What is Five to Thrive?

Five to Thrive is a recipe series I created as a Physician Associate and plant-based chef where every single recipe is built around five research-backed ingredients that studies show may help reduce your risk of dementia and cognitive decline. There is no cure for Alzheimer’s — but the research around diet and brain health is incredibly promising, and I wanted to make that research accessible, delicious, and something you actually want to eat. Every recipe in this series is packed with real, whole food ingredients that are as good for your brain as they are for your taste buds.

Check out my other Five to Thrive recipes:

• Blueberry Balsamic Lentil Salad
• Brain-Boosting Blueberry Smoothie
• Walnut Crusted Tofu Bowl
• Strawberry Basil Pasta Salad

The 5 to Thrive — 5 Ingredients That May Decrease Dementia Risk

1. Blackberries — Like their berry cousins, blackberries are loaded with anthocyanins — the plant compounds responsible for that deep purple color and some seriously impressive brain benefits. A Harvard study found that women who consumed two or more servings of berries per week had a meaningful reduction in memory decline, the equivalent of being 2.5 years younger cognitively. In this recipe, blackberries pull double duty — starring in both the salad AND the dressing.

2. Chickpeas — Chickpeas are a great source of folate, a B vitamin that plays a direct role in brain function and helps lower homocysteine levels in the blood. Elevated homocysteine is a known risk factor for cognitive decline and Alzheimer’s disease. They also add a hearty dose of plant-based protein and fiber, making this salad a complete and satisfying meal.

3. Pecans — Pecans are one of the best plant-based sources of vitamin E, an antioxidant that helps protect brain cells from oxidative stress. Research suggests that regular tree nut consumption is associated with better cognitive function and a reduced risk of neurodegenerative disease. Plus, toasting them brings out a rich, buttery flavor that takes this salad to another level.

4. Extra Virgin Olive Oil — A cornerstone of the MIND diet, the eating pattern most studied for dementia prevention, olive oil is rich in oleocanthal, a compound with powerful anti-inflammatory properties that may help protect brain tissue over time. Use a good quality one here — it’s worth it both for flavor and the health benefits.

5. Spinach — One of the most consistent findings in brain health research is the link between daily leafy green consumption and slower cognitive decline. A Rush University Medical Center study found that people who ate just one serving of leafy greens a day had a slower rate of cognitive decline — the equivalent of being 11 years younger cognitively. Spinach is rich in vitamin K, folate, and lutein, all of which support long term brain health.

Other Ingredients For this Blackberry Salad

For the salad:

• Orzo — A short rice-shaped pasta that works beautifully in cold salads. Cook it al dente so it holds its texture once tossed with the dressing.
• Fresh blackberries — Use fresh, not frozen, for the best flavor and texture. You’ll use some in the salad and some in the dressing. I recommend buying two 6 oz. containers to make sure you have enough.
• Chickpeas — Straight from the can, drained and rinsed well. They add a hearty, creamy bite and keep this salad filling enough to be a full meal.
• Baby spinach or arugula — Both work great here. Arugula adds a peppery bite while spinach keeps it more mild. Either way, you’re getting a big brain health boost.
• Fresh mint — Don’t skip this! It adds a bright, fresh pop of flavor that balances the richness of the pecans and feta beautifully. You could also use basil if you’d like.
• Crumbled feta — Salty, creamy, and the perfect finishing touch. Use a dairy-free feta if needed — Violife works great and is one of my favorites.

For the blackberry balsamic dressing:

• Fresh blackberries — Blended right into the dressing for a gorgeous deep purple color and naturally sweet-tart flavor.
• Balsamic vinegar — Use a good quality balsamic here since it’s a key flavor component. It adds depth and a subtle sweetness.
• Extra virgin olive oil — One of our Five to Thrive ingredients and the base of the dressing.
• Honey or maple syrup — Balances the tartness of the blackberries and balsamic. Use maple syrup to keep it fully vegan.
• Dijon mustard — Helps emulsify the dressing and adds a subtle savory depth.
• Garlic — Two cloves blended right in for flavor.
• Salt and black pepper — Season to taste.

How to Make This Blackberry Balsamic Orzo Salad

1. Cook the orzo.

Bring a large pot of salted water to a boil. Cook 1 1/2 cups orzo according to package directions. Drain and rinse under cold water to stop the cooking and cool it down completely. Set aside.

💡 Tip: Don’t skip rinsing the orzo under cold water. It stops the cooking immediately and prevents the pasta from getting mushy. It also keeps it from clumping together while you prep the rest of the salad.

2. Toast the pecans.

Add the pecans to a dry skillet over medium heat. Toast for about 4-5 minutes, stirring frequently, until fragrant and lightly golden. Remove from heat and let cool.

💡 Tip: Keep a close eye on them. Nuts go from perfectly toasted to burnt quickly (I’ve done this numerous times). The moment you start to smell them, they’re usually done.

3. Make the blackberry balsamic dressing.

Add the blackberries, balsamic vinegar, olive oil, honey or maple syrup, Dijon, garlic, salt, and pepper to a small blender. Blend until smooth and well combined.

💡 Tip: Taste the dressing before tossing. Blackberries vary a lot in sweetness depending on the season. If it tastes too tart, add a little more honey or maple syrup. If your dressing is too thick, add in more olive oil (or even a splash of water).

4. Assemble the salad.

In a large bowl, combine the cooled orzo, spinach or arugula, chickpeas, and about half the blackberries. Pour the dressing over and toss gently to coat.

💡 Tip: Make sure your orzo is fully cooled before tossing. Adding dressing to warm pasta will wilt the greens and make everything a little sad

5. Top and serve.

Transfer to a serving dish and top with the remaining blackberries, toasted pecans, crumbled feta, and torn fresh mint. Serve immediately or refrigerate for up to 3 days

💡 Tip: If making ahead, hold off on adding the feta and mint until right before serving for the best texture and presentation. Save a few blackberries and a sprinkle of pecans for the top – it makes the presentation look gorgeous for photos!!

Common Questions