Recipes for Longevity

Focus on more fiber, meatless Mondays and eating clean for longevity.

I believe FIBER will be the most talked about nutrient in our mainstream media in 2025. It has already started, due to the popularity of Dan Buettner and his Blue Zones Project. Blue Zones in general are plant-forward. Each zone eats LOTS of vegetables, whole grains only, daily beans and legumes, about two handfuls of nuts per day and a small amount of meat, fish and dairy.

In my opinion, beans and legumes are absolutely delicious, easy to make, and are good sources of protein and are naturally coupled with vegetables. Eating more veggies is always a great idea.

Digesting Fiber

I try to cook beans or legumes as a meatless Monday meal. In the summer, we eat more salads with crispy garbanzo croutons or bean salads. (I’ll revisit summer bean recipes when the weather gets warmer). This time of year, it’s all about bakes or soups. Here are a couple that I’ve been making since fall.

NOTE: if you have trouble digesting beans (you bloat or have gas after you eat them), you’re having trouble breaking down the intense amount of fiber in your stomach. Start drinking lemon water to add to stomach acid (a good thing), and it should help. If you need more support, add a digestive enzyme before you eat. That will give you more fire power to break down and eliminate your pesky symptoms. DM me and I’ll send over links to my favorite digestive enzymes.

Blue Zone Recipes for Longevity

Thanks to Blue Zones for the recipe ideas. I’ve tweaked all of them as I cooked them to make sure they had a great depth of flavor and deliciousness.

Lebanese-Style Lentil Soup with Greens

2 cups red lentils
12 cups broth (chicken or veg)
1 large red onion, diced
2 small Yukon gold potatoes, diced
1 medium zucchini, diced
2 medium carrots, chopped
2 stalks celery, chopped
4 cups Swiss chard, chopped (spinach or kale can be subbed)
1 bunch of cilantro, chopped
¼ cup of lemon juice, more to taste
1 teaspoon cumin
2 cloves garlic
1 tsp red pepper flakes
Salt and pepper, to taste

In a large pot, add lentils and broth and place on medium heat to boil. In a pan, sauté veggies until soft for 5-10 minutes. After the lentils have cooked for about 8 minutes, add veggie mixture along with diced potatoes and zucchini. Add spices. Reduce heat to medium-low, cover the pot, and cook until the potatoes and lentils are completely cooked, about 15 more minutes. Before serving, add the chopped cilantro. Stir until wilted. Add lemon juice. Enjoy!

Sweet Potato Black Bean Burger

2 cups mashed cooked sweet potato (~2 large sweet potatoes)
Olive oil (for cooking sweet potato)
1 – 1 1/2 cups cooked brown rice* (or sub cooked quinoa)
1 cup cooked/canned black beans (rinsed, well drained , mashed)
1/2 cup finely diced green onion
1/2 cup almond flour
1 eggs
2 1/2 tsp ground cumin
1 tsp smoked paprika
1/4 tsp each salt and pepper (to taste)
1/4 tsp chipotle powder (optional)

For serving: Sliced avocado, sprouts, lettuce, sliced onion, condiments of your choosing: BBQ sauce, ketchup, mustard, salsa, etc.

Preheat oven to 400 degrees and cut sweet potatoes in half. Rub with olive oil and place face down on baking sheet. Bake sweet potatoes until soft and tender to the touch – about 30 minutes – set aside. Reduce oven heat to 375 degrees. While potatoes are baking, cook rice or quinoa.

Add black beans to a mixing bowl and mash half of them for texture. Then add sweet potato and lightly mash, and 1 cup rice, egg, green onion, almond flour and spices. Mix to combine. Add more rice if the mixture feels too wet. It should be very moist but moldable and hold it’s shape. Lightly grease a baking sheet. Mold burgers and bake for a total 30-45 minutes, flipping half way. The longer you bake them the more firm they will get. Serve atop a salad with sliced avocado, red onion, greens, etc.

Black Bean Brownies

1 1/2 cups black beans (1 15-oz can, drained and rinsed very well)
2 tbsp cocoa powder
1/2 cup quick oats
1/4 tsp salt
1/2 cup pure maple syrup
1/4 cup coconut or avocado oil
2 tsp pure vanilla extract
1/2 tsp baking powder
1/2 cup dark chocolate chips

Preheat oven to 350. Combine all ingredients except chips in a good food processor, and blend until completely smooth. Really blend well. (A blender can work, but the texture will be much better in a food processor. Stir in the chips, then pour into a greased 8×8 pan. Sprinkle some chocolate chips over the top. Cook for 15-18 minutes, then let cool at least 10 minutes before trying to cut. If they still look a bit undercooked, you can place them in the fridge overnight and they will magically firm up. You really won’t be able to tell there’s a can of black beans in the recipe!

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