MIND Diet for Beginners: 85 Recipes and a 7-Day Kickstart Plan to Boost Your Brain Health 9781647398187, 9781647394936

Feed your brain with the MIND diet—a beginner’s cookbook and meal plan The Mediterranean-DASH Intervention for Neurodege

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MIND Diet for Beginners: 85 Recipes and a 7-Day Kickstart Plan to Boost Your Brain Health
 9781647398187, 9781647394936

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  • 85 Recipes and a 7-Day Kickstart Plan to Boost Your Brain Health

Table of contents :
Introduction
PART ONE: MIND Diet 101
CHAPTER 1: Understanding the MIND Diet
CHAPTER 2: Getting Started on the MIND Diet
PART TWO: MIND Diet Recipes for Brain Health
CHAPTER 3: Smoothies and Breakfasts
Raspberry-Lemon Smoothie
Energizing Matcha Smoothie
Blueberry Muffin Smoothie
Vanilla-Mint Green Smoothie
Almond-Blueberry Overnight Oats
Brain-Boosting Muesli
Oatmeal Blender Pancakes
Toasted Almond–Quinoa Breakfast Bowl
Slow-Cooker Cinnamon-Walnut Oatmeal
Savory Steel-Cut Oats
Smoked Salmon and Spinach Quinoa Bowl
Loaded Breakfast Sweet Potatoes, Two Ways
Green Shakshuka
Spinach and Sweet Potato Frittata
Farmers’ Market Tofu Scramble
CHAPTER 4: Salads, Soups, and Sides
Strawberry and Avocado Salad
Spring Salmon Salad
Massaged Kale Salad
Apple Cider Vinegar Purple Coleslaw
Zesty Mayo-Less Potato Salad
Smashed Avocado and Chickpea Salad
Quinoa Crunch Salad with Peanut Dressing
Nourishing Green Soup
Curried Carrot Soup
Simple Miso Soup
Lemon Chicken and Farro Soup
Slow-Cooker Turkey and Kale Minestrone Soup
Simple Balsamic Roasted Tomatoes
Go-To Sautéed Garlic Kale
The Best Roasted Vegetables
Lemony Brown Rice
CHAPTER 5: Vegan and Vegetarian Mains
Lemon Grain Bowls with Cracked Freekeh and Roasted Chickpeas
Tofu-Spinach Curry
One-Pan Southwestern Quinoa Skillet
Quinoa-Stuffed Sweet Potatoes
Salsa Verde Enchiladas
Cashew-Veggie Stir-Fry
White Bean and Collard Greens Skillet
Spanish Spinach with Chickpeas
Mushroom Pasta with Sautéed Spinach
Black Bean–Sweet Potato Burgers
Crispy Baked Tofu and Broccoli Noodle Bowls
White Bean and Veggie Quinoa Bowls with Pesto
Mediterranean Roasted Veggie Wraps
Baked Lentil Meatballs
CHAPTER 6: Fish and Seafood Mains
Mayo-Less Apple Tuna Salad Sandwich
Soy-Glazed Seared Salmon
Baked Salmon Patties over Simple Arugula Salad
Baked Pesto Salmon
Baked Halibut with Tomatoes
Grilled Fish Tacos with Avocado Crema
Fish en Papillote with Summer Squash
Fresh Shrimp Summer Rolls
Lemon-Garlic Shrimp Skewers
Shrimp Quinoa Fried “Rice”
Pan-Seared Scallops with Zucchini Noodles
Shrimp and Scallop Paella
CHAPTER 7: Poultry and Meat Mains
Spiced Chicken Pita Wraps
Oatmeal-Crusted Baked Chicken Cutlets
Strawberry-Balsamic Chicken
Sheet-Pan Chicken Fajitas
Light and Lemony Chicken Piccata
One-Pan Turmeric Chicken
Spinach-Turkey Meatballs
Juicy Greek Turkey Burgers
Roasted Turkey Tenderloin with Balsamic-Blueberry Sauce
Blended Mushroom and Beef Burgers
Sheet-Pan Flank Steak and Veggies with Chimichurri
Fall Harvest Sheet-Pan Pork Tenderloin
CHAPTER 8: Snacks and Sweet Treats
Superfood Trail Mix
Rosemary and Sea Salt Roasted Almonds
Lemon-Turmeric Date Bites
Raspberry-Almond Chia Pudding
Frozen Greek Yogurt Bites
No-Bake Berry Fruit Pizza
Avocado Chocolate Truffles
Rustic Blueberry-Peach Crisp
CHAPTER 9: Dressings and Sauces
Lemon-Dijon Dressing
Five-Ingredient Ginger Dressing
Three-Ingredient Blueberry Chia Seed Jam
Family-Favorite Peanut Sauce
Simple Tzatziki
Fresh Herb Chimichurri
Vegan Spinach Pesto
Hidden Veggie Marinara Sauce
Blank Meal Plan
MIND Diet Food Tracker
Measurement Conversions
Resources
References
About the Author

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