RECIPES: Dishes to boost your brainpower

Success in these areas is practically the definition of the “Blue Zones,” geographic regions such as Italy, Greece and Japan with lower rates of chronic diseases and a longer life expectancy. According to the Harvard T.H. Chan School of Public Health, “The Mediterranean-DASH Diet Intervention for Neurodegenerative Delay, or MIND diet, targets the health of the aging brain.” The key aspect of the MIND diet highlights plant-based foods and limits the intake of animal and high saturated fat foods.

Like every other organ, brains change as they age. Even healthy brains have natural cognitive decline. Brain health is trending because we’re trying to improve and extend our lives. According to Dr. Annie Fenn, a physician, chef and author of the science-based cookbook and brain care manual “The Brain Health Kitchen: Preventing Alzheimer’s Through Food” (Artisan, 2023), it’s possible to fend off Alzheimer’s and other types of dementia while still eating delicious food.

We don’t need to move to Sardinia, Corsica or Osaka! The key to success with the MIND diet is to make it accessible; adaptation is directly related to approachability. If a healthy diet is easy and accessible, we are more likely to adhere to it.

RECIPES

This trio of recipes aligns with the Mediterranean-DASH Diet Intervention for Neurodegenerative Delay, or MIND diet, which targets brain health. Mediterranean Lentil Walnut Lettuce Cups are a plant-forward meaty crumble that mirrors the taste of shawarma. Baked Orange Mustard Salmon with Asparagus is a breeze to assemble; the best part is that you cook the fillets from frozen. Reduced Sugar Berry Crisp is bursting with fruit flavor and potent brain food.

Credit: Virginia Willis

Credit: Virginia Willis

Mediterranean Lentil Walnut Lettuce Cups

“Eating fiber-rich foods supports brain health by reducing blood cholesterol, keeping blood sugar from spiking after a meal, and helping cultivate a healthy gut microbiome,” Dr. Annie Fenn wrote in an email interview. The lentils, nuts and fresh vegetables in this recipe are inexpensive sources of dietary fiber.

This makes about 4 cups of lentil mixture and 2 cups of tzatziki. Both recipes will keep well in separate sealable containers in the refrigerator for up to 4 days. Before serving, give them a good stir. If you do not have the time or inclination to make tzatziki, there are ready-made ones available in the refrigerated deli section of the supermarket.

1 cup dried brown lentils, rinsed and picked over for debris

1 unpeeled English cucumber

1 cup 0% skyr or Greek yogurt

2 tablespoons freshly chopped mint

1 clove garlic, very finely chopped

Zest and juice of 1 lemon

1/2 cup walnut pieces

1 onion, chopped

1 carrot, grated

1 teaspoon powdered garlic

1/4 teaspoon dried oregano

1/4 teaspoon chopped fresh rosemary or finely chopped dried rosemary

1/2 teaspoon coarse salt, plus more to taste

1/4 teaspoon ground black pepper, plus more to taste

1 head butter lettuce

Halved cherry tomatoes, for garnish (optional)

Add the lentils to a medium saucepan. Cover with water by at least 1 inch. Bring to a boil over high heat. Cover and reduce the heat to simmer. Cook, stirring occasionally, until the lentils are just tender, about 17 minutes. Drain, discarding the cooking liquid or reserving it for another use. Transfer the lentils to a shallow bowl or plate to speed up cooling.

Meanwhile, prepare the tzatziki. Grate the cucumber on a box grater. Place in a sieve to drain. Squeeze the cucumber shreds with your hands to remove excess liquid. Combine the cucumber, skyr, mint, garlic, lemon zest and lemon juice in a medium bowl. Stir to combine; set tzatziki aside.

Once the lentils are cool, prepare the crumble mixture. In the bowl of a food processor fitted with the blade attachment, coarsely chop the walnuts. Add the lentils and pulse to combine. The mixture should be coarse and crumbly, not smooth like a paste. Set aside.

Spray a large skillet with nonstick spray. Heat over medium-high heat. Add the onion and carrot and cook until the onion is clear and translucent, and the vegetables are tender, 3 to 5 minutes. Add the reserved lentil-walnut mixture, powdered garlic, oregano, rosemary, salt and pepper. Stir to combine. Taste and adjust for seasoning with salt and pepper.

To serve, remove the leaves from the head of butter lettuce and trim the stem ends. Rinse leaves in cold water and pat dry. Place about 1/4 cup of the lentil-walnut mixture in the lettuce cup and top with 2 tablespoons tzatziki. Repeat with remaining ingredients. Garnish with halved cherry tomatoes, if desired. Serve immediately.

Serves 4.

Per serving: 343 calories (percent of calories from fat, 27), 19 grams protein, 47 grams carbohydrates, 10 grams total sugars, 8 grams fiber, 11 grams total fat (1 gram saturated), 1 milligram cholesterol, 356 milligrams sodium.

Credit: Virginia Willis

Credit: Virginia Willis

Baked Orange Mustard Salmon with Asparagus

Fish and seafood are low in calories and fat, but high in protein, which makes them very filling. Fenn shares that salmon is great for brain health, too, saying, “Cold water fish like salmon is one of the best sources of DHA, an omega-3 fatty acid the brain needs to thrive at any age.”

The technique of cooking salmon from frozen means that this healthful recipe can be accessible in a moment’s notice if you have fillets in the freezer.

1 pound thin asparagus, tough stem ends trimmed

4 (6-ounce) frozen salmon fillets

2 tablespoons spicy brown or Dijon mustard

2 tablespoons honey

Zest of 1 orange

1/2 teaspoon coarse kosher salt

1/4 teaspoon freshly ground black pepper

Orange slices, for garnish (optional)

Position an oven rack in the center of the oven and heat to 450 degrees. Line a rimmed baking sheet with aluminum foil and spray the foil with nonstick cooking spray. Place the asparagus on the prepared baking sheet and top with frozen salmon fillets. Set aside.

Combine the mustard, honey, orange zest, salt and pepper in a small bowl. Divide the sauce equally between the salmon fillets, spooning over to coat.

Transfer the baking sheet to the oven and bake until the salmon is medium-rare, 10 to 12 minutes. If using fresh or defrosted salmon, bake about 8 minutes. Garnish with orange slices, if desired. Serve immediately.

Serves 4.

Per serving: 270 calories (percent of calories from fat, 23), 37 grams protein, 13 grams carbohydrates, 2 grams total sugars, 3 grams fiber, 7 grams total fat (1 gram saturated), 126 milligrams cholesterol, 405 milligrams sodium.

Credit: Virginia Willis

Credit: Virginia Willis

Reduced Sugar Berry Crisp

Our brains rely on sugar to function, but too much sugar can have adverse effects. This fruit-forward dessert is packed with sweet, juicy berries and much less sugar than a typical crisp. Fenn states, “Berries provide a robust dose of flavonoids, bioactive substances that quell inflammation in the brain. Eating one half-cup of berries at least twice a week has been associated with better cognitive health.”

Any combination of fresh berries will work for this crisp, including strawberries, blackberries or raspberries. You will need about 4 cups total of fruit. (Frozen berries can also be used without defrosting and will produce a more juicy crisp.)

1 pound strawberries, hulled and sliced

6 ounces blackberries or raspberries

3 tablespoons granulated sugar, divided

2 tablespoons cornstarch

Zest of 1 orange

1 teaspoon pure vanilla extract

1 teaspoon finely chopped fresh ginger

1/4 teaspoon fine sea salt, divided

1 cup rolled oats

1/4 cup white wheat, whole-wheat pastry flour, all-purpose flour, or all-purpose gluten-free flour

2 tablespoons unsalted butter or plant butter, melted

2 tablespoons mild-flavored oil such as grapeseed, safflower or canola

1 teaspoon ground ginger

Frozen yogurt or ice cream, for serving

Heat oven to 350 degrees.

In a large mixing bowl, combine the berries, 2 tablespoons sugar, cornstarch, orange zest, vanilla, ginger and 1/8 teaspoon salt. Place mixture into a shallow medium-sized baking dish, such as an 8-inch square, in an even layer.

In a second bowl, combine rolled oats, flour, remaining 1 tablespoon sugar, butter, oil, ground ginger and remaining 1/8 teaspoon salt. Sprinkle crumb mixture over fruit.

Transfer to the oven and bake until the fruit is bubbly around the edges and the topping has browned, 30 to 35 minutes. Remove to a rack to cool slightly. Let cool 10 minutes before serving. Serve warm.

Serves 8.

Per serving: 163 calories (percent of calories from fat, 39), 2 grams protein, 23 grams carbohydrates, 9 grams total sugars, 4 grams fiber, 7 grams total fat (2 grams saturated), 8 milligrams cholesterol, 75 milligrams sodium.

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