Here’s a recipe to feed your brain.
For Dr. Jonathan J. Rasouli, a board-certified spinal neurosurgeon at Northwell Health, keeping your mind sharp doesn’t just happen in the operating room — it can happen in your kitchen, too.
The doc has shared one of his go-to meals for warding off brain disease thanks to anti-inflammatory ingredients, and he promises that it’s great for easy meal prep, too.
His curry lentil strew with spinach and turmeric is made with plenty of things that are shown to have brain benefits.
“This stew contains turmeric, known for its potential to prevent dementia, along with spinach and lentils that promote overall brain health,” Rasouli told The Post. Plus, he added, it’s easy to prepare and “super tasty.”
“A big portion of this on a Sunday afternoon and have it last the whole week as a quick snack or meal,” he said.
Curry Lentil Stew with Spinach and Turmeric
Ingredients:
- 1 cup dried red lentils (fiber and plant-based protein)
- 2 cups spinach (rich in folate and vitamin K)
- 1 tsp turmeric powder (anti-inflammatory properties)
- 1/2 tsp cumin
- 1/2 tsp coriander
- 1 small diced onion
- 2 cloves minced garlic
- 1 tbsp EVOO
- 3 cups vegetable broth
Directions:
- Heat olive oil in a pot and sauté onions and garlic until fragrant.
- Add turmeric, cumin and coriander, and cook for another minute.
- Stir in lentils and broth, then simmer for 20 minutes until lentils are tender.
- Add spinach in the final 5 minutes of cooking.
- Serve with a squeeze of lemon for brightness.
Brain benefits
This lentil stew won’t just spice up your winter — it’ll also stir up some serious brainpower.
“It’s hearty, warming and packed with nutrients that protect against oxidative stress and inflammation, which majorly contribute to neurodegenerative diseases,” said Rasouli.
One of those key nutrients: Turmeric, specifically its active compound curcumin, which has potent anti-inflammatory effects. A 2018 study found that daily curcumin supplements improved memory, attention and mood in older adults by reducing accumulation in the brain — both hallmarks of Alzheimer’s disease.
Curcumin also boosts brain-derived neurotrophic factor (BDNF), a protein vital for memory, learning and mood regulation. Low BDNF levels have been linked to conditions like depression and dementia.
Several other ingredients in the stew support overall brain health:
Spinach is packed with nutrients like vitamin K, lutein and beta carotene, which protect brain cells from damage and help prevent cognitive decline.
Garlic, widely considered a superfood, contains sulfur compounds that research suggests shields the brain from disease and aging.
Olive oil helps reduce brain inflammation, a known cause of cognitive decline.
And lentils provide a brain boost too — just one cup gives you 90% of your daily recommended intake of folate, a vitamin that helps produce neurotransmitters that regulate your mood and mental clarity. The tiny legumes also provide a steady supply of glucose, which fuels brain cells.
If you’re hungry for more brain food, Rasouli previously shared his Mediterranean quinoa bowl and his mother’s famous recipe for Ghormeh Sabzi, a Persian herb stew.
