Longevity Recipes

Ingredients

• 6 oz grass-fed sirloin, thinly sliced
• 3 pasture-raised eggs
• 2 cups fresh spinach
• 1/2 avocado, sliced
• 1 tbsp grass-fed butter or ghee
• Sea salt, black pepper, paprika

Instructions

1. Heat butter in a cast-iron skillet over medium-high heat.
2. Season steak with salt, pepper, and paprika. Sear 2-3 minutes per side for medium-rare. Remove and rest.
3. In the same skillet, add spinach and sauté 1 minute until wilted. Push to one side.
4. Crack eggs into the skillet and cook to preference (sunny-side up recommended).
5. Slice the steak and plate with spinach, eggs, and avocado.

Ingredients

• 1 cup full-fat Greek yogurt
• 1/2 cup mixed berries (blueberries, raspberries, blackberries)
• 1/4 cup raw walnuts and almonds, chopped
• 1 tbsp chia seeds
• 1 tsp raw honey (optional)
• Pinch of cinnamon

Instructions

1. Spoon Greek yogurt into a bowl.
2. Top with berries, nuts, and chia seeds.
3. Drizzle with honey and sprinkle cinnamon.

Ingredients

• 2 ripe avocados
• 4 pasture-raised eggs
• Everything bagel seasoning
• Red pepper flakes
• Fresh chives, chopped
• Sea salt and black pepper

Instructions

1. Preheat oven to 425°F. Line a baking sheet with parchment.
2. Halve avocados and remove pits. Scoop out a bit more flesh to create a larger well.
3. Place avocado halves on baking sheet. Crack one egg into each well.
4. Season with everything bagel seasoning, salt, pepper, and red pepper flakes.
5. Bake 15-18 minutes until egg whites are set.
6. Garnish with chives and serve.

Ingredients

• 3 pasture-raised eggs
• 3 oz smoked wild salmon
• 1 tbsp full-fat cream cheese
• 1 tbsp fresh chives, chopped
• 1 tsp grass-fed butter
• Sea salt and white pepper
• Lemon wedge

Instructions

1. Whisk eggs with a pinch of salt. Melt butter in a non-stick pan over low heat.
2. Slowly scramble eggs, stirring gently with a spatula.
3. When eggs are nearly set, fold in smoked salmon and cream cheese.
4. Cook 1 more minute until just warmed through.
5. Plate and top with chives. Serve with lemon wedge.

Ingredients

• 1 cup full-fat cottage cheese
• 4 pasture-raised eggs
• 1/2 cup rolled oats (blended to flour)
• 1 tsp vanilla extract
• 1 tsp baking powder
• 1 tsp cinnamon
• Grass-fed butter for cooking
• Sugar-free maple syrup or berries to serve

Instructions

1. Blend oats in a blender until fine flour.
2. In a bowl, mix cottage cheese, eggs, oat flour, vanilla, baking powder, and cinnamon until smooth.
3. Heat butter in a skillet over medium heat. Pour 1/4 cup batter per pancake.
4. Cook 2-3 minutes per side until golden brown.
5. Serve with berries or syrup.

Ingredients

• 6 strips pasture-raised bacon
• 6 pasture-raised eggs
• 1/2 cup spinach, chopped
• 1/4 cup sharp cheddar, grated
• 1/4 red bell pepper, diced
• Sea salt and black pepper

Instructions

1. Preheat oven to 350°F. Line a muffin tin with bacon strips around the edges.
2. In a bowl, whisk eggs, spinach, bell pepper, and cheddar. Season with salt and pepper.
3. Pour egg mixture into each bacon-lined muffin cup.
4. Bake 18-20 minutes until eggs are set and bacon is crispy.
5. Cool 5 minutes before removing from tin.

Ingredients

• 6 oz chicken breast, grilled and sliced
• 4 cups romaine lettuce, chopped
• 1/4 cup fresh parmesan, shaved
• 1/4 cup homemade Caesar dressing (see below)
• 1/2 avocado, diced
• Sea salt and black pepper

Caesar Dressing

• 1/4 cup olive oil mayo
• 1 tbsp Dijon mustard
• 1 tbsp lemon juice
• 1 tsp Worcestershire sauce
• 1 clove garlic, minced
• 2 tbsp parmesan, grated

Instructions

1. Whisk dressing ingredients together. Season to taste.
2. Toss romaine with dressing in a large bowl.
3. Top with grilled chicken, parmesan shavings, and avocado.

Ingredients

• 6 oz grilled grass-fed flank steak, sliced
• 3 cups mixed greens
• 1/2 avocado, sliced
• 1/2 cup cherry tomatoes, halved
• 1/4 red onion, thinly sliced
• 1/4 cup candied pecans
• 2 tbsp olive oil and balsamic vinegar

Instructions

1. Arrange greens in a large bowl.
2. Top with sliced steak, avocado, tomatoes, red onion, and pecans.
3. Drizzle with olive oil and balsamic. Season with salt and pepper.

Ingredients

• 6 oz cooked wild salmon, flaked
• 1/2 avocado, cubed
• 1/2 cucumber, sliced
• 1/4 cup edamame, shelled
• 1/4 cup pickled ginger
• 1 tbsp sesame seeds
• 1 tbsp coconut aminos
• 1 tsp sesame oil
• 2 cups mixed greens or cauliflower rice

Instructions

1. Arrange greens or cauliflower rice in a bowl.
2. Top with salmon, avocado, cucumber, edamame, and pickled ginger.
3. Drizzle with coconut aminos and sesame oil. Sprinkle sesame seeds.

Ingredients

• 1 lb ground turkey (85% lean)
• 1 bell pepper, diced
• 1/2 cup water chestnuts, chopped
• 2 cloves garlic, minced
• 1 tbsp fresh ginger, grated
• 3 tbsp coconut aminos
• 1 tsp sesame oil
• 1 head butter lettuce, leaves separated
• Green onions and cilantro for garnish

Instructions

1. Heat sesame oil in a large skillet over medium-high heat.
2. Add ground turkey, breaking apart. Cook 5-6 minutes until browned.
3. Add garlic, ginger, bell pepper, and water chestnuts. Cook 3 minutes.
4. Stir in coconut aminos. Cook 1 more minute.
5. Spoon into lettuce leaves. Garnish with green onions and cilantro.

Ingredients

• 6 hard-boiled pasture-raised eggs, chopped
• 2 ripe avocados
• 2 tbsp full-fat Greek yogurt
• 1 tsp Dijon mustard
• 1 tbsp fresh dill, chopped
• 1 celery stalk, finely diced
• Sea salt, black pepper, paprika
• Lemon juice

Instructions

1. Mash eggs with yogurt, mustard, dill, celery, salt, and pepper.
2. Halve avocados and remove pits. Squeeze lemon juice over them.
3. Spoon egg salad into avocado wells.
4. Dust with paprika and serve.

Ingredients

• 2 cans wild-caught tuna, drained
• 2 large cucumbers
• 3 tbsp avocado oil mayo
• 1 celery stalk, diced
• 1 tbsp red onion, finely diced
• 1 tbsp fresh lemon juice
• 1 tsp dill, chopped
• Sea salt and black pepper

Instructions

1. Mix tuna, mayo, celery, red onion, lemon juice, dill, salt, and pepper.
2. Halve cucumbers lengthwise and scoop out seeds to create boats.
3. Fill cucumber boats with tuna salad.
4. Slice into portions and serve.

Ingredients

• 6 oz grilled chicken breast, sliced
• 4 cups fresh spinach
• 1/2 cup strawberries, sliced
• 1/4 cup walnuts, toasted
• 1/4 cup goat cheese crumbles
• 2 tbsp balsamic vinaigrette

Instructions

1. Arrange spinach in a large bowl.
2. Top with chicken, strawberries, walnuts, and goat cheese.
3. Drizzle with balsamic vinaigrette. Toss gently and serve.

Ingredients

• 6 oz ground bison patty
• 3 cups mixed greens
• 1/2 avocado, sliced
• 1/2 tomato, sliced
• 1/4 red onion, sliced
• 1 dill pickle spear, chopped
• 1 tbsp olive oil and red wine vinegar
• Sea salt, black pepper, garlic powder

Instructions

1. Season bison patty with salt, pepper, and garlic powder. Grill or pan-sear to medium, 4-5 minutes per side.
2. Arrange greens in a bowl. Top with sliced tomato, red onion, pickle, and avocado.
3. Place hot bison patty on top. Drizzle with olive oil and vinegar.

Ingredients

• 1 lb grass-fed ribeye steak
• 2 cups broccoli florets
• 1 bell pepper, sliced
• 1 tbsp olive oil
• 2 tbsp grass-fed butter
• 2 cloves garlic, minced
• 1 tbsp fresh rosemary, chopped
• 1 tbsp fresh thyme, chopped
• Coarse sea salt and cracked black pepper

Instructions

1. Preheat oven to 400°F. Toss broccoli and bell pepper with olive oil, salt, and pepper. Roast 20 minutes.
2. Season ribeye generously with salt, pepper, rosemary, and thyme.
3. Heat cast-iron skillet over high heat. Sear steak 3 minutes per side.
4. Add butter and garlic. Baste steak for 1 minute.
5. Transfer skillet to oven for 5-7 minutes for medium-rare (internal temp 130°F).
6. Rest 5 minutes before slicing. Serve with roasted veggies.

Ingredients

• 1 whole pasture-raised chicken (4 lbs)
• 1 lemon, halved
• 1 head garlic, halved
• 3 tbsp olive oil
• 2 tbsp fresh rosemary, chopped
• 1 tbsp fresh thyme, chopped
• 1 tsp smoked paprika
• 2 lbs mixed root vegetables (carrots, parsnips, onions)
• Sea salt and black pepper

Instructions

1. Preheat oven to 425°F. Pat chicken dry.
2. Mix olive oil, rosemary, thyme, paprika, salt, and pepper. Rub all over chicken.
3. Stuff cavity with lemon and garlic halves.
4. Arrange root vegetables around chicken in a roasting pan.
5. Roast 60-75 minutes until internal temp reaches 165°F.
6. Rest 10 minutes before carving. Serve with roasted vegetables.

Ingredients

• 2 wild salmon fillets (6 oz each)
• 1 bunch asparagus, trimmed
• 2 tbsp olive oil
• 2 tbsp grass-fed butter
• 3 cloves garlic, minced
• 1 lemon, sliced
• Sea salt, black pepper, red pepper flakes
• Fresh dill for garnish

Instructions

1. Season salmon with salt and pepper. Heat olive oil in a skillet over medium-high heat.
2. Sear salmon skin-side up for 4 minutes. Flip and cook 3 more minutes. Remove.
3. In the same pan, add butter, garlic, and asparagus. Sauté 4-5 minutes until tender-crisp.
4. Squeeze lemon over asparagus. Serve salmon on top with lemon slices and dill.

Ingredients

• 1 lb grass-fed flank steak, thinly sliced
• 4 cups broccoli florets
• 3 tbsp coconut aminos
• 1 tbsp sesame oil
• 2 cloves garlic, minced
• 1 tbsp fresh ginger, grated
• 1 tsp arrowroot powder (optional, for thickening)
• Sesame seeds and green onions for garnish

Instructions

1. Steam or blanch broccoli for 3 minutes. Set aside.
2. Heat sesame oil in a wok or large skillet over high heat.
3. Add beef and sear 2-3 minutes until browned. Remove.
4. Add garlic and ginger. Stir-fry 30 seconds.
5. Return beef and broccoli. Add coconut aminos and arrowroot mixture.
6. Toss for 1 minute until coated and glossy. Garnish with sesame seeds and green onions.

Ingredients

• 1 lb chicken thighs, cut into chunks
• 1 cucumber, diced
• 1 cup cherry tomatoes, halved
• 1/2 red onion, sliced
• 1/2 cup full-fat Greek yogurt
• 1 tbsp olive oil
• 2 cloves garlic, minced
• 1 tbsp fresh dill, chopped
• 1 lemon, juiced
• Dried oregano, salt, pepper

Instructions

1. Marinate chicken in olive oil, lemon juice, oregano, salt, and pepper for 15 minutes.
2. Thread chicken onto skewers. Grill or pan-sear 10-12 minutes, turning occasionally.
3. Mix tzatziki: Greek yogurt, grated cucumber (squeezed dry), garlic, dill, salt, and lemon juice.
4. Serve skewers with tzatziki, tomatoes, cucumber, and red onion.

Ingredients

• 1.5 lb pork tenderloin
• 1 lb Brussels sprouts, halved
• 4 strips pasture-raised bacon, chopped
• 2 tbsp olive oil
• 2 tbsp grass-fed butter
• 2 cloves garlic, minced
• 1 tbsp fresh rosemary, chopped
• Sea salt, black pepper

Instructions

1. Preheat oven to 400°F. Toss Brussels sprouts with olive oil, salt, and pepper.
2. Season pork tenderloin with salt, pepper, and rosemary.
3. Sear pork in an oven-safe skillet 2 minutes per side. Remove.
4. Add bacon and Brussels sprouts to skillet. Cook 3 minutes.
5. Place pork on top of sprouts. Add butter and garlic.
6. Roast 20-25 minutes until pork reaches 145°F internally.
7. Rest 5 minutes, then slice and serve with sprouts and bacon.

Ingredients

• 1 lb ground bison
• 1 egg
• 1/4 cup almond flour
• 2 cloves garlic, minced
• 1 tbsp fresh basil, chopped
• 1 tsp Italian seasoning
• Sea salt, black pepper
• 3 zucchinis, spiralized into noodles
• 1 cup low-sugar marinara sauce
• 2 tbsp olive oil
• 1/4 cup parmesan, grated

Instructions

1. Mix bison, egg, almond flour, garlic, basil, Italian seasoning, salt, and pepper. Form into 12 meatballs.
2. Heat olive oil in a skillet. Brown meatballs on all sides, 5-6 minutes.
3. Add marinara sauce. Cover and simmer 10 minutes.
4. Sauté zucchini noodles in a separate pan for 2 minutes.
5. Serve meatballs and sauce over zucchini noodles. Top with parmesan.

Ingredients

• 2 grass-fed New York strip steaks (8 oz each)
• 1 large head cauliflower, cut into florets
• 4 tbsp grass-fed butter
• 2 tbsp heavy cream
• 3 cloves garlic (2 for mash, 1 for basting)
• 2 sprigs fresh rosemary
• Sea salt, black pepper
• 1 tbsp olive oil

Instructions

1. Steam cauliflower with 2 garlic cloves for 15 minutes until very tender.
2. Drain well and blend with 2 tbsp butter, cream, salt, and pepper until smooth.
3. Season steaks with salt and pepper. Heat olive oil in cast-iron skillet over high heat.
4. Sear steaks 3 minutes per side. Add 2 tbsp butter, rosemary, and 1 clove garlic.
5. Tilt pan and baste steaks with butter for 2 minutes for medium-rare.
6. Rest 5 minutes. Serve over cauliflower mash.

Ingredients

• 2 cod fillets (6 oz each)
• 4 cups broccoli florets
• 2 tbsp olive oil
• 1 tbsp grass-fed butter, melted
• 1 tbsp fresh parsley, chopped
• 1 tsp fresh thyme
• 1 tsp lemon zest
• 1 lemon, sliced
• Sea salt, black pepper, garlic powder

Instructions

1. Preheat oven to 400°F. Toss broccoli with 1 tbsp olive oil, salt, and pepper. Roast 15 minutes.
2. Mix melted butter, parsley, thyme, lemon zest, garlic powder, salt, and pepper.
3. Brush cod fillets with herb butter mixture.
4. Add cod to the roasting pan with broccoli. Bake 10-12 minutes until fish flakes easily.
5. Serve with lemon slices.

Ingredients

• 8 bone-in, skin-on chicken thighs
• 2 large sweet potatoes, cubed
• 1 red onion, cut into wedges
• 3 tbsp olive oil
• 2 tbsp fresh rosemary, chopped
• 3 cloves garlic, smashed
• Sea salt, black pepper, smoked paprika

Instructions

1. Preheat oven to 425°F. Toss sweet potatoes and onion with 2 tbsp olive oil, salt, and pepper.
2. Arrange in a large roasting pan. Scatter garlic and rosemary.
3. Pat chicken thighs dry. Rub with remaining olive oil, paprika, salt, pepper, and rosemary.
4. Place chicken skin-side up on top of vegetables.
5. Roast 35-40 minutes until chicken reaches 165°F and skin is crispy.
6. Serve chicken with roasted sweet potatoes and onions.

Ingredients

• 1 lb large shrimp, peeled and deveined
• 3 zucchinis, sliced into rounds
• 4 tbsp grass-fed butter
• 4 cloves garlic, minced
• 1 tbsp fresh parsley, chopped
• 1 tsp red pepper flakes
• 1 lemon, juiced
• Sea salt and black pepper

Instructions

1. Heat 2 tbsp butter in a large skillet over medium-high heat.
2. Add zucchini rounds and cook 4 minutes per side until golden. Remove.
3. Add remaining butter, garlic, and red pepper flakes. Cook 30 seconds.
4. Add shrimp and cook 2 minutes per side until pink.
5. Squeeze lemon over shrimp. Return zucchini to pan. Toss with parsley.

Ingredients

• 3 lbs grass-fed beef short ribs
• 2 tbsp olive oil
• 1 large onion, chopped
• 3 carrots, chopped
• 4 cloves garlic, smashed
• 2 tbsp tomato paste
• 1 cup beef bone broth
• 2 sprigs fresh thyme
• 2 bay leaves
• Sea salt, black pepper

Instructions

1. Preheat oven to 325°F. Season short ribs with salt and pepper.
2. Heat olive oil in a Dutch oven. Sear ribs 3 minutes per side. Remove.
3. Add onion and carrots. Cook 5 minutes. Add garlic and tomato paste. Cook 1 minute.
4. Return ribs to pot. Add broth, thyme, and bay leaves.
5. Cover and braise in oven for 2.5-3 hours until fork-tender.
6. Rest 10 minutes. Serve with braised vegetables and cooking liquid.

Ingredients

• 6 pasture-raised eggs, hard-boiled
• 1 ripe avocado
• 1 tsp Dijon mustard
• 1 tbsp fresh lime juice
• 1 tbsp fresh cilantro, chopped
• Smoked paprika for garnish
• Sea salt and black pepper

Instructions

1. Halve eggs and remove yolks.
2. Mash yolks with avocado, mustard, lime juice, cilantro, salt, and pepper until smooth.
3. Pipe or spoon mixture back into egg white halves.
4. Dust with smoked paprika. Chill until serving.

Ingredients

• 1/2 cup mixed berries (blueberries, raspberries)
• 1/4 cup raw almonds
• 1 square 85%+ dark chocolate, chopped
• 1 tbsp chia seeds
• Pinch of cinnamon

Instructions

1. Combine berries, almonds, dark chocolate, and chia seeds in a small bowl.
2. Sprinkle with cinnamon. Enjoy immediately.

Ingredients

• 1 cup full-fat Greek yogurt
• 1 tbsp extra virgin olive oil
• 1 tbsp fresh dill, chopped
• 1 tbsp fresh chives, chopped
• 1 clove garlic, minced
• 1 tsp lemon zest
• Sea salt and black pepper
• Veggie sticks: cucumber, bell pepper, celery, carrots

Instructions

1. Mix Greek yogurt, olive oil, dill, chives, garlic, lemon zest, salt, and pepper in a bowl.
2. Chill 15 minutes for flavors to meld.
3. Serve with assorted vegetable sticks.

Ingredients

• 1 bar (3.5 oz) 85%+ dark chocolate
• 1/4 cup raw almonds, chopped
• 1/4 cup raw walnuts, chopped
• 2 tbsp pumpkin seeds
• 1 tbsp unsweetened shredded coconut
• Flaky sea salt

Instructions

1. Line a baking sheet with parchment paper.
2. Melt dark chocolate in a double boiler or microwave in 20-second intervals.
3. Pour chocolate onto parchment and spread to 1/4-inch thickness.
4. Sprinkle with nuts, seeds, coconut, and sea salt. Press gently.
5. Chill 30 minutes until set. Break into pieces.

Ingredients

• 3/4 cup full-fat cottage cheese
• 1/4 cup raspberries
• 1/4 cup blackberries
• 1 tbsp sunflower seeds
• 1 tsp raw honey
• Pinch of cinnamon

Instructions

1. Layer cottage cheese and berries in a glass or bowl.
2. Top with sunflower seeds, drizzle honey, and dust with cinnamon.

Ingredients

• 1 cup raw pumpkin seeds (pepitas)
• 1 tbsp olive oil
• 1 tsp smoked paprika
• 1/2 tsp cayenne pepper (adjust to taste)
• 1 tsp garlic powder
• 1/2 tsp sea salt

Instructions

1. Preheat oven to 350°F. Line a baking sheet with parchment.
2. Toss pumpkin seeds with olive oil, paprika, cayenne, garlic powder, and salt.
3. Spread evenly on baking sheet.
4. Roast 12-15 minutes, stirring once, until golden and crunchy.
5. Cool completely before storing.