Hot weather, busy social calendars and children home from school can have a huge impact on what, where and when we eat. For week two of our six-week summer series, we’re focusing on diet and how you can still eat well for your brain without missing out on all that summer has to offer.
Evidence suggests that what we eat can play a role in our risk of developing dementia. While there is no single food that can prevent it, research shows that following a Mediterranean-style diet may support overall health, including brain health.
This way of eating is typically rich in fruits, vegetables, whole grains, beans, nuts, and healthy fats like olive oil, while being lower in red meat and processed foods.
If you’re looking for some inspiration for what to cook this week, we asked three team members to share some of their favourite summer recipes.
1. Summer vegetable pasta
Martyn Abbott, Digital Engagement Lead explains why he chose this dish:
Pasta is a sure-fire hit with my family any day of the week, and this recipe is one of my favourites as it comes packed with colourful vegetables and is full of flavour. My son is happy because it tastes great and I can relax knowing that he has had a healthy portion of nutritious vegetables – something that can be challenging over the busy summer months!
Recipe
Serves: 4
Cook time: 20 minutes
Ingredients
Full of flavour and colour, this dish comes together in just 20 minutes.
300g pasta
1 tbsp extra-virgin olive oil
1 red onion, sliced
1 courgette, diced
1 red pepper, diced
200g cherry tomatoes, halved
2 garlic cloves, crushed
1 tsp dried oregano
2 handfuls spinach
2 tbsp fresh basil, chopped
30g walnuts, roughly chopped
Black pepper, to taste
Juice of ½ lemon
Method
Cook the pasta according to the packet instructions. Reserve a small cup of the cooking water before draining.
Meanwhile, heat the olive oil in a large frying pan over a medium heat.
Add the onion, courgette, and pepper. Cook for 6–8 minutes until softened.
Stir in the garlic, oregano, and tomatoes. Cook for a further 3–4 minutes until the tomatoes begin to soften.
Add the spinach and allow it to wilt.
Toss the cooked pasta into the vegetables, adding a splash of the reserved pasta water if needed.
Stir through the basil, lemon juice, and black pepper.
Divide between bowls and sprinkle with chopped walnuts before serving.
This recipe is highly adaptable. Try adding chickpeas, butter beans, aubergine, mushrooms, or a sprinkle of feta cheese to make use of whatever ingredients you have available.
2. Houmous as part of a summer picnic
Molly Constanti, Brain Health Campaigns Officer, says:
I love putting together a selection of simple picky bits, including homemade houmous and crunchy vegetables, and taking it to my local green space. It’s a lovely way to spend an evening after a day at the office. Not to mention, a homemade picnic is a more cost-effective and nourishing choice compared to fast food or takeaways.
Recipe
Serves: 4-6
Prep time: Less than 10 minutes
Ingredients
Houmous and crunchy vegetables make for great picnic food.
1 x 400g tin chickpeas, drained
2 tbsp tahini
1 lemon
1 small garlic clove
2 tbsp olive oil
½ tsp ground cumin (optional)
Pinch of salt
2–4 tbsp cold water
Method
Add the chickpeas, tahini, lemon juice, garlic, olive oil, cumin, and salt to a food processor.
Blend until smooth, adding the cold water a little at a time until you reach your desired consistency.
Taste and adjust the seasoning, adding extra lemon juice or garlic if preferred.
Transfer to a container or bowl and drizzle with a little olive oil before serving.
3. Summer berry, chickpea and walnut salad
Melanie Charles, Senior Brain Health Campaigns Manager, explains why she likes this dish:
With this summer’s heatwaves, it’s always good to have a reliable salad recipe that you can have to accompany your dinner. This one is a staple side dish for me – quick to assemble, tasty and full of goodness. If I am feeling very good, I often serve it with an oily fish, such as salmon or mackerel, which are rich in omega-3 fatty acids that support brain health.
Recipe
Serves: 4
Prep time: 15 minutes
Ingredients
Serve with a protein of your choice for a nutritious and easy meal.
120g mixed salad leaves (such as spinach, rocket and watercress)
1 x 400g tin chickpeas, drained and rinsed
150g strawberries, sliced
100g blueberries
1 cucumber, thinly sliced
1 avocado, diced
40g walnuts, roughly chopped
2 tbsp pumpkin seeds
50g feta cheese, crumbled (optional)
Orange & Olive Oil Dressing
2 tbsp extra-virgin olive oil
Juice of 1 orange
1 tsp Dijon mustard
1 tsp honey (optional)
Black pepper, to taste
Method
Arrange the salad leaves in a large serving bowl.
Add the chickpeas, strawberries, blueberries, cucumber and avocado.
Sprinkle over the walnuts, pumpkin seeds and feta cheese if using.
In a small bowl or jar, whisk together the olive oil, orange juice, mustard, honey and black pepper.
Drizzle the dressing over the salad just before serving and toss gently to combine.
If you’ve found this helpful, why not share these recipes with your family and friends or tag us on social media – we’d love to see what recipes you try.
Eating well this summer is just one way you can look after your brain health and start to build healthy habits that last a lifetime.
Missed last week? We discussed all the different ways to work movement into your day. Brain health summer series: make your move with three simple activities – Alzheimer’s Research UK
Next week is all about getting creative and challenging your brain to help you stay sharp.
If you would like to discover other ways to look after your brain health, then why not take the Think Brain Health Check-in today? Think Brain Health – Think Brain Health – Alzheimer’s Research UK
