Crispy Quinoa and Chickpea Crunch Recipe is Brain Food from Intermountain Health
Intermountain Health Registered Dietitians give great Crispy Quinoa and Chickpea Crunch Recipe to help fuel your brainRegistered dietitian nutritionists with Intermountain Health say foods you eat can help. . .
Intermountain Health Registered Dietitians give great Crispy Quinoa and Chickpea Crunch Recipe to help fuel your brainRegistered dietitian nutritionists with Intermountain Health say foods you eat can help protect your brain as you age. “The MIND Diet is an eating pattern designed to support brain health by combining elements of the Mediterranean and DASH diets,” said Sheila Patterson, a registered dietitian nutritionist with Intermountain Health in the Salt Lake City area. “Research suggests it may help slow cognitive decline and reduce the risk of Alzheimer’s disease. The research shows an association, so it isn’t a guarantee against dementia, but it supports healthy aging,” she added. The good news? It’s not about perfection or giving up your favorite foods. The MIND Diet simply encourages eating more brain-friendly foods like leafy greens, beans, berries, whole grains, nuts, olive oil, and colorful vegetables. Today’s recipe is an easy side dish packed with nutrients that nourish both your body and your brain. It’s a healthy dish to prepare for family or a potluck summer gathering. Crispy Quinoa and Chickpea CrunchMakes: 6 servings (about ½ cup each)Ingredients1 cup uncooked quinoa2 cups water1 (15-ounce) can chickpeas, drained and rinsed1½ tablespoons olive oil1 teaspoon smoked paprika½ teaspoon salt¼ teaspoon black pepper2 tablespoons chopped fresh parsley1 teaspoon lemon zest½ cup chopped red cabbageInstructionsPreheat oven to 425°F. Cook quinoa according to package directions using water or broth. Spread cooked quinoa evenly on a baking sheet to dry slightly. Pat chickpeas dry with paper towels. Toss quinoa and chickpeas with olive oil or spray with olive oil in a bottle, and add smoked paprika, salt, and pepper. Spread onto a parchment-lined baking sheet. Roast for 25–30 minutes, stirring halfway through, until crispy. Transfer to a serving bowl and toss with parsley, red cabbage, and lemon zest. Brain benefitsQuinoa:Whole grain that provides fiber, magnesium, and B vitamins. Chickpeas:Plant protein and fiber that support heart and blood sugar health. Red cabbage:Containsanthocyanins and other polyphenolsthat help reduce oxidative stress and inflammation, both linked to long-term brain health. Olive oil:Rich in monounsaturated fats associated with healthy aging. MIND diet connection✓ Whole grains✓ Beans and legumes✓ Olive oilBonus Tip: Plain Crispy Quinoa Can Be Used in Sweet Dishes Like Yogurt ParfaitsCrispy quinoa can also be prepared without the savory herbs and used in sweet dishes like a yogurt parfait, instead of granola. Crispy Quinoa Yogurt Berry ParfaitMakes: 3 servings (about 1 cup each)Ingredients1 cup cooked quinoa2 cups water1 tsp olive oil1 cup berry mix (raspberries, blueberries)3 cups Greek yogurt3 teaspoons honey (optional)InstructionsPreheat oven to 425°F. Spread cooked quinoa onto a parchment-lined baking sheet. Spray light amount of olive oil evenly over quinoaRoast for 20-25 minutes, stirring halfway through, until crispy. Add Greek yogurt into parfait bowls, top with berries. Add 1/3 cup scoop of crispy quinoa and enjoy. Brain BenefitsQuinoa:Whole grain that provides fiber, magnesium, and B vitamins. Blueberries:Rich in anthocyanins, antioxidants that may help improve communication between brain cells and are associated with slower cognitive aging. Raspberries:Contain anthocyanins, ellagic acid, and other polyphenols that may help reduce inflammation and oxidative stress, supporting long-term brain health. Small changes and healthy swaps to support brain healthThe MIND Diet isn’t about eating perfectly—it’s about consistently choosing more foods that support both heart and brain health. Small changes, like adding leafy greens, swapping in olive oil, enjoying more beans and whole grains, and eating colorful vegetables, may help support healthy cognitive aging over time. Infographic:MIND Diet: Key Foods to IncludeThe MIND Diet focuses on regularly incorporating foods that have been associated with better brain health. The recommended intake includes:Green leafy vegetables: At least 6 servings per week (such as spinach, kale, romaine, collards)Other vegetables: At least 1 serving dailyBerries: 2 or more servings per week, with an emphasis on blueberries and strawberriesNuts: 5 servings per weekBeans and legumes: At least 3 servings per weekWhole grains: 3 servings dailyFish: At least 1 serving per weekPoultry: 2 or more servings per weekOlive oil: Use as the primary cooking oilWine: Up to 1 glass daily was included in the original research, although it is not recommended that non-drinkers start drinking for brain health. The MIND Diet also suggests limiting foods higher in saturated fat, including:Butter and stick margarine (less than 1 tablespoon daily)Cheese (less than 1 serving per week)Red meat (fewer than 4 servings per week)Fried foods (less than 1 serving per week)Pastries and sweets (less than 5 servings per week)Rather than aiming for perfection, the goal is to consistently include more of these brain-supportive foods as part of an overall healthy eating pattern. For more information about the nutrition services provided by registered dietitians visitintermountainhealth. orgAbout Intermountain HealthHeadquartered in Utah with locations in six states and additional operations across the western U. S. ,Intermountain Healthis a nonprofit system of 34 hospitals, approximately 400 clinics, medical groups with some 4,600 employed physicians and advanced care providers, a nonprofit health plan calledSelect Healthwith more than one million members, and other health services. Helping people live the healthiest lives possible, Intermountain is committed to improving community health and is widely recognized as a leader in transforming healthcare by using evidence-based best practices to consistently deliver high-quality outcomes at sustainable costs. For up-to-date information and announcements, please see the Intermountain Health newsroom athttps://news. intermountainhealth. org/. For more information, seeintermountainhealth. org/or call 801-442-2000.