THE MIND DIET for healthy ageing
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SCIENCE OF THE MIND DIET The MIND diet was formulated by researchers based on many years of studies into which eating patterns resulted in people living longer, healthier lives. The helpful elements of these diets seems to be their ability to help keep blood pressure down, avoiding plaque build up in the blood vessels but also keeping the gut microbiome healthy and providing the body with a large array of antioxidants which combat the effects of oxidative stress and inflammation. The MIND diet is designed to prevent or slow cognitive decline. It has been formulated by scientists specifically to target brain heath. It is a variation of the Mediterranean diet but incorporates elements of the DASH diet (which is aimed at blood pressure lowering) too. The MIND diet focusses on plant foods linked to dementia prevention but importantly also includes fish; possibly the food with the strongest link to higher cognitive function and slower cognitive decline. This may be due to the omega three fatty acids in fish which are potent anti-inflammatories. What it doesn't include are typical Western diet foods such as highly processed foods, a lot of red and processed meat, (salami, sausages, ham etc), fried foods, cheap vegetable oils (rather then extra virgin olive oil) and fast food. Research suggests that it is the phytochemicals in plant foods which make them good for the brain. There are thousands of them and they give plants foods their distinctive colours, flavours and smells.
THE BASICS OF THE MIND DIET Leafy greens - at least 6 serves/week Other vegetables - at least 1 serve/day Whole grains - at least 3 serves/day Berries - at least 2 serves/week Fish- at least 1 serve/week Poultry - 2 serves/week Beans - 3 serves/week Nuts - 5 serves/week Wine (preferably red) - 1 glass/day Use Olive oil
MEAL PLAN EXAMPLE Breakfast
Lunch
Dinner
Tuna wholegrain sandwich, mixed salad on the side. Olive oil and wine vinegar or lemon juice dressing. 1 pear.
Roast chicken with lemon, rosemary & garlic. Brown and wild rice, roasted Mediterranean vegetables, topped with rocket.
Tuesday
Overnight oats with banana, Cold chicken salad. Add leftover cinnamon, chopped pecans and a rice and Mediterranean veg, top dollop of natural yoghurt. with pesto. Strawberries.
Wholemeal spaghetti with tomato, olive and caper sauce. Grated parmesan, green salad, olive oil vinegar dressing, or a serve of green beans. (add tuna if you like) Grilled swordfish with lemon and parsley on Greek salad. Chat potatoes. 1 glass red wine.
Wednesday Thursday
Monday
Home made muesli (includes nuts, seeds, psyllium husk, oats, rye flakes, barley flakes, rolled quinoa, oat bran). Milk, natural yoghurt, berries.
Friday Saturday Sunday
2 pieces wholemeal or rye toast with nut butter and sliced apple/banana. Berries and natural yoghurt.
Vegetable and lentil soup. 1 piece wholemeal toast with hummus. 2 kiwi fruits.
Home made muesli (includes nuts, seeds, psyllium husk, oats, rye flakes, barley flakes, rolled quinoa, oat bran). Milk, natural yoghurt, berries.
Toasted wholemeal cheese, pesto, tomato, avocado sandwich. Green salad on the side. Yoghurt with berries.
Vegetable and red kidney bean curry with brown rice. Raita of natural yoghurt, cucumber and mint. Spinach, lemon and red onion salad. Olive oil vinegar dressing
Fruit salad with natural yoghurt and chopped almonds, walnuts or pecans. 1 piece wholemeal toast with nut butter, hummus or ricotta.
Vegetable and lentil soup. 1 piece wholemeal toast with hummus. 1 apple.
2 poached eggs, grilled tomato, wilted spinach, avocado, mushrooms. 1 piece wholemeal toast.
Salad with lots of raw vegetables, falafels, hummus, avocado, tomato and tahini or yoghurt dressing. Handful of nuts. 1 pear.
Chicken chasseur- cooked in red wine with capsicum, onions, garlic, mushrooms. Serve with wholemeal cous cous or quinoa plus steamed green veg. 1 glass red wine.
Wholemeal ricotta pancakes with berries and yoghurt. A little drizzle of maple syrup if you must!
Sharing platter of hummus, wholemeal pita bread, dolmades, olives, hot smoked salmon, raw veg sticks, fetta cheese, nuts. 1 pear.
Fragrant spiced lentils wth grilled salmon. Green vegetables 1 glass red wine.. Grilled steak or roast beef. Roast potatoes with herbs, fill half the plate with steamed veg - carrots, broccoli, kale, spinach, peas.... 1 glass red wine.
what else matters Our whole lifestyle contributes to a healthy old age
Don't smoke Exercise every day. Include exercise that makes you breathe hard (eg walking up hills, running, swimming fast, cycling fast, playing tennis...) resistance or weight bearing exercise, flexibility and balance exercises. Get at least 7 hours sleep a night. Watch your weight, but don't expect to weigh what you did at 18! Practice something that helps you to de-stress- meditation, listening to music, prayer, yoga, deep breathing.... Minimise your use of salt. Switch to herbs and spices for flavour. Stay social. Meet friends, eat together, exercise together, laugh. Practice a hobby that keeps your mind sharp- reading, crosswords, sudoku, scrabble, solitaire, bridge.... Cultivate an optimistic attitude Practice lifelong learning. Be gentle with yourself. Every time you feel you are not living up to these habits, forgive yourself, brush yourself off and start again!
THE RECIPES As you grow in confidence you can make additions and adjustments or find your own recipes. This is just to get you started.
MUESLI Directions
Ingredients 2 kg Rolled Oats
1 2 3 4 5 6
This makes.a large quantity but it keeps well . I keep my back up supply in the fridge to keep the nuts tasting fresher. Locate 2 large airtight containers. Put the oats, barley, rye, oat bran, psyllium, fruit medley and chia seeds into the containers (half of each ingredient in each container). Mix together with a large spoon. Heat the oven to about 180 C. On large trays spread out the seeds and roast until lightly coloured. Add to the muesli mix.
500g Rolled Barley 500g Rolled Rice 500g Rolled/Flaked Quinoa 300g Pepitas 300g Sunflower Kernels 250g Oat Bran 250g Psyllium Husk
Repeat the roasting process with the nuts and the coconut. Watch the coconut like a hawk as it colours then burns very quickly. (4-5 minutes?) Chop the nuts (I use a very quick pulse in a food processor) before adding to the muesli.
250g Chia Seeds
Chop the prunes and any other dried fruit which is in large pieces. Add to the muesli.
500g Dried, Pitted Prunes
Mix everything together well. Keep in airtight continaers.
1kg Fruit Medley (chopped dried apricot, apple, sultanas)
Other dried fruit to tastedried figs, cranberries, dates 400g Almonds (skin on) 250g Pecans or walnuts 350g Shredded Ccoonut
OVERNIGHT OATS There are so many variations that you can make on this recipe. Invent your own seasonal fruit/nut/seed combinations. You can even add cocoa powder for chocolate oats.
Directions
Ingredients
1
1/3 Cup Rolled Oats,
2
In a bowl or wide necked jar, combine the oats or muesli, cinnamon, chia seeds and nut butter .Add a splash of milk and work the nut butter through the oats.
orMuesli 1/4 Teaspoon Cinnamon
Add the rest of the milk and mix to combine.
1 Tablespoon Chia Seeds 1 Tablespoon Almond or
3 4 5
Top with sliced fruit. If you're using banana, pear or apple, do this just before serving so they don't discolour. Store, covered, in the fridge overnight or for up to 5 days. To finish, add the banana (or other fruit), chopped pecans and a dollop of yoghurt. Drizzle with honey or maple syrup if you have a sweet tooth!
Peanut Butter 1/2- 2/3 Cup Milk (dairy or plant based) 1/2 Cup Fruit- Bananas here. 1 Tablespoon Pecans, or other nuts 1 Heaped Tablespoon Natural Yoghurt Drizzle of Maple Syrup or Honey if desired
SALAD DRESSING Extra virgin olive oil and white wine vinegar make a simple but perfect dressing for salad. If you are watching calories, increase the proportion of vinegar to oil and use sparingly.
Directions
Ingredients
1
1/2 Cup Extra Virgin Olive
2
This dressing keeps for weeks at room temperature, so no need to make it each time you make salad. I make a batch every couple of weeks. Shake to recombine before serving.
Oil 1/2 Cup White or Red Wine
Put all the ingredients in a jar. Put the lid on tightly.
Vinegar 2 Teaspoons Dijon Mustard
3
Shake gently to combine. It will separate out again between uses.
4
For a variation you could add a clove of garlic to the dressing(whole, peeled) which will infuse it with garlic flavour. Don't keep that variation too long in case of botulism from the garlic as it gets old.
or Wholegrain Mustard
ROASTED MEDITERRANEAN VEGETABLES Make a batch and use leftovers in a lunch salad.
Directions
Ingredients
1
Preheat oven to 170-180C.
Extra Virgin Olive Oil
2
Prepare the vegetables by cutting into large bite sized pieces. If using beetroot, microwave or boil for a few minutes first to start them cooking.
3 4 5
Balsamic Vinegar
Line a baking tray with baking paper. Put in the longest cooking vegetables: pumpkin, beetroot (par boiled), fennel, onion; add some olive oil and toss to coat. Bake for 10-15 minutes. Add remaining vegetables and chopped herbs and garlic, plus more oil to coat. Bake for a further 10-15 minutes until all the vegetables are cooked through. Sprinkle with balsamic vinegar to serve.
Slivered garlic Mediterranean vegetablesyour choice of red onion, fennel, capsicum, cherry tomatoes, zucchini, eggplant, sweet potato, pumpkin, beetroot Herbs such as rosemary, basil or oregano
SPAGHETTI PUTTANESCA With or without tuna this is seriously tasty.
Directions
Ingredients
1
Cook the spaghetti in boiling water until al dente. (Usually about 10-12 minutes)
500g Spaghetti, preferable
2
.Fry the onion, garlic, capers, olives, chillies, and oregano in a little olive oil for a few minutes.
wholewheat or high fibre 2 cloves garlic, finely chopped 1 Brown Onion, finely chopped 1 handful capers, soaked in water and
3 4 5
Add the cans of tomatoes. Bring to a simmer, and continue to cook for 4 or 5 minutes, until you have a lovely tomato sauce consistency. Just before the spaghetti is cooked, add the tuna and stir through. Remove from the heat.
drained 2 handfuls big black olives, pitted 1 Can Tuna (at least 185g size), in Olive Oil or Springwater, drained.(if
Drain the spaghetti then add to the sauce. Toss the sauce through. Rip all the basil over it, add salt and pepper to taste using) (you shouldn’t really need salt), and serve.
3 small dried red chillies, crumbled or 1 fresh birds eye chilli, chopped 1 tablespoon dried oregano (or 2 Tablespoons chopped fresh oregano) Extra-virgin olive oil 2 x400g cans tomatoes, drained and chopped- choose no added salt variety 1 good handful fresh basil
VEGETABLE AND LENTIL SOUP I have to say this is better reheated on day two- the flavours seem to deepen.
Directions
Ingredients
1
½ Cup Raw brown/green Lentils
Prepare the vegetables
1/3 Cup Brown rice 2 Tablespoons Olive oil
2
Boil then simmer the first 6 ingredients with 6 cups of water. 2 Crushed Garlic cloves Cook for 7-8 minutes. 2 Tablespoons Soy sauce
2 Bay leaves
3
Add the rest of the ingredients and 2 cups more of water. Cover and simmer for 25-30 minutes more.
1 Small onion, chopped 2 Medium carrots, diced 1 Chopped celery stalk Handful chopped celery leaves 1 x Tin chopped tomatoes ½ Cup tomato sauce or tomato juice ¼ cup red wine or dry sherry 1 Teaspoon chopped basil (more if it is fresh) 1 teaspoon paprika ½ Teaspoon marjoram (more if it is fresh) ½ Teaspoon Thyme Salt and Pepper
CHICKEN CHASSEUR This makes enough for 6 servings so you could freeze half for an easy dinner next week!
Directions
Ingredients
1
Heat a little oil in a large, deep pan. Saute chicken in batches Olive oil until crisp and golden. Set aside.
2
Saute mushrooms, cook until tender. Set aside.
3
Add a little more oil to the pan with the onion, carrot, capsicum and celery stalks. Cook for 2-3 minutes, sprinkle with flour and mix until combined.
4
Add the stock and wine, and stir until the mixture thickens slightly.
5
Season to taste, then stir through the tomato paste. Return chicken and mushrooms to the pan, cover and simmer for 35-45 minutes or until chicken is tender.
6
Stir through the parsley and serve.
1 1/2 kg chicken thighs 250g button mushrooms whole 1 onion chopped 1 carrot chopped 2 celery stalks chopped 1 Red capsicum, chopped 1/4 cup plain flour 1 cup Chicken Stock (or water) 1 cup red wine 140g tomato paste 1/4 cup parsley chopped 1 pinch salt and pepper to taste
VEGETABLE AND KIDNEY BEAN CURRY Add more vegetables such as green beans or snow peas if you have them.
Directions
1
Heat oil in a pan over a medium/low heat and fry the onion for about 7 minutes or until soft but not browned.
Ingredients 2 teaspoons oil 1 red onion peeled and diced 2 cloves of garlic chopped
2
Add the garlic, ginger, garam masala, cumin, bay leaves and chilli and cook for a further minute.
Thumb-sized piece of ginger peeled and finely chopped 2 teaspoons garam masala
3
Add the canned tomatoes and coconut milk and simmer for 10 minutes to reduce and thicken slightly.
1 teaspoon ground cumin 2 bay leaves 1-2 red chillies deseeded and finely
4
Stir in the kidney beans and heat for 3 minutes, then stir in the spinach and cook for a further minute to wilt. Stir in the lime juice and serve.
chopped - adjust to your taste for heat 1 can diced tomatoes 1 can coconut milk 1 can kidney beans drained and rinsed
The level of spice is 100% controlled by how much red chilli you’d like to add. Stir in the spinach last and let the heat of the curry wilt it down rather than adding it at first. This will prevent it from becoming soggy. Make sure you drain and rinse the kidney beans well as if the liquid from the can is added to the curry it will change the texture.
2 cups spinach rinsed 1 lime juiced
FRAGRANT SPICED LENTILS These lentils are quite different to a curry, they have a fresh, zingy flavour.
Directions
Ingredients
1
Prepare all the chopped ingredients.
Olive oil
2
Heat a little oil in a pan. Add the onion, chilli, ginger and lemongrass and lightly fry until softened.
1 Red Onion, finely chopped 2.5 cm piece of fresh ginger, peeled and finely chopped, or grated. 2 Red and 2 green Chillies, deseeded
3
Add the lentils to the pan, give them a quick stir then add the stock and bring to the boil.
and finely chopped 1 Lemongrass stalk, finely sliced
4 5
Reduce heat to a simmer, cover the pan and cook for 20 minutes or until lentils are soft and all the liquid has been absorbed.
300g Red lentils, washed
Stir in the kaffir lime leaves, coriander and lime juice
6 Fresh kaffir lime leaves, shredded
400l Vegetable stock
Good handful of fresh coriander, chopped Juice of 1 Lime
PESTO Such a great thing to make in Summer when basil is abundant. I use it on toast, in pasta, stirred into rice, as a marinade, dolloped onto grilled fish....
Directions
1 2
3
(Optional) Toast the nuts or seeds for extra flavour: In a medium frypan, toast the nuts/seeds over medium heat, stirring frequently (don’t let them burn!), until nice and fragrant, 3 to 5 minutes.
Ingredients ⅓ cup raw pine nuts, almonds, walnuts, pecans or pepitas 2 cups packed fresh basil leaves
To make the pesto, combine the basil, cooled nuts/seeds, Parmesan, lemon juice, garlic and salt(if using) in a food processor or blender. With the machine running, slowly drizzle in the olive oil. Continue processing until the mixture is well blended but still has some texture, pausing to scrape down the sides as necessary.
(about 3 ounces or 2 large
Taste, and adjust if necessary. Add a pinch of salt if the basil tastes too bitter or the pesto needs more zing. Add more Parmesan if you’d like a creamier/cheesier pesto. If desired, you can thin out the pesto with more olive oil. (Consider, however, that if you’re serving the pesto on pasta, you can thin it with small splashes of reserved pasta cooking water to bring it all together. )
2 cloves garlic, roughly chopped
Store leftover pesto in the refrigerator, covered, for up to 1 week. You can also freeze pesto.
bunches) ¼ cup grated Parmesan cheese 1 tablespoon lemon juice
½ teaspoon fine sea salt (I use none) ½ cup extra-virgin olive oil
HUMMUS Another versatile ingredient: good on toast, sandwiches, as a dip, a side for kebabs...
Directions
Ingredients
1
400g can chickpeas or 1 ½ cups (250
2 3
4 5
In the bowl of a food processor, combine the tahini and lemon juice and process for 1 minute, scrape the sides and bottom of the bowl then process for 30 seconds more. This extra time helps “whip” or “cream” the tahini, making the hummus smooth and creamy.
grams) cooked chickpeas 1/4 cup (60 ml) fresh lemon juice, 1 large lemon
Add the olive oil, chopped garlic, cumin, chilli (if using) and a 1/2 teaspoon of salt to the whipped tahini and lemon juice. 1/4 cup (60 ml) well-stirred tahini Process for 30 seconds, scrape the sides and bottom of the 1 small garlic clove, chopped bowl then process another 30 seconds or until well blended. Open, drain, and rinse the chickpeas. Add half of the chickpeas to the food processor and process for 1 minute. Scrape sides and bottom of the bowl, then add remaining chickpeas and process until thick and quite smooth; 1 to 2 minutes. The hummus may be too thick or still have tiny bits of chickpea. To fix this, with the food processor turned on, slowly add 2 to 3 tablespoons of water until you reach the perfect consistency. Taste for salt and adjust as needed. Serve hummus with a drizzle of olive oil and dash of paprika. Store homemade hummus in an airtight container and refrigerate up to one week, or freeze some.
2 tablespoons (30 ml) extra-virgin olive oil, plus more for serving 1/2 teaspoon ground cumin Salt to taste, a pinch of chilli powder too if you like it spicy 2 to 3 tablespoons (30 to 45 ml) water Dash ground paprika or sumac, for serving
WHOLEMEAL RICOTTA PANCAKES Serve with more ricotta, or yoghurt and fresh fruit of your choice. A drizzle of maple syrup is also nice!
Directions
1 2
Place ricotta, yolks and milk in a bowl; whisk to combine.
3
Beat egg whites to stiff peaks using an electric mixer; lightly fold through batter.
4 5
Thoroughly stir together flours, baking powder and a pinch salt; stir into egg mixture.
Preheat oven to low. Line a baking tray with baking paper. Heat a large non-stick frying pan over moderate heat. Lightly spray with oil. Cook mounded tablespoons of batter, in batches, for 1-2 minutes each side until firm and golden. Keep warm in oven until served.
Ingredients 250g tub low-fat smooth ricotta 4 eggs, separated 3⁄4 cup low-fat milk 1⁄2 cup plain flour 1⁄2 cup wholemeal plain flour 1 teaspoon baking powder cooking oil spray
BON APPETIT! Connect with me, Corinne Nash, of Goodness Me Nutrition:
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