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The Bonus Years Diet |
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7 Miracle Foods That Can Add Years to Your Life
Ralph Felder - Author
Carol Colman - Author
Oscar H. Franco - Author
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| Book: Paperback | 8.26 x 5.23in | 432 pages | ISBN 9780399533990 | 01 Apr 2008 | Perigee | 18 - AND UP |
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The Bonus Years Diet reveals a science-based nutritional prescription that incorporates seven essential "bonus" foods, proven to increase lifespan-as it decreases the waistline.
Featuring physician and master-trained chef Ralph Felder's "protocol" of delicious foods such as chocolate, wine, and nuts, this book offers thirty days of meal plans and more than 125 recipes to create a wide variety of life-prolonging meals.
Chocolate Waffles with Orange-Raspberry Syrup
- 3/4 cup unbleached all-purpose flour
- 3/4 cup white whole wheat or regular whole wheat flour
- 1/3 cup unsweetened cocoa powder (not Dutch processed)
- 11/2 tablespoons sugar
- 2 teaspoons baking powder
- 1/4 teaspoon baking soda
- pinch of kosher salt
- 1 ½ cups low-fat buttermilk
- 1/2 cup egg substitute, or 2 eggs, lightly beaten
- 2 tablespoons canola oil
- 1 teaspoon vanilla extract
- Orange-Raspberry Syrup (recipe follows)
- 8 tablespoons chopped pecans (optional)
Makes about 4 waffles; 8 servings
Preheat a nonstick waffle iron. Combine the flours, cocoa powder, sugar, baking powder, baking soda, and salt in a medium bowl. Combine the buttermilk, egg substitute, oil, and vanilla in another bowl. Add the buttermilk mixture to the dry ingredients and stir until combined.
Spoon the batter into the hot waffle iron and cook according to manufacturer’s directions. (Waffles can be cooled and wrapped individually in plastic wrap and placed in a plastic freezer bag or container and frozen up to 1 month. Heat in a toaster or 350-degree oven.) Serve with syrup and sprinkle each serving with 1 tablespoon of the pecans, if using.
BONUS YEARS DAILY PERCENTAGES Per serving: Chocolate 25%
NUTRITIONAL ANALYSIS Per serving (without syrup): Calories 174, Protein 6g, Total fat 6g, Sat fat 0g, Trans fat 0g, Cholesterol 2mg, Carbohydrate 24g, Dietary fiber 3g, Sodium 237mg
Orange-Raspberry Syrup
- 1 cup freshly squeezed orange juice
- 2 teaspoons cornstarch2 tablespoons mild honey, or to taste
- 1 ½ cups fresh raspberries or frozen unsweetened raspberries
- 1 tablespoon grated fresh orange zest
Makes about 2 Cups; 8 servings
Combine a little of the orange juice with the cornstarch in a medium saucepan. Whisk in the remaining orange juice and honey. Cook, stirring constantly, over medium heat until the mixture is bubbly and slightly thickened. Stir in the raspberries and orange zest. Serve warm.
BONUS YEARS DAILY PERCENTAGES Per serving: Fruits and vegetables 10%
NUTRITIONAL ANALYSIS Per serving: Calories 43, Protein 0g, Total fat 0g, Sat fat 0g, Trans fat 0g, Cholesterol 0g, Carbohydrate 11g, Dietary fiber 2g, Sodium 1g
Broiled Miso-Glazed Salmon with Soba Noodles
- 2 tablespoons red or dark brown miso paste
- 2 tablespoons mirin (rice wine) or dry sherry
- 1 tablespoon light brown sugar
- 1 tablespoon low-sodium chicken broth
- 1 tablespoon unseasoned rice vinegar
- 1 tablespoon freshly squeezed lime juice
- 1 tablespoon Asian sesame oil
- 4 (4- to 6-ounce) salmon fillets (about 1 inch thick)
Makes 4 Servings
Broiling for 7 minutes guarantees a beautiful dark caramelized crust. Finish cooking the salmon in a 375-degree oven, similar to pan roasting, but in this recipe with the initial sear under the broiler instead of in the skillet. Serve a light fruity red wine with earthy tones, such as an Oregon or California Pinot Noir with this dish
- 1 medium red onion (6 ounces), cut into thin semicircles
- 10 ounces moderately thin asparagus, woody ends removed, peeled and cut into 1-inch long pieces
- 6 ounces Japanese soba noodles, or thin dried wheat noodles, or angel hair pasta cooked according to package directions
- 1 tablespoon low-sodium soy sauce, or to taste
- 1 tablespoon Asian sesame oil
Thoroughly combine the miso, mirin, sugar broth, vinegar, lime juice, and oil in a large glass dish. Add the salmon and turn to coat with the miso mixture. Marinate the salmon at room temperature for 30 minutes, or 1 hour in the refrigerator.
Meanwhile, prepare the noodles: Place the onion in a bowl of cold water for about 20 minutes, remove, and spin the onion dry.
Bring a pot of water to boil. Prepare a bowl of ice and water. Add the asparagus to the boiling water and drain after 1 minute. Immediately transfer the asparagus to the ice water to stop the cooking. Drain the asparagus.
Toss the noodles with the asparagus and onion. Thoroughly mix in the soy sauce and oil and set aside.
Preheat the broiler. Remove the salmon from the marinade, and place on a broiler rack. Broil about 4 inches from the heat source for 7 minutes. Turn off the broiler, close the oven door, and turn the oven temperature to 375 degrees. Cook for 2 to 3 minutes; the salmon should be just cooked through. For added flavor, brush some of the remaining marinade over the salmon halfway through broiling.
Divide the soba noodles among four plates and top each with a salmon fillet.
BONUS YEARS DAILY PERCENTAGES Per serving: Fruits and vegetables: 20%; Fish 100%
NUTRITIONAL ANALYSIS Per serving: Calories 548 Protein 38g, Total fat 23g, Sat fat 5g, Trans fat 0g, Cholesterol 94mg, Carbohydrate 48g, Dietary fiber 2g, Sodium 588mg
Steak and Chickpea Salad
- 1 (1 ¾- to 2-pound) beef boneless top sirloin steak (about 1 inch thick)
- 1 ½ cups roasted Garlic Vinaigrette (see recipe) or other low fat Italian vinaigrette
- 4 Roma tomatoes (about 12 ounces total), each cut into 8 wedges
- 1 cup cooked dried chickpeas, drained
- 1 large red onion (8 ounces), thinly sliced
- 6 cups torn romaine lettuce (about 8 ounces), washed and dried
Makes 4 Servings, with leftovers
Pan roasting with an initial sear on a stovetop grill pan marks the steaks and guarantees a beautiful presentation. Finishing cooking in the oven assures a juicy steak, which is not overdone or burned on the surface.
Serve a tangy, good red wine, such as a Pinot Noir, Beaujolais, or Washington State Syrah, to match the vinegar in the dressing
Marinate the steak in 1 cup of the vinaigrette for at least 30 minutes at room temperature or for up to 2 hours in the refrigerator.
Marinate the tomato wedges and the chickpeas in the remaining ½ cup of the vinaigrette for 30 minutes.
Place the onion in ice-cold water for 20 minutes. Remove the onion and drain well.
Preheat the oven to 375 degrees. Remove the steak from the marinade, reserving the marinade, and pat dry. Preheat a ridged stovetop grill pan over medium-high heat. Cook the steak on the grill pan for 4 minutes on each side, rotating a quarter turn after 2 minutes on a side to give grill markings.
Transfer the steak to the oven and cook for about 13 minutes for medium rare; the internal temperature of the steak should be about 135 degrees on an instant-read thermometer when it leaves the oven. Cover the steak and let it rest for 10 minutes. Cut the steak into 1/8 inch-thick slices. Reserve one-fourth of the slices and refrigerate them for sandwiches for the next day.
Meanwhile, place the reserved meat marinade in a small saucepan over low heat and bring to a boil. Remove the tomatoes and the chickpeas from their marinade, and add the vegetable marinade to the simmered marinade.
Toss the lettuce with the chickpeas and tomatoes and the onion. Add ¾ to 1 cup of the marinade and toss to combine. Divide the salad among four plates and top each salad with one-fourth of the remaining steak slices.
BONUS YEARS DAILY PERCENTAGES Per serving: Fruits and vegetables: 55%; Garlic 50%
NUTRITIONAL ANALYSIS Per serving: Calories 430 Protein 48g, Total fat 15g, Sat fat 5g, Trans fat 0g, Cholesterol 121m, Carbohydrate 22g, Dietary fiber 6g, Sodium 388mg
"A revolutionary advance in our understanding of diet and health."
-Kenneth B. Desser, M.D.
"A daily dose of the Bonus Years Food is nutrition therapy for everyone."
-Carol Johnston, Ph.D., RD, CNS, professor and chair, Department of Nutrition, Arizona State University
"There seems to be a recipe for living longer, and physician and chef Ralph Felder, M.D., author of The Bonus Years Diet has the stats to back it up."
-More magazine
"Finally, an excuse to drink red wine and eat good chocolate. And it works."
-Shauna Halawith, Owner, Kitchen Clas
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