Make Your Own Longevity Lunch

Exactly four years ago last month, my Mum was having extensive and painful dental work, including multiple extractions over several visits. The day before her first appointment, she handed me a recipe for a vegetable and cannellini bean soup and asked if I wouldn't mind making it for her. She was concerned she would be in too much pain for solid foods and wanted to be prepared with some healthy, homemade soup on hand. The recipe was simple and quick to make, and I had all the ingredients. The soup was delicious and filling, and I have been making it weekly ever since! I have it for lunch every day in all seasons. Before having the soup, I was always hungry by the afternoon, but the soup is so satisfying that I really notice it if I don't have it - I'm hungry and looking for snacks in the early afternoon. Unbeknownst to me, there is a name for this soup.  According to many recent social media posts, it's called Longevity Soup! 

What Is Longevity Soup?

This nutrient-dense soup, also known as Blue Zones minestrone, is inspired by the diets of the world's longest living people in 5 communities around the world. It is loaded with fibre, vitamins, and antioxidants, and it supports gut health and provides anti-inflammatory benefits. It is easy to make, budget-friendly, and ideal for meal prep, as it freezes well. It contains a bean for protein, such as cannellini beans or red kidney beans, and a variety of vegetables, such as garlic, onions, carrots, celery, potatoes, zucchini, tomatoes, leek, spinach and broccoli, as well as olive oil and herbs such as oregano and parsely and I include a bay leaf. You can always use whatever vegetables you have available, and I usually also include mushrooms and cauliflower. Here is a similar recipe to the one I use, which includes an easy-to-follow video. Don't be afraid to vary it to suit your needs and use what you have on hand. It doesn't have to be the same every time!

Sardines - My Secret Weapon!

In addition to longevity soup, I have a tin of sardines for lunch every day and have done so for many years now. Most people seem to love them or hate them, but for me, soup and sardines are the perfect lunch combo as they are quick and easy to prepare and are both superfoods. There are so many nutritional benefits to eating sardines that I can barely list them all! They are rich in omega-3s, calcium, vitamin D, B vitamins and minerals like selenium, iron and phosphorus. They are low in mercury, anti-inflammatory and are wild-caught as opposed to farmed. They contain one of the highest food sources of creatine, which is necessary for energy production, athletic performance and muscle growth and recovery. It is also vital for brain health and helps to improve cognitive processing and resilience when under stress. I buy sardines in springwater and add my own organic olive oil, lemon juice and black pepper. Like the longevity soup, if I don't have my daily sardines, I really miss them! There are many different ways to eat sardines if you don't like having them with olive oil. One of my clients enjoys them in tomato sauce on toast for breakfast each morning. Here is a French-inspired recipe for sardine rillettes that is very popular and easy to make. I  encourage you to include sardines in your diet any way you can. Your body, brain and future self will thank you for it!

I can't live without my daily soup and sardines for lunch, and actually look forward to them. I encourage you to think about your own lunch and if it's possible to pack more nutrients into it. Other nutrient-dense foods to consider adding to your lunch are: wild caught salmon, avocado, mushrooms, beetroot, walnuts, lentils and kiwifruit. If you are going to eat, you may as well make your lunch as tasty and nutritious as possible. If you are interested in more detailed research, search for the Blue Zones for even more longevity lunch inspiration!

If you care about your health and want to ensure you stay strong and pain-free during your retirement years, my unique online Pilates studio is for you.  If you would like to start 1-on-1 virtual Pilates sessions with me, email me at [email protected]. Alternatively, sign up HERE and we can schedule an appointment time. If you want to work independently, join my online Pilates program of on-demand videos, which I specifically designed to help you recover from pain or injury. It would be my pleasure to assist you on your movement journey to a long, healthy, pain-free life!