High blood sugar, sedentary lifestyles, and excess body fat are three underlying causes of insulin resistance, a characteristic typically associated with type 2 diabetes but that is now also associated with Alzheimer’s disease. Over the past ten years, research has discovered that metabolic changes, caused by lifestyle and aging, impair “insulin signaling” and play a role in the development of Alzheimer’s. So what do you eat to promote your metabolic health and prevent insulin resistance?
The key is to focus eating a diet high in produce and plant foods that includes whole grains, legumes, nuts, and seeds, and this “risotto” is a delicious way to do that. Risotto is typically made by slowly adding hot broth to short-grain rice, but this variation uses riced cauliflower instead. The result is a creamy, risotto-like texture that’s significantly lower in carbs and higher in fiber to minimize glycemic impact. Mushrooms add a source of vitamin D, a nutrient that’s key for brain health, while thyme and Parmesan impart rich flavor into the dish.
8 ozfresh wild mushrooms, sliced (any mix of crimini, shiitake, baby portobello, oyster, or button)
1yellow onion, finely chopped
2(12-oz) pkg fresh cauliflower crumbles
1 1/2cuplow-sodium chicken or vegetable broth
2sprigs fresh thyme
1/3cupfreshly grated Parmesan cheese
Heat ½ Tbsp oil and butter in a large skillet over medium-high heat. Add mushrooms and cook 5 minutes or until lightly browned and beginning to soften. Season with ¼ tsp each of salt and pepper. Remove mushroom mixture from skillet, and wipe skillet clean.
Heat remaining 1 Tbsp oil in skillet over medium heat. Add onion and garlic; cook 5 minutes or until onion is tender. Add cauliflower rice, broth, and thyme, and bring to a simmer. Cover, and cook 10 minutes or until cauliflower is crisp-tender.
Remove lid and stir. Cook, uncovered, 10 to 12 minutes or until there is no more liquid. Gently stir in mushrooms, cheese, and remaining ¼ tsp each salt and pepper. Serve immediately.
Created by Carolyn Williams, PhD, RD
Carolyn is an author, registered dietitian, and James Beard Award-winning food and health journalist. NeuroReserve is delighted to partner with Carolyn to develop brain healthy recipes for Brain Table. Carolyn is the founder of Meals That Heal, an online platform providing numerous new recipes, evidence-backed resources, and time-saving tricks to make getting dinner on the table quicker and easier. She is also the author of Meals That Heal cookbook that includes over 100+ quick and tasty recipes to cool inflammation, balance gut health, and detox the body. She is a contributing editor for Eating Well, Cooking Light, Allrecipes and eMeals and has been featured in many other publications. Carolyn is a busy mom of two who knows the necessity of having quick, healthy meal ideas. Carolyn’s philosophy on food is that eating and living well isn’t about perfection. It’s about doing the best you can with the resources you have.