The neurosurgeon’s simple, inexpensive prescription strengthens memory and prevents dementia

Don’t forget to add this to your food preparation.

Dr. Jonathan J. Rasouli, a board-certified spinal neurosurgeon at Northwell Health in New York, opens his own cookbook and shares some of his best dishes for brain health.

Now he’s given The Post his recipe for a Mediterranean quinoa bowl that has numerous brain-boosting properties and is a “powerhouse” for improving memory.

“I personally like this dish because it is easy to prepare, visually appealing and nutritious,” he said.

Previously, the New York doctor shared his mother’s recipe for ghormeh sabzi, a Persian herb stew that he says tastes delicious and also keeps the brain healthy.

As a vegetarian option, his quinoa bowl is “ideal for breakfast or a light lunch” – and as a bonus, he pointed out that the ingredients are inexpensive and can often be purchased in bulk.

“This dish combines healthy fats, antioxidants and magnesium – all crucial for brain health. “It is inspired by the Mediterranean diet, which is known to reduce the risk of dementia,” he said.

Mediterranean quinoa bowl

Ingredients:

• 1 cup cooked quinoa (rich in magnesium, good for brain function)
• 1/2 cup cherry tomatoes (antioxidants and lycopene)
• 1/4 cup diced cucumbers
• 2 tbsp EVOO (monounsaturated fats to protect the brain)
• 1/4 cup crumbled feta cheese (calcium for nerve signaling)
• 1/4 cup chopped walnuts (omega-3 fatty acids and antioxidants)
• 1/2 avocado, sliced ​​(healthy fats for cognitive support)
• Fresh parsley or basil for garnish

Directions:

1. In a bowl, layer the cooked quinoa as a base.
2. Top with cherry tomatoes, cucumber, feta, walnuts and avocado slices.
3. Drizzle with olive oil and garnish with parsley or basil.
4. Serve as a nutritious lunch or light dinner.

What makes this recipe a “memory boosting powerhouse”? Dr. Rasouli explained the benefits of the ingredients.

Quinoa contains lots of magnesium, which he says can increase nerve signals and regulate stress.

Additionally, the brain shrinks as we age, but people with less shrinkage have a lower risk of dementia. According to a 2023 study published in the European Journal of Nutrition, consuming more than 550 milligrams of magnesium per day is associated with higher brain volume.

The recipe also contains tomatoes, which the doctor says are supposed to relieve oxidative stress. Oxidative stress can cause memory loss, brain fog, and fatigue.

Olive oil reduces brain inflammation, a known cause of cognitive decline.

Finally, avocado is full of healthy monounsaturated fats. Earlier this month, cardiologist Dr. David Sabgir from the health benefits of avocados for heart health, cholesterol levels and satiety.

To add even more dishes to your weekly menu and prevent brain decline, Dr. Rasouli also offers a three-ingredient Alzheimer’s prevention dinner.

“It tastes great and I never get tired of it” He Parade said. “It’s super easy to make and doesn’t require too many ingredients.”