Stuffed acorn squash is seasonal, and good for your brain health.
We’re calling it brain food! The MIND Diet is a blend of two popular diets: the Mediterranean diet and the DASH diet (Dietary Approaches to Stop Hypertension). Together, they deliver a powerful one-two punch against Alzheimer’s disease (AD) and cognitive decline.
RDN Nutritionist Liz Weiss shares her recipe for Stuffed Acorn Squash. Not only is this recipe full of nutritious flavors, most of the ingredients in this dish support the MIND diet. It’s a style of eating that is near and dear to Liz’s heart… and brain!
Top-10 MIND Food Groups
- Leafy Greens: Aim for one serving of kale, spinach, Swiss chard, or lettuce each day
- Other Vegetables: Round out veggie consumption with at least one serving of colorful bell peppers, broccoli, cauliflower, Brussels sprouts, tomatoes, or winter squash each day
- Berries: Aim for two or more servings of blueberries, strawberries, and raspberries a week
- Nuts: Grab a handful of walnuts, pistachios, almonds, or pecans at least five times a week, and nix heavily processed snacks like chips and pastries
- Olive oil: When cooking, use extra virgin olive oil most of the time
- Whole grains: Add three, half-cup servings of whole grains to your daily diet, including brown or black rice, quinoa, oats, and farro
- Fish: Eat your favorite fish—salmon, tuna, cod, shrimp—once a week … or more
- Beans: Add at least three, half-cup servings of black beans, chickpeas, lentils, edamame, or other bean to your weekly diet.
- Poultry: Include up to four servings of chicken and turkey in your diet each week, and remember to stick to healthy preparation methods like baking and stir frying
- Wine: Light to moderate consumption may be beneficial to brain health, so the occasional glass of wine can be part of the MIND Diet. That said, there’s no reason to start drinking wine or alcohol if you don’t currently consume it.