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. One of our early stage members, Gene, shared stories of the delicious homemade enchiladas that his mother made when he was growing up. The following recipe is inspired by Gene’s food memories from the cookbook:
These Chicken Zucchini Enchiladas are the perfect simple, healthy, and delicious meal that everyone will enjoy!
- 4 large zucchini, halved lengthwise
- 1 tbsp extra-virgin olive oil
- 1 large onion, chopped
- 2 cloves garlic, minced
- 2 tsp ground cumin
- 2 tsp chili powder
- 3 cup shredded chicken
- 1 1/3 cup red enchilada sauce
- 3/4 cup Mexican blend cheese
- Sea salt and black pepper to taste
- Fresh cilantro leaves (for garnish)
- Preheat oven to 350º. In large skillet over medium heat, heat oil. Add onion and season with salt. Cook until soft, 5 minutes, then add garlic, cumin, and chili powder and stir until combined. Add shredded chicken and 1 cup enchilada sauce and stir until saucy.
- On a cutting board, use a Y-shaped vegetable peeler to make thin slices of zucchini. Lay out three, slightly overlapping, and place a spoonful of chicken mixture on top. Roll up and transfer to a baking dish. Repeat with remaining zucchini and chicken mixture.
- Spoon remaining 1/3 cup enchilada sauce over zucchini enchiladas and sprinkle with Mexican blend cheese.
- Bake until melty–20 minutes.
- Garnish with cilantro and serve!
Other Recipes to Try
- Turkey Taco Lettuce Wraps
- Ground Turkey Taco Bowls with Cauliflower Spanish Rice
- Mexican Zucchini Burrito Boats
- Sweet Potato Taco Bowl
Check out our Pinterest board for other MIND Diet Healthy Alternatives!