The MIND diet, short for Mediterranean-DASH Intervention for Neurodegenerative Delay, is exactly what it sounds like. Combining the nutritional benefits of the Mediterranean diet with the DASH diet, the MIND diet focuses on creating a balanced diet centered around brain-healthy foods, like whole grains, leafy greens, fish, and nuts. Want to try it for yourself? We’ve compiled a list of 20 recipes that feature these healthy ingredients for breakfast, lunch, dinner, and snacks. Try our Raspberry, Peach, and Mango Smoothie Bowl or Grilled Salmon with Mustard and Dill and Vegetables.
Easy salmon cake
Photographer: Jen Causey, Food Stylist: Chelsea Zimmer, Prop Stylist: Lydia Purcell
These healthy salmon cakes are a delicious way to boost your omega-3 intake, and a great way to use up some convenient canned salmon (or leftover salmon).
Raspberry Peach Mango Smoothie Bowl
This healthy smoothie recipe is your gateway to the smoothie bowl trend. Make your own smoothie with your favorite fruits, nuts, and seeds. Be sure to use frozen fruit in step 1 to create a creamy, frosty base for your toppings.
Bean salad with basil vinaigrette
This eye-popping bean salad recipe channels your inner food stylist as you plate up beans and veggies. Serve at a potluck or as a beautiful salad for brunch alongside grilled chicken, scallops, or fish.
Brown rice and shrimp rice bowl with tomato and avocado
This quick and easy bowl of brown rice and cooked shrimp tossed in a ginger soy sesame sauce is a flavorful dish that comes together in no time. Topped with tomatoes and avocado, it adds color and nutrients. Use leftover brown rice or buy a package of pre-cooked brown rice at the grocery store to make this dish with no cooking required.
Baked Kale Salad with Crunchy Quinoa
Photographer: Bree Goldman Food Stylist: Annie Probst Prop Stylist: Gabe Greco
Crispy quinoa in the oven adds delicious texture to this bright and hearty kale salad, and a lemon, honey, and garlic dressing complements the sweetness of the roasted vegetables. Topping the salad with feta and pepitas adds extra flavor.
Cherry and Walnut Overnight Oats
Cream cheese, dried cherries, and crunchy walnuts give this overnight oats recipe a cheesecake-like flavor and creamy texture, fresh lemon zest adds a little tang, and the subtle sweetness of raw cane sugar balances the tartness of the fruit.
Fruit & Yogurt Smoothie
Photographer: Morgan Hunt Glaze, Food Stylist: Julian Hensarling, Prop Stylist: Shel Royster
This easy fruit smoothie recipe requires just three ingredients: yogurt, fruit juice, and frozen fruit. Combine fruit every day for a healthy breakfast or snack that you’ll never tire of.
Grilled salmon with mustard dill and vegetables
Photographer: Carson Downing, Food Stylist: Annie Probst, Prop Stylist: Joseph Wanek
In this easy grilled salmon recipe, the salmon is cooked on a cedar plank, one of the most foolproof grilling methods. It uses zucchini, tomatoes, and onions, but you can use your favorite veggies instead.
All-purpose seasoned almonds
Grinding the Everything Bagel Seasoning in a spice grinder helps it adhere better to the almonds.
Chicken and quinoa casserole
Photographer: Jen Causey, Food Stylist: Tory Cox, Prop Stylist: Claire Spollen
This aromatic and flavorful dish is like a veggie pizza in casserole form, topped with fresh basil, herbed diced tomatoes, and melted cheese. If you can’t get hold of fresh mozzarella chilesine, buy a large bowl and tear it into small pieces. Preheating a baking sheet will help caramelize the roasted vegetables, adding flavor to this delicious dinner.
Roasted Red Peppers and Spinach with Egg Rolls
Photographer: Fred Hardy, Food Styling: Jennifer Wendorf, Prop Stylist: Shel Royster
This Egg Bites recipe is inspired by Starbucks’ popular grab-and-go breakfast, and every bite is packed with veggies and smothered in a light, creamy egg custard. Once you’ve learned how to make it, try varying the veggies and cheeses. You can also add some minced garlic, chopped fresh herbs, or a splash of hot sauce for a little zing.
Lemon Blueberry Oatmeal Bars
Photographer: Fred Hardy, Food Stylist: Jennifer Wendorf
These Lemon Blueberry Oatmeal Bars taste like a hearty bowl of oatmeal in your hand. Each bar is loaded with fresh blueberries and infused with lemon zest. Once you get the hang of this easy breakfast, try adding raspberries or blackberries or substituting toasted pecans or walnuts for an alternative flavor.
Convenient Vegan Lettuce Wraps for Meal Prep
This healthy lunch idea replaces traditional hot fillings with a cool, plant-based bean salad loaded with fresh herbs and lemon. Putting a bit of quinoa on top of the lettuce leaves before adding the filling helps keep the wrap from getting soggy.
Purple fruit salad
This refreshing fruit salad with juicy plums, grapes and berries can be served on its own or paired with other color-block fruit salads (such as red, green and orange) for a fun, crowd-pleasing rainbow side dish.
Seared Tuna with Bulgur and Chickpea Salad
This healthy tuna recipe combines fresh fish, olive oil, lemon juice, fresh herbs and chickpeas. Makes 2 servings? Flake 2 leftover tuna steaks and mix into leftover bulgur salad, then serve over lettuce for lunch the next day.
Avocado toast topped with salsa
Photography: Carson Downing, Food Stylist: Holly Dreesman, Prop Stylist: Gabe Greco
Use leftovers from taco night to make an easy avocado toast topped with salsa for a quick snack or serve as a breakfast starter with an egg on top. You can also use single-serving packets of mashed avocado or guacamole in place of fresh avocado.
Skillet Lemon Chicken with Spinach
Diana Chistruga
Loaded with spinach and bell peppers, this simple and super easy chicken dinner is delicious on its own or served over brown rice or your favorite pasta dish.
mixed berry breakfast smoothie
Robbie Lozano
Smoothies are a popular breakfast option, but many don’t have enough calories or nutrients to be considered a complete meal. This creamy berry smoothie has the perfect balance of protein, carbs and fat to keep you full until your next meal.
Celeriac and Walnut Tacos
Trick your meat-loving family and friends with this easy, plant-based taco dinner recipe. Ground toasted nuts and chopped sautéed celery give it a ground beef-like texture, and classic taco seasoning tops it off. For a little extra heat, sprinkle some chopped jalapeño on top of these healthy vegetarian tacos.
Green Goddess Tuna Salad
Photographer: Rachel Marek, Food Stylist: Lauren McAnelly, Prop Stylist: Gabriel Greco
Canned tuna makes this recipe convenient and easy to keep in the pantry while still providing a rich source of protein and omega-3 fatty acids. Salmon, sardines or mackerel would work equally well for this easy recipe. Use leftover herb sauce as a dressing for salads or grain bowls, a sandwich spread or as a dip for veggies. This recipe can easily be doubled so you can make a large batch to meal prep for the week. Serve on bread or wraps, on top of veggies, or with your favorite chips, crackers or cucumber slices.
EatingWell.com, June 2024
