The Longevity Kitchen: Satisfying, Big-Flavor Recipes Featuring the Top 16 Age-Busting Power Foods [120 Recipes for Vitality and Optimal Health]
Rebecca Katz, Mat Edelson
Format: PDF / Kindle (mobi) / ePub
A collection of 125 delicious whole-foods recipes showcasing 16 antioxidant-rich power foods, developed by wellness authority Rebecca Katz to combat and prevent chronic diseases such as diabetes, heart disease, high blood pressure, inflammation, arthritis, and other conditions that plague American adults, enabling readers to live longer, healthier lives.
Food is your most powerful tool. You want to make better nutritional choices, but the science of eating has become more complicated than ever. If you’ve been diagnosed with prediabetes, are at risk for heart disease, have a family history of high blood pressure, or simply want to eat a healthful diet to promote long life, how do you know which foods will really deliver the greatest benefits?
In this collection of more than 100 recipes that combine smart nutrition and superb flavor, culinary nutrition pioneer Rebecca Katz highlights the top sixteen foods proven to fight the most common chronic conditions. Katz draws on the latest scientific research to explain how super foods such as asparagus, basil, coffee, dark chocolate, kale, olive oil, sweet potatoes, and wild salmon can build immunity, lower cholesterol, enhance memory, strengthen the heart, and reduce your chances of developing diabetes and other diseases.
This practical, flavor-packed guide presents the most effective—and delicious—ways to use food to improve the performance of every system in the body. Katz explains the health advantages of each main ingredient, and includes menu plans to address specific symptoms and detailed nutritional information for each recipe.
Easy-to-find ingredients are incorporated into a powerful arsenal of tantalizing recipes, including:
• Roasted Asparagus Salad with Arugula and Hazelnuts
• Costa Rican Black Bean Soup with Sweet Potato
• Black Cod with Miso-Ginger Glaze
• Herby Turkey Sliders
• Thyme Onion Muffins
• Yogurt Berry Brûlée with Almond Brittle
Based on the most up-to-date nutritional research, The Longevity Kitchen helps you feed your family well and live a long and vibrant life.
reduction. If you’re worried about bad cholesterol (LDL), look to avocados and their high levels of oleic acid for help. One study found that regular consumption of oleic acid lowered LDL cholesterol by nearly 50 percent compared to a control group who ate mostly complex carbohydrates. Those who ate avocados also maintained high levels of good cholesterol (HDL). In addition, avocados have been shown to destroy cancerous and precancerous cells. Basil. Antibacterial. Anti-inflammatory. Liver
notably colon cancer. Its antioxidant capacity may also lower inflammation and associated arthritic conditions. In addition, the World Health Organization reported that diets rich in citrus had cardiovascular benefits. Oregano. Anti-inflammatory. Heart health. Both oregano and individual compounds within it have gone under the microscope with favorable findings. Two phytochemicals in oregano, oleanolic acid and ursolic acid, reduce cholesterol levels, while other compounds prevent the formation
a bit), these four are at the forefront, constantly vying with each other for our attention, and if there’s an imbalance, boy do we notice! If, on the other hand, you can get them to work in harmony, their synergies are practically orchestral. They build on each other to create a crescendo of flavor far more resonant than each individual taste. Keeping FASS in mind helps ensure that all the players stay in perfect pitch, and it’s almost as simple as using a tuning fork. In my book (literally!),
organic plain yogurt or goat’s milk yogurt Sea salt ½ cup grated onion 2 tablespoons freshly squeezed lemon juice 1 teaspoon lemon zest 1½ teaspoons chopped fresh oregano, or ¾ teaspoon dried 2 teaspoons minced garlic 1 teaspoon ground cumin ½ teaspoon ground cinnamon ¼ teaspoon cayenne 2 tablespoons extra-virgin olive oil 4 organic skinless, boneless chicken breasts, cut into 1-inch cubes Freshly ground black pepper Grapeseed oil, for the grill 6 tablespoons Yogurt Tahini Sauce,
heady smells wafting out of the kitchen. A few minutes later, in walked Simon with some tea, and I’m not talking Lipton. Simon looked at his dad, handed him the steaming homemade brew, and made a simple request: “Drink this.” It was love in a cup. It was also a fantastically healing, flavorful concoction. Ginger, cloves, cardamom, two types of citrus zest, honey—what’s not to like? Jeremy felt nourished in both body and heart, for here was a son to kvell over (that’s Yiddish for “take pride in”).