Reverse Your Bio Age Lunch Recipes 3

These recipes are designed to make everyday meals both deeply nourishing and beautifully simple — food that supports cellular health, metabolic balance, and long-term vitality without feeling complicated or restrictive.

Across these dishes, you’ll find the core principles of the Reverse Your Bio Age approach woven in naturally: colourful plant diversity, cruciferous vegetables, quality protein, healthy fats, and herbs that gently support inflammation balance, detoxification, and healthy gene expression. Each recipe is flexible, seasonal, and grounded in real food — encouraging variety over perfection.

Mix-and-Match Rainbow Salad

A build-your-own salad to support cellular health and daily variety

Serves: 1–2  |  Prep time: 10 minutes

Ingredients

Leafy greens (choose 1–2 cups / 30–60 g total)

• Spinach, rocket, mixed salad leaves, chard, or kale

Cruciferous vegetables (choose 1–2, 1–2 cups / 75–150 g total)

• Broccoli florets (raw or lightly steamed), red or green cabbage, Brussels sprouts (shaved), watercress

Colourful vegetables (choose 1–2, 1–2 cups / 100–200 g total)

• Red, yellow or orange peppers; carrots (grated or shaved); beetroot (grated or roasted); courgette ribbons; cherry tomatoes; celeriac (grated)

Seeds (½ cup / ~60 g total)

• Pumpkin seeds, sunflower seeds, sesame seeds, hemp seeds

Berries (½ cup / ~75 g)

• Blueberries, raspberries, blackberries, pomegranate seeds

Fresh herbs (1–2 tablespoons, finely chopped)

• Parsley, coriander, basil, dill, mint, rosemary, oregano

Protein (choose one)

• Grilled or roasted chicken, salmon or turkey (75–120 g); boiled or poached eggs (1–2); lentils or chickpeas (50 g cooked)

Dressing

• 2 tablespoons extra virgin olive oil (30 ml)
• Juice of ½ fresh lemon
• Sea salt and black pepper, to taste

Method

1. Add the leafy greens to a large bowl.
2. Layer in the cruciferous vegetables and colourful vegetables.
3. Scatter over the seeds, berries, fresh herbs and dried herbs or spices.
4. Top with your chosen protein.
5. Drizzle with olive oil, squeeze over the lemon juice, and season lightly. Toss gently and serve immediately.

This salad is intentionally flexible — variety matters more than perfection. Rotate colours and proteins across the week to support nutrient diversity and healthy gene expression.

Warm Roasted Salmon & Cauliflower Salad

Ingredients

• 2 salmon fillets (about 120–150 g each)
• 1 small cauliflower, cut into bite-sized florets
• 1 red onion, sliced into wedges
• 2 tbsp extra virgin olive oil
• Sea salt and black pepper, to taste
• 150 g cherry tomatoes, halved
• 1–2 tbsp capers, drained
• Small handful fresh parsley, finely chopped
• Small handful fresh chives, finely chopped
• Optional: squeeze of fresh lemon

Method

1. Heat the oven to 200°C (180°C fan).
2. Toss the cauliflower and red onion with olive oil, salt and pepper. Roast on a baking tray for 20 minutes.
3. Place the salmon on the same tray, season lightly, and return to the oven for 10–12 minutes, until just cooked.
4. Transfer everything to a bowl. Flake the salmon and add the cherry tomatoes, capers, parsley and chives.
5. Add a squeeze of lemon if you like, gently toss, and serve warm.

Beetroot & Rosemary Beef Burgers with Broccoli Mash

Serves: 2–3  |  Prep time: 10 minutes  |  Cook time: 15–20 minutes

Ingredients

For the burgers

• 500 g minced beef
• 1 medium beetroot, peeled and finely grated (approx. 100 g)
• 1 teaspoon dried rosemary
• Sea salt and black pepper
• 1 tablespoon olive oil, for cooking

For the broccoli mash

• 1 large head broccoli (approx. 300 g), cut into florets
• 1–2 tablespoons olive oil
• Sea salt, to taste

For the spinach

• 150 g fresh spinach

Method

1. Place the minced beef, grated beetroot, dried rosemary, salt and pepper into a bowl. Mix gently until just combined. Shape into 4–6 patties.
2. Heat the olive oil in a frying pan over medium heat. Cook the burgers for 4–5 minutes on each side until browned and cooked through. Rest briefly.
3. Steam the broccoli for 6–8 minutes until very tender. Transfer to a bowl and mash with olive oil and a pinch of salt.
4. Steam the spinach with a splash of water for 1–2 minutes until just wilted. Season lightly.
5. Serve the burgers alongside broccoli mash and steamed spinach.

Favourite Fresh Herb Coleslaw

Ingredients

• ¼ red cabbage, finely shredded
• ¼ green cabbage, finely shredded
• 2 carrots, grated
• 1 beetroot, grated
• A handful of desiccated coconut
• A small handful each of fresh mint, parsley, basil and chives, finely chopped
• Sea salt, to taste
• Juice of 1 whole lemon
• 2 tablespoons avocado oil mayonnaise

Method

1. Place the red cabbage, green cabbage, carrots and beetroot into a large mixing bowl and mix well.
2. Add the desiccated coconut, chopped herbs, a good pinch of sea salt and the lemon juice. Toss well, then leave to sit for 30 minutes to soften.
3. Just before serving, stir through the avocado oil mayonnaise until lightly coated. Taste and adjust seasoning if needed.

The vegetable mix keeps well in the fridge for 3 days without the dressing — add salt, lemon and mayo just before eating.

Herbed Mushroom & Walnut Pâté

Ingredients

• 1 medium onion, finely diced
• 6 cloves garlic, finely chopped
• 200 g mixed mushrooms (chestnut, shiitake etc.), chopped
• 1 tablespoon olive oil
• 1 teaspoon dried thyme
• 1 teaspoon dried rosemary
• 1 teaspoon dried sage
• 2 tablespoons coconut aminos
• ½ cup walnuts (60 g)
• Sea salt and black pepper, to taste

Method

1. Heat the olive oil in a frying pan over medium heat. Add the onion and cook for 2–3 minutes until softened.
2. Add the garlic, mushrooms, dried herbs and black pepper. Add a splash of water and cook for 5–7 minutes until the mushrooms have released their liquid.
3. Remove from the heat and stir in the coconut aminos. Cool slightly.
4. Toast the walnuts in a dry pan until lightly golden. Allow to cool.
5. Transfer the mushroom mixture and walnuts to a blender. Blend until smooth, adding water a tablespoon at a time to reach a spreadable consistency. Season to taste.

Matcha Coconut Gummies

Makes: approx. 16–20  |  Prep time: 10 minutes  |  Chill time: 1–2 hours

Ingredients

• 1 can full-fat coconut milk (400 ml)
• ½ cup water (120 ml)
• 1 tablespoon matcha powder
• Pinch of fine sea salt
• 3 tablespoons powdered gelatin (about 24 g)
• 1 tablespoon honey

Method

1. Pour the water into a small bowl. Sprinkle the gelatin evenly over the surface and leave to bloom for 5 minutes.
2. Add the coconut milk, matcha powder, honey and salt to a saucepan. Warm gently over a low heat, whisking until smooth. Do not boil.
3. Add the bloomed gelatin to the warm coconut milk mixture. Whisk until the gelatin has fully dissolved.
4. Pour into silicone moulds or a small lined dish. Refrigerate for 1–2 hours, until fully set.
5. Remove from the moulds (or slice into squares). Store in the fridge and enjoy chilled.

Coconut Chocolate Clusters

Prep time: 10 minutes  |  Makes: 10–12 clusters

Ingredients

• 100 g dark chocolate (70–90%), broken into pieces
• 1 cup coconut flakes or desiccated coconut shreds (unsweetened)
• Sea salt

Method

1. Line a baking tray or large plate with greaseproof paper.
2. Melt the chocolate gently in a heatproof bowl over a pan of simmering water, or in the microwave in short bursts, stirring until smooth.
3. Stir the coconut flakes into the melted chocolate until evenly coated.
4. Drop spoonfuls onto the prepared tray, shaping into small clusters. Sprinkle with sea salt.
5. Place in the freezer for 20–30 minutes until firm. Store in an airtight container in the fridge.