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7/29/2019 The Longevity Kitchen By Rebecca Katz - Recipes and Excerpt
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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=16077429427/29/2019 The Longevity Kitchen By Rebecca Katz - Recipes and Excerpt
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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
7/29/2019 The Longevity Kitchen By Rebecca Katz - Recipes and Excerpt
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7/29/2019 The Longevity Kitchen By Rebecca Katz - Recipes and Excerpt
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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
7/29/2019 The Longevity Kitchen By Rebecca Katz - Recipes and Excerpt
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7/29/2019 The Longevity Kitchen By Rebecca Katz - Recipes and Excerpt
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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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7/29/2019 The Longevity Kitchen By Rebecca Katz - Recipes and Excerpt
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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