The Longevity Diet experience
BY ASHLEY BIZZELL RD, LDN
servings: 2
ingredients
1/2anavocado 1sliceoflemon
3thinlyslicedradishes
1teaspoonofoliveoil
seasaltandredpepper flakes
microgreens
2slicesofwholegrain bread
AvocadoToast
AvocadoToast
Perfect start to your day!
A perfect way to start your day!
prepping time: 15 min
notes
cooking time: 0 minutes
directions
Toast your bread.
1 Slice your avocado and place on top of the toast.
2 Top with radishes and microgreens.
3. Sprinkle sea salt and red pepper flakes as desired.
4. Squeeze lemon juice on top.
6.
5. Drizzle with a little olive oil.
7.
Enjoy!
You can get creative here and add any other vegetable toppings, nuts or seeds that you like I love tomatoes, a drizzle of balsamic and some toasted pine nuts to mix it up!
servings: 4
ingredients
2tablespoonsofEVOO 1mediumyellowonion 2mediumcarrtos
2celeryribs,sliced seasaltandredpepper mincedgarlic 1canofdicedtomatoes
2cupsofdrainedandrinsedwhite andorkidneybeans 4cupsofveggiebroth 1tsp.ofdriedoregano
1bayleaf
1tsp driedthyme
3/4cupofwholewheatpasta
1/2ofacabbage 1/2cupoffreshparsley
VeggieMinestroneSoup
For a wholesome filling lunch!
prepping time: 10 min
ast your day!
cooking time: 30 minutes
directions
1
Heat EVOO in large pot over medium.
Add diced onion, carrots, celery, salt and red pepper flakes, stirring occasionally for 5-8 minutes.
Add garlic, tomatoes, beans, broth, bay leaf, oregano and thyme. Cover and simmer for 15 minutes.
Stir in pasta and cabbage. Cook uncovered for another 10 minutes.
Season to taste and serve with fresh parsley and parmesan, if desired 4
2. 3.
oast to your day!
SheetPanRoastedBroccoliniandFeta
Full of flavor to finish off your day! !
ingredients
1bunchofbroccolini,ends trimmedorcutinhalf
2cupsofgrapetomatoes
1smallredonion,sliced 1lemoncutintoslices
3tbsp ofEVOO 1tspofcumin 1/2tspredpepperflakes
1canofgarbanzobeans drainedandrinsed 1blockoffetacutinto1 inchslices cookedquinoa,forserving
directions
Heat the oven to 400 degrees F. On a sheet pan, combine the broccolini, tomatoes, onion, garbanzo beans, lemon slices with olive oil and toss.
1. Roast for 15-20 minutes on a parchment lined baking sheet.
Add cumin, red pepper flakes and season with salt and pepper. Nestle feta pieces inside the veggies.
2. While veggies are roasting, cook quinoa in veggie broth.
Serve roasted veggies over quinoa. Top with fresh herbs if desired.
3. 4.4 prepping time: 15 min cooking time: 20 minutes
servings:
servings: 2
ingredients
1cupoldfashionedoats 2tbsp.groundflax
1and1/2cupofalmond milk
1tsp vanillaextract 2tsp.honey
1cupoffreshberriessliced
1/2cupofslicedalmondsor walnutspieces
2tbsp.chiaseeds
sprinkleofcinnamon notes
OvernightOats
With berries and nuts to add crunch!!
oast to your day!
prepping time: 15 min
cooking time: overnight
directions
1
Combine oats, flax, almond milk and chia seeds in a mason jar Screw on the lid and shake.
2.
Add vanilla extract and honey.
3.
Pu the lid back on and refrigerate overnight.
4.
When ready to eat, top with fresh berries, nuts and top with cinnamon, as desired. Enjoy!
If a creamier texture is desired, try adding 1/2 cup of plant-baesd coconut blend yogurt
servings: 2
ingredients
1butternutsquash,diced 2-3beets,diced
2tablespoonsofEVOO apinchofsaltandpepper arugula 1/2cupofgoatcheese crumbles
1/4cupoftoastedpumpkin seeds
Dressingbelow
notes
RoastedBeetandButternutSquashSalad Fresh and Full of Color!
prepping time: 15 min
t our day!
cooking time: 20 minutes
directions
After dicing both the squash and beets, place in a bowl and mix in the EVOO.
1 Roast veggies on a parchment paper lined baking sheet at 400 degrees for about 20-25 minutes.
3.
2. Place arugula on a serving platter, top with veggies, goat cheese, toasted pumpkin seeds and drizzle dressing on top! Bon appetite!!
To make the dressing, mix 4 Tbsp of EVOO, 2 Tbsp of red wine vinegar, 1 Tbsp of balsamic vinegar, 1 garlic clove chopped finely, 1 tsp maple syrup and salt and pepper
servings: 2
ingredients
1/2poundofwildcaught salmon
2Tbsp.EVOO
2sweetpotatoes,diced asparagus mincedgarlic rosemary seasaltandpepperas desired
notes
BakedSalmonwithAspargus
Choose wild caught Salmon!
prepping time: 15 min
t our day!
cooking time: 25 minutes
directions
1
Preheat your oven to 400 degrees.
Line a baking sheet with parchment paper.
3.
2 Rub salmon in olive oil and sprinkle with minced garlic, rosemary, sea salt and pepper.
4.
Arrange your salmon, asparagus and sweet potatoes on baking sheet and drizzle veggies with olive oil, sea salt and black pepper as desired.
5
Cook for 25 minutes
You can get creative here and change up your herbs for the salmon I also enjoy using ginger, dill or Italian seasoning in place of the rosemary
TipsforfollowingtheLongevityDiet
1
Limit fruits that are high in sugar. Choose berries, peaches, oranges and avocados
2.
3.
Limit sugary drinks, refined pasta or bread, and white rice.
Limit meat, fish, cheese, and other animal products if you ’ re going to eat animal products, then choose low-mercury fish
Try to eat vegetables of all different colors Taste the rainbow!
4 Choose unsweetened coconut or almond milk over milk from animals.
6
5. Choose unsaturated fats (olive oil, nuts, avocados) over saturated fats (butter, lard, fatty pieces of meat, fried foods, some baked goods)
7.
Try a circadian fast. Fast for 12 hours at night and eat during a 12-hour window.
for more information on how you can follow the longevity diet
healthylonger!!
Visit http://l-nutrahealth com
EatHealthytolive