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The

Longevity
Kitchen

Satisfying, Big-Flavor Recipes

Featuring the Top 16
Age-Busting Power Foods

Rebecca Katz with Mat Edelson

Photogr a ph y by L eo G ong

Ten Speed Press

Berkeley

Contents

vii

Foreword by Andrew Weil, MD

ix Acknowledgments

1 Introduction

Chapter 1:

Food, Nutrition, and Your Body

19

Chapter 2:

The Healing Power of Food

39

Chapter 3:

Making the Most of This Book

53

Chapter 4:

Life-Enhancing Soups and Broths

81

Chapter 5:

Vital Vegetables

115

Chapter 6:

Generous Grains

129

Chapter 7:

Protein-Building Foods

157

Chapter 8:

Nibbles and Noshes

175

Chapter 9:

Dollops of Yum!

197

Chapter 10:

Invigorating Tonics and Elixirs

211

Chapter 11:

Sweet Bites

227

Resources

231 Bibliography
236 Index

Layered Frittata with Leeks, Swiss Chard,

and Tomatoes
Frittatas, or baked omelets, are a delicious staple of Italian cuisine. Unfortunately, many
people avoid them because they believe eggs raise cholesterol. That just aint so. A huge study
of 100,000 people proved that to be a myth, and the American Heart Association now says
that eggs can be part of a healthful diet, as long as other sources of dietary cholesterol arent
excessive. Aside from being an excellent source of protein, eggs also support brain health. In
this delicious frittata, the eggs frame a whirlwind of flavorful ingredients with all the colors
of the Italian flag: Swiss chard, cherry tomatoes, and Parmesan cheese. Makes 6 servings
6 organic eggs, beaten
2 tablespoons organic plain Greek
yogurt
2 teaspoons chopped fresh thyme
1/4 teaspoon freshly ground black
pepper
1/8 teaspoon freshly grated nutmeg
Sea salt
2 tablespoons extra-virgin olive oil
2 cups thinly sliced leeks, white and
green parts
4 cups stemmed and chopped
Swiss chard, in bite-size pieces
(see note, page 97)
1 cup cherry tomatoes, halved
3 tablespoons almond flour, homemade (page 226) or store-bought
2 tablespoons freshly grated
organic Parmesan cheese

Position one oven rack about 6 inches below the broiler

and another rack in the center of the oven. Preheat the
oven to 375F.
Put the eggs, yogurt, thyme, pepper, nutmeg, and
1/2 teaspoon of salt in a bowl and whisk until the eggs
are frothy and only very small lumps of yogurt remain.
Heat the olive oil in an ovenproof skillet over
medium heat. Add the leeks and a pinch of salt and saut
until just golden, about 6 minutes. Put the Swiss chard
on top of the leeks and sprinkle a pinch of salt over the
chard. Cover and let the chard steam just until it begins
to wilt, about 2 minutes. Arrange the tomatoes on top
of the chard.
Pour the egg mixture over the tomatoes and make
sure it seeps through the greens; you may need to gently
shift the greens a bit to help with this. Sprinkle the Parmesan cheese and almond flour over the top.
Bake on the center rack of the oven for 10 to
15 minutes, until the eggs are set. Turn the oven to broil
and move the skillet to the top rack. Broil for 1 minute,
until the cheese and almond flours are golden brown.
Serve hot or at room temperature.
Variations: Make this frittata dairy-free by substituting 2 tablespoons of water for the yogurt and omitting the
cheese. Feel free to substitute spinach or kale for the chard.
Prep Time: 10 minutes Cook Time: 25 minutes
Storage: Store in an airtight container in the refrigerator for up to 3 days.
PER SERVING: Calories: 170; Total Fat: 12.5 g (3 g saturated, 5 g monounsaturated); Carbohydrates: 8 g; Protein: 10 g; Fiber: 2 g; Sodium: 238 mg

132

THE LONGEVITY KITCHEN

Herby Turkey Sliders

Every once in a while a girl has to do what a girl has to do. Many years ago, I was working fourteen hours a day as a cook in a vegetarian restaurant in northern California. Lets
just say the owner was a tad obsessed with keeping his restaurant pure. I swear that if
you had a tuna fish sandwich in your car, an alarm would go off in his office. Every once
in a while I got a hankering for something that required a field trip. There werent many
choices in town, but one place we all escaped to had awesome mini burgers made with
grass-fed beef. A few bites was all it took to satisfy my cravings, and back I could go to
the land of milk and honey (and tofu, polenta, and brown rice). In this recipe, I opted
for dark meat turkey because its so flavorful, and because the tryptophan in turkey is a
natural stress busterand isnt that what indulging a yen is all about? Serve these with
pita pockets or buns. Makes 8 patties, 4 servings
/ cup minced red onion
/ cup finely chopped fresh basil
1/4 cup finely chopped fresh parsley
1 tablespoon tomato paste
1 tablespoon minced garlic
1 1/2 teaspoons fennel seeds,
toasted (see note, page 83)
and crushed
1 1/2 teaspoons dried oregano
1 teaspoon grated lemon zest
1/2 teaspoon sea salt
1/4 teaspoon red pepper flakes
1/8 teaspoon freshly ground black
pepper
1 pound ground dark-meat turkey
meat or ground turkey breast
Lettuce leaves, for serving
Sliced tomato, for serving
Sliced avocado, for serving
1 4
1 4

Cooks Note: When mixing the

turkey with the other ingredients,
use a light hand. If you overwork the
turkey, the burgers will be tough.
That may seem counterintuitive,
but trust me, its true.

Put the onion, basil, parsley, tomato paste, garlic, fennel

seeds, oregano, lemon zest, salt, red pepper flakes, and
pepper in a large bowl and stir to combine. Add the
turkey and gently mix with your hands or a spatula until
well combined (see note). Shape the mixture into eight
2-ounce patties (about the size of your palm).
Heat a grill pan to medium heat. Brush with olive
oil, then put the patties on the grill and cook until
browned on both sides, about 3 minutes on each side.
Cover and cook for 3 more minutes, or until an instant
read thermometer registers 165F. Alternatively, heat a
skillet over medium heat. Add just enough oil to coat
the skillet, then put the patties in the skillet and cooked
until browned on both sides, about 3 minutes on each.
Decrease the heat to medium low, add 1 tablespoon of
water, cover, and cook for about 3 minutes. to steam the
inside about 3 more minutes.
Serve with lettuce, tomato, and avocado.
Variations: For a burger look, use mini whole grain
burger buns. Substitute grass-fed beef for the turkey, and
top with a dollop of Ancho Chile Relish (page 180) or
Kale-Basil Pesto (page 121).
Prep Time: 15 minutes Cook Time: 10 minutes
Storage: Store in an airtight container in the refrigerator for up to
3 days or in the freezer individually wrapped for up to 3 months.
PER SERVING: Calories: 195; Total Fat: 10 g (2.5 g saturated, 4 g monounsaturated); Carbohydrates: 3.5 g; Protein: 23 g; Fiber: 1 g; Sodium: 274 mg

Protein-Building Foods

153

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