Blog , Health and Wellness

Longevity Diet Recipes

Posted on Tuesday, September 5, 2023
by AMAC, D.J. Wilson
salmon broccoli and lemon on white dish

Longevity diets are plant-based meal plans designed to promote health and keep people living longer. Communities with “blue zones,” or places with long-lived people, tend to share common traits. This includes eating plant-based diets and stopping eating before they feel full. They also share common elements related to their environment and social and religious practices. Diets in these zones tend to consist of goat and sheep’s milk (no cow’s milk) and less meat consumption. Rather the focus is on eating healthy vegetables and consuming whole grains, tubers, nuts, and beans. People in “blue zones” tend to incorporate some healthy seafood and fruits in their diet as well. Here are two awesome longevity diet recipes to enjoy.

Longevity-inspired recipe one:

Fresh salmon with olive oil, lemon & dill  (Serves two)


2 (5 to 6 oz.) fresh salmon fillets

2 Tbsp. high-quality olive oil

1 clove garlic, minced

Zest of one lemon

Juice of half lemon

Extra lemon wedges for garnish

1 teaspoon fresh dill, finely chopped, divided

Salt & pepper to taste



Preheat oven to 425 degrees F. Place the salmon on a shallow baking dish lined with parchment paper. Combine the extra virgin olive oil, garlic, lemon zest & juice in a small bowl. Drizzle over the salmon. Sprinkle with half of the dill (save the other half for final garnish). Bake for about 12 to 15 minutes or until cooked through. (Tip: Cooked salmon should be firm yet moist. For accuracy, use a meat thermometer to measure internal temperature. Per the FDA, salmon should register 145 degrees F. This is considered within the well-done range. Do note that overcooking salmon can make it dry.)  Garnish cooked dish with lemon wedges and the remainder of the fresh chopped dill. For more information on cooking salmon, visit the Alaskan Salmon Company.

Longevity inspired recipe two:

Simple sauteed broccoli with garlic and olive oil (Serves two)


2 cups broccoli florets

2 Tablespoons high-quality olive oil

1 Teaspoon crushed garlic

Salt & pepper to taste


Gently heat the oil in a skillet over medium-low heat. Add the garlic and sauté until fragrant, for about one minute. (Tip: As you heat the garlic, continually stir, and avoid browning the garlic as it can turn bitter.) Next add the broccoli and toss with the olive oil and garlic. Season with salt and pepper. Gently stir and cook for a few more minutes until the broccoli becomes tender-crisp. (Tip: broccoli will turn bright green as it cooks, indicating that it is ready.) Remove from the skillet and serve warm.


Per the chef: Note that these fabulous longevity diet recipes can be easily doubled, tripled, or quadrupled to feed a crowd. For more information regarding longevity diets, please click here.

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