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The Effects of the MIND and Mediterranean Diets on Parkinson’s Disease

Posted on by The Olive Oil Hunter

Adapted from an article by Dr. Rebecca Gilbert, American Parkinson’s Disease Association, May 4, 2021

New research into the best diets for Parkinson’s Disease (PD) reveals the Mediterranean and MIND diets may be associated with later age of onset of PD. Components of a Mediterranean diet include vegetables; fruits; whole grains; legumes such as beans, peas, and lentils; nuts; low-fat proteins, such as fish and poultry; and olive oil.

Another diet, known as the Dietary Approaches to Stop Hypertension (DASH) diet, was designed to help treat and prevent high blood pressure and emphasizes many of the same principles as the Mediterranean diet. More recently, experts suggested a combination of the Mediterranean and DASH diets, meant to maximize cognitive benefits. It is entitled the Mediterranean-DASH Intervention for Neurodegenerative Delay (MIND) diet. Components of the MIND diet include green, leafy vegetables; all other vegetables; berries; whole grains; beans; nuts; poultry; fish; red wine; and olive oil.

The principles of the MIND diet are very similar to the Mediterranean diet, with some notable additions. The MIND diet recommends green leafy vegetables such as spinach and kale as the first choice over other vegetables. Berries (such as blueberries) are specifically promoted, as opposed to fruit in general. A small amount of red wine daily is also encouraged. (Please discuss this with your doctor.)

Why do these diets work?

The scientific underpinnings as to why these diets affect brain health are not fully understood and likely consist of a combination of different positive benefits—some of which have been established and others that have not. It is possible that the established heart benefits of the diets drive some of the brain health benefits. That is, the diets promote healthy hearts and clean blood vessels and therefore support excellent blood flow to the brain. It is well established that vascular disease in the brain can contribute to cognitive decline as well as the motor symptoms of Parkinsonism. Therefore, ensuring that the brain achieves good blood flow has positive benefits on brain health for everyone, especially those who have a disease such as PD.

In addition, specific components of the foods encouraged in these diets may work on the cellular level to protect neurons from cell death or decrease neuroinflammation. But knowing which elements are conferring the benefit is not straightforward. To date, researchers have not been able to identify a specific nutritional supplement that achieved the type of benefits in clinical trial demonstrated in this diet study. Currently, therefore, the best way to ingest the nutrients that protect the brain is through a comprehensive dietary plan and not by taking a defined group of supplements.

Takeaways

  • A new study has demonstrated that the MIND and Mediterranean diets are associated with a delay in onset of PD symptoms
  • Both of these diets emphasize vegetables, fruits, whole grains, legumes, nuts, and olive oil
  • The MIND diet adds green leafy vegetables and berries as important elements

Reference: Metcalfe-Roach A, Yu A, Golz E, et al. MIND and Mediterranean diets associated with later onset of Parkinson’s Disease. Mov Disord. 2021;36(4):977-984. doi: 10.1002/mds.28464.

Lemony Greek-Style Potato Wedges

Posted on by The Olive Oil Hunter

One of my Merry Band of Tasters highly recommends these crisp potato wedges. If desired, substitute Dijon for the yellow mustard, or chopped fresh rosemary for the dried oregano. Parboiling the potatoes (especially with the added alkalinity of baking soda) contributes to their crispiness.

Ingredients

  • 2 1/4 pounds russet potatoes, peeled and cut lengthwise into wedges
  • 2 teaspoons salt, divided use, plus coarse salt for serving
  • 1 teaspoon baking soda
  • 4 large cloves garlic, peeled and minced
  • 2 heaping tablespoons yellow mustard
  • 1/3 cup fresh lemon juice
  • 1 tablespoon dried oregano
  • 1 teaspoon freshly ground black pepper
  • 1/2 cup extra virgin olive oil
  • Lemon wedges, for serving (optional)

Directions

Step 1

Parboil the potatoes: Bring a large pot of water, 1 teaspoon of salt, and the baking soda to a boil over high heat. Add the potato wedges. Set a timer for 2 minutes. In the meantime, position a large colander in the kitchen sink. After 2 minutes, drain the potatoes in the colander. Rinse with cold water and drain again.

Step 2

Make the marinade: In a bowl large enough to hold the potatoes, combine the remaining teaspoon of salt with the garlic, mustard, lemon juice, oregano, and pepper. Whisk in the olive oil. Add the potato wedges and stir gently to coat. Cover and refrigerate for up to 24 hours, stirring occasionally.

Step 3

When ready to roast the potatoes, preheat the oven to 400°F. Arrange the potato wedges in a single layer on a large rimmed baking sheet. Cover tightly with foil and bake on the middle rack of the oven for 50 minutes. Remove the foil. Bake for an additional 30 minutes, or until the potato wedges are nicely browned. Season with salt. Serve hot, warm, or at room temperature with lemon wedges, if desired.

Serves 4 to 6 — Recipe adapted from itstodiefor.ca

Prawns with Zingy Avocado Dip

Posted on by The Olive Oil Hunter

Shrimp cocktail gets a much-needed makeover! Make the dip just before serving.

Ingredients

  • 2 fresh jalapeños, stemmed and seeded
  • 1 avocado, peeled, pitted, and coarsely chopped
  • 1/4 cup sour cream
  • 1 lime, rind finely grated, juiced
  • 1/2 cup at-leaf parsley leaves
  • 1/2 cup fresh mint leaves
  • 1/2 cup fresh cilantro leaves
  • 1 clove garlic, peeled and crushed
  • 1/2 teaspoon coarse salt (kosher or sea), or more to taste
  • 1/2 teaspoon ground cumin
  • 1/4 cup extra virgin olive oil
  • 1 tablespoon water
  • 1 small red onion, finely diced
  • 1 1/2 pounds cooked and chilled jumbo prawns or shrimp, peeled and deveined
  • Edible flowers, such as nasturtiums, for serving (optional)

Directions

Step 1

Remove the stem, seeds, and veins, from the jalapeños. Finely dice one jalapeño. Set aside. Coarsely chop the remaining jalapeño and place in a blender with the avocado, sour cream, lime rind, 1 1/2 tablespoons lime juice, parsley, mint, cilantro, garlic, salt, and ground cumin.

Step 2

With the motor running, add the olive oil and water in a slow, steady stream until smooth and well combined, scraping sides of blender once. Taste for seasoning, adding more salt if desired. Transfer to a serving bowl. Add 2 tablespoons red onion and most of the reserved diced jalapeño. Stir to combine. Sprinkle with the remaining onion and jalapeño.

Step 3

Arrange the prawns on a serving platter. Scatter with the edible flowers, if using. Serve with the dip.

Serves 4 to 6 as an appetizer — Recipe adapted from taste.com.au

Roasted Butternut Squash Soup

Posted on by The Olive Oil Hunter

The appeal of this autumnal soup lies in its simplicity. The sweetness of the butternut squash is enhanced by roasting and by the addition of a small amount of maple syrup.

Ingredients

  • 1 large butternut squash (about 3 pounds), halved lengthwise, seeds removed
  • 3 to 4 tablespoons extra virgin olive oil, plus more for drizzling
  • 1/2 cup chopped shallot (about 1 large shallot bulb)
  • 1 teaspoon salt
  • 4 garlic cloves, peeled and minced
  • 1 teaspoon pure maple syrup or brown sugar, or more to taste
  • 1/8 teaspoon freshly ground nutmeg
  • Freshly ground black pepper, to taste
  • 3 to 4 cups rich vegetable broth, as needed

Directions

Step 1

Preheat the oven to 425°F and line a rimmed sheet pan with parchment paper. Place the butternut squash on the pan and drizzle each half with just enough olive oil to lightly coat the cut sides (about 1 tablespoon). Season with salt and pepper.

Step 2

Turn the squash cut sides down and roast until it is very tender and cooked through, 40 to 50 minutes (don’t worry if the skin or flesh browns—that’s good for flavor). Set the squash aside until it’s cool enough to handle, about 10 minutes.

Step 3

Meanwhile, in a large saucepan, warm 1 tablespoon olive oil over medium heat until shimmering. Add the chopped shallot and 1 teaspoon salt. Cook, stirring often, until the shallot has softened and is starting to turn golden on the edges, about 3 to 4 minutes. Add the garlic and cook until fragrant, about 1 minute, stirring frequently. Transfer the contents to your blender.

Step 4

Use a large spoon to scoop the butternut squash flesh into your blender. Discard the skin. Add the
maple syrup, nutmeg, and a few twists of freshly ground black pepper to the blender. Pour in 3 to 4 cups vegetable broth, being careful not to ll the container more than halfway. Work in batches unless you have a high-capacity blender.

Step 5

Securely fasten the lid and top with a folded dish towel. Hold down firmly. Blend on high, being careful to avoid hot steam escaping from the lid. Stop once your soup is ultra-creamy. Return to the saucepan and reheat, if necessary, over medium-low heat, stirring often.

Step 6

If you would like to thin your soup a bit, stir in the remaining cup of broth. Add 1 to 2 tablespoons of
olive oil and blend well. Taste, and stir in more salt and pepper, if necessary. (Note: The soup can be
cooled, covered, and refrigerated at this point for up to 2 days.)

Step 7

Drizzle with extra virgin olive oil before serving.

Serves 4 — Recipe adapted from cookieandkate.com