Longevity Recipes
My aim is to share some of the most deliciously healthy foods I prepare for myself with you - so you can make them at home and enjoy a high quality of life!
I've been compiling my recipes for a book I am working on, called:
Longevity Recipes - for Body, Heart & Mind. Here are some for you to enjoy now!
Macademia Nut - "Feta Cheez" (Vegan - Yeast & Grain Free)
by Chef Rosanna Ferrera
Ingredients
2 Tbsp. fresh lemon juice
1 clove garlic
2 tsp. white miso paste
1/4 tsp. Vit C powder
1/4 tsp. Himalayan salt
1/2 tsp. dried oregano
1/2 tsp. dried thyme
1/4 tsp. dried sage
Directions
1 cup macadamia nuts, soaked overnight, rinsed and drained
1/2 cup waterLine a one cup rectangular, glass storage container with cheesecloth - cut cloth with a 2-inch excess around all sides. (To fold cloth over the cheese.) Set aside.In a small bowl, combine the dried herbs - Set aside.Blend macadamia nuts and salt at high-speed until smooth. Tamp down mixture and/or stir occasionally until thick and dry. Add small amounts of additional water if needed.When smooth place half of the cheese in the prepared container. Press the cheese down evenly and make sure it reaches into the corners. Sprinkle the dried herbs onto mixture.Scoop out remaining cheese and gently spread over top and repeat. Smooth the surface, and tap container on the counter until level. Fold over cheesecloth until fully covered. Place lid on top and refrigerate. (If it doesn’t fit, place something heavy on top) Let the cheese “rest” for 24 hours before removing from the container.
Turmeric Herb Falafel With Mint Tahini Sauce
by Chef Rosanna Ferrera
Yield: 15-20 falafels Falafel:
2 tbsp each cilantro, parsley & mint, roughly chopped
3 scallions, roughly chopped
2 cloves garlic
2 cups cooked chickpeas
1 tsp cumin
1 tsp paprika
1 tsp freshly grated (or 2 tbsp powdered) turmeric
1 tbsp garbanzo (gram a.k.a. chana besan) flour
Pinch of salt
Zest of 1 lemon (or lime)
2 tbsp lemon juice (or lime)
1 tbsp Olive oil
Tahini Mint Dipping Sauce:
1/2 cup tahini
2 cloves garlic, minced
1/4 cup lemon juice
1/4 cup filtered water
1/4 cup extra virgin olive oil
2 tablespoons mint, roughly chopped
Salt to taste
Garnishes:
Thinly sliced cucumber
Thinly sliced radish
Cherry tomatoes - cut in half
Micro-greens
Lettuce leaves for wrapping or chopped greens for a salad
Directions
1. Preheat oven to 375 degrees Fahrenheit. Line cooking trays with parchment paper.
2. In a food processor, pulse the cilantro, parsley, mint and scallions, garlic and chickpeas and briefly pulse again. Add spices, flour, olive oil, salt and pepper, lemon juice and zest and blend for about 30 seconds or until mixture is well combined, but don’t puree.
3. Scoop out 2 tablespoons of chickpea mixture into 20 small balls. Line falafel on sheet pans and gently push down to make a slight patty/ball.
4. Bake for 25-30 minutes, flipping halfway through. The balls/patties should be browned and slightly crispy.
5. As they bake, whisk all of the ingredients for the tahini. Taste and adjust - add more water or lemon or salt lemon juice depending how you like it.
6. Top a mixed green salad with the falafel or wrap into greens along with cucumber, radish, tomatoes, microgreens and a hearty drizzle of tahini sauce.
Raw Creamed Fennel Soup
by Chef Rosanna Ferrera
INGREDIENTS
1 ½ cups small diced fennel, (approx. 1 large bulb)
3 celery stalks
1 small-medium avocado
1/4 cup lemon juice
1/4 cup spring or filtered water
2 spring onions, thinly cut
Himalayan pink salt (to taste)
6 minced Kalamata Olives
Extra Virgin Oilve Oil
Directions
Blend everything until smooth (up to 1 minute). Adjust flavors to taste - add more lemon or sea salt to taste, or more water for a thinner consistency.
Pour into small bowls, and garnish with fennel sprigs, Kalamata olives & a drizzle of olive oil.
Raw Coconut Violet Macaroons
Chef Rosanna Ferrera
Serves: 12-24
Ingredients
1 cup unsweetened shredded coconut flakes
1 tablespoon maple syrup ( for no sugar substitute 6 -9 drops of stevia + 1tsp more of coconut oil)
2 ½ tablespoons coconut oil
½ cup almond flour, more as needed
1 teaspoon vanilla extract
1 tsp violet extract
½ tsp dry, violet petals
Instructions
Place all of the ingredients in a food processor. Pulse until well combined.
Roll into desired shape (about 1 tablespoon or bigger if desired)
Store in an air tight container and refrigerate
Notes
To make chocolate macaroons, add 1-tablespoon cacao powder. Save petals for garnish on chocolate macaroons, and press them into the top of each shape with a toothpick. Use all organic ingredients wherever possible.
DIRECTIONS
In a small sauce pan, melt the coconut oil
Place all dry ingredient in a mixing bowl and stir until well combined.
Slowly add coconut oil into the dry bowl and mix as evenly as possible.
Slowly add just enough water to form malleable, slightly sticky dough.
Sprinkle some flour on your board and kneed the dough until it is well blended, you want smooth, even textured dough.
Roll out the pastry, place in baking dish and shape it accordingly.
To pre-bake (before adding a filling): lightly prick all over the pastry with a fork and cover it pastry with a layer of parchment paper. Place pastry weights, (or dry beans) on silicone paper lining the base of the pie crust to weigh it down and prevent bubbles & cracks. Bake at 350 for 15 minutes, Pull out remove paper and leave to cool before filling.
GARBANZO FLOUR PASTRY DOUGH
Chef Rosanna Ferrera
INGREDIENTS
1 1⁄2 cups chickpea flour
1 tsp salt
¼ tsp baking soda
½ tsp Apple Cider Vinegar
1⁄4 cup coconut oil
1⁄2 cup cold water ( to drizzle in as needed…up to 1/2 cup)
DIRECTIONS
In a small sauce pan, melt the coconut oil.
Place all dry ingredient in a mixing bowl and stir until well combined.
Slowly add coconut oil into the dry bowl and mix as evenly as possible.
Slowly add just enough water to form malleable, slightly sticky dough.
Sprinkle some flour on your board and kneed the dough until it is well blended, you want smooth, even textured dough.
Roll out the pastry, place in baking dish and shape it accordingly.
To pre-bake (before adding a filling): lightly prick all over the pastry with a fork and cover it pastry with a layer of parchment paper. Place pastry weights, (or dry beans) on silicone paper lining the base of the pie crust to weigh it down and prevent bubbles & cracks. Bake at 350 for 15 minutes, Pull out remove paper and leave to cool before filling.
Zatar Sweet Potato Tarts
Chef Rosanna Ferrera
Use pastry dough recipe above and make filling...
INGREDIENTS
1 Tbsp. coconut oil
6 shallots, peeled & thinly sliced (or a small yellow onion)
1 sweet potato, peeled and diced
1/2 bunch Swiss chard, leaves and stems separated and chopped separately
1/4 c. pine nuts
1 tsp. sumac
1 tsp. cumin
1/4 tsp. nutmeg
1/2 tsp. sea salt
1 tsp Zatar spice
DIRECTIONS
In a large pan over low heat, melt the coconut oil. Add the shallots and sea salt, and sautée over low heat until they are soft and slightly brown.
While the shallots are cooking, steam the veggies over medium heat: put a small amount of water in a large pot, and fit a steamer basket inside. Steam the sweet potatoes in the steamer for 8 minutes. Add the Swiss chard stems and steam for 2 minutes more. Add the Swiss chard leaves and steam for 1-minute.
In a separate small pan over medium-low heat, toast the pine nuts until golden brown. Make sure you watch them as you do this, as they can burn quite quickly.
In a large bowl, combine all of the filling ingredients: sautéed shallots, steamed sweet potato & chard, toasted pine nuts, sumac, cumin, nutmeg, and Zatar spice.
Preheat oven to 400F.
Remove the dough from the fridge and roll out into a thin layer (about 1/4″ thick). Cut out with a 4″ biscuit cutter or round cookie cutter.
Place a small amount of the filling into the center of the cut rounds, pinch the edges together one side at a time. A dab of water at the ends can help seal them.
Line the baking tray with parchment paper. Carefully, transfer the pastries on to the baking sheet and bake at 400F for 15-18 minutes, or until the pastries are golden brown.
