Recipes for Recovery

Join us each week as we add a new brain healthy recipe for you to try at home. Each recipe follows one of the three recommended diets for stroke survivors (MIND, Mediterranean or Dash) to help reduce the risk of cognitive decline and protect heart health.

MIND Diet: A Hybrid of Mediterranean and Dash diets, reduces the risk of cognitive decline and protects heart health and lower blood pressure. The MIND diet benefits brain health and function by including higher levels of vitamin E, omega-3 fatty acids and antioxidants, which may help lower inflammation and oxidative stress that can damage the brain. Researchers have found the MIND diet may benefit the brain by reducing harmful beta-amyloid proteins, which can accumulate and may cause brain cell death and a higher risk of Alzheimer’s disease.

Mediterranean Diet: The main focuses of the Mediterranean diet are daily consumption of vegetables, fruits, whole grains and healthy fats, weekly intake of fish, poultry, beans and eggs, moderate portions of dairy products and limited red meat. Including healthy fats, such as olive oil, provide monounsaturated fat which is found to lower cholesterol and fatty fish such as albacore tuna, salmon, trout, mackerel are rich in omega-3 fatty acids, a polyunsaturated fat that may help reduce inflammation in the body and reduces the risk of stroke, heart disease/failure, cancer, Parkinson’s and Alzheimer’s and Breast Cancer.  

Dash Diet: Designed and proven to lower blood pressure, combines healthy foods and lowered salt intake and foods high in fiber, calcium and potassium and magnesium. By following the DASH diet you may drop your blood pressure which can make a significant difference to your health risks such as osteoporosis, cancer, heart disease, stroke and diabetes. 


 


  • Lemon Pepper Fish
  • Apple Pie Oat Muffins
  • Chicken Tzatziki Pita
  • Chicken Fried Rice
  • Caprese Frittatas
  • Chicken Fajitas
  • Whole Wheat Chocolate Zucchini Bread
  • Spaghetti with Balsamic Roasted Tomatoes
  • Turkey Chili

One Pan Lemon Pepper Fish is a great combination of all the recommended post stroke diets. This recipe meets the recommendations and guidelines of the MIND diet. Hybrid of Mediterranean and Dash diets, reduces the risk of cognitive decline and protects heart health and lower blood pressure. The MIND diet benefits brain health and function by including higher levels of vitamin E, omega-3 fatty acids and antioxidants, which may help lower inflammation and oxidative stress that can damage the brain.


Ingredients:

  • -         1lb fresh pickerel, perch, haddock, or walleye
  • -         1 ½ tsp lemon zest
  • -         ½ tsp pepper
  • -         ½ tsp salt, divided
  • -         1 carrot, thinly sliced
  • -         1 small zucchini, thinly sliced
  • -         2 tbsp chopped sun-dried tomatoes in oil
  • -         2 tbsp canola oil
  • -         2 tbsp white wine
  • -         1 tbsp lemon juice
  • -         1 garlic clove, rasped
  • -         Pinch each dried oregano and basil leaves

Directions:

1.     Place fish fillets in parchment paper lined 13 x 9 inch baking pan. Sprinkle with lemon, pepper, and ¼ tsp of the salt. Sprinkle with carrot, zucchini and tomatoes.

2.     In a small bowl, whisk together oil, wine, lemon juice, garlic, oregano, basil, and remaining salt. Drizzle over top of vegetables.

3.     Roast in 400 degrees Fahrenheit oven for about 20 minutes or until fish flakes when tested and vegetables are lightly golden.


Nutrition information per serving:

  • -         Calories: 194 kcal
  • -         Protein: 23 g
  • -         Fat: 9 g
  • -         Carbohydrate: 4 g
  • -         Fibre: 1 g
  • -         Sodium: 317 mg
  • -         Calcium: 140 mg
  • -         Iron: 2 mg




Recipe retrieved from: One Sheet Pan Lemon Pepper Fish and Veggies Recipe - Unlock Food

Apple Pie Oat Muffins

This recipe meets the recommendations and guidelines of the MIND diet. Hybrid of Mediterranean and Dash diets, reduces the risk of cognitive decline and protects heart health and lower blood pressure. The MIND diet benefits brain health and function by including higher levels of vitamin E, omega-3 fatty acids and antioxidants, which may help lower inflammation and oxidative stress that can damage the brain.


Ingredients:


  • 3 cups large flake oats
  • 2 tbsp ground cinnamon
  • 2 tsp baking powder
  • ¼ tsp salt
  • 1 ½ cups milk
  • 2 eggs
  • ½ cup unsweetened apple sauce
  • ¼ cup canola oil
  • ¾ cup diced apple
  • ¼ cup raisins 


Directions:

1.     In a large bowl, combine oats, cinnamon, baking powder and salt.

2.     In another bowl, whisk together milk, eggs, apple sauce and oil. Pour over oat mixture and stir to combine. Stir in apple and raisins.

3.     Divide mixture among 12 lightly sprayed muffin tins. Bake in preheated 350 degrees Fahrenheit oven for about 30 minutes or until tester inserted in centre comes out clean.

4.     Serve warm as is or with a drizzle of maple syrup.


Prep Time: 10 minutes

Cook Time: 30 minutes


Nutrition Information:

  • Calories: 179 kcal
  • Protein: 6 g
  • Fat: 8 g
  • Carbohydrate: 23 g
  • Fibre: 4 g
  • Sodium: 118 mg
  • Calcium: 99 mg
  • Iron: 2 mg 

 



Recipe retrieved from: Apple Cinnamon Baked Oatmeal - Unlock Food