MIND Diet for Beginners : 85 Recipes and a 7-Day Kickstart Plan to Boost Your Brain Health

Feed your brain with the MIND diet—a beginner's cookbook and meal plan The Mediterranean-DASH Intervention for Neurodegenerative Delay, or the MIND diet, is a brain-building way to eat that's proven to treat hypertension, support your brain health, and reduce the risk of Alzheimer's disease and dementia—all while enjoying delicious and nutritious meals. Kick-start your MIND diet with an easy step-by-step guide, plus a 7-day meal plan—complete with shopping lists. And dig in to 85 tasty beginner recipes that keep your brain (and body) healthy and happy. MIND Diet for Beginners features: A 5-step MIND plan—Incorporate the MIND diet into your lifestyle with a beginner-friendly 5-step plan, help on stocking your kitchen, meal planning guidance, and more. Tools to stay organized—Stay on track with an easy-to-follow meal plan, shopping lists, food trackers, and advice for long-term success. Quick, easy recipes—Make it simple to boost your brain health with the 30-minute recipes, 5-ingredient recipes, one-pot recipes, or no-cook recipes in this MIND diet cookbook. MIND Diet for Beginners has everything you need to boost your brainpower and keep your body happy. Introduction PART ONE: MIND Diet 101 CHAPTER 1: Understanding the MIND Diet CHAPTER 2: Getting Started on the MIND Diet PART TWO: MIND Diet Recipes for Brain Health CHAPTER 3: Smoothies and Breakfasts Raspberry-Lemon Smoothie Energizing Matcha Smoothie Blueberry Muffin Smoothie Vanilla-Mint Green Smoothie Almond-Blueberry Overnight Oats Brain-Boosting Muesli Oatmeal Blender Pancakes Toasted Almond–Quinoa Breakfast Bowl Slow-Cooker Cinnamon-Walnut Oatmeal Savory Steel-Cut Oats Smoked Salmon and Spinach Quinoa Bowl Loaded Breakfast Sweet Potatoes, Two Ways Green Shakshuka Spinach and Sweet Potato Frittata Farmers’ Market Tofu Scramble CHAPTER 4: Salads, Soups, and Sides Strawberry and Avocado Salad Spring Salmon Salad Massaged Kale Salad Apple Cider Vinegar Purple Coleslaw Zesty Mayo-Less Potato Salad Smashed Avocado and Chickpea Salad Quinoa Crunch Salad with Peanut Dressing Nourishing Green Soup Curried Carrot Soup Simple Miso Soup Lemon Chicken and Farro Soup Slow-Cooker Turkey and Kale Minestrone Soup Simple Balsamic Roasted Tomatoes Go-To Sautéed Garlic Kale The Best Roasted Vegetables Lemony Brown Rice CHAPTER 5: Vegan and Vegetarian Mains Lemon Grain Bowls with Cracked Freekeh and Roasted Chickpeas Tofu-Spinach Curry One-Pan Southwestern Quinoa Skillet Quinoa-Stuffed Sweet Potatoes Salsa Verde Enchiladas Cashew-Veggie Stir-Fry White Bean and Collard Greens Skillet Spanish Spinach with Chickpeas Mushroom Pasta with Sautéed Spinach Black Bean–Sweet Potato Burgers Crispy Baked Tofu and Broccoli Noodle Bowls White Bean and Veggie Quinoa Bowls with Pesto Mediterranean Roasted Veggie Wraps Baked Lentil Meatballs CHAPTER 6: Fish and Seafood Mains Mayo-Less Apple Tuna Salad Sandwich Soy-Glazed Seared Salmon Baked Salmon Patties over Simple Arugula Salad Baked Pesto Salmon Baked Halibut with Tomatoes Grilled Fish Tacos with Avocado Crema Fish en Papillote with Summer Squash Fresh Shrimp Summer Rolls Lemon-Garlic Shrimp Skewers Shrimp Quinoa Fried “Rice” Pan-Seared Scallops with Zucchini Noodles Shrimp and Scallop Paella CHAPTER 7: Poultry and Meat Mains Spiced Chicken Pita Wraps Oatmeal-Crusted Baked Chicken Cutlets Strawberry-Balsamic Chicken Sheet-Pan Chicken Fajitas Light and Lemony Chicken Piccata One-Pan Turmeric Chicken Spinach-Turkey Meatballs Juicy Greek Turkey Burgers Roasted Turkey Tenderloin with Balsamic-Blueberry Sauce Blended Mushroom and Beef Burgers Sheet-Pan Flank Steak and Veggies with Chimichurri Fall Harvest Sheet-Pan Pork Tenderloin CHAPTER 8: Snacks and Sweet Treats Superfood Trail Mix Rosemary and Sea Salt Roasted Almonds Lemon-Turmeric Date Bites Raspberry-Almond Chia Pudding Frozen Greek Yogurt Bites No-Bake Berry Fruit Pizza Avocado Chocolate Truffles Rustic Blueberry-Peach Crisp CHAPTER 9: Dressings and Sauces Lemon-Dijon Dressing Five-Ingredient Ginger Dressing Three-Ingredient Blueberry Chia Seed Jam Family-Favorite Peanut Sauce Simple Tzatziki Fresh Herb Chimichurri Vegan Spinach Pesto Hidden Veggie Marinara Sauce Blank Meal Plan MIND Diet Food Tracker Measurement Conversions Resources References About the Author