and green onions. 
  • Extras: Sliced almonds 

As you make progress with diet, our brain health supplement, RELEVATE can help fill any areas where your diet falls short.  RELEVATE is designed upon the framework of the Mediterranean and MIND diets, and includes 17 nutrients from these diets to help in keeping your brain sharp and strong for your lifetime.  Learn more about RELEVATE here.  

References

  1. Morris, Martha Clare et al. “MIND diet slows cognitive decline with aging.” Alzheimer's & dementia : the journal of the Alzheimer's Association vol. 11,9 (2015): 1015-22. doi:10.1016/j.jalz.2015.04.011 
  2. Song Y, Chang Z, Song C, Cui K, Shi B, Zhang R, Dong Q, Dou K. Association Between MIND Diet Adherence and Mortality: Insights from Diabetic and Non-Diabetic Cohorts. Nutr Diabetes. 2023 Oct 10;13(1):18. doi: 10.1038/s41387-023-00247-1. PMID: 37816701; PMCID: PMC10564876. 
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