Exclusive | I’m a neurosurgeon – my easy prescription is a powerhouse to boost memory and prevent dementia

Don’t forget to add this to your meal prep.

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

Now he’s given The Post his recipe for a Mediterranean quinoa bowl, which has a host of brain-boosting properties and is a memory-enhancing “powerhouse.”

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

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

For a vegetarian option, his quinoa bowl is “great for breakfast or a light lunch” — and as a bonus, he noted that the ingredients are inexpensive and can often be bought in bulk.

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

Mediterranean Quinoa Bowl

The 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 tablespoons EVOO (brain-protecting monounsaturated fat)
• 1/4 cup crumbled feta cheese (calcium for nerve signaling)
• 1/4 cup chopped walnuts (omega-3 and antioxidants)
• 1/2 avocado, sliced ​​(healthy fats for cognitive support)
• Fresh parsley or basil for garnish

direction:

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

What makes this recipe “a memory booster”? Dr. Rasouli broke down the benefits of the ingredients.

Quinoa has “tons of magnesium,” which he said can boost nerve signaling and regulate stress.

Plus, 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 includes tomatoes, which the doctor said relieves oxidative stress. Oxidative stress can cause memory loss, brain fog and fatigue.

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

Finally, avocados are full of healthy monounsaturated fats. At the beginning of this month, cardiologist Dr. David Sabgir raved about the health benefits of avocados for heart health, cholesterol and satiety.

To round out your weekly menu with even more dishes to stave off brain decline, Dr, Rasouli also has a three-ingredient dinner to prevent Alzheimer’s.

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