Recipe

My mom’s Pumpkin Pie recipe, which she got from her mom. Total Time: 1 hr 15 min Prep Time: 15 min Cook Time: 1 hr Ingredients makes 1 pie 2 eggs 425 g (1 ¾ cups) pumpkin puree 150 g (¾ cups) sugar 3 g (½ tsp) salt 2.5 g (1 tsp) cinnamon 1 g (½ tsp) ginger 0.5 g (¼ tsp) powdered cloves (optional) 400 g (1 ⅔ cups) evaporated milk 1 unbaked pastry shell Preparation Preheat the oven to 425°F (220°C). In a large bowl, mix the eggs, pumpkin, sugar, salt, spices, and evaporated milk until well combined. Pour the mixture into the unbaked pastry shell. Bake in the hot oven at 425°F (220°C) for 15 min. Reduce temperature to 350°F (175°C) and bake for 45 min, or until a knife inserted in the center comes out clean. Pumkin Pure To make the Pumpkin Pure, peel and cube your pumpkin. Roughly 3cm-4cm cubes. Ensure consistent size of resulting cubes. ...

My wife and I have these pancakes on Saturdays, and we love them. Deliciousness, while hitting your macros. I addapted the recipe from this video. I’ve included two versions: a conventional option, and a sheet pan option. We’ve been using the sheet pan option most recently, as it’s much simpler and doesn’t require standing at a stove for a long time. NOTE: measurements below are for roughly 1 person. So, multiply it by the number of people you’re cooking for. ...

I’m exploring and playing with some elements of Bryan Johnson’s health protocol. A big part of that is nutrition. There are two meals that make regular occurrence in the protocol: Nutty Pudding (the recipe shown below), and Super Veggie (linked here). Below is instructions (slightly modified and rephrased) for prepping Nutty Pudding. The original text is here and the video recipe is here. I’m reposting it here for easier personal reference (and to be able to include my modifications). ...

Esta es la versión actual de Súper Vegetal para el corte de Josh: sigue siendo una comida con muchas verduras, pero ahora está armada alrededor de quinoa, salsa de yogur griego, y un volumen más práctico para una fase agresiva con 2 días de ayuno completo. La versión original de Bryan Johnson sigue siendo la inspiración. Esta página muestra la versión personal actual que coincide con el plan activo. 1. Ingredientes (para 6 días de comida) a. Base principal Quinoa (seca) — 360 gramos Brócoli (cabeza + tallo) — 1,500 gramos Coliflor — 900 gramos Champiñones — 300 gramos Ajo — 18 gramos Raíz de jengibre (picada finamente) — 18 gramos b. Proteína / salsa por comida Pechuga de pollo cocida — 180 gramos por comida Yogur griego sin grasa — 200 gramos por comida Aderezo fuerte de Súper Vegetal — 30 gramos por comida 2. Instrucciones Verduras Lave las verduras. Pese las verduras. Coloque el brócoli, la coliflor, los champiñones, el jengibre y el ajo en agua hirviendo. Hierva hasta que estén tiernos, aproximadamente 7-9 minutos. Escurra bien y almacene. Quinoa Enjuague muy bien la quinoa en un colador fino. Coloque la quinoa en una olla con suficiente agua para cocinarla normalmente. Lleve a hervor. Baje a fuego suave, tape, y cocine por aproximadamente 15 minutos. Apague el fuego y déjela reposar, tapada, por 10 minutos más. Suéltela con un tenedor y almacénela. Los 360 gramos secos deben rendir aproximadamente 1,080 gramos cocidos, o cerca de 180 gramos cocidos por comida. Servir Coloque aproximadamente 180g de quinoa cocida en un bowl. Agregue aproximadamente 300g-350g de verduras cocidas. Agregue 180g de pechuga de pollo cocida. En una taza aparte, o directamente en el bowl, mezcle 200g de yogur griego sin grasa con 30g del aderezo fuerte. Cubra el pollo, la quinoa y las verduras con la salsa de yogur. Si el bowl queda demasiado grande, separe parte de las verduras para comerlas más tarde en vez de forzar todo de una vez. 3. Notas Esta versión usa quinoa en vez de lentejas. El yogur con aderezo hace el bowl mucho más satisfactorio sin gastar demasiadas calorías en aceite. En el corte actual, la prioridad es adherencia alta y proteína alta, no demostrar dureza haciendo el bowl más grande de lo necesario.

This is Josh’s current cut-version of Super Veggie: still vegetable-heavy, but rebuilt around quinoa, Greek yogurt sauce, and a more practical meal volume for an aggressive 2-fast-day cut. The original Bryan Johnson version is still the inspiration. This page is the current personal-use version that matches the active plan. 1. Ingredients (for 6 eating days) a. Main Dish Batch Quinoa (dry) — 360 grams Broccoli (head + stalk) — 1,500 grams Cauliflower — 900 grams Mushrooms — 300 grams Garlic — 18 grams Ginger Root (chopped finely) — 18 grams b. Per-Meal Protein / Sauce Add-Ins Cooked chicken breast — 180 grams per meal Non-fat Greek yogurt — 200 grams per meal Strong Super Veggie dressing — 30 grams per meal 2. Instructions Veggies Wash the vegetables. Weigh the vegetables. Place broccoli, cauliflower, mushrooms, ginger, and garlic in boiling water. Boil until tender, about 7-9 minutes. Drain well and store. Quinoa Rinse the quinoa thoroughly in a fine-mesh strainer. Add the quinoa to a pot with enough water to cook it normally. Bring to a boil. Lower to a gentle simmer, cover, and cook for about 15 minutes. Turn off the heat and let it rest, covered, for 10 more minutes. Fluff with a fork and store. The 360 grams dry quinoa should yield about 1,080 grams cooked, or roughly 180 grams cooked per meal. Serving Place about 180g cooked quinoa in a bowl. Add about 300-350g cooked vegetables. Add 180g cooked chicken breast. In a separate cup or directly in the bowl, mix 200g non-fat Greek yogurt with 30g strong Super Veggie dressing. Coat the chicken, quinoa, and vegetables with the yogurt sauce. If the bowl feels too large, split off some of the vegetables and eat them later instead of forcing the full volume in one sitting. 3. Notes This version uses quinoa instead of lentils. The yogurt + dressing approach keeps the bowl much more satisfying without needing a huge amount of oil. On the current cut, the goal is high adherence and high protein, not proving toughness by making the bowl bigger than necessary.

PREP TIME: 10 minutes COOK TIME: 4 to 48 hours, depending on the kind of bones YIELD: 6 quarts INGREDIENTS 5700 g (6 quarts) water 30 g (2 tbsp) raw, unfiltered apple cider vinegar 907 g (2 lbs) animal bones (chicken, turkey, beef, pork, fish, or other) 1 medium onion, coarsely chopped 3 large carrots, coarsely chopped 10 stalks celery, coarsely chopped 1 red bell pepper, coarsely chopped 1 green bell pepper, coarsely chopped 18 g (1 tbsp) Himalayan salt 7 g (1 tbsp) black peppercorns Fresh or dried herbs or spices of your choice (optional) DIRECTIONS Fill a stockpot with 6 quarts of cold water. Add the vinegar to the cold water. Place the bones into the water-vinegar mixture and let sit for 30 minutes. Prep your vegetables while the bones are soaking. Add the onion, carrots, celery, bell peppers, salt, peppercorns, and any other dried herbs or spices (if using). Place over medium-high heat and heat the water until it nearly boils, then reduce the heat to low. Let the broth simmer for 4 to 8 hours for fish bones; 18 to 24 hours for poultry bones; or 24 to 48 hours for beef or pork bones. When there are 30 minutes remaining to cook, add any fresh herbs (if using). Remove from the heat and let cool for 30 minutes. Then strain out the vegetables, bones, and fat. Store in the refrigerator for up to 5 days or transfer to containers, ice cube trays, or muffin tins and store in the freezer for 3 to 4 months. TIP For more flavor, roast the bones on a baking sheet in a 300°F oven for 30 minutes before making the broth

The homemade salse recipe that my dad always used to make. Ingredients Ripe tomatoes, scalded, peeled, and chopped 2kg Mild green chillies, chopped 3 Large Spanish onion, chopped 1 Large green pepper, chopped 1 Medium red pepper, chopped 1 Canned whole jalapeno peppers, chopped 3-6 Tomato paste 160ml White vinegar 175ml (3/4 cup) Brown sugar (try without, next time?) 50 ml (1/4 cup) Coarse (pickling) salt 15ml (1 tbsp.) Paprika 10 ml (2 tsp.) Garlic powder (or 2 cloves, minced) 2 ml (1/2 tsp.) cilantro (optional but awesome) Combine all ingredients in large pot. Bring to a boil, uncovered, over medium heat stirring occasionally. Boil gently for 60 minutes, stirring occasionally, until thickened to desired consistency. Close to the end of cooking, taste to see if you would like to add more jalapeno peppers. Add as many more as you like. Pour into hot sterilized jars to within 1/4 inch (6 mm) of top. Seal. Serve with nachos that have melted cheese, sour cream and green onions on them. Also good with quesadillas and sour cream, or burgers. Makes 10 half pints, or 5 pints.

Total Time: 45 min Prep Time: 15 min Cook Time: 30 min Ingredients for 9 servings 225 g (8 oz) good-quality chocolate, semi-sweet 170 g (12 tbsp) butter, melted 250 g (1 ¼ cups) sugar 2 eggs 8 g (2 tsp) vanilla extract 95 g (¾ cup) all-purpose flour 30 g (¼ cup) cocoa powder 6 g (1 tsp) salt Preparation Preheat the oven to 350°F (180°C). Line an 8-inch (20 cm) square baking dish with parchment paper. Chop the chocolate into chunks. Melt half of the chocolate in the microwave in 20-second intervals, saving the other half for later. In a large bowl, mix the butter and sugar with an electric hand mixer, then beat in the eggs and vanilla for 1-2 minutes, until the mixture becomes fluffy and light in color. Whisk in the melted chocolate (make sure it’s not too hot or else the eggs will cook), then sift in the flour, cocoa powder, and salt. Fold to incorporate the dry ingredients, being careful not to overmix as this will cause the brownies to be more cake-like in texture. Fold in the chocolate chunks, then transfer the batter to the prepared baking dish. Bake for 20-25 minutes, depending on how fudgy you like your brownies, then cool completely. Slice, then serve with a nice cold glass of milk! Enjoy! source: https://tasty.co/recipe/the-best-fudgy-brownies

Ingredients 180g (1.5 cups) white, spelt, or oat flour 60g (1/2 cup) protein powder 1 tsp (~8 g) baking soda 3/4 tsp (5.5 g) baking powder 3/4 tsp (~9 g) salt 1.5 tsp (~5 g) cinnamon 360g (1.5 cups) mashed overripe banana (~3 bananas) 120g (1/2 cup) yogurt or additional banana 120g (1/2 cup) pure maple syrup, honey, or agave 60g (1/3 cup) oil or water 10g (2 tsp) pure vanilla extract Handful (~50g) blueberries 30 g ground walnuts Optional: chocolate chips Instructions Preheat oven to 350°F (175°C). Grease a 9×5 inch loaf pan and line the bottom with parchment paper. Combine all ingredients in a large bowl. Do not overmix. Pour batter into the prepared pan and bake for 40 minutes. Turn off the oven and leave the bread inside for an additional 5 minutes without opening the door. Check for doneness. If necessary, cover with tin foil and bake for an additional 5-10 minutes. Cool completely before inverting onto a plate. Store covered at room temperature overnight for best texture and taste. Approximately 10g protein per slice. ...

Ingredientes: 2 kg (4.4 lbs) de tomates maduros, pelados y picados 3 chiles verdes suaves, picados 1 cebolla grande, picada 1 pimiento verde grande, picado 1 pimiento rojo mediano, picado 3-6 jalapeños enlatados, picados 160 ml (5.4 oz) de pasta de tomate 175 ml (3/4 taza) de vinagre blanco 50 ml (1/4 taza) de azúcar moreno (opcional) 15 ml (1 cda.) de sal gruesa 10 ml (2 cdtas.) de pimentón 2 ml (1/2 cdta.) de ajo en polvo (o 2 dientes de ajo, picados) Cilantro (opcional) Instrucciones: Combina todos los ingredientes en una olla grande. Cocina a fuego medio, sin tapar, revolviendo ocasionalmente, hasta que hierva. Hierve suavemente durante 60 minutos, revolviendo de vez en cuando, hasta que espese a la consistencia deseada. Al final de la cocción, prueba y añade más jalapeños si lo deseas. Vierte la salsa en frascos esterilizados calientes, dejando 6 mm (1/4 pulgada) de espacio en la parte superior. Sella los frascos. Sugerencias de Servicio: Sirve con nachos con queso derretido, crema agria y cebollas verdes. También es excelente con quesadillas, crema agria o hamburguesas. Rinde aproximadamente 5 pintas (2.5 litros).