MIND Diet Ultimate Vegetable Soup to Help Reduce the Risk of Alzheimer’s Disease

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, Hank, raved about how much he loves his wife’s cooking, in particular her vegetable soup. The following recipe is inspired by Hank’s food memory from the cookbook:

Recipe

This Ultimate Vegetable Soup is packed with warm, delicious, colorful, and nutrition packed ingredients!

Ingredients

Servings: About 8

  • 1 onion
  • 3 gloves garlic
  • 2-3 carrots
  • 2-3 stalks of celery
  • 1 zucchini
  • 2 cups broccoli
  • 2 cups cauliflower
  • 1 1/2 cups cut green beans (frozen)
  • 1 1/2 cups peas (frozen)
  • 1 1/2 cups corn
  • 1 can chickpeas
  • 1 can lima beans
  • 15 oz. can diced tomatoes (or fresh)
  • 8 cups vegetable broth
  • 1 tbsp Italian seasoning
  • salt to taste

Instructions

  1. Prep veggies: mince garlic and dice onion, carrots, celery, and zucchini. Cut broccoli and cauliflower into small bite-sized pieces.
  2. In a large stockpot over medium heat, saute onion, carrots and celery for 5-7 minutes. Add garlic and cook 30 seconds.
  3. Add broth, tomatoes with juice, and all remaining ingredients. Increase heat and bring to a boil.
  4. Reduce heat, cover, and simmer for 20-30 minutes or until veggies are desired tenderness.
  5. Salt to taste.

Other Recipes to Try

MIND_Diet_Soups_Pinterest_Board

Check out our Pinterest Board for other MIND Diet Soups!

AlzTex Admin

The Alzheimer's Association Houston & Southeast Texas Chapter (www.alz.org/texas) consists of families, caregivers, scientists, health professionals, and concerned citizens who are committed to finding a cure for Alzheimer's Disease and to easing the burden of Alzheimer's Disease and related disorders on patients and their families and loved ones.