Bryan Johnson's Super Veggie, Nutritionist BREAKDOWN
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Health claim REFERENCES found at bottom
I'm so happy Bryan has found his "Blueprint", but we should all strive to find our own.
45g DRY black lentils = 200g cooked lentil "Chicken" & Wraps
RECIPE
Black Lentil Wraps
- Soak 1/2 cup of Black Lentils for 4-6 hrs or overnight
- Rinse well, add to blender, add 1 cup of water and pinch of salt
- Pour lentil batter on heated non-stick pan, and spread
- serve with veggies!
Black Lentil Chicken
- Soak 1/2 cup of Black Lentils for 4-6 hrs or overnight
- Rinse well, add to blender, add 1 cup of water and pinch of salt
- Cook batter in pot for 5-10 mins on medium heat, constantly stir with whisk,
- Immediately transfer to baking paper and spread to desired thickness.
- Cool in fridge for 2 hours
- Break apart into pieces and cook or serve as is!
if you have any questions about the recipe, leave it in the comments!
REFERENCES
Eyres, L., Eyres, M. F., Chisholm, A., & Brown, R. C. (2016). Coconut oil consumption and cardiovascular risk factors in humans. Nutrition reviews, 74(4), 267-280. doi.org/10.1093/nutrit/nuw002
Jimenez-Lopez, C., Carpena, M., Lourenço-Lopes, C., Gallardo-Gomez, M., Lorenzo, J. M., Barba, F. J., Prieto, M. A., & Simal-Gandara, J. (2020). Bioactive Compounds and Quality of Extra Virgin Olive Oil. Foods (Basel, Switzerland), 9(8), 1014. doi.org/10.3390/foods9081014
Lozano-Castellón, J., Vallverdú-Queralt, A., Rinaldi de Alvarenga, J. F., Illán, M., Torrado-Prat, X., & Lamuela-Raventós, R. M. (2020). Domestic Sautéing with EVOO: Change in the Phenolic Profile. Antioxidants (Basel, Switzerland), 9(1), 77. doi.org/10.3390/antiox9010077
Lyu, X., Agar, O. T., Barrow, C. J., Dunshea, F. R., & Suleria, H. A. R. (2023). Phenolic Compounds Profiling and Their Antioxidant Capacity in the Peel, Pulp, and Seed of Australian Grown Avocado. Antioxidants (Basel, Switzerland), 12(1), 185. doi.org/10.3390/antiox12010185
Mohan, S. (2023). Broccoli: A Multi-Faceted Vegetable for Health: An In-Depth Review of Its Nutritional Attributes, Antimicrobial Abilities, and Anti-inflammatory Properties. Antibiotics (Basel, Switzerland), 12(7), 1157. doi.org/10.3390/antibiotics12...
Mukherjee, S., Lekli, I., Goswami, S., & Das, D. K. (2009). Freshly crushed garlic is a superior cardioprotective agent than processed garlic. Journal of agricultural and food chemistry, 57(15), 7137-7144. doi.org/10.1021/jf901301w (Retraction published J Agric Food Chem. 2012 Mar 14;60(10):2766)
Shaukat, M. N., Nazir, A., & Fallico, B. (2023). Ginger Bioactives: A Comprehensive Review of Health Benefits and Potential Food Applications. Antioxidants (Basel, Switzerland), 12(11), 2015. doi.org/10.3390/antiox12112015
Sepp, E., Smidt, I., Rööp, T., Štšepetova, J., Kõljalg, S., Mikelsaar, M., Soidla, I., Ainsaar, M., Kolk, H., Vallas, M., Jaagura, M., & Mändar, R. (2022). Comparative Analysis of Gut Microbiota in Centenarians and Young People: Impact of Eating Habits and Childhood Living Environment. Frontiers in cellular and infection microbiology, 12, 851404. doi.org/10.3389/fcimb.2022.85...
Syed, R. U., Moni, S. S., Break, M. K. B., Khojali, W. M. A., Jafar, M., Alshammari, M. D., Abdelsalam, K., Taymour, S., Alreshidi, K. S. M., Elhassan Taha, M. M., &
00:00 intro
0:55 need to know
1:40 Super Veggie Ingredient Benefits
3:01 Hot tip
3:35 Black Lentil Wraps
5:35 Lentil Chicken
5:53 Bryan's main message
7:05 no EVOO?
8:07 Chicken STIR-FRY
8:31 Omega 3s
9:10 BLUEPRINTS Products
I tried to put a lot of educational information in this video, I hope it helps!! Let me know, what topic should I dive into next?
Loving hearing your take on popular food lifestyles that are out there and how you promote what’s right for you!
He also has a blended version of super veg. I wouldve loved to get your take on that
frying those lentils wraps like that is creating AGEs.
We stress so much about the little things, 99% is the foods we eat and lifestyle ✌🏼
Helpful message about bio-diversity in diet. I liked that you demonstrate a more "normal" variation to making super veggie. It can also take a psychological toll to eat the same exact thing everyday. I will keep this method in mind, although I will probably stick to my boiling method for now (I've been adding sauerkraut, nutritional yeast, mustard seeds, and turmeric/black pepper. So, I am rather enjoying my super veggie at the moment). Would like to see a video about nutty pudding next. I've heard whey is a more nutritionally balanced protein source than pea protein, so that was the next modification I was planning on implementing into my Blueprint diet.
that's it! change the spices, toppings, and you got a whole new dish, LOVE IT!.
ALL those added ingredients have their own amazing benefit, one tip, stick to only 1/4 tsp max on the turmeric, although a powerful anti-inflammatory, it is still a powerful herb and can be taxing on the system, (so 1/8-1/4 tsp),
mustard seeds also are able to increase the bioavailabilty of sulforaphane (but i reckon you know that! lol)
and is that a video request?? nutty putty breakdown and alternatives?? I'M ON IT!
@@mikeseeksnutrition awesome, thanks 🙌
And thanks for letting me know that I was totally overdoing it on the turmeric 😅
Can ginger be overdone too? I usually just take a medium-large chunk of ginger and turmeric root to boil and then chop it all up after cooking
@@joeyv5239 no limit on the ginger, within reason, but turmeric is very potent, especially if you are buying an organic one.
9:40 hilarious. I was so tempted to fry that broccoli in garlic and olive oil the Italian way… and throw away the ginger lol. I only like ginger in Asian cuisine. I do have to say that I am still grateful at he shared his meals with us. I would like more videos on variety of the blueprint if you were assigned that task. I also would like a Mexican , Italian, Indian, Japanese and Chinese version of super veggie . On top of the cooked black lentils I put raw onion, raw cilantro + white vinegar for the nitrates to convert into nitric oxide ( Dr Esselstyn cardiologist) . I wanted to add calabacita cooked in tomato and place that on top. Maybe add a roasted deseeded poblano pepper. Or a raw jalapeño. What do you think? I think you should make a series on this.
What is the surprise do the cumin powder and the chile powder ( his sweet potato recipe) ? Do they have health benefits?
Awesome video mate, i just got around to trying the black lentil wraps, I absolutely butchered the first few but managed to get a few decent ones and was a refreshing way to mix things up. Good tips with the coconut oil, and diversity. Lots of good takeways. Keen to try the tofu out this week. Not sure on Bryan Johnsons commercialisation on blueprint, keen to see your future videos on it. Also on a side note, what are your thoughts on the Anti Nutrients of black lentils? Is soaking and pan frying enough or would it be safer to boil then blend?
Glad I can help! Lentils and legumes contain phytic acid, which can bind to certain minerals, such as iron and calcium in your food, reducing your body's ability to absorb them. Soaking for 4-8 hours will 'activate' the seed, and the majority of anti-nutrients (phytic acid) will be neutralized by phytase (the enzyme). When cooked, phytic acid will also be reduced. Therefore, even with the partial cooking time of the wraps, I would say over 95% of the anti-nutrients will be removed. Since you are blending the lentils, the cooking time will be reduced compared to cooking them whole.
I have tried cooking and then blending lentils to make wraps and tofu, but it doesn't work; it comes out like mashed potatoes (which is still kind of yummy, lol).
What is the purpose of the cumin powder and chile powder ( his sweet potato recipe) ? Do they have health benefits?
Love the intro! I have a question, how is this Super Veggie dish with a sensitive stomach? I am quazi low fodmap in terms of some veggies that send me to the moon toothing! LOL
I omit the broccoli and less tooting! Perfect for low fodmap!
if you didn't notice, i didn't add cauliflower, why? cause it sometimes gives me gas, so i left it out, make sure you cook the broccoli well, this will remove raffinose which is an indigestible sugar, and for some people it can cause gas, so cook your broccoli for the 5-7 mins as Bryan does, if you are shifting more plant based take it slow with the fibrous foods, its good that out of all the beans, lentils are one of the easier ones to digest, the ginger will aid in digestion.
one recommendation to aid in digestion, start your day off with some warm water, lemon and or apple cider vinegar, and a pinch of salt, this will activate gastric juices, so when you do eat food, everything is running and breaking down food.
if the broc or cauli gives you gas? leave it out! choose another leafy green like pak/buk choi which will go nicely with this dish and contains plenty of similar minerals to broccoli!
you listened to your body, that is key!!@@Tzippi
Can you show us your supplements please. Which supplements are you taking???
Hey hey! I have done a recent video on this
A Nutritionist's 2024 Game-Changing Supplements!
czcams.com/video/ZtUr2KC90KU/video.html
lmao with the egg :)
😂😂, couldn’t help myself.
I’ve been thinking about this caloric deficit he is in. Wouldn’t it be advantageous to have diet breaks in his situation to not be in a deficit 247?
100%, it could be quarterly for a maintenance calories phase for 2-8 weeks, even a caloric fluctuation daily to weekly, say 5 days deficit 2 days maintenance or surplus. I would think it would do wonders to his health, and enjoyment of diet
Metal on a teflon pan.. teflon flakes are not in the blue print!
If health was a cake, lifestyle and diet would be the cake. And Teflon pans and turning off your wifi when you sleep would be the sprinkles on top ✌🏼
I never understood Bryan's claim that he is always in a caloric deficit, if that were true he would continually lose weight but presumably he is roughly maintaining his weight. At least I don't think he ever claimed that the goal was to drop weight until he disappear.
He is consuming the same amount of calories though, the body down regulates it's metabolism when you maintain a calorie deficit, but also its hormones, which i am not a fan of. one of the largest bodies of evidence regarding longevity is a reduction in calories, so that's why he does it. My recommendation for Bryan to maintain his hormone production is to have 1 or 2 days of maintenance or surplus caloric days, this can also help those for struggling with sustainability of diet
That looks foul 🤮
Lmao it actually isn't that bad, I tried the wraps and added Cumin and garlic powder and still looked average but tasted great
the look of food can be subjective, but yea they taste so good! if you are a visual eater and you don't like the look, try red lentils, looks super delicious, and it even has a different taste and texture.
cumin!! I’m going try that next @@elytank6927
@@mikeseeksnutrition I just put 1/2- 1tsp of each into the blender and it worked pretty well.
OK for half a week but not all the week we have to have some solid food s for thay say it s bad ❤❤❤@@elytank6927