The New Year is a natural time of reflection and renewed focus on what is life giving. As a dietitian who works as a health and wellness coach, it is my busiest season. Many clients are interested in making food related changes this time of year. Interested in free, unsolicited dietary advice? Read on.

If we were to create a “recipe for healthy longevity,” it would include a diet of mostly, if not all, plants. There is solid science to support eating a plant-based diet for both quantity (longevity) and quality (health) of life. Check out MyPlate (based on Dietary Guidelines for Americans) and Harvard’s Healthy Eating Plate (from The Nutrition Source) and you’ll discover they are at least 75% up to 100% plant-based plates. Each year U.S. News and World Report publishes a top 10 list of “Best Overall Diets.” The Mediterranean Diet came out on top for the eighth straight year, followed closely by the DASH diet (Dietary Approaches to Stop Hypertension focused on lowering blood pressure), the flexitarian diet (semi-vegetarian eating), and the MIND diet (a Mediterranean-DASH fusion focused on brain health).

To be clear, these aren’t diets in the fad diet sense of rigid rules and strict recommendations. They may better be described as healthy patterns of eating and guides to balanced nutrition. The foundation to all of them is built on plants and lots of them. These are colorful diets rich in fruits, vegetables, whole grains, legumes, nuts and seeds. Consuming mostly nutrient dense and minimally processed foods means there is less room for the saturated fats found in many animal foods and the added sugars, sodium and refined grains that come packaged with preservatives in more highly processed foods. Less processed and more plants are a winning combo when it comes to health-focused food choices.

Beyond diet, our “healthy longevity recipe” requires ingredients such as restful sleep, regular enjoyable movement, social connection and a sense of meaning. In my coaching work with clients, we explore all these areas of wellness. As they think about living their best life and the behaviors that will support this, I can’t explicitly talk about the connection I see to Jesus, but in Anabaptist World, I can.

John records Jesus as saying, “I came so that they could have life – indeed, so that they could live life to the fullest” (John 10:10, CEB). Jesus is a key ingredient to healthy longevity! 

I see in Jesus’ statement a personal invitation that requires my active participation to choose what he came to offer. For me, saying yes to this fullness of life includes treating my body as a temple and honoring God with my body through the food choices I make everyday: less processed and more plants.

Lentil Curry                            

This plant-based meal is an easy, flavorful, budget-friendly, and delicious way to warm a winter’s day, plus cooking it makes your kitchen smell amazing!

Makes: 6 cups        

Ingredients

• 1 cup red lentils or yellow split peas 
• 3 cups vegetable broth
• 2 carrots, chopped (no need to peel)
• 2 cups diced potato (no need to peel)
• 1 red bell pepper, chopped
• 1 onion, chopped
• 1 (14-oz) can tomatoes, diced or crushed
• 4 cloves garlic, minced
• 1 tablespoon freshly grated ginger
• 1 tablespoon curry powder
• 1 teaspoon garam masala (optional, but nice if you have some)
• ¼ teaspoon kosher salt (optional)
• ¼ teaspoon red chili flakes or cayenne powder (optional, if you like spice)

 Instructions 

Put everything in a large pot and stir. Bring to a boil. Reduce heat and simmer uncovered for about 25-30 minutes or until everything is tender. (Note: The age of lentils will affect their cooking time. Old lentils can take much longer to cook, so continue cooking and add water as needed until they are tender.)

Serving suggestions

I like to serve this over rice. Try cooking your rice in coconut milk instead of water (substitute equal parts canned coconut milk for water). This dish is also lovely with roasted cauliflower and a side of naan bread. A dollop of plain yogurt can help mellow the spice. Garnish with cashews, cilantro and lime juice, if desired.  
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