Tomato-Tortellini Soup

There are only 4 ingredients in this soup……

When the weather is frightfully cold and you need something quick to warm you up, try this recipe for Tomato-Tortellini soup. With only 4 ingredients, you’ll be warm and cozy in no time.

For more comfort food ideas, go to www.culinary.net.

Watch video to see how to make this delicious recipe!




Tomato-Tortellini Soup

  • 2              14 ounce cans reduced-sodium chicken broth
  • 1              9 ounce package of refrigerated tortellini
  • 1              8 ounce tub cream cheese spread with chive and onion
  • 1              can tomato soup
  • Fresh chives (optional)
  1. In a medium sauce pan bring broth to a boil.  Add tortellini then reduce heat to simmer uncovered for 5 minutes.
  2. In a bowl whisk 1/3 cup of hot broth into the cream cheese spread.  Whisk until smooth.  Pour contents into sauce pan.
  3. Stir in tomato soup and heat through.
  4. Serve with fresh chives, if desired.

Recipe adapted from Better Homes and Gardens.

SOURCE:
Culinary.net

Wing It for Game Day

We love wings at our house but never have too much success making them at home, maybe because we don’t have a deep fryer. I think we will give this recipe a try…..

(Family Features) When bringing your friends and family together to watch the game, you’ll likely want to avoid any fumbles in the kitchen. Fret not and opt for a big batch of easy-to-make wings while incorporating these stress-free tips into your game plan to help ensure a resounding success:

  • Delegate responsibilities. The best gatherings are a team sport. Tackle this recipe for Crispy Baked Wings and let your friends help with snacks, dips and drinks.
  • Prep what you can the day before. Reduce the time needed to make these wings on game day by prepping some steps in advance. The seasoning blend and sauces can be prepped up to two days in advance and chicken wings can be separated into drums and flats the day before.
  • Veggies are underrated. It’s usually a good plan to have a snack that can be easily replenished for grazers attending your party. Stock up on vegetables that are easy to slice such as carrots and celery. Place some of the cut vegetables out with dips like blue cheese dressing or ranch, both of which can double as classic pairings for your wings.
  • Redefine “homemade.” The Crispy Baked Wings can serve as a versatile base for just about any sauce you might be craving. Instead of making a sauce entirely from scratch, consider making some quick alterations to premade ones. For example, add an ingredient like Tabasco Chipotle Sauce to store-bought barbecue sauce to impart a smoky flavor and lime juice for added brightness. Small changes can add that special, homemade quality without all the work. Recipes like Chipotle Barbecue Sauce or Nashville-Style Sauce can complement wings for true crowd-pleasers – pick your favorite or try both.

Find more flavorful recipes and game day tips at Tabasco.com/wings.

Crispy Baked Wings with Chipotle Barbecue Sauce or Nashville-Style Sauce

Prep time: 10 minutes
Cook time: 40 minutes
Servings: 4-6

Wings:

  • 2          tablespoons baking powder
  • 1          teaspoon salt
  • 1          teaspoon paprika
  • 1/4       teaspoon black pepper
  • 4 1/2    pounds chicken wings, drums and flats separated, tips removed

Chipotle Barbecue Sauce:

  • 1          cup barbecue sauce
  • 3          tablespoons Tabasco Chipotle Sauce
  • 2          tablespoons lime juice

Nashville-Style Sauce:

  • 6          tablespoons Tabasco Sauce
  • 8          tablespoons butter, softened
  • 1          tablespoon light brown sugar
  • 1          teaspoon paprika
  • 1/2       teaspoon garlic powder
  • 1/2       teaspoon salt
  1. Heat oven to 425° F.
  2. In bowl, combine baking powder, salt, paprika and black pepper. Shake over both sides of wings.
  3. Place seasoned wings on rack over foil-lined sheet pan.
  4. Bake 20 minutes, turn wings over and continue cooking additional 20 minutes in convection oven or 30 minutes in conventional oven. Cooked wings should reach at least 180° F internal temperature with crispy texture.
  5. To make Chipotle Barbecue Sauce: In bowl, mix barbecue sauce, Tabasco Chipotle Sauce and lime juice.
  6. Alternatively, to make Nashville-Style Wing Sauce: In bowl, mix Tabasco Sauce, butter, brown sugar, paprika, garlic powder and salt. Set aside.
  7. Remove wings from oven. Toss wings with preferred sauce and serve.

SOURCE:
Tabasco

Custom Cut Special Jan. 29

– SENIOR CITIZEN TUESDAY – 10% OFF ALL PURCHASES!!!

– SENIOR CITIZEN TUESDAY –
10% OFF ALL PURCHASES!!!

From the farm
to the freezer –

We’ll cut
whatever you want!

Steaks – Chops or Roasts
Cut to your order!

Just tell us what you want & we’ll cut it FRESH!!

USDA Choice:
TOP SIRLOIN – $6.99#
and
8 oz. NY Strip Steak
$5.00 each
HAND Cut When YOU order!

USDA Choice
English Roast
– $5.49# –

Beef CUBE Steaks – $4.99#

Ground Fresh DAILY!
85% LEAN Ground Beef
– $4.79# –

Boneless Pork Chops – $3.99#
Assorted Boneless Pork Chops – $3.99#
Pork Cutlets – $3.99##

One Pound Packs
Whole Hog Sausage
Plain/Saft & Pepper/Mild/Southern
$3.29#

1# Pks. of 4 to 1
Breaded Veal Patties
$6.00/pk.

Hickory Smoked Bacon
Sliced YOUR way
$5.99#

Bacon Ends – $2.99#

Extra Meaty
Smoked Pork Hocks
$1.99#

Walnut Creek Home Style Noodles
Thin – Medium – Wide
$2.49

Old Style Bologna – Reg – $5.49
                                         Garlic – $5.69

Ham & Cheese Loaf – $5.89

Deer Processing
Tag & Deposit Required

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Chowline: Prep and freeze food for later use

Freezing meals in advance can be helpful anytime you need a ready-to-go meal or when you take a meal to someone in need….

When I get home from work some nights, I am exhausted and simply don’t feel like cooking. Any tips on what I can do to still eat healthy those nights without having to go out to eat or spend a lot of time making a meal?

On a nonworkday, you could make several meals in advance and then store them in your freezer to defrost at a later date. On a day when you don’t have the time or energy to make a full meal, you’ll have access to quick, easy, nutritious, homemade meal options.

Freezing meals in advance can be helpful anytime you need a ready-to-go meal or when you take a meal to someone in need, said Shannon Carter, an Ohio State University Extension educator with The Ohio State University College of Food, Agricultural, and Environmental Sciences.

“Freezer meals can save you time by prepping all the ingredients ahead of time, and then only taking minutes to put in the oven or slow cooker after they are thawed,” she said. “Freezer meals can also save you money because you can purchase ingredients when they are on sale to enjoy them later.”

One way to get started is to plan both the amount and the kinds of meals you want to make in advance and freeze, Carter said in a recent blog post.

“Once you have an idea of what you want to prepare, you can make the entire meal and freeze it, precook a portion of the recipe to freeze, or assemble ingredients to freeze and cook later,” she said.

Here are some other tips from Carter:

  • Use the U.S. Department of Agriculture’s MyPlate as a guide for your menu. Plan a variety of low-fat proteins and dairy along with plenty of vegetables, fruits, and whole grains.
  • Consider avoiding ingredients that don’t freeze well, such as mayonnaise and lettuce.
  • Gather ahead of time all the ingredients and containers for freezing. Freezer bags or cartons work well. Label the bags or containers with a permanent marker before filling. Label with the name of the recipe, date, and instructions for cooking.
  • Lay freezer bags flat in the freezer so they are easier to thaw. Consider placing the freezer bags on a pan or baking sheet until frozen and then stacking them in the freezer, or stand the bags vertically once frozen.
  • Foods kept at zero degrees Fahrenheit are safe indefinitely, although quality might deteriorate after 3–6 months. 
  • The safest way to thaw frozen foods is in the refrigerator. A gallon-sized bag of food will usually thaw in the refrigerator in about 24 hours.
  • You can also defrost frozen foods in the microwave and then cook them immediately.
  • When using a slow cooker, completely thaw the food before placing it into the slow cooker. This ensures that the food does not enter the “danger zone,” a range of temperatures between 40 and 140 degreesFahrenheit at which bacteria grows most rapidly.

Chow Line is a service of the College of Food, Agricultural, and Environmental Sciences and its outreach and research arms, Ohio State University Extension and the Ohio Agricultural Research and Development Center. Send questions to Chow Line, c/o Tracy Turner, 364 W. Lane Ave., Suite B120, Columbus, OH 43201, or turner.490@osu.edu.

Custom Cut 10% Off Today!

SENIOR CITIZEN TUESDAY – 10% OFF ALL PURCHASES!!!


– SENIOR CITIZEN TUESDAY –
10% OFF ALL PURCHASES!!!

From the farm
to the freezer –

We’ll cut
whatever you want!

Steaks – Chops or Roasts
Cut to your order!
Just tell us what you want & we’ll cut it FRESH!!

USDA Choice
English Roast
– $5.49# –

USDA Choice
8 oz. NY Strip Steak
$5.00 each
Cut FRESH to YOUR order!

Beef CUBE Steaks – $4.99#

Ground Fresh DAILY!
85% LEAN Ground Beef
– $4.79# –

Boneless Pork Chops – $3.99#
Boneless Pork Loin Roasts – $3.99#

One Pound Packs
Whole Hog Sausage
Plain/Saft & Pepper/Mild/Southern
$3.29#

Hickory Smoked Bacon
Sliced YOUR way
$5.99#

Walnut Creek Home Style Noodles
Thin – Medium – Wide
$2.49

Walnut Creek Deil Cheeses
Swiss – Colby – Pepper Jack – C0Jack
$5.49# 

Walnut Creek Deli Ham
“How would you like that sliced?
On our CLEAN slicer?”
$4.49#

Old Style Bologna – Reg – $5.49
                                         Garlic – $5.69

Ham & Cheese Loaf – $5.89

Deer Processing
Tag & Deposit Required

We accept:

Credit – Debit – EBT

Breakfast Stacks

Check out the video for this tasty breakfast treat….


Start your morning with these delicious and simple Breakfast Stacks made with eggs, pancake batter and sausage. Your family will be begging for more! See video below of how to make this quick and easy recipe.

For more recipes, go to www.culinary.net.

Breakfast Stacks

  • Crisco® Original No-Stick Cooking Spray
  • 6 large eggs, lightly beaten
  • 12 fully cooked sausage patties OR
  • 12 vegetable sausage patties
  • 1 1/2 cup Buttermilk Pancake & Waffle Mix
  • 1 cup water
  • Shredded sharp cheddar or pepper jack cheese (optional)
  • Maple Syrup
  1. HEAT oven to 375°F. Coat 12 muffin cups or glass custard cups generously with no-stick cooking spray.
  2. DIVIDE beaten eggs evenly into prepared muffin cups. Top with sausage patty.
  3. Whisk pancake mix and water together in medium bowl until smooth. Pour evenly over sausage.
  4. BAKE 14 to 16 minutes or until toothpick inserted in center comes out clean. Cool 2 minutes.
  5. Sprinkle immediately with cheese, if desired. Serve warm with syrup.

SOURCE:
Culinary.net

Chowline: Meal kits should include a focus on food safety

Meal kit delivery and food preparation services have grown in popularity in recent years, with revenue in that sector expected to grow to over $10 billion in 2020….

I’m using a meal kit delivery service for the first time. What do I need to be aware of when ordering, and when the food arrives?

Meal kit delivery and food preparation services have grown in popularity in recent years, with revenue in that sector expected to grow to over $10 billion in 2020, up from $1 billion in 2015, according to Statista, Inc., a New York-based market and consumer data firm.

Ease and convenience are some of the factors for that increase, according to the U.S. Department of Agriculture. But, it’s important that safe food handling methods are used when receiving food through a mail delivery service, especially when receiving perishable foods, food safety experts say.

Whether it be a subscription meal kit, mail-ordered food, or groceries delivered to your home from a local grocery store, home-delivered food must be handled properly to ensure food safety, the Centers for Disease Control and Prevention (CDC) said in a posting this week.

Consumers are advised to research a company and its practices regarding food safety before placing an order. One thing to consider is whether the company offers instructions for safe handling and preparation of the food, including cooking temperature, with each shipment, the CDC said.

It’s also important to research, if possible, how the company deals with food that is delivered at an unsafe temperature. For example, perishable foods—especially meat, poultry, seafood, and eggs—should not be left at room temperature for more than two hours. When this happens, the food can enter the “danger zone,” a range of temperatures between 40 and 140 degreesFahrenheit at which bacteria grows most rapidly.

“It can be difficult for consumers to gather information on the practices and policies of meal delivery services in order to make an informed decision regarding food safety,” said Abigail Snyder, an assistant professor and food safety field specialist for the College of Food, Agricultural, and Environmental Sciences (CFAES) at The Ohio State University.

“However, checking the temperature of perishable foods when they are received, cooking raw meat products to the appropriate USDA-recommended internal temperature, and checking the delivery for damage or leaks that can lead to cross-contamination are practices consumers can implement themselves,” she said.

Additionally, the CDC recommends that you:

  • arrange for the food to be delivered when someone is at home so that it can be refrigerated quickly instead of being left outside for extended periods of time.
  • find a safe space for delivery if no one will be at home when the food arrives.Food should be delivered to a cool, shaded, and secure location where pests and rodents can’t access it. Let the company know where you would like them to leave your box.
  • examine both the box and the packaging in which the food was delivered. If you ordered perishable food such as meat, seafood, poultry, eggs, or dairy, look for stickers on the box that say “Keep Refrigerated” or “Keep Frozen.”
  • make sure that the company used insulated packaging and materials such as dry ice or frozen gel packs to keep all of the perishable food cold in transit.
  • refrigerate or freeze your delivery as soon as possible until you are ready to prepare it. Remember, bacteria can multiply rapidly if food is kept in the danger zone between 40 and 140 degrees Fahrenheit for more than two hours.

Lastly, use a food thermometer to accurately measure the delivered food’s temperature. If the food is warmer than 40 degrees Fahrenheit, don’t eat it. Instead, contact the company to find out whether they will offer you a replacement since you will not know how long the food has been in the danger zone.

Chow Line is a service of the College of Food, Agricultural, and Environmental Sciences and its outreach and research arms, OSU Extension and the Ohio Agricultural Research and Development Center. Send questions to Chow Line, c/o Tracy Turner, 364 W. Lane Ave., Suite B120, Columbus, OH 43201, or turner.490@osu.edu.

Cooking Up Comfort

Watch the video–Hearty dishes for cold, dreary days…


(Family Features) On crisp winter days when the wind blows cold, warming up from the inside-out with hearty comfort foods can feel like a worthy solution. From chili to cornbread to dumplings, flavorful and filling foods prepared without an overload of ingredients certainly can provide a feel-good boost on chilly evenings.

Chili, a classic wintertime favorite, can be taken to the next level with a few tasty additions. Make a spicy version by mixing in bacon, sweet potatoes and a chopped jalapeno pepper for a quick warm-up. A simple and somewhat sweet spin on a classic, comforting side, Honey-Pumpkin Cornbread pairs well with the slightly spicy chili. If you’re really looking to put the comfort in a comforting main course, this Skillet Chicken and Dumplings recipe takes less than an hour to create.

To make these heart-warming recipes stand out from a crowd, Circulon Symmetry Chocolate Cookware provides dishwasher-safe, premium nonstick cookware for easy cleanup and food release that slides right off.

Find more information and comforting family-favorite recipes at circulon.com.

Watch video to see how to make this delicious recipe!

Sweet Potato and Black Bean Chili

Prep time: 30 minutes
Cook time: 60 minutes
Servings: 6

  • Circulon Symmetry Chocolate 5.5-Quart Casserole
  • 6          slices thick-cut smoked bacon, chopped
  • 1          pound sweet potatoes, peeled and diced into 3/4-inch pieces
  • 2          medium onions, chopped
  • 1          jalapeno pepper, seeded and finely chopped
  • 5          garlic cloves, minced
  • 2          tablespoons chili powder
  • 2          teaspoons ground cumin
  • 1/2       teaspoon dried oregano
  • 1/4       teaspoon ground chipotle pepper
  • 2          cups chicken broth
  • 1          can (14 1/2 ounces) no-salt-added fire-roasted diced tomatoes
  • 1          can (15 ounces) no-salt-added black beans
  • 1/2       cup quick-cooking barley
  • 1/2       teaspoon salt
  1. Heat casserole over medium heat. Add bacon and cook until browned and crisp, about 7-8 minutes. Using slotted spoon, transfer bacon to paper towel-covered plate.
  2. Reduce bacon fat in casserole to 2 tablespoons and return to stove over medium-high heat. Add sweet potatoes, onions and jalapeno pepper; cook, stirring occasionally, until onion is slightly softened, about 5 minutes.
  3. Add garlic and cook 1 minute. Stir in chili powder, cumin, oregano and ground chipotle; cook until fragrant, 15 seconds.
  4. Pour in broth, tomatoes, beans and barley; reduce heat to medium-low, cover and simmer until sweet potatoes are tender and barley is cooked through, about 20 minutes. Remove from heat and stir in bacon and salt; let stand 15 minutes before serving.

Honey-Pumpkin Cornbread

Prep time: 20 minutes
Cook time: 20 minutes
Servings: 12-16

  • Circulon Nonstick 9-Inch Square Baking Pan
  • 1 1/2    cups all-purpose flour
  • 1 1/4    cups yellow cornmeal
  • 3          tablespoons sugar
  • 1 1/2    teaspoons baking powder
  • 1/4       teaspoon baking soda
  • 1/2       teaspoon sea salt
  • 1          cup canned pumpkin puree
  • 2          large eggs, at room temperature
  • 5          tablespoons unsalted butter, melted
  • 4          tablespoons honey
  • 1/3       cup buttermilk
  • 1          tablespoon grated orange zest
  1. Heat oven to 400° F. Lightly butter baking pan.
  2. In bowl, combine flour, cornmeal, sugar, baking powder, baking soda and salt.
  3. In separate bowl, whisk pumpkin puree, eggs, butter, honey, buttermilk and orange zest. Stir flour mixture into pumpkin mixture until moistened; transfer to prepared baking pan.
  4. Bake until cornbread pulls away from sides of pan and toothpick inserted into center comes out clean, 20-22 minutes. Cool in pan 5 minutes. Remove from pan and cool on wire rack at least 10 minutes before cutting.

Skillet Chicken and Dumplings

Prep time: 30 minutes
Cook time: 40 minutes
Servings: 8

  • Circulon Symmetry Chocolate 3.5-Quart Saucepan
  • 3          containers (32 ounces each) low-sodium chicken stock
  • Circulon Symmetry Chocolate 12-Inch Essentials Pan
  • 2          medium onions, diced
  • 4          carrots, peeled and sliced into 1-inch rounds
  • 1          head broccoli, chopped
  • 2          tablespoons butter
  • 2          tablespoons olive oil
  • 2-3       cups chopped chicken
  • 2          bay leaves
  • 1/2       teaspoon dried oregano
  • 1/2       teaspoon dried basil
  • 1/2       teaspoon dried thyme
  • 1          teaspoon powdered garlic
  • 1/2       teaspoon salt
  • 1/4       teaspoon pepper
  • 1/2       cup half-and-half
  • 2          tablespoons cornstarch

Dumplings:

  • 1 1/2    cups whole-wheat or all-purpose flour
  • 2          teaspoons baking powder
  • 1/2       teaspoon salt
  • 1          cup half-and-half

Garnish:

  • fresh grated Parmesan cheese
  • fresh black pepper
  1. In saucepan, bring chicken stock to boil.
  2. In essentials pan, saute onions, carrots and broccoli with butter. Add olive oil as needed if pan looks dry. Cook until onions are translucent and carrots are beginning to soften.
  3. Add chopped chicken, bay leaves, oregano, basil, thyme, garlic, salt, pepper and hot chicken stock to skillet. Simmer 20-30 minutes until vegetables are softened. Adjust seasoning, as necessary.
  4. Whisk cornstarch into half-and-half until smooth. Whisk into soup and simmer 5 minutes, until slightly thickened.
  5. To make Dumplings: In medium bowl, mix flour, baking powder, salt and half-and-half. Swirl soup with wooden spoon and add heaping tablespoons into center of soup at strong simmer. Continue adding until all dumpling batter is used. Cover with lid and cook on high 2-3 minutes.
  6. Serve topped with grated Parmesan and fresh cracked pepper.

SOURCE:
Circulon

NB Custom Cut Meats & Cheeses

We cut it FRESH – just tell us what you want!


– SENIOR CITIZEN TUESDAY –
10% OFF ALL PURCHASES!!!

From the farm to the freezer –
We’ll cut whatever you want!

Steaks – Chops or Roasts
Cut to your order!
Just tell us what you want & we’ll cut it FRESH!!

8 oz. USDA Choice
N. Y. Strip Steak
$5.00 each
Cut to YOUR order!

Ground Fresh DAILY!
85% LEAN Ground Beef
– $4.79# –

USDA Choice English Roast – $5.49
Beef CUBE Steaks – $4.99#


Ground Beef Patties

85% lean
3 to a pound / 4 to a pound
$5.35#

Boneless Pork Chops – $3.99#
Pork Cutlets – $3.99#
Asstd. Bone-In Pork Chops – $3.99#

Chicken Salad – $5.99#

Old Style Bologna – Reg – $5.49
                                         Garlic – $5.69

All NATURAL Boneless Chicken Breasts – $2.89

Walnut Creek Home Style Noodles
Thin – Medium – Wide
$2.49

Walnut Creek Deil Cheeses
Swiss – Colby – Pepper Jack – C0Jack
$5.49# 

Walnut Creek Natural Casing Hot Dogs – $5.99

Deer Processing
Tag & Deposit Required

We accept:

Credit – Debit – EBT

Lady Tiger B-ball Fundraiser at Bob Evans

Wednesday, January 16, 2019

COMMUNITY FUNDRAISER Dine to make a difference

North Baltimore Lady Tigers

Wednesday, January 16, 2019

6:00a.m. – 9:00p.m.

Bob Evans will donate 15% of your check* when you present this flyer during checkout at this location:

1726 East Wooster Street Bowling Green, OH 43402

*Flyer must be presented at time of checkout.

COMMUNITY FUNDRAISER Dine to make a difference

*Flyer must be presented at time of checkout.

North Baltimore Lady Tigers

Wednesday, January 16, 2019

6:00a.m. – 9:00p.m.

Bob Evans will donate 15% of your check* when you present this flyer during checkout at this location:

1726 East Wooster Street Bowling Green, OH 43402

*Flyer must be presented at time of checkout.

NB Custom Cuts Specials – Jan. 8

SENIOR CITIZEN TUESDAY – 10% OFF ALL PURCHASES!!!


– SENIOR CITIZEN TUESDAY –
10% OFF ALL PURCHASES!!!

From the farm to the freezer –
We’ll cut whatever you want!

Steaks – Chops or Roasts
Cut to your order!
Just tell us what you want & we’ll cut it FRESH!!


Ground Fresh DAILY!

85% LEAN Ground Beef
– $4.79# –

USDA Choice English Roast – $5.49
Beef CUBE Steaks – $4.99#


Ground Beef Patties

85% lean
3 to a pound / 4 to a pound
$5.35#

8 oz. USDA Choice New York Strip Steak
$5.00 each
Cut to YOUR order!


Boneless Pork Chops – $3.99#

Pork Cutlets – $3.99#
Asstd. Bone-In Pork Chops – $3.99#

Chicken Salad – $5.99#

Walnut Creek Deil Cheeses
Swiss – Colby – Pepper Jack – C0Jack
$5.49# 

– FREEZER BUNDLES –
Beef – Pork – Combo
CALL for details!
Locally Raised FREEZER Beef/Pork

Deer Processing
Tag & Deposit Required

We accept:

Credit – Debit – EBT

´╗┐Nourishing the Brain

How about eating healthier to improve your memory, alertness and cognitive function?

Nourishing the Brain

Rachel Niermann, RDN, Licensed Dietician


Rachel Niermann, RDN

Armes Family Cancer Care Center

When considering implementing a more healthful diet, many of us focus on the physical benefits we hope to reap. Look at a handful of today’s fad diets and you will see shiny promises of “fast weight loss,” “fat burning” or “metabolism boosting!” But there are so many advantages other than regards to weight when it comes to eating a healthy, balanced diet. A balanced diet provides overall nutrition to your body, from the outer skin to the very cells within that make you whole. One of the most exciting areas of research is food’s impact on brain health. How about eating healthier to improve your memory, alertness and cognitive function?

In general, a diet that benefits the brain is also going to be heart healthy, as both the brain and heart depend on a diet that promotes proper blood flow. This would manifest as foods rich in healthy fats, fruits and vegetables, and low in sodium, cholesterol and saturated fat. Researchers from Rush University in Chicago have recently created a new, more detailed diet for Alzheimer’s prevention called the “Mediterranean-DASH (Dietary Approaches to Stop Hypertension) Intervention for Neurodegenerative Delay,” or “MIND Diet,” which combines elements of a Mediterranean diet and the DASH diet. This has shown exciting results for reducing risk of Alzheimer’s.

What diet changes can boost brain health? While research is still being conducted and there are certainly no miracle foods, here are a few foods and nutrients that have promising benefits:

Omega-3 fatty acids: These are polyunsaturated fats (PUFA). Omega-3s include EPA, DHA, and ALA, which are found in different types of foods. DHA and EPA are mostly found in oily fish like salmon and sardines, whereas you can get ALA in various plant sources, such as flaxseed, beans and olive oil as well as specialty eggs. Numerous studies have found that high intake of PUFA-rich foods is associated with positive cognitive function and decreases risk of development and progression of dementia. Conversely, high-saturated and trans-fat consumption may have a negative effect on brain health, increasing risk of dementia.

Vegetables, especially leafy greens: Eating more servings of leafy greens such as kale, spinach, collards, and broccoli may help slow mental decline due to aging. Their high levels of folate and carotenoids may play a role.

Berries and dark-colored fruits: These fruits in particular have added brain power because of their high levels of anthocyanins, a group of compounds that give some plant foods their unique blue, violet or red pigments. Research suggests that anthocyanins enhance memory and help prevent age-related declines in mental functioning. Eating a variety of fruit provides a range of benefits – be sure to include those dark blue and red fruits for the brain!

Lutein: This compound is found in egg yolk, avocado and dark leafy greens. Some studies have found that high levels of lutein may improve cognitive function. One study found that lutein paired with the omega-3 fatty acid DHA, actually shows a more significant improvement. Again, balance is key! No one nutrient can be a cure all.

These are just a few nutrients that are being shown to play a role in brain health, and research is ongoing to find what works best. It should be reiterated that there is no one solution for improving cognitive function and there remains a multitude of questions when it comes to our fight against dementia. However, these are simple additions to your diet that you can be more mindful of when grocery shopping next. If you have questions about the MIND diet or desire more guidance on a healthy balanced diet, consult a registered dietitian.