Hello, dear readers. In this issue:

• The fresh taste of summer

• Designing your best life begins on your plate

• Light, bright summer meals

• From the Cleveland Clinic

The fresh taste of summer

There's nothing like summer to make us feel more energetic and alive. Warm, gentle breezes, extra hours of sunshine, and butterflies make winter seem like a distant note. Flowers bloom and scent the air, while promises of lazy afternoons, long evenings, and the simple pleasure of just stretching out on a chaise outdoors. 

It’s also that glorious time of the year to reap summer's endless parade of produce. Fresh peaches and nectarines. Sweet cherries, berries, and melons. Armfuls of corn, zucchini, tomatoes, and more.

This is when it’s easiest and the freshest to feed our health. Farmers' markets overflow with vibrant colors, and their displays give you every excuse to skip the heavy, cold-weather cooking in favor of something fresher and lighter…and healthier.

Designing your best life begins on your plate

In a previous issue of Tapestry, we discussed the three eating plans that show the strongest evidence for promoting cognitive and overall health – the Mediterranean diet, the DASH diet, and the MIND diet. 

While each diet varies, they share a remarkable number of fresh seasonal ingredients from summer fruits and vegetables to lean proteins and fresh fish (especially fatty fish like salmon), the combinations and vibrant flavors are as irresistible as they are limitless.

Here’s where the news gets even better: you don’t need to stay on these plans full-time to benefit significantly. Studies on the MIND, Mediterranean, and DASH diets show that even moderate compliance (about 50-60% of the time) can reduce your risk of Alzheimer's disease by 35% and considerably lower cognitive. The MIND diet is essentially the best-of-both-worlds child of the Mediterranean and DASH plans, refined specifically to target brain health and reduce the risk of cognitive decline.

Think of them less as restrictive rules and more as a very agreeable Venn diagram — one that happens to produce some seriously delicious summer eating.

Light, bright summer meals

A favorite go-to as the warm months arrive is gazpacho. Bursting with flavor and painting your table in color, this cold soup can be a full meal by adding some poached white fish, shrimp, crab, or lobster. From the famed chef and humanitarian José Andrés, this gazpacho recipe is 100% authentic and delicious.

Need more inspiration? 

Baked White Fish Mediterranean Style

Balsamic Grilled Chicken with Vegetables

Spicy Salmon Salad (MIND Diet)

Farro Salad with Roasted Vegetables

Mediterranean Shrimp Foil Packs (DASH)

50+ Mediterranean Diet Recipes including yogurt bowls

From the Cleveland Clinic

The Mediterranean Diet offers great flexibility. Use this guide to help you plan light summer meals that love you back. Download it now (pdf)

Additional resources:

The Official MIND Diet Recipe Bank 

Taste of Home's DASH collection 

The Mediterranean Dish

_{The content provided here is for general informational purposes only and should not be considered a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified healthcare provider before making any changes to your health routine, and never disregard professional medical advice based on information you read here.}