Super Veggie is a nutrient-packed dish created by Bryan Johnson's Project Blueprint. It's designed to be a convenient and delicious way to consume a significant portion of the daily recommended intake of vegetables and other essential nutrients.
The Daily Dozen is a set of evidence-based dietary recommendations developed by Dr. Michael Greger. It is a checklist to inspire you to include some of the healthiest foods in your diet for optimal health and longevity. These include:
| Daily Dozen Category | Servings Recommended |
|---|---|
| Green leafy vegetables | 2 |
| Cruciferous vegetables | 1 |
| Other vegetables | 2 |
| Berries | 1 |
| Fruits | 3 |
| Beans | 3 |
| Whole grains | 3 |
| Nuts and seeds | 1 |
| Flaxseed | 1 |
| Beverages (water, tea, coffee) | 60 oz |
| Spice or herb | 1 |
| Exercise | Daily |
By consuming Super Veggie daily, you can check off several items from your Daily Dozen list:
| Daily Dozen Category | Super Veggie Ingredient | Nutritional Benefits |
|---|---|---|
| Beans | Black Lentils | A great source of protein and fiber |
| Cruciferous Vegetables | Broccoli, Cauliflower | High in vitamins, minerals, and antioxidants |
| Other Vegetables | Mushrooms, Garlic | Immune-supporting, anti-inflammatory |
| Herbs and Spices | Ginger, Cumin | Anti-inflammatory, digestive properties |
| Nuts and Seeds | Hemp Seeds | Rich in healthy fats and proteins |
| Beverages | Lime Juice | Adds a fresh, tangy taste |
As everyone’s favorite dish in the blueprint diet, Nutty pudding is made with:
Another 5 items are checked with eating nutty pudding daily.
| Daily Dozen Category | Nutty Pudding Ingredient | Nutritional Benefits |
|---|---|---|
| Nuts and Seeds | Macadamia Nuts, Walnuts | Heart-healthy fats, Omega-3s, fiber |
| Chia Seeds, Flaxseed | Fiber, protein, Omega-3s | |
| Brazil Nut | Rich in selenium for thyroid and immunity | |
| Berries | Berries (various types) | Antioxidants, fiber, vitamin C |
| Other Fruits | Cherries, Pomegranate Juice | Antioxidants, may improve sleep and heart health |
| Beverages | Macadamia Nut Milk | Creamy texture, minerals |
| Herbs and Spices | Ceylon Cinnamon | Blood sugar & inflammation support |
So, how are we doing so far?
| Daily Dozen Category | Serving Size | Super Veggie | Nutty Pudding | Checked? | Servings Covered |
|---|---|---|---|---|---|
| Beans | 3 servings (e.g., ½ cup cooked beans) | ✓ | ✓ | 1.5 | |
| Berries | 1 serving (e.g., ½ cup fresh/frozen) | ✓ | ✓ | 1 | |
| Other Fruits | 3 servings (e.g., 1 medium fruit) | ✓ | ✓ | 1+ (depends on quantity) | |
| Cruciferous Vegetables | 1 serving (e.g., ½ cup chopped) | ✓ | ✓ | 1 | |
| Greens | 2 servings (e.g., 1 cup raw) | 0 | |||
| Other Vegetables | 2 servings (e.g., ½ cup nonleafy) | ✓ | ✓ | 2 | |
| Flaxseeds | 1 serving (e.g., 1 tbsp ground) | ✓ | ✓ | 1 | |
| Nuts and Seeds | 1 serving (e.g., ¼ cup nuts) | ✓ | ✓ | ✓ | 1+ |
| Herbs and Spices | 1 serving (e.g., ¼ tsp turmeric) | ✓ | ✓ | 1 | |
| Whole Grains | 3 servings (e.g., ½ cup hot cereal) | 0 | |||
| Beverages | 60 oz per day | ✓ | ✓ | Partial | |
| Exercise | Once per day | 0 |
There you go, no wonder Bryan eats Super Veggie and Nutty Pudding everyday. These two meals perfectly align the principles of 'Don't Die' and 'How Not to Die'.
