Live Well: Cooking for Longevity

One of the best tools for taking care of your health in a proactive way is to cook healthy meals at home. These recipes for each meal of the day will get you started!

Tiramisu Overnight Oats

Prep Time 5 minutes
Rest Time overnight (or minimum 4 hours)
Servings 3

Ingredients

1 cup rolled oats
¾ cup strong brewed coffee, cooled
¼ cup milk
2 tablespoons chia seeds
½ teaspoon cinnamon
2 tablespoon maple syrup
Pinch salt
*Optional 1 scoop chocolate protein powder
Vanilla greek yogurt for topping
Cocoa powder for topping

Instructions

1. In a bowl mix together the oats, coffee, milk, chia seeds, cinnamon, maple syrup, salt and the protein powder if using.
2. Divide between 3 small containers and refrigerate for 4 hours or up to overnight, most of the liquid will be absorbed.
3. Right before you eat, spread the yogurt over top each container and sift cocoa powder overtop for the classic tiramisu look. Enjoy!

Nutrition Facts

Calories 285
Total Fat 9.1g
Sodium 83mg
Carbohydrate 44g
Dietary Fiber 7g
Protein 13.5g

BBQ Peach and Chicken Naan Pizzas

Prep Time 5 minutes
Cook Time 15 minutes
Servings 4

Ingredients

½ tablespoon extra-virgin olive oil
1 boneless, skinless chicken breast (8 oz.), cut into thin slices
4 whole wheat naan (3 oz. each)
½ cup no sugar added barbecue sauce
½ medium red onion, peeled and thinly sliced (about 2 cups)
1 ⅓ cups shredded part-skim mozzarella cheese, divided
2 firm, ripe peaches, pitted and cut into thin slices (15 to 18 slices each)
1 ⅓ cups arugula or other favorite salad green
Kosher salt, to taste
Black pepper, to taste

Instructions

1. Preheat oven to 400° F. Line a large baking sheet with parchment paper or aluminum foil and set aside.
2. Heat oil in a large nonstick skillet over medium-high heat. Add chicken and cook, stirring frequently, until cooked through, 4 to 5 minutes. Season with a pinch of Kosher salt and a few cranks of black pepper, to taste.
3. Place all four naan on prepared baking sheet. Spread barbecue sauce evenly on top of each. Layer with chicken, red onion, half the cheese, peach slices, and remaining cheese on top.
4. Bake until cheese melts and naan are crispy, about 10 minutes. Remove from oven, top with arugula and serve.

Nutrition Facts

Calories 550
Total Fat 15g
Sodium 550mg
Carbohydrate 69g
Total Sugars 27g
Dietary Fiber 6g
Protein 31g

Salmon Couscous Salad Bowl

Prep Time 10 minutes
Cook Time 25 minutes
Servings 2

Ingredients

Salmon:
2x fresh salmon fillets (4-6 oz)
1 tablespoon avocado or other high-heat cooking oil
1 teaspoon cumin
½ teaspoon paprika
½ teaspoon garlic powder
Salt + pepper, to taste

Salad:
½ cup moroccan couscous, dry
1 cup cucumber
1 cup cherry tomatoes
2 tablespoons shallot, diced
¼ cup fresh mint
½ cup feta, crumbled
½ lemon, juiced

Instructions

1. In a small bowl, mix avocado oil with cumin, paprika, garlic powder, and salt until well-combined.
2. Place salmon fillets on a plate and brush with oil and spice mixture until evenly coated. Season with pepper and set aside.
3. On the stovetop, cook couscous according to package directions.
4. While the couscous cooks, chop cucumbers, tomatoes, shallot, and fresh mint.
5. Once couscous is cooked, add chopped cucumber, tomatoes, mint, feta, lemon, and olive oil to the pot. Toss with couscous, seasoning with salt and pepper as desired. Set aside.
6. Heat a large pan over medium-high. Test to make sure the pan is hot enough by splashing a drop of water on it. If it sizzles—you’re good to go!
7. Place salmon skin side down onto the hot pan. Cook for 3-5 minutes (depending on thickness), using a spatula to press salmon down.
8. Once the sides of the salmon have turned more opaque, flip the fish so that the skinless side is touching the pan. Take off heat, and let the fish cook for another minute or two. The goal is to have the outside cooked, but the insides soft and tender.
9. Serve couscous salad in 2 bowls and top with cooked salmon. Enjoy!

Nutrition Facts

Calories 556
Total Fat 21g
Sodium 514mg
Carbohydrate 47g
Dietary Fiber 5g
Protein 49g