TThere are a plethora of different meal plans here, proving that there is no one perfect diet that works for everyone. Before starting any new eating plan, it’s always a good idea to do your research to make sure it’s really beneficial. Who came up with it? Are respected doctors and dietitians in on this? Is it something you can stick with long term?
These are all questions (along with many others) that the experts at US News and World Reports focus on each year when creating their ranking of the best eating plans. A diet that surpassed your 2022 list is he mind diet. The MIND diet is similar to the Mediterranean diet and is designed specifically with brain health in mind.
Foods that anchor the MIND diet include green leafy vegetables, vegetables, whole grains, beans, nuts, berries, poultry, fish, and olive oil. (Again, it’s very similar to the Mediterranean diet). As with switching to any new way of eating, it helps to have a few recipes on hand to get you started. The 10 MIND Diet Recipes collected here do exactly that. Read on to check them out and see how delicious eating can be for brain health.
10 MIND diet recipes full of benefits for the brain
1. Breakfast with Greek yogurt
The MIND diet favors foods rich in antioxidants, They benefit the brain by helping to protect against inflammation. Berries are a food that may be small, but they are packed with them. An easy way to increase your intake of berries is to add them to a bowl of yogurt. This recipe offers six different ways to make it, incorporating other nutrient-dense foods like sliced almonds, granola, and honey.
Get the recipe: greek yogurt breakfast
2. Egg and Veggie Bowl
Eggs are a central food on the MIND diet because they are full of Omega-3 fatty acids, a key nutrient for cognitive health. Here they are combined with vegetables, cauliflower, avocado and olive oil—another great source of brain-healthy fats.
Get the recipe: egg and vegetable bowl
3. Salmon, Egg, and Avocado Breakfast Tacos
This breakfast has not one, not two, but Three powerhouse sources of healthy fats. Eggs, avocados, and salmon are excellent sources of the brain-supporting nutrient. This recipe shows how to combine them to create a tasty breakfast that’s ready in just 15 minutes.
Get the recipe: salmon, egg and avocado breakfast tacos
4. Kale and Kimchi Salad
As with most healthy eating plans, vegetables are an important part of the MIND diet. In this salad recipe, kale is paired with kimchi, packed with gut-healthy probiotics, and anything that is good for the gut is also good for the brain. Also found in this salad are sweet potato, olive oil, avocado, chickpeas, pumpkin seeds, and fennel.
Get the recipe: kale and kimchi salad
5. Tuscan White Bean Soup
If you’re not a big salad person for lunch, there’s always soup! Beans are a protein staple on the MIND diet and are used here to make a Tuscan white bean soup packed with antioxidant-rich vegetables. The recipe also requires many Garlicwhich has been shown to help with memory function.
Get the recipe: Tuscan White Bean Soup
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6. Carrot soup
Another soup recipe packed with brain nutrients is this carrot soup. In addition to the star vegetable (which is rich in vitamin C), it is made with garlic, olive oil, smoked Spanish paprika, gloves and vegetable broth. Add chickpeas, beans, or tofu for protein, and feel free to add whatever veggies you have on hand, too.
7. Black-eyed Pea Salad
Every ingredient in this protein-rich salad supports the brain in some way. Black beans, vegetables, and spices are packed with antioxidants and help prevent chronic inflammation. As with many recipes on this list, it also calls for garlic and olive oil, two cognitive health superstars.
Get the recipe: black eyed pea salad
8. One Pot Vegetable Dal
Turmeric and ginger are well known for helping the brain by protecting against inflammation and are the main spices in this nutritious dal. Use them to give lentils and vegetables of your choice tons of flavor.
9. Black Bean Brownie
Yes, your dessert can 100 percent support your cognitive health. The black beans and cocoa used to make these brownies are excellent sources of antioxidants. This recipe is also vegan, gluten-free, and nut-free so eaters of all kinds can enjoy it.
10. Olive Oil Brownies
Another way to make MIND diet-approved brownies is by using eggs, olive oil, and dark chocolate—three foods you already know are very beneficial. With this recipe, they will come out perfectly rich and chewy.
Get the recipe: olive oil biscuits
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