When you’re meal prepping for the week, you’re probably primarily thinking about whipping up something that you’d want to eat for five days in a row. You might also consider making heart health recipes, especially if you’re following an American Heart Association-recommended program like the DASH diet to keep blood pressure stable. But how much do you think about foods for brain health and longevity? That may not have crossed your mind as frequently.
The good news is that OB/GYN Annie Fenn, M.D. has you covered on all of the above in her cookbook The Brain Health Kitchen. After treating so many patients who experienced cognitive starting in perimenopause, she devised an eating plan that might put classic “brain foods” to the test. Her cookbook features everything from a whole section on berries (check out the berry coffee smoothie and a gorgeous group of berry-forward salads!) to a chapter on leafy greens, which includes classic appetizers like spinach and artichoke dip.
Keep on scrolling below, and you’ll definitely find this week’s breakfast, lunch, and dinner.
The following has been excerpted from The Brain Health Kitchen: Preventing Alzheimer’s Through Food by Annie Fenn, M.D.
Breakfast: Smashed Raspberry Overnight Oats
Serves 2
Soaking oats overnight in milk is an easy, make-ahead method for a pudding-like oatmeal. The oats hold their shape as they soak, becoming toothsome yet soft and the base for any number of add-ins. Here you’ll swirl in raspberries and flaxseed before topping with pistachios just before eating for a superstar combination of berries, seeds, and whole grains.
Other smashable berries, such as blackberries, would work well, as would mixing up the seeds (chia, hemp, poppy, or sesame) or sprinkling with other nuts (walnuts, pecans, or almonds).
1 cup (240 ml) unsweetened plant-based milk, homemade (page 363) or store-bought
¾ cup (75 g) rolled oats
2 tablespoons flaxseed meal
1 teaspoon pure maple syrup (optional)
¼ teaspoon kosher salt
1 cup (180 g) fresh raspberries
¼ cup (40 g) chopped pistachios
Combine the milk, oats, flaxseed, maple syrup (if using), and salt in a medium bowl. Fold ⅔ cup (120 g) of the raspberries into the oat mixture. Using a fork, smash the berries against the side of the bowl and stir into the oats to create swirls.
Divide the oat mixture between two 1-cup (240 ml) glass jars, cover tightly, and store in the refrigerator for at least 6 hours and up to overnight.
To serve, top with the remaining ⅓ cup berries, dividing evenly, and sprinkle with the pistachios.
To store, keep in the refrigerator, tightly covered, for up to 3 days.
Tip: Use rolled oats (aka old-fashioned oats), not instant or steel-cut ones.
Lunch: Wild Rice, White Bean, and Turkey Soup
Serves 6 to 8
Brothy, substantial, and delicious—this is the soup for quick, microwaveable, flavor-packed lunches and cozy evenings. Gently braising the ground turkey in water and salt not only keeps the lean meat tender and flavorful, it’s also best for brain health.
As with any soup, the flavor will depend on the stock you use. Homemade stock (page 374 in the cookbook) is richer and more flavorful than store-bought, but in a pinch, a carton of low-sodium stock works, too. Season to taste with the soy sauce and don’t skimp on the fresh herbs.
1 pound (455 g) 98 percent lean ground turkey
½ cup (120 ml) water
¾ teaspoon kosher salt
¾ teaspoon freshly ground black pepper, plus more for serving
2 tablespoons extra-virgin olive oil
1 large yellow onion (12 ounces/340 g), finely chopped (about 2 cups)
3 medium carrots (12 ounces/340g total), scrubbed and finely chopped (about 1½ cups)
4 celery stalks (7 ounces/200 g total), finely chopped (about 1 cup)
¾ cup (180 ml) dry white wine
8 cups (2 L) chicken or vegetable stock, homemade (page 374) or low-sodium store-bought
½ cup (100 g) uncooked wild rice
1 tablespoon finely chopped fresh rosemary leaves
1 tablespoon finely chopped fresh sage leaves
1 tablespoon finely chopped fresh thyme leaves, plus more for serving
1 to 2 tablespoons low-sodium soy sauce or tamari
1½ cups (265 g) cooked white beans (page 215) or one 15-ounce (425 g) can, drained
Combine the turkey, water, ¼ teaspoon of the salt, and ¼ teaspoon of the pepper in a large heavy-bottomed pot over medium heat. Cook, stirring often, until the meat is broken into clusters and no longer pink, 3 to 5 minutes. Using a slotted spoon, transfer the turkey to a bowl.
Into the same pot add the oil, onion, carrots, celery, and remaining ½ teaspoon salt and cook until soft, 5 to 7 minutes. Add the wine and cook until the liquid has evaporated, 3 to 5 minutes. Stir in the stock, rice, rosemary, sage, and thyme. Bring to a boil over high heat and reduce to a gentle simmer. Stir in 1 tablespoon of the soy sauce and cook, stirring occasionally, until the rice is tender, 45 to 55 minutes.
Stir in the beans and turkey and continue cooking over a gentle simmer until the beans are hot, about 10 minutes longer. Taste; add another tablespoon of soy sauce, if you like.
To serve, ladle the soup into shallow bowls and finish with more pepper and thyme.
Tip: When shopping for herbs, look for a package that includes a mix of “poultry” herbs including rosemary, sage, thyme, and parsley, then sprinkle chopped parsley on the finished dish.
Dinner: Slow-Roasted Salmon with Avocado Butter
Serves 4 to 6
Slow-roasting salmon is not only a brain-friendlier method than cooking over higher heat, it’s practically foolproof, turning out perfectly cooked salmon every time. Think tender, rosy-hued fish infused with flavor from the lemons and the fennel. It’s a streamlined dish that comes together quickly, too, thanks to pantry staples like canned chickpeas and frozen peas. And because the salmon roasts in the same sheet pan as the vegetables, cleanup is fast.
Once you put the salmon in the oven, mix up the avocado butter (a recipe handed down to me from my mother). It’s wonderful slathered on grilled corn or peak-season sliced tomatoes. It’s also fantastic served on other fish and seafood. Dollop it on grilled shrimp or cod fillets, or fold it into tuna or sardine salad. Because avocado butter freezes well, it’s a good way to use up a bunch of ripe avocados that need to be eaten. Of course, if you don’t feel like getting out a food processor, you can use a fork to mash the avocado with the butter and the other ingredients, adding the chopped parsley last.
2 small fennel bulbs (8 ounces/230 g), thinly sliced, fronds reserved for garnish
Two 15-ounce (425 g) cans chickpeas, drained (about 3 cups)
1 large lemon, thinly sliced, seeds removed
½ cup (120 ml) water
¼ cup (60 ml) extra-virgin olive oil, plus more for drizzling
1 teaspoon kosher salt
One 1½-pound (680 g) whole salmon fillet, skin-on (preferably wild-caught), about 1 inch (2.5 cm) thick
(see Tip)
¼ teaspoon freshly ground black pepper
1½ cups (230 g) peas (fresh or frozen)
2 large, ripe avocados, mashed (about 1 cup)
3 tablespoons fresh lemon or lime juice
2 tablespoons unsalted butter, preferably grass-fed, at room temperature
2 tablespoons fresh flat-leaf parsley leaves
1 medium garlic clove, minced (about ½ teaspoon)
Set an oven rack in the center position and preheat the oven to 300°F (150°C).
Toss the fennel, chickpeas, lemon, water, 2 tablespoons of the oil, and ½ teaspoon of the salt on a rimmed baking sheet until evenly coated, then spread into an even layer. Top with the salmon, skin side down, and pour the remaining 2 tablespoons oil over top. Sprinkle the salmon with pepper and ¼ teaspoon of the salt.
Bake for 20 to 28 minutes, stirring in the peas after 10 minutes, until the salmon is just turning opaque. (If using an instant-read thermometer, take the temperature in the thickest part of the fish: 125°F/50°C for medium-rare; up to 140°F/60°C for well done.)
Meanwhile, combine the avocados, lemon juice, butter, parsley, garlic, and the remaining ¼ teaspoon salt in the bowl of a food processor. Process until completely smooth. Keep in the refrigerator until ready to eat.
To serve, divide the salmon and vegetables between plates and spoon a tablespoon of any pan sauce over top. Top each piece of fish with 2 tablespoons avocado butter, some of the reserved fennel fronds, and a drizzle of oil. Top with more pepper, if you like.
To store extra avocado butter, transfer to an airtight container with a piece of waxed paper or parchment paper pressed onto the surface of the butter to prevent browning. It will keep like this for up to 3 days in the refrigerator or 3 months in the freezer.
Tip: You can use fillets of salmon, too. Four- to 6-ounce (115 to 170 g) portions work well. Start checking for doneness after 15 minutes, especially if you prefer your salmon rare.