Longevity-Boosting Plant-Based Recipes From Dr. Michael Greger’s ‘The How Not to Age Cookbook’

Physician and bestselling author Michael Greger, M.D. has spent years shouting from the rooftops about the impact food has on our lifespan.

“Diet is understood to be the number one determinant of how long we live. We are what we eat,” he says.

In his latest, The How Not to Age Cookbook, he’s sharing tasty recipes that follow the study-proven recommendations for boosting longevity.

“The NIH-AARP Diet and Health Study found in a substitution analysis that replacing just 3 percent of daily caloric intake from animal protein with plant protein was associated with a 10 percent decreased risk of overall mortality,” says Dr. Greger.

Make one of these plant-based dishes the star of your supper table tonight!

Barley Risotto With Artichokes

(Serves 4)

1 (10 oz.) pkg. frozen artichoke hearts, thawed and chopped
8 oz. mushrooms, sliced
3 garlic cloves, minced
1 cup barley, rinsed and drained
1 tbsp. white miso paste blended with 1 ⁄4 cup hot water
1 tsp. minced fresh thyme
1 ⁄2 tsp. onion powder
1 ⁄4 tsp. pepper
3 1 ⁄2 cups vegetable broth

Directions:

1. In a large pot, heat 1 ⁄4 cup water over medium. Add first 3 ingredients, cover; cook 5 min. Add next 5 ingredients, 1 ⁄2 cup broth and 1 tsp. savory spice blend*; simmer, stirring, until liquid is absorbed.
2. Add remaining broth, 1 cup at a time, stirring until liquid is absorbed in between. Simmer, stirring, until barley is tender. Serve.

*For spice blend: Mix 3 tbsp. nutritional yeast, 1 tbsp. onion powder, 2 tsp. garlic powder, 2 tsp. paprika, 1 tsp. cumin, and 1 ⁄2 tsp. each ground ginger, thyme, mustard powder, turmeric, celery seeds and pepper.

PER SERVING: 215 cal, 8g protein, 43g carbs, 10g fiber, 4g sugar, 1g fat

Black Bean Stew

(Serves 6)

1 red onion, chopped
2 garlic cloves, minced
2 large purple sweet potatoes, peeled and diced
1 red bell pepper, cored, seeded and diced
1 jalapeño, seeded and minced (optional)
2 cups vegetable broth
3 cups canned black beans, drained and rinsed
1 (14.5 oz.) can diced tomatoes, undrained
2 tsp. white miso paste blended with 1 ⁄4 cup hot water

Directions:

1. In a large pot, heat 1 ⁄4 cup water over medium. Add onion, cover; cook 7 min. Add garlic; cook 2 min.
2. Add potatoes, peppers and broth. Bring to a boil, then simmer, covered, 25 min.
3. Stir in beans, tomatoes in their juice and miso mixture; simmer gently, uncovered, until heated through, 5 min. Add mango and cook 1 more min. Stir in cilantro and serve hot.

PER SERVING: 244 cal, 7g protein, 25g carbs, 5g fiber, 12g sugar, 14g fat PER SERVING: 243 cal, 10g protein, 50g carbs, 12g fiber, 13g sugar, 1g fat

Banana Walnut Cake

(Serves 9)

1 tbsp. ground flaxseed
1 1 ⁄2 cups mashed ripe bananas
1 ⁄4 cup unsweetened soy milk
1 ⁄4 cup date syrup
1 tsp. lemon juice
1 tsp. vanilla
1 cup almond flour
1 ⁄2 cup oat flour
1 1 ⁄2 tsp. baking powder
1 ⁄2 tsp. cinnamon
1 ⁄2 cup coarsely crushed walnuts

Directions:

1. In a small cup, add flaxseed and 2 tbsp. warm water. Stir well, then set aside 10 min. Heat oven to 350°F. Line an 8” square baking pan with parchment paper.
2. In a bowl, mix flaxseed mixture with next 5 ingredients. Whisk in flours, baking powder and cinnamon. Fold in crushed walnuts.
3. Transfer batter into pan and smooth top. Bake 30 min.
4. Cool completely in pan. Invert cake onto a plate. Cut into squares and serve topped with Blackberry–Almond Butter Sauce*.

*For sauce: In a blender, puree 3⁄4 cup blackberries, 1 ⁄4 cup unsweetened soy milk, 3 tbsp. almond butter, 3 tbsp. date syrup and 1 tsp. lemon juice.

PER SERVING: 244 cal, 7g protein, 25g carbs, 5g fiber, 12g sugar, 14g fat