Bryan Johnson's Nutty Pudding
Nutty Pudding is the second meal of the day in Bryan Johnson's Blueprint protocol: macadamia, walnuts, chia, cocoa, berries and pomegranate juice, blended in under ten minutes. This English version follows the original protocol quantities, including the optional 30 to 60 g of pea protein.
Warum das ein Longevity-Rezept ist
- 15 g Ballaststoffe pro Portion füttern das Darmmikrobiom, dessen Vielfalt mit gesundem Altern verknüpft wird.
- 5 g Omega-3-Fettsäuren pro Portion, die am besten untersuchten entzündungshemmenden Nahrungsfette.
- Mit 450 kcal pro Portion passt das Gericht in eine moderate Kalorienbilanz, einen der robustesten Longevity-Hebel der Forschung.
- Pflanzenbetont: das Essmuster, das die langlebigsten Bevölkerungen der Welt (Blue Zones) teilen.
Zutaten
- 50–100 mlmacadamia milk(unsweetened)
- 45 mlmacadamia nuts(ground)
- 10 mlwalnuts(ground)
- 30 mlchia seeds
- 5 mlflaxseed(freshly ground)
- ¼Brazil nut
- 15 mlcocoa powder(about 6 g)
- 5 mlsunflower lecithin
- 3 mlCeylon cinnamon
- 75 gberries(blueberries, raspberries or strawberries)
- 3cherries(pitted)
- 60 mlpomegranate juice(freshly pressed)
- 30–60 gpea protein(optional)
Zubereitung
Pour the macadamia milk into the blender: 50 ml for a thick pudding, up to 100 ml for a looser, creamier one.
Add the macadamia nuts, walnuts, chia seeds, flaxseed and the grated Brazil nut.
Add the cocoa powder, sunflower lecithin and cinnamon, plus the pea protein if you are using it.
Add half the berries, the cherries and the pomegranate juice.
Blend on high for , until the mixture is completely smooth.
Spoon into a bowl and top with the remaining berries.
Anmerkungen
The quantities follow Bryan Johnson's original Blueprint Protocol. He caps the Brazil nut at 1/4 nut a day because of its selenium content. Nutrition values are an estimate per serving, without the optional pea protein.
