Banana Buckwheat Pancakes

   Pancakes in a longevity cookbook? Absolutely, as long as the main ingredient is buckwheat! Buckwheat makes this Southern recipe quite healthy with its high content of fiber and cholesterol lowering properties. 

   4 servings
¾ cup buckwheat flour
½ cup gluten-free rolled oats
½ cup cornmeal
1 teaspoon baking powder
½ teaspoon baking soda
1 banana
2 tablespoons vinegar
2 cups almond milk
½ cup fresh blueberries
1 tablespoon grapeseed oil
Maple syrup, for serving

   1. In a medium bowl, whisk the flour, oats, cornmeal, baking powder, and baking soda together until combined. In a small bowl, mash the banana with the vinegar until smooth; whisk in the almond milk until well combined. Add the wet ingredients to the flour mixture and stir until just combined; do not overmix. Gently fold in the blueberries.
   2. Heat the oil in a large nonstick skillet or griddle over medium heat. Ladle the batter, about ½ cup per pancake, onto the hot pan. Cook for 2 to 3 minutes, until bubbles appear on the surface and the underside is golden brown. Flip the pancakes and continue cooking until set and golden brown on the bottom, about 2 minutes more. Transfer the pancakes to a plate and cover to keep warm. Continue making pancakes until the batter is used up.
   3. Serve the pancakes warm with maple syrup.

Buckwheat is not really a grain, but actually a fruit seed. A great source of fiber, manganese and magnesium and packed with B vitamins, buckwheat is also a good quality protein, containing the eight essential amino acids, including lysine, which is usually lacking in grains. With their rich contents of magnesium and fiber, whole grains like buckwheat can significantly lower your risk of cardiovascular disease, obesity, insulin resistance and type 2 diabetes.

Millet Pilaf

   Millet is an under appreciated grain in America, but very popular with the centenarians of China. If you have never tried this little yellow grain, you are in for a treat! Millet is nutritionally richer than wheat and has the bonus of being gluten free. This recipe is a popular one among many centenarians, which is not surprising, as it is a nice balance of nutrients and healthy oils with beneficial herbs and spices.
   

  
    4 servings
1¼ cups vegetable stock
1 onion, chopped
1 clove garlic, minced
1 cinnamon stick
2 bay leaves
1 teaspoon ground cardamom
1 cup millet
¾ cup frozen peas, thawed
1 cup frozen fava beans, thawed
½ cup pumpkin seeds
2 tablespoons finely chopped fresh parsley
1 tablespoon finely chopped fresh mint
   1. Heat ¼ cup of the vegetable stock in a large saucepan over medium heat. Add the onion and garlic and sauté for 4 to 5 minutes or until softened. Add the cinnamon stick, bay leaves, and cardamom and cook for a few more minutes. Remove the cinnamon stick and bay leaves and discard. Stir in the millet and remaining vegetable stock and bring to a boil. Reduce the heat to medium low, cover and simmer for 20 minutes. Check occasionally and add water if the pan is dry.
   2. Stir the peas and fava beans into the millet, cover, and cook for another 5 to 7 minutes. Uncover the pan and fluff the millet with a fork. Stir in the pumpkin seeds, parsley and mint and transfer the millet to a serving bowl.
   3. Serve warm or at room temperature.
   Though technically a seed, millet is categorized as a grain from a culinary perspective. A good source of magnesium and fiber, millet can significantly lower the risk of cardiovascular disease, obesity, insulin resistance and type 2 diabetes. Millet contains a phytonutrient called plant lignans, which may help protect against breast cancer and heart disease. All this and gluten free, too!

Halibut Crudo

   Crudo means raw in Italian and in the fishing villages of Italy, thin slices of raw fish are often served with whatever is on hand such as olive oil, lemon and basil. The raw fish is marinated and cooked by the citric acid of lemon juice. It is then seasoned with herbs and spices that make the fish easily digestible not to mention delicious. No wonder it has become wildly popular in hip restaurants throughout the US!

   4 servings
1½ pounds very fresh, sushi-grade skinless, boneless halibut fillet
2 tablespoons freshly squeezed lemon juice
1 tablespoon freshly squeezed ginger juice
1 teaspoon sea salt
¼ cup extra virgin olive oil
3 red radishes, thinly sliced
6 black olives, pitted and chopped
8 fresh basil leaves, chopped
1 small jalapeño pepper, sliced paper thin

   1. Cut the halibut fillet into very thin slices and transfer the slices to a shallow dish. Season the fish with salt and drizzle the lemon, ginger juice and 3 tablespoons of the olive oil over the top. Cover the dish with plastic wrap and let it marinate in the refrigerator for 30 minutes.
   2. Meanwhile, mix the radishes, olives, basil and remaining olive oil together in a small bowl. To serve, divide the radish mixture among 4 salad plates and arrange it on one half of each plate. Arrange one quarter of the halibut slices on the empty side of each plate, drizzle some of the marinade over the fish and garnish each plate with the jalapeno slices.

   While the omega rich halibut is the star of this recipe, basil plays an important supporting role in the flavor and healing benefits. Basil is filled with luteolin, a bioflavonoid that is considered one of the best protective substances of cell DNA from radiation. These potent antioxidants help combat the effects of aging and protect against cancer. Basil is a great herb to grow in a sunny kitchen window during the bright summer months, so you can have easy access to its tasty leaves while cooking.

Lemon Chicken with Artichoke Hearts

   This recipe prominently features artichokes, which are very high in potent antioxidants that support liver and gall bladder function while helping to prevent cancer. This simple and tasty chicken dish is quick to prepare and great for your health.

   4 servings
½ cup rice flour
1 teaspoon salt
¼ teaspoon freshly ground pepper
4 boneless, skinless chicken breasts
¼ cup extra virgin olive oil
2 cups chicken broth
 Juice of 1 lemon
1 (10-ounce) jar marinated artichoke hearts, drained and coarsely chopped
2 tablespoons fresh minced sage leaves
Cooked Brown Rice with Pine Nuts, for serving
Fresh vegetables, for serving

   1. Combine the flour, salt, and pepper in a resealable plastic storage bag. Place 1 chicken breast at a time in the flour mixture, seal the bag and shake to coat, transfer to a plate. Repeat with the remaining chicken.
   2. Heat the oil in a large nonstick skillet over medium heat. Add the chicken and cook, turning once, until browned and cooked through, about 8 minutes total. Transfer the chicken to a warmed platter and cover to keep warm.
   3. Add the broth and lemon juice to the same skillet; bring to a boil. Boil until the liquid is reduced to about 1 cup. Stir in the chopped artichokes and simmer until very hot.
   4. Transfer the chicken to 4 serving plates and pour the sauce over. Serve with brown rice sprinkled with pine nuts and fresh vegetables.

   Artichoke native of the Mediterranean, the artichoke belongs to the thistle tribe of the sunflower family. The artichoke vegetable that we eat is actually the plants flower bud. Artichoke is considered a potent liver protector due to its content of a flavonoid called silymarin, which has potent antioxidant properties. Nutritionally, the artichoke is a good source of vitamin C, folate and potassium. This diuretic vegetable also helps improve digestion and reduce cholesterol levels.

Energy Smoothie

   This smoothie is fantastic for promoting energy and is packed with nutrition. The base for this high protein, low calorie beverage is antioxidant rich blueberries and potassium rich bananas mixed with almond milk, which not only adds flavor, but also essential fatty acids and calcium. If you opt to use the High Performance Powder and Five Elements Powder which includes 44 potent Chinese herbs, chlorophyll and fiber you will be benefiting from over 50 Chinese herbs in there that are specifically meant to increase vital energy and longevity.

  2 servings
1½ cups almond milk
1 banana
½ cup fresh or frozen blueberries
½ cup plain coconut yogurt
2 tablespoons wildflower honey
2 tablespoons High Performance Powder
2 tablespoons Five Elements Powder
   Put all of the ingredients into a blender and blend until smooth. Divide between two glasses and serve immediately.

   Of all fruits, blueberries have one of the highest levels of antioxidant activity, helping to reduce the risk of certain cancers and bringing anti aging benefits. Blueberries have neuroprotective properties that can delay the onset of age-related memory loss by shielding brain cells from damage by chemicals, plaque or trauma. They have also been shown to lower blood cholesterol and lipid levels. They are high in manganese and vitamin K and have a very low glycemic load, making them an ideal fruit for diabetics. All this and delicious, too!

Grilled Portobello Mushrooms with Goat Feta

   Goats milk or sheeps milk dairy is high in protein and is much easier to digest than cows milk. The portobellos, like all mushrooms, benefit the immune system. The feta cheese flavors combine so well with the portobello that you practically dont have to season this dish.

   4 servings
4 medium portobello mushrooms, washed and patted dry
½ cup olive oil, plus more for garnish
2 tablespoons freshly squeezed lemon juice
2 cloves garlic, crushed
1 tablespoon fresh oregano leaves
1 tablespoon fresh mint leaves
1 red chili, seeded and minced
½ cup crumbled goat’s milk feta cheese
1 handful flat-leaf parsley, chopped, for garnish


   1. Place the mushrooms on a baking sheet. Put the olive oil, lemon juice, garlic, oregano, mint and red chili into a blender or food processor and pulse until it forms a thick sauce. Brush the sauce on both sides of the mushrooms.
   2. Preheat a stovetop grill pan over medium high heat. When it starts to smoke, grill the mushrooms, turning once, until grill marks appear and the mushroom is softened and releasing juice, about 10 minutes.
   3. Transfer the mushrooms to a serving platter, scatter the cheese over the warm mushrooms, drizzle a little oil over each, garnish with parsley and serve immediately.

Black Bass with Coriander

   Originally created for the emperors and empresses of China to support their health and longevity pursuits, this dish was very popular with Emperor Qianlong of the Qing Dynasty who lived to 89 years of age a rarity in the 1700s and among Chinese royals. Secret ingredients make this bass dish a special treat! Coriander and other spices will boost your circulation and lower your cholesterol, as well as make your hair, nails, tendons and ligaments strong and flexible. 

   6 servings
CORIANDER SPICE MIX
½ teaspoon ground coriander
½ teaspoon finely ground black pepper
½ teaspoon ground cloves
½ teaspoon ground cinnamon
½ teaspoon ground fennel seed
½ teaspoon ground star anise
½ teaspoon ground turmeric
1 (3-pound) skin-on black bass fillet, washed and patted dry
2 large banana leaves
2 tablespoons chopped fresh cilantro
3 cloves garlic, chopped
1 tablespoon grated fresh ginger
1 teaspoon salt
1 tablespoon light soy sauce
Cilantro sprigs, for garnish
Orange wedges, for garnish

   1. To make the spice mix, stir all of the spices together in a small bowl.
   2. Put the fish in a shallow dish, rub the spice mix evenly over the flesh and refrigerate for 1 hour.
   3. Preheat the oven to 375°F. Lay a large sheet of parchment paper on a work surface, stack the banana leaves and set them on the paper. Put the bass fillet on the center of the leaves and sprinkle the cilantro, garlic, ginger and salt over the fish. Drizzle the soy sauce over the fish. Wrap the fish tightly in the banana leaves, then wrap the packet tightly in the paper. Transfer to a baking dish and bake for 25 minutes.
   4. Unwrap the fish, discard the paper and set the packet on a serving platter. Open the banana leaves, exposing the fish and garnish with cilantro sprigs and orange wedges. Serve immediately.


   This coriander spice mix packs a punch of flavor and healthy benefits! Coriander seeds have possible antidiabetic, antiinflammatory and holesterol lowering properties and peppercorns promote intestinal health. Cinnamon has been linked to lowered blood sugar, helpful for improving insulin sensitivity and lowering cholesterol. Cloves and star anise improve digestive function, while fennel seeds boost production of gastric juices and soothe the nervous system. Turmeric boasts antiinflammatory, antioxidant and antitumor properties. If you are on medication, speak with your physician to make sure these spices arent interfering with your medicine.

Mango Avocado Salad

   You can count this among one of the great tried and true longevity dishes and summertime favorites! Mango and avocados, very abundant in that part of the world, have many health benefits.
   4 servings
1 large mango, peeled, pitted and diced
1 large avocado, peeled, pitted and diced
1 cup peeled and diced jicama
2 tablespoons chopped, toasted almonds
1 tablespoon dried cranberries
1 tablespoon freshly squeezed lemon juice
1 tablespoon extra virgin olive oil
   

   Toss the mango, avocado, jicama, almonds and cranberries together in a medium bowl. Drizzle the lemon juice and olive oil over the fruit, toss gently to combine and serve immediately.