Supporting brain health doesn’t have to be complicated. Small choices like adding leafy greens, beans, whole grains and healthy fats can help lower the risk of problems with memory and thinking skills as you age.
These recipes can be helpful for anyone, but they may be especially appreciated by families navigating Alzheimer’s disease and related dementias (ADRD). While there is currently no cure for ADRD, nutrient-rich meals can support routines and overall well-being and help relieve a little pressure for care partners and loved ones.
If you’re planning a Meal Train delivery for someone affected by ADRD, consider trying one of these easy meals.
Chicken Chili
This cozy chili can be portioned and reheated easily. Swapping in lean shredded chicken helps lower saturated fat, which supports heart health and blood flow, both important for the brain. Beans provide fiber, folate and steady energy, supporting heart and metabolic health that also help protect the brain.
Serving Size: 10 servings
Cook Time: 40 minutes
Ingredients:
- 1 pound boneless skinless chicken breasts, cooked and shredded
- 1 medium onion, chopped
- 1 tablespoon olive oil
- 2 garlic cloves, minced
- 2 cans (14 ounces each) low sodium chicken broth
- 1 can (4 ounces) chopped green chiles
- 2 teaspoons ground cumin
- 2 teaspoons dried oregano
- 1-1/2 teaspoons cayenne pepper
- 2 cans (14-1/2 ounces each) low sodium great northern beans, drained, rinsed
- Avocado, sliced for garnish
- Lime, sliced for garnish
Directions:
In a Dutch oven or large soup pan, heat olive oil. Add garlic and onion and sauté until lightly browned.
Stir in shredded chicken, broth, beans, chiles, cumin, oregano, and cayenne; bring to a boil, stirring occasionally. Reduce heat to low. Simmer for 20-30 minutes.
Let chili cool slightly before dividing into portioned bowls or containers. Serve with sliced avocado and lime for garnish.
Adapted from: source.
Summer Vegetable Crustless Quiche
This no-crust quiche is a protein-packed, make-ahead meal that works for breakfast, lunch or an easy dinner. Eggs are rich in choline, B vitamins and omega-3 fatty acids, which can support cognitive function and memory. Leafy greens are filled with folate, vitamin K and other nutrients with brain-healthy benefits.
Serving Size: 6 servings
Cook Time: 45 minutes
Ingredients:
- 1 tablespoon olive oil
- ½ medium onion, diced (about ½ cup)
- ½ medium zucchini, chopped (about ½ cup)
- 2 cups chopped or torn leafy greens (ex: kale, spinach, chard)
- 6 eggs
- ¾ cup skim milk
- 3 tablespoons flour
- ½ teaspoon baking powder
- ½ teaspoon paprika
- ½ teaspoon dried thyme
- Pinch ground black pepper
- ½ cup crumbled fat free feta cheese
Directions:
Preheat oven to 375°. Grease a pie plate or 8x8 baking dish with cooking spray and set aside.
Heat oil in a medium skillet over medium heat. Add the onions and cook, stirring often for 5 minutes. Add the zucchini and continue cooking for 5 minutes. Add greens and cook until wilted slightly. Transfer the vegetables to the prepared baking dish.
In a large bowl, whisk the eggs, milk, flour, baking powder and seasonings. Then gently stir in the feta cheese.
Top the vegetables with eggs and cheese mixture and stir gently. Bake for 25-30 minutes or until the top is lightly browned and a knife inserted in the center comes out clean.
Let stand about 5 minutes before cutting into portions.
Recipe adapted from source.
Unstuffed Cabbage Roll Soup
This soup is hearty, easy to portion and tastes even better the next day. Cabbage and carrots add fiber and antioxidants linked to healthy aging, while lean ground turkey keeps it satisfying without a lot of saturated fat. Using low-sodium broth supports heart and blood vessel health, and whole-grain rice adds extra fiber for steadier blood sugar, another factor tied to long-term brain health.
Serving Size: 6 servings
Cook Time: 45 minutes
Ingredients:
- 1 pound lean ground turkey
- 1 medium onion
- 1 bag coleslaw mix (or 4 cups shredded cabbage and carrots)
- 4 cups reduced-sodium beef broth
- 1 can no-added salt tomato sauce
- ½ cup uncooked whole grain rice
- 2 tablespoons brown sugar
- 2 cloves garlic, minced
- 1 bay leaf
- ½ teaspoon dried oregano
- ½ teaspoon ground black pepper
Directions:
Place a large pot over medium heat and add the ground turkey. Break it up as it starts to cook. Add the onion and cook until the onion is softened and the meat is no longer pink, about 6-8 minutes.
Add the coleslaw mix, beef broth, tomato sauce, rice, brown sugar, garlic, bay leaf, oregano and pepper to the pot.
Bring to a boil and reduce the heat to maintain a simmer and cook until the rice is tender; about 25 minutes for white rice and 45 minutes for regular brown rice.
Remove from heat and let rest for 10 minutes. Remove the bay leaf. Serve warm.
Recipe adapted from U.S. Department of Veterans Affairs
US9565 04/2026
