The MIND Diet
Recent studies have shown that the brain-healthy MIND diet can reduce the risk of Alzheimer’s Disease by up to 53%. Developed by Dr. Martha Clare Morris at Rush University Medical Center, MIND stands for “Mediterranean-DASH Intervention for Neurodegenerative Delay”. The MIND diet takes the Mediterranean diet as well as the DASH diet and creates an eating plan that has a significant impact in preventing Alzheimer’s disease. It emphasizes eating from 10 brain-healthy food groups, and avoiding eating from 5 unhealthy food groups.
Our Discovering Connections group (an early-stage engagement program at the Alzheimer’s Association Houston & Southeast Chapter) created a cookbook consisting of easy to follow recipes that they enjoyed in their personal lives. This activity provided individuals with early-stage Alzheimer’s who experience early memory loss with a greater sense of independence with meal preparation. The following recipe is inspired by their food memories from the cookbook:
You will crave this Healthy Alternative to Nachos that will leave you satisfied every time!
- 2 medium tomatoes, diced and seeded
- 2 tbsp fresh cilantro, chopped
- 1-2 tbsp lime juice
- 2 cups chopped avocado
- 2 tbsp green onions, chopped
For the Sweet Potato Chips
- 3 large sweet potatoes
- 3 tbsp melted coconut oil
- 1 tsp sea salt
For the Meat
- 1 medium yellow onion, diced
- 1 tbsp coconut oil
- 1 green chili, diced
- 1 lb. ground turkey
- 2 tsp chili seasoning
- 1 tbsp tomato paste
- 12 oz. canned diced tomatoes
- 1 tsp salt
- 1/2 tsp pepper
- To make the sweet potato chips, preheat the oven to 375 degrees F. Peel the sweet potatoes and slice thinly, using either a mandolin or sharp knife. In a large bowl, toss them with coconut oil and salt. Place the chips in a single layer on a rimmed baking sheet covered with parchment paper. Bake in the oven for 10 minutes, then flip the chips over and bake for another 10 minutes. For the last ten minutes, watch the chips closely and pull off any chips that start to brown, until all of the chips are cooked.
- While the potato chips are baking, start preparing the turkey. Melt the coconut oil in a large skillet over medium heat. Add the onion and chili to the pan and sauté for 3-4 minutes until softened. Add the ground turkey and cook for 4-5 minutes, stirring regularly. Add the garlic, diced tomatoes, tomato paste, and remaining spices and stir well to combine. Bring the mixture to a simmer and then turn the heat down to medium-low. Cook, covered, for 20-25 minutes, stirring regularly.
- Stir the chopped tomatoes, lime juice, and cilantro into the turkey mixture. Adjust salt and pepper to taste. Remove from heat.
- To assemble the nachos, form a large circle with the sweet potato chips on a platter. Add the turkey mixture into the middle of the circle, and then top with avocados and green onions.
Other Recipes to Try:
- Green Chile Enchiladas
- Veggie Loaded Quesadillas
- Mediterranean Grilled Cheese Sandwich
- Healthy Cauliflower Nachos
Check out our Pinterest Board to find other MIND Diet Healthy Alternatives to foods we can’t resist!