Chia seeds are high in antioxidants helping us reduce inflammation. Chia seeds naturally gel and coagulate liquids similar to manufactured thickening agents sold in pharmacies. The beauty of chia seeds is that they are a natural thickener, provide fiber, antioxidants, omega 3, and a complete protein!

In summer months there are times when we just want to open the fridge, stand in front of it, and wish for a meal to throw itself together. With five minutes of your time, you can have this high protein, refreshing salad that can be served with crackers, on a bed of lettuce, or can be served on crunchy tostadas as an elevated ceviche of sorts.

"This recipe uses leftover baked potatoes and helps clean out your pantry! During these hot Summer months having a few practical recipes is a time saver while allowing us to enjoy all the benefits of sweet summer corn. As is, this recipe mirrors a mechanical-soft texture, but you can blend completely for a full-liquid texture or add corn chips for a crunchy twist!" -Denice Hynd RD, MPH

When our time is pulled in opposite directions, it's important to have a handful of food options that are practical, quick yet nutrient dense. Here are some ideas to help you build a quick-grab-and-go pantry, freezer and fridge.

Here, we've taken cranberry sauce and topped it over whole grain toast. Instead of cream cheese or butter, we've whipped regular low fat cottage cheese in the food processor to give it a lighter consistency than typical curds. The result is a fluffy creamy cheese spread that is ready to be topped with leftovers.

There are times when convenient meals are the only thing that gets us by. Between the cost of groceries, the time necessary to purchase those groceries, and all the clean-up....sometimes we want to surrender and just order take out. Before you pull into a drive through, or order meal delivery, consider shopping your own pantry for a meal or a snack.

Avocados and tomatoes marry well in almost all dishes and this salad holds true to that! Although heirloom tomatoes are a summer and fall crop, most grocery stores import them from warmer climates and for this dish.

Rich colors like the ones described are filled with phytochemicals and antioxidants, which are known to be neuro protective. They help protect against oxidative stress as seen in dementia, PD, and in all diseased states. You can eat these pigments raw or cooked, but we absorb more of their nutrition, specifically their fat-soluble vitamins (A, D, E, K) when we eat them in the presence of fat. A

Why we love this idea: there are times in the PD community where we fatigue when we're constantly chewing solid food. This can lead to premature fullness which can lead to malnutrition. Additionally, a smoothie is a great way to add or disguise supplements, additional foods, or thickeners without compromising the taste or the texture of the point of aversion.

For our PD friends, tough cuts of any meat can promote choking, aspiration and can be an immediate declination before it even hits the table. Instead of serving whole cuts of meat, consider adding the entire cooked meal through the food processor to give the meal a more 'pureed' texture without sacrificing the flavor and ingredients. Here, we took a basic pot roast recipe, cooked in the slow cooker on low for 12 hours, and did the final step of pulsing it through the processor.

Salads can be a combination of your favorite vegetables topped with seeds, a rainbow edition of cubed fruit topped with granola, or a simple pairing of a lean protein, a salad green and some healthy fat. This shrimp and avocado salad pairs creamy avocado with tender shrimp, with a light mix-in of arugula and sliced almonds for crunch!

Papaya is a fruit that has a significant amount of Vitamin A, a fat soluble vitamin that promotes bone homeostasis, it supports proper vision and is extremely high in in fiber! Remember, fiber is a prebiotic which feeds the probiotics in our gut. A balance of prebiotics and probiotics maintains gut regularity and promotes a healthy immune system. In PD, we appreciate any additional bowel support! Lastly, foods that are deeply pigmented are natural antioxidants which reduces our free radical damage, ultimately protecting our nerve impulses and cognitive function.

Omega-3 fatty acids found in salmon, chia seeds and flax paired with deeply pigmented foods such as greens, and avocado are a match made in antioxidant heaven! Our friends with PD will enjoy this meal knowing their giving their bodies a healthy dose of anti-rusting properties!

Why we love this recipe: egg dishes are affordable, highly packed with protein, and lend themselves nicely to sauces making them easier to chew and swallow than other foods. Also, egg dishes like omelets require minimal skill and prep. Eggs contain all essential amino acids thus providing us with the essential nutrient to sustain muscle recovery and maintenance. If our PD friends find themselves with a low appetite, offering an egg rich meal is essentially offering a plate of multivitamins.

During these hectic times we may be short on energy, short on time, and yet we're desperate for a slow cooked meal. Never fear - we're here with another nutrient dense idea for your next meal! Introducing: the humble black bean! Rich in iron and fiber, and an excellent source of plant protein. Despite the economic hardships, the bean industry hasn't seen significant increases in their price point - yahooo!

You can make a salad base out of anything! Sautéed green beans, roasted broccoli, wilted romaine, stir-fried carrots and even shaven brussels sprouts.

Lentils are rich in fiber which promote healthy gut motility which in turn boosts our immunity. The fiber in lentils promotes cardiovascular health through helping the liver find and bind low-density-lipoprotein (LDL) cholesterol.

Grab-and-go items such as quick breads are practical, affordable and can be nutrient dense if done correctly. Here, we use chia seeds and flax meal to boost the omega-3 fatty acids, a natural free radical fighter helping us reduce inflammation. The Greek yogurt provides protein and probiotics, and the oats provide the pre-biotic fibers for the probiotics to digest and ferment - ultimately supporting a healthy gut. Lastly, the pumpkin spice provides the comfort of fall and warm sweaters.

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