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Recipes for a Fasting-Mimicking Diet9/26/18, 10*12 PMWhat to EatWhen you’re FastingThese recipes are derived from the research of ValterLongo, but not endorsed or approved by Dr Longo or hislab.Dr Longo’s research shows that a water fast of 4 or moredays can trigger a reset of the immune system. As we getolder, our blood contains too many memory T-cells, eachprogrammed to combat a particular microbe, and notenough naive T-cells, which respond to new challenges.Fasting purges and rebuilds the immune cell populationwith naive T-cells.There is also an enduring effect on insulin sensitivity,which is a primary driver of aging.Many people find it difficult to sustain a zero-calorie fastfor 4 days, and Dr Longo has developed a 5-day dietprogram that delivers much of the benefit with lesshunger. It’s not exactly a free lunch, but at least to someextent you can have your fast and eat it, too.Dr Longo endorses a program under medical supervisionusing a package of prepared vegan foods, includingherbs and caffeine. His company is called L-Nutra andthe packaged 5-day diet will be sold under the brandname ProLon. (not yet available as of 2015 August.)The recipes below are satisfying vegan meals with thesame calorie content and macronutrients as the ProLondiet. Each recipe has about 360 calories, in the form of9% protein, 44% fat and 47% carbohydrate.Instructions:Each of the recipes below is sized for one meal. Choose3 meals for the first day, 2 meals for each of thehttp://173.239.45.5/ kaleidth/agingadvice.org/FMD-Recipes.htmlPage 1 of 16

Recipes for a Fasting-Mimicking Diet9/26/18, 10*12 PMfollowing 4 days.This diet is not intended for weight loss, and is notappropriate as a long-term regime.Introduction by Enid KassnerRecipesdeveloped by Enid Kassner in consultation with JJMApple-Almond SaladEggplant Paté with Vegetables(Baba ganoush)http://173.239.45.5/ kaleidth/agingadvice.org/FMD-Recipes.html8 oz apple8 oz lettuce5 oz cucumber1 tsp salad oil1 oz almondsvinegar, salt andpepper to taste1 Tbsp tahini2 tsp olive oil4 oz cookedeggplant3 Tbsp lemonjuice8 oz fresh tomato4 oz cucumber2 oz cooked corn(fresh or frozen)Toss salad with oil andvinegar, adding herbs,spices, salt, garlic, etc.to taste.Blend tahini, eggplant,oil, and lemon juice infood processor, addingsalt, cumin, and freshgarlic to taste. Servewith vegetablesPage 2 of 16

Recipes for a Fasting-Mimicking DietHearty Red Cabbage SlawSesame Noodleswith Bok Choyhttp://173.239.45.5/ kaleidth/agingadvice.org/FMD-Recipes.html9/26/18, 10*12 PM5 oz red cabbage2 oz carrot1.5 oz avocado1 Tbsp lime orlemon juice1 oz apple(shredded forsweetness)3 oz cooked corn(fresh or frozen)3/4 oz crushedwalnut3 oz bok choy3 oz red pepper2 oz cauliflower1.5 oz ricenoodles (weightuncooked)2 tsp toastedsesame oil1 Tbsp tahini1 Tbsp lime orShred cabbage, carrots,and apple in foodprocessor. Cook cornlightly in microwave.Chop nuts. Blendavocado with lemon orlime, adding salt andpepper. Garlic optional.Toss all together.Braise vegetables inwater or vegetablebroth. Cook noodles todirections on package.Mix vegetables andnoodles and toss withthe following dressing:sesame oil, tahini, soysauce, grated ginger,lime juice.Page 3 of 16

Recipes for a Fasting-Mimicking Diet9/26/18, 10*12 PMlemon juicesoy sauce andginger to tasteGazpachoAloo gobi(Indian cauliflower & potatoes)http://173.239.45.5/ kaleidth/agingadvice.org/FMD-Recipes.html12 oz tomatoes(canned, fresh ormixed)1 oz onion2 tsp olive oil1 oz black olives1 Tbsp vinegar3 oz snap peas3 oz cucumber2 oz avocado3 oz red pepper7 oz cauliflower5 oz potatoes1 Tbsp peanut oil1/2 oz cashewscurry spicesginger, garlicBlend all ingredients inblender, adding garlicand salt to taste. Hint:leaving someingredients to the endwith just a quick buzz ofthe blender can add achunky texture.Blend ginger, garlic,turmeric and currypowder (extra cayennepepper, if desired) witha small amount of waterin blender. Add oil toheavy pot and heat. Addthe spice mixture, beingPage 4 of 16

Recipes for a Fasting-Mimicking Diet9/26/18, 10*12 PMcareful not to splatterthe oil. Add cauliflowerand potatoes and cover,adding more water asneeded to preventburning. Salt to taste.Simmer covered about20 minutes, untilvegetables are cooked.Squeeze on a bit oflemon or lime and addfresh cilantro.Potatoes and Veggieswith Kale PestoSpinach Hummuswith VeggiesSpinach-Strawberry Saladwith Rice Cakeshttp://173.239.45.5/ kaleidth/agingadvice.org/FMD-Recipes.html1/2 oz pine nuts1 oz fresh basilleaves1 Tbsp olive oil2.5 oz kale5.5 oz summersquash4.5 oz potatoesgarlic, salt andpepper to taste2 oz spinach1 Tbsp tahini1 Tbsp lemonjuice1 oz dry chickpeas(or 3 oz canned)2.5 oz avocado4 oz carrots5 oz spinach6 oz strawberries2 tsp olive oil1/2 oz pecansMake a pesto with basil,kale, pine nuts, garlic,olive oil, salt and pepperby blending in foodprocessor. Steamsquash (or othervegetable); boilpotatoes, and dress withpesto.Boil dried chick peas inpressure cooker 1 hr, orwithout pressure 4 hrs,or use canned. Drainand blend chick peaswith tahini, spinach,lemon juice, garlic,cumin, and salt in foodprocessor. Eat withcarrots and avocado.Toss spinach,strawberries and nutswith olive oil/lemondressing, adding saltPage 5 of 16

Recipes for a Fasting-Mimicking Diet9/26/18, 10*12 PM1 oz rice cakesSummer Vegetableswith Pesto and Rice CakesSummer Vegetable Saladwith Rice Cakeshttp://173.239.45.5/ kaleidth/agingadvice.org/FMD-Recipes.html7 oz summersquash orzucchini3 oz carrots2 tsp olive oil1/2 oz pine nutss3/4 oz fresh basilleaves1Tbsp olive oil3/4 oz rice cakes1 oz corn (freshor frozen)6 oz freshtomatoes4 oz green beans2 tsp olive oil6 oz cucumber2 oz avocado3 oz spinach3/4 oz rice cakeand pepper to taste.Serve with rice cakes.Make pesto in foodprocessor using basil,olive oil, garlic, pinenuts, salt, and pepper.Steam summer squashand carrots; cook cornin microwave or boil.Toss with pesto andserve with rice cakes.Cook green beans orother green vegetable,such as broccoli. Tosswith spinach, tomatoes,onion, cucumber,avocado, and dressingof olive oil, vinegar, salt,pepper, and any freshPage 6 of 16

Recipes for a Fasting-Mimicking Diet9/26/18, 10*12 PMherbs. Serve with ricecakes.Coconut Currywith Tofu and Vegetables2 oz tofu4 oz carrots5 oz butternutsquash6 oz coconut milk1 oz onions3 oz red pepper2 oz broccoli2 tsp peanut oilcurry powder,gingerSauté peppers andonions in oil (can alsoadd fresh garlic), thenadd carrots and squashwith coconut milk, currypowder, and gratedginger. Simmer untilveggies and about halfcooked (about sevenminutes) and then addbroccoli and tofu. Cookuntil desired crispness.(In the picture at left,cauliflower has beensubstituted for broccoli.)Ginger Carrot Souphttp://173.239.45.5/ kaleidth/agingadvice.org/FMD-Recipes.html11 oz carrots2 tsp vegetableoil7 ozunsweetenedcoconut milk*1 oz onions1/2 oz almonds8 oz water orvegetable stockor bouillongrated ginger,pressed garlic,ground corianderseedsSauté onions, gratedginger, (coriander andgarlic, if desired), andchopped almonds in oil.Add chopped carrotsand water or vegetablebroth, seasoning withsalt. Cook about 20minutes and then pureein blender. Return to potand swirl in coconut milkand heat till warm.* A note about coconutmilk. There are manyproducts labeled "coconutmilk," some of which arecloser to coconut cream:very high in fat andcalories. The product usedin this (and other) recipesis the Trader Joe's brand ofunsweetened coconutbeverage—sold by thequart—which contains 60calories per cup.Page 7 of 16

Recipes for a Fasting-Mimicking DietSaag Aloo(Indian spianch with potatoes)9/26/18, 10*12 PM8 oz spinach1 Tbsp olive oil4 oz potato4 oz tomato1 oz avocadoginger, garlicgaram masalaSauté ginger and garlicin oil. Add spinach andcook until wilted. Add abit of water, if necessaryand cover and cook onlow heat until totallycooked. Boil potatoesseparately. Whenspinach is cooked,puree in food processoror with immersionblender. Add potatoesand garam masala (atoasted curry power).Serve with fresh tomatoand avocado.(Note: a higher proteinversion of this dish canbe prepared by using 4ounces of tofu and just2 ounces of potato.tryit when you’re notfasting!)Kale RisottoEggplant and Potatoes withFenugreek and Tofuhttp://173.239.45.5/ kaleidth/agingadvice.org/FMD-Recipes.html1.5 oz arborio rice1 Tbsp olive oil4 oz kale1/t oz onion1 oz avocado6 oz veg broth orstock8 oz eggplant4 oz potatoesSauté onion in oil andadd rice, browninggently. Add kale andthen add vegetablestock gradually, stirringconstantly untilabsorbed – about 20minutes. Add salt andpepper and somegrated lemon peel.Serve with slicedavocado. A smallamount of lemon juiceor vinegar can be addedfor tangy flavor.Toss eggplant andpotato chunks in a blendof turmeric, coriander,Page 8 of 16

Recipes for a Fasting-Mimicking Diet9/26/18, 10*12 PM1.5 oz tofu1 Tbsp veg oillemon juiceIndian spices:turmeric,coriander,cardomon,cayenne, cumin,saltfenugreekIndian Cabbage SaladTurnip and Potato Souphttp://173.239.45.5/ kaleidth/agingadvice.org/FMD-Recipes.html9 oz greencabbage, finelyshredded1.5 tsp peanut oil1 Tbsp flakedcoconut4 tsp choppedalmonds1 oz rice cakeslemon juice,mustard seeds,and hot pepper12 oz turnip2.5 oz potatoes7 ozunsweetenedalmond milk2 tsp veg oil1 oz choppedonion1/2 oz choppedalmonds (about 4tsp)8 oz water orvegetable brothsalt, and cayennepepper. Heat oil in aheavy pot and add asmall about (about ¼teaspoon) fenugreekseeds. When they turnbrown (about 10seconds) add thecoated vegetables andbrown uncovered about5 minutes. Then addenough water soveggies don’t stick,cover pot, and cookabout 15-20 minutes.Gently stir in tofuchunks.Heat oil and add 1 tmustard seeds,covering pan. Whenseeds stop popping,add hot pepper,almonds and cabbage.Toss together and turnoff heat. Place in bowland add coconut, salt,and lemon juice to taste.Serve with rice cakes.Heat oil in pot andlightly saute onion. Addturnips and potatoes,cut in chunks, andalmonds. Add water orbroth and cover. Cookabout 15 minutes.Puree with imersionblender, or transfer toblender to puree. Returnto pot and add almondmilk, heating soup butnot bringing to a boil.Page 9 of 16

Recipes for a Fasting-Mimicking DietMorning OatmealRatatouille with WalnutsCoconut Curry with ButternutSquash, Broccoli, and Cashewshttp://173.239.45.5/ kaleidth/agingadvice.org/FMD-Recipes.html9/26/18, 10*12 PM1/2 C rolled oats.5 oz walnuts1/2 C raspberries8 ozunsweetenedcoconut milk*2 oz red peppers7 oz summersquash6 oz eggplant8 oz fresh orcanned tomatoesl2 oz choppedonion and freshgarlic, to taste2 tsp olive oil.5 oz walnuts8 oz butternutsquash, peeledand cut intochunks6 oz freshbroccoli florets8 ozCook the oats with 1Cof water. Add nuts, fruitand coconut milk. Asmall (about 4 oz) applemay substitute forberries. * A note aboutcoconut milk. There aremany products labeled"coconut milk," some ofwhich are closer tococonut cream: veryhigh in fat and calories.The product used in this(and other) recipes isthe Trader Joe's brandof unsweetened coconutbeverage—sold by thequart—which contains60 calories per cup.Cut eggplant in chunksand sprinkle with salt,letting it sit about 10minutes. Heat oil in potand lightly saute onionand garlic. Add peppers,squash and eggplant,cut in chunks. Sauteabout 5 minutes. Addtomatoes and cover.Cook about 15 minutes,until vegetables aretender. Add salt, pepper,and fresh or dried basilto taste. Serve withwalnuts.Sauté onions in hot oil,and add curry powder.Add coconut milkgradually, stirring. Addsquash and cook,covered, about 7minutes. Add broccoliand cook an additional 5Page 10 of 16