Recipes For Longevity - Part 1

 

These recipes should help you increase your longevity. They really are Recipes For A Long Life (TM). Periodically, I’ll include more of them as follow-up to my just-completed 7 part series on secrets and experiences of our most long-lived and accomplished elders.

The ingredients in these recipes have known potential for aiding your body, mind, immunity, metabolism or cleansing — each of which is necessary for a long, quality-filled life. They are diabetic neutral or actually positive for diabetics, as most utilize low-glycemic foods.

Also, dear reader, as I am taking several classes and seminars for the next 6 weeks, I will write any of my articles about the scientific aspects of Longevity in shorter pieces than this last series of 7 about our oldest people on the planet.

I will also write the scientific-oriented articles only periodically, so you will only find the whole series by using the Title Archive tab at the top of this page, as they are to be written one by one only when, and if, I have time to do the research before mid-September.

Now, Food From The Ancients (TM):

Okinawa (Ryukyu) was a separate kingdom, with separate culture and traditions and has only been “incorporated” into Japan for about 100 years (but that’s another story).

The Okinawans who keep to their traditional diet and life-style are the longest-lived group of people on the planet. Dr. Craig Wilcox, PhD and his brother, Dr. Brad Wilcox, MD and also Dr. Makoto Suzuki, MD have been studying the Okinawans, in depth, for 25 years. Learn more at www.okinawaprogram.com   and www.okicent.org

The United States maintains several military bases in Okinawa, and the Okinawa Study has utilized this to see if the Okinawan Traditional Diet (OTD) can immediately benefit Westerners who adopt it.

The physicians contacted the United States Marine Corps who became the Western participants in the Chample 3 study. Even these “best of the best”, fit Marines benefited from changing to the Okinawan diet.

Chample (pronounced “champuru”), in its infinite-variations, is a daily, staple, low-temperature, stir-fry recipe for traditional Okinawans.

Easy Okinawan Chample for 4

6 oz firm tofu
(squeeze extra water; place between 2 plates + paper towel wrap 15 minutes)
1  1/2 C    sliced green beans, in 2″ pieces
1/2           small cabbage, chopped small to medium squares

1/2 C        soy “bean sprouts” (or other sprouts … broccoli  is the best)
1 pinch    sea salt (best: use Celtic sea salt, NOT regular table salt)
1/4 t        freshly ground black pepper
                 canola spray or cold-pressed, organic canola oil

Optional to cook:

___ leeks, onions or green onions sliced finely

___ garlic cloves, as desired

Optional garnish:

A free-range, organic egg (cooked as desired).

1. Coat a large wok or skillet with nonstick canola spray. Bring to medium temperature while watching the pan.

Meanwhile, cut the previously-pressed, drained tofu into 1-inch cubes and then place all of the cubes in the pan. Toss. Cook over medium heat for 3 to 4 minutes or until lightly-golden. Set aside.

2. Away from the heat, off the burner, coat the same pan with more canola spray and stir-fry the green beans and cabbage. Cook over medium heat until tender, 4 to 5 minutes.

Only at the very end of the time add the bean sprouts. Other sprouts should just be added to the warm dish after the burner is turned off, after all steps are completed.

3. Return the tofu to the skillet and toss with the vegetables. Season to taste with sea salt and black pepper. (Add the more delicate, tiny sprouts now, if you used them.) Evenly divide and serve. Top with the egg, if used.

Nutrition per 1 serving:
Caloric density 0.24
47 calories (kcal)
4g protein
7g carbs – 2.9g dietary fiber = 4.1 carbs
1g total fat, 0g saturated fat, <0.1g monosaturated fat, <0.1g polyunsaturated fat
81mg sodium
60mg calcium
1.4mg iron

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Fauja Singh, the elder Sikh marathon running champion, at 94 years old, loves his native Punjabi Ginger Curry. Fauja has not told his recipe. But, this one is probably a lot like it. I have used black-eye peas instead of beans or lentils. Those could have been used to, but the times to cook them may be different. Ginger is incredibly healthy and is a natural anti-inflammatory and black-eye peas are a very under-utilized legume, which helps to control blood sugar by a slow, steady release of complex carbohydrate and lots of good fiber. Coconut cream has medium-chain fatty acids which are essential for immunity and for hormone regulation, even though it is a saturated, vegetarian fat, it has other important healthy compensations. Onions supply sulfur to help make potent anti-oxidants. Garlic is a potent ant-viral and natural antibiotic. Cilantro is an excellent detoxifier. Tomatoes provide lutein which helps to protect eyesight. And cayenne has all kinds of health properties including increasing metabolism.

Em’s Punjabi-Style Ginger Curried Black-eye Peas

1 ½ C dry black-eyed peas, washed *
5 C filtered, spring water (only if dry peas are used)
1 (2 inch) piece ginger, scraped and coarse chopped
7 garlic cloves, coarse chopped
5T extra-virgin olive oil

2 onions, medium chopped
2t coriander, ground
1t cumin, ground

1 lg tomato, chopped
1/3C coconut cream, canned – added 1T at a time
1/4t cayenne (or more)

1 1/4t sea salt
2T cilantro, fresh, chopped

1. Drain the washed peas, cover with 5 cups water and bring to a boil. Cover and reduce the heat. Simmer gently for 2 minutes. Turn off heat and let the peas sit in the warm pot for 1 hour. This saves energy and you do not have to attend the pot. Meanwhile …

2. Chop the onions.

3. Then, in a blender, combine the ginger and the garlic with 1/3 cup water. Blend this into a paste.

4. To cook the onions, be sure to use a heavy fry pan. Heat the oil slowly on medium-high; never let any oil “smoke”.

When the oil is medium-hot, add onions. Stir-fry until a medium brown colour. Add the garlic-ginger paste and cook for 1 minute.

Add the coriander and cumin. Stir for another minute before adding the diced tomato. Stir fry till tomato is soft.

5. Add 1 T coconut cream and stir until it is well incorporated into the vegetables. Continue adding the rest of the coconut cream this way. Continue cooking for 2 to 3 minutes.

6. Next, add the black-eye peas and their liquid, plus sea salt and cayenne. Stir and bring back to a simmer. Cover, and simmer for up to 40 minutes. At that time, if there is a lot of liquid left, raise the heat a little, but watch the pan. Cook for another 10 minutes. Garnish with chopped cilantro.

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* If you do not want to start with dry peas, substitute canned, organic black-eye peas (probably up to 3 cans worth). With the canned peas, include the liquid and see if you must add a little filtered water. Bring to a boil; reduce to a strong simmer and cook 10 – 15 minutes minimum after simmer starts.

At that time, again, if there is a lot of liquid left, raise heat and cook it off, making sure the peas do not burn. Stir! Garnish with chopped cilantro.

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I hope you enjoy these 2 Longevity Recipes(TM), and that you begin to research and share some of your own. I’ll bring you more next time.

Best to all,
Em

(c)2007 Em at http://diabetesdietdialogue.wordpress.com
If you desire to use or quote my article, please include the complete copyright citation and website address. Thank you.

And, a full archive of articles is available via the Title Archive tab at the top of this page.

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