Have you heard of the MIND diet? This is an eating pattern that combines the Mediterranean diet with the DASH diet (Dietary Approaches to Stop Hypertension,) two of the most popular eating patterns for good health, and with heaps of research to back it up. The MIND diet has been specifically researched to see the impact that is has on the health of our, you guessed it, mind! This includes research on conditions such as Alzheimer’s, dementia, multiple sclerosis, and general cognitive decline associated with aging.
A high intake of veggies, fruit, whole grains and legumes, along with lean proteins, healthy fats like those found in cold water fish and some nuts and seeds, and reduced sodium and saturated fat are the hallmarks of this eating pattern. Try this MIND diet recipe and make it a meal with some crusty whole grain bread and lots of veggies. —Dana Mealing, RDN, LDN, community nutrition educator, Tevis Center for Wellness
Ingredients:
- 2-3 Tbsp olive oil
- 4 large garlic cloves, minced
- 1 large shallot or small red onion, halved and thinly sliced
- Salt to taste
- 1 teaspoon Italian seasoning
- 1/2 to 1 teaspoon red pepper flakes, or Aleppo pepper
- 3 pounds mussels
- 1 cup chicken or vegetable broth
- 1/2 cup dry white wine
- 3 Tbsp chopped fresh parsley for garnish, optional
Rinse the mussels under cold running water, scrubbing with a brush, until the water runs clear. Discard any mussels that are not fully closed or do not close when you give them a gentle tap with your fingernail.
In a large Dutch oven or 6-quart cooking pot, heat about 2 to 3 tablespoons of extra virgin olive oil over medium-high heat until shimmering.
Add the garlic and shallots, and season with a pinch of kosher salt. Add the Italian seasoning and red pepper flakes (or Aleppo pepper), if using. Cook, stirring frequently with a wooden spoon, until fragrant (manage the heat to make sure the garlic does not brown).
Add the mussels and stir them around a bit, then pour in the broth and wine. Cover the pot and let the mussels steam over medium-high heat for about 5 to 6 minutes or until the mussels open up (you can give them a quick stir midway through).
As soon as the mussel shells are open, immediately remove the pot from the heat and stir in the fresh parsley.
Transfer the mussels and broth to serving bowls and serve immediately with lemon wedges and French or Italian bread to the side. Makes six servings.
Nutrition Facts:
Serving size: 1-1.5 cup
Calories: 161
Fat: 5.8g
Sat. Fat: 0.8g
Carbs: 4.6g
Fiber: .3g
Protein: 6.9g
Sodium: 281.2mg
Recipe adapted from: https://www.themediterraneandish.com/steamed-mussels-recipe/
