The Ultimate Longevity One-Pot: An 8-Litre Instant Pot Recipe Backed by Nutrition Science

Why design a single “longevity” recipe?

Most chronic diseases share the same upstream drivers:

• Elevated LDL cholesterol
• High blood pressure
• Insulin resistance
• Chronic low-grade inflammation

Nutrition science is remarkably consistent on what improves these markers: legumes, whole grains, nuts, seeds, vegetables, and extra-virgin olive oil — with minimal saturated fat and sodium.

Rather than chasing novelty, this recipe aims to maximise signal and minimise noise: one pot, repeatable, inexpensive, and scalable.

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What this recipe is designed to optimise

This is not a “superfood” dish. It is infrastructure.

The goal is to reduce long-term risk of:

• Heart attack and stroke
• Type 2 diabetes
• Many diet-associated cancers (especially colorectal)
• Kidney disease progression
• All-cause mortality

It does this by simultaneously targeting:

• LDL reduction via soluble fibre and fat quality
• Blood pressure via potassium load and sodium minimisation
• Glycaemic control through intact carbohydrates
• Gut microbiome health via fermentable fibres

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The Ultimate Longevity One-Pot

(8-Litre Instant Pot Edition)

This recipe is calibrated to:

• Strictly adhere to the ½ capacity safety line (Crucial for foaming legumes)
• Preserve legume and grain structure
• Deliver therapeutic fibre doses without digestion issues

Yield: ~7–8 generous servings

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🛒 Shopping List (Exact Weights)

Dry Staples

Note: Ratios are preserved, but weights are scaled to fit the vessel safely.

Ingredient	Amount (grams)	Notes
Green or brown lentils (dry)	500 g	Intact lentils only (Rinsed)
Pearl barley (dry)	200 g	High beta-glucan (Rinsed)
Ground flaxseed	75 g	Add after cooking to preserve omega-3s
Walnuts (raw, unsalted)	125 g	Chop and add before serving

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Vegetables

Ingredient	Amount (grams)	Notes
Mushrooms (shiitake + cremini mix)	550 g	Potassium powerhouse (Roughly chopped)
Onions	250 g	~2 medium
Carrots	250 g
Celery	150 g
Kale or cabbage	250 g	Stir in after pressure release
Garlic	20 g	~6-7 cloves

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Canned / Bottled

Ingredient	Amount	Notes
Crushed tomatoes	500 g	No salt added varieties
Extra-virgin olive oil	110 ml	High polyphenol content preferred
Apple cider vinegar or lemon juice	75 ml	Add at the very end to brighten flavor
Water	1,600 ml	Crucial: Do not exceed this amount*

*Note: Legumes release foam and mushrooms release liquid. This water volume is calculated to prevent the “Burn” error while keeping the total volume below the safe pressure limit.

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Spices

Note: We rely on spices rather than salt for flavor. These amounts are high to provide anti-inflammatory benefits.

Ingredient	Amount
Ground turmeric	2.5 tsp
Black pepper	1.5 tsp
Ground cumin	2 tsp
Smoked paprika	2 tsp
Chili flakes (optional)	0.5–1 tsp

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Cooking Method (Safety Critical)

1. Load: Add Water, Tomatoes, Oil, Spices, and Vegetables (except Kale) to the pot.
2. Layer: Add the rinsed Lentils and Barley on top. Do not stir them to the bottom (this prevents sticking/burning).
3. Cook: High Pressure for 20 minutes.
4. Release: You must use a Natural Release (let it sit off-power) for at least 25 minutes.
   • Warning: Do not use Quick Release. The high volume of fibre creates foam; quick releasing will spray starchy liquid through your steam vent.
5. Finish: Open lid. Stir in the Kale/Cabbage and Vinegar. Let the residual heat wilt the greens (approx 2 mins).
6. Serve: Top individual bowls with the Walnuts and Ground Flaxseed.

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Why these ingredients work together

This combination:

• Maximises viscous soluble fibre (lentils, barley, flax)
• Minimises saturated fat
• Provides polyphenols that protect LDL from oxidation
• Supports nitric-oxide signalling for vascular health
• Delivers high satiety per calorie, aiding weight stability