Longevity Salad Series: Gut-Loving Brown Rice Salad

Longevity Salad Recipe for a Vital Glow | Oxford Healthspan

Today we’re sharing a longevity salad recipe from the Blue Zone of Loma Linda, California: a delicious, Mediterranean-inspired brown rice salad, adapted from a cookbook series that has been in print for over 100 years by the National Auxiliary of Loma Linda University.

This one-bowl meal is perfectly seasoned with Blue Zones staples like turmeric, olive oil, and parsley, all very easy to whip up with fresh or leftover rice. Either way, cooling rice after cooking promotes health by increasing the amount of resistant starch it contains. (Resistant starch is a carbohydrate that resists digestion in the small intestine, like fiber. Instead, it ferments in the large intestine like a prebiotic and feeds good bacteria in the gut.)


⅛ teaspoon turmeric

¼ teaspoon salt

1 tablespoon lemon juice

2 teaspoons olive oil

2 Persian cucumbers, sliced or diced

½ red bell pepper, cored and sliced or diced

3 black pitted olives, diced

2 teaspoons pine nuts (can substitute other chopped nuts)

1 tablespoon fresh parsley, minced

1 cup cooked and cooled brown rice


In a small bowl, whisk together turmeric, salt, lemon juice, and olive oil.

In a large bowl, mix dressing with all other ingredients except for rice.

Add rice and toss to combine well.

If needed (if using new rice), chill in refrigerator for 1-2 hours before serving.


Reading next

Spermidine, a calorie restriction mimetic for longevity | Oxford Healthspan
The Hallmarks of Aging: A Guide to the Pathways of Aging | Oxford Healthspan

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