Eat Well, Age Well: Summer Longevity Recipes

When the heat rises in summer, you may be tempted to take a break from your oven and eat out more. However, summer is the perfect time to lean into fresh and easy homemade fare that not only keeps you cool but also supports your overall well-being and longevity.

Plus, the fresh produce possibilities are truly endless (and more delicious!) as many items are in peak season in the warmer months. And seasonal eating is not just incredibly tasty, but it is also nutrient-rich and budget-friendly.

That’s why I asked Timeline's dietitians and nutrition experts to share their favorite summer longevity recipes. From protein-packed grilled salmon to energizing, sugar-free smoothies and refreshing salads, these dishes offer something for everyone. Each is packed with ingredients known to support healthy aging and cellular health, making it easier (and tastier) to enjoy healthy recipes all summer long.

Longevity-Friendly Ingredients

Eating a variety of nutrients is essential for health, but a few key nutrients take the reins for their role in supporting longevity.

Protein

Acts as the primary building block for muscles, supports tissue repair, and helps preserve strength and function with age.

Fiber

Supports gut health, blood sugar balance, and cholesterol levels while helping reduce inflammation and chronic disease risk.

Vitamin A

Supports immune health, strengthens the skin barrier, and promotes cellular repair.

Vitamin B

Boost energy metabolism, brain health, and mitochondrial function.

Vitamin C

Fights free radicals (i.e., unstable molecules) and supports collagen production for healthy aging.

Vitamin D

Critical for bone strength, immune function, and reducing inflammation.

Vitamin E

Acts as a powerful antioxidant to reduce inflammaging (age-related inflammation).

Magnesium

Helps regulate muscle, nerve, and metabolic health while reducing oxidative stress.

Zinc

Protects DNA and supports immunity and cellular repair processes.

Calcium

Maintains strong bones and cardiovascular health with age.

Urolithin A

Derived from microbiome metabolism, a powerful compound that helps reduce age-related cellular decline^[1]. Because most people don’t have the right microbiome to produce enough Urolithin A, a supplement can help ensure you get its full benefits.

7 Summer Longevity Recipes

1. Berry Pomegranate Smoothie

This smoothie features polyphenol-rich pomegranate^[2], beets, and wild blueberries to support mitochondrial health, which in turn supports cellular health and longevity, and reduces age-related inflammation. Plus, it features Mitopure® Berry Powder, which contains Urolithin A as the active ingredient, helping you meet your daily dose.

• Servings: 1
• Ingredients:
  • 1 Timeline Mitopure® berry powder stickpack
  • 1 cup pomegranate juice
  • 1 medium cooked and peeled
  • Beetroot
  • 1/2 cup frozen wild blueberries
  • 1/2 medium frozen banana
• Directions: Add ingredients to a blender. Blend on medium, progressing to high for 1 minute. Serve immediately.

Note: To adjust the smoothie texture to be less thick, add some additional pomegranate juice.

Because most people cannot make enough Urolithin A^[3] from pomegranates, this delicious smoothie provides a direct dose of 500 mgs.

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2. Greek-Inspired Quinoa Salad

This Greek quinoa salad is inspired by Jen Scheinmann, MS, RDN, CDN, Timeline’s Senior Nutrition Affairs Manager. Jen loves this salad as it’s rich in plant-based protein, gut-friendly fiber, and antioxidants.

She also adds that the “quinoa delivers all nine essential amino acids, while the veggies and olive oil bring anti-inflammatory benefits that support heart and brain health as we age.” These amino acids, our protein-building blocks, are essential to a healthy life as our body cannot make them on its own.

She also notes you can throw any extra veggies in here, like cucumber, diced bell peppers, or even broccoli florets for even more antioxidant power. And if you are vegan, Jen gives the a-okay to skip out on the feta.

• Servings: 4-6
• Ingredients:
  • 2 cups water
  • 1 cup quinoa
  • Pinch of salt
  • 2 cups grape tomatoes, halved
  • 1/2 cup pitted kalamata olives, halved
  • 1/3 cup diced red onion
  • 1/2 cup crumbled feta cheese
  • Salt and freshly ground black pepper to taste
• For the dressing:
  • 1/3 cup olive oil
  • 2 tablespoons red wine vinegar
  • 1 tablespoon fresh lemon juice
  • 1 teaspoon honey
  • 1 clove garlic, minced
  • 1 teaspoon dried oregano
  • ½ cup fresh dill, chopped
  • Kosher salt and black pepper, to taste
• Directions:
  • Using a fine-mesh sieve, rinse the quinoa under cold, running water. Add quinoa, water, and salt to a medium saucepan and bring to a boil. Turn the heat to low and simmer for about 15 minutes, or until the water is absorbed. Remove from heat and fluff with a fork. Let quinoa cool to room temperature.
  • To make the dressing, whisk together olive oil, red wine vinegar, lemon juice, honey, garlic, oregano, and dill in a small bowl. Season with salt and pepper, to taste.
  • When quinoa is cooled, add the tomatoes, olives, red onions and feta cheese. Toss with the dressing.

Pro tip: This recipe tastes even better when it sits for a few hours (or even overnight) to allow the quinoa to absorb all the flavors. Store refrigerated until ready to serve.

3. Tuscan Kale, Feta, & Watermelon Salad

As a registered dietitian, freelance writer, and busy mom, I’m always on the lookout for easy and healthy recipes that the whole family will love. This kale and watermelon salad is my personal favorite, and is such a winning combination of sweet (watermelon) and bitter (kale) flavors. You can use any type of kale, but Tuscan kale has a wonderful texture that soaks up the lemon dressing perfectly.

Kale and watermelon are both rich in antioxidants that support healthy aging, like beta-carotene, vitamin C, and lycopene^[4].

• Servings: 4
• Ingredients:
  • One large bunch of Tuscan kale, stems removed and leaves finely chopped
  • 2 cups seedless watermelon, cut into bite-sized cubes
  • 1/2 cup crumbled feta cheese
  • 1/4 cup thinly sliced red onion (optional)
• For the vinaigrette:
  • 3 tablespoons extra-virgin olive oil
  • 1 tablespoon fresh lemon juice
  • 1 tablespoon balsamic vinegar
  • 1 teaspoon honey or maple syrup
  • Salt and pepper, to taste
• Directions:
  • Place washed, chopped kale in a large bowl. Drizzle with a small splash of olive oil and a pinch of salt. Use clean hands to massage the leaves for 1–2 minutes until they soften and darken slightly.
  • In a small bowl or jar, whisk together olive oil, lemon juice, balsamic vinegar, honey (or maple syrup), and a pinch of salt and pepper.
  • Add watermelon cubes, crumbled feta, and red onion (if using) to the kale. Pour the vinaigrette over the top and toss gently to combine. Serve immediately or chill for 15 minutes before serving.

4. Pomegranate-Berry Salsa with Avocado Toast

This avocado toast is perfect for those seeking a healthy summer twist on a classic dish. It combines traditional avocado toast with a refreshing pomegranate salsa, a winning combination of heart-healthy fats to reduce inflammation and provide antioxidant power. Additionally, it provides a fun new way to use our Mitopure® Berry Powder.

• Servings: 2-3
• Ingredients for salsa:
  • 2 Timeline Mitopure® powder stickpacks
  • 2 tbsp fresh lemon juice
  • 1 cup packed pomegranate arils
  • 1 jalapeño pepper, seeded, finely chopped, about 2 tbsp
  • 2 tbsp finely chopped fresh cilantro leaves, plus more sprigs for garnish
  • Pinch of sea salt
• Ingredients for avocado toast:
  • 2 avocados, halved
  • 2 tsp fresh lemon juice
  • 1/2 tsp ground cumin
  • 1/2 tsp salt
  • 1/4 tsp freshly ground black pepper
  • 4 slices whole-grain or sprouted sandwich bread, toasted
  • Fresh cilantro leaves and tender stems, for garnish
• Directions:
  • In a bowl, whisk Mitopure® powder and lemon juice until smooth. Add the pomegranate arils, jalapeño, and cilantro and stir well to blend.
  • Refrigerate for 1 hour, stirring occasionally.
  • Scoop the flesh from the avocado halves. Slice one of the halves into thin slices and reserve for garnish.
  • In a bowl, combine the 3 remaining avocado halves, lemon juice, cumin, salt, and pepper and mash with a fork.
  • Spread the mashed avocado on the toasted bread. Garnish with the reserved avocado slices and cilantro sprigs, and a sprinkle of freshly ground black pepper.
  • Top each toast with about 1/4 cup pomegranate salsa. Serve immediately.

5. Antioxidant Cookie Bites

These cookie bites are inspired by Emily Werner, PhD, RD, CSSD, IFNCP, Timeline’s Nutrition Affairs Sports Lead. According to Emily, these bites are made from whole-food ingredients and are packed with nutrients from flax seeds, cherries, and fresh dates.

“The flax seeds bring in omega-3s, the oats are full of fiber to help keep you satiated, the tart cherries provide a dose of antioxidants^[5], and the dates give it a natural sweetness. I love snacking on these during the day, or even as a dessert!” says Emily.

She notes that they even freeze well, making it possible to prepare them in bulk for those times when you need a nutrient-dense, satiating snack on the go.

• Servings: ~12 cookie bites
• Ingredients:
  • 1.5 cup Fat-free milk (or milk alternative)
  • 1 cup pitted dates
  • 1/4 cup dried tart cherries
  • 1.5 cup rolled oats (steel cut preferred)
  • 4 tbsp flax seeds
  • 0.5 cup coconut flakes (sweetened or unsweetened)
  • 1 tsp vanilla
  • 0.5 cup chocolate chips (optional)
• Instructions:
  • Heat oven to 350 degrees F. Warm milk to a boil, turn off the heat.
  • Soak dates and cherries in milk for 30 minutes.
  • After 30 minutes, blend the milk, dates, and cherries, then add vanilla. These are your “wet” ingredients.
  • Grind 1 cup of the oats with the flax seeds, then pulse in coconut flakes. These are your “dry” ingredients.
  • Combine wet and dry ingredients.
  • Fold in the last 0.5 cup of oats and the chocolate chips.
  • Form into balls (makes about 12 cookies)
  • Bake for 20 minutes until firm but not crunchy.

6. Blueberry Chia Overnight Oats

In the winter, there’s nothing better than a warm bowl of oatmeal. But come summer, you’ll want to cool things down a bit. Enter these super-simple overnight oats, packed with longevity-promoting foods like oats, blueberries, and flaxseeds. Adding a scoop of protein powder puts you on the way to a perfectly well-balanced first meal to start the day.

Blueberries, in particular, are rich in antioxidants called flavonoids and are even linked to improved cognitive performance^[6] as we age.

The best thing is that they can be made ahead for busy hot summer mornings.

• Servings: 2
• Ingredients:
  • 1 cup rolled oats
  • ¾ cup blueberries (fresh or thawed frozen)
  • 1½ cups unsweetened almond or soy milk
  • 2 tablespoons ground flaxseed
  • 1 tablespoon honey
  • ½ teaspoon vanilla extract
  • 2 Timeline Mitopure® powder stickpacks
  • 1 scoop of protien powder (optional)
  • Pinch of cinnamon (optional)
• Instructions:
  • In a bowl or mason jar, stir together the oats, flaxseed, sweetener, vanilla, Mitopure® powder, protein powder, and cinnamon.
  • Lightly mash half of the blueberries with a fork to release their juices, then mix them in with the oat mixture. Add the remaining whole berries.
  • Pour in the milk and stir well to combine.
  • Cover and refrigerate for at least 4 hours or overnight until thick and creamy.
  • Serve chilled, topped with extras like sliced almonds, coconut flakes, or an extra spoonful of berries.

Mitopure Powder

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A tasty addition to your health routine

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7. Lemony Grilled Salmon with Herbs

When you think of grilling, hot dogs and burgers may come to mind. However, there are so many other healthy BBQ recipes that showcase longevity-boosting ingredients like salmon.

This lemony grilled salmon is a regular on our summer menu, delivering heart-healthy omega-3s, olive oil, and turmeric^[7] to combat inflammation, as well as lemon and garlic for their antioxidant properties.

Salmon, a staple in the Mediterranean diet, is not only highly nutritious but quick to cook for busy days and nights.

When combined, the ingredients in this recipe support brain, heart, and cellular health as we age.

• Servings: 4
• Ingredients:
  • 4 salmon fillets (about 6 oz each, skin on preferred for flavor)
  • 2 tablespoons extra-virgin olive oil
  • Juice and zest of 1 lemon
  • 2 garlic cloves, minced
  • 1 tablespoon chopped fresh parsley (or dill)
  • ½ teaspoon turmeric
  • ½ teaspoon sea salt
  • ¼ teaspoon black pepper
• Instructions:
  • In a small bowl, whisk together olive oil, lemon juice and zest, garlic, herbs, turmeric, salt, and pepper.
  • Place salmon fillets in a shallow dish or resealable bag. Pour marinade over the fish and let sit for 20–30 minutes (no more than 1 hour).
  • Preheat the grill to medium-high heat and oil the grates to prevent sticking.
  • Place salmon skin-side down and grill for 4–5 minutes per side, depending on thickness, until the fish is opaque and flakes easily with a fork.
  • Serve immediately with grilled vegetables, a quinoa salad, or a side of leafy greens for a longevity-boosting meal.

Fuel Your Summer, Fuel Your Future

No matter your summer schedule, there are plenty of recipes for longevity to choose from. With simple recipes that feature antioxidant-rich produce and proteins, you can enjoy delicious meals that support your health for years to come. And when you add in healthy aging compounds like Urolithin A found in Mitopure® powder, you’ll take your cellular health to the next level.