The following article is excerpted from Healthy Aging Magazine.To continue reading this article and more like it, log in or subscribe to Healthy Aging Magazine, the lifestyle magazine that is all about following your passion and what you can do rather than what you cant.The Manual of Healthy Longevity & Wellbeingby Luigi Fontana, MD, Ph.D., who is considered an expert in aging and longevity.
Dr.Fontana presents his healthy lifestyle plan, which is not solely on weight loss, as a long-term investment in lifestyle interventions that optimize your metabolic and immune health to help avoid the most common chronic illnesses and prolong your life.Dr.Fontanas book is based on his more than 20 years of research and clinical practice.
He has divided his book into sections on nutrition for longevity, exercise, and wellbeing.He presents over 80 Mediterranean-inspired recipes.Three we like are:Pomegranate and Greens SaladDr.Fontana notes, Pomegranate seeds are powerful antioxidants Antioxidants help remove free radicals, protect cells from damage, and reduce inflammation.Orecchiette with Rapini or KaleDark leafy greens are considered great sources of healthy antioxidants, folic acid, vitamins, and fiber.
Rapini is a favorite in the Mediterranean.Tuna Steaks with Grilled Capsicum and Edamame SaladEdamame are whole, immature soybeans, and some studies have shown that soybeans may lower circulating cholesterol levels, Dr.Fontana said.Capsicum is otherwise known as a bell pepper and is regarded for its nutritional benefits of vitamins A and C.Not only are these recipes and all of the ones featured in Dr.Fontanas book healthy, but they are delicious too!Tuna Steaks with Grilled Capsicum and Edamame SaladMakes 4 servings10 oz.
tuna steaks cup fresh orange juice10 oz.long red or green capsicums (bell peppers)3 oz.edamame large jalapeo chili, or small hot red chilir2 tablespoons extra virgin olive oil1 tablespoon finely sliced flat-leaf (Italian) parsley2 garlic cloves, crushedJuice of lemonSalt and freshly ground black pepper2 tablespoons low-salt soy sauce2 spring onions (scallions), finely slicedWasabi, to taste1 oz, slivered almonds, to serveMarinate the tuna in the orange juice for 60 minutes.
Turn the fish after 30 minutes.In the meantime, heat a chargrill pan or barbecue chargrill plate over a high heat and grill the capsicums for 10 minutes, turning frequently, until theyre blistered and tender.Peel the skin off and remove the seeds before chopping them into small dice.Boil the edamame for 5 minutes in plenty of water.Drain and place in a small bowl with the jalapeno.
Add the olive oil, parsley, garlic and lemon juice.Stir well and season to taste with salt and pepper.In another small bowl, mix the soy sauce with the sliced onion and a tiny piece of wasabi.Mix well.Remove the tuna steaks from the orange juice.
Heat a nonstick frying pan with a lid over a medium heat.Place the steaks in the pan and reduce the heat to low.Cover and cook for up to 20 minutes, or until just cooked through (depending on the thickness of the steaks).
Remove from the pan and brush with the soy sauce mix and set aside to cool.To serve, break the tuna into bite-sized chunks and place in a serving dish, add the capsicum, edamame and jalapeo along with the dressing and toss.Sprinkle with almonds.Recipes excerpted with permission from Manual of Healthy Longevity & Wellbeing: A Three Step Planby Luigi Fontana published by Hardie Grant Publishing, March 2023.Hardcover.
Publisher: Healthy Aging ( Read More )
