LL Eatwell — Longevity Nutrition
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
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
- Season salmon with salt, pepper, and lemon zest.
- 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.
- Warm quinoa and arrange in a bowl. Top with spinach and cooked salmon.
- 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
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
- Bring bone broth to a simmer; add ginger and carrot and simmer 5 minutes.
- Add kale and roasted sweet potato; simmer 2–3 minutes until kale is tender.
- 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
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
- Toss chicken with turmeric, cumin, salt, and pepper.
- Heat oil, sauté garlic 30 seconds, add chicken and cook 6–8 minutes until done.
- 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
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
- Layer half the yogurt in a jar or bowl, add half the berries and oats. Repeat.
- 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
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
- Preheat oven to 400°F. Place cod on a baking sheet, drizzle oil, lemon juice, sprinkle zest and herbs, salt and pepper.
- 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
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
- Sauté onion and garlic in oil until translucent. Add carrots and paprika; cook 3 minutes.
- Add lentils, tomatoes, and broth. Simmer 25–30 minutes until lentils are tender.
- 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
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
- Preheat oven to 425°F. Toss veggies with oil, thyme, salt, and pepper on a sheet pan; roast 12 minutes.
- Push veggies aside, place salmon on pan, season, roast additional 10–12 minutes until salmon is cooked.
- 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
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
- Preheat broiler. Whisk egg whites and whole egg with salt and nutmeg.
- Sauté spinach in oil until wilted. Pour eggs over spinach in an oven-safe skillet, sprinkle feta.
- 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
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
- Brown chicken in oil; remove and set aside.
- Sauté onion, celery, carrots, and mushrooms until softened. Return chicken, add bone broth and thyme; simmer 20 minutes.
- 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
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
- Sauté onion and pepper in oil until soft. Add sweet potato, cover, and cook 10–12 minutes until tender.
- 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
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
- Preheat oven to 425°F. Toss cauliflower and chickpeas with oil and spices; roast 20–25 minutes until golden.
- 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
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
- Season salmon with turmeric, black pepper, salt. Pan-sear in olive oil 3–4 minutes per side until cooked; remove and rest.
- In same pan, sauté garlic and greens 1–2 minutes until wilted; finish with lemon juice.
- 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