8L Instant Pot, Foundational Longevity Stew: A Bulk-Prep Recipe for Optimal Nutrition

Ingredients & amounts (scaled to fit an 8-litre Instant Pot, ratios preserved)

Protein

• Wild salmon, skinless — 720 g (or)
• Extra-firm calcium-set tofu — 640 g
• Red lentils (dry) — 240 g

Vegetables

• Kale or collard greens — 320 g
• Broccoli florets — 400 g
• Red cabbage — 320 g
• Sweet potato — 480 g
• Carrots — 240 g
• Red capsicum (bell pepper) — 240 g
• Onion — 320 g
• Garlic — 24 g
• Ginger — 24 g
• Mushrooms (UV-exposed if possible) — 400 g
• Canned crushed tomatoes — 640 g

Fats, seeds & iodine

• Extra-virgin olive oil — 72 ml (≈ 5 Tbsp)
• Ground flaxseed — 48 g
• Pumpkin seeds — 96 g
• Iodised salt — ¾ tsp
• Nori flakes — 4–5 g (optional)

Spices

• Turmeric — 1½ Tbsp
• Black pepper — to taste
• Cumin — 2½ tsp
• Smoked paprika — 2½ tsp
• Chili — to taste

Liquid

• Water or low-sodium vegetable stock — 1.6–2.0 L

(This volume comfortably fits below the Instant Pot max line once cooked and stirred.)