How to Make Bryan Johnson's Blueprint Super Veggie and What Most Recipes Leave Out
Every ingredient, every step, and the small details that decide whether your bowl is actually working.
The three ingredients worth getting right.
Broccoli
Daily broccoli intake boosted toxin excretion by 61% in a week.
In a randomized trial in a polluted region of China, participants excreted 61% more benzene and 23% more acrolein. Both are known carcinogens and cardiovascular toxins. The active compound, sulforaphane, switches on the body's Nrf2 antioxidant pathway.
Egner et al., Cancer Prev Res (2014): Rapid and sustainable detoxication of airborne pollutants by broccoli sprout beverage.Black Lentils
Every 20g of legumes per day cut mortality risk by 7–8%.
In a cross-cultural study of long-lived populations in Japan, Sweden, Greece, and Australia, legume intake was the single most consistent dietary predictor of survival in older adults. It outperformed every other food group studied.
Darmadi-Blackberry et al., Asia Pac J Clin Nutr (2004): Legumes: the most important dietary predictor of survival in older people of different ethnicities.Shiitake Mushrooms
Daily mushroom eaters had lower overall cancer risk.
A meta-analysis of 17 studies covering more than 19,000 cancer cases found that people who ate mushrooms every day had the lowest overall cancer risk. The relationship was dose-dependent: each additional gram of daily intake reduced risk further.
Ba et al., Advances in Nutrition (2021): Higher mushroom consumption is associated with lower risk of cancer.Ingredients.
All ingredients are recommended to be organic.
Instructions.
- 1
Chop the broccoli and cauliflower. Let the broccoli sit for 40 minutes before cooking. During this rest, the myrosinase enzyme converts glucoraphanin into sulforaphane.
- 2
Crush the garlic and let it rest for 10 minutes. Allicin only forms after crushing, and cooking it immediately destroys it.
- 3
Steam the broccoli, cauliflower, shiitake mushrooms, ginger, and garlic until just tender, 7–9 minutes. Don't boil. Heat and water both leach out the active compounds.
- 4
Boil black lentils separately until al dente, 18–20 minutes. Drain and rinse under cold water to stop the cooking.
- 5
Combine the cooked vegetables and lentils with cumin, apple cider vinegar, and lime juice. Blend for a smooth, hummus-like texture, or leave it chunky.
- 6
Top with hemp seeds and finish with a drizzle of extra virgin olive oil. Add it raw, not cooked.
For those who optimize.
Three details that maximize the health benefit of every bowl.
Chop and wait
Broccoli and cauliflower keep glucoraphanin and the enzyme myrosinase in separate cell compartments. Sulforaphane, the anti-cancer compound you're eating them for, only forms after you damage the cells and let the two compounds mix. Go straight to heat and the enzyme dies before it can finish the conversion.
Fix: Chop broccoli and cauliflower first. Let them rest on the counter 40 minutes. Prep everything else while they work.
Use a wood cutting board
Plastic cutting boards shed microplastics with every knife cut. A 2023 study in Environmental Science & Technology estimated users of plastic boards could ingest 7 to 50 grams of microplastics a year from chopping alone. Those particles land directly in the food you're about to eat.
Fix: Switch to wood or bamboo. They don't shed, and they're naturally antimicrobial.
Flash-freeze unless you're eating it today
Vitamin C, chlorophyll, and polyphenols degrade in the fridge. A three-day-old batch has measurably less of the compounds you made it for. Slow freezing in a home freezer makes it worse, because slow-forming ice crystals rupture the cells.
Fix: Eat it the day you cook it, or flash-freeze right after prep. Flash-freezing locks the nutrients in at peak.
We do all three.
Chopping, resting, steaming, blending. Every morning for a year is the hard part. We do the work.
Chopped and rested
Our kitchen chops broccoli and cauliflower and lets them rest before heat. The sulforaphane is already formed when we cook.
Wood boards only
Every cutting surface in our kitchen is wood, so your food stays free of cutting-board microplastics.
Flash-frozen same day
We flash-freeze the moment prep is done, locking the compounds you're eating it for in at peak.
Organic. Ready in 2 minutes.
Skip the prep.
Super Veggie
Organic, 4 pack · 16 oz each
$60 with subscription $75
Super Veggie XL
Organic, 4 pack · 24 oz each
$80 with subscription $100
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