Dr. Rasouli didn’t reinvent the wheel. His
stew is based on the principles of the Mediterranean diet and the MIND
diet mentioned earlier. Studies have shown that adhering to a menu
tailored to these methods may reduce the risk of Alzheimer’s by up to
53%. “It’s not magic—it’s simply understanding what your body needs and
giving it that regularly,” says the doctor. “I make the following dish
at the end of the week, and it lasts almost the entire week,” he shares.
“It’s convenient, healthy, and gives me peace of mind—both in body and
mind.”
Ingredients:
1 cup dried red lentils (a source of fiber and plant-based protein)
1 small onion, chopped (a source of B vitamins, vitamin C, and minerals)
2 cloves garlic, minced
2 cups chopped spinach (a source of folic acid and vitamin K)
1 tbsp extra virgin olive oil (a source of omega-9 and polyphenols)
1 tsp turmeric (a powerful antioxidant)
1 tsp coriander (optional)
3 cups vegetable broth
Salt, black pepper, and cumin to taste
Preparation:
1. Heat the oil in a medium-large pot, add the onion, and sauté until translucent.
2. Add the garlic and spices—sauté for a minute until the pot releases a fragrant aroma.
3. Add the lentils and broth or water with vegetable stock powder, bring to a boil, and simmer for 20 minutes.
4. Add the spinach and cook for an additional 5–7 minutes.
5. Serve hot—as a light dish or a full meal alongside quinoa or brown rice.
In Summary
If there’s one thing we’ve learned from Dr. Rasouli, it’s that you don’t
need a medical degree to start protecting your brain—just good
intentions and one simple pot. This dish won’t permanently or completely
protect your brain from dementia or Alzheimer’s, but it reminds us that
big changes start with small steps: the right seasoning, smart dietary
choices, and care for our health. So, before you head out shopping next
time, it might be worth adding some spinach, lentils, and turmeric to
your cart and cooking for yourself and your loved ones something that
could become a small, nourishing tradition for good memory, in body and
soul.
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