Eat like a centenarian

There is a lot of buzz regarding Blue Zone diets and eating for longevity.

Dan Buettner, author of The Blue Zones , estimates that people lose a minimum of 13 years of life by eating a typical U.S. diet.

“This year, more than 678,000 Americans will die from conditions associated with what they eat: high blood pressure, high blood sugar (type 2 diabetes), and high cholesterol,” Buettner said. “Collectively, 20 percent [of healthcare costs are] spent on diseases linked to unhealthy diets.”

According to National Geographic , in a single year Americans consume a total 264 pounds of meat; 123 pounds of sugar and caloric sweeteners (including some 39 gallons of soda pop); 16 gallons of milk; and more than 40 pounds of cheese, some of which tops our annual 46 slices of pizza. Seventy percent of our calories come from processed foods, containing additives, many known to cause cancer.

We can all make small changes that can add up to big health benefits, and dietary differences lead to big differences in lifespan. Cutting back on meat, dairy products, and processed foods are easy changes that could add years to your-and your children’s-lives.

So, what should we be adding to our diets to create highly nutritious and delicious meals? The answer lies in the produce section.

I start by looking at what is in season. Winter is a great time to start eating veg-centric meals: Hard-shelled squashes, mushrooms, and greens are versatile, delicious, and a blank canvas for flavor.

Butternut Squash, Mushroom, and Black Bean Tacos

Serves 4

I could eat these tacos every day. I love the textures and flavor. Eating meatless doesn’t mean eating bland food. Mushrooms add umami (or savory) flavor that satisfies. You can refrigerate leftovers for up to three days, or you can use them to make chili or soups.

Skip envelopes of seasoning mix, loaded with salt, sugar, and chemicals. Instead, purchase individual spices from a high-quality spice trader to yield an endless variety of flavor possibilities in your pantry.

Cooking black beans from dried beans is preferable, but if you are short on time, canned beans will do. Look for beans that do not add salt or seasoning, and be sure to rinse canned beans before using. Also, corn tortillas-which contain fiber-are superior to highly processed flour ones.

Extra virgin olive oil

1 small red onion, sliced thinly

1 red pepper, sliced thinly

4 ounces cremini mushrooms, sliced thinly

Sea salt and freshly cracked black pepper

2 cups 1-inch cubed butternut squash

3 cloves garlic, minced

1 cup cooked black beans

2 teaspoons ground ancho chiles

1 teaspoon dried cumin

1 teaspoon ground guajillo chile

½ cup tomato puree (not sauce)

12 best quality corn tortillas (or homemade)

1 cup homemade guacamole

1. Heat a large saut é pan, lightly coated with extra virgin olive oil, over medium-high heat. Saut é onion and pepper until lightly caramelized.
2. Add mushrooms and squash. Continue cooking, stirring occasionally, for about 5 minutes or until squash begins to soften.
3. Add garlic, beans, spices, and tomato puree. Reduce heat to medium-low and cook, stirring occasionally until squash is tender (about 7-10 minutes).

I like to toast tortillas over a flame to give them a charred flavor and soften them up. You can also toast tortillas in a hot, dry pan then wrap them in foil to keep warm. Over a flame, toast tortilla for about 10 seconds per side. Wrap in foil to keep warm.

Guacamole

Everyone has their favorite recipe. My recipe is more of a suggestion. Feel free to embellish as you wish. Guacamole is a great recipe to get kids involved in cooking. Cover the surface of leftover guacamole with parchment paper to keep it from oxidizing and darkening.

3 large ripe avocadoes (ripe avocadoes will yield when gently pressed)

Zest and juice from 1 large lime

3 tablespoons extra virgin olive oil

1 teaspoon sea salt

½ teaspoon freshly cracked black pepper

1 garlic clove, grated on a microplane

½ red onion, cut into very small dice

Garnishes: chopped fresh cilantro, pomegranate arils (loaded with antioxidants and vitamins!), chopped olives, diced tomatoes, diced cucumbers, diced jicama

1. Mash avocadoes in a mixing bowl.
2. Add zest, juice, olive oil, salt, pepper, garlic, and onion. Stir to combine.
3. Garnish as desired.

Cannellini Bean and Farro Stew

I love this dish–comforting with tons of flavor. I use lots of fresh herbs to add flavor, as well as aromatics like garlic and leeks. I serve the stew with a topping of gremolata that adds a citrus zing to each bite. For added protein and fiber, I also add pistachios to my gremolata.

Farro is my favorite grain. Grown exclusively in Italy, farro is an ancient grain with tons of fiber and a delicious, chewy texture.

Extra virgin olive oil

Sea salt and freshly cracked black pepper

2 large leeks, sliced thinly, white parts only

1 red onion, sliced thinly

2 red peppers, sliced thinly

2 large sweet potatoes (I use Japanese purple sweet potatoes for added antioxidants), not peeled, cut into 1-inch dice

½ butternut squash, cut into 1-inch dice

1 fennel bulb, sliced thinly

6-8 garlic cloves, minced

1 cup cooked Cannellini beans

1-ounce dried porcini mushrooms

3 tablespoons tomato paste

1 cup farro

4 cups vegetable broth (homemade preferred) or water

Bouquet garni of parsley stems, thyme sprigs, and rosemary sprigs tied with kitchen twine

Garnishes: Gremolata and goat cheese

Preheat oven to 350°F.

1. Heat a large Dutch oven or sauté pan, lightly coated with olive oil, over medium-high heat.
2. Sauté leeks, onion, peppers, potatoes, squash, fennel, and garlic, in batches, until caramelized, being sure to season each batch with salt and pepper.
3. Add sautéed ingredients back to Dutch oven or a casserole, and stir in beans, dried mushrooms, farro, broth or water, and herb sprigs.
4. Cover and cook in preheated oven for 30-40 minutes until vegetables are tender and farro is cooked through.
5. Serve with gremolata (see next recipe) and a sprinkle of crumbled goat cheese.

Gremolata

Gremolatas are my secret weapon for adding flavor and richness to dishes. More than just chopped herbs for sprinkling, a good gremolata adds texture, a pop of citrus, and richness of extra virgin olive oil. I use them on fish, veggie dishes, grains, and anywhere I want to zhuzh up a dish. Store leftover gremolata, covered, in the fridge for up to 4 days.

1/3 cup finely chopped flatleaf parsley

2 garlic cloves, grated on a microplane

Zest and juice of 1 orange

Zest and juice of 1 lemon

2 tablespoons extra virgin olive oil

¼ cup finely chopped, toasted pistachios (or your favorite nut or seeds like pepitas)

1. Stir together parsley, garlic, zests, juices, olive oil, and pistachios.
2. Dollop over EVERYTHING!

Laura Frankel is the Director of Culinary Services at Tamarisk for CJE SeniorLife, happily creating cozy, comfy dishes with modern and trendy vibes.