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. 


Chicken Tzatziki Pita

This recipe meets the recommendations and guidelines of the Mediterranean, DASH, and MIND diets by combining poultry, leafy greens, a variety of vegetables, a serving of dairy, and whole grains.



  • Chopped cooked chicken 2 cups (500 mL)
  • Spinach ½ cup, lightly packed
  • Green onions, chopped 2
  • Small red, green, orange or yellow bell pepper, chopped 1
  • Shredded light cheddar cheese ½ cup (125 mL)
  • Tzatziki ¼ cup (60 mL)
  • Hot pepper sauce (optional) ¼ tsp (1 mL)
  • Large whole wheat flour tortillas x 4



  1. In a bowl, combine chicken, spinach, onions, pepper, cheese, tzatziki and hot pepper sauce, if using.
  2. Stuff pitas with chicken mixture.


Cook/Preparation Time: 10 minutes

Serves: 4