Living with Mild Cognitive Impairment (MCI)

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Tue, Jan 8, 2019 8:00am

Mediterranean Diet Recipes for the New Year

By Dr. Anne Shandera-Ochsner, HABIT MN Director, @dranneshanderaochsner

backedhicken

As you attempt to get your hand and brain into the habit of writing “2019”, many of you may also be marking the New Year by committing or re-committing to eating more healthfully. As we’ve noted in previous posts, the Mediterranean Diet is a style of eating that has shown benefits to the health of the brain. It’s been a while since we provided you with new recipes, and if you’re like me, a new, yummy recipe can be just the thing for the winter blah’s that have you stuck in a rut!

The following recipes come from the Mayo Clinic Dan Abrahams Healthy Living Center.

This simple recipe for Baked Chicken with Orange and Oregano is an easy, elegant protein dish fit for guests.

Ingredients

  • 1 Whole Chicken
  • 3 Oranges, Juiced
  • 2 cloves garlic
  • 2 tsp fresh oregano
  • 2 oz red wine, Pinot Noir or similar
  • Freshly ground black pepper to taste.

Another main dish option that helps you get one of your weekly servings of brain-healthy fish in is Grilled Miso Salmon.

Ingredients

  • ½ cup Japanese style sweetened sake
  • 2 Tbsp. minced fresh chives
  • 1 Tbsp. yellow miso
  • 1 Tbsp. low-sodium soy sauce
  • 1 tsp. tahini
  • 1 tsp. peeled, minced fresh ginger
  • 4 salmon fillets, 5 oz. each
  • 2 Tbsp. chopped fresh cilantro
  • 1 tsp. toasted sesame seeds

Pair either of these dishes with your favorite oven roasted veggies and a whole grain-based side dish, and you’ll have a feast that your stomach and brain will enjoy!

Give these recipes a try and post below to let us know how you liked them!

Oh no… you have made me so hungry I'm going to have to go right out and buy salmon! I was feeling like I was in a rut on meal planning and this gives me something new to try. Thanks!

@debbraw

Oh no… you have made me so hungry I'm going to have to go right out and buy salmon! I was feeling like I was in a rut on meal planning and this gives me something new to try. Thanks!

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I have a whole chicken in the freezer and I am going to try this soon.

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