Lately I’ve been drinking lots of spinach-banana smoothies, here’s the recipe!
Baby spinach, 5 oz
A small piece (~20g) of jerusalem artichokes, for its prebiotic potential
Frozen bananas, 5-7 oz
Water, 4-6 oz
Put all that into the blender, then drink it…It’s delicious and nutrient packed!
If you’re interested, please have a look at my book!
In an earlier post, I wrote about how easy it is to make 2-ingredient, nutrient-rich chocolate (https://michaellustgarten.wordpress.com/2014/09/21/homemade-chocolate-in-2-minutes/).
Occasionally (~1x/week), I modify that recipe to make 4-ingredient brownies! The recipe includes 40g of raw, organic cacao beans, 20g oats, 70g Medjool dates, and 1 large egg.
First, I grind/blend the cacao beans and oats into a pine powder. Then, I add the dates and powder into the food processor to mix them. I put this mixture into a small bowl, where I add the egg and thoroughly mix it all together. Last, I put this into the oven at 325F for 35 minutes. After it’s cooked, I wait 15 minutes for it to cool down, then I eat it. It’s soft, and delicious!
One meal that I’ve been eating a lot of lately are what I call collard-rito, or collard-acos:
Ingredients:
7-10 oz of collard greens
~Half of a pound of raw cherry tomatoes
1 container of raw white button mushrooms
~80g of raw purple onion
1-2 raw habaneros
1 avocado
1g Salt
Directions:
Cut the stems off the collards, then add the collard leaves to a large pan with half a cup of water. Boil/steam this for less than 5 minutes,then take out the slightly softer leaves. I don’t waste the resulting the collard-tea, as I drink it after it cools! Take half of the collard leaves and bunch them flat together on a plate. Add half of the avocado, then half of the 1 gram of salt, then some of the onions, mushrooms, and chopped habaneros, and whatever room is left for the tomatoes. While I’m making this meal, I snack on the raw mushrooms, eventually finishing the entire container. Then, I fold it all together. If I add less veggies and can wrap it like a burrito = collard-rito. If I stuff it with too many veggies (like a taco), = collard-aco. It’s delicious!
If you’re interested, please have a look at my book!
Another meal that I eat 1-2x per week is a giant (delicious!) salad.
What’s in it? Approximately 1 pound of romaine lettuce, 1 pint of cherry tomates, 6-8 ounces of purple cabbage, ~3 ounces of pickles, and occasionally, 2-4 ounces of corn. To top it off, I make a spicy-sesame dressing that includes 1 jalapeno, ~1 ounce of lemon juice, ~1 ounce of sesame seeds, 2-4 grams of ground cumin seed, ~10 grams of raw garlic, and 4-6 oz. of water. I then blend the dressing ingredients and add it to the salad!
How about nutrition? For 528 calories, it’s a nutritional All-Star for many things, including protein, fiber, calcium, magnesium, zinc, and many other nutritents.
7/2017 Update: To increase my folate intake from my usual 1200 mcg to ~1500 mcg/day, I’ve increased the romaine lettuce component of the salad to ~20 oz. Also, I’ve added a small habanero in addition to the jalapeno/fresno pepper for more spice. Still yum!
If you’re interested, please have a look at my book!
What do I eat? Here’s a picture of one of my delicious “mixes” that I eat a couple of times per week.
What’s in it? As shown below, barley, collards, celery, cauliflower, olive oil, corn, onion, and tomatoes. The barley is boiled for 20-30 minutes before I add all the veggies, which I then boil for less than 10 minutes. When it’s finished cooking, I add the olive oil.
Besides the taste, this mix is a nutritional All-Star! Within its 622 calories, it provides 29g protein, 37g fiber, 1545 ug of Vitamin K, and much more!
If you’re interested, please have a look at my book!
Shown below is what my daily beet-berry smoothie looks like, and the recipe!
Recipe:
1 lb of mixed frozen berries (strawberries, blueberries, cherries, raspberries, cranberries)
1 large beet (8-13 oz.)
1 vanilla bean (2-3 grams)
Put it all in the blender with ~10 oz. of water, blend, and drink!
For an extra boost of taste and nutrition, I also mix my beet-berry smoothie with my spinach-ginger-pineapple smoothie (https://atomic-temporary-71218033.wpcomstaging.com/2015/08/09/pineapple-spinach-smoothie/). Enjoy!
If you’re interested, please have a look at my book!
In a previous post, with the goal of reducing all-cause mortality risk I wrote about obtaining (at least) 1000 micrograms of Vitamin K per day. To do that, I’ve begun making pineapple-spinach smoothies!
To make it, I used 8 oz of fresh pineapple, which I put in the freezer for 1 hour (because I like frozen drinks). Then, I added 6 oz of baby spinach, 15 grams of fresh ginger, ~3 oz of water, and blended it. All that adds up to 170 calories, 821 micrograms of Vitamin K, and it’s delicious!
If you’re interested, please have a look at my book!
Here’s my recipe for homemade peanut butter and jelly!
Whole wheat bread: 600g whole wheat flour, 1.5g yeast, 80g brown sugar, 350 mL water. Put all ingredients into the bread machine for 90 minutes.
56 g shelled raw peanuts, ground in the food processor. Add 1 teaspoon of peanut oil after the peanuts are ground.
1 large cup of mixed berries, cooked until the water is boiled off (~20 minutes).
Why eat it from the store, as you’re probably also eating the chemicals and preservatives that are added to increase shelf life? Enjoy!
If you’re interested, please have a look at my book!
Michael Lustgarten 