Flavonols—phytochemical compounds found in fruits, vegetables, tea, and wine—may protect against dementia, according to a recent study in Neurology. We asked Linda Monastra, chef, recipe developer, and graduate of the Natural Gourmet Institute in New York City, to develop a meal chock-full of flavonols.

Starter

Spinach Salad with Strawberries and Green Tea Vinaigrette

Serves 6

Vinaigrette:

• 1 bag green tea
• ½ teaspoon honey
• 1 tablespoon white balsamic vinegar
• ¼ cup olive oil
• 1 tablespoon minced red onion

Salad:

• 10 ounces baby spinach
• 1/3 cup very thinly sliced red onion
• 1 cup sliced strawberries
• 1 tablespoon minced chives
• ½ cup toasted pecans, roughly chopped

To make the vinaigrette, steep green tea bag in ¼ cup boiled water for 10 minutes. Remove tea bag and squeeze out any liquid from it into the tea. In a small bowl, whisk together green tea, honey, white balsamic vinegar, and olive oil. Stir in red onion. Set aside to allow flavors to infuse while you make the salad.

For the salad, put spinach, red onion, and strawberries in a large bowl. Pour on vinaigrette and toss to combine. Top with chives and pecans. Serve immediately.

Per serving: Calories: 170 / Protein: 3 g / Carbohydrate: 7 g / Dietary fiber: 3 g / Total sugars: 3 g / Total fat: 16 g / Saturated fat: 1.8 g / Sodium: 39 mg

Entrée

Pea and Spring Onion Risotto with Parsley

Serves 4-6

• 4 cups low-sodium vegetable broth
• 2 tablespoons olive oil
• ¼ cup thinly sliced spring onions (bulb/white parts only)
• 2 cloves garlic, minced
• 1½ cups arborio rice
• ¼ teaspoon salt
• 1/8 teaspoon ground black pepper
• ½ cup green peas (if frozen, thaw first)
• 1/3 cup grated Parmesan cheese
• 2 teaspoons chopped parsley

In a small pot, warm the vegetable broth over low heat. Keep it warming while you cook risotto.

In a large pot, cook spring onions in olive oil over medium-high heat for 2 to 3 minutes until they start to soften. Add garlic and stir while cooking for 1 minute. Add arborio rice and stir until grains are coated with oil. Reduce heat to medium and add 1 cup of warm broth. Stir continuously until rice has absorbed most of the stock. Continue to add stock, ½ cup at a time, stirring until stock is absorbed. If rice is not tender and creamy after stirring in broth, add warm water, ¼ cup at a time, until grains are al dente.

Add peas and stir to incorporate and warm them. If you’re using fresh peas, cook mixture a few minutes longer so peas are cooked through. Turn off heat and stir in Parmesan cheese and parsley. Serve warm.

Per serving for 4: Calories: 359 / Protein: 9 g / Carbohydrate: 64 g / Dietary fiber: 2 g / Total sugars: 3 g / Total fat: 9 g / Saturated fat: 2.2 g / Sodium: 437 mg

Per serving for 6: Calories: 239 / Protein: 6 g / Carbohydrate: 43 g / Dietary fiber: 1.5 g / Total sugars: 2 g / Total fat: 6 g / Saturated fat: 1.5 g / Sodium: 291 mg

Side Dish

Green Beans with Citrus and Tarragon

Serves 6

Dressing:

• ¼ cup olive oil
• 1 tablespoon lemon zest
• 2 tablespoons lemon juice
• 1 tablespoon orange zest
• 6 tablespoons orange juice
• ½ teaspoon salt
• ¼ teaspoon ground black pepper
• 1 tablespoon Dijon mustard
• 2 teaspoons finely minced shallots

Green Beans:

• 1½ pounds French green beans, ends trimmed
• 2 tablespoons tarragon, chopped

In a small bowl, combine olive oil, lemon zest and juice, orange zest and juice, salt, black pepper, and mustard. Whisk to combine. Stir in shallots and set dressing aside while green beans cook.

Bring a large pot of water to a boil. Add green beans and cook for 3 minutes, until beans just begin to get tender. Drain beans and run under cold water to stop the cooking process. Pat beans dry with a clean dish towel to remove excess water and put in a large bowl. Pour dressing over beans and toss to distribute dressing evenly. Add tarragon and stir. Serve at room temperature or chilled.

Per serving: Calories: 130 / Protein: 2 g / Carbohydrate: 11 g / Dietary fiber: 4 g / Total sugars: 3 g / Total fat: 9 g / Saturated fat: 1.3 g / Sodium: 262 mg

Dessert

Red Grape and Lavender Sorbet

Makes approximately 1 quart

• ½ cup sugar
• 2 tablespoons lavender flowers (culinary grade)
• 3 pounds red table grapes
• 2 tablespoons lemon juice

In a small pot, bring sugar and ½ cup water to a boil. Stir mixture over heat until sugar has dissolved. Remove pot from heat and add lavender. Allow mixture to steep for 15 minutes. Pour mixture through a fine mesh sieve set over a bowl. Discard lavender solids. Refrigerate syrup until chilled, about 15 minutes.

Meanwhile, purée grapes in a blender until smooth. Strain out grape solids by pouring blended grapes through a fine mesh sieve set over another bowl. Discard grape solids. Stir in chilled lavender syrup and lemon juice, cover, and refrigerate sorbet base until cold, about 2 hours.

Pour mixture into ice cream maker and process according to manufacturer’s instructions. Once mixture is frozen, transfer to a freezer-safe storage container and freeze until sorbet is completely firm, about 2 to 4 hours.

Per serving: (1/2 cup serving based on estimated yield): Calories: 152 / Protein: 1 g / Carbohydrate: 40 g / Dietary fiber: 1.4 g / Total sugars: 36 g / Total fat: 0 g / Saturated fat: 0 g / Sodium: 3 mg