a conversation about the MIND diet and a dinner utilizing seasonal produce
Do you ever forget something you wanted to say or struggle to remember the proper term for a specific item? This seems to happen to me more and more as I age, and according to my husband, I am not alone. A lot of patients come to Dinner Table Doctor because they are concerned about their memories. They frequently ask him what they can do to prevent memory loss, and more and more mention the MIND diet, which has been in the news lately. According to DTD, this diet goes right along with his normal advice for living a healthy lifestyle. What is the MIND diet and how can it help you remember things as you age? DTD gave me the scoop, and boy was I glad that the dinner I created for us on this day happened to be a beautiful and healthy plant-based extravaganza!
MIND diet (Mediterranean-DASH Intervention for Neurodegenerative Delay diet)
Mediterranean Diet
You may be familiar with the Mediterranean diet, which includes some common components of the eating habits of several cultures adjacent to the Mediterranean Sea. DTD describes it as a plant-based, low sugar, reduced refined carbohydrate diet, with limited ultra-processed foods and limited meat. Fish, olive oil, beans, nuts and seeds are typically on the menu. This way of eating is a favorite of DTD’s and endorsed by the American Heart Association because it reduces risk factors like heart disease, diabetes, high blood pressure and high cholesterol. He explains that many of the illnesses we associate with aging might be prevented by adhering to the Mediterranean diet and exercising regularly.
DASH Diet
The DASH (Dietary Approaches to Stop Hypertension) diet has also been around for a long time and is quite similar to the Mediterranean diet, but the primary goal of the DASH diet is to help lower high blood pressure and promote a healthy heart, so it mainly emphasizes low salt. Both diets include plants, seeds, nuts, beans, legumes, fish, poultry, low-fat dairy, and olive oil.
A Powerful Combination
The MIND diet is a combination of these two, with the primary goal being to prevent dementia. Plants again are emphasized as well as low salt and avoiding highly processed foods. The MIND diet recognizes that there is compelling new evidence that eating plenty of fruits and vegetables and limiting meat, sugar, refined carbohydrates, processed and fried foods and fats, other than olive oil, makes a significant difference in preventing cognitive decline and reducing the risk of Alzheimer’s and more surprisingly, Parkinson’s and other neurodegenerative brain disease, possibly even offsetting any genetic risk.
It’s not as hard or as scary as it seems!
With all of the clear evidence supporting the benefits of these diets, you would think everyone would be following some variation, but that is not the case. DTD admits that a “plant-based” diet frightens a lot of his patients, and he reminds them that the term plant-based does NOT mean vegan or vegetarian; it simply means that more than 50% of your daily calories are coming from plants. He suggests beans, nuts, seeds, fruits and vegetables be your primary portion of the meal, using meat as a flavor (if at all) and whole grains in moderation (if at all). According to DTD, many people cannot fathom eating this way. They ask him what to possibly make for dinner that would be truly satisfying and envision a bleak existence of endless, boring, tasteless meals composed of lettuce and impossible burgers. DTD acknowledges that eating meat and carbs is the American way, and many patients cannot imagine a meal that isn’t primarily one or the other, preferably both.
I understand people’s hesitation. I am a woman who LOVES her pasta and meatballs and for much of my life I ate exactly that at least three times a week! It takes a shift in mindset, but there are so many wonderful and satisfying meals with little to no meat or carbs that are simple to make, delicious, and will help you on your journey to a healthy lifestyle. Take advantage of in-season produce whenever possible and explore new foods and recipes. If it seems overwhelming, try following the MIND diet once or twice a week, and then gradually increase the frequency. Before you know it, you will be enjoying more plants and become less reliant on meat and sugar. It will happen naturally and take very little effort.
Take Advantage of Seasonal Produce
In our little town of Hudson, OH, we have the most wonderful Farmers Market all summer long. DTD and I go every Saturday morning and plan our meals around the fresh produce we find. Summer and early fall are the perfect times of year to explore the MIND diet, because you have a ton of selection. For example, we found an abundance of juicy tomatoes and ripe peaches. We created a terrific meal which highlighted how scrumptious produce is when in season.
Grape tomatoes, zucchini, and onions, were perfect for a frittata. I write a lot about making frittatas, because they are such a great way to use a bunch of veggies all at once. Plus, you can freeze any leftovers in single servings and have a satisfying, healthy breakfast or lunch in a jiffy. While eggs aren’t exactly a staple of the MIND diet, and cheese is limited as well, with just a few eggs and a 1/4 cup of shredded cheese, we were able to hold all these veggies together in a thoroughly yummy mass. I sauteed some garlic in olive oil, added the veggies, and when they began to soften, added 5 eggs beaten with a little water and topped it off with the cheese. When the eggs set, I put the whole cast iron pan in the oven for 20 minutes and the result was stunning.
Try an unexpected combination
I used tomatoes and ripe peaches to make a beautiful salad with mozzarella cheese, basil and a drizzle of balsamic vinegar. I found the recipe by googling “recipes using peaches and tomatoes.” We do this a lot when we have a variety of ingredients we want to use and are often pleasantly surprised at the unexpected and delightful flavor combinations we find. This is courtesy of zoebakes.com and it tasted as good as it looks. It would be an easy and impressive salad to serve at a dinner party!
One of my absolute favorite recipes for when I have a large quantity of fresh tomatoes is a simple gazpacho made in a blender in minutes with just a few other ingredients. Topped with fresh, chopped cucumbers or green apple, it is truly outstanding. You can find the instructions on Spansihsabores.com.
This plant-based meal, served with a crisp white Reisling, reminded us that cooking in season is a joy, and meat is not a necessity for a fancy gourmet meal. It may take a little effort and planning on your part, but the benefits of a healthy heart and mind definitely make it all worthwhile.
What are some of your favorite recipes using seasonal produce? Please share in the comments!
Dinner Table Doctor 