The MIND Diet
Recently reported at the Alzheimer’s Association International Conference, results from four large population-based studies support a connection between good dietary practices and better cognition in old age.
- The Mediterranean and DASH (Dietary Approaches to Stop Hypertension) diets were originally developed or codified to help improve cardiovascular health.
- A hybrid of these diets, called the Mediterranean-DASH Intervention for Neurodegenerative Delay,or MIND diet, is gaining attention for its potential positive effects on preserving cognitive function and reducing dementia risk in older individuals. A 2015 study found that individuals adhering to this diet exhibited less cognitive decline as they aged (Morris et al. Alzheimer’s Dement. 2015; 11:1015-22).
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:
These simple, healthy Blueberry Muffins are a great way to start your day!
- 3 large eggs
- 1 cup cashew (or almond) butter
- 1 tbsp maple syrup
- 1 tsp vanilla extract
- 3/4 cup blanched almond flour
- 1/3 cup tapioca flour
- 1 tsp baking soda
- 1/8 tsp sea salt
- 3/4 cup fresh blueberries
- Preheat your oven to 350 degrees and line a 12 cup muffin pan with liners for easy removal.
- In a large bowl, whisk together the 3 eggs with the cashew/almond butter until smooth, then whisk in the maple syrup and vanilla.
- In a separate bowl, combine the almond flour, tapioca flour, baking soda and salt. Stir this mixture into the egg mixture until you have a fully combined batter, then stir in the blueberries.
- After the blueberries are stirred in, spoon or pour the batter into the lined muffin pan to fill each cup about ¾ full to make 12 muffins
- Bake in the preheated oven on the middle rack for 15-20 minutes or until the tops are lightly browned and a toothpick inserted into the center of one comes out clean.
- Allow to cool in the pan for a few minutes before transferring to wire racks to cool completely. Enjoy!
Other Recipes to Try
- Fuss-free Apple Maple Muffins
- Almond Butter Banana Muffins
- Coconut Flour Pumpkin Muffins
- Lemon Poppy Muffins
Check out our Pinterest to see other MIND Diet Breakfast ideas!