Longevity Recipes Database

Almond Dukkah

An Egyptian nut and spice blend with almonds, sesame, coriander, cumin, and fennel seeds. A crunchy, aromatic topper for vegetables, dips, and salads.

Ambali (Fermented Finger Millet Drink)

Antioxidant Berry Smoothie

An earthy blend of beet, pomegranate, and blackberry smoothie. Pomegranates are loaded with polyphenols and punicalagin for skin collagen preservation. Beets are rich in glutamine for gut health.

Artichoke-Stuffed Mushrooms

Delightful bites as snack or prelude to meal. Makes 4-6 servings.

Arugula and Pumpkin Seed Pesto

A peppery arugula pesto with toasted pumpkin seeds. An antioxidant-rich spread or marinade addition.

Asparagus Vinaigrette

A French-inspired dish with blanched asparagus, grated eggs, and a mustard vinaigrette. Asparagus is packed with folate for cell growth and vitamin K for bone health.

Baked Carrot Cake Oatmeal

Savory baked breakfast. Makes 4-6 servings.

Baked Eggs with Chickpeas and Tomatoes

Slow-cooked eggs in garlicky tomato sauce with chickpeas. Cooked tomatoes contain lycopene for cognitive and heart health. The chickpeas add protein and fiber.

Balsamic Marinated Steak with Broccolini

Balsamic-marinated skirt steak with roasted broccolini and salsa verde. Grass-fed beef paired with nutrient-rich cruciferous vegetables.

Balsamic Syrup

Reduced balsamic vinegar for elegant flavor dimension. Makes 0.5 cup.

Banana-Almond French Toast with Blueberries

French toast made with banana-almond batter. Makes 4 servings.

Banana-Walnut Cake with Blackberry-Almond Butter Sauce

A moist banana-walnut cake made with almond and oat flour, served with optional blackberry-almond butter sauce.

Barley Risotto with Artichokes and Mushrooms

Creamy barley risotto. Makes 4 servings.

Barley Salad with Creamy Tahini Dressing

Hearty grain salad with creamy dressing. Makes 4-6 servings.

Barley salad with broccoli, feta, and tomatoes

Boil barley. Steam broccoli. Combine with raw vegetables, feta, oil, and parsley.

Barley salad with olives and nuts

Boil barley, combine with raw vegetables, pickled vegetables, pecans, olives, and oil.

Basil Pesto

Versatile plant-based basil pesto. Makes about 1.5 cups.

Basil Walnut Pesto

A twist on classic pesto using walnuts instead of pine nuts. Walnuts are rich in antioxidants and omega-3 fats that lower heart disease risk.

Beef Kofte with Hummus

Aromatic beef kofte with homemade hummus. Ground beef seasoned with cumin, paprika, cinnamon, and coriander, served with chickpea hummus for both plant and meat protein.

Beef Short Rib Ragu

Slow-cooked beef short rib ragu with fennel and tomato, served over spaghetti squash. Spaghetti squash is a low-carb pasta alternative packed with fiber and beta-carotene.

Berbere Chicken with Tahini

Whole roasted spatchcocked chicken with Ethiopian berbere spice and tahini sauce. Berbere blend includes cumin, cinnamon, and fenugreek.

Better Pecan Squares

Whole-food squares made with mashed banana, oats, pecans, and goji berries; suitable for dessert, snack, or breakfast.

Bison Meatballs with Braised White Beans

Bison meatballs with braised cannellini beans and cherry tomatoes. Bison is a lean, omega-3-rich protein. Cooked tomatoes release lycopene, a cancer-fighting antioxidant.

Bitter Greens with Steak and Romesco Sauce

Grilled steak over bitter greens with a walnut romesco sauce. Walnuts provide omega-3 fatty acids. Red peppers add vitamin C.

Black Bean Burritos with Tomato Salsa

Filling black bean burritos. Makes 4 servings.

Black Bean Soup with Tomato Salsa

A lighter black bean soup with cumin, smoked paprika, and avocado-tomato salsa. Black beans contain fiber and the polyphenol anthocyanin for heart health.

Black Bean Stew with Purple Sweet Potatoes

Black bean stew with mango. Makes 4-6 servings.

Black Rice Pilaf with Edamame and Barberries

Colorful rice pilaf. Makes 4 servings.

Black/venus rice with zucchini and shrimp

Cook rice. Separately cook zucchini, tomatoes, shrimp. Combine with Parmesan, saffron, and oil.

Blackberry and Mint Refresher

A fresh blackberry and mint mocktail. Blackberries are rich in vitamins C and K and manganese for bone health and a strong immune system.

Blackberry-Almond Butter Sauce

A blended sauce of blackberries, almond butter, and date syrup; pairs with the banana-walnut cake or oatmeal.

Blackberry-Mango Smoothie Bowls with Barberries

Smoothie bowls with various optional toppings. Makes 2 servings.

Blueberry Chia Pie

A no-bake pie with a date-walnut crust and a blueberry-chia filling that sets in the refrigerator.

Blueberry-Lavender Chia Jam

A blueberry chia jam with dried lavender flowers. Blueberries are rich in anthocyanin antioxidants, vitamin C, vitamin K1, and flavonoids linked with improved brain and heart health.

Braised Pomegranate Lamb Shanks

Lamb shanks braised in red wine and pomegranate juice with a pomegranate gremolata. Pomegranate is a longevity superfood containing polyphenols that produce Urolithin A in the gut, helping protect against aging.

Braised Red Cabbage with Apples and Walnuts

Sweet-and-sour braised cabbage. Makes 4-6 servings.

Broccoli and Quinoa Slaw with Wild Salmon and Hemp Pesto

A broccoli and quinoa slaw topped with wild salmon and cilantro hemp pesto. Broccoli contains cancer-fighting sulforaphane and vitamins C and K for immune health and memory.

Broccoli with Sesame-Miso Sauce

Steamed broccoli with a blended garlic-tahini-miso sauce, garnished with sesame seeds.

Brussels Sprouts with Pecorino and Hazelnuts

Raw and roasted Brussels sprouts with pecorino cheese and toasted hazelnuts. Brussels sprouts are packed with gut-friendly fiber and immune-boosting vitamin C. Low in carbohydrates.

Brussels sprouts with garlic, pine nuts, and Parmesan cheese

Boil brussels sprouts. Transfer to pan with garlic, pine nuts, hot pepper. Add oil and Parmesan.

Buckwheat Bowl with Smoked Paprika Chicken

Buckwheat groats bowl with yogurt-marinated smoked paprika chicken, sauerkraut, and avocado. Buckwheat groats are gluten-free and full of magnesium and insoluble fiber for gut health.

Buckwheat Noodles with Cabbage and Creamy Cashew Sauce

Spin on Lombardy pizzoccheri. Makes 4 servings.

Bulgur with Peaches and Goji Berries

Hot and hearty breakfast cereal. Makes 4 servings.

Butternut Squash Curry with Cucumber Relish

A Thai-inspired butternut squash curry with hidden white bean protein in the coconut sauce. Topped with a cucumber relish. Nutritious and satisfying.

Cabbage Rolls Stuffed with Bulgur and White Beans

Classic stuffed cabbage rolls. Makes 4-6 servings.

Cabbage Slaw with Savory Seed Mix

A vibrant cabbage slaw with a savory seed mix of goji berries, pumpkin seeds, sunflower seeds, and sesame seeds. A great make-ahead summer side dish.

Caesar Salad Dressing (Dr. Klaper)

A plant-based Caesar-style dressing recipe from Dr. Michael Klaper for daily salads.

Caramelized Carrots with Lime Yogurt

Roasted carrots spiced with fennel and cumin, served with lime yogurt. Carrots are an excellent source of vitamin A and beta-carotene for healthy eyesight and collagen regeneration.

Cashew Hollandaise

A creamy, dairy-free hollandaise made from cashew nuts and nutritional yeast. Cashews provide healthy fats and fiber, are associated with lower risk of age-related disease, and can improve lifespan if consumed daily.

Cauliflower Gratin

A healthier gratin with cauliflower, goat cheese, pecorino, and a dairy-free option. Elegant enough for a dinner party but easy for weeknight meals.

Cauliflower Rice Burrito Bowl

A healthy burrito bowl with roasted cauliflower rice, black-eyed peas, guacamole, and chipotle dressing. A tasty vegan meal with fiber and protein.

Cheesy Sauce

Versatile cheesy sauce for burgers, burritos, baked potatoes. Makes about 1 cup.

Chermoula

A North African condiment with sheep's milk yogurt, cilantro, parsley, cumin, and lemon. Traditionally paired with seafood and meat.

Chewy Chocolate Coconut Cookies

Gluten-free chewy chocolate coconut cookies with cacao powder and dark chocolate chips. Crispy outside, chewy center.

Chicken Tortilla Soup

A tortilla soup with broiled tomatoes and jalapenos, ground chicken, sweet potato, and homemade tortilla chips. Ground chicken provides lean protein with anti-inflammatory effects.

Chicken with Kale and Preserved Lemon

One-pan roasted chicken thighs with kale, Castelvetrano olives, and preserved lemon. Kale is packed with folate and phytonutrients.

Chickpea Chop Salad with Whipped Jalapeno Feta

A salad with crispy baked chickpeas and whipped jalapeno feta. Chickpeas are high in fiber, folate, and B vitamins for cell health and function.

Chickpea Curry with Beet Raita

A chana masala-style chickpea curry with a cool beet raita. Chickpeas provide fiber and protein. Beets offer antioxidants and natural sweetness.

Chickpea Flour Vegetable Frittata

Vegetable-packed frittata made with chickpea flour. Makes 4 servings.

Chickpea Socca with Broccolini and Chermoula

A gluten-free chickpea flatbread (socca) with roasted broccolini and chermoula sauce. Chickpea flour is a high-protein flour alternative.

Chickpea and Bulgur Loaf

Savory bean and grain loaf. Makes 4-6 servings.

Chickpea and Kale Soup

Versatile soup with dark leafy greens. Makes 4-6 servings.

Chickpea and Tempeh Breakfast Burritos

Hearty breakfast burritos. Makes 4 servings.

Chilled Zucchini Soup

Can be served chilled or hot. Makes 4-6 servings.

Chipotle Bison Chili

A slow-cooked chili with ground bison, mushrooms, and pinto beans. Bison is rich in B12, B6, zinc, iron, omega-3 and omega-6 fatty acids for energy and endurance.

Chocolate Berry Ice Cream

A soft-serve dessert made by blending frozen fruit with cocoa, so nutritious that the more you eat the healthier you are. Described as decadent chocolate dessert.

Chocolate Dipping Sauce for Strawberries

A decadent chocolate sauce for dipping fresh strawberries, thickened with chia seeds and cocoa fiber.

Cocoa-Almond Butter Cookies

Banana-sweetened cocoa cookies made with oat and almond flour, topped with optional walnut halves.

Coconut Carrot Soup with Crispy Chickpeas

Pureed carrot soup with curry spices, turmeric, coconut milk, and crispy chickpeas. Turmeric contains curcumin which aids in prevention of degenerative disease.

Coconut Cobb Salad

A healthful Cobb salad with coconut bacon bits, roasted sweet potato, edamame, and goat cheese. Coconut contains fiber and healthy fats.

Coconut Matcha Popsicles

Quick matcha-coconut popsicles. Matcha contains antioxidants, caffeine, and L-theanine to reduce inflammation, improve immune function, and reduce stress and anxiety.

Coconut and Chocolate Blueberry Clusters

Dark chocolate clusters with fresh blueberries and toasted coconut chips. Blueberries are high in phytochemicals that promote gut health and reduce inflammation.

Coffee Granita

A frozen, granular coffee dessert sweetened with date syrup.

Cold Soba Noodle Salad with Mushrooms, Bok Choy, and Tofu

Cold buckwheat soba noodles with crispy tofu, shiitake mushrooms, and bok choy in an almond butter dressing. Shiitakes contain polysaccharides for immune protection and anti-inflammatory properties.

Constipation Remedy Recipe

A special recipe referenced (Behm 1985) to banish constipation, combining fiber regimens

Constipation-Banishing Recipe

Traditional nursing home recipe for constipation relief, dosed at 1 ounce per day

Cream of garbanzo beans (vellutata di ceci)

Boil soaked garbanzo beans with garlic and rosemary. Puree. Serve with steamed broccoli and bread.

Creamy Almond Masala Chai Latte

A creamy masala chai latte with macadamia milk, almond butter, and a warming spice blend of cinnamon, ginger, and cardamom. Masala chai supports digestion and heart health.

Creamy Cashew Sauce

Versatile creamy sauce. Makes about 2 cups.

Creamy Zucchini Bean Soup

A creamy zucchini soup with cannellini beans, basil, and pine nuts. Zucchini is packed with vitamin C and fiber to prevent oxidative stress.

Cucumber Salad with Grape Tomatoes

Simple cucumber salad. Makes 4 servings.

Curried Butternut Soup with Rainbow Chard

Rich and complex flavored soup. Makes 4-6 servings.

Curried Butternut Squash Soup

A curried squash soup with coconut, red lentils, and Thai curry paste. Red lentils add fiber and protein. A dairy-free, creamy soup.

Curried Tempeh Wraps

Tempeh wraps with curry dressing. Makes 4 servings.

Dark Chocolate Seaweed Rounds

Dark chocolate rounds topped with pistachios, nori flakes, lemon zest, and sea salt. Nori contains iodine for thyroid regulation. Dark chocolate contains flavonoids for heart health. Pistachios add plant-based protein.

Date Syrup 2.0

Whole foods sweetener. Makes about 1.5 cups.

Deviled Potatoes

Resembles deviled eggs, made from potatoes. Makes 6 servings.

Dr. Fuhrman's Anti-Inflammatory Green Smoothie

Part of the LIFE (Low Inflammatory Foods Everyday) Diet. A daily green smoothie that reduced CRP by 40% within one week.

Dr. Hyman's Healthy Aging Shake

Breakfast shake after 12-16 hour fast or within an hour of exercise; supports muscle synthesis, mitochondrial health, microbiome support, detoxification, hormone/adrenal support, and healthy aging

Edamame Bisque

Elegant creamy soup. Makes 4 servings.

Edamame and Bean Salad with Crispy Tofu

Crispy baked tofu with an edamame and green bean salad in a lime-ginger-sesame dressing. A vegetarian powerhouse with ample protein and fiber.

Egg Snack Pots, Three Ways

Three variations of hard-boiled egg snack jars: avocado-chili-lime, hummus-dukkah, and harissa-yogurt. Eggs are nutrient-dense with omega-3 fats, iron, vitamins A and D, folate, and choline.

Eight Check-Mark Pesto

A plant-based pesto that ticks off 8 Daily Dozen boxes in one dish, served on whole-grain pasta.

Escarole, olives, tomatoes, and basil

Boil escarole. Drain and add oil, sun-dried tomatoes, olives, basil.

Farro and White Beans with Radicchio and Basil Pesto

Farro dish with pesto and radicchio. Makes 4 servings.

Fennel Minestrone

Italian-style vegetable soup with fennel, kidney beans, chickpeas, butternut squash, and Swiss chard. Fennel is loaded with potassium, folate, and protective polyphenols that fight inflammation.

Fennel salad with tomatoes, carrots, onions, and olives

Simple salad with fennel and Mediterranean vegetables.

Flax Crackers

Homemade crackers from ground flaxseeds baked at 400F for about 20 minutes, scored into 32 pieces so each cracker meets a Daily Dozen serving.

Forbidden Rice and Salmon Poke Bowl

Poke bowl with marinated salmon on black (forbidden) rice. Black rice is high in anthocyanin antioxidants. Salmon provides omega-3 fats.

French-Style Potato Salad

French-style potato salad with fresh herbs. Makes 6 servings.

Fudgy Black Bean Brownies

A whole-food dessert using black beans as the base, mentioned as a creative way to include more legumes in the diet.

Garbanzo bean bread (farinata di ceci)

Gluten-free Ligurian bread. Whisk flour, water, oil. Pour in metal pie pan, bake at 350F until edges brown (~15 min). Can also be pan-cooked.

Garbanzo bean minestrone with pasta

Boil vegetables and soaked garbanzo beans. Add pasta when tender. Drain, add oil and Parmesan.

Garbanzo bean salad and vegetables with garbanzo bean bread

Season garbanzo beans with onion and oil. Boil spinach separately. Combine and serve with garbanzo bean bread.

Garlicky Mashed Potatoes with Chard

Mashed potatoes with chard and roasted garlic. Makes 4 servings.

Ginger and Cashew Energy Balls

Energy bites tasting like ginger snap cookies. Cashews provide healthy fats and protein to lower cholesterol. Blackstrap molasses adds iron.

Ginger and Date Tea

Ginger with Brown Sugar Tea

Goji and Coconut Trail Mix

Homemade trail mix with cashews, almonds, Brazil nuts, pumpkin seeds, and goji berries. Full of anti-aging nutrients that reduce risk of heart disease and diabetes.

Greek salad with feta, olives, onion, and peppers

Simple Mediterranean salad with feta, olives, peppers, tomatoes.

Green Beans and Grape Tomatoes with Garlic and Pine Nuts

Steamed green beans tossed with toasted pine nuts, grape tomatoes, roasted garlic, and balsamic syrup.

Green Pea Broc-Amole

Lighter guacamole alternative with broccoli and peas. Makes 6 servings.

Green Smoothie

A smoothie combining fruit with leafy greens to make greens palatable and delicious. A great way to introduce greens into children's diets.

Grilled Portobello Burgers with the Works

Charred portobello mushroom burgers. Makes 4 servings.

Grilled Vegetable Skewers with Umami Sauce

Grilled vegetable skewers. Makes 4 servings.

Grilled eggplant with feta cheese and tomatoes

Grill eggplant, cook in pan with oil, tomatoes, and feta. Serve with rye crackers.

Groatnola Plus

Supercharged granola. Makes 24 servings.

Haldi Milk (Turmeric Latte)

Harissa

Homemade harissa paste with roasted red pepper, toasted spices including caraway and cumin which promote good digestion.

Harissa Chickpea Stew

A one-pot vegetarian stew with chickpeas, sweet potato, baby spinach, and harissa paste. Spinach contains beta-carotene and lutein for anti-aging. Chickpeas provide protein.

Hazelnut Almond Butter

Homemade hazelnut and almond butter with cinnamon and vanilla. Both hazelnuts and almonds are packed with protein and fiber.

Hibiscus Punch

An antioxidant-rich daily beverage made by cold-brewing hibiscus tea overnight. Described as tasting like fruit punch with the highest antioxidant capacity of any common beverage.

Hibiscus and Rose Refresher

A chilled hibiscus tea with rosewater and lemon. Hibiscus is high in vitamin C and beta-carotene, with antioxidants that reduce inflammation and lower blood pressure.

Himalayan Tartary Buckwheat and Berry Pancakes

Gluten-free pancakes made with Himalayan Tartary buckwheat flour, loaded with phytonutrients, prebiotic fiber, and magnesium. Tartary buckwheat contains Hobamine, linked to slowing the aging process. Served with a berry compote and yogurt.

Homemade Nut Milk

Homemade almond and cashew milk, pure and nutritious without gums or oils. Nuts are rich in healthy fats, vitamin E, omega-3s, and fiber. Soaking nuts helps germinate them for better nutrient availability.

Iced Matcha Lemonade

A refreshing iced matcha lemonade. Antioxidant-rich green tea pairs with tangy, slightly sweetened lemonade for a caffeinated summer alternative.

Idli (Fermented Rice and Black Gram)

Indian-Inspired Spiced Cauliflower

Steamed cauliflower cooked in an aromatic spice blend with tomato, miso, topped with cashews and cilantro.

Kabocha Squash with Black Rice and Beans

Stuffed kabocha squash. Makes 4 servings.

Kale and Millet-Stuffed Bell Peppers

Stuffed bell peppers. Makes 4 servings.

Kasha with Purple Sweet Potatoes and Kale

Hearty kasha dish. Makes 4-6 servings.

Khichdi (Rice and Dal One-Pot Meal)

Kimchi, Egg, and Avocado Bowl

A breakfast bowl with fermented kimchi, creamy avocado, and rich egg yolk over cooked grains. Kimchi provides probiotics for gut health, and avocado offers healthy fats.

Kombu and Mushroom Broth

A superfood immunity broth made from kombu seaweed dashi with shiitake mushrooms, tofu, spinach, and natto. Kombu contains iodine for thyroid function. Natto provides probiotics.

Lasagna with Kale and Red Lentil Tomato Sauce

Hearty veggie-packed lasagna. Makes 6 servings.

Lemon-Ginger Apple Chews

A natural anti-nausea remedy made by dehydrating thin apple slices coated in a lemon-ginger mixture. Eaten 20 minutes before travel for motion sickness.

Lemony Dill, Chicken, and Quinoa Soup

Chicken soup with bone-in thighs, quinoa, fresh herbs, lemon, and fennel. Collagen from chicken bones breaks down into gelatin and anti-aging amino acids.

Lemony Spinach-Tahini Dip

Dip for pita chips, crackers, or crudités. Makes 4 servings.

Lentil and Spinach Salad with Spiced Chicken

A filling salad with cumin-spiced chicken, lentils, spinach, and a sumac dressing. Lentils contain collagen-boosting vitamins, complex carbs, fiber, and protein for aging skin.

Lentil-Walnut Burgers with Cheesy Sauce

Hearty lentil-walnut burgers. Makes 6 servings. Variation: Southwest Black Bean Burgers.

Lettuce Wraps with Mango Sauce

Colorful lettuce wraps with mango sauce. Makes about 8 wraps.

Ligurian minestrone (minestrone alla Genovese)

Boil beans, add chopped vegetables. Cook 45 min, add pasta. Finish with olive oil and pesto.

Matcha Vanilla Latte

A matcha latte with collagen peptides and vanilla. Matcha is a potent green tea with antioxidants and caffeine. Collagen peptides improve skin elasticity and joint health.

Mediterranean spelt salad with artichokes and mushrooms

Boil spelt, combine with artichokes, vegetables, olives. Separately cook mushrooms with garlic and parsley.

Millet Brunch Cake with Strawberries

Pretty dessert or nutritious brunch cake. Makes 6 servings.

Millet Porridge

Millet and Cauliflower-Topped Shepherd's Pie

Shepherd's pie with millet-cauliflower topping. Makes 6 servings.

Mint Chocolate Oatmeal

A breakfast oatmeal combining greens with chocolate for a delicious way to eat greens in the morning.

Miso Soup

Simple miso soup made by mixing miso paste with hot broth and vegetables. The miso is added to broth rather than cooked to preserve probiotic bacteria.

Miso Soup with Sea Vegetables

Traditional miso soup with kombu dashi. Makes 4 servings.

Mixed Berry Crumble

Berry filling topped with an oat-almond crumble, baked until golden. Works with blackberries, blueberries, raspberries, or strawberries.

Mixed Berry and Almond Crisp

A warm fruit crisp with mixed berries and a quinoa flake and almond topping. Berries are rich in resveratrol, which protects against AGEs (advanced glycation end products) implicated in aging and degenerative disease.

Mocha Chia Pudding

Coffee and cocoa chia pudding that sets in the refrigerator; topped with berries, nuts, or cacao nibs.

Molasses Spice Cookies

Spiced cookies sweetened with blackstrap molasses and date syrup, made with almond and oat flour.

Mushroom Gravy

Savory mushroom gravy. Makes about 3 cups.

Mushroom Pâté

Savory pâté. Makes 6-8 servings.

Mushroom Stroganoff

A dairy-free mushroom stroganoff with soft tofu sauce and spinach over brown rice. Mushrooms provide meaty texture and the tofu adds protein. A nutrient-dense comfort meal.

Mushroom Tapenade

A mushroom and olive tapenade using dried porcini and cremini mushrooms with kalamata olives. Olives are rich in polyphenols that protect skin, boost memory, and lower cholesterol.

Mushroom, Lentil, and Parsnip Rosti

A French-inspired mushroom and lentil stew with a crispy parsnip rosti topping. Mushrooms are a superfood with B vitamins and vitamin D for calcium absorption and bone health.

Mushroom-Hummus Wraps

Wraps with portobello mushrooms and garlicky hummus. Makes 4 servings.

Mussels with Lemongrass and Ginger Broth

Mussels in a coconut broth with lemongrass, ginger, and Thai basil. Mussels are high in protein, B12, iron, and omega-3 fatty acids.

Nut Butter Protein Balls

High-protein energy bites with peanut butter, hemp seeds, chia seeds, and protein powder. Supports muscle building and hormone production.

Nutty Parm 2.0

Cheesy-flavored plant-based sprinkle for pasta and salads. Makes about 1.5 cups.

Oats with almond milk, chocolate, nuts, and berries

Cook oats in water. Mix in dark chocolate, nuts, and berries.

Octopus with potato (polpo e patate schiacciate)

Boil octopus and potato separately. Mash potato, cut octopus. Combine with tomatoes, olives, oil, and lemon.

Okinawa-Inspired Smoothie

Bright-purple smoothie that tastes like pumpkin pie, from How Not to Age

Olive Oil and Almond Cake

A gluten-free, dairy-free olive oil and almond cake with citrus notes and an orange glaze. Olive oil provides healthy fats and antioxidants that combat oxidative stress and protect brain health.

Oven-Baked Miso Kale Chips

Oven-baked kale chips coated with miso paste. Kale is high in vitamin C and selenium for immune support. Miso contains probiotics for gut microbiome health and reduced blood pressure.

Oyster Mushroom Chowder

Plant-based oyster chowder. Makes 4 servings.

Paleo Trail-Mix Muffins

Gluten-free, high-fiber, high-protein muffins with apple, carrot, pumpkin seeds, sunflower seeds, and dried fruit. Made with almond flour.

Pan-Roasted Zucchini with Lemony Herb Pesto

Roasted zucchini halves with a lemony herb pesto of almonds, cilantro, and parsley. A nutrient-rich make-ahead side dish.

Pasta and lentil soup (pasta e lenticchie)

Boil soaked lentils with potato, carrot, tomato, garlic, rosemary. Add pasta. Cook and add olive oil.

Pasta e vaianeia (Molochio recipe)

Traditional Molochio recipe. Boil beans, then add vegetables in stages. Add pasta last, finish with oil.

Pasta with broccoli and black beans

Boil beans, broccoli, and pasta together. Drain and toss with olive oil, garlic, hot pepper, and Parmesan.

Pasta with tuna, olives, capers, and tomato

Cook pasta. Separately cook tuna with olives, tomatoes, garlic. Combine and add oil.

Pickled Red Onions

Quick pickled red onions that add a bright, acidic note to eggs, fish, chicken, or salad.

Pink Juice (Whole-Cranberry Cocktail)

A whole-food cranberry beverage with 25 times fewer calories and 8 times more phytonutrients than store-bought cranberry juice. Blend fresh or frozen cranberries with water and erythritol. Optionally add fresh mint leaves for extra nutrition. Only 12 calories.

Pinto Bean Spread

Versatile spread for burritos, wraps, or dip. Makes 6 servings.

Pinto Bean and Sweet Potato Enchiladas

Baked enchiladas. Makes 4 servings.

Pistachio Mint Pesto

A flavorful pesto with toasted pistachios, mint, and basil. Pistachios are rich in vitamin B6, potassium, and lutein for eye health. Great alongside grilled meat or lamb.

Pizza with vegetables, anchovies, and sardines (no cheese)

Top pizza crust with fish, vegetables, olives. Bake according to crust instructions. Rich in omega-3.

Protein Powerhouse Smoothie

A creamy protein-packed smoothie with wild blueberries, chia seeds, and almond butter. Blueberries are superfoods supporting cognitive and mental health. Chia seeds contain all nine essential amino acids.

Provençal-Style Vegetable Bake

Provençal-inspired vegetable bake. Makes 4-6 servings.

Pu'er Tea

Pumpkin Custard (Crustless Pie)

A baked custard made entirely from vegetables, tofu, spices, and fruit. Baked at 350F until cracks appear on the surface.

Pumpkin Pie Smoothie

A raw smoothie combining pumpkin puree with soy milk, turmeric, and cranberries for a warming treat with anti-inflammatory benefits.

Pumpkin Seed Cardamom Butter

A pumpkin seed butter spiced with cardamom, cinnamon, and ginger. Pumpkin seeds are rich in antioxidants, iron, and magnesium for heart health and blood sugar regulation.

Pumpkin soup with croutons

Boil pumpkin, puree with hand blender. Add oil and seasonings. Serve with croutons and pumpkin seeds.

Purple Cabbage Slaw with Thai-Style Lime Dressing

Thai-inspired cabbage slaw. Makes 4-6 servings.

Purple Cabbage Urine pH Test

Boil purple cabbage until the water turns deep purple (or blend raw cabbage with water and strain), then pour the purple liquid into the toilet after urinating. If the liquid stays purple or turns pink, urine is too acidic; blue means alkaline/neutral — an indicator of a healthy plant-based diet.

Purple Sweet Potato Bites

Tasty bite-sized snack. Makes 6 servings.

Quick Kimchi

A quick 20-minute kimchi with napa cabbage, gochujang, fish sauce, and ginger. Provides spicy, umami, crunchy fermented flavors.

Quick Pickled Cucumbers

A ready-to-eat quick pickle for cucumber slices with rice wine vinegar.

Quick Spicy Tomato Soup

Classic tomato soup with cannellini beans and a hint of spice. Cooked tomatoes contain lycopene, a carotenoid antioxidant that controls cholesterol and protects against free radicals.

Quinoa Pudding with Mango

Creamy quinoa pudding cooked in soy milk, stirred with cinnamon, vanilla, almonds, and mango.

Quinoa, Cashew, and Dark Chocolate Squares

Cashew butter bites with puffed quinoa, dates, and dark chocolate glaze. Cashews are rich in fiber, protein, and heart-healthy monounsaturated fats like oleic acid. Dates and cashew butter together taste like caramel.

Quinoa, Strawberry, and Sunchoke Salad

A wholesome salad with roasted sunchoke chips, quinoa, strawberries, peas, and kale. Sunchokes contain inulin, a prebiotic for digestive health.

Rainbow Broccoli Slaw

Colorful slaw with variety of textures. Makes 6 servings.

Ranch Dressing

Tangy creamy dressing. Makes about 1 cup.

Raspberry-Vanilla Chia Jam

A low-sugar raspberry chia jam. Raspberries are low-calorie, nutrient-dense, low-glycemic, with significant fiber, vitamin C for iron absorption, and antioxidant compounds that help prevent disease.

Raw Chocolate Tart

A no-bake chocolate tart with a Brazil nut and walnut base, and an avocado chocolate filling. Brazil nuts are loaded with polyphenols and selenium for thyroid function and brain health. Avocados contain heart-healthy omega-3 fats.

Red Bean and Tempeh Jambalaya

Plant-based jambalaya. Makes 6 servings.

Red Lentil Patties with Mushroom Gravy

Tasty lentil patties. Makes 4-6 servings.

Red Lentil Tarka Dahl

A comforting red lentil dahl with immune-boosting turmeric and a tarka of fried spices. Anti-inflammatory antioxidants from turmeric and fennel seed.

Reishi Cacao Latte

A healthy hot chocolate with reishi mushroom powder and cacao. Reishi supports adrenal glands and cortisol response, and contains polysaccharides that reduce inflammation.

Rice with zucchini and peas

Boil rice. Separately cook zucchini, peas, onion. Combine with oil, Parmesan or pesto.

Roasted Asparagus with Tahini Lemon Sauce

Oven-roasted asparagus with a creamy garlic-tahini-miso-lemon sauce.

Roasted Beets with Lentils and Hazelnuts

Roasted beets with French green lentils, hazelnuts, and a hazelnut vinaigrette. Beets are rich in folate and antioxidants. Lentils provide protein and fiber.

Roasted Brussels Sprouts with Pecans and Shallots

Oven-roasted Brussels sprouts and shallots finished with date-glazed pecans and lemon juice.

Roasted Butternut Squash with Pinto Beans and Corn

Roasted squash with beans and corn. Makes 4 servings.

Roasted Cabbage Wedges with Tempeh Bacon

Roasted cabbage wedges with tempeh bacon. Cabbage is loaded with fiber for digestion and a healthy gut microbiome. Tempeh provides plant-based protein.

Roasted Cauliflower Soup

A creamy dairy-free roasted cauliflower soup with cannellini beans, cumin, and coriander. Roasting cauliflower transforms it into a flavor powerhouse.

Roasted Chickpea and Kale Salad with Sweet Potatoes and Apples

Hearty salad for main dish. Makes 4 servings.

Roasted Garlic

Simple roasted garlic preparation for adding flavor. Makes about 0.25 cup.

Roasted Pepper Medley with Pine Nut Salsa

Roasted bell peppers with an Italian-inspired anchovy vinaigrette, pine nuts, and raisins. Bell peppers are rich in vitamin C and carotenoids for cardiovascular health.

Roasted Purple Sweet Potatoes with Dukkah and Tahini

Roasted purple sweet potatoes with dukkah and tahini. Purple sweet potatoes are rich in antioxidants, beta-carotene, and anthocyanins that delay aging.

Roasted Red Pepper Hummus

Hummus with roasted red pepper. Makes 6-8 servings.

Roasted Red Pepper and Zucchini Frittata

A simple frittata with sauteed zucchini, red peppers, and baby spinach. Easily adaptable for seasonal vegetables. Rich in protein from eggs and vitamins from the vegetables.

Roasted Rhubarb-Strawberry Coconut Crumble

Roasted rhubarb and strawberries with a coconut crumble topping and whipped coconut cream. A naturally sweetened spring dessert for entertaining.

Roasted Root Vegetables with Balsamic Syrup

Caramelized roasted root vegetables. Makes 4 servings.

Roasted Tomato-Basil Soup

Roasted tomato soup served hot or cold. Makes 4 servings. Variation: Cream of Roasted Tomato Soup with cashew cream.

Rotini with Broccoli and Creamy Cauliflower Sauce

Cruciferous pasta dish with creamy sauce. Makes 4 servings.

Salmon fillet with asparagus

Steam or bake salmon and asparagus. Drizzle with olive oil, lemon, salt and pepper.

Salmon with Fennel and Citrus Salad

Baked salmon with a fennel and citrus salad featuring grapefruit, orange, arugula, and avocado. Salmon provides heart-healthy omega-3 fats. Fennel seeds are loaded with vitamin C and manganese for immune and bone health.

Salsa Verde

A chimichurri-style salsa verde with fresh herbs, capers, anchovy, and lemon. A bright condiment for grilled fish, meat, or vegetables.

Sambal-Topped Soy Curls and Vegetable Stir-Fry

Spicy sambal stir-fry. Makes 4 servings.

Savory Breakfast Salad

A breakfast salad with turkey bacon, soft-boiled eggs, goat cheese, and a walnut dressing. Protein-packed for healthy aging.

Savory Polenta Bake

Baked polenta with vegetables. Makes 4 servings.

Savory Spice Blend 2.0

Seasoning to boost flavors or use in place of salt. Makes about 0.5 cup.

Seared Scallops with Bursting Tomatoes

Seared scallops nestled in bursting cherry tomatoes with olives and capers. Scallops are a great source of lean protein, B12, zinc, selenium, and anti-inflammatory omega-3 fatty acids for immune and cognitive health.

Seaweed Salad with Cucumber

Japanese-style seaweed salad. Makes 4 servings.

Singapore-Style Noodles with Tempeh

Flavorful noodles with peanut sauce. Makes 4 servings. Variation: use soy curls.

Smoky Roasted Pepper and Walnut Dip

A vibrant red pepper dip with walnuts rich in omega-3 fatty acids for heart health and energy. Seasoned with cumin, paprika, and pomegranate molasses.

Smoky Scrambled Tofu with Chopped Salad

A tofu scramble with smoky spices and a bright chopped salad. Tofu is packed with plant-based protein, amino acids, calcium, and vitamin A for bone strength.

Smoky Turkish Beef Kebabs

Grilled sirloin kebabs with smoky spices and a sumac onion salad. Sirloin is a lean cut that cooks quickly while remaining tender.

Soft Herb and Mushroom Omelet

A quick omelet with hearty cremini mushrooms and fresh tarragon. Eggs are loaded with protein, vitamins, and minerals like biotin for anti-aging benefits. Mushrooms are low in calories and high in B vitamins.

Sorghum with Corn and Arugula

Hearty sorghum dish. Makes 4 servings.

Spaghetti Squash with Edamame and Basil Pistou

Whole roasted spaghetti squash strands tossed with edamame and a garlic-basil pistou.

Spaghetti with Mushroom Bolognese

Mushroom-based Bolognese sauce. Makes 4 servings.

Spaghetti with clams and mussels

Cook seafood with garlic, tomato, parsley, wine. Combine with boiled spaghetti and oil.

Spelt and zucchini with garlic, olives, and parsley

Boil spelt. Separately cook zucchini with garlic, tomatoes, olives. Combine with parsley and oil.

Spice-Roasted Leg of Lamb

A whole roasted leg of lamb with an aromatic spice rub of coriander, cumin, and rosemary. Lamb is one of the best meat sources of iron, B12, and B6 for nervous system and metabolism.

Spiced Kohlrabi with Pomegranate and Feta

Roasted kohlrabi with Middle Eastern spices, pomegranate seeds, and feta. Kohlrabi is a cabbage family member rich in fiber, vitamins C and B6 for immune health, and potassium for heart health.

Spicy Black Bean and Tomato Soup

Smoky black bean soup. Makes 6 servings.

Spicy Edamame Hummus

A twist on hummus using edamame alongside chickpeas. Edamame are an excellent source of phytoestrogens linked to reduced risk of heart disease and poor bone health.

Spicy Potato and Spinach Quesadillas

Quesadillas with potatoes and spinach. Makes 4 servings.

Spicy Tempeh Fajitas with Ranch Dressing

Spicy tempeh fajitas. Makes 4 servings.

Spinach with pine nuts and raisins

Boil spinach, mix with pine nuts and raisins, cook briefly in pan. Add oil and rest covered.

Spinach-Mango Salad with Walnuts and Blueberry Vinaigrette

Salad with blueberry vinaigrette. Makes 4 servings.

Spiralized Zucchini Noodles with Spinach-Walnut Pesto

Zucchini noodles with walnut pesto. Makes 4-6 servings.

Steamed Fish with Ginger and Bok Choy

Steamed sea bass (branzino) with bok choy and a ginger-scallion sauce. Sesame seeds are high in calcium and magnesium for healthy bones.

Stewed Black-Eyed Peas with Swiss Chard

Stewed black-eyed peas with Swiss chard, leeks, and a fresh parsley-lemon gremolata. Black-eyed peas are legumes with high fiber that reduces inflammation and supports gut microbiome.

Strawberry and Basil Refresher

A strawberry and basil mocktail spritz. Strawberries are high in vitamin C and contain heart-healthy, cancer-fighting polyphenols and potassium for blood pressure.

Summer Tomato Salad with Smoked Mackerel

Heirloom tomato salad with smoked mackerel, artichoke hearts, capers, and pine nuts. Mackerel provides vitamins B12, D, and iodine for thyroid health.

Super-Matcha Smoothie

A matcha green tea smoothie with spinach, mango, and cashew butter. Matcha contains cancer-fighting antioxidants and L-theanine to reduce stress and boost defense enzymes.

Super-Seed Quinoa Crackers

Homemade gluten-free crackers with quinoa, flaxseed, chia, sesame, and pumpkin seeds. Quinoa is a complete plant protein with all nine amino acids and is filled with fiber.

Sweet Potato Rounds with Mango-Avocado Relish

Roasted sweet potato rounds with fresh relish. Makes 4 servings.

Sweet Potato and Egg Stacks

A twist on eggs Benedict with roasted sweet potatoes replacing English muffins. Topped with avocado mash, poached eggs, and cashew hollandaise. Avocado provides anti-aging inflammation-fighting fatty acids.

Tahini Soba Noodles with Bok Choy

Noodle stir-fry with tahini sauce. Makes 4 servings.

Tart Cherry Chocolate Oatmeal

Oatmeal with canned tart cherries, cocoa powder, and pumpkin seeds, like eating chocolate-covered cherries for breakfast.

Tempeh Satay with Spicy Peanut Sauce

Indonesian-inspired tempeh satay. Makes 4 servings.

Tempeh Sausage with Eggs and Roasted Tomatoes

Tempeh patties with mushrooms as a plant-based breakfast sausage alternative, served with poached eggs and roasted tomatoes. Tempeh is packed with protein and easy to digest.

Tempeh and Mushroom Chili with Corn and Cilantro

Hearty tempeh chili. Makes 6 servings.

Tex-Mex Breakfast Bake

A large-scale frittata with turkey sausage, kale, sweet potatoes, and warm Tex-Mex spices. A protein-rich brunch dish that can easily feed a crowd.

Thai Turkey Larb Lettuce Wraps

Thai larb-style ground turkey in lettuce cups with fresh herbs and lime. A high-protein, low-carb meal.

Thai-Style Shrimp with Mango Salad

Green curry-style shrimp with a sweet mango salad. Shrimp are a lean protein source with selenium and zinc for thyroid and immune health.

Three-Bean Salad with Spicy Tomato Dressing

Three-bean salad with zesty tomato dressing. Makes 6-8 servings.

Three-Berry Groatnola with Date Syrup Drizzle

Groatnola enhanced with antioxidant-rich berries. Makes 4 servings.

Three-Grain Loaf

Nutritious three-grain loaf. Makes 6 servings.

Tomato Fish Curry with Coconut Rice

A comforting South Indian tomato fish curry with coconut rice. Curry spices turmeric and ginger are full of anti-aging and anti-inflammatory antioxidants.

Tomato Pesto Pasta with Green Beans, Chickpeas, and Bell Peppers

Colorful vegetable pasta. Makes 4 servings.

Tomato Salsa

Quick fresh salsa. Makes 4 servings.

Tomato and Sardine Crisps

A quick snack of sardines with tomato and avocado on crackers. Sardines are an excellent source of omega-3 fatty acids, vitamin D, and calcium, and are low in mercury.

Tomato soup with basil, pesto, and croutons

Boil tomatoes and vegetables. Puree with hand blender. Add oil and basil. Serve with pesto and croutons.

Trail-Mix Energy Cookies

Energizing cookies with walnuts, pumpkin seeds, almonds, and dried fruit. Made with almond flour for a gluten-free, protein-rich, fiber-rich treat.

Tulsi Tea Lemonade

A refreshing tulsi (holy basil) tea lemonade. Tulsi is an ayurvedic adaptogen rich in ursolic acid, which promotes calm and reduces stress and anxiety.

Turmeric Quinoa with Broccoli, Chickpeas, and Tomatoes

Yellow quinoa with colorful vegetables. Makes 4-6 servings.

Tuscan-Inspired Farro Soup with Escarole

Hearty Tuscan-style soup. Makes 6 servings.

Two-Lentil Dal

Flavorful dal with two kinds of lentils. Makes 4 servings.

Ultimate Recovery Smoothie

A coffee-based smoothie with cashew butter, MCT oil, cinnamon, and chia seeds. MCT oil contains anti-inflammatory lauric acid for healthy skin.

Umami Sauce 2.0

Flavor booster for sautés and stir-fries without sodium of salt or soy sauce. Makes about 1.25 cups.

Vegan Broccoli and Cheese Soup

A vegan broccoli soup with cashew cream and nutritional yeast for cheesy flavor. Broccoli contains sulforaphane with cancer-fighting properties.

Vegetable Broth 2.0

All-purpose salt-free broth. Makes 6-8 cups.

Vegetable Sheet Pan Supper

Colorful roasted vegetable medley. Makes 4 servings.

Vietnamese Turkey Bun Cha

Vietnamese-style turkey patties with lemongrass, zucchini, and a crunchy salad. Ground turkey is an excellent source of B12 and niacin for digestive and nervous system health.

Watercress and Fennel Salad with Ginger-Pear Dressing

Peppery salad with sweet ginger-pear dressing. Makes 4-6 servings.

White Bean Cassoulet

Hearty French-inspired white bean stew. Makes 4 servings.

White Bean Mac & Cheese with Grape Tomatoes and Peas

Creamy plant-based mac and cheese. Makes 4 servings.

White bean salad with onion, rosemary, and chicory

Boil chicory with garlic and tomatoes. Season cooked beans with oil and rosemary. Combine and serve.

Wild Rice Bowl with Smoked Trout and Coconut Cucumber Salad

Wild rice bowl with smoked trout, coconut cucumber salad, and avocado. Wild rice is high in protein and antioxidants. Avocado contains heart-healthy monounsaturated fats.

Wild rice and green beans with garlic and fresh tomato

Cook rice. Separately boil green beans with tomato and garlic. Combine with oil and basil.

Winter Vegetable Stew

Satisfying hearty stew. Makes 4-6 servings.

Zucchini Ribbons with Grilled Chicken and Preserved Lemon

Raw zucchini and asparagus ribbons with grilled lemony chicken. Zucchini contains vitamin C, magnesium, and carotenoids for cardiovascular health.