Don’t overlook so as to add this to your meal prep.
Dr. Jonathan J. Rasouli, a board-certified spinal neurosurgeon at Northwell Health in New York, is opening up his personal cookbook and shared a few of his greatest dishes for mind well being.
Now he’s given The Post his recipe for a Mediterranean quinoa bowl that has a bunch of brain-boosting properties and is a “powerhouse” for improving memory.
“I personally like this dish as a result of it’s simple to organize, visually interesting and nutrient-dense,” he stated.
Previously, the New York doc shared his mother’s recipe for Ghormeh sabzi, a Persian herb stew that he says tastes scrumptious and likewise retains your mind wholesome.
For a vegetarian possibility, his quinoa bowl is “nice for breakfast or a light-weight lunch” — and as a bonus, he famous that the substances are cheap and might typically be bought in bulk.
“This dish combines wholesome fat, antioxidants and magnesium — all essential for mind well being. It’s impressed by the Mediterranean weight loss plan, identified for lowering dementia threat,” he stated.
Mediterranean Quinoa Bowl
Ingredients:
- 1 cup cooked quinoa (wealthy in magnesium, good for mind perform)
- 1/2 cup cherry tomatoes (antioxidants and lycopene)
- 1/4 cup diced cucumbers
- 2 tbsp EVOO (monounsaturated fat for mind safety)
- 1/4 cup crumbled feta cheese (calcium for nerve signaling)
- 1/4 cup chopped walnuts (omega-3s and antioxidants)
- 1/2 avocado, sliced (wholesome fat for cognitive help)
- Fresh parsley or basil for garnish
Directions:
- In a bowl, layer cooked quinoa as the bottom.
- Top with cherry tomatoes, cucumbers, feta, walnuts and avocado slices.
- Drizzle with olive oil and garnish with parsley or basil.
- Serve as a nutrient-packed lunch or gentle dinner.
What makes this recipe “a powerhouse for reinforcing reminiscence”? Dr. Rasouli broke down the advantages of the substances.
Quinoa has “tons of magnesium,” which he stated can increase nerve signaling and regulates stress.
Plus, brains shrink as we age, however folks with much less shrinkage have a decrease threat of dementia. According to a 2023 research revealed within the European Journal of Nutrition, consuming greater than 550 milligrams of magnesium a day is related to greater mind quantity.
Also within the recipe are tomatoes, which the doc stated relieve oxidative stress. Oxidative stress could cause reminiscence loss, mind fog and fatigue.
Olive oil reduces mind irritation, a identified reason for cognitive decline.
Finally, avocado is stuffed with wholesome monounsaturated fat. Earlier this month, heart specialist Dr. David Sabgir raved in regards to the well being advantages of avocados for coronary heart well being, ldl cholesterol and satiety.
To pad out your weekly menu with much more dishes to stave off mind decline, Dr, Rasouli additionally has a three-ingredient dinner for Alzheimer’s prevention.
“It tastes nice, and I by no means get bored with it,” he told Parade. “It is tremendous simple to make and doesn’t require too many substances.”
