MIND Diet Cookbook for Beginners

MIND Diet Cookbook for Beginners

My MIND Diet Cookbook for Beginners features quick and easy recipes, a MIND diet meal plan, and go-to tips for following the diet.

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Get the MIND Diet Cookbook for Beginners online 

The Mediterranean-DASH Intervention for Neurodegenerative Delay, or the MIND diet, is a research-backed way to eat to support your brain health and reduce the risk of Alzheimer’s disease and dementia―all while enjoying delicious and nutritious meals.

My book, the MIND Diet Cookbook for Beginners, helps you get started on this brain-healthy eating pattern with an easy step-by-step guide, a 7-day meal plan―complete with shopping lists ― and 85 tasty beginner recipes that keep your brain (and body) healthy and happy.

Order your copy now on Amazon! 

MIND Diet Cookbook for Beginners

Note: As an Amazon affiliate I earn a certain percentage from qualifying purchases. 

What you’ll find in my MIND Diet cookbook 

It feels funny to call the MIND Diet Cookbook for Beginners simply a cookbook as there’s so much more!

Yes, you’ll find recipes that I developed, but you’ll also get tips, tools, and essential background for following the diet. 

Research and basic guidelines 

Curious to learn more about the MIND diet and the research behind it? 

In the book, I discuss the background of the diet, including the landmark 2015 study, as well as the studies that have been published since. 

Additional guidelines you’ll find in the book include: 

  • Food lists of what to eat more or less of for brain health.
  • My top tips as a dietitian for following the diet.
  • List of pantry staples to keep on hand for last-minute meals and snacks. 
  • Recommended kitchen appliances to make cooking the MIND diet way even easier. 

Quick and easy recipes for the MIND Diet 

Of course you can’t have a cookbook without recipes! In the book, you’ll find 85 dietitian-created recipes, all of which contain at least one MIND diet “superfood.” 

But what I love most about the MIND diet recipes in my book is that they’re all developed for beginner cooks and those who are short on time as each recipe meets at least one of the following criteria: 

  • 5 ingredients or less
  • 30 minutes or less
  • One-pan
  • No-cook

I also wanted to make sure that there was a recipe for every time of day. 

As a result, the types of recipes you’ll find include breakfasts, salads, soups, sides, vegetarian mains, fish and seafood dishes, meat and poultry entrees, desserts and snacks, and my favorite homemade condiments.

MIND Diet meal plan

Whether you’re new to the MIND diet or looking to make following the diet easier, I also included a 7-day MIND diet meal plan in the book. 

The meal plan is designed so that breakfasts and lunches during the week are all no-cook or prepared ahead of time. I also made sure that the amount of cooking you have to do throughout the week is manageable. 

And of course, the meal plan is also designed to be nutritionally balanced and supportive of brain health. 

Why I wrote the book 

So why did I decide to write this book?

As a dietitian, my passion lies in researching nutrition and translating those findings into content that individuals can use. 

Whether it’s writing a nutrition article or developing a recipe, I find energy and purpose in making nutrition research approachable and easy to implement. 

Brain health is important at all stages of life. 

And while I hope to eventually talk about nutrition for the developing brains of infants and kids (possibly a future book!), cognitive decline is a topic that I think is so important as the biggest risk factor is aging. 

And as aging is unavoidable, I felt that it was so important for individuals to understand how their dietary habits can affect their brain health and risk for dementia and Alzheimer’s disease. 

Despite only being around since 2015, the MIND diet has already shown promising results in reducing both the risk of developing Alzheimers and slowing the progression of the disease in those who are already showing signs of cognitive decline. 

So, this book was my opportunity as a registered dietitian to make information on the this eating pattern accessible and easy to put into action. As well as give you realistic, non-complicated recipes that are supportive of brain health. 

Who is the cookbook for? 

Is it a copout to say everyone?

As I mentioned above, the biggest risk factor for cognitive decline and Alzheimer’s disease is aging. Therefore, supporting and protecting brain health is important for all of us.

However, there are certain groups who will find this book particularly helpful and relevant, including:

  • Individuals with a family history of dementia or Alzhemier’s disease.
  • Caretakers of those with Alzhemier’s or dementia.
  • Beginner cooks looking for quick, easy, and healthy recipes.
  • Individuals hoping to support their brain health while also expanding their healthy recipe repertoire. 

Where to buy the book 

MIND Diet Cookbook for Beginners

The MIND Diet Cookbook for Beginners can be ordered from wherever books are sold, including Amazon, Target, and Barnes and Noble.

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About Kelli McGrane Headshot

I’m Kelli MS, RD, and my mission is to prove that eating healthier doesn’t have to be complicated or restrictive. Follow along to learn more about food and cooking, with an emphasis on breakfast and sweet treats!

About Kelli McGrane Headshot

Welcome to The Healthy Toast!

Here you’ll find realistic healthy recipes designed by a registered dietitian with your busy lifestyle in mind.

Whether you’re a busy professional or new mom, the goal of The Healthy Toast is to provide you with the recipes and nutrition info you need to live your healthiest life, even when life gets crazy. As I’m a firm believer in a whole-foods, non-diet approach, I hope my website shows that good nutrition doesn’t have to be complicated or restrictive. 

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