7 anti aging-recipes

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  • 1. Return to Article Ever wondered if you could really add years to your life by making smarter food choices? You can! Turn back the hands of time with these 7 dishes. They're chock full of antioxidants and vitamins that lower cholesterol, prevent heart disease and slow aging effects. Oh, and they’re delicious... Plank-Grilled Sweet Soy Salmon An abundant source of omega-3 fatty acids, fish can help prevent cholesterol buildup and abnormal heart rhythms. Using a plank to grill fish keeps it from sticking or falling through the grate and imparts a subtle smoky flavor to the salmon. You could also use mahi-mahi or Pacific halibut in this recipe. Serves: 4 Preparation time: 2-1/4 hours Ingredients 1/4 cup reduced-sodium soy sauce 1/4 cup sake or dry white wine 1/4 cup mirin (see Note) 2 tablespoons sugar 3 tablespoons coarsely chopped scallions 3 tablespoons coarsely chopped fresh ginger 4 5-ounce wild salmon fillets or steaks, 3/4 to 1 inch thick, skin on 1 small lemon, thinly sliced Preparation 1. Soak a grilling plank in water for 2-4 hours. 2. Meanwhile, combine soy sauce, sake (or white wine), mirin, sugar, scallions and ginger in a small saucepan and bring to a boil. Remove from the heat and let cool to room temperature. 3. Place salmon in a shallow dish and pour the marinade over it. Place lemon slices on top. Marinate in the refrigerator for at least 30 minutes but no more than 2 hours, turning the fish once or twice. 4. Preheat grill to medium-high. 5. Place the soaked plank over direct heat on the grill and heat for 2 minutes. Move the plank so it’s over indirect heat. Remove the salmon from the marinade, place it skin-side down (if using fillets) on the hot plank and replace the lemon slices on top. Close the lid and cook until the fish is just cooked through, about 10 to 15 minutes. Use the plank as the serving platter, if desired. Enjoy! Nutrition Facts Per serving: 233 calories 10 g fat (2 g sat, 3 g mono) 7 Scrumptious Anti-Aging Recipes HEALTH | BODY | LIFE | SOUL Print Page 1 of 77 Anti-Aging Recipes 12/14/2009http://www.lifescript.com/Body/Food/Cook/7_Anti-Aging_Recipes.aspx?p=1
  • 2. 90 mg cholesterol 1 g carbohydrate 32 g protein 0 g fiber 93 mg sodium 794 mg potassium Nutrition Bonus: selenium (84% Daily Value), potassium (23% DV), excellent source of omega-3s Red Wine Marinade Red wine contains resveratrol which slows aging, particularly in the heart. This simple classic marinade is perfect paired with dark meats. For intense flavor, use a full-bodied red, such as Shiraz or Zinfandel. For poultry, try a lighter red, such as Pinot Noir or Burgundy. Serves: 4-8 Preparation time: 10 minutes Ingredients 2 cups red wine 1 small onion, diced 2 3-inch strips orange zest 2 sprigs fresh rosemary, coarsely chopped 2 tablespoons red currant jelly 1 teaspoon kosher salt 1 teaspoon freshly ground pepper Preparation 1. Combine wine, onion, orange zest, rosemary, jelly, salt and pepper in a medium bowl. Pour the marinade into a shallow baking dish or 1-gallon sealable plastic bag for marinating 1 to 2 pounds (4-8 servings) of your chosen protein. Enjoy! Nutrition Facts Per 2 teaspoons: 8 calories 0 g fat (0 g sat, 0 g mono) 0 mg cholesterol 1 g carbohydrate 0 g protein 0 g fiber 16 mg sodium 12 mg potassium Roasted Asparagus with Pine Nuts Asparagus is rich in immunity-enhancing antioxidants, while pine nuts offer heart-healthy monounsaturated fat. Roasting is one of the easiest and tastiest ways to cook asparagus. Here we give it an extra flourish with a quick sauce of reduced balsamic vinegar and a sprinkling of toasted pine nuts. Serves: 4 Preparation time: 20 minutes Ingredients 2 tablespoons pine nuts 1-1/2 pounds asparagus 1 large shallot, thinly sliced 2 teaspoons extra-virgin olive oil 1/4 teaspoon salt, divided Page 2 of 77 Anti-Aging Recipes 12/14/2009http://www.lifescript.com/Body/Food/Cook/7_Anti-Aging_Recipes.aspx?p=1
  • 3. Freshly ground pepper to taste 1/4 cup balsamic vinegar Preparation 1. Preheat oven to 350° F. Spread pine nuts in a small baking pan and toast in the oven until golden and fragrant, about 7 to 10 minutes. Transfer to a small bowl to cool. 2. Increase oven temperature to 450° F. Snap off the tough ends of asparagus. Toss the asparagus with shallot, oil, 1/8 teaspoon salt and pepper. Spread in a single layer on a large baking sheet with sides. Roast, turning twice, until the asparagus is tender and browned, about 10 to 15 minutes. 3. Meanwhile, bring vinegar and the remaining 1/8 teaspoon salt to a simmer in a small skillet over medium-high heat. Reduce heat to medium-low and simmer, swirling the pan occasionally, until slightly syrupy and reduced to 1 tablespoon, about 5 minutes. To serve, toss the asparagus with the reduced vinegar and sprinkle with the pine nuts. Enjoy! Nutrition Facts Per serving: 120 calories 6 g fat (0 g sat, 3 g mono) 33 mg cholesterol 4 g carbohydrate 11 g protein 0 g fiber 112 mg sodium 0 g potassium Dark Chocolate Meringue Drops Dark chocolate has been known to lower blood pressure and cholesterol. With a knock-your-socks-off bittersweet chocolate taste, these meringue cookies have a puffy exterior and a moist interior. For an interesting flavor-texture combination, add finely chopped cocoa nibs to the batter. Nibs, which are bits of roasted and hulled cocoa beans, are crunchy and have a pure (unsweetened) chocolate taste. Serves: Makes about 40 cookies Preparation time: 1 hour Ingredients 5 ounces bittersweet chocolate (60-75% cacao), divided 2 tablespoons unsweetened cocoa powder (preferably Dutch-process), sifted after measuring if lumpy 3 tablespoons cocoa nibs, optional 1/3 cup egg whites (about 3 large), at room temperature 1/2 teaspoon cream of tartar 1/2 cup sugar, divided (use 1-1/2 teaspoons less if cocoa nibs are omitted) 1/2 teaspoon vanilla extract Preparation 1. Position racks in upper and lower thirds of oven; preheat to 350°F. Line 2 baking sheets with parchment paper and coat the paper with cooking spray. 2. Coarsely chop 3 ounces of chocolate and place it in a small microwave-safe bowl. Microwave on medium for 1 minute. Stir, then continue microwaving on medium, stirring every 20 seconds, until mostly melted. Stir until the remaining chocolate melts completely. 3. Chop the remaining 2 ounces chocolate into pieces the size of mini chocolate chips. Combine in a small bowl with cocoa and cocoa nibs (if using). 4. Combine egg whites and cream of tartar in a clean medium mixing bowl. Beat with an electric mixer on low for 30 seconds, then at medium speed until soft peaks start to form. Immediately add Page 3 of 77 Anti-Aging Recipes 12/14/2009http://www.lifescript.com/Body/Food/Cook/7_Anti-Aging_Recipes.aspx?p=1
  • 4. about 2 tablespoons sugar; beat for 1 minute. Slowly, about a tablespoon at a time, add the remaining sugar, then vanilla, continuing to beat on medium speed until the mixture is smooth, opaque, glossy and thickened, about 2 minutes longer. Scrape down the sides of the bowl, raise the speed to high, and beat for 30 seconds more. Lightly fold in the chocolate-cocoa mixture and the melted chocolate just until evenly incorporated and no streaks remain; do not overmix. Immediately drop the batter by rounded teaspoonfuls about 1 inch apart onto the prepared baking sheets. 5. Bake the cookies, switching the pans back to front and top to bottom halfway through, until just firm when gently pressed on top but still soft inside, 8 to 12 minutes. Transfer the pans to wire racks and let stand for 1 to 2 minutes. Then slide the paper from the pans to a flat surface and let the cookies cool completely, about 15 minutes. Gently lift the cookies from the parchment paper using a wide-bladed spatula. Enjoy! Nutrition Facts Per cookie: 28 calories 1 g fat (1 g sat, 0 g mono) 0 mg cholesterol 5 g carbohydrate 0 g protein 0 g fiber 4 mg sodium 10 mg potassium Ginger-Steamed Fish with Troy's Hana-Style Sauce This shoyu-based sauce with fresh ginger, garlic and sesame is a Hana classic. Aloha Shoyu is the preferred brand at the Hawaiin hotel. (We use reduced-sodium soy sauce to keep the sodium in check.) Chef David Patterson prepares the dish with onaga, a red snapper found only in the Hawaiian waters; it’s tender, sweet and mild in flavor. We found that halibut and other white fish were also delicious. Serves: 6 Preparation time: 20 minutes Ingredients For the fish: 6 5-ounce portions striped bass, halibut or any flaky white fish 6 1/4-inch-thick slices peeled fresh ginger For the sauce: 1/4 cup minced peeled fresh ginger 1/4 cup chopped garlic 1/4 cup sesame seeds 2 tablespoons grapeseed oil or canola oil 2 tablespoons toasted sesame oil 1/4 cup reduced-sodium soy sauce 2-3 scallions, thinly sliced, for garnish Preparation To prepare fish: 1. Bring 1 to 2 inches of water to a boil in a pot large enough to hold a two-tier bamboo steamer. (If you don’t have a steamer, improvise by setting mugs upside down in a large pot and resting a large heatproof plate on top.) Put a heatproof plate in each of the steamer baskets. Place 3 portions of fish on each plate with a slice of fresh ginger on top. Stack the baskets, cover and set over the boiling water. Steam the fish for 7 minutes per inch of thickness. Page 4 of 77 Anti-Aging Recipes 12/14/2009http://www.lifescript.com/Body/Food/Cook/7_Anti-Aging_Recipes.aspx?p=1
  • 5. To prepare sauce: 1. Meanwhile, combine minced ginger, garlic and sesame seeds in a small bowl. Heat grapeseed (or canola) oil in a medium skillet over medium-high heat. Add the ginger mixture and cook, stirring, until fragrant, 1 minute. Add sesame oil; allow the mixture to get hot. Add soy sauce (be careful, it will splatter a bit) and cook for 1 minute more. 2. Transfer the fish to a deep platter. Discard the ginger slices. Pour the sauce over the fish and garnish with scallions. Enjoy! Nutrition Facts Per serving: 310 calories 16 g fat (1 g sat, 6 g mono) 45 mg cholesterol 4 g carbohydrate 31 g protein 1 g fiber 444 mg sodium 674 mg potassium Nutrition Bonus: selenium (74% Daily Value), magnesium (31% DV), potassium (20% DV), excellent source of omega-3s Beets & Greens Salad with Cannellini Beans Rich in nitrates, beets help lower blood pressure and decrease the risk of heart disease. Sometimes beets in the market have beautiful, unblemished, tender greens attached. Blanch the greens and toss with beans and vinaigrette, using some of the beets to garnish the salad, as in this recipe. Or, you can make the salad with beet greens on their own. Either way is delicious. Serves: 4 Preparation time: 2 hours Ingredients 2 bunches beets with unblemished greens or 8 cups lightly packed beet greens 2 cloves garlic, crushed and peeled 1/2 teaspoon salt 3 tablespoons red-wine vinegar 1/3 cup extra-virgin olive oil 1 teaspoon dried oregano or 2 teaspoons fresh oregano leaves, minced Freshly ground pepper to taste 15-ounce or 19-ounce can cannellini beans, rinsed 1/4 cup thinly slivered red onion (1/2 small onion) Preparation 1. If using beets, preheat oven to 400°F. Cut greens from beets, leaving about 1 inch of stem attached; reserve about 8 cups greens, lightly packed. Wash and dry the beets. Wrap in foil and roast until tender, 1-1/4 to 1-1/2 hours, depending on the size. (Alternatively, place beets in a microwave- safe dish, add 1/4 cup water, cover and microwave on high for 20 to 25 minutes.) When the beets are cool enough to handle, peel 4 of them and cut into 1/2-inch wedges. You should have about 2 cups. Place in a medium bowl. (Reserve the remaining beets for another use.) 2. Using a mortar and pestle or the side of a chef’s knife, mash garlic and salt into a paste. Transfer to a large bowl. Add vinegar and whisk to blend. Add oil, oregano and pepper, whisking until blended. Measure out 1 tablespoon and add to the beet wedges; toss to coat. Add beans to the remaining dressing and toss to coat. Marinate at room temperature until ready to use. Page 5 of 77 Anti-Aging Recipes 12/14/2009http://www.lifescript.com/Body/Food/Cook/7_Anti-Aging_Recipes.aspx?p=1
  • 6. 3. Place onion in a small bowl, cover with cold water and add a handful of ice cubes; let stand for 10 minutes, or until ready to use. 4. Meanwhile, bring 2 cups lightly salted water to a boil in a large wide pan. Wash beet greens in several changes of water; trim the stems. Add the greens to boiling water, cover and cook until tender, about 5 minutes. Drain well, pressing on the greens with the back of a spoon to remove excess moisture. Cut into 1-inch pieces. 5. Drain the onion. Add to the beans along with greens; toss to coat. Spoon the salad onto a serving platter or individual plates and garnish with the beets, if using. Serve immediately. Enjoy! Nutrition Facts Per serving: 302 calories 19 g total fat (2 g sat, 13 g mono) 0 mg cholesterol 28 g carbohydrate 7 g protein 8 g fiber 869 mg sodium 821 mg potassium Nutrition Bonus: vitamin A (90% Daily Value), vitamin C (30% DV), potassium (23% DV), folate & iron (20% DV), calcium & magnesium (15% DV) Whole-Wheat Blueberry Bars Compounds in blueberries diminish inflammation and prevent damage caused by free radicals (molecules that damage cell membranes). These delicious blueberry treats feature moist fruit filling with a crunchy topping made with the same dough as the crust. Serves: Makes 15 bars Preparation time: 50 minutes Ingredients For the crust: 1-1/3 cups plus about 3 tablespoons whole-wheat pastry flour, divided 1/2 teaspoon baking powder 1/2 teaspoon baking soda 1/2 teaspoon salt 1 cup packed light brown sugar 2 tablespoons butter, softened 2 tablespoons canola oil 1 large egg 1 teaspoon vanilla extract For the blueberry filling: 1/2 cup granulated sugar 2 tablespoons all-purpose flour 1 teaspoon freshly grated lemon zest 2 cups fresh or frozen blueberries 1 tablespoon lemon juice Confectioners' sugar for dusting (optional) Preparation To make crust: 1. Preheat oven to 350°F. Coat an 8” x 12” baking dish with nonstick cooking spray. Page 6 of 77 Anti-Aging Recipes 12/14/2009http://www.lifescript.com/Body/Food/Cook/7_Anti-Aging_Recipes.aspx?p=1
  • 7. 2. Whisk together 1-1/3 cups whole-wheat pastry flour, baking powder, baking soda and salt in a large bowl. Beat together brown sugar, butter, oil, egg and vanilla in another large bowl with an electric mixer on high speed until smooth, making sure no lumps of brown sugar remain, about 1 minute. Add the dry ingredients and stir with a wooden spoon until well blended. (The dough will be quite firm.) 3. Transfer two-thirds of the dough to the prepared baking dish; cover the dough with a piece of plastic wrap and use it to press the dough into the bottom of the dish in an even layer. Remove the plastic wrap. Bake until puffed and golden, about 15 minutes. To make the topping: 1. Gradually work enough of the remaining 3 tablespoons whole-wheat pastry flour into the remaining dough using your fingertips, until it resembles coarse crumbs. To make the filling: 1. Stir together sugar, all-purpose flour and lemon zest in a small bowl. 2. Combine blueberries and lemon juice in a medium saucepan; cook, stirring, over medium heat until the berries begin to exude juice. Add the sugar mixture and stir until the filling reaches a simmer and thickens. 3. Push down the higher outside edges of the baked crust with a wooden spoon; pour the hot filling over it and spread all the way to the sides of the dish. Sprinkle the crumb topping over the top. Bake until the topping is golden, 15 to 20 minutes longer. 4. Transfer the baking dish to a rack and let cool, covered with a kitchen towel to soften the crumbs slightly. Cut into 15 bars. Dust lightly with confectioners' sugar if using. Store at room temperature in an airtight container. Enjoy! Nutrition Facts Per serving: 169 calories 4 g fat (1 g sat, 1 g mono) 18 mg cholesterol 32 g carbohydrate 2 g protein 2 g fiber 104 mg sodium 22 mg potassium Check out our 7 Anti-Aging Recipes slideshow. Want more? Check out these EatingWell features: Browse EatingWell Recipe Collections Browse Healthy Recipes Browse More Anti-Aging Recipes How Much Do You Know About Healthy Cooking? Do you practice healthy cooking techniques? Test yourself to see how much you know about what foods are good for you and how to cook for lean looks. For more information about anti-aging foods, check out our blog post on Health Bistro. See what Lifescript editors are talking about and get the skinny on latest news. Share it with your friends (it’s free to sign up!), and bookmark it so you don’t miss a single juicy post! Talk to us on Facebook and Twitter! Copyright © 1998 – 2009 – www.LifeScript.com – All rights reserved. Page 7 of 77 Anti-Aging Recipes 12/14/2009http://www.lifescript.com/Body/Food/Cook/7_Anti-Aging_Recipes.aspx?p=1