For many biohackers and longevity practitioners, lunch is the first meal of the day.
One core component of a daily anti-aging regimen is the super veggie bowl.
In this post, we will cover the ingredients behind this scientifically-crafted dish and how to make it.
Top Picks
Black Lentils: Clear Creek
Apple Cider Vinegar: Bragg Organic
Extra Virgin Olive Oil: Desert Miracle
Hemp Seeds: Manitoba Harvest
Longevity Lunch Ingredients
The base of this bowl includes cooked black lentils, boiled broccoli, cauliflower, mushrooms, and apple cider vinegar.
He enhances this further with anti-inflammatory spices like turmeric, microbiome-supporting garlic and onion, and healthy fats from sources like extra virgin olive oil (EVOO).
Related: Seed Oils To Avoid: Complete Guide [2024]
Longevity Lunch Recipe Instructions
Here’s how to make the longevity super veggie mix in your own kitchen.
1. Cooking the Lentils
- Cook black lentils according to package instructions, testing frequently for tenderness as times can vary. Reducing added salt also lets the earthy lentil taste shine.
- Cook time can vary based on lentil age and quality. Test a sample lentil every 5 minutes once they start getting tender.
2. Steaming the Vegetables
- Lightly steam the broccoli, cauliflower and mushrooms until just fork tender. Use a steamer basket if available, or shallowly sauté in a pan with a tight fitting lid. Cut the vegetables into similar sized pieces for even cooking.
- Steaming instead of boiling better preserves water-soluble vitamins and minerals. If boiling, reuse the hot water for a nutrient-rich lentil or grain.
3. Assembling the Longevity Bowl
- Once lentils are cooked, combine with steamed vegetables while both are still hot.
- Add hemp seeds, apple cider vinegar, lime, and ginger root
- Season to with anti-inflammatory spices and herbs like turmeric, garlic, cumin or oregano.
- Option to add extra virgin olive oil or consume it on the side in a small glass
- Let the complete bowl cool fully before dividing into individual airtight meal prep containers, kept chilled until reheating to retain maximum nutrition and flavor. Portioning allows grab-and-go ease.
Feel free to tailor ingredients to suit your preferences while keeping the core elements!
Longevity Lunch Science & Benefits
The composition isn’t random.
Compounds from these whole foods work synergistically on a cellular level to combat aging.
Sulforaphane activates the body’s antioxidant defense system, while prebiotic fibers nourish beneficial microbes. This helps reduce oxidative stress and inflammation.
In short, the super veggie bowl is one of the most potent longevity-enhancing meals around.
It’s a key part of a broader dietary blueprint to mitigate aging.
FAQ
What if I don’t like some of these ingredients like mushrooms or cauliflower?
Feel free to substitute other non-starchy vegetables like spinach, kale, carrots, etc. The key is getting a diversity of phytonutrients.
Is apple cider vinegar necessary for the anti-aging effects?
No, but it provides probiotics for gut health. Braggs apple cider vinegar with “the Mother” introduces beneficial bacteria.
Can I use canned lentils instead of dry ones?
Yes, canned lentils can work to save time. Just look for low or no added sodium versions. Dry lentils are ideal though to control quality.
What’s the difference between regular olive oil and “extra virgin” olive oil?
Extra virgin olive oil comes from the first cold pressing of olives, retaining more heart-healthy compounds like polyphenols. Regular olive oil gets further refined losing some nutrition.
How long will this bowl keep in the fridge?
The veggies and lentils will last 3-4 days stored properly in airtight containers. Some degradation of nutrients occurs over time so best consumed fresh.
Is this veggie bowl enough for a full meal?
It can be depending on your caloric needs. You may want to pair it with some whole grains or healthy protein to make it more complete. Or have it as a side to another meal.
Can I meal prep these bowls?
Yes, prepare a batch of the vegetables and lentils over the weekend to have ready portions to quickly heat up and assemble each day. Store in airtight containers for 3-4 days.
What if I don’t like the taste of apple cider vinegar?
Start with a small amount until your palate adjusts or substitute with lemon juice. You can also mix the vinegar with extra virgin olive oil as a tangy dressing.
Do I need a lot of fancy kitchen tools to make this?
No, you likely have the necessary pots, pans, and utensils on hand. A steamer basket helps quick steaming of the vegetables but you can boil too.
