LL Eatwell — Longevity Nutrition

 

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LL Eatwell

Kitchen Recipes

12 curated kitchen-first recipes for Weight Management, Skin, Joints, and Hair. Each recipe includes ingredients, instructions, notes, and recommended LL supplement pairings.

10-Minute Salmon Bowl

10‑Minute Salmon Bowl

Category: Everyday Easy · Time: 10 mins · Serves: 1

Ingredients

  • 4–6 oz salmon fillet, skin on
  • ½ cup cooked quinoa
  • 1 cup baby spinach
  • 1 tbsp extra‑virgin olive oil
  • 1 tsp lemon zest + 1 tbsp lemon juice
  • Salt and black pepper to taste
  • 1 tbsp chopped fresh parsley

Instructions

  1. Season salmon with salt, pepper, and lemon zest.
  2. Heat olive oil in a nonstick skillet over medium‑high heat. Cook salmon skin‑side down 3–4 minutes, flip and cook 2–3 minutes until opaque.
  3. Warm quinoa and arrange in a bowl. Top with spinach and cooked salmon.
  4. Drizzle lemon juice, sprinkle parsley, and serve immediately.
Notes

Substitute brown rice or farro for extra fiber. Cooked salmon is best same day; quinoa keeps 3–4 days refrigerated.

Estimated Nutrition: 450 kcal · 32 g protein · 22 g fat · 28 g carbs
Radiance Broth Bowl

Radiance Broth Bowl

Category: Skin Health · Time: 20 mins · Serves: 2

Ingredients

  • 3 cups high-quality bone broth
  • 1 cup chopped kale
  • 1 small sweet potato, diced and roasted
  • 1 small carrot, thinly sliced
  • 1 tsp grated fresh ginger
  • 1 tbsp tamari or coconut aminos
  • 1 tsp sesame oil
  • Fresh cilantro or scallions to garnish

Instructions

  1. Bring bone broth to a simmer; add ginger and carrot and simmer 5 minutes.
  2. Add kale and roasted sweet potato; simmer 2–3 minutes until kale is tender.
  3. Stir in tamari and sesame oil. Ladle into bowls and garnish.
Notes

Use high-quality bone broth for collagen peptides. Swap tamari for coconut aminos for gluten-free option.

Estimated Nutrition: 320 kcal · 18 g protein · 10 g fat · 30 g carbs
Turmeric Chicken Sauté

Turmeric Chicken Sauté

Category: Anti-Inflammatory · Time: 15 mins · Serves: 2

Ingredients

  • 12 oz boneless skinless chicken breast, thinly sliced
  • 1 tbsp olive oil
  • 1 tsp ground turmeric
  • ½ tsp ground cumin
  • 1 garlic clove, minced
  • Juice of ½ lemon
  • Salt, pepper, chopped cilantro

Instructions

  1. Toss chicken with turmeric, cumin, salt, and pepper.
  2. Heat oil, sauté garlic 30 seconds, add chicken and cook 6–8 minutes until done.
  3. Finish with lemon juice and cilantro. Serve with steamed greens or cauliflower rice.
Notes

Add black pepper to boost curcumin absorption. Keeps 3 days refrigerated.

Estimated Nutrition: 250 kcal · 36 g protein · 8 g fat · 4 g carbs
Greek Yogurt Parfait

Greek Yogurt Parfait

Category: Everyday Easy · Time: 5 mins · Serves: 1

Ingredients

  • 1 cup plain Greek yogurt
  • ½ cup mixed fresh berries
  • 1 tbsp hemp seeds or chopped nuts
  • 1 tsp honey or maple (optional)
  • 2 tbsp rolled oats (optional)

Instructions

  1. Layer half the yogurt in a jar or bowl, add half the berries and oats. Repeat.
  2. Top with hemp seeds and a light drizzle of honey if desired. Serve chilled.
Notes

Skip honey for diabetic-friendly option. Assemble in jars for grab-and-go breakfasts.

Estimated Nutrition: 280 kcal · 20 g protein · 9 g fat · 28 g carbs
Lemon Herb Cod with Quinoa & Greens

Lemon Herb Cod with Quinoa & Greens

Category: Skin Health · Time: 20 mins · Serves: 2

Ingredients

  • 12 oz cod or white fish fillets
  • 1 tbsp olive oil
  • 1 lemon (zest + juice)
  • 1 tsp dried oregano or 1 tbsp fresh herbs
  • 1 cup cooked quinoa
  • 2 cups mixed greens

Instructions

  1. Preheat oven to 400°F. Place cod on a baking sheet, drizzle oil, lemon juice, sprinkle zest and herbs, salt and pepper.
  2. Bake 10–12 minutes until fish flakes. Serve over quinoa and greens, drizzle pan juices.
Notes

Swap salmon for higher omega-3s. Great for hair and skin support when paired with vitamin C rich sides.

Estimated Nutrition: 380 kcal · 34 g protein · 12 g fat · 30 g carbs
Lentil & Vegetable Stew

Lentil & Vegetable Stew

Category: Diabetic-Friendly · Time: 35–40 mins · Serves: 4

Ingredients

  • 1 cup dried brown or green lentils, rinsed
  • 1 tbsp olive oil
  • 1 onion, diced
  • 2 garlic cloves, minced
  • 2 carrots, diced
  • 1 cup diced tomatoes
  • 4 cups low-sodium vegetable broth
  • 2 cups chopped kale
  • 1 tsp smoked paprika; salt and pepper

Instructions

  1. Sauté onion and garlic in oil until translucent. Add carrots and paprika; cook 3 minutes.
  2. Add lentils, tomatoes, and broth. Simmer 25–30 minutes until lentils are tender.
  3. Stir in kale until wilted. Adjust seasoning and serve.
Notes

High fiber and protein for blood sugar control. Freezes well and flavors deepen after a day.

Estimated Nutrition: 320 kcal per serving · 18 g protein · 6 g fat · 45 g carbs · 12 g fiber
Sheet-Pan Salmon & Roasted Veggies

Sheet‑Pan Salmon & Roasted Veggies

Category: Everyday Easy · Time: 25–30 mins · Serves: 2

Ingredients

  • 2 salmon fillets (4–6 oz each)
  • 1 cup broccoli florets
  • 1 cup Brussels sprouts, halved
  • 1 tbsp olive oil
  • 1 tsp dried thyme or rosemary
  • Salt, pepper, lemon wedges

Instructions

  1. Preheat oven to 425°F. Toss veggies with oil, thyme, salt, and pepper on a sheet pan; roast 12 minutes.
  2. Push veggies aside, place salmon on pan, season, roast additional 10–12 minutes until salmon is cooked.
  3. Serve with lemon wedges.
Notes

Double the veggies for leftovers. One-pan cleanup makes this ideal for busy nights.

Estimated Nutrition: 480 kcal · 36 g protein · 24 g fat · 20 g carbs
Spinach & Feta Egg White Frittata

Spinach & Feta Egg White Frittata

Category: Breakfast · Time: 12–15 mins · Serves: 2

Ingredients

  • 6 egg whites + 1 whole egg
  • 1 cup baby spinach, chopped
  • 2 tbsp crumbled feta
  • 1 tbsp olive oil
  • Salt, pepper, pinch of nutmeg

Instructions

  1. Preheat broiler. Whisk egg whites and whole egg with salt and nutmeg.
  2. Sauté spinach in oil until wilted. Pour eggs over spinach in an oven-safe skillet, sprinkle feta.
  3. Cook on stove 2–3 minutes until edges set, then broil 2–3 minutes until top is set and golden. Slice and serve.
Notes

High-protein, low-calorie breakfast. Reheat slices in microwave for quick mornings.

Estimated Nutrition: 160 kcal · 24 g protein · 6 g fat · 4 g carbs
Bone Broth Chicken Stew

Bone Broth Chicken Stew

Category: Joints · Time: 40 mins · Serves: 4

Ingredients

  • 1 lb boneless chicken thighs, cut into chunks
  • 4 cups bone broth
  • 2 celery stalks, sliced
  • 2 carrots, diced
  • 1 small onion, diced
  • 1 cup mushrooms, sliced
  • 1 tbsp olive oil; fresh thyme; salt and pepper

Instructions

  1. Brown chicken in oil; remove and set aside.
  2. Sauté onion, celery, carrots, and mushrooms until softened. Return chicken, add bone broth and thyme; simmer 20 minutes.
  3. Adjust seasoning and serve warm.
Notes

Bone broth and collagen-rich ingredients support joint comfort. Add lemon for vitamin C if desired.

Estimated Nutrition: 340 kcal · 28 g protein · 14 g fat · 18 g carbs
Sweet Potato & Black Bean Hash

Sweet Potato & Black Bean Hash

Category: Weight Management · Time: 25 mins · Serves: 2

Ingredients

  • 1 medium sweet potato, diced small
  • 1 cup canned black beans, rinsed
  • 1 small red onion, diced
  • 1 red bell pepper, diced
  • 1 tbsp olive oil
  • 1 tsp cumin; salt and pepper
  • Optional: 1 fried egg per serving

Instructions

  1. Sauté onion and pepper in oil until soft. Add sweet potato, cover, and cook 10–12 minutes until tender.
  2. Stir in black beans and cumin; heat through. Season and top with fried egg if desired.
Notes

Sweet potato provides complex carbs and fiber; add avocado for healthy fats. Make vegan by skipping egg.

Estimated Nutrition: 360 kcal · 12 g protein · 8 g fat · 56 g carbs · 10 g fiber
Roasted Cauliflower & Chickpea Bowl

Roasted Cauliflower & Chickpea Bowl

Category: Everyday Easy · Time: 30–35 mins · Serves: 2

Ingredients

  • 1 small head cauliflower, cut into florets
  • 1 can chickpeas, rinsed and drained
  • 2 tbsp olive oil
  • 1 tsp smoked paprika; ½ tsp turmeric; salt and pepper
  • 2 cups mixed greens
  • 2 tbsp tahini lemon dressing

Instructions

  1. Preheat oven to 425°F. Toss cauliflower and chickpeas with oil and spices; roast 20–25 minutes until golden.
  2. Serve over greens and drizzle with tahini lemon dressing.
Notes

Add grilled chicken or Greek yogurt for extra protein. Roast a double batch for lunches.

Estimated Nutrition: 420 kcal · 14 g protein · 18 g fat · 48 g carbs
Lemon Turmeric Salmon with Garlic Greens

Lemon Turmeric Salmon with Garlic Greens

Category: Skin Health · Time: 20 mins · Serves: 2

Ingredients

  • 2 salmon fillets (4–6 oz each)
  • 1 tsp turmeric + pinch black pepper
  • 1 tbsp olive oil
  • 3 cups mixed greens (spinach, Swiss chard)
  • 2 garlic cloves, sliced
  • Juice of ½ lemon; salt and pepper

Instructions

  1. Season salmon with turmeric, black pepper, salt. Pan-sear in olive oil 3–4 minutes per side until cooked; remove and rest.
  2. In same pan, sauté garlic and greens 1–2 minutes until wilted; finish with lemon juice.
  3. Plate salmon over greens and serve.
Notes

Pair turmeric with black pepper to enhance curcumin absorption. Quick weeknight dinner under 20 minutes.

Estimated Nutrition: 420 kcal · 34 g protein · 20 g fat · 6 g carbs