Table Of ContentCooking the
RealAge Way
®
Turn Back Your Biological Clock with
More Than 80 Delicious and Easy Recipes
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MICHAEL F. ROIZEN, M.D.
and JOHN LA PUMA, M.D.
From Mike:
To my family, for their enthusiasm for RealAge, and for their patience
with the project, and my endless kitchen and food experiments. They not
only help me stay young but also are the reason I want to be young. And
to those who’ve logged onto www.RealAge.com, may you change your health
and share with others so you can help change the health of the world.
From John:
To my patients, for their creativity and spirit, and for allowing me to
believe in them and their success. May the pleasures of the healthy table
and the energy of feeling younger be theirs.
Contents
Acknowledgments viii
1 • Cooking the RealAge Way
Control Your Genes Simply by the Way You Set Up Your Kitchen 1
2 • Kitchen of Youth
What Is YourKitchen’s IQ? 18
3 • The Well-Stocked RealAge Kitchen 62
4 • The RealAge Pantry 76
5 • Becoming a RealAge Chef
Learn How to Cook for the Health of It! 89
6 • RealAge Cooking and Your Family 121
7 • RealAge Meals for Busy People
Whether Eating by Yourself or Entertaining 131
8 • Eating Out the RealAge Way 137
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9 • Cooking by the Seasons
C
More Than 80 Fabulous Recipes That Make Your RealAge Younger 142
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Spring Produce145
t
e Shiitake Mushroom and Asparagus Frittata with Smoked Salmon–•–Light But
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Hearty Hummus Sandwiches–•–Mandarin Chicken–•–Watercress-Topped Leek
t
s and Feta Pizzas–•–Roasted Pepper and Fresh Mozzarella Panini
(Sandwiches)–•–Ginger, Carrot, and Orange Cappuccino Cup Soup–•–Smoked
Mozzarella and Veggie-Stuffed Pizza–•–Garlicky Orzo with Spinach, Fennel,
and Orange Zest–•–Roasted Chicken with Pesto Gemelli and Roasted
Asparagus–•–Salmon with Spinach and Mustard Sauce–•–Golden Saffron-
Flavored Paella–•–Tuscan Tuna with Grilled Tomato, Onion, and White Bean
Salad–•–Tortellini Stew with Fresh Soybeans–•–Keith’s Asparagus–•–
Chocolate Strawberry Sundae
Summer Produce 177
Double Strawberry Blender Blast–•–Cheese Blintzes with Blueberry-Lime
Sauce–•–Frothy Raspberry-Orange Smoothie–•–Double Peach Parfait with
Gingersnaps–•–Linda D’s Orange Fruit Smoothie–•–Pineapple-Banana
Frappe–•–Creamy Goat Cheese Omelet with Chives and Corn–•–Golden
Banana Pancakes with Fresh Raspberries–•–Quinoa-Stuffed Chayote (or
Zucchini) Squash–•–Grilled Summer Vegetable Sandwiches with Fresh Goat
Cheese–•–Roasted Red Pepper and Kalamata Olive Sicilian Salad–•–Tomato
Bruschetta–•–Tomato Potato Salad with Canola Oil Mayonnaise–•–Canola
Double Corn Cakes–•–Dijon Chicken–•–Smoky Posole with Chipotle Chiles
and Avocado (Hominy Stew)–•–Donna’s Basic Guacamole–•–RealAge
Guacomole–•–Glistening Gazpacho–•–Grilled Tuna Niçoise with Tarragon
Mesclun–•–Milanese Gnocchi (Dumplings) and Vegetable Stew–•–Cajun
Couscous-Crusted Monkfish–•–Ratatouille Pasta–•–Smoky BBQ Soy
Kabobs–•–Stir-Fried Sea Scallops and Summer Squash over Minted
Couscous–•–Teriyaki Tofu with Red Bell Pepper and Shiitakes over Jasmine
Rice–•–Wasabi Mashed Potatoes with Caramelized Sweet Onions–•–Succulent
Ripe Berry Parfait–•–Caramelized Ripe Tropical Fruit–•–Chocolate Soy
Sundae Smoothie–•–Sliced Peaches with Raspberries, Blueberries, and Chocolate
Chips
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Autumn Produce 239
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Double Apple Cinnamon Smoothie–•–Apricot Breakfast Polenta–•–Fabulous
o
French Toast with Spiced Fruit and Powdered Sugar–•–Sweet Potato Pancakes n
with Apple and Cinnamon–•–Tunisian Egg Scramble with Golden Raisins and t
e
Paprika–•–Multi-Mushroom Risotto–•–Broccoli Toasters–•–Two-Bean Chili n
with Avocado and Salsa–•–Veggie-Salsa Soup–•–Double Sesame Salmon with t
s
Mango-Avocado Salsa–•–Pistachio Pilaf with Butternut Squash and Gingered
Cranberry Sauce–•–Caribbean Chicken with Black Beans, Sweet Potato, and
Lime–•–Coriander-Crusted Sea Bass and Asparagus over Sweet Potato
Purée–•–Grilled Portobello Mushroom Barley Pilaf with Pine Nuts and
Arugula–•–Golden Polenta with Exotic Mushroom Ragout–•–Rainbow Shrimp
Moo Shu Roll-Ups–•–Warm Chinese Greens with Shiitake Mushrooms and
Five-Spice Pancakes–•–Sweet Baked Apples with Cherries and Citrus–•–Triple
Apple Sauté–•–Roasted Pears with Raspberry Coulis, Chocolate, and
Pistachios–•–Maple Cranberry-Topped Frozen Yogurt
Winter Produce 283
Toasted Oatmeal with Double Mango and Toasted Walnuts–•–Toasted Quinoa
with Prunes and Lemon–•–Rich and Spicy Black Bean Soup–•–Classic Split
Pea Soup–•–Curried Lentil Soup–•–Pasta e Fagioli (Pasta and Bean)
Soup–•–Barbecued Red Snapper with Spicy Red Beans and Rice–•–
Cioppino (Seafood Stew)–•–Grilled Sea Bass with Asian Red Lentils and
Kale–•–Poached Salmon with Sautéed Kale and Cherry Tomatoes–•–
Meaty Tofu and Stir-Fried Bok Choy over Udon Noodles–•–Persian Kidney
Beans–•–Worcestershire Winter Vegetables with Currant-Studded
Bulgur–•–Simon’s Popcorn
10 • The RealAge Garden 310
11 • Herbs and Spices 318
12 • Vegetarianism and Organic Food
Buying Local, Eating Global 334
Recommended References 345
Index 349
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About the Authors
Other Books by Michael F. Roizen and John La Puma
Credits
Cover
Copyright
About the Publisher
All case studies presented in this book are based on real
people. Some details insignificant to the examples in
this book have been changed to protect the identities
of the individuals. In some cases, two or more similar
stories have been combined into one story. Only refer-
ences to my daughter and myself remain clearly identi-
fiable. Any other likenesses are purely coincidental.
In certain instances, I have listed products by
their brand names—for example, specific cooking oil
sprays, since that is how they are commonly known. I
have occasionally also included names of companies
and products if I thought that mentioning those names
provided relevant information for the reader. To my
knowledge, I have no connections to any of the compa-
nies or brand-name products listed in this book, with
the exception of RealAge, Inc., the company that I
helped found for the express purpose of developing the
RealAge scientific evidence and computer program,
and other RealAge programs. RealAge, Inc., currently
directs the RealAge Web site www.RealAge.com.
Note About the Format of the Book
We’ve written this book in the first person (“I”)
to make it easier to read. But everywhere you see
an “I,” you can assume a “we.”
Acknowledgments
From MFR:
My patients and the thousands of people who read the prior RealAgebooks and logged
onto the RealAge.comWeb site, and sent questions, notes, cards, and e-mails, inspired
this book; I would like to thank them first and foremost. They compelled me to be
passionate because they taught me that RealAge and this process of thinking about
health have meaning to them. I hope this book will motivate them and the rest of its
readers to live younger longer. That would be the best reward any physician could
want.
I am especially indebted to the members of the staff and faculty of the Depart-
ment of Anesthesia and Critical Care at the University of Chicago, and of the Office of
the Dean and Vice President at Upstate, who afforded me the time to do this project
and who had the vision to understand that the best medicine happens before a patient
ever gets sick. I am grateful to the many, many other people who contributed to this
book. Some deserve a very specific thank you: Shelly Bowen and Maurina Sherman of
the RealAge team, who rewrote and helped develop the early editions of several chap-
ters; Sukie Miller, whose passion proved to be the consistent encouragement I needed;
Anita Shreve, for saying the RealAge book was possible, and that the chapters were
just what she wanted to read; Candice Fuhrman, for making it happen; Elsa Hurley,
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