The MIND diet stands for Mediterranean-DASH Intervention for Neurodegenerative Delay, and that’s exactly what it sounds like. Combining the nutritional benefits of the Mediterranean diet with the DASH diet, the MIND diet focuses on creating balanced meals around brain-healthy foods like whole grains, leafy greens, fish and nuts. Do you want to try it yourself? We’ve compiled this list of 20 recipes featuring these healthy ingredients, including breakfasts, lunches, dinners and snacks. Try our Raspberry-Peach-Mango Smoothie Bowl or our Grilled Salmon with Mustard-Dill and Vegetables to get you started.
Easy Salmon Cakes
Photographer: Jen Causey, Food Stylist: Chelsea Zimmer, Accessories Stylist: Lydia Purcell
These healthy salmon patties are a delicious way to increase your omega-3 intake. It’s also a great way to use up convenient canned (or leftover) salmon.
Raspberry-Peach-Mango Smoothie Bowl
This healthy smoothie recipe is a gateway to the smoothie bowl craze. Use whatever fruits, nuts and seeds you like to make them your own. Make sure to use frozen fruit in step 1 to get a creamy, icy base for the toppings.
Composed Bean Salad with Basil Vinaigrette
Channel your inner food stylist while arranging the beans and vegetables for this breathtaking mixed bean salad recipe. Serve at a potluck or for a nice brunch salad with grilled chicken, scallops or fish.
Brown Rice Shrimp Bowl with Tomatoes and Avocado
This quick and easy bowl combines brown rice with cooked shrimp, tossed in a ginger-soy-sesame sauce, to create a flavorful dish in no time. Garnishing with tomatoes and avocado adds color and nutrients. Use leftover brown rice or pick up a package of pre-cooked brown rice from the grocery store so this meal doesn’t end up cooking.
Baked Kale Salad with Crispy Quinoa
Photographer: Brie Goldman Food Stylist: Annie Probst Accessories Stylist: Gabe Greco
Crisping quinoa in the oven adds delicious texture to this bright and hearty kale salad. The lemon-honey-garlic vinaigrette complements the sweetness of the roasted vegetables. Garnishing the salad with feta and pepitas gives it a tasty touch.
Cherry Walnut Overnight Oatmeal
Cream cheese, dried cherries, and crunchy walnuts give this overnight oats recipe cheesecake flavor and creamy texture. Fresh lemon zest adds a little tang and a touch of sweetness from raw cane sugar dulls the tartness of the fruit.
Fruit and yogurt smoothie
Photographer: Morgan Hunt Glaze, Food Stylist: Julian Hensarling, Accessories Stylist: Shell Royster
This easy fruit smoothie recipe requires just three ingredients: yogurt, fruit juice, and frozen fruit. Mix up your fruit combinations day by day for a healthy breakfast or snack that never gets boring.
Grilled salmon and vegetables with mustard and dill
Photographer: Carson Downing, Food Stylist: Annie Probst, Props Stylist: Joseph Wanek
In this easy grilled salmon recipe, the salmon is cooked on a cedar plank, one of the most foolproof ways to grill. We call for zucchini, tomatoes, and onions, but feel free to use your favorite veggies instead.
Seasoned almonds
Grinding all the bagel seasoning in a spice grinder will help it stick to the almonds.
Chicken and Quinoa Casserole
Photographer: Jen Causey, Food Stylist: Torie Cox, Accessories Stylist: Claire Spollen
This aromatic and flavorful dish is like a vegetarian pizza in casserole form with fresh basil, herby diced tomatoes, and gooey melted cheese on top. If you can’t find fresh ciliegine mozzarella, buy a larger ball and tear it into pieces. Preheating your baking sheets helps encourage roasted vegetables to caramelize, which adds layers of flavor to this savory dinner.
Roasted Red Pepper and Spinach Egg Bites
Photographer: Fred Hardy, Food Stylist: Jennifer Wendorf, Props Stylist: Shell Royster
This egg bites recipe is inspired by Starbucks’ popular grab-and-go breakfast, with each bite filled with veggies surrounded by a light and creamy egg custard. Once you figure out how to prepare them, try switching up the vegetables and cheese. You can also add grated garlic, chopped fresh herbs, or even a few dashes of hot sauce to give them a little kick.
Lemon Blueberry Oatmeal Bars
Photographer: Fred Hardy, food stylist: Jennifer Wendorf
These Lemon Blueberry Oatmeal Bars taste like a hearty bowl of oatmeal you can hold in your hands. Each square is bursting with fresh blueberries and infused with lemon zest. Once you’ve mastered this easy breakfast, try them with raspberries or blackberries or substitute pecans or toasted walnuts for the almonds for a twist.
Vegan Meal Prep Lettuce Wraps
For this healthy lunch idea, we swap out the traditional hot side dish for a cold, plant-based bean salad loaded with fresh herbs and lemon. Topping each lettuce leaf with a little quinoa before adding the topping helps keep the wrap from getting soggy.
Purple Fruit Salad
Serve this refreshing fruit salad made with juicy plums, grapes and berries on its own or with other fruit salads in contrasting colors (like red, green and orange) for a rainbow side dish. fun sky that will please everyone.
Seared tuna with bulgur salad and chickpeas
This healthy tuna recipe combines fresh fish, olive oil, lemon juice, fresh herbs and chickpeas. Cooking for two? Scale the two leftover tuna steaks and toss them with the remaining bulgur salad, then serve over lettuce for lunch the next day.
Avocado toast topped with salsa
Photography: Carson Downing, Food Stylist: Holly Dreesman, Props Stylist: Gabe Greco
Turn leftovers from taco night into this salsa-topped avocado toast for a quick snack or use it as a breakfast starter by adding an egg on top. Individual packets of mashed avocado or guacamole can be substituted for fresh avocado.
Lemon and Spinach Chicken Skillet
Diana Chistruga
This super-quick and easy chicken dinner, loaded with spinach and peppers, is delicious on its own or served over brown rice or your favorite pasta.
Mixed Fruit Breakfast Smoothie
Robby Lozano
Smoothies are popular for breakfast, but many don’t contain enough calories or nutrients to be considered a complete meal. This creamy berry smoothie has the perfect balance of protein, carbs, and fat and will keep you satisfied until your next meal.
Celery Root and Walnut Tacos
Pretend you’re your meat-loving family and friends with this quick plant-based taco dinner recipe. Ground toasted walnuts and chopped sautéed celery root provide a texture similar to ground beef, then classic taco seasoning does the rest. If you want a little heat, sprinkle these healthy vegetarian tacos with some sliced jalapeño peppers.
Green Goddess Tuna Salad
Photographer: Rachel Marek, Food Stylist: Lauren McAnelly, Accessories Stylist: Gabriel Greco
Canned tuna makes this recipe convenient and pantry-friendly while still providing an impressive amount of protein and omega-3 fatty acids. Salmon, sardines or mackerel would work just as well in this quick recipe. Use the remaining herb sauce as a dressing for salads or grain bowls, as a spread on sandwiches, or as a dip for vegetables. This recipe can easily be doubled to prepare a large batch of meals for the week. Serve on bread or in a wrap, on a bed of greens or with your favorite chips, crackers or cucumber slices.
EatingWell.com, June 2024