Nutrient-Dense Instant-Pot Meals for Longevity v2.0

Ingredients (makes ~3 servings, all in one pot):

• 30 g dry rolled oats
• 150 g dry lentils (rinsed)
• 150 g canned chickpeas (drained)
• 100 g brown rice (uncooked)
• 150 g broccoli florets (fresh or frozen)
• 100 g carrot, chopped
• 100 g sweet potato, diced
• 100–150 g tomato (fresh chopped or canned crushed)
• 100 g onion (1 medium), chopped
• 2 garlic cloves (about 6 g), minced
• 1 tsp fresh ginger (or 2 g dried)
• 1 tsp ground turmeric
• black pepper (Essential for turmeric)
• 1 tsp ground cumin, 1 tsp coriander, ½ tsp cinnamon
• 800 mL water or low-sodium vegetable broth (add more if needed)
• Mixed Italian Herbs (dry)

Stir in at the end (Optional):

• LSA (Linseed, Sunflower, Almond)
• FHC (Flaxmeal, Hemp, Chia)
• sunflower seeds, pumpkin seeds, sesame seeds
• mixed nuts
• Fresh lemon juice (blunt the glycemic response)
• Fresh herbs (parsley/coriander)
• Hemp seeds
• KimChi
• Avocado
• Beetroot
• 100 g leafy greens (spinach or kale)
• 1 Tbsp extra-virgin olive oil (15 mL)

Nutrition (approximate per total batch):

Calories: ~1,870 kcal (for whole pot)

Protein: ~75 g (40% daily value) – from lentils, chickpeas, flax medicalnewstoday.com

Carbohydrates: ~300 g (of which ~66 g fiber) medicalnewstoday.com (low-glycemic from beans/grains)

Fat: ~48 g (mostly unsaturated from olive oil/flaxseed)

Fiber: ~66 g (≫ recommended 30 g; high soluble fiber lowers LDL and blood sugar) medicalnewstoday.com