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Fern and green papaya salad with watercress dressing

Brain healthy recipe: hōʻiʻo & green papaya salad with green goddess dressing

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This recipe, contributed by Chef Ikaika Molina, is meant to be flexible. Use what’s available at the market. Source as many herbs as possible but modify the herbs based on availability.

Chef Ikaika notes that the berries and chopped nuts are generous enough to shine as flavor and texture highlights without overwhelming the traditional ho’i’o and green papaya. Lime leads with bright island energy, vanilla adds gentle warmth, and mamaki brings native Hawaiian earthiness. This recipe speaks to the tenants of supportive brain health nutrition.

Makes six servings

Ingredients

Salad Base

1 lb fresh hōʻiʻo (fern shoots), trimmed
3–4 cups shredded green papaya (pre-shredded recommended for ease)
1 medium red bell pepper, julienned or finely grated
1 medium carrot, julienned or finely grated (about ½–¾ cup)
1–1½ cups cherry tomatoes, halved
½ small sweet onion, thinly sliced
1–1½ cups fresh berries (blueberries, strawberries, or mixed berries — halved or quartered if large)
⅓–½ cup chopped nuts (walnuts, macadamia nuts, or a mix — lightly toasted if desired for extra flavor)
½ bunch fresh watercress leaves, roughly torn (reserved for salad)

Green Goddess Dressing

(Makes~1 cup)

Base Ingredients

3–4 Tbsp fresh lime juice (from 2–3 limes)
⅓–½ cup extra-virgin olive oil
½ cup plain Greek yogurt (for creaminess)
½ Hass Avocado
1 tsp Dijon mustard
1–2 anchovy fillets, rinsed (adds savory umami)
½–1 tsp local Hawaiian honey (optional)
2–3 Tbsp cold water (for silky texture)
Salt & freshly ground black pepper to taste

Herb & Flavor Enhancers (blended in):

½–⅔ bunch watercress (reserve rest for salad)
½ cut fresh basil leaves
¼ cup fresh mint leaves
¼ cup fresh cilantro leaves
1 Tbsp minced ginger
1–2 cloves garlic, roughly chopped
½–1 tsp powdered dried māmaki leaves for mamaki tea (finely ground)
½–¾ tsp pure vanilla extract
Optional: ½ tsp lime zest
Optional Protein
Canned or fresh opelu/sardines, finished with lime juice.

Directions

Hoʻiʻo Prep (5–7 Minutes)

Blanch trimmed hōʻiʻo in boiling water for 2–4 minutes, until tender-crisp. Immediately cool under cold water and drain well. Prep ahead if possible.

Prepare the vegetables: Julienne or finely grate the red bell pepper and carrot. Gently rinse and prepare the berries. Roughly chop the nuts.

Make the Green Goddess Dressing

Step 1 – Build the Base: In a blender or tall jar (for an immersion blender), combine: Lime juice, olive oil, yogurt, mustard, anchovies, honey (if using), water, salt and pepper

Step 2 – Add the Herbs & Aromatics: Add watercress (dressing portion), basil, mint, cilantro, garlic, ginger, māmaki powder, vanilla, lime zest (if using)

Step  3 – Blend: Blend on high for 45–60 seconds. Scrape down the sides, then blend an additional 30 seconds until velvety smooth and silky. Add extra water or olive oil as needed to achieve a pourable consistency.

Step 4 – Assemble the Salad: In a large bowl, combine blanched hōʻiʻo, green papaya, julienned red bell pepper, carrot, tomatoes, onion, reserved fresh watercress, berries, chopped nuts. Drizzle dressing and toss lightly. Allow the salad to rest for 5–10 minutes so the flavors can meld beautifully.

Serve: Plate with optional protein and fresh lime wedges. The berries and nuts bring brightness, texture, and richness to every bite.

Dish containing vegetable enchiladas

Brain healthy recipe: vegetable enchiladas

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This recipe, contributed by Heidi Wulzen, R.D. of Heritage Health, is a simple, plant-forward meal using ingredients you may already have on hand. It’s easy to adapt with local vegetables and pantry staples, and great for sharing!

Ingredients

  • 2½ cups cooked squash (kabocha, butternut, or other local squash; frozen works well)
  • 1 can (15 oz) black or pinto beans, drained and rinsed
  • ½ cup diced onion or ~1½ cups frozen onion–bell pepper blend (a budget-friendly option)
  • 1 bell pepper, diced (skip if using frozen blend)
  • 2 teaspoons garlic powder or 6–8 cloves garlic, minced
  • ½ teaspoon cumin
  • ½ cup fresh cilantro (or 3 tablespoons dried; optional)
  • 1 cup shredded cheese (such as cheddar or blend), divided
  • 8 small tortillas (corn or flour)
  • 1 cup salsa or 1 can (10 oz) enchilada sauce

Note: Use what’s available: zucchini, chayote, or extra greens can be added.

Optional toppings:
Greek yogurt, avocado, green onions, cilantro, jalapeños, lime

Instructions

  1. Wash hands.
  2. Preheat oven to 375°F. Lightly grease a 9″ x 13″ baking dish.
  3. Make the filling: In a large bowl, mix squash, beans, onion and bell pepper (or frozen blend), garlic, cumin, and cilantro until evenly combined.
  4. Stir in about ¾ cup of the shredded cheese.
  5. Assemble enchiladas: Spoon filling onto each tortilla, roll, and place seam-side down in the baking dish. (Shortcut: layer tortillas and filling like a casserole if rolling feels like too much.)
  6. Pour salsa or enchilada sauce evenly over the top. Sprinkle with remaining cheese.
  7. Bake for about 25 minutes, until heated through and cheese is melted.
  8. Top and enjoy: Add yogurt, avocado, or fresh herbs if available.
Bowl containing ahi tuna, avocado, quinoa, vegetables

Brain healthy recipe: Island brain bowl

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This build-your-own bowl combines fiber-rich plants, lean protein, and healthy fats to support heart and brain health.

Fish provides protein and omega-3 fats. Whole-food bases add fiber for steady blood sugar. Leafy greens and colorful produce supply antioxidants, while olive oil, avocado, and nuts contribute heart-healthy fats.

Ingredients (Serves 4)

Base (choose one or mix):

  • 2 cups brown rice or quinoa (uncooked yields ~6 cups cooked)
  • OR 3–4 medium sweet potatoes, cubed and roasted
  • OR 6 cups mixed greens

Protein (choose one):

  • 1 lb fresh ahi or ono
  • OR 2 cans salmon or tuna, drained
  • OR 1½ lbs frozen white fish fillets
  • OR 1½ cups cooked edamame or black beans

Vegetables & Fruit (choose 3–5):

  • Spinach or kale
  • Shredded cabbage
  • Carrots
  • Bell peppers
  • Mango or pineapple
  • Blueberries (½ cup total for brightness and antioxidants)

Simple Dressing:

  • 2 tbsp olive oil
  • Juice of 1 lime or lemon
  • 1 tsp grated ginger (optional)
  • Low-sodium shoyu
  • Black pepper

Whisk together. You may substitute with a low-sodium, low-added-sugar dressing you enjoy.

Instructions

Step 1: Prepare the base

  • Rice/Quinoa: Cook according to package directions.
  • Sweet Potatoes: Toss cubes with 1 tbsp olive oil. Roast at 400°F for 20–25 minutes until tender.
  • Greens: Rinse and dry. Use raw or lightly sauté in olive oil 2–3 minutes.

Step 2: Cook the Protein

  • Fresh Fish: Pat dry. Season lightly. Sear in a hot pan 2–3 minutes per side, or bake at 400°F for 10–12 minutes, until it flakes easily. Fish is done when it reaches 145°F and flakes with a fork.
  • Frozen Fish: Thaw in refrigerator overnight. Bake at 400°F for 12–15 minutes.
  • Canned Fish: Drain and flake. No cooking needed.
  • Beans/Edamame: Warm gently if desired.

Step 3: Prep Produce

Wash, chop, or slice vegetables and fruit into bite-size pieces.

Step 4: Assemble the bowls

Layer base, protein, vegetables/fruit, drizzle dressing,  add avocado or nuts if using.

Refrigerate leftovers within 2 hours. Store in airtight containers and use within 3–4 days.

 

Two people eating a brain-healthy meal

What is the MIND diet?

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The MIND diet (short for Mediterranean-DASH Intervention for Neurodegenerative Delay) is an eating pattern specifically designed to support brain health and reduce the risk of cognitive decline and dementia. It combines elements of the Mediterranean and DASH diets, focusing on the foods and nutrients most strongly linked to brain health research.

Unlike trendy or restrictive diets, the MIND diet is built around practical, sustainable habits. It emphasizes foods like leafy greens, berries, nuts, fish, and whole grains while limiting saturated fats, fried foods, and excess red meat — all of which have been shown to influence inflammation, blood sugar regulation, and long-term cognitive health.

This two-page reference guide makes it easy to get started. It outlines which foods to prioritize and how often to eat them, as well as which foods to limit and why. Whether you’re looking to protect your memory, support a loved one’s brain health, or simply eat in a way that’s good for both your heart and your mind, this guide is a practical first step.

As always, speak with your healthcare provider or a registered dietitian before making significant changes to your diet.

download the MIND diet food list
Two kūpuna cooking a brain healthy meal together

Cognitive Health and Nutrition: 5 Common Myths and What to Do Instead

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By Heidi Wulzen, MPH, RDN, LD

Every week, new headlines promise a food that will “boost your brain”. Or, they warn that something in your kitchen is harming it. From “brain-boosting” supplements to eating vegetables in a specific order, nutrition advice about cognitive health is everywhere. Some of it is helpful. Much of it is overstated. The good news? The science is far less dramatic than the headlines suggest. And much more practical. Let’s take a closer look at five common myths and what the evidence actually shows.

Myth: You need expensive ‘brain-boosting’ supplements.

Reality: Supplements can help correct nutrient deficiencies, but they do not significantly enhance memory or prevent dementia in most healthy adults. Some products, including nootropics like bacopa or lion’s mane mushroom, are supported only by small, short-term studies, and long-term data is limited. High doses of certain vitamins may even mask deficiencies or cause harm. If you’re concerned about memory changes or possible nutrient gaps, speak with a healthcare professional or registered dietitian before starting supplements. Supplements should support, not replace, healthy lifestyle habits. If you aren’t addressing lifestyle for dementia prevention (i.e. eating right, managing stress, staying active and social, sleeping well), no amount of supplements will make up for that. 

Myth: You need to eat fiber first for brain health.

Reality: Fiber supports brain health indirectly by helping regulate blood sugar, lower cholesterol, and support gut health. Only 5% of Americans get enough fiber in their daily diet. Women aged 19–50 should aim for about 25 grams per day (21 grams over age 50), while men need about 38 grams (30 grams over age 50). Increasing fiber gradually and drinking enough fluids can help prevent discomfort. Eating fiber first may modestly reduce blood sugar spikes, but the bigger goal is meeting your daily fiber needs, regardless of meal order.

Myth: The brain prefers ketones over glucose.

Reality: The brain primarily uses glucose for energy. Ketones can serve as an alternative fuel when carbohydrate intake is very low, but this does not mean they are superior for everyone. Because heart health and brain health are closely linked, dietary patterns that support cardiovascular health are especially important, particularly for older adults. The concern isn’t glucose itself, but long-term problems with blood sugar regulation. Some researchers have explored links between insulin resistance and Alzheimer’s disease, but the most important focus remains overall metabolic health.

Myth: You need high protein for brain health.

Reality: Adequate protein is essential because neurotransmitters are made from amino acids. However, more is not necessarily better. Extremely high-protein diets may crowd out fiber-rich foods and other important nutrients. For most people, a balanced eating pattern that includes appropriate amounts of protein, healthy fats, and carbohydrates best supports overall health as well as brain health.

Myth: Detoxes cleanse your brain.

Reality: Detox programs may involve juice cleanses, fasting, or restrictive diets, but there is little evidence that they improve brain health. Some approaches can even disrupt blood sugar levels or cause dehydration. The body already has effective systems (including the liver, kidneys, and glymphatic system) that naturally remove waste products. Supporting these systems through balanced nutrition, hydration, and sleep is far more effective than short-term cleanses.

Supporting your brain doesn’t require expensive supplements or restrictive diets. It requires consistency. Balanced meals, adequate fiber, appropriate protein, steady blood sugar, and heart-healthy habits all add up over time. When it comes to nutrition and brain health, simplicity often wins. Rather than chasing quick fixes, focus on sustainable habits. Long-term patterns matter far more than any single food or trend.

Heidi Wulzen is a Registered Dietitian and public health professional based in Kona. She specializes in nutrition, aging issues, and public health and offers strategic insights and guidance as both a public health and clinical dietitian. She can be reached at heritagehealthhi.com. 

A bowl of colorful, healthy fruits and vegetables

Eat the rainbow for brain health

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Good nutrition is one of the most powerful tools we have for protecting our brain health. This downloadable resource, developed in partnership with Heritage Health Nutrition & Public Health, the Hawai’i Dementia Initiative, and DA BUX, offers practical, locally relevant guidance for adding more colorful fruits and vegetables to your daily meals.

Research shows that a diet rich in fruits and vegetables can lower blood pressure, reduce the risk of diabetes and heart disease, support mental wellbeing, and may even help reduce your risk of dementia. The guide highlights foods familiar to Hawai’i’s communities, from taro and lilikoi to seaweed and bitter melon, making it easy to eat well using ingredients you already know and love.

Whether you’re looking for simple meal ideas or want to understand which foods support a healthy brain, this colorful guide is a great place to start. And if you have SNAP-EBT benefits, be sure to explore DA BUX — a program that helps stretch your food dollars at local grocery stores across Hawai’i.

Remember: What’s good for the heart is also good for the brain.

download the nutrition and brain health brochure
iPhone and Fitbit on a wooden table

Should you track your nutrition?

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Want to keep your brain sharp? It starts with what’s on your plate. Your brain runs best when you feed it the right fuel. Both the big stuff (carbs, proteins, fats) and the little stuff (vitamins and minerals) are important for a healthy brain. Think of macronutrients as the main course and micronutrients as the necessary seasonings that make everything work together.  Micronutrients play a crucial role in your overall health.

The good news? Your smartphone can now help you track all this, making it easier than keeping a paper food diary.

What Are Food Tracking Apps?

These digital tools let you log your meals and snacks right from your phone. Most work like this: you type in what you ate, scan a barcode, or even snap a photo, and the app calculates your calories and nutrients. You’ll get daily summaries showing how you’re doing and whether you’re hitting your health goals.

The photo feature using AI is neat but not quite perfect yet. It’s getting better, and before long it will make tracking that much easier.

Why Bother?

Food tracking apps can show you patterns you might otherwise miss. Are you getting enough of those brain-boosting nutrients? Eating too much of something else? The app helps you see the big picture.

It’s important to work with your doctor or nutritionist first to set your personal goals. Then use the app to stay on track and share your progress at your next visit.

Choosing the Right App

Look for these features:

Easy to use – If it’s complicated, you won’t stick with it. Find one with a clean, simple layout.

Big food database – More foods listed means less typing. Barcode scanning is a real time-saver. Make sure it has verified nutrition data.

Tracks what matters – For brain health, you want an app that tracks vitamins and minerals, not just calories.

Community support – Some people love connecting with others for motivation and tips.

Three Apps Worth Trying

Cronometer – Tracks everything in detail, including all those important vitamins and minerals for brain health. It’s also HIPAA compliant, so your doctor can securely access your data if they subscribe to the pro version.

MyFitnessPal – This is one of the original food tracking apps and has a huge food database. It’s a good choice if you eat out often, since it includes many restaurant menus. It offers community features and exercise tracking too.

MyNetDiary – Another solid choice that covers both the big and small nutrients.

All three offer free versions or affordable subscriptions. Download from the Apple App Store (iPhone) or Google Play Store (Android).

You may want to consider getting a kitchen scale for home cooking. Weighing and measuring food can be useful to give you a more accurate idea of servicing sizes.  Since it may be hard to do this all the time, you can also use a hand method to estimate portion sizes.

Food tracking apps aren’t for everyone 

Skip them if you’ve struggled with eating issues or tend to stress over getting things “just right.” Chat with your doctor or therapist first if you’re unsure. And if you do try one? Pay attention to how it makes you feel. If it adds worry instead of helping, it’s okay to delete it!

Key takeaways

These apps turn your meals into useful information, but they’re just tools to give you an estimate for your calories and nutritional intake. They can’t force you to eat better, but they make it much easier to see what you’re eating and whether you’re meeting your goals.

Most importantly: Don’t stress about logging every single thing perfectly. Enjoy your food! Having an ono meal with your ohana is good for your soul, and that matters for your overall health too. Everything in moderation.

Your action plan:

  1. Talk to your doctor or qualified nutrition professional about your brain health nutrition goals
  2. Download a tracking app that fits your needs
  3. Share your progress at checkups
  4. Get blood tests when recommended to identify which vitamins you may be deficient in

Here’s to keeping your mind sharp while still enjoying life’s pleasures!