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Aging Well Recipe Book Barb@Barbsobel.Com https://barbsobel.com/ Aging Well Recipe Book [email protected] Hi, Thank you for downloading my Aging Well recipe book. Make sure to look through the notes. There are some great substitution ideas and helpful hints. I would love to get your feedback about recipes that you tried. Happy cooking! Barbara https://barbsobel.com/ https://barbsobel.com/ Triple Berry Protein Bowl 10 minutes Strawberries (sliced) Wash berries and place in bowl(s). Sprinkle berries with hemp seeds and Blueberries slivered almonds. Top with almond butter and pour almond milk over top. Blackberries Enjoy! Almond Butter Hemp Seeds Slivered Almonds Unsweetened Almond Milk https://barbsobel.com/ Make Ahead Blueberry Chia Parfait* 30 minutes Unsweetened Almond Or In a bowl, mix together the almond milk, chia and seeds. Whisk until well Coconut Milk Or Water combined. Let the mixture sit for 30 minutes at room temperature or cover and Chia Seeds store in the fridge overnight. Frozen Blueberries Or Raspberries (thawed) Once it has thickened up, layer chia pudding into mason jars or containers. Add a layer of blueberries and sprinkle with slivered almonds. Repeat layers until all Slivered Almonds ingredients are used up. Eat right away or seal jars and store in the fridge until ready to eat. Enjoy! Use shredded coconut or hemp seeds instead. If your chia seeds do not create a gel, they may be stale. Time to buy a new bag! https://barbsobel.com/ Spinach and Sweet Potato Egg Muffins 35 minutes Avocado Oil Preheat oven to 350ºF (177ºC). Lightly grease a muffin pan with avocado oil. Sweet Potato (medium, peeled and chopped into cubes) Steam sweet potato in a double boiler for 8 to 10 minutes, or until tender when Extra Virgin Olive Oil pierced with a fork. Let cool slightly. Baby Spinach Egg While the sweet potato is steaming, heat extra virgin olive oil in a large pan Water over medium heat. Sauté the spinach until wilted and tender. Let cool slightly. Sea Salt Black Pepper When spinach and sweet potatoes are cool enough to handle, divide evenly into the muffin cups of the prepared pan. In a mixing bowl whisk eggs until well scrambled. Whisk in water and salt and pepper. Pour the whisked eggs into the muffin cups to cover the sweet potato and spinach. Bake for 15 to 18 minutes or just until the egg is cooked through and no longer liquid on top. Remove from oven, let cool and enjoy! One serving is equal to three egg cups. Store in the fridge in an airtight container up to three days. Due to the moisture in the sweet potato and spinach, these egg cups do not freeze well. Use finely sliced kale or swiss chard instead. https://barbsobel.com/ Asian Veggie Omelette* 20 minutes Coconut Oil Heat coconut oil in a medium-sized frying pan over medium heat. Saute the Shiitake Mushrooms (sliced) bok choy for 2 minutes. Add mushrooms and cook for 2-3 more minutes or until Bok Choy (sliced into quarters) all veggies are soft. Transfer the veggies to a bowl and set aside. Egg Tamari Or Coconut Aminos In a bowl, whisk together eggs, tamari/coconut aminos and green onion. Green Onion (sliced) Pour the egg mixture into the same pan over medium heat, and let cook until almost set. Place the mushrooms and bok choy on one half of the omelette and fold the other half over top. Remove from heat and season with sea salt and black pepper to taste. Enjoy! Whisk unsweetened almond milk into your egg mixture. Whisk sesame oil into your egg mixture. Use up whatever vegetables you have on hand. Red onion, bell peppers or baby spinach work well. Serve with hot sauce. https://barbsobel.com/ Overnight Paleo N'Oats 5 minutes Almonds (raw) Add the almonds, pumpkin seeds and flax seeds to a blender and process until Pumpkin Seeds (raw) almost ground. Transfer to a large glass jar along with the chia seeds, almond Ground Flax Seed milk and cinnamon. Place in the fridge overnight or for at least 4 hours. Chia Seeds In the morning, divide into jars and top with pomegranate seeds, cacao nibs, Unsweetened Almond Milk and almond butter. Enjoy hot or cold! Cinnamon (ground) Pomegranate Seeds Cacao Nibs Reheat on the stovetop in a pot over low heat until warmed through. Almond Butter Store in an airtight jar in the fridge up to 5 days. Serve with any fresh or frozen fruits, nut/seed butter, unsweetened coconut or nut butter. Drizzle with maple syrup or honey. Use any other type of milk instead. https://barbsobel.com/ Winter Berry Smoothie* 10 minutes Unsweetened Almond Or Place all ingredients together in a blender. Blend until smooth. Pour into glasses Coconut Milk Or Water (you may need and enjoy! (Pour into a mason jar if you are on the go.) to add more water after blending) Ground Flax Seed Hemp Seeds Frozen Berries Collagen Peptides, Hemp, Rice Or Pea Protein Powder (*Vital Proteins is my favorite brand of collagen powder) Baby Spinach, Zuchhini, Fennel, Italian Parsely Or Other Greens https://barbsobel.com/ Coconut Yogurt Parfait 5 minutes Unsweetened Coconut Yogurt Place half the coconut yogurt in a glass jar or bowl. Top with half the walnuts (divided) and half the strawberries. Add the remaining coconut yogurt, walnuts and Walnuts (roughly chopped, strawberries. Serve and enjoy! divided) Strawberries (chopped, divided) Refrigerate in an airtight container for up to two days. Use sunflower seeds instead of walnuts. Add nut or seed butter, chia seeds, cinnamon or shredded coconut on top. https://barbsobel.com/ High Fiber Seed Loaf 3 hours Sunflower Seeds In a large bowl, combine sunflower seeds, flax seeds, pumpkin seeds, chia Whole Flax Seeds seeds, oats, psyllium husks and salt. Mix well. Pumpkin Seeds In a separate bowl, whisk together the avocado oil and water. Add the wet Chia Seeds ingredients to the dry ingredients and mix very well until everything is Oats (rolled) combined. Psyllium Husks Sea Salt Line a loaf pan with parchment paper, allowing the ends of the parchment to Avocado Oil come higher than the sides of the pan. Pour in the mixture. Let it stand for two Water hours (or overnight) to thicken further. Preheat the oven to 350ºF (177ºC). Place the loaf pan in the oven and bake for 20 minutes. Then remove the loaf from the pan by pulling up the sides of the parchment. Remove the parchment and place the loaf upside down directly on the oven rack and bake for another 30 minutes. Remove from the oven and let it cool completely before slicing. Enjoy! Refrigerate in an airtight container for up to five days. Freeze for up to three months. One serving is equal to one slice of bread. Serve with nut or seed butter, hummus, avocado, or chia jam. If you are using psyllium powder instead of the whole husks, cut the amount used in half. https://barbsobel.com/ Chopped Veggie Salad 15 minutes Broccoli (chopped) Add broccoli, tomatoes, bell pepper and cucumber to a large mixing bowl. Toss Cherry Tomatoes (chopped) with the oil, vinegar and parsley. Season liberally with sea salt and black Red Bell Pepper (chopped) pepper to taste. Enjoy! Cucumber (chopped) Extra Virgin Olive Oil Balsamic Vinegar Refrigerate in an airtight container for up to two days. Season leftovers with Parsley (chopped) additional salt, black pepper and vinegar if needed. Sea Salt & Black Pepper Use additional herbs like cilantro, chives, basil or dill. https://barbsobel.com/ Winter Kale Salad* 20 minutes Extra Virgin Olive Oil Add the extra virgin olive oil, apple cider vinegar, mustard, and sea salt into a Apple Cider Vinegar small bowl and whisk together. Dijon Mustard Add the kale to a large bowl and drizzle the dressing over top. Massage with Sea Salt your hands to ensure it is evenly coated. Kale Leaves (thinly sliced) Pomegranate Seeds Top the massaged kale with pomegranate seeds, sliced pear, pumpkin seeds Pear (cored and thinly sliced) and toasted coconut flakes. Toss before serving. Enjoy! Pumpkin Seeds Unsweetened Coconut Flakes (toasted) Store in an airtight container in the fridge for up to two days. Use sliced apple instead. Use Swiss chard or collard greens instead. https://barbsobel.com/ Veggie Ramen 30 minutes Egg Tap the bottom of each egg on a curved surface to make a small circular crack Sesame Oil through the shell but do not rupture the inner membrane. Add cold tap water to Ginger (grated) a pot so it covers the eggs. Place the pot over high heat until it comes to a boil. Once boiling, set the timer for 4 minutes (or 6 to 8 if you like the yolk cooked Garlic (cloves, minced) through). Remove the eggs from the water when they are done and place them Organic Chicken Broth (or any in a bowl of cold water to prevent them from overcooking. type of broth will work) Shiitake Mushrooms Place a large soup pot over medium heat. Add the sesame oil, ginger and Tamari garlic. Saute for about 1 minute and then pour in the chicken broth. Add the Brown Rice Spaghetti mushrooms and tamari. Bring to a boil then reduce heat to a simmer. Broccoli (chopped into small florets) Add the brown rice noodles and cook for about 7 minutes or until al dente. Baby Spinach Frozen Corn (thawed) Green Onion (chopped) Set the broccoli on top and steam until bright green (about 4 minutes). Set the baby spinach on top and steam until wilted (about 1 to 2 minutes). Turn off the heat. Take a spoon and tap the eggs all over to create tiny cracks.
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