The Most Effective Ways to Live Longer Cookbook by Jonny Bowden

Author:Jonny Bowden [Unknown]
Language: eng
Format: epub

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STRENGTHENING MUSTARD-HOISIN LETTUCE WRAPS

From Dr. Jonny: Though bodybuilders aren’t always the most reliable source of information about nutrition, they’re right about one thing: You need protein to build strong muscles. Now let me be clear: Just eating protein without working out isn’t going to do it. A University of Arkansas study showed that eating meat helped older people grow stronger muscles as long as they also lifted weights. Remember, muscles are made primarily from amino acids—the “building blocks” of protein—and lean proteins such as turkey provide plenty of them. This recipe offers more than protein. It also offers a lot of calcium and vitamin K

from the greens, both of which are essential for strong bones. Oh—and by the way—it also offers great taste. Personal note: Lettuce wraps are a great option for a reasonable-calorie meal when eating out at one of those chains that serve really huge portions of food such as Cheesecake Factory or P.F. Chang’s.

1 head Boston or Bibb lettuce (or other type with large,

Core the lettuce and remove 12 to 16 large leaves,

pliable leaves)

keeping them intact. Shred the remaining lettuce and

set aside.

1 tablespoon (15 ml) sesame oil

1 pound (455 g) lean ground turkey

In a large skillet, heat the oil over medium heat. Add the

turkey, tamari, and mustard powder, and cook, stirring

1 tablespoon (15 ml) tamari

frequently, until no pink remains, about 8 minutes. Drain

1 teaspoon mustard powder

any excess oil, add bell pepper, carrot, and scallions and

1 small red bell pepper, seeded and diced fine

cook for 3 minutes, stirring frequently. Stir in the hoisin

1 large carrot, peeled and grated

sauce, mixing well, and greens, and cook until the greens

are wilted, about 2 to 4 minutes. Remove from the heat

²⁄³ cup (66 g) chopped scallions (about 1 bunch)

and stir in the sesame oil and sesame seeds.

2 tablespoons (32 g) hoisin sauce

Make 4 piles of the shredded lettuce on 4 plates, placing

2 cups (60 g) mizuna greens* (or a mix of young

4 equal portions of meat onto each lettuce pile. Serve

mustard greens and baby spinach), chopped

with 3 to 4 lettuce leaves each, with instructions to

1 teaspoon toasted sesame oil

place a small scoop of meat and shredded lettuce into

¼ cup (32 g) black sesame seeds (or white sesame

each whole leaf, roll up, and eat with fingers.

seeds, toasted)

Yield: 4 servings

* This delicious Asian salad green is a spring star in local farmer’s

markets. If you can’t find it, make a mix of baby spinach and young

Per Serving: 283 Calories; 16g Fat (48.6% calories from

mustard greens to taste or you can just use spinach. Mizuna has a

fat); 26g Protein; 12g Carbohydrate; 3g Dietary Fiber;

light, peppery bite, sort of like mild arugula, and packs a nice dose of

vitamin C, carotenes, calcium, and folic acid.

74mg Cholesterol; 288mg Sodium

HELP YOUR MUSCLES, BONES, AND TENDONS STAY FIT, FIRM, AND FLEXIBLE WITH THIS FARE 139

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BETTER BUTTERNUT FLAX MAC AND CHEESE

From Dr. Jonny: True story: My business partner and master weight-loss coach Anja Christy is fond of telling people that when she first met me a decade ago she thought macaroni and cheese out of a box was a perfectly good meal.

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