White Kidney Beans Oatmeal Pancake with Blueberries & Almonds (2 serves)
Dietitian’s Tips:
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Oatmeal and white kidney beans are mixed into the pancake to enhance the nutrition without affecting the texture. This pancake provides more protein, B vitamins, iron and soluble fiber then ordinary pancakes, which is beneficial for maintaining the health of brain cells and blood vessels.
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Blueberries is rich in anthocyanin which has antioxidizing and anti-inflammatory functions. It can work against the damage of free radicals on the brain, thereby decreasing brain aging and enhancing cognitive functions.
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Almonds is rich in monounsaturated fat and vitamin E. Healthy fat is essential for maintaining the health of brain cells while Vitamin E is a powerful antioxidant which helps to protect the brain from aging.
Chicken & hummus wholewheat tortilla wrap with spinach, strawberry & walnut salad (1 serve)
Dietitian’s Tips:
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The MIND diet recommends including beans in the diet at least 4 meals per week. Chickpeas provide nutrients important for brain health. It is a good source of protein, B vitamins, iron, magnesium and fiber while it is low in saturated fat. Hummus can be made and kept in the fridge for 2-3 days and served as a spread on bread.
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Walnuts contains the highest amount of omega 3 fatty acid among all the nuts. Study linked higher berries intake with slower rate of cognitive decline. So why not add these two “brain-boosting” elements into the salad?
Pan-fried salmon with tomato & blueberry salsa, whole-wheat pasta and French beans (1 serve)
Dietitian’s Tips:
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Salmon is a rich source of omega 3 fatty acids. Omega 3 fat especially DHA is important element for brain cells. Long term consumption of adequate DHA is linked to improved memory and decreased risk of cognitive decline.
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The addition of blueberries into salsa not only make the salsa more refreshing but also enhance the antioxidants level. The flavonoids in blueberries can help to prevent aging of the brain.
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Wholegrain is recommended to replace refined grains in the diet to provide more vitamins, minerals and fiber.
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Pan-fried turmeric chicken breast with white kidney beans quinoa and salad lettuce (1 serve)
Dietitian’s Tips:
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The MIND diet recommends eating low fat poultry at least twice a week and limit the intake of red meat and high fat meat.
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Research found that eating more green leafy vegetables has been shown to lower the risk of dementia and cognitive decline. It is suggested to have at least one serve of green leafy vegetables a day.
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Some studies showed that turmeric may deliver anti-inflammatory and antioxidant effects, which may help to reduce brain aging. On the other hand, using herbs and spices can help to reduce sodium intake.
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White kidney beans & quinoa provide good amount of protein, B vitamins and fiber. B vitamins are particularly essential in brain health.
Mussels with chickpea, tomato, onion & white wine (1 serve)
Dietitian’s Tips:
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Mussel is a rich source of vitamin B12 which is an important element for the production of neurotransmitter. Study showed that vitamin B12 deficiency is associated with impaired memory.
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Apart from fish, mussel is a good source of omega 3 fatty acid especially DHA which is important for brain health.
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Chickpea is added to provide extra B vitamins which is important element for brain cells & neurons. Moreover, it can enrich protein and fiber content of the dish.
