A collection of 125 delicious whole-foods recipes showcasing 16 antioxidant-rich power foods, developed by wellness authority Rebecca Katz to combat and prevent chronic diseases such as diabetes, heart disease, high blood pressure, inflammation, arthritis, and other conditions that plague American adults, enabling readers to live longer, healthier lives.
Food is your most powerful tool. You want to make better nutritional choices, but the science of eating has become more complicated than ever. If you’ve been diagnosed with prediabetes, are at risk for heart disease, have a family history of high blood pressure, or simply want to eat a healthful diet to promote long life, how do you know which foods will really deliver the greatest benefits?
In this collection of more than 100 recipes that combine smart nutrition and superb flavor, culinary nutrition pioneer Rebecca Katz highlights the top sixteen foods proven to fight the most common chronic conditions. Katz draws on the latest scientific research to explain how super foods such as asparagus, basil, coffee, dark chocolate, kale, olive oil, sweet potatoes, and wild salmon can build immunity, lower cholesterol, enhance memory, strengthen the heart, and reduce your chances of developing diabetes and other diseases.
This practical, flavor-packed guide presents the most effective—and delicious—ways to use food to improve the performance of every system in the body. Katz explains the health advantages of each main ingredient, and includes menu plans to address specific symptoms and detailed nutritional information for each recipe.
Easy-to-find ingredients are incorporated into a powerful arsenal of tantalizing recipes, including:
• Roasted Asparagus Salad with Arugula and Hazelnuts
• Costa Rican Black Bean Soup with Sweet Potato
• Black Cod with Miso-Ginger Glaze
• Herby Turkey Sliders
• Thyme Onion Muffins
• Yogurt Berry Brûlée with Almond Brittle
Based on the most up-to-date nutritional research, The Longevity Kitchen helps you feed your family well and live a long and vibrant life.
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Featured Recipe from The Longevity Kitchen: Insanely Good Chocolate Brownies
Jumbo shrimp. Airline food. Boneless ribs. Fuzzy logic. Some words just don’t seem to belong together. I’m betting you’d say healthy brownie falls into that category. Au contraire! How do I know that isn’t the case? Because there was a lot of “yumming” in my kitchen as a gaggle of brownie aficionados devoured these. Refined white sugar out; Grade B maple syrup in. See ya white flour; hello almond flour and brown rice flour. Fare-thee-well butter; come-on-down olive oil! Add dark chocolate, walnuts, and cinnamon, and the result is a decadent culinary oxymoron for the ages.
Makes 16 brownies
Prep Time: 20 minutes
Cook Time: 30 minutes
You can also use a 9 by 6-inch baking pan. If you do, the baking time will be only about 25 minutes.
Cacao content is the amount of pure cacao products (chocolate liquor, cocoa butter, and cocoa powder) used in the chocolate; the higher the percentage, the more antioxidants the chocolate contains. And if you’re into addition by subtraction, higher cacao percentages mean lower sugar content.
Preheat the oven to 350°F. Line an 8-inch square baking pan (see note) with two pieces of foil long enough to overlap on all four sides. Lightly oil the foil.
Put the almond flour, brown rice flour, cocoa powder, cinnamon, baking soda, and salt in a bowl and stir with a whisk to combine.
Put half of the chocolate in a heatproof bowl and set the bowl over a saucepan of simmering water. Heat, stirring often, just until the chocolate is melted and smooth. Remove from the heat and whisk in the olive oil.
Crack the eggs into a large bowl and whisk until frothy. Slowly add the maple syrup and maple sugar, whisking all the while, and continue whisking until the mixture is smooth. Add the vanilla extract, then gradually add the chocolate, whisking vigorously all the while, and continue whisking until smooth and glossy.
Add the flour mixture and beat for about 1 minute. Stir in the remaining chocolate and the walnuts. Scrape the mixture into the prepared pan and smooth the top with a spatula.
Bake for 30 minutes or until a toothpick inserted in the center comes out clean. Let cool to room temperature in the pan, then cover and refrigerate for at least 1 hour before cutting into 16 brownies.
Variation: For brownies that are more fudgy, replace the rice flour with another 1/3 cup of almond flour.
Featured Recipe from The Longevity Kitchen: Roasted Asparagus Salad with Arugula and Hazelnuts
You can learn a lot sitting on the tailgate of a pickup truck. That’s where my buddy Chris, from Zuckerman’s Farm, used to sit me down and teach me about all things asparagus. Chris worked hard--awfully hard--as a farmer. He was true salt of the earth, and as generous as they come. Normally, there’s an invisible line: farmers behind their wares and buyers on the other side, but Chris always insisted I “step into his parlor.” Both of us were always so excited when the first asparagus of the season showed up. He’d put aside a bunch for me, and then we’d both hop up on that tailgate and talk—about recipes, how amazingly nutritious asparagus is, and, a lot of the time, about life and family.
Chris passed away not long ago, and I felt the best way I could honor him was to create a recipe featuring his favorite veggie. I think he would have enjoyed this, and I hope you will too.
Makes 4 servings
Prep Time: 15 minutes
Cook Time: 10 minutes
Peeling the asparagus gets rid of the stringy, sometimes tough outer layer and exposes the sweet flesh underneath. To peel it, use a regular vegetable peeler with a light touch to shave off just the skin. This technique is not necessary with thin asparagus spears.
Preheat the oven to 400°F.
Put the hazelnuts on a rimmed baking sheet. Put them in the oven for 5 to 7 minutes as it preheats, until aromatic and browned. Transfer to a plate or, if you’d like to remove the skins for a more refined texture and appearance, wrap them in a towel and give them a good rub. The majority of the skins will come right off. Coarsely chop the hazelnuts.
Put the asparagus on the same baking sheet in a single layer. Drizzle with the 2 teaspoons of olive oil and generously sprinkle with salt. Toss gently to evenly coat the asparagus. Bake for 8 minutes, until just barely tender.
Put the lemon juice, the 2 tablespoons of olive oil, 1/4 teaspoon of salt, and a few grinds of pepper in a small bowl and mix well with a small whisk.
ut the arugula in a large bowl. Drizzle with half of the dressing and toss until evenly coated. Mound the arugula on individual plates or a platter and arrange the asparagus on top. Drizzle with the remaining dressing and sprinkle the hazelnuts on top.
Variation: Substitute toasted pistachios or walnuts for the hazelnuts.About the Author:
REBECCA KATZ, MS, is an accomplished chef and national speaker who has worked with the country’s top wellness physicians, including Andrew Weil, Deepak Chopra, Michael Lerner, Jim Gordon, and Dean Ornish. She is the author of the award-winning Cancer-Fighting Kitchen and One Bite at a Time, as well as director of the Healing Kitchens Institute at Commonweal and executive chef of the annual Food as Medicine training program sponsored by the Center for Mind Body Medicine at Georgetown Medical School. She has been featured in the Washington Post, Oprah.com, The Atlantic, Better Homes and Gardens, Associated Press, and other national media. Rebecca lives in the San Francisco Bay Area. Visit RebeccaKatz.com for more information.
MAT EDELSON is an award-winning science, health, and sports writer. He is the former anchor/director of the Johns Hopkins Health Newsfeed, a nationally syndicated daily radio program. This is the third book he has co-authored with Rebecca Katz. Edelson resides in Baltimore, Maryland.
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Book Description Ten Speed Press, 2013. Book Condition: New. Brand New, Unread Copy in Perfect Condition. A+ Customer Service! Summary: "There is an ever-growing interest in eating better, but we usually hear about what to eat and not why to eat it. This book fills in the gaps with creative and approachable recipes, helpful tips, personal writing, and a plethora of information that will help in the kitchen for generations. I will keep this book within arm's reach." -Sara Forte, author of The Sprouted Kitchen "The fresh, funny, personal voice in this book cheers the reader on toward self-confidence and culinary open-heartedness. This isn't just inspiring mat-erial, it's infectious-in the best sense. Beyond sharing tools for living longer, it also provides many good reasons to want to." -Mollie Katzen, author of The Moosewood Cookbook "Rebecca serves up a veritable feast for the soul with her blend of fascinating science, wit and wisdom, and recipes that look as beautiful as they taste, making it easy to translate good nutrition into delicious dishes. I can't wait to share her latest masterpiece with my patients, friends, and family." -Cynthia Geyer, MD, medical director of Canyon Ranch health resort "Rebecca Katz is the top chef of the culinary medicine world. With The Longevity Kitchen , she melds first-class flavors with first-class science to create meals that you'll want to make forever. My patients will all want a copy." -John La Puma, MD, author of Manly Eating, co-author of The RealAge Diet "Getting healthy is not about eating less; it's about knowing how to eat right. This book is a guide to doing just that. It's excellent." -Jorge Rodriguez, MD, author of The Acid-Reflux Solution. Bookseller Inventory # ABE_book_new_1607742942
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Book Description Ten Speed Press, 2013. Hardcover. Book Condition: New. book. Bookseller Inventory # 1607742942
Book Description Ten Speed Press, 2013. Hardcover. Book Condition: New. Bookseller Inventory # 1607742942