DR. NATHAN'S HEALTH BLOG

live to 100

How To Live To Be 100+

To find the path to long life and health, Dan Buettner and team study the world’s “Blue Zones,” communities whose elders live with vim and vigor to record-setting age. In his talk, he shares the 9 common diet and lifestyle habits that keep them spry past age 100.

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Avocado & Cashew Cream Parfait

Refrigeration Time: Overnight Prep: 60 mins Servings: 12 Avocado Mousse Ingredients 6 ripe avocados 1 cup lemon juice, freshly squeezed 1/3 cups of honey Directions Remove skin and seed from avocados, and place the green flesh into a food processor, removing all brown spots as you go. Add lemon juice and honey, and blend until smooth and creamy. Chocolate Cashew Cream Ingredients 2 tablespoons raw cacao powder 1 cup raw cashews 2 tablespoons honey 1⅓ cups water Directions Place cacao powder, cashew nuts, honey and water into blender, and blend until a smooth and creamy consistency. Crumble & Assembly Ingredients 1 cup raisins/sultanas 1 cup pecans 1 teaspoon tahini ¼ cup unsweetened shredded coconut 500g blueberries 6–8 strawberries, sliced or 2–3 kiwi fruit, sliced Directions To make crumble, combine raisins/sultanas, pecans, tahini and coconut in food processor, and mix until well combined. To assemble, place a layer of blueberries across

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Baked Lentil Marinara Spaghetti Squash

Ready In: 1 hour 35 mins Prep: 25 mins Cook: 1 hour 10 mins Servings: 6–10 Ingredients 1 lg. approx. 6–7 cups Spaghetti Squash, Cooked 1 cup Dried Lentils 1 tsp. Dried Oregano 1/2 tsp. Sea Salt 1 tsp. Italian Seasoning 1–2 Garlic Cloves, Minced 1/4 tsp. Black Pepper 1/8 tsp. Crushed Red Pepper (Optional) 1 14.5-oz. can Organic Diced Tomatoes 1 tsp. Dried Parsley (Or Fresh If You Prefer) 1 tsp. Paprika 1/2 cup Organic Tomato Paste (Canned) 1/2 cup Purple Onion, Finely Chopped Fresh Parsley For Garnish Nutritional Yeast Directions Preheat oven to 400°F. Slice spaghetti squash in half lengthwise, remove seeds and add to baking sheet, with the skin down and flesh facing up. Roast in the oven for 45–50 minutes or until you can use a fork to pull the flesh apart and it resembles noodles. While the squash is cooking, add lentils and 2 cups water

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Wendy Baziliian’s Carrot-Walnut Pate

Ingredients 1/3 cup walnuts, soaked overnight in the fridge and drained 1/2 cup diced celery 1/2 cup thinly sliced green onion 1 cup shredded carrot 1 whole lemon, juiced 1 clove garlic, crushed salt and pepper to taste Directions Place all of the ingredients in a food processor and pulse for approximately 2 minutes, stopping the machine every 15 seconds or so to scrape down the sides of the bowl. Adjust the taste to your liking with a little salt and pepper. (Recipe from https://healinglifestyles.com/)

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Indian-Spiced Cauliflower Soup

Ready in: 53 minutes Prep: 20 minutes Cook: 33 minutes Servings: 6 Ingredients 1 cup Celery Salt and Pepper, to taste. 1/2 tsp. Ground Cardamom 1/4 tsp. Cayenne Pepper 3 lbs. Cauliflower, Core Removed (Cut Into Bite-Size Pieces) 1/2 tsp. Ground Ginger 1 cup Yellow Onion, Chopped 1 tsp. Ground Cumin 1 tsp. Curry Powder 3 cups Vegetable Stock 4 cups Baby Spinach Packed (Optional) 1/2 tsp. Garlic Salt Directions In a large pot, heat the oil over medium-high heat until shimmering. Sauté the onion and celery, stirring frequently, until they start to soften, about 5–8 minutes. Add the cauliflower and vegetable stock, stirring to combine. Cover the pot and reduce the heat to medium. Cook for 20–25 minutes, stirring frequently, until the cauliflower is tender. Add the curry powder, cumin, garlic salt, cardamom, ginger and cayenne, and remove the pot from the heat. Allow the soup to cool slightly

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Breakfast Sushi

Ready in: 10 minutes Prep: 10 minutes Servings: 1 Ingredients 1 Medium-size banana 1/4 cup Peanut butter, or nut butter of your choice 1/2 cup Organic Brown Rice Cereal Directions Peel and slice banana in to 1/2-inch slices. Spoon peanut butter and rice cereal into separate bowls. Roll the sides of each banana slice into the peanut butter, evenly coating all sides. Then roll the peanut butter-covered slices into the cereal. (Recipe from sprouts.com)

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Beet & Bean Dip

Ready in: 10 minutes Prep: 10 minutes Servings: 1 1/2 cups Ingredients 1 medium red beet/beetroot, peeled and steamed 1 teaspoon oil or tahini 3 teaspoons lemon juice 15 oz/400g can cannellini beans, drained and rinsed ¼ cup pine nuts ½ teaspoon salt (optional) ¼ cup water Directions Steam beets/beetroots. Peel then coarsely chop beets. Drain beans, reserving 1/4 cup of the liquid. Place beets, beans, tahini, lemon juice and seasonings in food processor; cover. Process until smooth, scraping down sides as necessary. Add reserved liquid; process until smooth. Spoon dip into small bowl. Cover. Refrigerate until ready to serve. To serve, drizzle dip with olive oil and garnish with chopped toasted pistachios or pepitas, if desired. Serve with warm pita wedges or pita chips. (Recipe from Eat more/CHIP cookbook)

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Overnight Oats (3 ways)

Ingredients Rolled Oats (about 1/2 a cup) Frozen cut pineapple (1 cup) Turmeric powder (1/8 tsp)  All spice powder (1/8 tsp) Almond milk (1 cup)  Directions Mix all of the above and let it soak overnight in the fridge. Enjoy with 1/4 cup of fresh or frozen (thawed) berries for each serving. – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – –  Ingredients Rolled Oats (1/2 a cup Blueberries (1/2 a cup, fresh or frozen) Flax seeds (1 tsp, crushed) Cinnamon (1/2 tsp) Oat milk (1 cup) Directions Mix all of the above and soak overnight in the fridge. Enjoy with half a banana cut as topping. – – –

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Healthy Ambrosia Salad

Ingredients oranges, peeled and chopped  (2) pineapple chunks (2 cups) banana, sliced (1) shredded coconut (1/4 cup) dried cranberries (1/8 cup) orange juice concentrate (1 tablespoon) almond  extract, optional (1/2 teaspoon) water (1 tablespoon) Directions Combine the oranges, pineapple, banana, coconut, and cranberries in a medium  bowl. Combine the orange juice concentrate, water, and optional almond extract in a small bowl.  Pour over the fruit and toss until evenly distributed. Store in a covered container in the refrigerator, leftover ambrosia (without the banana) will keep for up to 2 days. Nutrition Facts (per serving) Calories:  188 Protein:  1.8 g Carbohydrate:  43.3 g Sugar: 35.3 g Total Fat: 2.4 g Calories from Fat: 11.5% Fiber: 3.9 g Sodium:  17 mg Recipe Source: PCRM, Physician Committee of Responsible Medicine

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