By the time you celebrate your 30th birthday, many aging-related changes — a weaker immune system, lower levels of testosterone and estrogen, etc. — are already in progress. Eat your way to more energy, more health and more wellness with these delicious recipes specifically curated for Millennials and Generation Xers (those in their late 20s to late 50s). These meals are perfect for every age!
BREAKFAST FOR EVERY AGE: Cinnamon Bun Smoothie
Coenzyme Q10 (CoQ10) helps to provide energy for your cells, but your body’s natural CoQ10 levels begin to plummet as you age. Cauliflower is one of the best dietary sources of CoQ10, and you won’t believe how much cauliflower you can sneak into this delightful breakfast shake.
It’s rich, creamy and completely vegan, and also includes immunity-boosting antioxidants and inflammation-fighting cinnamon. Plus, the healthy fats, protein and fiber ensure you’re happy and satisfied all morning long.
1 frozen banana
1 cup frozen cauliflower
1 tbsp almond butter
1 scoop plant-based chocolate protein powder
1 tbsp organic cocoa powder
2 medjool date
1 tsp cinnamon
3/4 cup plant-based milk (e.g. oat milk, almond milk, etc.)
Toss all the ingredients into your blender and blend until smooth and creamy. Enjoy!
LUNCH: One-Pan Kale and Egg Griddle
As we age, our skin doesn’t do as efficient of a job of absorbing and synthesizing vitamin D from the sun. But don’t worry: Egg yolks are one of the best sources of vitamin D and other important vitamins and minerals!
This protein-rich, high-fiber and low-calorie lunch packs a tasty punch. Mushrooms add a smoky, meaty flavor, and the vibrant flavors of garlic mingle with nourishing kale. Best of all, it’s easy to reheat if you need to make this ahead of time and pack it for work or school.
1 cup crimini mushrooms, sliced
2 garlic cloves, crushed
1 tbsp oil
2 cups of kale, washed and massaged
4 eggs (ideally free-range and organic)
Pinch of salt and pepper
Heat some oil in a frying pan and saute the garlic until fragrant (approximately 30 seconds), then add the mushrooms and cook until tender. Add the kale and a pinch of salt and pepper. Once the kale is wilted, crack the eggs onto the sizzling veggies. Cover the pan for a few minutes until the eggs are done to your personal preferences, and enjoy!
DINNER: One-Pot Sweet Potato Curry
Eating a plant-based diet has been shown to reduce signs of aging on the cellular level. This delicious, simple dinner is completely free of meat and dairy and shows just how satisfying and uncomplicated a vegan meal can be!
The curry makes this dish so perfect for a cold winter’s day and adds numerous antioxidants and inflammation-fighting compounds that heal and soothe your gut and your body from the inside out. We especially love the touch of creamy coconut and the intermingling of sweet and salty for a crowd-pleasing dish.
1/4 c water
2/3 c diced yellow onion
2 tbsp fresh ginger, minced
4 cloves garlic, crushed
5 tbsp green curry paste
2 sweet potatoes, peeled and cut into chunks
2 tbsp soy sauce or tamari sauce
1 14-oz can full-fat coconut milk
1/2 c water vegetable broth
1 15-oz can chickpeas, drained
2-3 c fresh spinach
In a big stockpot, simmer the water then add the onion and ginger. Stir for three minutes until the onion is fragrant, then add the garlic and curry paste and saute for 60 seconds. Toss in the sweet potatoes, the soy/tamari, the curry powder, the veggie broth and the coconut milk. Bring back to a simmer, then add the chickpeas and cook for 10 minutes. Add the spinach and stir until wilted, then enjoy on its own or with rice, quinoa or bread!
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