Recipes for a longer and healthier life

The ingredients in these five dishes can improve memory, lower blood pressure, strengthen the immune system, and much more.

March 2013 issue

Wild Salmon with Pomegranate Glaze by Rebecca Katz

Makes 4 servings

• ·         2 teaspoons of extra virgin olive oil
• ·         2 teaspoons orange zest
• ·         Salt and pepper
• ·         4 wild salmon fillets (4 ounces each), skin and bones removed
• ·         Pomegranate Glaze (recipe below)

1. In a small bowl, combine the olive oil and orange zest. Season with salt and pepper.

 

2. Arrange salmon in a single layer in a baking dish. Drizzle with oil mixture and apply to fillets by rubbing lightly. Cover the dish and let the salmon marinate in the refrigerator for about 30 minutes.

3. While the salmon is marinating, make the pomegranate glaze.

 

4. Preheat oven to 400°F.

 

5. Bake salmon for 9 to 10 minutes, until fillets are completely opaque and beginning to flake.

 

6. To serve, place each fillet on a plate and drizzle generously with glaze, 1 to 2 tablespoons per fillet, to taste.

 

Nutrients per serving: 516 calories, 84 g protein, 0 g carbohydrate, 0 g dietary fiber, 18 g fat (4 g saturated fat), 196 mg cholesterol, 494 mg sodium.

Makes 1 cup

• ·         1 teaspoon of extra virgin olive oil
• ·         2 garlic cloves, finely chopped
• ·         1 shallot, finely chopped
• ·         Sea salt
• ·         1/2 cup homemade or commercial pomegranate molasses
• ·         1/4 cup homemade or commercial organic chicken or vegetable broth
• ·         2 tablespoons maple syrup
• ·         1 tablespoon tomato paste
• ·         1 cinnamon stick
• ·         1 tablespoon freshly squeezed blood orange juice (Valencia orange juice may be substituted)

1. In a small saucepan, heat oil over medium-high heat. Add the garlic, shallot, and a pinch of salt and sauté until lightly browned, about 5 minutes.

 

2. Add the pomegranate molasses, broth, maple syrup, tomato paste, and cinnamon stick and stir. Reduce heat to moderate and cook until thickened, stirring occasionally, about 10 to 15 minutes. Remove from heat, scoop out the cinnamon stick, add the orange juice, and stir. Taste and adjust seasoning to taste; you may want to add a pinch more salt or more orange juice.

 

3. Can be stored in an airtight container in the refrigerator for up to 5 days.

 

Nutrients Per Serving (2 Tablespoons): 45 Calories, 11g Carbohydrates, 0g Protein, 0g Dietary Fiber, 0g Fat, 0mg Cholesterol, 5mg Sodium.

Kale, Oranges, Grape Tomatoes, and Carrot Salad with Rebecca Katz's SuperGreen Goddess Dressing

Makes 4 servings

 

• ·         1 12-ounce head of kale, (preferably black or Tuscan cabbage), the leaves cut from the stem and chopped into very thin strips
• ·         Super Green Goddess Dressing (recipe below)
• ·         2 organic carrots, peeled and thinly sliced
• ·         10 grape tomatoes, cut into halves
• ·         1 very small orange or clementine, peeled, segments separated and chopped

1. Place cabbage in a large bowl. Pour 1/2 cup of the dressing over the cabbage. Using your hands, carefully combine the dressing and cabbage for 2 to 3 minutes. Let stand for 30 minutes. (This will marinate the cabbage and lose some of its bitterness.)

 

2. Just before serving, add carrots, tomatoes, and orange wedges. Drizzle with a quarter to a half cup of the remaining dressing, toss well to combine, and serve immediately.

 

Nutrients per serving: 57 calories, 3 g protein, 13 g carbohydrate, 3 g dietary fiber, 1 g fat (0 g saturated fat), 0 mg cholesterol, 43 mg sodium

 

Next: Supergreen Goddess Dressing and other healthy recipes. »

 

Super Green Goddess Dressing

Makes about 2 cups

 

• ·         3/4 cup of water
• ·         1/2 cup of organic plain yogurt
• ·         2 tablespoons freshly squeezed lemon juice
• ·         2 tablespoons extra virgin olive oil
• ·         1 avocado, halved, pitted; remove the pulp with the help of a spoon
• ·         1/4 cup chopped fresh parsley
• ·         2 chives (green part and white part), chopped
• ·         1 garlic clove, minced
• ·         1/2 teaspoon sea salt

1. Combine all ingredients in a blender or food processor and process until smooth and creamy. Taste and adjust seasoning to taste; you may want to add a pinch more salt or more lemon juice.

 

2. Can be stored in an airtight container in the refrigerator for up to 3 days.

 

Nutrients per serving (1/2 cup): 80 calories, 4 g carbohydrates, 1 g protein, 2 g dietary fiber, 7 g fat (1 g saturated fat), 1 mg cholesterol, 158 mg sodium .

 

Roasted Garlic Asparagus, Pistachio Basil Pesto by Rebecca Katz

 

Makes 4 servings

 

·         3 tablespoons extra virgin olive oil

·         2 garlic cloves, minced

·         2 pounds thick asparagus, stems trimmed

·         coarse sea salt

·         Basil and Pistachio Pesto (recipe below)

Yogurt cups with strawberries and blueberries

 

Makes 4 servings

• ·         1 cup strawberries, tops removed and cut into halves
• ·         1 cup Greek-style yogurt
• ·         1 cup blueberries
• ·         1/2 cup dark chocolate shavings
• ·         1/2 cup coarsely chopped walnuts, toasted
• ·         Coffee

1. Divide the strawberries among four glasses or crystal goblets. In each glass add 2 tablespoons of the yogurt, 1/4 cup of the blueberries, the rest of the yogurt, 2 tablespoons of the chocolate, and 2 tablespoons of the walnuts.

 

2. Serve with coffee.

 

Nutrients per serving: 214 calories, 7 g protein, 20 g carbohydrate, 5 g dietary fiber, 13 g fat (3 g saturated), 4 mg cholesterol, 48 mg sodium

 

This article has been adapted with permission from The Longevity Kitchen by Rebecca Katz and Mat Edelson (Ten Speed ​​Press, 2013). Additional coverage by Monica Bhide.