Best Foods & Recipes for Longevity
See below for a list of the top 10 longevity boosting foods and below that for a plethora of some delicious longevity boosting recipes (full list here)!
Enjoy!
Top 10 longevity boosting foods
It is no secret that what we eat (and not eat) has the potential to help or harm us. Processed food diets have left us consuming insufficient nourishment and with many illnesses, such as obesity, cardiovascular disease, and type 2 diabetes. There are foods, however, that can leave you energized, reduce your risk of illness, and help you maintain a healthy weight. The smart thing is to fuel your body with the most nutrient-dense foods on the plant. See below for a list of these foods.
Cruciferous Vegetables
Vegetable powerhouses with the unique ability to modify human hormones, activate the body’s natural detoxification system and inhibit the growth of cancerous cells. Cruciferous vegetables should be chewed thoroughly or eaten shredded, chopped, juiced, or blended in order to release their potent anti-cancer properties.
The cruciferous phytochemical sulforaphane has also been found to protect the blood vessel wall from inflammatory signaling that can lead to heart disease. Cruciferous vegetables are the most nutrient-dense of all the foods. Eat a variety in both raw and cooked form daily. Try broccoli, cauliflower, Brussels sprouts, kale, or cabbage.
Salad Greens
Raw leafy green vegetables are associated with reduced risk of heart attack, stroke, diabetes, and several cancers. Leafy greens are also rich in the essential B-vitamin folate, plus lutein and zeaxanthin, carotenoids that protect the eyes from light damage. Try kale, collard greens, mustard greens, spinach, or lettuce. Fat-soluble phytochemicals, carotenoids in particular, found in leafy greens contain antioxidant and anti-inflammatory effects in the body. Be careful with oxalates in the leafy greens, however.
Nuts
A high-nutrient source of healthful fats, plant protein, fiber, antioxidants, phytosterols, and minerals, nuts are a low-glycemic food that also help to reduce the glycemic load of an entire meal, making them an important component for a healthy diet. Despite their caloric density, nut consumption is associated with lower body weight, potentially due to appetite suppression from heart-healthy components. Eating nuts regularly also reduces the risk of heart disease. Top your next salad with chopped walnuts or sliced almonds, or blend some raw cashews into a creamy salad dressing.
Seeds
The nutritional profile of seeds is very similar to nuts in that they provide healthy fats, minerals, and antioxidants, but seeds have more protein and are abundant in trace minerals. Flax, chia, and hemp seeds are rich in omega-3 fats. Flax, chia, and sesame seeds are also rich lignans, breast cancer-fighting phytoestrogens. Sesame seeds are rich in calcium and vitamin E, and pumpkin seeds are especially rich in zinc. For maximum nutritional benefits, nuts and seeds should be eaten raw or only lightly toasted vs. in a seed butter. Try adding flax or chia seeds to your morning smoothie or oatmeal.
Berries
These antioxidant-rich fruits are very heart-healthy. Studies in which participants ate blueberries or strawberries daily for several weeks reported improvements in blood pressure, signs of oxidative stress, total and LDL cholesterol. Berries also have anti-cancer properties and are excellent food for the brain; there is evidence that berry consumption could help prevent cognitive decline with aging. Stick with the tried and traditional strawberry or blueberry, or try something new, like goji berries.
Superfood powder with veggies, greens, berries, antioxidants, and more?
Protein
Here are five compelling reasons why you should make sure you are getting enough protein every day: 1. Build. Protein is an important building block of bones, muscles, cartilage and skin. In fact, your hair and nails are comprised mostly of protein. 2. Repair. Your body uses it to build and repair tissue. 3. Oxygenate. Red blood cells contain a protein compound that carries oxygen throughout the body. This helps supply your entire body with the nutrients it needs. 4. Digest. About half the dietary protein that you consume each day goes into making enzymes, which aids in digesting food, and making new cells and body chemicals. 5. Regulate. Protein plays an important role in hormone regulation, especially during the transformation and development of cells during puberty. Many sources of protein are very rich in vitamins, minerals, even omega 3 healthy fats.
Forget the panic about protein, eat high quality, organic, and grass-fed (fresh caught) non-toxic sources and your pretty much good to go.
Does complete protein powder even exist?
Beans
Daily consumption of beans and other legumes help to stabilize blood sugar, reduce your appetite, and protect against some types of cancer. The most nutrient-dense starch source, beans act as an anti-diabetes and weight-loss food because they are digested slowly, which blunts the rise in blood glucose after a meal and helps to prevent food cravings by promoting satiety. Eating beans, peas, or lentils twice a week has been found to decrease colon cancer risk. Legume consumption also provides significant protection against other cancers too. Red beans, black beans, chickpeas, lentils, split peas—they are all good, so sample them all and decide on your own favorites.
Mushrooms
Consuming mushrooms regularly is associated with a decreased risk of many types of cancer as well. Because they contain aromatase inhibitors (compounds that inhibit the production of estrogen), white and Portobello mushrooms are especially protective against breast cancer. Mushrooms have quite an array of beneficial properties: Studies on different types of mushrooms have found anti-inflammatory effects, enhanced immune cell activity, prevention of DNA damage, slowed cancer cell growth, and angiogenesis inhibition. Mushrooms should always be cooked; raw mushrooms contain a potentially carcinogenic substance called agaritine that is significantly reduced by cooking. Include common white mushrooms regularly, and try some of the more exotic varieties like shiitake, oyster, maitake, or reishi.
Onions and Garlic
The Allium family of vegetables, of which onions are a member, benefit the cardiovascular and immune systems as well as having anti-diabetic, strong detox and immune, and anti-cancer effects. These vegetables are known for their organosulfur compounds which help to prevent the development of cancers by detoxifying carcinogens, halting cancer cell growth, and blocking angiogenesis. These compounds are released when they are chopped, crushed, or chewed. Onions also contain high concentrations of health-promoting flavonoid antioxidants, which have anti-inflammatory effects that may contribute to cancer prevention. Try leeks, chives, shallots, and scallions, in addition to garlic and yellow onions.
Beetroot juice
Beets contain chemicals that might reduce swelling and cholesterol. Also, beet can increase levels of a chemical called nitric oxide in the body. Nitric oxide can affect blood vessels, reducing blood pressure, widening blood vessels, and making it easier to exercise. Beetroots are rich in the B vitamin folate, which is needed for a strong immune system. They also are strong detoxifiers and have a bunch of other benefits for longevity.
Longevity boosting recipes
Stuffed Artichokes
4 servings
Ingredients:
8 artichokes
100 g of breadcrumbs
3 cloves of garlic, chopped
1 lemon
Parsley
Extra virgin olive oil
Salt
Pepper
Directions:
Removing the tough outer leaves, stem, and the tips of the artichokes. Spread the leaves and place artichokes in a bowl with water and lemon juice. Prepare the filling by mixing the breadcrumbs with garlic, parsley, salt, pepper, and oil. Fill the artichokes with the stuffing, put them in a pan with a little oil and two glasses of water. Cover the artichokes and cook on stovetop for 30-40 minutes.
Ciaudedda
4 servings
Ingredients:
3 potatoes
200 g of cherry tomatoes
2 zucchini
2 eggplants
2 bell peppers
l clove of garlic, chopped
Basil
Oregano
Extra virgin olive oil
Salt
Directions:
Peel vegetables and cut into pieces. In a saucepan, sauté the garlic with 2 tablespoons of oil and a little water. Add eggplants and bell peppers and cook for 5 minutes. Add tomatoes, potatoes, and zucchini. Season with salt and add oregano and basil leaves. Simmer, stirring occasionally. If needed, add water or vegetable broth.
Pici and Potatoes
4 servings
Ingredients:
800 g bell peppers
800 g potatoes
10 small tomatoes
Extra virgin olive oil
Salt
Directions:
Peel the potatoes, cut into slices, and blanch them in salted water until they are half cooked. Cut bell peppers into big pieces and brown them in a pan with 2 tablespoons of oil. Remove bell peppers and dispose of the used oil. With fresh oil, cook tomatoes cut into pieces. When the tomato juices have evaporated, add the bell peppers and potatoes. Cook uncovered. Season with salt and serve warm.
Squid and Cuttlefish Casserole
4 servings
Ingredients:
500 g squid
300 g cuttlefish
500 g cherry tomatoes, chopped
2 cloves of garlic, chopped
Parsley
40 ml of extra virgin olive oil
Salt
Pepper
Directions:
Clean the squid and cuttlefish, cut into small pieces, and let them drain. Fry the garlic in the oil, add the squid and cuttlefish. Sauté on medium heat. Add tomatoes cut in small pieces, salt and pepper, and cook for a few more minutes.
Snapper Tarantina
4 servings
Ingredients:
l snapper (l kg)
200 g black olives
150 g tomatoes
200 ml dry white wine
Extra virgin olive oil
Pepper
Directions:
Clean the fish, removing the scales and entrails. Wash, dry well, and place it in an oiled baking dish. Add pepper, olives, and tomatoes previously crushed by hand. Bake at 320 F degrees for 30 minutes, basting with the wine halfway through cooking.
Salad with Anchovies, Hardboiled Eggs, Tomatoes, Cucumber, Peppers, and Olives
4 servings
Ingredients:
100 g anchovies (alici) in salt preserve
White wine vinegar
2 garlic cloves
1 chili pepper (peperoncino)
4 taralli (round, dense crackers made with semolina/ buckwheat flour; typical of the South)
2 hardboiled eggs
4 tomatoes (very firm)
1 cucumber
Green and black olives
1 pepper (large, dense)
2 celery ribs
A pinch of oregano
100 ml extra virgin olive oil
Salt
Directions:
Rinse the anchovies of their salt and debone them. Soak in a bowl of vinegar for 10 minutes. Dry with a cloth, and line up on a plate with oil (with a clove of crushed garlic and some chili pepper placed alongside). Wet the taralli somewhat in salted water; spray with the vinegar, and dry for 5 minutes with the dish cloth.
Wash and dry the tomatoes, celery, large pepper, and cucumbers, and chop into little pieces. Place in a large bowl, and dress with oil, oregano, and a pinch of salt. Mix and spoon onto the taralli already lined up on the plate. Add the wedges of the hardboiled egg, the anchovies, and olives. Drizzle a good amount of oil over them, and let rest in the fridge for 30 minutes so the flavors can set, then serve.
Baked Pumpkin
Serves 4
Ingredients:
1 kg of pumpkin pulp
Rosemary
Sage
Honey
Salt
Directions:
After peeling and cleaning the pumpkin, cut into slices 1 cm thick, and place a baking sheet. Sprinkle sage (torn into small pieces), rosemary, salt, and a little honey. Bake for 30 minutes at 140 °C.
Radicchio and Polenta Stew
Serves 4
Ingredients:
3 Heads of winter radicchio
10 g of Dry beans
1.5 l of Vegetable broth
100 g of Corn meal
1 Carrot
1 Small onion
1 Celery rib
1 Bay leaf
Salt
Pepper
Directions:
Soak the beans in cold water overnight, rinse, drain, and put in a pot with the carrot, onion, celery, bay leaf and plenty of water. Boil for an hour, adding salt towards the end. In a casserole pot with a little bit of water, simmer the radicchio for 5 minutes; drain off the water and chop finely. Bring the broth to a boil, and then sprinkle the corn meal over it, adding slowly; mix and after 10 minutes, add the beans and cook for 15 minutes. Remove from the heat, add the radicchio, a bit of salt and pepper, and finally pour into a soup tureen, and serve.
3-Flour Cake with Citrus Rind and Dried Fruit
Serves 8
Ingredients:
100 g of soft wheat flour
80 g of corn meal
40 g of chickpea flour
100 g of natural cane sugar
70 g breadcrumbs
300 g vegetable-based milk
2 apples
50 g raisins
50 g of dried figs
The rind of 1⁄2 lemon
The rind of 1⁄2 orange
50 ml of extra virgin olive oil
50 ml of sunflower oil
Salt
Powdered sugar (optional)
Directions:
Combine in a bowl the three types of flour, the breadcrumbs, sugar, and a pinch of salt; mix; then add the milk and two types of oil. Work the batter until smooth and uniform. Peel the apples; cut into small pieces; and add to the mixture, together with the grated rinds, the raisins, and figs (cut into pieces). Oil a cake pan 24 cm in diameter; dust with flour; then pour in the batter. Bake at 170 °C for 45-50 minutes. Let cool,; and serve (optional: sprinkle with powdered sugar).
Couscous Trapani-Style with Mixed Fish, Tomatoes, Almonds, and Garlic
8 servings
Ingredients:
800 g durum-wheat semolina
200 g wheat flour
1 kg fish for stew (various types of fish)
300 g peeled tomatoes
2 onions
6 garlic cloves
2 bay leaves
Parsley
200 g almonds, peeled
100 ml extra virgin olive oil Salt and pepper
Directions:
Pour the semolina into a deep dish, and wet it with a bit of cold water. Mix well; with your hand, roll the semolina mixture in one direction and then the other until granules form. Add salt, pepper, oil, and one onion (finely minced); let rest for approx. 10 minutes. Fill a pot with water; add the bay leaves, a small piece of onion, parsley, and salt. On top, place the couscous pot containing the seasoned semolina. Make a sheet of dough using water and the wheat flour; place it between the pot and the couscous pot/bowl. Cook on a low flame for an hour and a half. Prepare the fish stew: heat the oil, add the crushed garlic, and the remaining minced onion, almonds, and parsley. Cook, and after a few minutes add the tomatoes and 2 liters of water (lightly salted). When the broth reaches a boil, add the fish.; cook for 30 minutes. Remove the fish from the pot, and place aside (keeping hot). Filter the broth with a fine sieve. Then put the couscous in a large bowl, ladle some of the broth onto it, and let rest (covered) for 30 minutes. Serve at the table in individual shallow bowls, placing pieces of the fish on top. Serve the remaining broth as a condiment.
Spiced Cake with Nuts, Chocolate, and Raisins
Serves 8
Ingredients:
50 g Flour, soft wheat (00)
50 g Peeled almonds
50 g Peeled hazelnuts
50 g Walnut pieces
50 g Raisins
80 g Dark chocolate
50 g Natural cane sugar
Cinnamon (powder)
Nutmeg
Black pepper
Directions:
Soak the raisins in warm water; drain; press dry. Melt the natural cane sugar with a cup of water over a low flame. Remove from the heat; add the dark chocolate until it melts. Pour into a bowl; add the flour, dried fruit, raisins, a pinch of cinnamon and nutmeg, and a generous bit of ground pepper. Let rest for 30 minutes. Preheat the oven to 180 °C.; Spread the mixture on a baking sheet covered in wax paper, forming a shape like a loaf of bread. Bake for 15 minutes, and then Shut off the oven, yet leave the cake in the oven to cool. The dessert is ready to eat the next day.