Cooking the RealAge Way ® Turn Back Your Biological Clock with More Than 80 Delicious and Easy Recipes nknknknknknknkn MICHAEL F. ROIZEN, M.D. and JOHN LA PUMA, M.D. From Mike: To my family, for their enthusiasm for RealAge, and for their patience with the project, and my endless kitchen and food experiments. They not only help me stay young but also are the reason I want to be young. And to those who’ve logged onto www.RealAge.com, may you change your health and share with others so you can help change the health of the world. From John: To my patients, for their creativity and spirit, and for allowing me to believe in them and their success. May the pleasures of the healthy table and the energy of feeling younger be theirs. Contents Acknowledgments viii 1 • Cooking the RealAge Way Control Your Genes Simply by the Way You Set Up Your Kitchen 1 2 • Kitchen of Youth What Is YourKitchen’s IQ? 18 3 • The Well-Stocked RealAge Kitchen 62 4 • The RealAge Pantry 76 5 • Becoming a RealAge Chef Learn How to Cook for the Health of It! 89 6 • RealAge Cooking and Your Family 121 7 • RealAge Meals for Busy People Whether Eating by Yourself or Entertaining 131 8 • Eating Out the RealAge Way 137 n 9 • Cooking by the Seasons C More Than 80 Fabulous Recipes That Make Your RealAge Younger 142 o n Spring Produce145 t e Shiitake Mushroom and Asparagus Frittata with Smoked Salmon–•–Light But n Hearty Hummus Sandwiches–•–Mandarin Chicken–•–Watercress-Topped Leek t s and Feta Pizzas–•–Roasted Pepper and Fresh Mozzarella Panini (Sandwiches)–•–Ginger, Carrot, and Orange Cappuccino Cup Soup–•–Smoked Mozzarella and Veggie-Stuffed Pizza–•–Garlicky Orzo with Spinach, Fennel, and Orange Zest–•–Roasted Chicken with Pesto Gemelli and Roasted Asparagus–•–Salmon with Spinach and Mustard Sauce–•–Golden Saffron- Flavored Paella–•–Tuscan Tuna with Grilled Tomato, Onion, and White Bean Salad–•–Tortellini Stew with Fresh Soybeans–•–Keith’s Asparagus–•– Chocolate Strawberry Sundae Summer Produce 177 Double Strawberry Blender Blast–•–Cheese Blintzes with Blueberry-Lime Sauce–•–Frothy Raspberry-Orange Smoothie–•–Double Peach Parfait with Gingersnaps–•–Linda D’s Orange Fruit Smoothie–•–Pineapple-Banana Frappe–•–Creamy Goat Cheese Omelet with Chives and Corn–•–Golden Banana Pancakes with Fresh Raspberries–•–Quinoa-Stuffed Chayote (or Zucchini) Squash–•–Grilled Summer Vegetable Sandwiches with Fresh Goat Cheese–•–Roasted Red Pepper and Kalamata Olive Sicilian Salad–•–Tomato Bruschetta–•–Tomato Potato Salad with Canola Oil Mayonnaise–•–Canola Double Corn Cakes–•–Dijon Chicken–•–Smoky Posole with Chipotle Chiles and Avocado (Hominy Stew)–•–Donna’s Basic Guacamole–•–RealAge Guacomole–•–Glistening Gazpacho–•–Grilled Tuna Niçoise with Tarragon Mesclun–•–Milanese Gnocchi (Dumplings) and Vegetable Stew–•–Cajun Couscous-Crusted Monkfish–•–Ratatouille Pasta–•–Smoky BBQ Soy Kabobs–•–Stir-Fried Sea Scallops and Summer Squash over Minted Couscous–•–Teriyaki Tofu with Red Bell Pepper and Shiitakes over Jasmine Rice–•–Wasabi Mashed Potatoes with Caramelized Sweet Onions–•–Succulent Ripe Berry Parfait–•–Caramelized Ripe Tropical Fruit–•–Chocolate Soy Sundae Smoothie–•–Sliced Peaches with Raspberries, Blueberries, and Chocolate Chips n iv Autumn Produce 239 C Double Apple Cinnamon Smoothie–•–Apricot Breakfast Polenta–•–Fabulous o French Toast with Spiced Fruit and Powdered Sugar–•–Sweet Potato Pancakes n with Apple and Cinnamon–•–Tunisian Egg Scramble with Golden Raisins and t e Paprika–•–Multi-Mushroom Risotto–•–Broccoli Toasters–•–Two-Bean Chili n with Avocado and Salsa–•–Veggie-Salsa Soup–•–Double Sesame Salmon with t s Mango-Avocado Salsa–•–Pistachio Pilaf with Butternut Squash and Gingered Cranberry Sauce–•–Caribbean Chicken with Black Beans, Sweet Potato, and Lime–•–Coriander-Crusted Sea Bass and Asparagus over Sweet Potato Purée–•–Grilled Portobello Mushroom Barley Pilaf with Pine Nuts and Arugula–•–Golden Polenta with Exotic Mushroom Ragout–•–Rainbow Shrimp Moo Shu Roll-Ups–•–Warm Chinese Greens with Shiitake Mushrooms and Five-Spice Pancakes–•–Sweet Baked Apples with Cherries and Citrus–•–Triple Apple Sauté–•–Roasted Pears with Raspberry Coulis, Chocolate, and Pistachios–•–Maple Cranberry-Topped Frozen Yogurt Winter Produce 283 Toasted Oatmeal with Double Mango and Toasted Walnuts–•–Toasted Quinoa with Prunes and Lemon–•–Rich and Spicy Black Bean Soup–•–Classic Split Pea Soup–•–Curried Lentil Soup–•–Pasta e Fagioli (Pasta and Bean) Soup–•–Barbecued Red Snapper with Spicy Red Beans and Rice–•– Cioppino (Seafood Stew)–•–Grilled Sea Bass with Asian Red Lentils and Kale–•–Poached Salmon with Sautéed Kale and Cherry Tomatoes–•– Meaty Tofu and Stir-Fried Bok Choy over Udon Noodles–•–Persian Kidney Beans–•–Worcestershire Winter Vegetables with Currant-Studded Bulgur–•–Simon’s Popcorn 10 • The RealAge Garden 310 11 • Herbs and Spices 318 12 • Vegetarianism and Organic Food Buying Local, Eating Global 334 Recommended References 345 Index 349 n v About the Authors Other Books by Michael F. Roizen and John La Puma Credits Cover Copyright About the Publisher All case studies presented in this book are based on real people. Some details insignificant to the examples in this book have been changed to protect the identities of the individuals. In some cases, two or more similar stories have been combined into one story. Only refer- ences to my daughter and myself remain clearly identi- fiable. Any other likenesses are purely coincidental. In certain instances, I have listed products by their brand names—for example, specific cooking oil sprays, since that is how they are commonly known. I have occasionally also included names of companies and products if I thought that mentioning those names provided relevant information for the reader. To my knowledge, I have no connections to any of the compa- nies or brand-name products listed in this book, with the exception of RealAge, Inc., the company that I helped found for the express purpose of developing the RealAge scientific evidence and computer program, and other RealAge programs. RealAge, Inc., currently directs the RealAge Web site www.RealAge.com. Note About the Format of the Book We’ve written this book in the first person (“I”) to make it easier to read. But everywhere you see an “I,” you can assume a “we.” Acknowledgments From MFR: My patients and the thousands of people who read the prior RealAgebooks and logged onto the RealAge.comWeb site, and sent questions, notes, cards, and e-mails, inspired this book; I would like to thank them first and foremost. They compelled me to be passionate because they taught me that RealAge and this process of thinking about health have meaning to them. I hope this book will motivate them and the rest of its readers to live younger longer. That would be the best reward any physician could want. I am especially indebted to the members of the staff and faculty of the Depart- ment of Anesthesia and Critical Care at the University of Chicago, and of the Office of the Dean and Vice President at Upstate, who afforded me the time to do this project and who had the vision to understand that the best medicine happens before a patient ever gets sick. I am grateful to the many, many other people who contributed to this book. Some deserve a very specific thank you: Shelly Bowen and Maurina Sherman of the RealAge team, who rewrote and helped develop the early editions of several chap- ters; Sukie Miller, whose passion proved to be the consistent encouragement I needed; Anita Shreve, for saying the RealAge book was possible, and that the chapters were just what she wanted to read; Candice Fuhrman, for making it happen; Elsa Hurley, n viii