The Mind Diet

Health Health & Wellness healthy foods healthy recipes
By: Mike Dunn | Jacqui Denker Posted: 5:24 PM, Jan 26, 2022 Updated: 8:52 PM, Jan 26, 2022

The Mind Diet is based on the Mediterranean Diet and The Dash diet – 2 healthy eating plans in their own right. The Mind Diet focuses specifically on foods that can help your brain and reduce your risk of Alzheimer’s and dementia. Jacqui Denker talks to primary care physician Dr. Natasha Bhuyan to get the low down and has Jaden Rae, owner of SteamyKitchen.com, show us how to make some yummy recipes.

Overnight Oats with Berries and Nuts Recipe
Serves 1

½ cup old fashioned oats
½ cup oat milk (or milk of your choice)
¼ cup yogurt of your choice
1 tablespoon honey or maple syrup (optional)
Handful of fresh berries
Handful of chopped nuts

 

In a bowl or mason jar, combine the oats with the milk, yogurt and honey. Cover and refrigerate
overnight. When ready to eat, top with berries and nuts.

Salad with Salmon, Baked Crispy Chickpeas and
Fresh Strawberry Vinaigrette
Serves 4

4 (4oz) skin-on wild salmon filets (about ¾”)
Kosher salt and pepper
2 tablespoons olive oil
6 ounces dark, leafy greens, cut into bite sized pieces
1 cucumber, diced
1 large tomato, chopped
Baked Crispy Chickpeas
Fresh Strawberry Vinaigrette

 

1. Cook the salmon: Season the salmon on both sides with salt and pepper. Swirl olive oil
into a large, nonstick skillet (do not turn on heat yet). Place the salmon filets, skin side
down. Turn the heat to medium-high and let salmon cook, undisturbed for 5 minutes,
until the skin is crispy and golden brown, and the bottom ¼” of the salmon turns opaque.

2. Lower the heat to medium. Flip the salmon and continue to cook for an additional 4
minutes (depending on thickness), until the salmon is cooked to your linking (or thickest
part registers 125F). Transfer salmon to a plate lined with paper towels to rest for 3
minutes to finish cooking.

3. Assemble the salad: Toss the salad greens, cucumber and tomato together. Lay on a
piece of salmon. Drizzle on the strawberry vinaigrette and top with crispy chickpeas.

For the Chickpeas

1 (15 oz) can garbanzo beans
1 1/2 tablespoons olive oil
Salt

1. Preheat oven to 400F.

2. Drain the can of garbanzo beans in a strainer and rinse with water for a few
seconds to clean off the beans. Shake and tap the strainer to rid of excess water.
Lay paper towel on a baking sheet, and spread the beans over. Use another paper
towel to gently press and absorb the water on the beans. Roll the beans around with
the paper towel to also remove the thin skin from any of the beans. Discard the
skins and the paper towels.

3. Drizzle the olive oil over the beans and use your hands or a spatula to toss around
and coat. Roast for 20-25 minutes until the beans are a deep golden brown and
crunchy, shaking the pan every 10 minutes. Make sure that the beans do not burn.

4. Season with salt to taste.

 

Fresh Strawberry Vinaigrette
(makes about 1 1/2 cups)

8 ounces fresh or frozen strawberries, tops removed (about 1 1/2 cups)
2 tablespoons honey
2 tablespoons extra virgin olive oil
2 tablespoons apple cider vinegar
¼ teaspoon kosher or sea salt
Freshly ground black pepper

If using fresh strawberries, give them a rough chop. If using frozen strawberries, defrost first. In
a blender, add all of the ingredients and blend until smooth. Store in a mason jar in refrigerator.

 

Vegetable Quinoa Pilaf with Honey Mustard Chicken

2 tablespoon olive oil, divided
1 tablespoon honey
1 tablespoon mustard
2 cloves garlic, minced
½ teaspoon crushed red pepper flakes
1 teaspoon kosher or sea salt
Freshly ground black pepper
4 skin-on chicken breasts
1 small onion, diced
1 large carrot, diced
1 bunch swiss chard, stems chopped and leaves torn
1 lemon, zested and sliced into ½” slices
1 cup chicken broth
1 cup quinoa

1. Marinate the chicken: In a large bowl (or freezer bag), mix together just 1 tablespoons
of the olive oil, honey, mustard, garlic, red pepper flakes, salt and pepper. Add in the
chicken breasts to marinate overnight in the refrigerator.

2. Sear the chicken: Heat a large sauté pan over medium-high heat. Swirl in 1
tablespoons of olive oil. When shimmering, add in the chicken breast, skin-side down.
Cook for 3-4 minutes, until skin is nicely seared. Flip the chicken and cook the other side
for 3 minutes. Transfer to plate and set aside to finish cooking later.

3. Cook the vegetables: In the same pan (there still should be some oil), on medium heat,
add in the onion, carrot, swiss chard stems (not leaves), and the lemon zest. Use your
spatula to scrape up the bits in the pan. Sauté for 5-6 minutes, until the vegetables are
softened.

4. Cook the quinoa: Pour in the chicken broth and stir in the quinoa. When simmering,
cook for 5 minutes, uncovered. Turn the heat to low and lay the lemon slices in the pan.
Lay the swiss chard leaves on top of the quinoa. Transfer the chicken breasts back to
the pan, on top of the swiss chard leaves. Cover and cook for 10 minutes until the
quinoa is cooked through. Let rest for 5 minutes to allow the quinoa to absorb the
remaining liquid.