By Dr.Sirisha Potluri
Ingredients:
• 1 can chickpeas (15 oz), rinsed and drained
• 2 teaspoons oil-free tahini (or sesame seed powder)
• 1 tablespoon unsweetened plant-based yogurt
• 1 tablespoon maple syrup (or date syrup)
• 1 tablespoon lemon juice
• 1 teaspoon Dijon mustard
• 2 tablespoons diced red onion
• Salt and black pepper, to taste
• Red pepper flakes, to taste
• 1 bunch cilantro or parsley, chopped
Optional Add-ins:
• Diced celery
• Capers
• Sunflower seeds
• Pickled jalapeños
Instructions:
1. In a mixing bowl, mash the chickpeas using a fork or potato masher until they’re mostly mashed but still slightly chunky for texture.
2. Add all the remaining ingredients (tahini, yogurt, maple syrup, lemon juice, Dijon mustard, diced red onion, salt, pepper, and red pepper flakes). Mix well until everything is thoroughly combined.
3. Chill in the fridge for at least an hour (or longer) to let the flavors meld together.
4. Serve chilled in lettuce cups, whole wheat bread, pita pockets, or on top of a salad.
5. This can be stored in the refrigerator for 3-4 days.
Serving Size:
• Serves: 4
• Serving Size: About 1/2 cup per person
Nutritional Information (Approximate per serving):
• Calories: 160 kcal
• Protein: 6 g
• Carbohydrates: 22 g
• Fiber: 5 g
• Sugar: 4 g (from maple syrup and chickpeas)
• Fat: 7 g
• Saturated Fat: 1 g
• Sodium: 160 mg
• Potassium: 350 mg
• Vitamin C: 6% of daily value
• Iron: 10% of daily value
How This Plant-Based Recipe Can Help Prevent Alzheimer’s:
This chickpea salad is packed with nutrients that support brain health, and certain ingredients are specifically known to promote cognitive function and reduce the risk of Alzheimer’s disease. Here’s how:
1. Chickpeas: Chickpeas are a great source of plant-based protein and fiber, which support healthy blood sugar levels and reduce inflammation. They also contain antioxidants that may help reduce oxidative stress, which is believed to play a role in Alzheimer’s.
2. Tahini: Tahini is rich in healthy fats, including omega-3 fatty acids, which are important for brain health. Omega-3s help reduce neuroinflammation and may improve cognitive function, potentially lowering the risk of Alzheimer’s.
3. Lemon Juice: High in vitamin C, lemon juice helps combat oxidative stress and promotes healthy circulation to the brain, aiding in memory function.
4. Red Onion: Red onions contain flavonoids, particularly quercetin, a powerful antioxidant that may help protect brain cells from damage and support overall cognitive function.
5. Cilantro/Parsley: Both herbs are rich in antioxidants and have anti-inflammatory properties, which help protect the brain from damage caused by oxidative stress. Parsley, in particular, is high in vitamin K, which plays a role in maintaining brain health and preventing cognitive decline.
6. Maple Syrup or Date Syrup: These natural sweeteners provide a lower glycemic index than refined sugars, helping maintain stable blood sugar levels, which is crucial for brain function. Sudden spikes and drops in blood sugar can impair cognitive function and increase the risk of dementia.
7. Optional Add-ins (Celery, Sunflower Seeds, and Pickled Jalapeños):
• Celery: Known for its anti-inflammatory properties, celery helps reduce inflammation that could contribute to Alzheimer’s.
• Sunflower Seeds: High in vitamin E, sunflower seeds may protect the brain from oxidative damage and improve memory.
• Pickled Jalapeños: The capsaicin in jalapeños can stimulate blood flow and may have neuroprotective effects.
By incorporating these ingredients, this recipe not only offers a delicious and satisfying meal but also provides nutrients that support cognitive health and could potentially help in preventing or delaying the onset of Alzheimer’s disease