A sample week: MIND diet

A blend of Mediterranean and DASH eating that stresses leafy greens, other vegetables, berries, nuts, beans, whole grains, fish, poultry and olive oil. It limits red meat, butter and stick margarine, cheese, pastries and sweets, and fried or fast food.

Not medical advice. A sample week for ideas, not a meal plan made for you. Portions are as written in each recipe and are not matched to your calorie needs. If you have a health condition, food allergies, are pregnant or take medicines (especially for diabetes or blood pressure), check with your doctor or a registered dietitian before changing how you eat.

The week

Meals with a link have a full recipe below. The others are simple meals you can put together without one.

Day	Breakfast	Lunch	Dinner	Snack
Day 1	Oatmeal topped with blueberries and chopped walnuts	Tuscan white bean and spinach soup (skip the parmesan) with a whole-grain roll	Lemony pan-seared fish with wilted kale and brown rice	A small handful of almonds
Day 2	Greek yogurt with warm berry sauce	Mixed greens salad with apple, walnuts and sunflower seeds, topped with grilled chicken	White bean, kale and tomato stew with brown rice	Strawberries and a few walnuts
Day 3	Spinach and red pepper frittata made without the cheese, with whole-grain toast	Bean, barley and spinach soup made with vegetable broth	Turkey and spinach stuffed peppers with a side of brown rice	Blueberries and a few pecans
Day 4	Cranberry almond breakfast quinoa	Grilled tuna over a chickpea and spinach salad	Chicken and vegetable stir-fry over brown rice	Homemade hummus with carrot sticks
Day 5	Whole-grain toast with peanut butter and a side of raspberries	Country lentil soup with a spinach salad	Braised cod and green beans with pesto, served with quinoa	A small handful of unsalted mixed nuts
Day 6	Eggs scrambled in olive oil with sauteed spinach, and whole-grain toast	Italian summer vegetable and white bean soup with a side of mixed greens	Dijon baked salmon with sauteed Swiss chard and brown rice	Plain yogurt blended with frozen mixed berries
Day 7	Maple pecan granola with low-fat milk and blueberries	Hummus and veggie whole-wheat wrap with a side spinach salad	Turkey chili with beans and corn, with a green salad	An apple and a few walnuts

Tips

Eat a leafy green salad or cooked greens most days.
Have berries at least twice a week; frozen berries work well.
Keep butter under a tablespoon a day, cheese to less than once a week, and pastries and sweets to fewer than five a week; cook with olive oil.
Eat beans at least every other day and fish at least once a week.

What studies found

Observed. Across 23 observational studies, higher MIND adherence went with a 14% lower death rate. Ahmadirad 2026, Nutr Metab (Lond)

See what it could mean for your years

The recipes (19)

Public-domain recipes from U.S. government agencies, reproduced with their credit lines. No endorsement by these agencies is implied.

Tuscan Bean Soup

Serves 6 · Recipe from VA (VHA Nutrition and Food Services) · Original recipe

Ingredients

1 teaspoon olive oil
½ medium onion, chopped (about ½ cup)
2 celery stalks, chopped (about ½ cup)
1 clove garlic, minced (about ½ teaspoon)
1 teaspoon dried oregano
½ teaspoon dried thyme
¼-½ teaspoon crushed red pepper flakes, to taste
2 cups (16 ounces) low-sodium vegetable broth
1 (15-ounce) can no-salt-added white beans (e.g. cannellini beans, great northern beans), drained and rinsed
1 (14.5-ounce) can no-salt-added diced tomatoes
3 cups fresh spinach (about 3 ounces)
6 tablespoons shredded or grated parmesan cheese, divided

Steps

Heat a large saucepan or pot over medium heat.
Add the oil and heat until shimmering.
Add the onion, celery, and garlic. Sauté until the onion and celery are soft, about 3-5 minutes.
Add the oregano, thyme, and red pepper flakes. Sauté until fragrant, about 1 minute.
Stir in the broth, beans, and the tomatoes with their juice.
Increase the heat to high and bring the soup to a simmer. Reduce the heat to maintain simmer.
Cover the saucepan with a lid and cook for 20-25 minutes, allowing the flavors combine.
Remove the lid and stir in the spinach.
Cover the pot with the lid and cook until the spinach is just wilted, about 2-3 minutes.
Divide the soup between six serving bowls and top each with 1 tablespoon of the parmesan cheese. Serve warm.

Per serving: Calories: 135Protein: 10 gCarbs: 15 gFibre: 5 gFat: 4 gSodium: 175 mg

Source: U.S. Department of Veterans Affairs, Veterans Health Administration Nutrition and Food Services.

Lemony Pan-Seared Fish with Wilted Kale

Serves 1 · Recipe from VA (VHA Nutrition and Food Services) · Original recipe

Ingredients

1 lemon
1 (4-to 6-ounce) fish fillet (e.g. flounder, whiting, tilapia, salmon, tuna)
¼ teaspoon salt-free seasoning blend
1½ teaspoons chopped fresh dill (or ½ teaspoon dried)
1 tablespoon olive oil, divided
2 cups chopped or shredded kale, stems removed

Steps

Cut the lemon in half lengthwise. Juice one of the halves into a small bowl. Cut the other half into four wedges. Set the lemon juice and lemon wedges aside.
On a clean plate or other surface (e.g. cutting board), pat the fish dry with paper towels, then season it evenly on both sides with the seasoning blend and chopped dill.
Preheat a nonstick skillet over medium-high heat.
Add ½ tablespoon of the oil to the pan.
Add the fish and cook on the first side until browned, about 2-4 minutes.
Turn the fish over and heat until cooked through and flakes easily with a fork, about 4-6 minutes.
Transfer the fish to a clean plate and cover with foil.
Add the remaining ½ tablespoon of oil to the pan.
Add the kale and cook until wilted, about 2-4 minutes.
Add the lemon juice and stir to combine.
Transfer the kale to the plate with the fish and serve warm, squeezing on additional lemon juice as desired.

Per serving: Calories: 325Protein: 28 gCarbs: 23 gFibre: 4.5 gFat: 15 gSodium: 140 mg

Source: U.S. Department of Veterans Affairs, Veterans Health Administration Nutrition and Food Services.

Greek Yogurt with Warm Berry Sauce

Serves 4 · Recipe from VA (VHA Nutrition and Food Services) · Original recipe

Ingredients

2 cups frozen berries (unsweetened)
1 tablespoon lime juice
2 cups plain Greek yogurt (2% fat)

Steps

Combine the frozen berries and lime juice in a small saucepan.
Bring the mixture to a boil over medium-high heat.
Reduce heat to medium-low to maintain a gentle simmer.
Cook until a sauce forms and thickens, about 10-12 minutes.
Divide the yogurt into four serving bowls.
Top each serving of yogurt with a quarter of the sauce (about ⅓ cup).
Serve immediately, or chill before serving.

Per serving: Calories: 130Protein: 12.5 gCarbs: 13 gFibre: 3 gFat: 3 gSodium: 40 mg

Source: U.S. Department of Veterans Affairs, Veterans Health Administration Nutrition and Food Services.

Autumn Salad

Serves 6 · Recipe from NHLBI (NIH) (Deliciously Healthy Dinners) · Original recipe

Ingredients

1 Granny Smith apple, rinsed and sliced thinly (with skin)
2 Tbsp lemon juice
1 bag mixed lettuce greens (or your favorite lettuce) (about 5 C), rinsed
½ C dried cranberries
¼ C walnuts, chopped
¼ C unsalted sunflower seeds
⅓ C low-fat raspberry vinaigrette dressing

Steps

Sprinkle lemon juice on the apple slices.
Mix the lettuce, cranberries, apple, walnuts, and sunflower seeds in a bowl.
Toss with raspberry vinaigrette dressing, to lightly cover the salad, and serve.

Per serving: Calories: 138Protein: 3 gCarbs: 19 gFibre: 3 gFat: 7 gSodium: 41 mg

Source: National Heart, Lung, and Blood Institute; National Institutes of Health; U.S. Department of Health and Human Services.

White Bean, Kale, and Tomato Stew

Serves 8 · Recipe from VA (VHA Nutrition and Food Services) · Original recipe

Ingredients

1 tablespoon oil
1 large onion, diced
2 large carrots, peeled and diced (about 1 cup)
12 cloves garlic, minced (about 2 tablespoons)
4 cups chopped kale
8 cups (64 ounces) low-sodium vegetable broth
2 (14.5-ounce) cans no-salt-added diced tomatoes
2 (15.5-ounce) cans no-added salt cannellini beans, with liquid
1 (8-ounce) package ready microwavable whole-grain rice (e.g. brown rice) or 2 cups cooked whole-grain rice
2 tablespoons Italian seasoning blend
¼ teaspoon ground black pepper

Steps

Heat a heavy stockpot over medium heat.
Add the oil and heat until shimmering.
Add the onion, carrots, and garlic.
Sauté until the onion and carrots are tender, stirring frequently, about 7-8 minutes.
Reduce the heat to low.
Add the chopped kale and broth.
Cover the pot with a lid.
Simmer for 10-15 minutes.
Add the diced tomatoes and their juice, cannellini beans, rice, Italian seasoning, and black pepper.
Cook until heated through.
Serve warm.

Per serving: Calories: 230Protein: 10 gCarbs: 37.5 gFibre: 6.5 gFat: 2.5 gSodium: 190 mg

Source: U.S. Department of Veterans Affairs, Veterans Health Administration Nutrition and Food Services.

Spinach and Red Pepper Frittata

Serves 4 · Recipe from VA (VHA Nutrition and Food Services) · Original recipe

Ingredients

1 teaspoon oil
½ red bell pepper, diced small
½ small yellow onion, diced small
1 (10-ounce) package frozen chopped spinach, thawed
8 eggs
¼ cup nonfat (skim) milk
1½ teaspoons Italian seasoning
½ cup shredded sharp cheddar cheese

Steps

Preheat the oven to 375°F.
Heat a large, oven-safe frying pan (e.g. cast-iron) over medium heat.
Add the oil and heat until shimmering.
Add the bell pepper and onion. Sauté, stirring occasionally, until softened, about 4-5 minutes.
Stir in the spinach. Remove the pan from the heat.
In a large bowl, whisk together the eggs, skim milk, and Italian seasoning.
Add the egg mixture to the pan with the vegetables.
Bake in the oven until golden brown and fully cooked, about 20-25 minutes.
Sprinkle the cheese on top and let sit until melted.
Serve warm.

Per serving: Calories: 225Protein: 17.5 gCarbs: 6 gFibre: 2 gFat: 15 gSodium: 275 mg

Source: U.S. Department of Veterans Affairs, Veterans Health Administration Nutrition and Food Services.

Bean and Barley Soup

Serves 4 · Recipe from VA (VHA Nutrition and Food Services) · Original recipe

Ingredients

1 teaspoon oil
½ cup diced carrots
½ cup diced celery
1 cup diced onion
1 clove garlic, minced (½ teaspoon)
4 cups (32 ounces) no-salt-added chicken or vegetable broth
1 (15.5-ounce) can no-salt-added great northern beans, drained and rinsed
1 (14.5-ounce) can no-salt-added diced tomatoes
½ cup barley, uncooked
1 teaspoon dried oregano
1 teaspoon dried thyme
¼ teaspoon crushed red pepper flakes
1 (10-ounce) package frozen chopped spinach, thawed

Steps

Heat a large saucepan (pot) over medium heat.
Add the oil and heat until shimmering.
Add the onion, celery, carrots, and garlic.
Sauté until the vegetables are soft, about 4-5 minutes.
Stir in the broth, beans, diced tomatoes and their liquid, barley, oregano, thyme, and crushed red pepper flakes.
Bring to a simmer and cover, stirring occasionally. Allow barley to cook and flavors to blend for about 20 minutes.
Stir in the spinach.
Continue to simmer until fully cooked, about 5 minutes.
Serve warm.

Per serving: Calories: 230Protein: 13 gCarbs: 42 gFibre: 12.5 gFat: 2.5 gSodium: 220 mg

Source: U.S. Department of Veterans Affairs, Veterans Health Administration Nutrition and Food Services.

Stuffed Bell Peppers

Serves 4 · Recipe from VA (VHA Nutrition and Food Services) · Original recipe

Ingredients

4 medium bell peppers
1 tablespoon olive oil, divided
1 pound (16 ounces) lean ground turkey (90% lean or higher)
1 medium onion, diced (about 1 cup)
2 garlic cloves, minced (about 1 teaspoon)
½ teaspoon ground black pepper
1½ teaspoons chili powder
1½ teaspoons ground cumin
1 (10-ounce) package frozen chopped spinach, thawed and squeezed to remove moisture
¾ cup salsa (store-bought or homemade)
½ cup frozen corn

Steps

Preheat the oven to 375 ° F.
Cut the bell peppers in half lengthwise, slicing from the stem to the bottom, leaving the stems intact.
Remove and discard the white ribs and seeds near the stem and along the length of the inside of the bell peppers.
Place the prepared bell peppers in an 9x13-inch baking dish. Drizzle the peppers with ½ tablespoon of oil and rub all over to coat the peppers with oil.
Place in the oven and cook for 10 minutes.
While the peppers are cooking, heat a large nonstick skillet over medium-high heat. Add the remaining ½ tablespoon of oil and heat until shimmering.
Add the turkey, onion, garlic, black pepper, chili powder, and cumin. Cook until the turkey is no longer pink, about 6-8 minutes, breaking it up into crumbles as it cooks.
Stir in the spinach, salsa, and corn. Remove pan from heat.
Spoon the turkey mixture into the bell pepper halves. Cover the baking dish with foil and bake until the filling is hot and the peppers are tender, about 15-20 minutes. Serve warm.

Per serving: Calories: 280Protein: 25 gCarbs: 19 gFibre: 6 gFat: 13 gSodium: 455 mg

Source: U.S. Department of Veterans Affairs, Veterans Health Administration Nutrition and Food Services.

Cranberry-Almond Breakfast Quinoa

Serves 2 · Recipe from VA (VHA Nutrition and Food Services) · Original recipe

Ingredients

½ cup uncooked quinoa, rinsed
½ cup water
½ cup lowfat (1%) milk
½ teaspoon ground cinnamon
½ teaspoon vanilla extract
¼ cup dried cranberries
¼ cup almonds, chopped

Steps

Add the quinoa, water, and milk to a small saucepan over high heat.
Bring to a boil, then reduce the heat to low.
Add the cinnamon and vanilla.
Cover the pot with a lid and simmer until the liquid is absorbed and the quinoa is tender, about 10-15 minutes.
Stir in the cranberries and almonds and serve warm, or chill before serving if desired.

Per serving: Calories: 260Protein: 10.5 gCarbs: 34.5 gFibre: 5.5 gFat: 8.5 gSodium: 35 mg

Source: U.S. Department of Veterans Affairs, Veterans Health Administration Nutrition and Food Services.

Grilled Tuna With Chickpea and Spinach Salad

Serves 4 · Recipe from NHLBI (NIH) (Deliciously Healthy Dinners) · Original recipe

Ingredients

1 Tbsp olive or canola oil
1 Tbsp garlic, minced (about 2–3 cloves)
2 Tbsp lemon juice
1 Tbsp oregano, minced (or 1 tsp dried)
12 oz tuna steak, cut into 4 portions (3 oz each)
[For salad:]
½ can (15½ oz) low-sodium chickpeas (or garbanzo beans), drained and rinsed
½ bag (10 oz) leaf spinach, rinsed and dried
1 Tbsp lemon juice
1 medium tomato, rinsed and cut into wedges
⅛ tsp salt
⅛ tsp ground black pepper

Steps

Preheat grill pan or oven broiler (with the rack 3 inches from heat source) on high temperature.
Combine oil, garlic, lemon juice, and oregano, and brush over tuna steaks. Marinate for 5–10 minutes.
Meanwhile, combine all salad ingredients. (Salad can be made up to 2 hours in advance and refrigerated.)
Grill or broil tuna on high heat for 3–4 minutes on each side until the flesh is opaque and separates easily with a fork (to a minimum internal temperature of 145 °F).
Serve one tuna steak over 1 cup of mixed salad.

Per serving: Calories: 282Protein: 31 gCarbs: 15 gFibre: 5 gFat: 10 gSodium: 418 mg

Source: National Heart, Lung, and Blood Institute; National Institutes of Health; U.S. Department of Health and Human Services.

Chicken and Vegetable Stir-Fry

Serves 4 · Recipe from VA (VHA Nutrition and Food Services) · Original recipe

Ingredients

¼ cup lite (reduced-sodium) soy sauce
¼ cup water
1 tablespoon cornstarch
2 tablespoons rice wine vinegar
2 tablespoons honey
2 tablespoons grated fresh ginger (or 1 teaspoon ground dried ginger)
2 cloves garlic, minced (about 1 teaspoon)
2 tablespoons canola oil, divided
1 pound (16 ounces) boneless, skinless chicken breasts, cut into bite-sized pieces
4 cups of fresh or frozen stir-fry vegetables, trimmed and chopped as needed (e.g. asparagus, broccoli, carrots, mushrooms, onions, peppers, zucchini, snap peas, cabbage)
2 cups cooked brown rice, warmed if needed

Steps

In a medium mixing bowl, whisk together the soy sauce, water, cornstarch, vinegar, honey, ginger, garlic to create a sauce. Set aside.
Heat a medium skillet over medium heat.
Add 1 tablespoon of the oil and heat until shimmering.
Add the chicken and cook until cooked through (internal temperature of 165°F), about 5-7 minutes. Remove the chicken from pan and set aside.
Add the remaining 1 tablespoon of oil to the pan and heat until shimmering.
Add the vegetables and cook, stirring often, until fork-tender but still firm, about 6-10 minutes.
Add the sauce and cook, stirring often, until the sauce is heated through and slightly thickened, about 2-3 minutes.
Add the cooked chicken and stir to combine.
Serve warm over the cooked brown rice.

Per serving: Calories: 350Protein: 26 gCarbs: 37 gFibre: 5 gFat: 10 gSodium: 600 mg

Source: U.S. Department of Veterans Affairs, Veterans Health Administration Nutrition and Food Services.

Home-Style Hummus

Serves 8 · Recipe from VA (VHA Nutrition and Food Services) · Original recipe

Ingredients

1 (15-ounce) can no-salt-added chickpeas (garbanzo beans)
2 garlic cloves, peeled and smashed
2 tablespoons lemon juice (about ½ lemon), plus more to taste if desired
2 tablespoons tahini (sesame seed paste)
1 teaspoon extra-virgin olive oil
¼ teaspoon ground black pepper
¼ teaspoon salt
Pinch sweet or smoked paprika

Steps

Drain the chickpeas. Reserve the canning liquid and set aside.
Put the chickpeas in a food processor or blender.
Add the garlic, lemon juice, tahini, oil, black pepper, salt, and half of the reserved chickpea canning liquid (about ⅓ cup).
Puree the until very smooth, about 2-3 minutes, adding additional canning liquid as necessary to produce a thick dip.
Add additional lemon juice to taste, if desired.
Transfer to a serving dish (or a storage container if you’re not eating it right away). Garnish with paprika.
Serve right away, or store in an air-tight container in the refrigerator for up to 7 days. Can be frozen if desired.

Per serving: Calories: 90Protein: 4 gCarbs: 11 gFibre: 3 gFat: 3.5 gSodium: 80 mg

Source: U.S. Department of Veterans Affairs, Veterans Health Administration Nutrition and Food Services.

Country Lentil Soup

Serves 4 · Recipe from VA (VHA Nutrition and Food Services) · Original recipe

Ingredients

1 tablespoon olive oil
1 medium onion, chopped (about 1 cup)
4 celery stalks, chopped (about 1 cup)
2 medium carrots, chopped (about 1 cup)
2-4 cloves garlic, minced (about 2 teaspoons)
½ teaspoon dried oregano
½ teaspoon dried thyme
½ teaspoon ground black pepper
4 cups (32 ounces) low-sodium vegetable broth
1 cup water
1 cup uncooked brown lentils, picked through to remove any stones and rinsed
1 (14.5-ounce) can no-salt-added crushed tomatoes
4 tablespoons (¼ cup) chopped fresh parsley, divided

Steps

Warm a large saucepan or pot over medium-high heat.
Add the oil and heat until shimmering.
Add the onion, celery, carrots, and garlic. Cook until softened, about 5-8 minutes.
Add the oregano, thyme, and black pepper. Sauté until fragrant, about 1 minute.
Add the broth, water, lentils, and tomatoes with their juice.
Bring to a boil over high heat, then reduce the heat to maintain a simmer.
Cover the pot with a lid and cook until the lentils are tender, about 20-30 minutes.
Divide the soup between four serving bowls and top each with 1 tablespoon of the parsley.
Serve warm.

Per serving: Calories: 120Protein: 4 gCarbs: 17 gFibre: 4 gFat: 3.5 gSodium: 185 mg

Source: U.S. Department of Veterans Affairs, Veterans Health Administration Nutrition and Food Services.

Braised Cod and Green Beans with Pesto

Serves 4 · Recipe from VA (VHA Nutrition and Food Services) · Original recipe

Ingredients

1 tablespoon olive oil
1 pound green beans, ends trimmed
2 medium shallots or 1 small onion, thinly sliced (about ¾ cup)
4 (4-to 6-ounce) cod fillets (about 1¼ pounds)
¼ teaspoon salt
¼ teaspoon ground black pepper
1½ cups (12 ounces) low-sodium chicken or vegetable broth
¼ cup pesto (store-bought or homemade)
1 lemon, cut lengthwise into wedges (optional)

Steps

Heat a large skillet or sauté pan over medium-high heat.
Add the oil and heat until shimmering.
Add the green beans and shallot. Cook, stirring occasionally, until the shallot starts to soften, about 1-2 minutes.
In a small bowl, mix together the salt and pepper and sprinkle both sides of each cod fillet with the mixture.
Spread the green beans into a flat layer in the pan and gently place the cod fillets on top.
Add the broth and bring to a boil over high heat.
Cover the pan with a lid and cook until the cod is cooked through and flakes easily with a fork, about 4-6 minutes.
With a slotted spoon or spatula, transfer the cod and green beans to a serving dish. Cover with foil to keep warm.
Continue to cook the broth over high heat, uncovered, until it is reduced to about ½ cup, about 5-7 minutes.
Remove the pan from the heat and stir in the pesto.
Pour the sauce over the fish and green beans.
Garnish with lemon wedges if desired and serve warm.

Per serving: Calories: 250Protein: 24 gCarbs: 16 gFibre: 5 gFat: 11 gSodium: 460 mg

Source: U.S. Department of Veterans Affairs, Veterans Health Administration Nutrition and Food Services.

Italian Summer Soup

Serves 6 · Recipe from VA (VHA Nutrition and Food Services) · Original recipe

Ingredients

2 tablespoons olive oil
1 medium onion, diced (about 1 cup)
6 garlic cloves, minced (about 1 tablespoon)
2 tablespoons Italian seasoning
¼ teaspoon cayenne
½ teaspoon salt
2 medium tomatoes, diced (about 2 cups)
1 medium bell pepper, diced (about 1 cup)
1 medium zucchini, diced (about 1 cup)
1 (15-ounce) can no-salt-added white beans (e.g. cannellini beans, great northern beans)
1 cup frozen corn kernels
4 cups (32 ounces) low-sodium vegetable broth

Steps

Heat a medium saucepan over medium heat.
Add the oil and heat until shimmering.
Add the onion, garlic, Italian seasoning, cayenne, and salt.
Sauté until the onion is softened and translucent, about 5-7 minutes.
Add the tomatoes, bell pepper, zucchini, beans, corn, and broth.
Bring to a boil over high heat, then reduce the heat to maintain a simmer.
Cook uncovered until the vegetables are tender, about 20-25 minutes.
Serve warm.

Per serving: Calories: 185Protein: 8.5 gCarbs: 26 gFibre: 5.5 gFat: 7 gSodium: 250 mg

Source: U.S. Department of Veterans Affairs, Veterans Health Administration Nutrition and Food Services.

Baked Salmon Dijon

Serves 6 · Recipe from NHLBI (NIH) (Deliciously Healthy Dinners) · Original recipe

Ingredients

1 C fat-free sour cream
2 tsp dried dill
3 Tbsp scallions (green onions), rinsed and finely chopped
2 Tbsp Dijon mustard
2 Tbsp lemon juice
1½ lb salmon fillet, cut into 6 portions (4 oz each)
½ tsp garlic powder
½ tsp ground black pepper
Cooking spray

Steps

Preheat oven to 400 °F.
Whisk sour cream, dill, scallions, mustard, and lemon juice in a small bowl to blend.
Lightly coat baking sheet with cooking spray.
Place salmon, skin side down, on the prepared baking sheet. Sprinkle with garlic powder and pepper, then spread with sauce.
Bake salmon fillets until each is opaque in the center and flakes easily with a fork in the thickest part, about 20 minutes (to a minimum internal temperature of 145 °F).
Serve immediately.

Per serving: Calories: 196Protein: 27 gCarbs: 5 gFibre: 0 gFat: 7 gSodium: 229 mg

Source: National Heart, Lung, and Blood Institute; National Institutes of Health; U.S. Department of Health and Human Services.

Maple-Pecan Granola

Serves 32 · Recipe from VA (VHA Nutrition and Food Services) · Original recipe

Ingredients

½ cup olive oil or avocado oil
⅓ cup maple syrup
2 teaspoons vanilla extract
1 teaspoon salt
½-1 teaspoon ground cinnamon, to taste
4 cups uncooked old fashioned (rolled) oats
1½ cups unsalted pecans, chopped into ¼-to ½-inch pieces

Steps

Preheat the oven to 350°F. Line a rimmed baking sheet with parchment paper and set aside.
In large mixing bowl, whisk together the oil, maple syrup, vanilla, salt, and cinnamon.
Add the oats and pecans. Toss gently until completely coated with the oil-maple syrup mixture.
Transfer the mixture onto the prepared baking and spread into an even layer.
Bake until golden-brown and crispy, about 20-25 minutes, stirring the mixture every 7-10 minutes.
Remove from oven and place on a wire cooling rack or other heat-safe surface.
When completely cooled, use as desired or transfer to an airtight storage container for up to 2 months.

Per serving: Calories: 145Protein: 4 gCarbs: 16 gFibre: 3 gFat: 8 gSodium: 75 mg

Source: U.S. Department of Veterans Affairs, Veterans Health Administration Nutrition and Food Services.

Hummus and Veggie Wrap-Up

Serves 1 · Recipe from VA (VHA Nutrition and Food Services) · Original recipe

Ingredients

2 tablespoons hummus (store-bought or homemade; try the Home-Style Hummus recipe on page 16)
1 (8-inch) whole-wheat tortilla
½ cup mixed salad greens
2 tablespoons finely chopped sweet onion
¼ cup thinly sliced cucumber
2 tablespoons diced tomato
2 tablespoons shredded carrots
1 tablespoon balsamic vinaigrette

Steps

Spread the hummus over the tortilla.
Layer the tortilla with the salad greens, onion, cucumber, tomato, and carrots.
Drizzle with the vinaigrette.
Fold the sides of the tortilla over towards the center, then roll up tightly.
Serve cold.

Per serving: Calories: 250Protein: 7 gCarbs: 29 gFibre: 6.5 gFat: 12.5 gSodium: 555 mg

Source: U.S. Department of Veterans Affairs, Veterans Health Administration Nutrition and Food Services.

Turkey Chili with Beans and Corn

Serves 8 · Recipe from VA (VHA Nutrition and Food Services) · Original recipe

Ingredients

1 tablespoon olive oil
2 large onions, diced (about 3 cups)
2 large bell pepper, diced (about 3 cups)
1 pound (16 ounces) lean ground turkey (90% lean or higher)
3-6 cloves garlic, minced (about 1 tablespoon)
3-4 tablespoons chili powder, to taste
1-2 tablespoons smoked paprika, to taste
2-4 tablespoons cumin, to taste
½ teaspoon salt
½ teaspoon ground black pepper
1 (28-ounce) can no-salt-added crushed tomatoes
2 (15-ounce) cans no-salt-added beans (one type or a combination; e.g. kidney beans, black beans, pinto beans), drained and rinsed
1 (11-ounce) bag frozen corn

Steps

Heat a large pot or Dutch oven over medium heat.
Add the oil and heat until shimmering.
Add the onions and bell pepper. Cook, stirring often, for 2 minutes.
Add the ground turkey. Cook until the turkey is no longer pink, about 7-10 minutes, breaking it up into crumbles as it cooks.
Add the garlic, chili powder, smoked paprika, cumin, salt, and pepper. Cook, stirring constantly, until fragrant, about 1-2 minutes.
Add the tomatoes with their juice.
Reduce the heat to medium-low and simmer for 25-30 minutes.
Add the beans and corn. Stir to combine and cook until the corn is thawed, about 2-4 minutes.
Serve warm.

Per serving: Calories: 345Protein: 23.5 gCarbs: 47 gFibre: 14 gFat: 8.5 gSodium: 250 mg

Source: U.S. Department of Veterans Affairs, Veterans Health Administration Nutrition and Food Services.

More recipes and guides

How this diet is defined here: MIND diet as defined in Morris et al. 2015, Alzheimer's & Dementia (https://pubmed.ncbi.nlm.nih.gov/25681666/)

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