Eating for a long life doesn’t have to be difficult! I’ve curated the best longevity recipes here to help you plan your longevity diet with a minimum of effort.

My last article on the top longevity foods looked at which specific foods (like blueberries, reishi mushrooms, and white tea) had the best scientific research supporting their ability to extend lifespan.

While I touched on some ideas for how to use those foods in your longevity diet, as well as information on the best ways to prepare them to preserve their longevity-promoting ingredients, I didn’t go so far as to give you exact longevity diet recipes.

But that oversight gets corrected today!

I’ve gone ahead here and put together a list of longevity diet recipes to help you make the best use of foods for life extension. I have personally cooked and eaten some variation of each of these recipes and can attest to their deliciousness.

You can use this life extension meals list as a mini longevity cookbook with recipes for everything from breakfast, to longevity drinks, to a sneaky little (healthy!) midnight snack.

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A quick note on preserving longevity food health benefits when cooking

When I put together my list of top longevity foods I tried to go one step beyond most such lists and research the best ways to cook those foods to preserve their longevity-promoting compounds.

While there are obviously food-specific differences, there are some general cooking and preparation guidelines that apply to most longevity foods.

They are:

Raw is generally better: Most longevity foods have compounds which are sensitive to being broken down or chemically altered by heat. Wherever possible opt for less cooking rather than more.

Don’t throw out the good stuff!: Many longevity compounds are found in the skins, flowers, or (as in the case of olives) even the stems and leaves of longevity foods. It seems generally best not to peel or otherwise try to remove parts from whole foods. Additionally, some cooking methods like boiling can leach healthy longevity compounds out of the cooked food. In this case, if you aren’t consuming the water or other medium within which you’ve cooked the food, you are likely losing a lot of the health benefits. Cooking methods like sous vide are maybe preferable to boiling for this reason.

Slow, low heat is better than fast and high: When it is necessary to cook something with heat, cooking at a lower temperature for longer is preferable. This is because higher temperatures tend to create what are called advanced glycation end products (AGEs). These are cross-linked “caramelized” structures linked to all kinds of health issues from cancer to cardiovascular disease to Alzheimer’s. Whenever you burn something or get a crunchy crust on it, you are likely creating AGEs. If you absolutely must have that caramelized crust however, taking some glycine before such a meal may help counteract some of the effects of AGEs.

Less steeping (for tea and coffee) is generally better: Most tea comes from China. Chinese communist industry is not known for its stellar environmental controls. Thus, much of Chinese soil is polluted with heavy metals and other toxic elements. While most studies still show significant positive health effects from drinking green and white teas, even those from China, a shorter steeping time (2-3 minutes) has been shown to minimize the risk of such toxic metals entering your tea.

Dried and frozen is better than old!: Many longevity foods start to lose a lot of their beneficial effects as soon as they are picked or plucked from their source of origin. While somewhat counterintuitive, frozen foods such as blueberries, which are frozen prior to shipping, have been shown to contain higher levels of healthy flavonols and polyphenols than ones that were not frozen prior to shipping (the one exception seems to be beta carotene in carrots).

In general, the best cooking methods for longevity foods seem to be oven-baking, sous vide and, surprisingly, microwaving. Frying seems to be the worst, followed by boiling (if disposing of the water). Grilling seems to go either way.

And finally, a little bit on smoothies:

Some people worry that the process of blending fruits and vegetables in a smoothie can have negative effects on the health properties of those foods.

Luckily, research suggests this is not the case.

First, the fiber in fruits (very important for counteracting the sugar in fruits) is not destroyed or otherwise broken down by the process of blending, according to studies from 2017 and 2019.

And, second, blended fruits don’t seem to have a higher impact on blood glucose than non-blended fruits according to a 2017 study (in some cases, as in fruits with lots of seeds like raspberries and blackberries, blending may even produce a lower glycemic impact).

Just don’t leave your smoothies out too long before consuming them, or they will start to lose some of their healthy compounds (likely to oxidation).

And now, on to the food!

The best longevity recipes

I’ve arranged the following life extension recipes into ideas for longevity breakfasts, lunches, dinners, drinks, and snacks!

Longevity diet breakfast recipes

1. Avocado and blueberry longevity smoothie

Ingredients:

• 1 ripe avocado
• 1 cup frozen wild blueberries
• 1 cup unsweetened almond milk
• 1 tablespoon honey (optional)
• 1 tablespoon chia seeds
• A squeeze of lemon juice

Instructions:

1. In a blender, combine the avocado, frozen blueberries, almond milk, honey, chia seeds, and lemon juice.
2. Blend until smooth and creamy.
3. Serve this longevity smoothie immediately for a nutrient-packed breakfast or snack.
4. Hint: Add some turmeric powder, cinnamon, and ginger powder for even more healthy flavonoids.

2. Cooked greens with eggs

Ingredients:

• 1 large bunch greens (collard, chard, or kale)
• 4 tablespoons olive oil
• 4 cloves chopped garlic
• Juice from 1/2 lemon
• 1 teaspoon dried parsley
• Salt and pepper to taste
• 2 soft-boiled eggs
• 1/2 sliced avocado (optional)

Instructions:

1. Rinse and chop greens. 
2. Chop garlic cloves and set aside for at least 10 minutes.
3. In a large saucepan, heat 2 tablespoons of olive oil on medium heat.
4. Add greens and stir with a wooden spoon to evenly coat them with olive oil.
5. Add salt, pepper, and chopped garlic.
6. Cook mixture until greens have wilted and stems are tender.
7. Reduce heat to low, add lemon juice and parsley, and stir to combine.
8. Remove from heat and serve topped with soft-boiled eggs and remaining olive oil, add avocado slices on the side.

3. Wheat germ and almond flour porridge

Ingredients:

• 1/2 cup wheat germ
• 1/2 cup almond flour
• 1 cup water
• 1/4 cup heavy cream
• Pinch of salt
• 1 tablespoon butter
• 1/2 cup blueberries
• Pinch of cinnamon to taste

Instructions:

1. In a saucepan or small pot combine wheat germ, almond flour, water, heavy cream, and salt.
2. Cook over medium heat, stirring constantly, until the porridge thickens (10-15 minutes).
3. Remove from heat and top with butter, blueberries, and cinnamon. Eat while warm.

Longevity lunches

4. Broccoli sprout and lentil salad

Ingredients:

• 1 cup cooked lentils
• 1 cup broccoli sprouts
• 1/2 cup cherry tomatoes, halved
• 1/4 cup diced cucumber
• 2 tablespoons olive oil
• Juice of 1 lemon
• Salt and pepper to taste

Instructions:

1. In a large bowl, combine cooked lentils, broccoli sprouts, cherry tomatoes, and cucumber.
2. In a small bowl, whisk together olive oil, lemon juice, salt, and pepper.
3. Drizzle the dressing over the salad and toss gently.
4. Serve chilled as a light meal or side.

5. Lentil and carrot salad with garlic dressing

Ingredients:

• 1 cup cooked lentils
• 1 cup raw carrots, grated
• 1/4 cup fresh parsley, chopped
• 2 tablespoons olive oil
• 1 clove garlic, minced
• Juice of 1 lemon
• Salt and pepper to taste

Instructions:

1. In a bowl, combine the cooked lentils, grated carrots, and parsley.
2. In a small bowl, whisk together the olive oil, minced garlic, lemon juice, salt, and pepper.
3. Pour the dressing over the salad and toss gently to combine.
4. Serve chilled or at room temperature.

6. Pomegranate and parsley salad

Ingredients:

• 1 cup pomegranate seeds
• 2 cups fresh spinach or mixed greens
• 1/4 cup dried parsley
• 1/4 cup almonds, chopped
• 2 tablespoons olive oil
• Juice of 1 lemon
• Salt and pepper to taste

Instructions:

1. In a large bowl, combine the spinach, pomegranate seeds, dried parsley, and almonds.
2. In a small bowl, whisk together the olive oil, lemon juice, salt, and pepper.
3. Drizzle the dressing over the salad and toss gently to combine.
4. Serve as a refreshing side dish or light meal.

7. Sardine salad with spinach and walnuts

Ingredients:

• 1 can sardines in olive oil, drained
• 2 cups fresh spinach
• 1/4 cup walnuts, chopped
• 1/4 red onion, thinly sliced
• 2 tablespoons olive oil
• Juice of 1 lemon
• Salt and pepper to taste

Instructions:

1. In a bowl, combine spinach, sardines, walnuts, and red onion.
2. In a small bowl, whisk together olive oil, lemon juice, salt, and pepper.
3. Drizzle the dressing over the salad and toss gently to combine.
4. Serve immediately for a healthy, protein-rich anti-aging meal.

Longevity dinner recipes

8. Baked purple sweet potatoes with garlic and parsley

Ingredients:

• 2 medium Okinawan purple sweet potatoes
• 2 cloves garlic, minced (let stand for at least 10 minutes)
• 2 tablespoons olive oil
• 1/4 cup dried parsley
• Salt and pepper to taste

Instructions:

1. Preheat your oven to 425°F (220°C).
2. Wash and pierce the sweet potatoes with a fork. Bake for 45-60 minutes, until tender.
3. In a small pan, heat olive oil over medium heat and sauté the garlic until fragrant (about 1 minute).
4. Once the sweet potatoes are cooked, slice them open and drizzle with garlic oil, sprinkle with dried parsley, and season with salt and pepper.
5. Serve warm as a satisfying side dish.

9. Chickpea and Okinawan purple sweet potato curry

Ingredients:

• 1 can chickpeas, drained and rinsed
• 1 medium Okinawan purple sweet potato, diced
• 1 can coconut milk
• 1 tablespoon curry powder
• 1 onion, chopped
• 2 cloves garlic, minced (let stand for at least 10 minutes)
• 1 tablespoon olive oil
• Salt and pepper to taste
• Fresh cilantro (for garnish)

Instructions:

1. In a large pot, heat olive oil over medium heat. Add onion and garlic, sautéing until translucent.
2. Add diced sweet potato and curry powder, stirring for 2-3 minutes.
3. Pour in the coconut milk and chickpeas. Bring to a simmer and cook for 15-20 minutes, until the sweet potatoes are tender.
4. Season with salt and pepper, and garnish with fresh cilantro before serving.

10. Garlic and herb roasted mushrooms

Ingredients:

• 2 cups mixed mushrooms (e.g., shiitake, reishi)
• 3 cloves garlic, minced (let stand for at least 10 minutes)
• 2 tablespoons olive oil
• 1 teaspoon dried rosemary
• Salt and pepper to taste
• Fresh parsley, chopped (for garnish)

Instructions:

1. Preheat your oven to 400°F (200°C).
2. In a mixing bowl, combine the mushrooms, garlic, olive oil, rosemary, salt, and pepper. Toss until well-coated.
3. Spread the mushrooms on a baking sheet in a single layer.
4. Roast for 15-20 minutes, stirring halfway through, until tender and golden.
5. Garnish with fresh parsley before serving as a side or topping for salads or meat dishes.

11. Mushroom and lentil stew

Ingredients:

• 1 cup lentils, rinsed
• 2 cups mixed mushrooms (e.g., reishi, shiitake), sliced
• 1 onion, chopped
• 2 carrots, chopped
• 4 cups vegetable broth
• 2 tablespoons olive oil
• 1 teaspoon dried thyme
• Salt and pepper to taste

Instructions:

1. In a large pot, heat olive oil over medium heat. Sauté the onion and carrots until softened.
2. Add the mushrooms and cook for another 5 minutes until they release their moisture.
3. Add the lentils, vegetable broth, thyme, salt, and pepper. Bring to a boil, then reduce heat and simmer for 25-30 minutes, or until lentils are tender.
4. Serve hot, garnished with fresh parsley if desired.

12. Oven-baked wild salmon with garlic and rosemary

Ingredients:

• 2 filets of wild Pacific salmon
• 3 cloves garlic, minced (let stand for at least 10 minutes)
• 2 tablespoons extra virgin olive oil
• 1 tablespoon fresh rosemary, chopped (or 1 teaspoon dried rosemary)
• Juice of 1 lemon
• Salt and pepper to taste

Instructions:

1. Preheat your oven to 375°F (190°C).
2. Place the salmon filets on a baking sheet lined with parchment paper.
3. In a small bowl, mix the garlic, olive oil, rosemary, lemon juice, salt, and pepper. Spread the mixture over the salmon.
4. Bake for 15-20 minutes, or until the salmon is cooked through and flakes easily with a fork.

Longevity drinks

13. Pomegranate and rosemary infused white tea

Ingredients:

• 2 cups water
• 2 teaspoons white tea leaves in tea bag or strainer
• 1/4 cup pomegranate juice
• 1 teaspoon fresh rosemary (or 1/2 teaspoon dried) in tea bag or strainer

Instructions:

1. In a pot, bring the water to a boil. Remove from heat and add the white tea leaves and rosemary. Steep for 2-3 minutes.
2. Strain the tea into a pitcher and add the pomegranate juice. 
3. Enjoy warm or chilled!

14. Turmeric and ginger tea

Ingredients:

• 2 cups water
• 1 teaspoon ground turmeric
• 1 teaspoon fresh ginger, grated (or 1/2 teaspoon ground ginger)
• 1 tablespoon honey (optional)
• A pinch of black pepper (to enhance turmeric absorption)
• Lemon slices (for garnish)

Instructions:

1. In a pot, bring water to a boil.
2. Add turmeric, ginger, and black pepper. Simmer for 5-10 minutes.
3. Strain the tea into cups and sweeten with honey if desired.
4. Garnish with lemon slices and enjoy warm.

Anti-aging snack recipes

15. Carrot and garlic hummus

Ingredients:

• 2 cups raw carrots, chopped
• 2 cloves garlic, crushed
• 1/4 cup tahini
• 2 tablespoons olive oil
• Juice of 1 lemon
• Salt and pepper to taste
• Fresh parsley (optional, for garnish)

Instructions:

1. Steam the carrots until tender (about 5-7 minutes). Allow to cool slightly.
2. In a food processor, combine the steamed carrots, garlic, tahini, olive oil, lemon juice, salt, and pepper. Blend until smooth.
3. Serve with raw carrot sticks for dipping, and garnish with parsley if desired.

Any other favorite longevity recipes?

Share your best life-extending recipes in the comments! Especially if they are easy and don’t take too much time to make.

Longevity Recipes FAQ:

What is the healthiest breakfast for longevity?

One of the healthiest longevity breakfast recipes is wheat germ porridge. Wheat germ is one of the highest natural sources of spermidine, a compound which has been shown to extend lifespan in animals like mice and roundworms, and has also been shown to reduce brain aging in humans.

What is the healthiest dish ever?

The healthiest dish ever would probably have to include mushrooms. Reishi mushrooms have been shown to extend the lifespan of roundworms by 26%, and can also protect against cognitive decline and cancer in humans.

What is the best drink for longevity?

The best drink for longevity may be white tea. Many studies have found white tea is high in healthy polyphenols that extend lifespan in animal models.