Valter longo, the internationally renowned biogerontologist and creator of the fasting mimicking diet, together with his team of nutritionists led by Romina Cervigni, has reinterpreted il Hawaiian poke in key healthy. The result is the “longevity poké“, a dish rich in nutrients and Italian ingredients that promises benefits for health and longevity.
According to Valter Longo, poké represents a new frontier of longevity, helping to protect the body from important pathologies such as diabetes and cardiovascular diseases when adopted as part of a healthy lifestyle.
The eating habits of centenarians in a bowl
The term “poké”, which in Hawaiian means “to slice” or “cut fish into pieces”, has become synonymous with a balanced and healthy meal. Romina Cervigni, nutritional biologist and scientific director of the Valter Longo Foundation, explains that longevity poké incorporates the eating habits of centenarians, with a reduced consumption of animal proteins (preferably from blue fish), a good quantity of protein vegetable (from legumes and nuts), and good fats (from olives, extra virgin olive oil, oil seeds and nuts).
How to prepare longevity poké
Cervigni underlines that Italians can exploit the vast biodiversity of their territory to create variants di longevity poké using fresh, seasonal ingredients. The bowl should contain a balanced mix of carbohydrates (such as brown rice, millet, quinoa, bulgur), proteins (both animal and vegetable), and good fats (extra virgin olive oil, oilseeds, nuts).
Longevity poké: three detox recipes
Here are three variations of longevity poké for a detox diet:
1. Longevity poké with bulgur, mushrooms, chickpeas and pumpkin
Ingredients:
- Bulgur 80 g
- Champignon mushrooms 80 g
- Pre-cooked chickpeas 30 g
- Cooked pumpkin 100 g
- Leek 50 g
- Juice of half a lemon
- Sesame seeds 1 tbsp
Method:
- Cook the bulgur for about 10 minutes.
- Lightly fry the leek with a little chilli.
- Add the sliced mushrooms and cook for 10 minutes.
- Add the cooked pumpkin and turn off the heat.
- Arrange the ingredients in the bowl, add the lemon juice and sesame seeds.
2. Longevity poké with basmati rice, white beans, mackerel and onion
Ingredients:
- Basmati rice 50 g
- Precooked white beans 40 g
- Natural mackerel 40 g
- Onion 40 g
- Songino 30 g
- Tahini 2 tbsp
- Juice of half a lemon
- Extra virgin olive oil
- Pepper as needed
- Paprika to taste
Method:
- Mix the tahini with oil and lemon juice to obtain a smooth sauce.
- Cook the rice and place it on the bottom of the bowl.
- Add beans, onion, mackerel and songino.
- Top with the tahini sauce and walnuts.
3. Longevity poké with quinoa, pear, pomegranate and salmon
Ingredients:
- Quinoa 50 g
- Salmon carpaccio 40 g (previously blast chilled)
- Pomegranate seeds 40 g
- ½ diced pear
- Iceberg salad
- 100% pistachio cream 2 tablespoons
- Juice of half an orange
- Walnuts 10 g
Method:
- Cook the quinoa and place it in the bowl.
- Add salmon, lettuce, pear, walnuts and pomegranate seeds.
- Complete with the pistachio sauce.
