Cook Yourself Young

Stellar Youthing Foods

How to cook: cacao nibs are very bitter so recipes often load in sugar. For the purposes of youthing, stay savoury as the South Americans do and use cacao nibs in chilli dishes and mole sauce. Or snack on them straight from the pack.

CARROT (Antioxidant)

I always say eat food that looks as close to its natural state as possible for genuine youthing. Carrots are a case in point: they contain high levels of beta-carotene and other antioxidants with protective powers against cancer, heart disease, high cholesterol and even eyesight problems. But if the beta-carotene is extracted into little pills that you take instead of chomping carrots, all these benefits vanish.

How to cook: juice, eat raw or – better still – cooked (the nutrients are easier for the body to access), in soups, breads, cakes… Buy organic, or always peel them, as the skin can harbour pesticide residues.

CHAI TEA (Restorative)

I make this with cinnamon, cardamom and star anise; you can add turmeric to increase its anti-inflammatory effects. It is soothing for the digestion, helps you kick caffeine and is traditionally used as a mild anaesthetic and immune booster. Cinnamon stabilises blood sugar and is known as an aphrodisiac.

How to cook: see here.

CHIA SEEDS (Digestive)

From a mint native to South America, traditionally eaten to boost energy. Nice amounts of anti-inflammatory omega-3 fatty acids and antioxidants. They are great for gut health: high in fibre, they push things through speedily, which has a youthing knock-on for the immune system and the production of the happiness hormone: serotonin.

How to cook: sprinkle on cereals, rice dishes, salads, or use to thicken sauces. Add a handful to smoothies and juices to help you absorb fat-soluble vitamins.

CHICKPEAS (Detox/Digestion/Antioxidant) These delicious, buttery, nutty legumes are a great low-fat high-protein option. A good choice if you want to get leaner, as their starchy texture makes you feel full. They help reduce cholesterol and blood sugar and are high in iron and molybdenum, a mineral that helps detox the sulphites in processed foods and wine. With plentiful fibre and folic acid, they’re youthing for the gut and encourage optimum cell functioning.

How to cook: use dried (soak overnight, then drain and boil for two hours), canned (buy no-added salt) or as chickpea (gram) flour. Use in houmous, falafel, pies, curries, casseroles and soups or on salads.

CIDER VINEGAR (Alkalising)

This acid, when metabolised, pushes the body to alkalinity and helps joint pain, fatigue, dull hair, dry skin, bone health and other over-acidity issues. It reduces blood sugar and cholesterol and also weight, as it makes you feel full. Use unpasteurised vinegar from health food shops, it’s more youthing.

How to cook: use in salad dressings, or add a dash to hot pots. I drink 1 tbsp in warm water before meals if I’m feeling a little acidic, or need help digesting…

COCONUT MILK (Alkalising)

This is so hip, and for the right reasons. It’s highly alkalising, a good source of minerals (potassium, manganese, molybdenum, calcium, magnesium and zinc) and medium-chain fats that fight bacteria and fungi, which is why upping your intake can help with candida. It’s high in calories though, so don’t go bonkers.

How to cook: ideally to make it, or you can buy cans of whole milk, not the low-fat version (from which the ‘good’ fats have been removed). Use wherever you would milk, on cereal, in curries, soup, baking (pancakes, scones, cakes), in ice creams, smoothies and so on. It brings a lovely velvety richness to dishes.

CUCUMBER (Alkalising)

Nothing beats cucumber for dewy skin and I love it for youthing generally. It’s high in silica, which helps keep connective tissue healthy (the muscles, ligaments, tendons, cartilage and bone that hold you together). Plus it’s low-cal, so great for munchies.

How to cook: it is better raw, for the crunchiness. Use in juices, salads and cold soups. Buy organic, or else the skin is waxed or has pesticide residues and that’s the bit that contains the most silica.

CURRANTS, BLACK AND RED

(Anti-Inflammatory/Antioxidant) Yes, they have a short summer window but currants are super-rich in GLA (gamma-linolenic acid) which is very, very good for skin (including difficult-to-treat conditions such as eczema). An anti-inflammatory that is also high in antioxidants, these are all-round youthing and taste intensely gorgeous.

How to cook: eat raw with coconut cream or add to ice cream. Poach to make into a coulis (sieve it, to de-seed, if you prefer) to pour over cereals or fruit puddings. Try frozen when fresh are not available.

DAIKON (Detox/Digestion)

Or ‘mooli’: this is a radish that looks like a fat white carrot. It has digestive enzymes similar to those in humans, so is said to help with digestion of fat and protein. It’s high in vitamin C, folic acid and potassium, which is great for detox as it can help keep cells at their optimum youthing electrolyte balance (5:1 potassium to sodium).

How to cook: steam or roast, but raw (grated on salads, or as a side) is best for enzyme uptake. I juice them with other veg for a sharp, radishy detox.

GO ORGANIC?

Get this: organic veg and fruit contains from 19–69 per cent more antioxidants than conventionally farmed veg and fruit, while eating organic could give the same health benefits as eating another two portions of the famed ‘five a day’. Plus organic is lower in toxic residues, including cadmium and pesticides, which are hard for the body to process. All this from a large study published in 2014.

To kick off youthing, I’d recommend you aim for 11 portions of veg and fruit a day, so organic is a good choice. But if the budget is tight, remember that you just want to add more veg into your life, whether it’s organic or not…

EDAMAME BEANS (Digestion)

These young soy beans in the pod provide a complete protein, so are wonderful for vegetarians and vegans. Plus they are full of vitamins B, C, K and high in fibre. All of which makes them a very healthy and youthing option, unless they are drenched in salt, as is often the case in sushi and snack bars.

How to cook: simmer for five minutes, then eat as a snack or on salads.

HEMP SEEDS (Anti-Inflammatory/Antioxidant)

Not just for hippies! High in omega-3s (that reduce inflammation, cholesterol and cardiac risk); high in digestible protein (good for raising energy levels); great for older, dry and problem skins. Plus they contain many of the finest antioxidant vitamins and minerals for optimum youthing.

How to cook: buy unhulled seeds to make into milk; they are more expensive, but you can add them to smoothies, sprinkle on cereals, in casseroles and so on. You can also buy hemp oil as a neat way to get all of hemp’s youthing benefits…

HORSERADISH (Digestion/Detox)

I’m a huge fan of this, I eat it with salmon and adore the punch of horseradish mash. Antioxidant (especially high in vitamin C) and anti-inflammatory. It’s also a good detoxer; by stimulating bile it helps digest fats and eliminate cholesterol and other wastes. (But grate it in a well-ventilated room!)

How to cook: use raw for maximum pungency. Grate and mix with natural yogurt, cider vinegar or grated apple as a sauce for pulses or fish. To make horseradish mash, grate 1 tbsp into mashed potatoes, celeriac or beetroot. Always store in the fridge.

KALE (Alkalising/Detox)

A nutritional powerhouse, probably the most palatable way to get a big shot of calcium in a low-cal way (though parsley, garlic and dandelion leaves are up there…). High in cancer-fighting sulphoraphane and carotenes, it also helps the regeneration and repair of your cells: very youthing!

How to cook: juice, steam, steam-fry; add to soups, casseroles, mash (to make colcannon), or make ‘Cheesy’ kale crisps.

KIWI FRUIT (Antioxidant/Immune-Boosting)

A good little youthing helper: full of vitamin C, E, potassium, magnesium and dietary fibre. It’s a very low-sugar fruit so is great in the morning with yogurt or nuts and seeds. Or if you fancy a sweet snack that won’t shoot your blood levels sky high, this is it.

How to cook: eat raw, juice, in tarts.

LIQUORICE ROOT (Restorative)

The best sugar-free treat. Around 50 times sweeter than sugar, but doesn’t rot your teeth, in fact it may protect them. It helps you cope with stress (as an adrenal and liver tonic), is anti-inflammatory and can protect against ulcers. (Don’t have more than two sticks or teas a week and, if you have high blood pressure, avoid it.)

How to cook: chew a stick or make tea (steep in boiled water for five minutes).

MACKEREL (Anti-Inflammatory)

Like all oily fish (salmon, sardines, herring), high in omega-3 fatty acids, which help reduce cholesterol, protect against heart disease and cancer and ease joint pain and arthritis (the anti-inflammatory effect). Good for depression and memory; high in vitamin D that fights dementia.

How to cook: grill or bake with tart or anise flavours: try gooseberry or fennel.

MAPLE SYRUP

Drilled from a hole in the maple tree. It’s high in manganese and zinc and contains calcium, potassium and iron. It’s a whole lot better than sugar, but also sweet: eat with caution.

MINT (Digestion)

The powerful aroma is a dead giveaway: those pungent oils do great things for your stomach, soothe bloating and inflammation, relax muscles and help your digestion function at its youthing best. Plus it tastes divine, too.

How to cook: raw in salads (including fruit salads), tabbouleh, in any cooked veg dish, as mint tea or in ice cream.

MUSHROOMS: SHIITAKE AND MAITAKE (Immune-Boosting)

Go for these over regular ‘shrooms: they offer a rejuvenating boost. They reduce cholesterol, while a compound called lentinan powers immunity and helps fight infection and disease. Maitake are hard to find (you might have to buy dried) but contain beta-glucans that are immune-boosting and destroy malignant cells while protecting healthy ones.

How to cook: add to soups, casseroles, savoury dishes and omelettes.

NIGELLA SEEDS (Anti-Inflammatory/Detox/Digestive/Antioxidant)

Hot and peppery, they make everything taste of India! They are widely used as a liver and kidney detoxer, are anti-inflammatory, antifungal, antibacterial (so soothing for the gut), anti-cancer and can help to reduce blood pressure. They are antioxidant, too: high in vitamin C and minerals (especially iron and calcium). These are powerful things, so check with your GP before using if you are on any anti-cancer, kidney or liver medication.

How to cook: use 1 tsp in a spice mix for fish, meat or veg dishes; grind and add to salad dressings or rice. Roast and eat (if you’re feeling brave) as a snack.

NUTMEG (Anti-Inflammatory)

Good sleep is regenerative and youth-enhancing and, if you find it hard to get your nightly shift, ¼ tsp nutmeg in warm nut milk a few hours before bed may help. Nutmeg is anti-inflammatory and traditionally has also been used to lift mood and ease gas.

How to cook: buy whole and grate just before you need it. Also good in nut and seed milks, puddings, baked goods and savoury dishes.

Stellar Youthing Foods

NUTS (Anti-Inflammatory)

Love ‘em! That’s why I gave them a whole section.

OCTOPUS/SQUID (Antioxidant/Anti-Inflammatory)

People eat these in restaurants, but won’t dish them up at home. Big mistake! Power-packed nutritionally and easy to cook, high in vitamins (including hard-to-get B-12), minerals and antioxidants including taurine (which reduces blood pressure and cholesterol). A good source of omega-3 fatty acids – especially DHA which is great for the brain, memory and concentration – and, because it is short-lived, contains fewer toxins than many fish and seafoods.

OILS (Anti-Inflammatory)

We need healthy fats and my favourites are avocado, coconut, hemp, olive and pumpkin seed oils. They are anti-inflammatory, high in omega fatty acids, antioxidant, high in vitamins and minerals and protein-dense. They reduce cholesterol, help rejuvenate skin, hair and nails, fuel the metabolism, help us absorb fat-soluble vitamins… and feed our brains! The best nutrients and flavours are in virgin, first cold-pressed oils.

How to use: see here.

PARSNIP (Digestion)

Naturally high in sugars, parsnip is very high in soluble and insoluble fibre, which reduces blood cholesterol and helps gut function. It also contains minerals – especially phosphorus and potassium – the latter counteracts an over-sodium-ised life and promotes a youthing electrolyte balance in the body.

How to cook: juice with other veg (it adds sweet creaminess); roast; mash with swede or celeriac; use in soup.

PESTO (Alkalising/Antioxidant)

Basically any strong-tasting green veg blended with garlic, olive oil and nuts, this is very youthing: antioxidant, alkalising, with healthy monounsaturated fats, and cholesterol-reducing (because of the garlic).

How to cook: make with basil, rocket, parsley, nettle (steam young spring leaves for two minutes first), or watercress or cauliflower leaves, or any mixture that appeals.

PINTO BEANS (Antioxidant/Digestion) Any beans are good beans (except canned baked beans, or any with added sugar or salt) but pinto beans are beautiful, too. Pinkish when cooked and with a creamy flavour, they have all the highlights of beans (high in protein, nutrients and antioxidants, low in fat) and are exceptionally high in fibre, which gives the digestion a workout.

How to cook: use dried or canned (no-sugar, no-salt varieties) to make dips, soups, casseroles, salads and burgers.

POMEGRANATE (Anti-Inflammatory/Immune Booster)

I love fresh pomegranate (forget the manufactured juice) for its flavour and ‘popping’ texture. Crunchy, tangy, bittersweet, it acts as an anti-inflammatory and artery-declogger, and also protects against heart disease and viral infections.

How to cook: use it in salads, in sauces with meat, as a relish, in ice cream…

QUINOA (Digestion/Restorative)

The ‘gold of the Incas’, a great protein source for the gluten- and wheat-free. I recommend it for youthing as it’s a seed not a grain and contains all the essential amino acids, plus a healthy dose of vitamins, minerals and fibre. It’s high in vitamin B2 that is vital for energy metabolism; and iron and potassium, which help every cell function at its youthing best.

How to cook: cook on its own or chuck, raw, into soups and casseroles (it’s nutritionally excellent with beans). In fact it is super-versatile: I love it with chopped fruit and seeds for breakfast, cold in a salad, or drizzled with olive oil and pepper for supper. You can also sprout it. Try quinoa flour when baking.

RADISH (Detox/Digestion) Under-rated and under-used in the West, radishes are fabulous detoxers; if ever you feel like an inner cleanse, grab a radish and munch! One of the cruciferous vegetables, they have that trademark sulphurous zesty tang: it’s these chemicals that help improve digestion (and youthing). They are low-cal, high-fibre and anti-inflammatory.

How to cook: delicious raw in salads, or dipped in nutritional yeast. Steam radishes with other veg (beetroot, carrots, sweet potatoes); they add a sharp antidote to any sweetness. Or slice thinly and use in stir-fries.

YOU EAT HEALTHILY BUT WANT TO LOSE WEIGHT?

Simple: limit the sweetness in your life People gorge on youthing foods, thinking they are doing right by their body. But some are high in calories and sugars, so you need to use a bit of smart thinking if you want to lose weight as well. Try these super-simple guidelines for one month and just see how much leaner and younger you feel:

Avoid completely

Dried fruits, fruit juice, alcohol, maple and other syrups, agave nectar, sweeteners of any kind, cow’s, goat’s and sheep’s dairy, wheat and grains (because they can irritate the gut).

Eat sparingly

Nuts, seeds, fish, red and white meats, fruit (maximum two pieces a day).

Eat lots of

Agar (makes you feel full); asparagus; vegetable proteins such as chickpeas, edamame, pea protein, hemp, sprouted foods, legumes, pinto and other beans, quinoa; chia seeds; daikon, kale, radishes; seaweed; veg and herb medleys (carrots, cabbage, cucumber, parsley, watercress, you name it).

SEA VEGETABLES (Restorative)

Or seaweed in all its guises from arame and dulse to kelp, kombi, nori, samphire and wakame, a youthing must-eat a couple of times a week. The most mineral-dense food on earth, it is especially rich in iodine, which helps produce the thyroid hormones which affect metabolism, mood, weight and energy. It’s thought to help prevent oestrogen-dependent cancers, is anti-inflammatory; and helps the body cope with stress (and menopausal symptoms…). Just one thing to be wary of: it may aggravate acne flare-ups.

How to cook: with a fantastic natural salty flavour, it usually comes dried, though you can get fresh samphire for a short summer season: steam or eat raw in salads. Use dried seaweed flakes or ground nori as a seasoning, sprinkle over egg dishes, salads or add to juices. You can also soak dried sea veg for 30 minutes before using in Japanese starters or stock: be adventurous!

SPROUTED FOODS (Restorative)

You can sprout any seeds, beans or grains… but why would you? Simple: it makes food more nutrient-dense and digestible and thus more youthing. Each seed is a life force: it contains all it needs to grow into a plant. Soaking and sprouting kicks off that growth process: enzymes break down the seed’s toxic defences and create protein, fibre, minerals and vitamins, which we then eat.

How to sprout and cook: use a seed sprouter or large glass jar. Rinse your seeds thoroughly, then soak in water for 12–24 hours. Discard any floaters. Pour off the water and rinse again. Lay them out in the seed sprouter or jar turned on its side, rinsing once or twice a day. They are ready to eat when they reach about 5mm (in three or four days). Eat raw but not by the handful, as they can contain toxins. Cook in stir-fries, or steam as a side.

SQUASH AND SWEET POTATOES

(Antioxidant/Anti-Inflammatory)

High in protective carotenes and anti-inflammatory, these help regulate blood sugar, and are youthing for skin and muscles.

How to cook: roast to make into soups, add (chopped) to casseroles, curries and risottos. Mash. Spaghetti squash can be baked, then used instead of spaghetti.

TOMATO (Antioxidant/Anti-Inflammatory) The most versatile vegetable (or fruit, depending on how pedantic you are). Eat ripe and red as they then contain more lycopene, an antioxidant that protects against cell deterioration and keeps you looking and feeling younger.

How to cook: raw, paste, canned, all are good (though I am not wild about the sugar and additives in ketchup or some cans, so avoid them). Eat raw in salads. Cook in pizzas or make tomato sauce.

VANILLA (Antioxidant/Restorative)

It adds a fabulous richness of flavour to sweet dishes, helps reduce anxiety and stress, lifts the spirits and regulates metabolism… all very youthing! Plus it is extremely high on the ORAC (Oxygen Radical Absorbance Capacity) scale, which measures how powerfully antioxidants slow the effects of age-related degeneration and disease.

How to cook: scrape the seeds from pods and use to flavour teas, juices, ice cream, custards, sauces, puddings and so on. For a counterintuitive taste experience, try grinding a little black pepper into a vanilla custard, it’s yummy.

WATERCRESS (Alkalising/Detox)

Does this need any introduction as a superfood? It’s low-cal yet busting with vitamins, minerals and antioxidants and contains sulphurophanes which help cells defend themselves from carcinogens and degeneration. Its deep green colour and peppery taste are a giveaway that it’s alkalising, detoxing and generally good for head-to-toe youthing.

How to cook: eat raw in salads; juice; make into a tea (infuse for 10 minutes); for soup or pesto; add to mash or flans.

WHEATGRASS (Alkalising/Detox)

This makes your skin, hair, nails and eyes shine. High in chlorophyll, vitamins A, B-12 and E and many minerals, it’s a powerful detoxifier and alkaliser, but hold your nose as you drink it. The more you need it, the more your liver wants to make you vomit!

How to cook: juice it fresh, or sprinkle the powder on soups and savoury dishes.

YEAST, NUTRITIONAL (Restorative)

This has a fabulous nutty, cheesy flavour and is an excellent source of protein for vegans and vegetarians. Make sure you buy the yeast fortified with vitamin B-12: it contains all the essential amino acids and B-complex vitamins you need for a robust nervous system and healthy metabolism. Low in fat and salt, it’s a youthing winner.

How to cook: sprinkle over salads, crudités and popcorn, use in soups, juices and casseroles and to make vegan ‘cheese’.

EAT FERMENTED FOR A HAPPY GUT

Miso, sauerkraut, kefir, kimchi, tempeh… most cultures round the world sussed out centuries ago that fermenting foods made them easier to digest and more nutritious, too.

Fermenting breaks down carbs and, as a side effect, produces lovely levels of enzymes and probiotics that help your gut stay healthy and digest food better. When your gut flora is in good shape, your immune system works well, you absorb the minerals and vitamins you need and your body and mind function at their best.

Some people say that eating fermented foods helps improve skin, mood, energy and their zest for life… perhaps because, in a healthy gut, candida and the fatigue and depression it causes are kept at bay.

Fermented foods are intense taste bombs, so eat with other dishes for a full-on flavour experience. Little and often is my advice: add 1 tbsp of miso to casseroles, eat sauerkraut (best to make your own) or have a spoonful of kefir on your breakfast cereal every now and then.