Dr. Jonathan J. Rasouli, a board-certified spinal neurosurgeon at Northwell Health in New York, has shared some of his best dishes for brain health from his own cookbook. One of his featured recipes is a Mediterranean quinoa bowl that he describes as a “powerhouse” for improving memory, due to its brain-boosting properties. According to Dr. Rasouli, this dish is easy to prepare, visually appealing, and nutrient-dense.
In addition to the Mediterranean quinoa bowl, Dr. Rasouli also shared his mother’s recipe for Ghormeh sabzi, a Persian herb stew that he believes tastes delicious and keeps the brain healthy. For those looking for a vegetarian option, the quinoa bowl is recommended as a great choice for breakfast or a light lunch. Dr. Rasouli notes that the ingredients for this recipe are affordable and can often be purchased in bulk, making it a convenient and cost-effective option for meal prep.
The Mediterranean quinoa bowl recipe includes cooked quinoa, cherry tomatoes, cucumbers, extra-virgin olive oil, feta cheese, walnuts, avocado, and fresh parsley or basil for garnish. Dr. Rasouli explains that each ingredient in this recipe offers specific benefits for brain health. For example, quinoa is rich in magnesium, which can boost nerve signaling and regulate stress. Tomatoes provide antioxidants that can help relieve oxidative stress, which is linked to memory loss and cognitive decline.
Other ingredients in the Mediterranean quinoa bowl, such as olive oil and avocado, also offer brain-boosting properties. Olive oil helps reduce brain inflammation, a known cause of cognitive decline, while avocado is full of healthy monounsaturated fats that support cognitive function. Dr. Rasouli emphasizes the importance of incorporating these nutrient-rich foods into your diet to support brain health and reduce the risk of conditions like dementia.
To further enhance your weekly menu with brain-boosting dishes, Dr. Rasouli offers a three-ingredient dinner recipe for Alzheimer’s prevention. This easy-to-make dish is designed to be delicious and fulfilling while requiring minimal ingredients. By adding a variety of nutrient-dense foods to your meal prep routine, you can support your brain health and potentially reduce the risk of age-related cognitive decline. Dr. Rasouli’s recipes provide a tasty and practical way to incorporate brain-boosting ingredients into your diet for overall well-being.
