Creamy Matcha Berry Smoothie (Bowl) by Eleni Ottagalana RDN Makes 1 serving

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1 Creamy Matcha Berry Smoothie (Bowl) by Eleni Ottagalana RDN Makes 1 serving ½ ripe avocado ¼ cup organic coconut milk 1 tablespoon matcha powder ½ cup organic kefir 1 tablespoon honey ½ cup fresh organic summer berries (raspberries, blueberries, strawberries) 1 tablespoon flax seeds 1 teaspoon of ground turmeric 1 tablespoon of cinnamon Pinch of black pepper Wash berries and place into blender. Then, cut avocado in half and take pit out. Next, scoop out one half of the avocado with a spoon and put into the blender. Measure out rest of ingredients into blender and mix everything together. Drink or enjoy as a smoothie bowl with added toppings (glutenfree granola, bananas and nut butter with this smoothie bowl).

2 Summer Sunflower Seed Smoothie by Eleni Ottalagana RDN 1 serving ¼ cup raw sunflower seeds ½ small peeled orange 1 date (take pit out) 1 medium frozen banana ½ cup spinach (or other fresh summer greens) ½ cup unsweetened cashew or almond milk 1 teaspoon organic pure maple syrup Slice banana and freeze overnight. Take out and let thaw for a few minutes. Meanwhile, peel orange and place in blender. Then, wash greens and add to blender. Measure out other ingredients and mix with orange and greens, then add banana and blend all together.

3 Quinoa, Peach and Red Onion Salad by Dr. Denise Pickett-Bernard 1.5 cups quinoa, rinsed 1 med red onion, thinly sliced ½ cup apple cider vinegar ¼ cup local honey ½ cup extra-virgin olive oil 2-3 ripe peaches, cut into ½ in pieces 1 ripe tomato, cut into ½ in pieces Salt and pepper to taste Rinse quinoa. Place in saucepan with 3 cups water. Season with salt. Bring to boil, reduce to simmer and cook for 10 min or until quinoa is tender. Cool. In a bowl whisk together the vinegar, honey and olive oil. Cut up onion, peaches and tomato. When quinoa is cool, add in the vegetables and dressing. Mix all together. Serve chilled. Strawberry, Mango, & Avocado Salsa by Elise Deming RDN 1 cup chopped strawberries 1 cup chopped mango 1 medium, ripe mango 1 small bunch chopped cilantro ⅓ cup diced red onion 1 diced jalapeno 1 lime, juiced and zested Pinch of salt Combine all ingredients and refrigerate for at least two hours. Enjoy!

4 Mediterranean Lentil Salad by Chef Rebecca Katz Serves 6 1 cup dried lentils, French Le Puy 2 bay leaves 1 clove garlic, peeled and bruised ¼ teaspoon dried oregano 1 cinnamon stick ¼ teaspoon sea salt (used during the cooking of the lentils) ¼ cup extra virgin olive oil 3 tablespoons lemon juice 1 teaspoon lemon zest ½ teaspoon ground cumin ½ teaspoon sea salt 1 medium red bell pepper, seeded and finely diced 1 small cucumber, seeded and diced small ¼ cup Kalamata olives, rinsed and sliced 3 tablespoons chopped mint 3 tablespoons chopped parsley 2 ounces sheep feta cheese, (optional) Rinse the lentils well and place in a saucepan with bay leaves, 1 bruised garlic clove, oregano and cinnamon stick. Cover with water or broth by 2 inches and a generous pinch of sea salt. Bring to a boil, reduce the heat to low, add the sea salt and simmer until the lentils are tender, minutes. Drain. In a small bowl whisk together the olive oil, vinegar, lemon juice, zest, cumin and salt in a small bowl. Toss the vinaigrette with the lentils, red bell pepper, cucumbers, olives, feta cheese if using, mint and parsley in a mixing bowl. Transfer to a large serving bowl or individual plates and serve at room temperature.

5 Reprinted with permission from The Cancer-Fighting Kitchen: Nourishing, Big-Flavor Recipes for Cancer Treatment and Recovery. Copyright 2009 by Rebecca Katz with Mat Edelson, Ten Speed Press, a division of the Crown Publishing Group, Berkeley, CA Italian White Bean Salad by Chef Rebecca Katz Serves 4 2 cups cooked cannellini beans, or 1 (15-ounce) can, rinsed Freshly squeezed lemon juice Sea salt ½ cup Signora Francini s Salsa Verde (recipe below) 6 radishes, quartered and cut into 1/4 inch pieces 12 kalamata olives, pitted and sliced ½ cup coarsely chopped fresh parsley 2 scallions, sliced 2 tablespoons chopped mint

6 In a large bowl, stir together the cannellini beans, a spritz of lemon, and a pinch of salt. Add the salsa verde and stir to coat the beans. Add the radishes, olives, parsley, scallions, and mint and toss. Taste; you may want to give it a squeeze of lemon or another pinch or two of salt. Serve. Signora Fancini s Salsa Verde: 2 cups coarsely chopped fresh parsley leaves 1/2 teaspoon sea salt 4 anchovy fillets, rinsed 1/4 cup freshly squeezed lemon juice 4 teaspoons capers, rinsed 1/4 teaspoon freshly ground pepper 1/2 cup extra-virgin olive oil Put all the ingredients except the olive oil in a food processor and blend for about a minute, until finely chopped. With the food processor running, drizzle in the olive oil and process until the sauce is smooth. COOK S NOTE: Cannellini beans will soak up the salsa verde, so if you want to store this salad in the refrigerator, perk it up with another teaspoon of dressing or a spritz of lemon. Reprinted with permission from The Healthy Mind Cookbook Copyright 2015 by Rebecca Katz with Mat Edelson, Ten Speed Press, a division of the Crown Publishing Group, Berkeley, CA.

7 Thai Carrot, Corn and Tomato Bisque by Chef Marti Wolfson Serves 8 For the broth: 4 cups light chicken or vegetable stock 1 can coconut milk 5 leaves Thai basil (or regular basil) 1 Thai chili, seeds removed (or 1/2 tsp. red pepper flakes) 1 tablespoon ginger, minced Peel of 1 lime 1 teaspoon sea salt For the tomatoes: 10 ripe cherry tomatoes 1 tablespoon olive oil 2 teaspoons balsamic vinegar 2 tablespoons chopped basil ¼ tsp sea salt For the soup: 2 tablespoons coconut oil 1 medium onion, diced 2 cloves garlic, minced 6 medium carrots, peeled and cubed ½ cup fresh or frozen corn 1 tablespoon chopped basil Sea salt ¼ cup cilantro or basil, chopped fresh lime for spritzing

8 Method: 1. Preheat oven to 400 degrees. 2. In a medium pot combine the stock, coconut milk, basil, chili, ginger, lime and salt. Bring to a boil, reduce the heat and simmer for 20 minutes. Strain the liquid and reserve. 3. In a small bowl, toss the tomatoes, olive oil, balsamic, basil and sea salt together and spread out on a parchment-lined baking sheet. Roast for 15 minutes or until the tomatoes brown and the skins open. Let the tomatoes cool before gently peeling and discarding the skins. 4. Heat a large pot on medium high heat. Add the coconut oil. Then add the onions and a pinch of salt. Sauté until translucent, about 5-7 minutes. Add the garlic, carrots, corn and another pinch of salt. Sauté for 3 more minutes. 5. Add ½ cup broth to deglaze the pot. Once the liquid reduces by half, add the remaining broth. Bring to a boil, reduce the heat and simmer for minutes or until the carrots are fork tender. 6. Add the basil and blend the soup until smooth. Taste for salt. Serve in individual bowls with some chopped herbs and a spritz of lime. Vegetable-Smothered Halibut by Chef Stefanie Sacks Serves 4 FOR FISH: 11/2 pounds halibut fillets, 11/2 to 2 inches thick Juice of 1 lemon, for cleaning fish 1 teaspoon salt, for cleaning fish FOR VEGETABLES: 3 tablespoons extra virgin olive oil 3 garlic cloves, minced 1 large leek, top and bottom trimmed, cut in half lengthwise and thoroughly cleaned, thinly sliced 1 small carrot, julienned 1 small yellow squash, small dice 1/2 teaspoon ground cumin 1/2 teaspoon salt

9 2 cups shredded kale 1/2 cup flat-leaf parsley, loosely packed, roughly chopped 2 tablespoons fresh lemon juice METHOD: 1. Preheat the oven to To clean the fish, wash it with the lemon juice and salt, rinse it under cold water, and pat it dry with a paper towel. Place the whole fish fillet in a baking dish. 3. In a large sauté pan, heat the olive oil over medium heat. Add the garlic, leek, carrot, squash, cumin, and salt. Cook for 5 minutes, stirring regularly. 4. Add the kale, parsley, and lemon juice and toss, cooking for another 5 minutes. 5. When the vegetables are done, smother the fish with the mixture and cover with foil. Bake for 10 minutes. Remove the foil and bake for another 10 minutes or until the internal temperature on the fish reaches Stefanie s Notes Great the day after for a leftover lunch or even an easy dinner, but don t keep longer than that. Reprinted with permission from What The Fork Are You Eating? An Action Plan for Your Pantry and Plate Copyright 2014 by Stefanie Sacks, MS, CNS, CDN, Tarcher Penguin Random House Peanut Butter Dates by Elise Deming RDN 1 date natural peanut/nut butter cacao nibs Chocolate sauce: 1 tablespoon coconut oil 2 teaspoons cocoa powder ½ teaspoon honey Slice open date and remove pit. Fill with your nut butter of choice. Sprinkle cacao nibs inside. Close date and wipe off any excess butter. Place in refrigerator. Combine melted coconut oil with cocoa powder and honey. Remove date from fridge and drizzle chocolate sauce over date and sprinkle with cacao nibs. Refrigerate date until desired.

10 Braised Chicken with Artichokes and Olives I didn t think it was possible to love artichokes more than I already did until I lived in Italy. There they harvest artichokes in both spring and fall, and that abundance graces their cuisine. Artichokes also enhance their health, as they stimulate the gallbladder to produce bile, which escorts toxins out of the body and also helps break down fats in the diet. Here, artichoke hearts are combined with chicken, chickpeas, and olives to create a rich, nourishing stew seasoned with a potpourri of heady and healthful spices, including turmeric, cumin, coriander, and mint. Makes 4 to 6 servings 8 organic boneless, skinless chicken thighs (about 1 ½ pounds), trimmed of excess fat Sea salt Freshly ground black pepper 3 tablespoons extra-virgin olive oil 1 yellow onion, diced 3 cloves garlic, thinly sliced 1 teaspoon turmeric 1/2 teaspoon ground cumin 1/2 teaspoon ground coriander Generous pinch red pepper flakes 1 cinnamon stick, or 1/4 teaspoon ground cinnamon 1 bay leaf 2 cups organic chicken broth, homemade (page 56) or store-bought 2 teaspoons grated lemon zest 3 tablespoons freshly squeezed lemon juice 1 cup canned chickpeas, drained, rinsed, and mixed with a spritz of lemon juice and a pinch of salt 8 thawed frozen or jarred artichoke hearts (see note), quartered 1/2 cup pitted green olives, such as picholine or manzanilla 2 tablespoons chopped fresh mint or cilantro Pat the chicken dry and season with salt and pepper. Heat the olive oil in a Dutch oven or heavy soup pot over medium-high heat. Add the chicken, working in batches if necessary, and cook until well browned on each side, about 3 minutes per side. Transfer to a plate. Decrease the heat to medium. Add the onion and a pinch of salt and sauté until soft and slightly golden, about 5 minutes. Add the garlic and sauté for 1 minute. Add the turmeric, cumin, coriander, red pepper flakes, cinnamon stick, and bay leaf and cook, stirring constantly, until fragrant, about 1 minute. Pour in 1/4 cup of the broth to deglaze the pot, stirring to loosen any bits stuck to the pot. Stir in a pinch of salt and cook until the liquid is reduced by half. Stir in the remaining 1 ¾ cups of broth, the lemon zest, and 2 tablespoons of the lemon juice. Decrease the heat to medium-low, cover, and

11 simmer for 15 minutes. Add the chicken, chickpeas, artichoke hearts, and olives and stir gently to combine. Increase the heat to medium-high and simmer uncovered, stirring occasionally, until the chicken is heated through, about 5 minutes. Stir in the remaining tablespoon of lemon juice. Taste; you may want to add another squeeze of lemon juice or pinch of salt. Garnish with the mint. Cook s Note: The artichoke hearts can be fresh, frozen and thawed, or packed in water in a jar. Whichever type you use, rinse them well. If using fresh artichoke hearts, add them right after adding the garlic. PREP TIME: 20 minutes COOK TIME: 30 minutes STORAGE: Store in an airtight container in the refrigerator for up to 3 days or in the freezer for up to 1 month. Per Serving: Calories: 395; Total Fat: 21.5 g (5 g saturated, 12 g monounsaturated); Carbohydrates: 16 g; Protein: 33.5 g; Fiber: 3.5 g; Sodium: 498 mg

12 Reprinted with permission from The Longevity Kitchen: Satisfying, Big-Flavor Recipes Featuring the Top 16 Age-Busting Power Foods. Copyright 2013 by Rebecca Katz with Mat Edelson, Ten Speed Press, a division of the Crown Publishing Group, Berkeley, CA. Walnut Date and Herb Salad If you re familiar with that famous scene from I Love Lucy, where Lucille Ball freaks out on the chocolate assembly line, that s the way I feel about making finger food. I get overwhelmed, I grow two left thumbs, and I want to cry. (It s really pitiful how cooking calamities can make me feel like a threeyear-old.) This salad started off as an appetizer for company, but as their arrival approached, I had made only a few. So I said (and this is the mild form of what I really said), Screw it! and threw everything into a bowl. Honestly, the format doesn t matter in the least because the flavors work so well together; the sweet dates, peppery arugula, creamy goat cheese, toasty walnuts, and sprightly mint do a lovely dance together. One of the longevity stars here is dates, which first made their earliest culinary appearance (as date honey) in the Old Testament. Who knows, maybe I ve stumbled upon Methuselah s secret for a long, long, long life. MAKES 4 SERVINGS 4 cups tightly packed arugula 1/2 cup loosely packed fresh parsley leaves 1/4 cup loosely packed fresh mint leaves 1/2 cup walnuts, toasted 1/4 cup chopped dates 4 ounces organic chèvre or other soft goat cheese, crumbled 1/2 cup Lemony Balsamic Vinaigrette Put the arugula, parsley, and mint in a bowl and toss to combine. Add the walnuts dates, and chèvre, drizzle with the vinaigrette, and toss again.

13 PREP TIME: 5 minutes COOK TIME: Not applicable. STORAGE: Not applicable. PER SERVING: Calories: 365; Total Fat: 32 g (9 g saturated, 14 g monounsaturated); Carbohydrates: 15 g; Protein: 9.5 g; Fiber: 3.5 g; Sodium: 372 mg COOK S NOTE: You know the old saying opposites attract? Dates and arugula are a perfect example. The sweetness of the dates and the peppery flavor of arugula make the perfect couple. If you re an herb lover, don t hold back: basil, chives, chervil, dill, tarragon all are beautiful additions to this salad. Reprinted with permission from The Longevity Kitchen: Satisfying, Big-Flavor Recipes Featuring the Top 16 Age-Busting Power Foods. Copyright 2013 by Rebecca Katz with Mat Edelson, Ten Speed Press, a division of the Crown Publishing Group, Berkeley, CA.

14 Lemony Balsamic Vinaigrette This dressing lends a light, refreshing flavor to all manner of foods. Since it could hardly be easier to make, I recommend keeping some on hand at all times. I know I do. MAKES 1/2 CUP 2 tablespoons Balsamic Vinegar 2 tablespoons freshly squeezed lemon juice ½ teaspoon lemon zest ½ teaspoon sea salt ½ teaspoon black pepper ¼ cup extra virgin olive oil Combine all of the ingredients in the order in which they are written. Whisk until thoroughly blended. PREP TIME: 5 minutes COOK TIME: Not applicable STORAGE: Store in a glass jar in the refrigerator for up to 1 week. PER SERVING: (2 tablespoons per serving) Calories: 130; Total Fat: 14 g (2 g saturated, 11 g monounsaturated); Carbohydrates: 2 g; Protein: 0 g; Fiber: 0 g; Sodium: 200 mg Reprinted with permission from The Longevity Kitchen: Satisfying, Big-Flavor Recipes Featuring the Top 16 Age-Busting Power Foods. Copyright 2013 by Rebecca Katz with Mat Edelson, Ten Speed Press, a division of the Crown Publishing Group, Berkeley, CA.