Tag Archives: Healthy Fat

Longevity Stew

½ pound black eyed peas
½ cup extra virgin olive oil
1 large red onion, finely chopped
2 garlic cloves, finely chopped
1 large, firm ripe tomato, finely chopped
2 teaspoons tomato paste, diluted in ¼ cup water
2 bay leaves
Salt to taste
1 bunch wild fennel or 1 fennel bulb, finely chopped and 1 bunch dill, finely


• Rinse the black eyed peas in a colander.
• Heat half the olive oil over medium heat and cook the onion and garlic, stirring
occasionally, until soft, about 12 minutes. Add the black eyed peas and toss to
coat in the oil.
• Add the tomato, tomato paste and enough water to cover the beans by about an
inch. Add the bay leaves. Bring to a boil, reduce heat and simmer until the black
eyed peas are about half way cooked. (Check after 40 minutes, but it may take
over an hour. You don’t want stones and you don’t want mush. You can also
cook this ahead and reheat.) Season with salt. Add the wild fennel. (Note: if wild
fennel is unavailable, cook the chopped fennel bulb with the onion and garlic and
add the dill in place of the wild fennel.) Continue cooking until the black eyed
peas are tender. Remove, pour in remaining raw olive oil and serve.

Compliments of http://www.bluezones.com

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Spinach-Stuffed Salmon


Salmon fillets
½ cup of fresh spinach leaves
3 to 4 fresh basil leaves chopped
1 teaspoon lemon zest
1 clove of garlic minced
2 tablespoons craisins chopped
2 tablespoons nuts chopped (pecans, walnuts or almonds in any combination)
1 teaspoon of dried oregano
1 tablespoon Dijon Mustard


  • Heat oven to 375 degrees
  • Sauté the spinach, lemon zest, and garlic until spinach is wilted.
  • Combine the craisins, nuts, basil, and oregano leaves in a small bowl. Add the wilted spinach mixture to the small bowl and combine.
  • Cut a pocket horizontally into each salmon fillet. Stuff each pocket with the combined mixture.
  • Spread Dijon mustard on the salmon.
  • Place salmon on non-stick baking sheet or backing sheet lined with oven safe paper and bake for 20 minutes or until fillets are fully cooked.
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