Category Archives: Recipes

Spinach-banana smoothie

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!

spin-bana

If you’re interested, please have a look at my book!

4-ingredient brownies

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!

brownie

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Collard-rito, Collard-acos (Recipe)

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!

coll

If you’re interested, please have a look at my book!

What I eat: Giant Salad!

Another meal that I eat 1-2x per week is a giant (delicious!) salad.

salad2

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!

salad ingred

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.

salad nutrition

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 I eat: Barley-Cauliflower-Collard-Tomato-Celery-Onion-Corn-Mix!

What do I eat? Here’s a picture of one of my delicious “mixes” that I eat a couple of times per week.

barl

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.

barl cals

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!

barl cals vitmin

If you’re interested, please have a look at my book!

Beet-Berry Smoothie!

Shown below is what my daily beet-berry smoothie looks like, and the recipe!

beetberry

Recipe:

1 lb of mixed frozen berries (strawberries, blueberries, cherries, raspberries, cranberries)

1 large beet, skinned (8-13 oz.)

1 vanilla bean (2-3 grams)

Put it all in the Ninja 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://michaellustgarten.wordpress.com/2015/08/09/pineapple-spinach-smoothie/). Enjoy!

If you’re interested, please have a look at my book!

Pineapple-Spinach Smoothie!

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!

pinespin

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 in the Ninja. 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!