Category: Anti-aging menu


To help you get started on your anti-aging eating plan, here is a three-day menu complete with recipes. The menu and recipes incorporate the information and guidelines that appear in this blog. All of the recipes follow the sample menu plan.

Oat bran with walnuts and raisins

Oat bran with walnuts and raisins

1 serving 1/3 cup oat bran 1/2 cup apple juice 1/2 cup low-fat soy milk 1 tbs wheat germ 1 tbs raisins 3 walnut halves, chopped Combine the bran, juice, milk, and wheat germ in a small saucepan. Heat over low heat until the mixture boils and stir constantly. Cook for 3 minutes. Remove from [...]

Favorite bean chili

Favorite bean chili

Serves 4-6 1 cup each chopped onion, diced carrot, diced celery 1 cup water 3 cloves garlic, minced 1/2 cup chopped red, green, or yellow pepper 1/2 tbs chili powder 1/2 tsp cayenne 2 tsp mustard 2 28-oz cans crushed tomatoes (save the juice) 5 cups of cooked beans—your favorites in any combination—pinto, black, garbanzo, [...]

Festive fettuccine

Festive fettuccine

Serves 4 10 oz whole-grain fettuccine 2 cloves garlic, minced 1/2 lb cubed firm tofu, or 1 cup shredded cooked chicken breast 1 tbs extra virgin olive oil 1 1/2 lbs ripe tomatoes, cut into 1-inch pieces (you can also use canned chopped tomatoes) 1 cup fresh basil leaves, packed 1/4 lb asparagus, cut into [...]

Day 1

Day 1

BREAKFAST Oat bran with walnuts and raisins 1/2 grapefruit 1 cup green tea MID-MORNING SNACK 1 cup vegetable juice with lemon LUNCH Favorite Bean Chili Whole-grain crackers Fresh pear, apple, or banana Seltzer water w/lemon MID-AFTERNOON SNACK 8 ounces 2% milk or soy milk DINNER Poached Salmon Veggie Rice Casserole Avocado Salad (red leaf lettuce, [...]

Eggplant dip

Eggplant dip

Makes 1  1/2 cups 1 large eggplant 2 cloves garlic, minced 1 green onion, chopped 1/4 cup chopped parsley 1 tbs lemon juice 10 black olives, pitted and chopped Peel the eggplant and cut it into quarters. Place the pieces into a steamer and steam until tender, about 10 minutes. When cool, press the liquid [...]

Scrambled delight

Scrambled delight

Serves 2 1/2 green pepper, chopped 1/2 red pepper, chopped 1/2 onion, chopped 1/2 cup spinach, chopped Water for steaming 1 clove garlic, minced 1 tsp extra virgin olive oil 4 eggs Dash of salt and pepper In a skillet, steam all the vegetables and garlic in a few tablespoons of water until moderately soft. [...]

Day 3

Day 3

BREAKFAST Sunrise Quinoa with fresh fruit 1 slice whole-grain bread with all-fruit jelly 1 cup green tea MID-MORNING SNACK Mango Smoothie LUNCH Split Pea and Veggie Stew 1/2 whole-wheat pita Iced herbal tea MID-AFTERNOON SNACK Raw vegetables with Eggplant dip DINNER Chicken, Veggie, and Cashew Stir-fry Brown rice

Sunrise Quinoa with fresh fruit

Sunrise Quinoa with fresh fruit

Serves 4 3 cups cooked quinoa 3 apricots, chopped 1 orange, peeled and sectioned 1 cup seedless red grapes, halved 1/4 cup raisins 1/4 cup chopped walnuts or pecans Combine all ingredients except the nuts in a bowl and chill for 1 hour or overnight. Top with nuts before serving.

Red, green, and bean salad

Red, green, and bean salad

Serves 4 1 head romaine or red-leaf lettuce 3/4 cup chickpeas 3/4 cup black beans 1 cup shredded bok choy 1 cup shredded red cabbage 1/3 cup grated low-fat or non-fat cheddar cheese 1 tsp olive oil 2 tbs lemon juice 1 tbs red wine vinegar (or other vinegar) 1/2 cup chopped walnuts or pecans [...]

Day 2

Day 2

BREAKFAST Scrambled Delight 1/2 whole-grain bagel 1 cup green tea MID-MORNING SNACK 1 banana or 1/4 cantaloupe LUNCH Red, Green, and Bean Salad Whole-grain rye crackers 1 cup low-fat milk or soy milk MID-AFTERNOON SNACK 8-ounce container low-fat plain yogurt with 1/4 cup blueberries or strawberries and 1 tbs wheat germ DINNER Festive Fettuccine Brussels [...]