Hundreds of studies show a link between a Mediterranean-style diet—which focuses on produce, olive oil, beans, nuts, and fish and limits red meat, saturated fat, and refined carbohydrates—and slower cognitive decline. Despite the evidence, less than 5 percent of Americans follow this type of diet.

These recipes, developed by chef Linda Monastra, might motivate you to start eating that way today.

Spring Pea Pesto with Whole Wheat Pasta and White Beans

Serves 4 - 6

• 1-pound whole wheat penne pasta
• ¼ cup chopped raw walnuts
• 3 cloves garlic
• 1 ½ cups frozen peas, thawed
• 1 ½ cup fresh basil leaves
• ¼ cup fresh mint leaves
• ½ tsp. fine sea salt
• ¾ cup extra-virgin olive oil
• 2 tbsp. lemon juice
• 1 15 oz. can Great Northern beans, drained and rinsed
• ¼ cup grated parmesan cheese, optional

Bring large pot of water to boil. Add pasta and cook according to package directions. Drain.

While pasta is cooking, make pesto. Add walnuts and garlic to a food processor or blender and pulse into a chunky paste then toss in peas, basil, mint, and salt. Process until herbs are chopped and slowly drizzle olive oil in until mixture is smooth and completely combined. Pour in lemon juice and pulse a couple times.

Return drained pasta to pot, add pesto, and stir to coat then toss in beans and combine. Top with parmesan cheese, if desired.

Spring Chopped Salad

Serves 4 - 6

• 2 tbsp. red wine vinegar
• 1 tbsp. minced shallot
• 1 cup chopped asparagus, 1” pieces and tough ends removed
• 1 cup green peas
• 1 cup extra-virgin olive oil
• 2 tsp. dried oregano
• 2 tsp. dried basil
• ½ tsp. fine sea salt
• ¼ tsp. ground black pepper
• 14 oz. Baby Gem or Romaine Lettuce, cored and roughly chopped
• 1 cup grape tomatoes, cut into halves
• 1 cup chopped sugar snap peas, 2” pieces
• ½ cup sliced radishes

Combine red wine vinegar and shallot in small bowl and let sit for 10 minutes.

Bring small saucepan of water to boil then add asparagus and green peas and cook for 1 ½ minutes. Drain and plunge immediately into ice water to shock and stop cooking. 

While vegetables are cooling, make salad dressing. Stir olive oil, oregano, basil, salt and pepper into bowl with vinegar and shallots and whisk to combine.

Drain asparagus and peas. In large bowl, add lettuce and top with asparagus, peas, tomatoes, sugar snap peas, and radishes. Drizzle dressing over vegetables and stir to combine. Serve immediately.

Savory Oats with Sauteed Asparagus

Serves 4

• 3 tbsp. extra-virgin olive oil, divided
• 2 tbsp. minced shallots
• 2 garlic cloves, minced
• 1 ½ cup steel-cut oats
• 4 cups low-sodium vegetable broth
• 1 1/8 tsp. fine sea salt, divided
• ½ tsp. ground black pepper
• 1 bunch asparagus (14 oz.), ends trimmed
• 2 tbsp. minced fresh parsley

In medium saucepan, heat 2 tbsp. olive oil over medium heat. Add shallots and cook until they begin to take on color. Place garlic and oats in pan, stir to coat in oil, and cook an additional minute. Pour in vegetable broth and 1 cup water, and the salt and pepper. Bring to a boil then reduce heat to medium-low and simmer uncovered for 25 to 30 minutes until all liquid is absorbed and oats have a slightly chewy texture.  Stir occasionally. 

While oats are cooking, cut asparagus stalks into 1-inch pieces. In medium skillet, heat remaining 1 tbsp. olive oil over medium-high heat. Add asparagus with remaining 1/8 tsp. salt. Stir to coat and cook until asparagus has softened slightly, about five minutes.  Stir occasionally.

When oats are done, divide evenly among four bowls and top with asparagus.  Garnish with minced parsley and serve hot.

One-pot Pesto Halibut with Brown Rice and Tomatoes

Serves 4

• 1/3 cup + 2 tbsp. extra virgin olive oil, divided
• 1 cup long grain brown rice
• 4 halibut steaks (about 1.25 lb. total)
• 2 cups grape tomatoes, cut in halves
• ¼ cup raw almonds
• 1 clove garlic
• 1 cup packed fresh basil leaves
• ¼ cup roughly chopped parsley leaves and stems
• ¾ tsp. fine sea salt, divided
• 1/8 tsp. ground black pepper
• 1 tbsp. lemon juice
• 2 tbsp. chopped chives

Add 2 tbsp. olive oil to medium saute pan with high sides, and warm over medium-high heat.  Add rice and stir to coat.  Add 2 ¼ cups water and stir.  Bring to a boil, and then reduce heat to low.  Cover pan and simmer rice for 30 minutes. 

Place fish pieces into rice and scatter tomatoes over top of fish and rice.  Sprinkle ¼ tsp. salt and the black pepper over fish and tomatoes. Cover and cook for 10 minutes.  If rice is dry, add an additional one to two tablespoons water. Using tongs or a spatula, carefully turn the fish over and cook for an additional 5 – 10 minutes, or until fish is cooked through.  You can check this by gently piercing with a fork.  If fish flakes easily and has lost its translucent appearance, it is done.  

While rice is cooking, make pesto. Add almonds and garlic to food processor or blender.  Pulse until a chunky paste begins to form. Add basil, parsley and remaining ½ tsp. salt.  Process until herbs are chopped. Slowly drizzle in remaining 1/3 cup olive oil and continue processing until mixture is smooth and completely combined.  Add lemon juice and pulse a couple times.

When fish is finished cooking, spread pesto evenly over fish pieces.  Divide rice, fish and tomatoes evenly among 4 plates and garnish with chopped chives.  Serve immediately