Hey there, food lovers! If you're looking to supercharge your health and vitality, you're in the right place. Dr. Mark Hyman, a renowned physician and author, has spent years teaching people how to harness the incredible healing power of food. As he puts it, "The keys to health and longevity aren’t hidden in a lab—they’re right there on the farm, at the grocery store, and in your kitchen." So, let’s dive into some delicious meals from his new cookbook, The Young Forever Cookbook, that are designed to make you feel amazing. These aren’t just meals—they’re like prescriptions for a healthier, more vibrant you!
Hearty Buckwheat Bowl With Chicken
(Serves 4)
Here’s what you’ll need for this nutrient-packed bowl: 1⁄2 cup of creamy goat milk yogurt (plus extra for garnish), 1 tablespoon plus 1⁄3 cup of olive oil, 4 tablespoons of fresh lime juice, 1 tablespoon of smoky smoked paprika, 4 juicy boneless, skinless chicken thighs, 1 cup of toasted buckwheat, a large bunch of scallions (trimmed), 4 cups of baby spinach, 1⁄2 teaspoon of kosher salt, 1 cup of tangy sauerkraut, 1 ripe avocado (halved, pitted, and sliced), and a teaspoon of zesty lime zest.
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Now, let’s get cooking! First, mix the yogurt, 1 tablespoon of olive oil, 1 tablespoon of lime juice, and the smoked paprika in a bowl. Toss in the chicken thighs and let them marinate in the fridge for at least 30 minutes. While they’re soaking up those flavors, place the buckwheat in a pot, cover it with 2 cups of water, bring it to a boil, then simmer it covered for about 10 minutes. Drain it once it’s done. Next, heat up your grill to 450°F. Grill the chicken for 10 minutes per side, and while you’re at it, toss the scallions on the grill for 7 minutes. Once they’re done, chop them up and mix them in a bowl with the remaining olive oil, lime juice, and salt. Now, it’s time to assemble your bowls. In a big bowl, mix the buckwheat and spinach, toss it with most of the dressing, and divide it among your serving bowls. Top it off with the sauerkraut, avocado slices, and chicken. Finish it with the remaining dressing, a dollop of yogurt, and a sprinkle of lime zest. Voilà! A delicious, nutrient-rich meal ready to serve.
PER SERVING: 545 calories, 28 grams protein, 41 grams carbs, 9 grams fiber, 3 grams sugar, 33 grams fat.
Ginger-Infused Steamed Fish
(Serves 4)
For this light yet flavorful dish, gather 4 (5-ounce) fillets of Mediterranean sea bass, 1 teaspoon of kosher salt, 4 heads of bok choy (halved), 1⁄4 cup of water, 1⁄4 cup of rich tamari, 2 tablespoons of sweet mirin, 1 teaspoon of aromatic sesame oil, a 2-inch piece of fresh ginger (peeled and julienned), a bunch of scallions (whites sliced, greens julienned), 1 cup of fresh cilantro leaves, 2 tablespoons of crunchy toasted sesame seeds, and chili oil for serving.
Here’s how it comes together: Start by seasoning the sea bass fillets with the kosher salt. Next, fill a heavy-bottomed pan with a lid with about 2 inches of water, bring it to a boil, then reduce it to a simmer. Add the bok choy halves, cover, and let them cook for 2 minutes. Top with the fish, cover again, and cook for 4 minutes. While that’s happening, combine the water, tamari, and mirin in a small bowl. Heat the sesame oil in a pan over medium heat, then add the ginger and cook for a minute. Throw in the scallion whites and cook for another minute. Add the remaining scallions, half of the cilantro, and the tamari mixture, cooking it all together for 30 seconds. Now, plate the fish with the bok choy, pour the sauce over the top, sprinkle with the remaining cilantro and sesame seeds, drizzle with chili oil, and you’re ready to serve this delightful dish.
PER SERVING: 209 calories, 28 grams protein, 11 grams carbs, 3 grams fiber, 4 grams sugar, 6 grams fat.
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Balsamic-Infused Steak With Broccolini
(Serves 6)
For a hearty meal packed with flavor, you’ll need 2 tablespoons plus 1⁄4 cup of olive oil, 1⁄4 cup of tangy balsamic vinegar, 2 tablespoons of zesty apple cider vinegar, 8 garlic cloves (smashed), 1 teaspoon
