Longevity Recipes Database
We read 7 longevity and nutrition books, extracted every recipe, and mapped each ingredient to its active compounds and the health conditions they influence. Search by what matters to you.
Source Books
Highest Impact Recipes
Dr. Fuhrman's Anti-Inflammatory Green Smoothie
From How Not to Age
Paleo Trail-Mix Muffins
From The Young Forever Cookbook
Winter Vegetable Stew
From The How Not to Age Cookbook
Chickpea Curry with Beet Raita
From The Young Forever Cookbook
Roasted Red Pepper and Zucchini Frittata
From The Young Forever Cookbook
Quinoa, Strawberry, and Sunchoke Salad
From The Young Forever Cookbook
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.
From The Young Forever Cookbook
OsteoporosisWrinkles+196 compounds
Ambali (Fermented Finger Millet Drink)
From Nutrition, Food and Diet in Ageing and Longevity
OsteoporosisHigh blood pressure+32 compounds
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.
From The Young Forever Cookbook
Rheumatoid arthritisOsteoarthritis+4514 compounds
Artichoke-Stuffed Mushrooms
Delightful bites as snack or prelude to meal. Makes 4-6 servings.
From The How Not to Age Cookbook
Arugula and Pumpkin Seed Pesto
A peppery arugula pesto with toasted pumpkin seeds. An antioxidant-rich spread or marinade addition.
From The Young Forever Cookbook
Benign Prostatic HyperplasiaAnxiety+185 compounds
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.
From The Young Forever Cookbook
AgingCognitive decline+3920 compounds
Baked Carrot Cake Oatmeal
Savory baked breakfast. Makes 4-6 servings.
From The How Not to Age Cookbook
Gut DysbiosisSarcopenia+437 compounds
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.
From The Young Forever Cookbook
Prostate cancerDepression+386 compounds
Balsamic Marinated Steak with Broccolini
Balsamic-marinated skirt steak with roasted broccolini and salsa verde. Grass-fed beef paired with nutrient-rich cruciferous vegetables.
From The Young Forever Cookbook
Varicose Veins
Balsamic Syrup
Reduced balsamic vinegar for elegant flavor dimension. Makes 0.5 cup.
From The How Not to Age Cookbook
Banana-Almond French Toast with Blueberries
French toast made with banana-almond batter. Makes 4 servings.
From The How Not to Age Cookbook
High blood sugarDNA Damage+292 compounds
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.
From The How Not to Age Cookbook
Age-Related Artery StiffnessCancer+488 compounds
Barley Risotto with Artichokes and Mushrooms
Creamy barley risotto. Makes 4 servings.
From The How Not to Age Cookbook
Cognitive declineAging+416 compounds
Barley Salad with Creamy Tahini Dressing
Hearty grain salad with creamy dressing. Makes 4-6 servings.
From The How Not to Age Cookbook
Barley salad with broccoli, feta, and tomatoes
Boil barley. Steam broccoli. Combine with raw vegetables, feta, oil, and parsley.
From The Longevity Diet
Barley salad with olives and nuts
Boil barley, combine with raw vegetables, pickled vegetables, pecans, olives, and oil.
From The Longevity Diet
Basil Pesto
Versatile plant-based basil pesto. Makes about 1.5 cups.
From The How Not to Age Cookbook
Age-Related Artery StiffnessCancer+154 compounds
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.
From The Young Forever Cookbook
Age-Related Artery StiffnessCancer+143 compounds
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.
From The Young Forever Cookbook
Heart diseaseCancer+4513 compounds
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.
From The Young Forever Cookbook
AgingTelomere Shortening+417 compounds
Berbere Chicken with Tahini
Whole roasted spatchcocked chicken with Ethiopian berbere spice and tahini sauce. Berbere blend includes cumin, cinnamon, and fenugreek.
From The Young Forever Cookbook
DNA DamageColorectal cancer+125 compounds
Better Pecan Squares
Whole-food squares made with mashed banana, oats, pecans, and goji berries; suitable for dessert, snack, or breakfast.
From The How Not to Age Cookbook
Age-Related Macular DegenerationAging+11 compound
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.
From The Young Forever Cookbook
Oxidative StressPremature Hair Graying+214 compounds
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.
From The Young Forever Cookbook
Age-Related Artery StiffnessCancer+296 compounds
Black Bean Burritos with Tomato Salsa
Filling black bean burritos. Makes 4 servings.
From The How Not to Age Cookbook
Colon CancerAging+403 compounds
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.
From The Young Forever Cookbook
Colon CancerAging+205 compounds
Black Bean Stew with Purple Sweet Potatoes
Black bean stew with mango. Makes 4-6 servings.
From The How Not to Age Cookbook
Colon CancerAging+223 compounds
Black Rice Pilaf with Edamame and Barberries
Colorful rice pilaf. Makes 4 servings.
From The How Not to Age Cookbook
AgingBreast cancer+266 compounds
Black/venus rice with zucchini and shrimp
Cook rice. Separately cook zucchini, tomatoes, shrimp. Combine with Parmesan, saffron, and oil.
From The Longevity Diet
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.
From The Young Forever Cookbook
Hip FractureUpper Respiratory Tract Infection+243 compounds
Blackberry-Almond Butter Sauce
A blended sauce of blackberries, almond butter, and date syrup; pairs with the banana-walnut cake or oatmeal.
From The How Not to Age Cookbook
Hip FractureUpper Respiratory Tract Infection+334 compounds
Blackberry-Mango Smoothie Bowls with Barberries
Smoothie bowls with various optional toppings. Makes 2 servings.
From The How Not to Age Cookbook
High cholesterolAcne+618 compounds
Blueberry Chia Pie
A no-bake pie with a date-walnut crust and a blueberry-chia filling that sets in the refrigerator.
From The How Not to Age Cookbook
High blood sugarDNA Damage+517 compounds
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.
From The Young Forever Cookbook
High blood sugarDNA Damage+514 compounds
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.
From The Young Forever Cookbook
Rheumatoid arthritisOsteoarthritis+238 compounds
Braised Red Cabbage with Apples and Walnuts
Sweet-and-sour braised cabbage. Makes 4-6 servings.
From The How Not to Age Cookbook
Heart diseaseFemale Sexual Dysfunction+227 compounds
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.
From The Young Forever Cookbook
DNA DamageInfluenza+4110 compounds
Broccoli with Sesame-Miso Sauce
Steamed broccoli with a blended garlic-tahini-miso sauce, garnished with sesame seeds.
From The How Not to Age Cookbook
DNA DamageInfluenza+2710 compounds
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.
From The Young Forever Cookbook
DNA DamageAging+425 compounds
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.
From The Longevity Diet
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.
From The Young Forever Cookbook
InflammagingType 2 diabetes+4110 compounds
Buckwheat Noodles with Cabbage and Creamy Cashew Sauce
Spin on Lombardy pizzoccheri. Makes 4 servings.
From The How Not to Age Cookbook
Bulgur with Peaches and Goji Berries
Hot and hearty breakfast cereal. Makes 4 servings.
From The How Not to Age Cookbook
Age-Related Macular DegenerationAging+11 compound
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.
From The Young Forever Cookbook
DNA DamageKnee Osteoarthritis+152 compounds
Cabbage Rolls Stuffed with Bulgur and White Beans
Classic stuffed cabbage rolls. Makes 4-6 servings.
From The How Not to Age Cookbook
High cholesterolAcne+91 compound
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.
From The Young Forever Cookbook
AgingTelomere Shortening+419 compounds
Caesar Salad Dressing (Dr. Klaper)
A plant-based Caesar-style dressing recipe from Dr. Michael Klaper for daily salads.
From How Not to Die
Upper Respiratory Tract InfectionOxidative Stress+72 compounds
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.
From The Young Forever Cookbook
Premature DeathSkin Aging+235 compounds
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.
From The Young Forever Cookbook
AgingObesity+244 compounds
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.
From The Young Forever Cookbook
Breast cancerCancer+216 compounds
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.
From The Young Forever Cookbook
Breast cancerCancer+4213 compounds
Cheesy Sauce
Versatile cheesy sauce for burgers, burritos, baked potatoes. Makes about 1 cup.
From The How Not to Age Cookbook
AgingObesity+244 compounds
Chermoula
A North African condiment with sheep's milk yogurt, cilantro, parsley, cumin, and lemon. Traditionally paired with seafood and meat.
From The Young Forever Cookbook
All-Cause MortalitySarcopenia+173 compounds
Chewy Chocolate Coconut Cookies
Gluten-free chewy chocolate coconut cookies with cacao powder and dark chocolate chips. Crispy outside, chewy center.
From The Young Forever Cookbook
High blood pressureAge-Related Macular Degeneration+237 compounds
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.
From The Young Forever Cookbook
Heart diseaseChronic inflammation (inflammaging)+186 compounds
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.
From The Young Forever Cookbook
High cholesterolKidney Cancer+2614 compounds
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.
From The Young Forever Cookbook
Heart diseaseCancer+4715 compoundsChickpea 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.
From The Young Forever Cookbook
Heart diseaseCancer+6216 compounds
Chickpea Flour Vegetable Frittata
Vegetable-packed frittata made with chickpea flour. Makes 4 servings.
From The How Not to Age Cookbook
DNA DamageKnee Osteoarthritis+141 compound
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.
From The Young Forever Cookbook
Chickpea and Bulgur Loaf
Savory bean and grain loaf. Makes 4-6 servings.
From The How Not to Age Cookbook
Chickpea and Kale Soup
Versatile soup with dark leafy greens. Makes 4-6 servings.
From The How Not to Age Cookbook
Chickpea and Tempeh Breakfast Burritos
Hearty breakfast burritos. Makes 4 servings.
From The How Not to Age Cookbook
DNA DamageCardiovascular Disease+5012 compounds
Chilled Zucchini Soup
Can be served chilled or hot. Makes 4-6 servings.
From The How Not to Age Cookbook
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.
From The Young Forever Cookbook
Oxidative StressPremature Hair Graying+214 compounds
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.
From How Not to Die
High blood pressureGout+253 compounds
Chocolate Dipping Sauce for Strawberries
A decadent chocolate sauce for dipping fresh strawberries, thickened with chia seeds and cocoa fiber.
From How Not to Die
SarcopeniaSkin Aging+41 compound
Cocoa-Almond Butter Cookies
Banana-sweetened cocoa cookies made with oat and almond flour, topped with optional walnut halves.
From The How Not to Age Cookbook
SarcopeniaSkin Aging+174 compounds
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.
From The Young Forever Cookbook
Premature DeathSkin Aging+5512 compounds
Coconut Cobb Salad
A healthful Cobb salad with coconut bacon bits, roasted sweet potato, edamame, and goat cheese. Coconut contains fiber and healthy fats.
From The Young Forever Cookbook
Cardiovascular DiseaseAlzheimer's disease+3716 compounds
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.
From The Young Forever Cookbook
Gut DysbiosisAge-Related Hearing Loss+52 compounds
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.
From The Young Forever Cookbook
High blood sugarDNA Damage+375 compounds
Coffee Granita
A frozen, granular coffee dessert sweetened with date syrup.
From The How Not to Age Cookbook
Nonalcoholic fatty liver diseaseAging+216 compounds
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.
From The Young Forever Cookbook
Chronic kidney diseaseSarcopenia+84 compounds
Constipation-Banishing Recipe
Traditional nursing home recipe for constipation relief, dosed at 1 ounce per day
From How Not to Age
Cream of garbanzo beans (vellutata di ceci)
Boil soaked garbanzo beans with garlic and rosemary. Puree. Serve with steamed broccoli and bread.
From The Longevity Diet
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.
From The Young Forever Cookbook
High blood sugarType 2 diabetes+234 compounds
Creamy Cashew Sauce
Versatile creamy sauce. Makes about 2 cups.
From The How Not to Age Cookbook
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.
From The Young Forever Cookbook
Hip FractureUpper Respiratory Tract Infection+183 compounds
Cucumber Salad with Grape Tomatoes
Simple cucumber salad. Makes 4 servings.
From The How Not to Age Cookbook
Curried Butternut Soup with Rainbow Chard
Rich and complex flavored soup. Makes 4-6 servings.
From The How Not to Age Cookbook
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.
From The Young Forever Cookbook
AgingHigh blood sugar+173 compounds
Curried Tempeh Wraps
Tempeh wraps with curry dressing. Makes 4 servings.
From The How Not to Age Cookbook
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.
From The Young Forever Cookbook
High blood pressureAge-Related Macular Degeneration+258 compounds
Date Syrup 2.0
Whole foods sweetener. Makes about 1.5 cups.
From The How Not to Age Cookbook
AgingDementia1 compound
Deviled Potatoes
Resembles deviled eggs, made from potatoes. Makes 6 servings.
From The How Not to Age Cookbook
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.
From How Not to Age
High cholesterolKidney Cancer+6818 compounds
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
From Young Forever
AgingSarcopenia+328 compounds
Edamame Bisque
Elegant creamy soup. Makes 4 servings.
From The How Not to Age Cookbook
AgingHeart disease+168 compounds
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.
From The Young Forever Cookbook
Chronic kidney diseaseSarcopenia+319 compounds
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.
From The Young Forever Cookbook
Oxidative StressPremature Hair Graying+5316 compounds
Eight Check-Mark Pesto
A plant-based pesto that ticks off 8 Daily Dozen boxes in one dish, served on whole-grain pasta.
From How Not to Die
Age-Related Artery StiffnessCancer+254 compounds
Escarole, olives, tomatoes, and basil
Boil escarole. Drain and add oil, sun-dried tomatoes, olives, basil.
From The Longevity Diet
Farro and White Beans with Radicchio and Basil Pesto
Farro dish with pesto and radicchio. Makes 4 servings.
From The How Not to Age Cookbook
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.
From The Young Forever Cookbook
Menopause symptomsVaginal Atrophy+397 compounds
Fennel salad with tomatoes, carrots, onions, and olives
Simple salad with fennel and Mediterranean vegetables.
From The Longevity Diet
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.
From How Not to Die
ConstipationType 2 diabetes+162 compounds
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.
From The Young Forever Cookbook
AgingBreast cancer+345 compounds
French-Style Potato Salad
French-style potato salad with fresh herbs. Makes 6 servings.
From The How Not to Age Cookbook
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.
From How Not to Die
Colon CancerAging+151 compound
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.
From The Longevity Diet
Garbanzo bean minestrone with pasta
Boil vegetables and soaked garbanzo beans. Add pasta when tender. Drain, add oil and Parmesan.
From The Longevity Diet
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.
From The Longevity Diet
Garlicky Mashed Potatoes with Chard
Mashed potatoes with chard and roasted garlic. Makes 4 servings.
From The How Not to Age Cookbook
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.
From The Young Forever Cookbook
AgingObesity+174 compounds
Ginger and Date Tea
From Nutrition, Food and Diet in Ageing and Longevity
High blood sugarRheumatoid arthritis+162 compounds
Ginger with Brown Sugar Tea
From Nutrition, Food and Diet in Ageing and Longevity
High blood sugarRheumatoid arthritis+162 compounds
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.
From The Young Forever Cookbook
Age-Related Macular DegenerationAging+83 compounds
Greek salad with feta, olives, onion, and peppers
Simple Mediterranean salad with feta, olives, peppers, tomatoes.
From The Longevity Diet
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.
From The How Not to Age Cookbook
1 compound
Green Pea Broc-Amole
Lighter guacamole alternative with broccoli and peas. Makes 6 servings.
From The How Not to Age Cookbook
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.
From How Not to Die
DNA DamageSarcopenia+94 compounds
Grilled Portobello Burgers with the Works
Charred portobello mushroom burgers. Makes 4 servings.
From The How Not to Age Cookbook
Grilled Vegetable Skewers with Umami Sauce
Grilled vegetable skewers. Makes 4 servings.
From The How Not to Age Cookbook
Grilled eggplant with feta cheese and tomatoes
Grill eggplant, cook in pan with oil, tomatoes, and feta. Serve with rye crackers.
From The Longevity Diet
Groatnola Plus
Supercharged granola. Makes 24 servings.
From The How Not to Age Cookbook
InflammagingType 2 diabetes+508 compounds
Haldi Milk (Turmeric Latte)
From Nutrition, Food and Diet in Ageing and Longevity
DNA DamageKnee Osteoarthritis+166 compounds
Harissa
Homemade harissa paste with roasted red pepper, toasted spices including caraway and cumin which promote good digestion.
From The Young Forever Cookbook
Parkinson's diseaseHip Fracture+163 compounds
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.
From The Young Forever Cookbook
Heart diseaseCancer+5612 compounds
Hazelnut Almond Butter
Homemade hazelnut and almond butter with cinnamon and vanilla. Both hazelnuts and almonds are packed with protein and fiber.
From The Young Forever Cookbook
Heart diseaseOsteoporosis+41 compound
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.
From How Not to Die
High blood pressureHigh cholesterol+162 compounds
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.
From The Young Forever Cookbook
High blood pressureHigh cholesterol+152 compounds
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.
From The Young Forever Cookbook
Biological agingInflammaging+378 compounds
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.
From The Young Forever Cookbook
OsteoporosisWrinkles+52 compounds
Iced Matcha Lemonade
A refreshing iced matcha lemonade. Antioxidant-rich green tea pairs with tangy, slightly sweetened lemonade for a caffeinated summer alternative.
From The Young Forever Cookbook
Gut DysbiosisAge-Related Hearing Loss+63 compounds
Idli (Fermented Rice and Black Gram)
From Nutrition, Food and Diet in Ageing and Longevity
Indian-Inspired Spiced Cauliflower
Steamed cauliflower cooked in an aromatic spice blend with tomato, miso, topped with cashews and cilantro.
From The How Not to Age Cookbook
Breast cancerCancer+183 compounds
Kabocha Squash with Black Rice and Beans
Stuffed kabocha squash. Makes 4 servings.
From The How Not to Age Cookbook
AgingBreast cancer+161 compound
Kale and Millet-Stuffed Bell Peppers
Stuffed bell peppers. Makes 4 servings.
From The How Not to Age Cookbook
High blood sugarUpper Respiratory Tract Infection+3013 compounds
Kasha with Purple Sweet Potatoes and Kale
Hearty kasha dish. Makes 4-6 servings.
From The How Not to Age Cookbook
Nonalcoholic fatty liver diseaseAging+3112 compounds
Khichdi (Rice and Dal One-Pot Meal)
From Nutrition, Food and Diet in Ageing and Longevity
High blood sugarAge-Related Hearing Loss+344 compounds
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.
From The Young Forever Cookbook
CancerAging+4620 compounds
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.
From The Young Forever Cookbook
AgingCardiovascular Disease+176 compounds
Lasagna with Kale and Red Lentil Tomato Sauce
Hearty veggie-packed lasagna. Makes 6 servings.
From The How Not to Age Cookbook
AgingHigh cholesterol+2310 compounds
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.
From How Not to Die
High blood sugarRheumatoid arthritis+296 compounds
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.
From The Young Forever Cookbook
SarcopeniaAlzheimer's disease+388 compounds
Lemony Spinach-Tahini Dip
Dip for pita chips, crackers, or crudités. Makes 4 servings.
From The How Not to Age Cookbook
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.
From The Young Forever Cookbook
High blood sugarAge-Related Hearing Loss+4111 compounds
Lentil-Walnut Burgers with Cheesy Sauce
Hearty lentil-walnut burgers. Makes 6 servings. Variation: Southwest Black Bean Burgers.
From The How Not to Age Cookbook
High blood sugarAge-Related Hearing Loss+4910 compounds
Lettuce Wraps with Mango Sauce
Colorful lettuce wraps with mango sauce. Makes about 8 wraps.
From The How Not to Age Cookbook
DNA DamageCardiovascular Disease+92 compounds
Ligurian minestrone (minestrone alla Genovese)
Boil beans, add chopped vegetables. Cook 45 min, add pasta. Finish with olive oil and pesto.
From The Longevity Diet
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.
From The Young Forever Cookbook
Gut DysbiosisAge-Related Hearing Loss+62 compounds
Mediterranean spelt salad with artichokes and mushrooms
Boil spelt, combine with artichokes, vegetables, olives. Separately cook mushrooms with garlic and parsley.
From The Longevity Diet
Millet Brunch Cake with Strawberries
Pretty dessert or nutritious brunch cake. Makes 6 servings.
From The How Not to Age Cookbook
AgingObesity+227 compounds
Millet Porridge
From Nutrition, Food and Diet in Ageing and Longevity
High blood sugarUpper Respiratory Tract Infection2 compounds
Millet and Cauliflower-Topped Shepherd's Pie
Shepherd's pie with millet-cauliflower topping. Makes 6 servings.
From The How Not to Age Cookbook
High blood sugarUpper Respiratory Tract Infection+346 compounds
Mint Chocolate Oatmeal
A breakfast oatmeal combining greens with chocolate for a delicious way to eat greens in the morning.
From How Not to Die
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.
From How Not to Die
High blood pressureUpper Respiratory Tract Infection+91 compound
Miso Soup with Sea Vegetables
Traditional miso soup with kombu dashi. Makes 4 servings.
From The How Not to Age Cookbook
High blood pressureUpper Respiratory Tract Infection+92 compounds
Mixed Berry Crumble
Berry filling topped with an oat-almond crumble, baked until golden. Works with blackberries, blueberries, raspberries, or strawberries.
From The How Not to Age Cookbook
Gut DysbiosisSarcopenia+365 compounds
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.
From The Young Forever Cookbook
Menopause symptomsPremature Death+263 compounds
Mocha Chia Pudding
Coffee and cocoa chia pudding that sets in the refrigerator; topped with berries, nuts, or cacao nibs.
From The How Not to Age Cookbook
Gut DysbiosisSarcopenia+5610 compounds
Molasses Spice Cookies
Spiced cookies sweetened with blackstrap molasses and date syrup, made with almond and oat flour.
From The How Not to Age Cookbook
1 compound
Mushroom Gravy
Savory mushroom gravy. Makes about 3 cups.
From The How Not to Age Cookbook
Mushroom Pâté
Savory pâté. Makes 6-8 servings.
From The How Not to Age Cookbook
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.
From The Young Forever Cookbook
Breast cancerAging+3212 compounds
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.
From The Young Forever Cookbook
Skin AgingAge-Related Hearing Loss+62 compounds
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.
From The Young Forever Cookbook
High blood sugarAge-Related Hearing Loss+344 compounds
Mushroom-Hummus Wraps
Wraps with portobello mushrooms and garlicky hummus. Makes 4 servings.
From The How Not to Age Cookbook
Heart diseaseCancer+345 compounds
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.
From The Young Forever Cookbook
Oxidative StressPremature Hair Graying+163 compounds
Nut Butter Protein Balls
High-protein energy bites with peanut butter, hemp seeds, chia seeds, and protein powder. Supports muscle building and hormone production.
From The Young Forever Cookbook
Heart diseaseGut Dysbiosis+302 compounds
Nutty Parm 2.0
Cheesy-flavored plant-based sprinkle for pasta and salads. Makes about 1.5 cups.
From The How Not to Age Cookbook
Upper Respiratory Tract InfectionOxidative Stress+2810 compounds
Oats with almond milk, chocolate, nuts, and berries
Cook oats in water. Mix in dark chocolate, nuts, and berries.
From The Longevity Diet
Octopus with potato (polpo e patate schiacciate)
Boil octopus and potato separately. Mash potato, cut octopus. Combine with tomatoes, olives, oil, and lemon.
From The Longevity Diet
Okinawa-Inspired Smoothie
Bright-purple smoothie that tastes like pumpkin pie, from How Not to Age
From How Not to Age
DNA DamageKnee Osteoarthritis+5410 compounds
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.
From The Young Forever Cookbook
Breast cancerKnee Osteoarthritis+198 compounds
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.
From The Young Forever Cookbook
High cholesterolKidney Cancer+2911 compounds
Oyster Mushroom Chowder
Plant-based oyster chowder. Makes 4 servings.
From The How Not to Age Cookbook
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.
From The Young Forever Cookbook
High blood pressureMenopause symptoms+6318 compounds
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.
From The Young Forever Cookbook
Hip FractureUpper Respiratory Tract Infection+214 compounds
Pasta and lentil soup (pasta e lenticchie)
Boil soaked lentils with potato, carrot, tomato, garlic, rosemary. Add pasta. Cook and add olive oil.
From The Longevity Diet
Pasta e vaianeia (Molochio recipe)
Traditional Molochio recipe. Boil beans, then add vegetables in stages. Add pasta last, finish with oil.
From The Longevity Diet
Pasta with broccoli and black beans
Boil beans, broccoli, and pasta together. Drain and toss with olive oil, garlic, hot pepper, and Parmesan.
From The Longevity Diet
Pasta with tuna, olives, capers, and tomato
Cook pasta. Separately cook tuna with olives, tomatoes, garlic. Combine and add oil.
From The Longevity Diet
Pickled Red Onions
Quick pickled red onions that add a bright, acidic note to eggs, fish, chicken, or salad.
From The Young Forever Cookbook
High blood pressureHigh cholesterol+112 compounds
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.
From How Not to Die
Overactive BladderBenign Prostatic Hyperplasia+6
Pinto Bean Spread
Versatile spread for burritos, wraps, or dip. Makes 6 servings.
From The How Not to Age Cookbook
Pinto Bean and Sweet Potato Enchiladas
Baked enchiladas. Makes 4 servings.
From The How Not to Age Cookbook
AgingHeart disease+41 compound
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.
From The Young Forever Cookbook
Erectile dysfunctionType 2 diabetes+63 compounds
Pizza with vegetables, anchovies, and sardines (no cheese)
Top pizza crust with fish, vegetables, olives. Bake according to crust instructions. Rich in omega-3.
From The Longevity Diet
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.
From The Young Forever Cookbook
High blood sugarDNA Damage+588 compounds
Provençal-Style Vegetable Bake
Provençal-inspired vegetable bake. Makes 4-6 servings.
From The How Not to Age Cookbook
Hip FractureUpper Respiratory Tract Infection+264 compounds
Pu'er Tea
From Nutrition, Food and Diet in Ageing and Longevity
Pumpkin Custard (Crustless Pie)
A baked custard made entirely from vegetables, tofu, spices, and fruit. Baked at 350F until cracks appear on the surface.
From How Not to Die
Chronic kidney diseaseSarcopenia+83 compounds
Pumpkin Pie Smoothie
A raw smoothie combining pumpkin puree with soy milk, turmeric, and cranberries for a warming treat with anti-inflammatory benefits.
From How Not to Die
DNA DamageKnee Osteoarthritis+141 compound
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.
From The Young Forever Cookbook
Benign Prostatic HyperplasiaAnxiety+134 compounds
Pumpkin soup with croutons
Boil pumpkin, puree with hand blender. Add oil and seasonings. Serve with croutons and pumpkin seeds.
From The Longevity Diet
Purple Cabbage Slaw with Thai-Style Lime Dressing
Thai-inspired cabbage slaw. Makes 4-6 servings.
From The How Not to Age Cookbook
Purple Sweet Potato Bites
Tasty bite-sized snack. Makes 6 servings.
From The How Not to Age Cookbook
Quick Kimchi
A quick 20-minute kimchi with napa cabbage, gochujang, fish sauce, and ginger. Provides spicy, umami, crunchy fermented flavors.
From The Young Forever Cookbook
High blood sugarRheumatoid arthritis+307 compounds
Quick Pickled Cucumbers
A ready-to-eat quick pickle for cucumber slices with rice wine vinegar.
From The Young Forever Cookbook
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.
From The Young Forever Cookbook
Prostate cancerDepression+235 compounds
Quinoa Pudding with Mango
Creamy quinoa pudding cooked in soy milk, stirred with cinnamon, vanilla, almonds, and mango.
From The How Not to Age Cookbook
SarcopeniaAlzheimer's disease+465 compounds
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.
From The Young Forever Cookbook
SarcopeniaAlzheimer's disease+5211 compoundsQuinoa, Strawberry, and Sunchoke Salad
A wholesome salad with roasted sunchoke chips, quinoa, strawberries, peas, and kale. Sunchokes contain inulin, a prebiotic for digestive health.
From The Young Forever Cookbook
SarcopeniaAlzheimer's disease+5319 compounds
Rainbow Broccoli Slaw
Colorful slaw with variety of textures. Makes 6 servings.
From The How Not to Age Cookbook
Ranch Dressing
Tangy creamy dressing. Makes about 1 cup.
From The How Not to Age Cookbook
AgingObesity+152 compounds
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.
From The Young Forever Cookbook
Hip FractureUpper Respiratory Tract Infection+342 compounds
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.
From The Young Forever Cookbook
High cholesterolAlzheimer's disease+218 compounds
Red Bean and Tempeh Jambalaya
Plant-based jambalaya. Makes 6 servings.
From The How Not to Age Cookbook
DNA DamageCardiovascular Disease+82 compounds
Red Lentil Patties with Mushroom Gravy
Tasty lentil patties. Makes 4-6 servings.
From The How Not to Age Cookbook
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.
From The Young Forever Cookbook
AgingDNA Damage+294 compounds
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.
From The Young Forever Cookbook
Adrenal BurnoutMitochondrial dysfunction+21 compound
Rice with zucchini and peas
Boil rice. Separately cook zucchini, peas, onion. Combine with oil, Parmesan or pesto.
From The Longevity Diet
Roasted Asparagus with Tahini Lemon Sauce
Oven-roasted asparagus with a creamy garlic-tahini-miso-lemon sauce.
From The How Not to Age Cookbook
AgingCognitive decline+134 compounds
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.
From The Young Forever Cookbook
Erectile dysfunctionGlaucoma+418 compounds
Roasted Brussels Sprouts with Pecans and Shallots
Oven-roasted Brussels sprouts and shallots finished with date-glazed pecans and lemon juice.
From The How Not to Age Cookbook
DNA DamageAging+354 compounds
Roasted Butternut Squash with Pinto Beans and Corn
Roasted squash with beans and corn. Makes 4 servings.
From The How Not to Age Cookbook
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.
From The Young Forever Cookbook
DNA DamageCardiovascular Disease+323 compounds
Roasted Cauliflower Soup
A creamy dairy-free roasted cauliflower soup with cannellini beans, cumin, and coriander. Roasting cauliflower transforms it into a flavor powerhouse.
From The Young Forever Cookbook
Breast cancerCancer+155 compounds
Roasted Chickpea and Kale Salad with Sweet Potatoes and Apples
Hearty salad for main dish. Makes 4 servings.
From The How Not to Age Cookbook
Roasted Garlic
Simple roasted garlic preparation for adding flavor. Makes about 0.25 cup.
From The How Not to Age Cookbook
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.
From The Young Forever Cookbook
Parkinson's diseaseHip Fracture+243 compounds
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.
From The Young Forever Cookbook
Nonalcoholic fatty liver diseaseAging+152 compounds
Roasted Red Pepper Hummus
Hummus with roasted red pepper. Makes 6-8 servings.
From The How Not to Age Cookbook
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.
From The Young Forever Cookbook
Hip FractureUpper Respiratory Tract Infection+5221 compounds
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.
From The Young Forever Cookbook
Cognitive declineOsteoarthritis+206 compounds
Roasted Root Vegetables with Balsamic Syrup
Caramelized roasted root vegetables. Makes 4 servings.
From The How Not to Age Cookbook
Erectile dysfunctionGlaucoma+277 compounds
Roasted Tomato-Basil Soup
Roasted tomato soup served hot or cold. Makes 4 servings. Variation: Cream of Roasted Tomato Soup with cashew cream.
From The How Not to Age Cookbook
Rotini with Broccoli and Creamy Cauliflower Sauce
Cruciferous pasta dish with creamy sauce. Makes 4 servings.
From The How Not to Age Cookbook
Breast cancerCancer+227 compounds
Salmon fillet with asparagus
Steam or bake salmon and asparagus. Drizzle with olive oil, lemon, salt and pepper.
From The Longevity Diet
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.
From The Young Forever Cookbook
Cardiovascular DiseaseHeart disease+5016 compounds
Salsa Verde
A chimichurri-style salsa verde with fresh herbs, capers, anchovy, and lemon. A bright condiment for grilled fish, meat, or vegetables.
From The Young Forever Cookbook
Type 2 diabetesSkin Aging+218 compounds
Sambal-Topped Soy Curls and Vegetable Stir-Fry
Spicy sambal stir-fry. Makes 4 servings.
From The How Not to Age Cookbook
Savory Breakfast Salad
A breakfast salad with turkey bacon, soft-boiled eggs, goat cheese, and a walnut dressing. Protein-packed for healthy aging.
From The Young Forever Cookbook
Oxidative StressPremature Hair Graying+3712 compounds
Savory Polenta Bake
Baked polenta with vegetables. Makes 4 servings.
From The How Not to Age Cookbook
Savory Spice Blend 2.0
Seasoning to boost flavors or use in place of salt. Makes about 0.5 cup.
From The How Not to Age Cookbook
Upper Respiratory Tract InfectionOxidative Stress+324 compounds
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.
From The Young Forever Cookbook
Oxidative StressPremature Hair Graying+162 compounds
Seaweed Salad with Cucumber
Japanese-style seaweed salad. Makes 4 servings.
From The How Not to Age Cookbook
Singapore-Style Noodles with Tempeh
Flavorful noodles with peanut sauce. Makes 4 servings. Variation: use soy curls.
From The How Not to Age Cookbook
DNA DamageCardiovascular Disease+72 compounds
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.
From The Young Forever Cookbook
Age-Related Artery StiffnessCancer+3510 compounds
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.
From The Young Forever Cookbook
Chronic kidney diseaseSarcopenia+224 compounds
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.
From The Young Forever Cookbook
DNA DamageColorectal cancer+11 compound
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.
From The Young Forever Cookbook
Oxidative StressPremature Hair Graying+329 compounds
Sorghum with Corn and Arugula
Hearty sorghum dish. Makes 4 servings.
From The How Not to Age Cookbook
Age-Related Hearing LossHigh blood sugar+174 compounds
Spaghetti Squash with Edamame and Basil Pistou
Whole roasted spaghetti squash strands tossed with edamame and a garlic-basil pistou.
From The How Not to Age Cookbook
AgingTelomere Shortening+398 compounds
Spaghetti with Mushroom Bolognese
Mushroom-based Bolognese sauce. Makes 4 servings.
From The How Not to Age Cookbook
Breast cancerAging+234 compounds
Spaghetti with clams and mussels
Cook seafood with garlic, tomato, parsley, wine. Combine with boiled spaghetti and oil.
From The Longevity Diet
Spelt and zucchini with garlic, olives, and parsley
Boil spelt. Separately cook zucchini with garlic, tomatoes, olives. Combine with parsley and oil.
From The Longevity Diet
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.
From The Young Forever Cookbook
Oxidative StressPremature Hair Graying+134 compounds
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.
From The Young Forever Cookbook
Hip FractureUpper Respiratory Tract Infection+123 compounds
Spicy Black Bean and Tomato Soup
Smoky black bean soup. Makes 6 servings.
From The How Not to Age Cookbook
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.
From The Young Forever Cookbook
AgingHeart disease+378 compounds
Spicy Potato and Spinach Quesadillas
Quesadillas with potatoes and spinach. Makes 4 servings.
From The How Not to Age Cookbook
Spicy Tempeh Fajitas with Ranch Dressing
Spicy tempeh fajitas. Makes 4 servings.
From The How Not to Age Cookbook
DNA DamageCardiovascular Disease+72 compounds
Spinach with pine nuts and raisins
Boil spinach, mix with pine nuts and raisins, cook briefly in pan. Add oil and rest covered.
From The Longevity Diet
Spinach-Mango Salad with Walnuts and Blueberry Vinaigrette
Salad with blueberry vinaigrette. Makes 4 servings.
From The How Not to Age Cookbook
Spiralized Zucchini Noodles with Spinach-Walnut Pesto
Zucchini noodles with walnut pesto. Makes 4-6 servings.
From The How Not to Age Cookbook
Age-Related Artery StiffnessCancer+187 compounds
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.
From The Young Forever Cookbook
High blood sugarRheumatoid arthritis+236 compounds
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.
From The Young Forever Cookbook
AgingTelomere Shortening+271 compound
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.
From The Young Forever Cookbook
Cognitive declineOsteoarthritis+204 compounds
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.
From The Young Forever Cookbook
Prostate cancerDepression+306 compounds
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.
From The Young Forever Cookbook
Gut DysbiosisAge-Related Hearing Loss+136 compounds
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.
From The Young Forever Cookbook
SarcopeniaAlzheimer's disease+5313 compounds
Sweet Potato Rounds with Mango-Avocado Relish
Roasted sweet potato rounds with fresh relish. Makes 4 servings.
From The How Not to Age Cookbook
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.
From The Young Forever Cookbook
Heart diseaseChronic inflammation (inflammaging)+3714 compounds
Tahini Soba Noodles with Bok Choy
Noodle stir-fry with tahini sauce. Makes 4 servings.
From The How Not to Age Cookbook
Tart Cherry Chocolate Oatmeal
Oatmeal with canned tart cherries, cocoa powder, and pumpkin seeds, like eating chocolate-covered cherries for breakfast.
From How Not to Die
GoutSleep Problems+1
Tempeh Satay with Spicy Peanut Sauce
Indonesian-inspired tempeh satay. Makes 4 servings.
From The How Not to Age Cookbook
DNA DamageCardiovascular Disease+193 compounds
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.
From The Young Forever Cookbook
DNA DamageCardiovascular Disease+3813 compounds
Tempeh and Mushroom Chili with Corn and Cilantro
Hearty tempeh chili. Makes 6 servings.
From The How Not to Age Cookbook
DNA DamageCardiovascular Disease+72 compounds
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.
From The Young Forever Cookbook
Oxidative StressPremature Hair Graying+4920 compounds
Thai Turkey Larb Lettuce Wraps
Thai larb-style ground turkey in lettuce cups with fresh herbs and lime. A high-protein, low-carb meal.
From The Young Forever Cookbook
Oxidative StressPremature Hair Graying+133 compounds
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.
From The Young Forever Cookbook
Alzheimer's diseaseAndrogenetic Alopecia+326 compounds
Three-Bean Salad with Spicy Tomato Dressing
Three-bean salad with zesty tomato dressing. Makes 6-8 servings.
From The How Not to Age Cookbook
Three-Berry Groatnola with Date Syrup Drizzle
Groatnola enhanced with antioxidant-rich berries. Makes 4 servings.
From The How Not to Age Cookbook
Hip FractureUpper Respiratory Tract Infection+466 compounds
Three-Grain Loaf
Nutritious three-grain loaf. Makes 6 servings.
From The How Not to Age Cookbook
Cognitive declineAging+314 compounds
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.
From The Young Forever Cookbook
Prostate cancerDepression+388 compounds
Tomato Pesto Pasta with Green Beans, Chickpeas, and Bell Peppers
Colorful vegetable pasta. Makes 4 servings.
From The How Not to Age Cookbook
Tomato Salsa
Quick fresh salsa. Makes 4 servings.
From The How Not to Age Cookbook
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.
From The Young Forever Cookbook
Telomere ShorteningUpper Respiratory Tract Infection+275 compounds
Tomato soup with basil, pesto, and croutons
Boil tomatoes and vegetables. Puree with hand blender. Add oil and basil. Serve with pesto and croutons.
From The Longevity Diet
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.
From The Young Forever Cookbook
Age-Related Artery StiffnessCancer+419 compounds
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.
From The Young Forever Cookbook
1 compound
Turmeric Quinoa with Broccoli, Chickpeas, and Tomatoes
Yellow quinoa with colorful vegetables. Makes 4-6 servings.
From The How Not to Age Cookbook
SarcopeniaAlzheimer's disease+5613 compounds
Tuscan-Inspired Farro Soup with Escarole
Hearty Tuscan-style soup. Makes 6 servings.
From The How Not to Age Cookbook
Two-Lentil Dal
Flavorful dal with two kinds of lentils. Makes 4 servings.
From The How Not to Age Cookbook
Female Sexual DysfunctionErectile dysfunction+41 compound
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.
From The Young Forever Cookbook
Gut DysbiosisSarcopenia+303 compounds
Umami Sauce 2.0
Flavor booster for sautés and stir-fries without sodium of salt or soy sauce. Makes about 1.25 cups.
From The How Not to Age Cookbook
Varicose VeinsHigh blood sugar+173 compounds
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.
From The Young Forever Cookbook
DNA DamageInfluenza+289 compounds
Vegetable Broth 2.0
All-purpose salt-free broth. Makes 6-8 cups.
From The How Not to Age Cookbook
High blood sugarOsteoporosis+197 compounds
Vegetable Sheet Pan Supper
Colorful roasted vegetable medley. Makes 4 servings.
From The How Not to Age Cookbook
Erectile dysfunctionGlaucoma+4912 compounds
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.
From The Young Forever Cookbook
Oxidative StressPremature Hair Graying+296 compounds
Watercress and Fennel Salad with Ginger-Pear Dressing
Peppery salad with sweet ginger-pear dressing. Makes 4-6 servings.
From The How Not to Age Cookbook
White Bean Cassoulet
Hearty French-inspired white bean stew. Makes 4 servings.
From The How Not to Age Cookbook
White Bean Mac & Cheese with Grape Tomatoes and Peas
Creamy plant-based mac and cheese. Makes 4 servings.
From The How Not to Age Cookbook
White bean salad with onion, rosemary, and chicory
Boil chicory with garlic and tomatoes. Season cooked beans with oil and rosemary. Combine and serve.
From The Longevity Diet
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.
From The Young Forever Cookbook
SarcopeniaObesity+216 compounds
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.
From The Longevity Diet
Winter Vegetable Stew
Satisfying hearty stew. Makes 4-6 servings.
From The How Not to Age Cookbook
Nonalcoholic fatty liver diseaseAging+6117 compounds
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.
From The Young Forever Cookbook
Hip FractureUpper Respiratory Tract Infection+3916 compounds