Don’t forget to add this to your meal prep.
Dr. Jonathan J. Rasouli, a board-certified spinal neurosurgeon at Northwell Health in New York, is opening up his own cookbook and shared some of his best dishes for brain health.
Now he’s given The Post his recipe for a Mediterranean quinoa bowl that has a host of brain-boosting properties and is a “powerhouse” for improving memory.
“I personally like this dish because it’s easy to prepare, visually appealing and nutrient-dense,” he said.
Previously, the New York doc shared his mother’s recipe for Ghormeh sabzi, a Persian herb stew that he says tastes delicious and also keeps your brain healthy.
For a vegetarian option, his quinoa bowl is “great for breakfast or a light lunch” — and as a bonus, he noted that the ingredients are inexpensive and can often be purchased in bulk.
“This dish combines healthy fats, antioxidants and magnesium — all crucial for brain health. It’s inspired by the Mediterranean diet, known for reducing dementia risk,” he said.
Mediterranean Quinoa Bowl
Ingredients:
- 1 cup cooked quinoa (rich in magnesium, good for brain function)
- 1/2 cup cherry tomatoes (antioxidants and lycopene)
- 1/4 cup diced cucumbers
- 2 tbsp EVOO (monounsaturated fats for brain protection)
- 1/4 cup crumbled feta cheese (calcium for nerve signaling)
- 1/4 cup chopped walnuts (omega-3s and antioxidants)
- 1/2 avocado, sliced (healthy fats for cognitive support)
- Fresh parsley or basil for garnish
Directions:
- In a bowl, layer cooked quinoa as the base.
- Top with cherry tomatoes, cucumbers, feta, walnuts and avocado slices.
- Drizzle with olive oil and garnish with parsley or basil.
- Serve as a nutrient-packed lunch or light dinner.
What makes this recipe “a powerhouse for boosting memory”? Dr. Rasouli broke down the benefits of the ingredients.
Quinoa has “tons of magnesium,” which he said can boost nerve signaling and regulates stress.
Plus, brains shrink as we age, but people with less shrinkage have a lower risk of dementia. According to a 2023 study published in the European Journal of Nutrition, consuming more than 550 milligrams of magnesium a day is associated with higher brain volume.
Also in the recipe are tomatoes, which the doc said relieve oxidative stress. Oxidative stress can cause memory loss, brain fog and fatigue.
Olive oil reduces brain inflammation, a known cause of cognitive decline.
Finally, avocado is full of healthy monounsaturated fats. Earlier this month, cardiologist Dr. David Sabgir raved about the health benefits of avocados for heart health, cholesterol and satiety.
To pad out your weekly menu with even more dishes to stave off brain decline, Dr, Rasouli also has a three-ingredient dinner for Alzheimer’s prevention.
“It tastes great, and I never get tired of it,” he told Parade. “It is super easy to make and doesn’t require too many ingredients.”
