Creating the Ultimate Anti-Aging “Diet”

Ingredients:

• 1 C baby spinach
• 2-4 Tbsp water
• 1 large banana
• ¼-1/2 C of rice milk
• 1 Tbsp creamy peanut butter (or nut butter of your choice)
• 1 tsp sesame oil (or nut oil of your choice)

Directions:

1. Blend the spinach and 2-4 Tbsp or water in a blender until smooth.
2. Add banana, ¼ cup of the rice milk, peanut butter, and sesame oil to the spinach mixture and blend on the highest setting until smooth, adding additional milk a small amount at a time until desired consistency is met.

TIP: A good rule of thumb for green smoothies is 1/3 green leafy vegetable, 1/3 fruit, and 1/3 water (or other liquid). Blend the leafy greens with the water first, and then add the fruit and 1 teaspoon of sesame or nut oil for a complex-carb option.

Ingredients:

• 6 oz nonfat Greek yogurt, plain or flavored
• 1 Tbsp honey
• ½ C fresh blueberries or mixed berries
• 1 Tbsp chopped walnuts
• 1 Tbsp rolled oats

TIP: You can replace the walnuts and oats for 2 Tbsp of a low sugar granola.

Directions:

1. Place yogurt in a bowl and top with remaining ingredients. Stir together and enjoy.

Ingredients:

• ¼ C fresh spinach, roughly chopped into smaller pieces if desired
• 2 eggs
• 1/2 tsp olive oil
• 1 Tbsp Feta
• ½ tsp cracked black pepper

TIP: You can replace the walnuts and oats for 2 Tbsp of a low sugar granola.

Directions:

1. Crack the eggs into a large bowl and whisk.
2. Add the olive oil to a large skillet over medium heat and add the chopped spinach and sauté until the spinach has softened (2-3 minutes).
3. Pour the eggs over the spinach and cook until the eggs are about 75 percent solid, then turn off the heat. The residual heat in the pan will finish cooking the eggs without overcooking or drying them out.
4. Top the eggs with the crumbled feta, and freshly cracked black pepper, then plate and serve.

TIP: Make this spread ahead of time and have it available as a healthy spread over toast and paired with a yogurt or glass of juice for a quick breakfast option.

Ingredients:

• 1 C of sweet potatoes, peeled and cubed
• ½ Tbsp olive oil
• ½ Tbsp maple syrup
• 2 Tbsp of cream and water mixture (1:3) or plain soy yogurt
• Salt, to taste
• Pepper, to taste
• Nutmeg, to taste
• Parsley, chopped to taste

Directions:

1. Cook the sweet potatoes in lightly salted water over medium heat until soft.
2. Combine sweet potatoes, syrup, and cream and water mixture to a bowl and mix together, lightly mashing to form a spread.
3. Finish by seasoning the spread with salt, pepper, nutmeg and parsley to taste and serve spread over toast or store in refrigerator for up to 5 days.

Ingredients:

• 1 C dried porcini
• 1 onion
• 4 handfuls of rice
• Olive oil, for steaming
• 3 C of hot vegetable broth
• Salt, to taste
• Fresh ground black pepper
• 1/3 C grated Parmesan
• 1.75 oz of wild herbs of your choice

Directions:

1. If needed, cut mushrooms into medium large pieces and allow them to soften in warm water for approximately 15 minutes.
2. While mushrooms are softening, cut the onion and steam together with rice and oil until the rice is translucent.
3. Drain the mushrooms, keeping the drained water on the side.
4. Fold mushrooms into the rice and cook briefly. Deglaze with the mushroom water and allow it to boil down.
5. Add hot broth little by little and stir the simmering rice occasionally until it is soft and streaky.
6. Fold in Parmesan. Add the wild herbs of your choice to the dish for additional flavor and add salt and pepper to taste.
7. Let rest for 10 minutes. Heat and garnish with the remaining herbs when serving.

TIP: If you would like to use fresh porcini then clean, slice, and fry them together with the onion in oil. Then add the rice at this point. As soon as it is translucent, deglaze with broth and continue following the steps to complete the meal.

Ingredients:

• ¾ Tbsp olive oil
• ¾ Tbsp sherry vinegar
• ½ Tbsp fresh basil, chopped
• ¼ Tbsp parsley, minced
• ¼ tsp kosher salt
• ¼ tsp freshly ground black pepper
• ¼ red onion, quartered and thinly sliced
• 1/2 pt cherry or grape tomatoes halved
• 1/2 C roughly chopped watercress
• ¼ C black olives, halved
• ¼ C feta cheese, diced

Directions:

1. In a large bowl combine the olive oil, vinegar, basil, parsley, salt, and pepper.
2. Add the onion, tomatoes, watercress, and olives and toss to combine and coat in oil vinegar mixture.
3. Add the feta and gently toss to combine again. Serve chilled or at room temperature.

TIP: If you find you have remaining salad leftover and don’t want it to go to waste, take the remaining salad and mix it into a bowl of al dente pasta the next day for an upgraded pasta salad option.

Ingredients:

• 1 C quinoa, cooked
• 1 12-oz. piece of wild-caught salmon
• 2 slices of lemon
• 1 sweet potato, chopped
• 2 C kale
• 1 shallot, chopped
• 1 avocado, pitted and sliced

For the vinaigrette:

• 1 Tbsp Dijon mustard
• 1⁄2 Tbsp red wine vinegar
• 2 garlic cloves, chopped
• Juice of 1⁄2 lemon
• 1 Tbsp olive oil
• Kosher salt, to taste
• Freshly ground black pepper, to taste

Directions:

1. Preheat oven to 400°F and line a baking sheet with parchment paper.
2. Spread the sweet potatoes out on the baking sheet and bake for 30 minutes, or until tender.
3. On a separate baking sheet lined with parchment paper, place the salmon skin side down, drizzle with olive oil and shallots, sprinkle with salt and pepper, and add lemon slices. Add to the oven when the sweet potatoes have roughly 12 minutes left.
4. For the vinaigrette dressing; add all the ingredients for the dressing in a blender on high, until well combined. Place in the fridge until ready to use.
5. Once sweet potatoes and salmon are done cooking. Evenly divide the kale and quinoa onto plates or into containers. Add the sweet potatoes, salmon, shallots, and avocado, on top of the quinoa and kale and drizzle with dressing.

Ingredients:

• 1 Whole wheat tortilla
• 1 Tbsp coconut oil
• ¼ C brown rice
• ¼ C water
• ½ tsp chia seeds
• ¼ C black beans
• ½ tsp coriander, dried
• 1 tsp red chili
• ½ tomato, sliced
• 1 oz green olives, sliced
• 2 oz broccoli, steamed and diced

Directions:

1. Heat coconut oil in a small saucepan over low heat, once bubbling add chia seeds and ½ tsp of coriander to the pan and mix until fragrant and lightly toasted.
2. Add rice to saucepan with the chia seeds and coriander, mixing well. Slowly add ¼ C water and cook until done.
3. Cook black beans over medium heat, seasoning with remaining ½ tsp of coriander and red chili.
4. Roll out tortilla, add seasoned rice, beans, tomato slices, olives and broccoli. Drizzle with olive oil or vinaigrette from the Lemon Vinaigrette Quinoa Bowl recipe. Roll tortilla, tucking ends in and enjoy.

Ingredients:

For the Salad:

• 1 radicchio
• 7 oz carrots
• 2 oranges
• 1 Tbsp lime juice
• 1 tsp honey
• 2 Tbsp olive oil
• 2 Tbsp white wine vinegar
• 4 Tbsp water
• Salt, to taste
• Freshly ground black pepper, to taste
• 1 lime

For the Cod:

• 2 Tbsp fried onions
• ¼ tsp chili flakes
• 4 pepper corns
• ½ tsp coriander
• 10 oz cod
• 2 tsp olive oil

Directions:

1. Divide the radicchio into bite-sized pieces. Cut the carrots into thin strips with a potato peeler. Filet the oranges. Mix everything into a bowl and add the lime juice.
2. Grind the fried onions, chili flakes, peppercorns, and coriander in a mortar until fine and sprinkle on a plate. Divide the cod fillet in two, cover both sides with oil, and drag through the powdered spices multiple times. Apply oil again and lay on a baking sheet covered with parchment paper.
3. Bake in a pre-heated oven at 400° F for about 10–12 minutes until cooked through (145°).
4. Beat together honey, oil, white wine vinegar, 4 tablespoons of water and salt and pepper to taste.
5. Shortly before serving, fold the oil vinegar dressing it into the carrot and radicchio orange salad. Serve fish and salad together.

Ingredients:

• 1 Hokkaido pumpkin (around 2 lbs.)
• 6 carrots
• 1 large onion
• Oil for frying
• 1 L vegetable broth
• Salt, to taste
• Freshly ground black pepper, to taste
• Nutmeg, to taste
• ½ C roasted pumpkin seeds
• Paprika powder, to taste
• 4 Tbsp pumpkin seed oil
• Watercress for garnishing

Directions:

1. Cut pumpkin in half without peeling, remove seeds, and cut pumpkin meat into small pieces.
2. Clean carrots and dice into small pieces.
3. Chop onion finely.
4. Briefly fry pumpkin, carrot, and onion in oil in a skillet then transfer to a pot.
5. Pour enough broth over the pumpkin carrot mixture to almost entirely cover the pieces. Cook for approximately 20 minutes and stir on occasion.
6. Once the pumpkins and carrots are soft, use an immersion blender to mix it into a uniform consistency (if it is too thick, add more hot water or broth. If it is too thin, then bind it with semolina flour)
7. Add salt, pepper, and nutmeg to taste.
8. While the soup is cooking, dust the pumpkin seeds with paprika powder and add a little salt and pepper and fry them in oil in a skillet over medium heat until tender. Then pour seeds into the soup and let them soak and cook together with the soup.
9. Pour hot soup into a bowl and garnish with pumpkin seed oil and watercress.

Ingredients:

• 1 large broccoli head
• 1 onion
• Oil for frying
• 1 C vegetable broth
• Salt, to taste
• Freshly ground black pepper, to taste
• Nutmeg, to taste
• Wild herbs of your choice, for garnishing

Directions:

1. Cut broccoli into large pieces. (The woody stalk can be cooked, but should be taken out after cooking and before serving).
2. Chop onion and briefly fry in a pot with oil.
3. Deglaze the onions with broth and add broccoli then continue cooking. The onion should just be submerged. If necessary, add a little water to the broth.
4. Remove the stalk and one broccoli crown (you may need to remove the crown earlier so it does not fall apart).
5. Puree the remaining broccoli with the liquid using a immersion blender until creamy, then season with salt, pepper, and nutmeg.
6. Cut the reserved broccoli into bite size pieces and add back to the soup.
7. Garnish with wild herbs and serve.

Ingredients:

• 4 cans of tuna
• 4 eggs
• Butter, to coat baking sheet
• 8 plum tomatoes
• Salt, to taste
• Freshly ground black pepper, to taste
• 5 oz mushrooms
• 2 peppers
• 1 onion
• ¼ C black olives
• About 7 oz mozzarella
• Oregano

Directions:

1. Drain tuna thoroughly and mix with eggs until it reaches a homogenous consistency. Distribute evenly on a baking sheet that has been greased with butter and pre-bake in a pre-heated oven at 350° F for 10 minutes. This will be your “dough” alternative.
2. In the meantime, cut the tomatoes into very small pieces. Sauté them in a pan along with the juice from the tomatoes and season with salt and pepper.
3. Cut mushrooms and peppers into small pieces. Cut the onion into small rings.
4. Lay the tomatoes evenly on top of the cooled “dough.” Sprinkle with mushrooms, peppers, onion rings, and olives.
5. Slice mozzarella into thin strips and put on top of the pizza. Season with salt, pepper, and oregano.
6. Finish baking in the pre-heated oven at 350° F for 25-30 minutes.

TIP: Having a tuna-based crust, can be a bit adventurous for some, if you aren’t feeling up to it, replace the tuna with a baked and mashed cauliflower spread.

Ingredients:

• 4 eggplants
• Salt, to taste
• 1 lb. tomatoes
• 10 oz buffalo mozzarella
• 2 cloves of garlic
• Oregano, to taste
• 1 tsp sharp paprika
• Butter, for the baking dish
• Freshly ground black pepper, to taste
• Oil for drizzling

Directions:

1. Cut the eggplants lengthwise so that they remain attached at the stalk area.
2. Boil the tomatoes, remove the skin, and cut out the inner seed part. Cut tomatoes and mozzarella into slices and retain the tomato juice on the side.
3. Finely dice the garlic and mix with the oregano and sharp paprika.
4. Lay the eggplants in a buttered and oven-ready baking dish. Season the tomatoes and mozzarella with the oregano/garlic/paprika mixture and then stuff the eggplants.
5. Season with salt and pepper and drizzle with oil and tomato juice.
6. Bake in a pre-heated oven for 50 minutes at 435° F.