By: Mallory Bachmann
Nutrition Guidance Provided by Emily Truscott, MS, RD, LD
Mediterranean Diet Background
As the name suggests, the Mediterranean diet has its roots in the traditional eating patterns of people living along the Mediterranean Sea, in regions like Greece, Italy, Southern France, Crete, Spain, and parts of the Middle East. According to the National Institutes of Health (NIH), long before global trade became common practice, meals were simple and centered around what could be grown, caught, or made nearby. Though the diet has evolved over time, its core principles remain the same: fresh, plant-based foods, generous use of olive oil, and a focus on balance and flavor.
So what makes this ancient way of eating so timeless? Simply put, it’s realistic. The Mediterranean diet isn’t about restriction — it’s about balance and moderation, offering meals and recipes everyone can enjoy.
“The Mediterranean diet is not like a typical fad diet you read about on the internet. It is a lifestyle change and a very sustainable eating pattern,” says Emily Truscott, MS, RD, LD, a clinical dietitian with the Norman Fixel Institute for Neurological Diseases.
While the word diet often brings to mind weight loss or calorie counting, the Mediterranean approach is much more than that. It has been linked to improvement in many areas of health, including neurocognitive disorders.
How the Mediterranean Diet Supports Brain and Neurological Health
Inflammation is involved in many neurological diseases. The Mediterranean diet includes foods like olive oil, fatty fish, fruits, and vegetables that are naturally rich in antioxidants and have anti-inflammatory properties. These foods may help lower inflammation throughout the body, which can support brain health over time.
Many people living with neurological conditions also experience gastrointestinal issues. The Mediterranean diet is high in fiber, which helps support healthy digestion. It also supports a balanced gut microbiome, which is the community of bacteria living in the digestive tract. The gut and brain communicate with each other through what is known as the gut-brain axis. Keeping the gut microbiome balanced may help support both overall health and brain function.
A Mediterranean-Inspired Thanksgiving Feast
Appetizers:
- Sourdough Bread
- Alternative to: Dinner or crescent rolls. Whether you make it from scratch or buy it from the store, sourdough is a great alternative to traditional dinner rolls as its fermentation process helps break down some of the sugars.
- DIY Mediterranean Charcuterie Board
- Alternative to: Cheese ball or creamy party dips. The great thing about a charcuterie board is that it can easily be customized to fit your dietary needs. Incorporating fruits, low-fat cheeses, whole-wheat crackers, and a variety of nuts is a simple way to make this classic party snack both delicious and nutritious.
Sides:
- Stuffed Sweet Potato with Hummus Dressing
- Alternative to: Candied yams or sweet potato casserole. This dish keeps all the comforting flavor of sweet potatoes while reducing added sugar and heavy toppings. The chickpea-based hummus dressing adds protein and fiber, making it both filling and nourishing. Plus, you can easily customize the toppings to match your taste and dietary needs.
- Cheesy Black Bean & Quinoa Skillet Casserole
- Alternative to: Green bean casserole. This warm, flavorful casserole offers the same cozy holiday feel while boosting protein and fiber with quinoa and black beans. It is a more filling option that can help keep your energy steady throughout the day. You can also easily adjust the seasoning and cheese level to fit your preferences.
- Mediterranean Macaroni & Cheese
- Alternative to: Classic Mac & Cheese. This version keeps the creamy comfort you expect but incorporates Mediterranean-inspired ingredients for added flavor and balance. Using whole grain pasta and low-fat milk provides more fiber and less saturated fat, making it a lighter option that still feels satisfying. You can also add vegetables like spinach or roasted tomatoes for extra color and nutrients.
- Mushroom & Leek Stuffing
- Alternative to: Traditional bread stuffing. This stuffing brings a rich, savory flavor from sautéed mushrooms and leeks while reducing the heaviness of classic versions. Using whole wheat bread adds more fiber and can help you feel fuller for longer. It is a simple way to enjoy a holiday favorite with a more balanced nutritional profile.
Main Courses:
- Roasted Turkey Breast with Garlic and Herbs
- Alternative to: Traditional butter-basted turkey. This preparation keeps the turkey tender and flavorful while using herbs and garlic instead of heavy butter-based seasonings. It provides a lean protein option that pairs well with a variety of sides. You can also adjust the herbs to your taste to make it feel both familiar and fresh.
- Salmon & Sweet Potato Mash (pescatarian-friendly)
- Alternative to: Turkey or ham. This dish offers a warm, satisfying main course with heart-healthy fats from salmon and a naturally sweet flavor from mashed sweet potatoes. Using olive oil or avocado oil instead of coconut oil helps reduce saturated fat while keeping the dish rich and flavorful. It is a great option for those who prefer a lighter, pescatarian-friendly holiday meal.
- Lentil Loaf (vegetarian-friendly)
- Alternative to: Meat main dishes. This hearty lentil loaf offers the same comforting “center of the plate” feel without the meat. Lentils provide protein and fiber, helping you stay full and energized. You can season and glaze it to fit your taste, making it a satisfying and nourishing option for those looking to enjoy a plant-forward holiday meal.
Desserts:
- No-Sugar-Added Mini Apple Pies
- Alternative to: Traditional apple pie. These mini pies offer the same warm, cozy fall flavors but rely on the natural sweetness of the apples instead of added sugar. The smaller size helps with portion control, making it easier to enjoy dessert without feeling overly full. You can also experiment with spices like cinnamon or nutmeg to enhance flavor without added sweeteners.
- Mediterranean Pumpkin Pie
- Alternative to: Traditional pumpkin pie. This version includes Mediterranean-inspired ingredients and spices to enhance flavor while reducing added sugars and heavy creams. It delivers the familiar taste of pumpkin pie with a lighter, more balanced profile. You can also pair it with a dollop of Greek yogurt for added protein and a creamy finish.
Helpful Planning Tips
Celebrating holidays while living with a neurological disorder can be physically and emotionally demanding. Emily shares three practical holiday planning tips to help reduce stress and make the day feel more manageable.
First, plan ahead. Look for recipes that can be partially prepared in advance. For example, chopping vegetables at the beginning of the week allows you to easily use them in different dishes when you are ready to cook.
Second, choose recipes that are realistic for your energy level. One-pot, sheet-pan, and slow-cooker meals are great options because they use minimal cookware and require fewer steps. This can make both cooking and cleanup easier.
Lastly, allow others to help. Cooking can be more enjoyable when loved ones are involved. Ask someone to assist with chopping, stirring, or lifting heavier items. Sharing the work not only eases the physical load but also makes the meal something you create together.
Remember that feeling overwhelmed during the holidays, especially when you are hosting, is completely valid. You deserve to enjoy the celebration just as much as everyone else. If cooking is something you want to take on this year, these tips can help you manage your energy and make the process feel more doable. And remember, it is always okay to ask for help, simplify your menu, or take breaks when you need them.
A Mindful Holiday Message
While finding healthier recipe alternatives can be a great way to support your diet, it is also important to remember that you deserve to enjoy your food.
“I love to see patients making nutritious swaps, but sometimes we just need a slice of pie on Thanksgiving,” Emily says.
This is where moderation comes in. Enjoying your favorite holiday foods is absolutely okay. Paying attention to portion sizes and keeping your overall meal balanced can help you savor the dishes you love while still supporting your health.
Emily also recommends asking yourself how you might add nutrients to a snack or dessert rather than removing or restricting. For example, if you are having ice cream, start with the suggested serving size on the nutrition label, then add fresh fruit for extra fiber, vitamins, and minerals. Small additions like this can make a meaningful difference.
Whether you try one of the Mediterranean-inspired recipes or stick with a family favorite, the message is the same: Yes, you can enjoy your pie and support your brain health, too.