the longevity kitchen by rebecca katz - recipes and excerpt

7/29/2019 The Longevity Kitchen By Rebecca Katz - Recipes and Excerpt

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http://books.google.com/books?q=9781607742951&pubid=21000000000124596https://itunes.apple.com/us/book/the-longevity-kitchen/id558300276?mt=11http://www.indiebound.org/product/info.jsp?affiliateId=randomhouse1&isbn=1607742942http://search.barnesandnoble.com/booksearch/isbnInquiry.asp?ISBSRC=Y&ISBN=9781607742944&cm_mmc=Random%20House-_-The+Longevity+Kitchen-HC--scribd-9781607742944-_-The+Longevity+Kitchen-HC--scribd-9781607742944-_-The+Longevity+Kitchenhttp://www.amazon.com/gp/product/1607742942?ie=UTF8&tag=randohouseinc4096-20&linkCode=as2&camp=1789&creative=9325&creativeASIN=1607742942


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The Longevity

KitchenSatisfying, Big-Flavor Recipes

Featuring the Top 16Age-Busting Power Foods

Rebecca Katz WITHMat Edelson

PHOTOGRAPHY BY LEO GONG

TEN SPEED PRESS

Berkeley


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Contents

VII Foreword by Andrew Weil, MD

IX Acknowledgments

1 Introduction

7 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


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6 organic eggs, beaten

2 tablespoons organic plain Greek

yogurt

2 teaspoons chopped fresh thyme1/4teaspoon freshly ground black

pepper1/8teaspoon freshly grated nutmeg

Sea salt

2 tablespoons ex tra-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, home-made (page 226) or store-bought

2 tablespoons freshly grated

organic Parmesan cheese

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 studyof 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

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

1/2teaspoon 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 topof 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 Par-

mesan 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 substitut-

ing 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 mono-

unsaturated); Carbohydrates: 8 g; Protein: 10 g; Fiber: 2 g; Sodium: 238 mg

132 THE LONGEVITY KITCHEN


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1/4cup minced red onion1/4cup finely chopped fresh basil1/4cup finely chopped fresh parsley

1 tablespoon tomato paste

1 tablespoon minced garlic

1 1/2teaspoons fennel seeds,

toasted (see note, page 83)

and crushed

1 1/2teaspoons dried oregano

1 teaspoon grated lemon zest1/2teaspoon sea salt1/4teaspoon red pepper flakes

1/8teaspoon freshly ground blackpepper

1 pound ground dark-meat turkey

meat or ground turkey breast

Lettuce leaves, for serving

Sliced tomato, for serving

Sliced avocado, for serving

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.

Herby Turkey Sliders

Every once in a while a girl has to do what a girl has to do. Many years ago, I was work-

ing 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

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 instantread 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 mono-

unsaturated); Carbohydrates: 3.5 g; Protein: 23 g; Fiber: 1 g; Sodium: 274 mg

Protein-Building Foods 153


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http://books.google.com/books?q=9781607742951&pubid=21000000000124596https://itunes.apple.com/us/book/the-longevity-kitchen/id558300276?mt=11http://www.indiebound.org/product/info.jsp?affiliateId=randomhouse1&isbn=1607742942http://search.barnesandnoble.com/booksearch/isbnInquiry.asp?ISBSRC=Y&ISBN=9781607742944&cm_mmc=Random%20House-_-The+Longevity+Kitchen-HC--scribd-9781607742944-_-The+Longevity+Kitchen-HC--scribd-9781607742944-_-The+Longevity+Kitchenhttp://www.amazon.com/gp/product/1607742942?ie=UTF8&tag=randohouseinc4096-20&linkCode=as2&camp=1789&creative=9325&creativeASIN=1607742942

the longevity kitchen by rebecca katz - recipes and excerpt

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