DON’T DIE
Three years and millions were spent developing Blueprint, an algorithm that takes better care of me than I can myself. Now, you can build your Autonomous Self as well.
UPDATE August 2024:
My up-to-date protocol, daily routine, and current therapies is here.
“The Most Measured Man in Human History”
My up-to-date protocol, daily routine, and current therapies is here.
A NEW ERA IS HERE: DON’T DIE.
“The Most Measured Man in Human History”
Books
(yes, they are free)
A fictional encounter between the many ‘Bryans’ exploring a philosophical thought experiment.
READ →
This website is provided for educational and informational purposes only and does not constitute providing medical advice or professional services. The information provided should not be used for diagnosing or treating a health problem or disease, and those seeking personal medical advice should consult with a licensed physician.
Blueprint Philosophy: Zeroism
20th century: Live Fast and Die Young
2023: don’t die because we don’t know how long and well we can live
Humans used storytelling to build society: where we came from; why we’re here; what exists after death; what creates meaning; what’s right and what’s wrong. Daily health related decisions have historically been influenced by story. For example, ideological lists of what one can and cannot eat. Social norms signaling what’s fashionable. Meaning-making to inform what is desirable and laudable.
STEM (Science, Technology, Engineering & Math) offered up a new way to approach health.
Blueprint is STEM for health. My team and I had endeavored to do what no one had ever done: enable a body to run itself. Practically, I do this by routinely taking hundreds of measurements of my body’s biological processes, enabling my heart, liver, lungs and kidneys to speak for themselves what they need to be in their ideal state. My mind - a story telling creature - is unauthorized to grocery shop, peruse the pantry, spontaneously order pizza, eat a dessert - to basically make any food related decision. This is my Autonomous Self.
My practical and immediate objective is Goal Aligning the 35+ trillion cells that make me who I am. Aligning, as best I can, for optimal health and youth.
wtf does any of that even mean?
This time, our time, right now - the early 21st century - will be defined by the radical evolution of intelligence: human, AI and biology. Our opportunity is to be this exciting future.
Aspire to look and feel your very best? Opt into a system where your body + science and data do the work. It’s akin to saying yes to the internet, computers and AI to improve our lives in ways that exceed our natural abilities.
This Automation - and the elimination of self destructive behaviors - allows us to improve at the rate at which you can automate important functions without thinking about them - in this case, your health. Improve at the speed of compounded gains, opening up a future of possibilities more expansive than our imaginations are capable of grasping, a Zeroth Principle Future.
Talent hits the target that no one else can (First Principles); Genius hits the target no one can see (Zeroth Principles).
Lucky us we exist; let’s play an infinite game together.
2023: don’t die because we don’t know how long and well we can live
Humans used storytelling to build society: where we came from; why we’re here; what exists after death; what creates meaning; what’s right and what’s wrong. Daily health related decisions have historically been influenced by story. For example, ideological lists of what one can and cannot eat. Social norms signaling what’s fashionable. Meaning-making to inform what is desirable and laudable.
STEM (Science, Technology, Engineering & Math) offered up a new way to approach health.
Blueprint is STEM for health. My team and I had endeavored to do what no one had ever done: enable a body to run itself. Practically, I do this by routinely taking hundreds of measurements of my body’s biological processes, enabling my heart, liver, lungs and kidneys to speak for themselves what they need to be in their ideal state. My mind - a story telling creature - is unauthorized to grocery shop, peruse the pantry, spontaneously order pizza, eat a dessert - to basically make any food related decision. This is my Autonomous Self.
My practical and immediate objective is Goal Aligning the 35+ trillion cells that make me who I am. Aligning, as best I can, for optimal health and youth.
wtf does any of that even mean?
This time, our time, right now - the early 21st century - will be defined by the radical evolution of intelligence: human, AI and biology. Our opportunity is to be this exciting future.
Aspire to look and feel your very best? Opt into a system where your body + science and data do the work. It’s akin to saying yes to the internet, computers and AI to improve our lives in ways that exceed our natural abilities.
This Automation - and the elimination of self destructive behaviors - allows us to improve at the rate at which you can automate important functions without thinking about them - in this case, your health. Improve at the speed of compounded gains, opening up a future of possibilities more expansive than our imaginations are capable of grasping, a Zeroth Principle Future.
Talent hits the target that no one else can (First Principles); Genius hits the target no one can see (Zeroth Principles).
Lucky us we exist; let’s play an infinite game together.
“Talent hits a target no one else can hit; Genius hits a target no one else can see.” - Arthur Schopenhauer
Embrace ♥️:
- systems over willpower
- data over human opinion
- harmony over addiction
- compounded rates of self improvement
Rebel 👿 against:
- addictive algorithms
- corporate profiteering at your detriment
- social norms encouraging bad behavior
- self aided destruction (SAD)
What WOULD The 25th Century respect?
This thought experiment cleared the fog overlaying my mind. It was 2013 and I’d just sold Braintree Venmo for $800 million in cash, achieving my goal to become independently wealthy by age 30 (I was four years late). A fire had ignited within me when, from ages 19 to 21, I lived among extreme poverty in Ecuador.
From that point on, contemplations on how to improve the future of intelligent life were constantly simmering in my mind.Flush with cash, what do I do? And more importantly, what do I not do? 99% of what happens today will be forgotten to history. The future is distant, barely audible. The present is overbearingly loud. Focus on what the 25th century would value.
This month is my ten year anniversary check-in (the first 10 years are always the hardest):
2013 decision: invest in deep tech companies making the physical world programmable. Humanity being able to program atoms, molecules, organisms, and genes as easily as computer software will open unimaginable frontiers of possibility. Essential to a sustainable biosphere and shattering the limitations of health and lifespan. Example investments @Ginkgo @numattech @justegg, @VergeGenomics and others.
2016 decision: founded @KernelCo Our mental health and wellness, and the evolution of our minds, will determine whether we survive ourselves. Seven years in, we’ve built the first non-invasive neuroimaging system capable of planetary scale. What gets measured improves. Currently in clinical trials for depression and dementia.
2020 decision: Founded Blueprint to explore a defining question of our time: is death inevitable? Created, and made free for all, potentially the most powerful health protocol in history?
2023 decision: DON’T DIE, the rallying cry of the 21st century.
Don’t:
… die;
… kill each other;
… destroy our biosphere;
… underestimate the importance of aligning with AI.
After billions of years of evolutionary advance, we are on the cusp of what could be the most extraordinary existence in the galaxy. May we have the courage and wisdom to believe that now is the very beginning.
From that point on, contemplations on how to improve the future of intelligent life were constantly simmering in my mind.Flush with cash, what do I do? And more importantly, what do I not do? 99% of what happens today will be forgotten to history. The future is distant, barely audible. The present is overbearingly loud. Focus on what the 25th century would value.
This month is my ten year anniversary check-in (the first 10 years are always the hardest):
2013 decision: invest in deep tech companies making the physical world programmable. Humanity being able to program atoms, molecules, organisms, and genes as easily as computer software will open unimaginable frontiers of possibility. Essential to a sustainable biosphere and shattering the limitations of health and lifespan. Example investments @Ginkgo @numattech @justegg, @VergeGenomics and others.
2016 decision: founded @KernelCo Our mental health and wellness, and the evolution of our minds, will determine whether we survive ourselves. Seven years in, we’ve built the first non-invasive neuroimaging system capable of planetary scale. What gets measured improves. Currently in clinical trials for depression and dementia.
2020 decision: Founded Blueprint to explore a defining question of our time: is death inevitable? Created, and made free for all, potentially the most powerful health protocol in history?
2023 decision: DON’T DIE, the rallying cry of the 21st century.
Don’t:
… die;
… kill each other;
… destroy our biosphere;
… underestimate the importance of aligning with AI.
After billions of years of evolutionary advance, we are on the cusp of what could be the most extraordinary existence in the galaxy. May we have the courage and wisdom to believe that now is the very beginning.
Does Blueprint work? Here is my data after 18 months of adherence
OPTIMAL CLINICAL OUTCOME RANGE
| BIOMARKER | RESULT | AGE EQUIVALENT | OPTIMAL CLINICAL OUTCOMES RANGE (OCOR) | |
| ALT | OPTIMAL | 18 | <15 | |
| BMI | OPTIMAL | 22.8 | <22.5 | |
| Fasting plasma glucose | OPTIMAL | 82 | 28 (max reduction) | <95 |
| Body Fat | OPTIMAL | 6.9 | 16 (max reduction) | <10% |
| Cholesterol (total) | OPTIMAL | 158 | ||
| DHEA | OPTIMAL | 310 | 25 (max reduction) | < age 50 |
| Free Testosterone Index | OPTIMAL | 0.4 | 41 | < age 50 |
| GGT | OPTIMAL | 10 | <14 | |
| Glutathione | OPTIMAL | 227 | 29 | < age 30 |
| Grip Strength Dominant | OPTIMAL | 134 | 33 (max reduction) | < age 30 |
| Grip Strength Non-dominant | OPTIMAL | 124 | 43 (max reduction) | < age 30 |
| HbA1C | OPTIMAL | 4.5 | 28 (max reduction) | 4.5-5.6 |
| HDL | OPTIMAL | 73 | 50 - 60 | |
| hsCRP | OPTIMAL | 0.20 | 10 (max reduction) | <0.55 |
| IGF-1 | OPTIMAL | 151 | 75 - 150 | |
| LDL | OPTIMAL | 74 | < 100 | |
| NAD | OPTIMAL | 52.6 | 16 (max reduction) | < age 30 |
| PSA | OPTIMAL | 0.68 | 22 (max reduction) | < age 30 |
| RDW | OPTIMAL | 11.3 | 18 (max reduction) | < age 30 |
| SHBG | OPTIMAL | 68 | ||
| TSH | OPTIMAL | 1.94 | 1 - 2.1 | |
| Triglycerides | OPTIMAL | 55 | 27 - 89 | |
| Testosterone | OPTIMAL | 769 | 33 (max reduction) | |
| VO2 max treadmill | OPTIMAL | 53.6 | 18 (max reduction) | < age 30 |
| WBC | OPTIMAL | 4.5 | 3.5 - 6 | |
| 20th percentile telomeres PBMC | OPTIMAL | 7 | 28 (max reduction) | < age 30 |
MY SPEED OF AGING IS 0.53, RANKING #1 IN THE REJUVENATION OLYMPICS. SEE LEADERBOARD.
My rate of aging is measured by one of the most clinically validated speed of aging clocks, DunedinPACE, which is one of the most clinically validated markers of aging.
My rate of aging is measured by one of the most clinically validated speed of aging clocks, DunedinPACE, which is one of the most clinically validated markers of aging.
Blueprint Principles
For thousands of years, the human experience has been roughly the same. Things are about to change, and radically. Blueprint is about riding the torrid waves of technological and scientific progress into the future.
Principle 1: Self destructive behavior is kinda insane
Principle 2: Empower your body to speak for itself
Principle 3: The aspirations we need are beyond our imagination
Principle 4: Look in the darkness to avoid being blinded by the light
Principle 1: self destructive behavior is kinda insane
Isn’t it weird that we commit the same self destructive behaviors hundreds or even thousands of times in a lifetime? Even when we know they shorten our life, accelerate disease and aging, cloud our judgement and make us feel miserable.
Maybe this behavior is a little embarrassing as the self proclaimed most intelligent species on this planet?
What if we didn’t commit self harm? What if it wasn’t normalized and gleefully blessed and encouraged by society?
If you’d like to stop this insanity...:identify the worst version of yourself. For me, it was 7pm Bryan who would eat everything in sight to try and momentarily escape life pain. He is a monster, overpowering, and indifferent about all other Bryans needs. A sweet talker and expert rationalizer. 7pm Bryan ruins life quality for all other Bryans:
The solution: revoking 7pm Bryan’s authority to eat food.
Now your turn:
Believe it or not, this is your most consequential and powerful life intervention.
Maybe this behavior is a little embarrassing as the self proclaimed most intelligent species on this planet?
What if we didn’t commit self harm? What if it wasn’t normalized and gleefully blessed and encouraged by society?
If you’d like to stop this insanity...:identify the worst version of yourself. For me, it was 7pm Bryan who would eat everything in sight to try and momentarily escape life pain. He is a monster, overpowering, and indifferent about all other Bryans needs. A sweet talker and expert rationalizer. 7pm Bryan ruins life quality for all other Bryans:
- awful sleep
- overweight
- poor health
- accelerated aging & disease
- turbulent emotions
- depressing life outlook
The solution: revoking 7pm Bryan’s authority to eat food.
Now your turn:
- Step 1: identify your 20% rascal..
- Step 2: list what decisions they are and are not authorized to make
- Step 3: wait for them to appear
- Step 4: approve or deny their requests using step 2 list
- Step 5: celebrate happy you for stopping self harm.
Believe it or not, this is your most consequential and powerful life intervention.
Principle #2: Empower your body to speak for itself
What and when I eat is decided by asking my heart, liver, lungs and my other 70+ organs what they need to be optimal. This is done by doing hundreds of organ measurements on a regular basis and then carefully analyzing gold standard scientific evidence.My mind is demoted, Self is elevated.
Allowing our minds to do whatever it wants, whenever it wants, and offering any explanation it wants is a bedrock of our reality. So firmly rooted that it’s beyond most of our imaginations that it would be checked by any other system of decision making.
Blueprint takes better care of me than I was ever able. It will for you too.
Principle #3: The aspirations we need are beyond our imaginations
It would have been hard to predict the books that would be written with the introduction of the printing press; or what the internet would enable. The same principle applies to what the human race can become when paired with the torrid wave of technological and scientific progress. We can take baby steps as we work on stretching our imaginations:
- Week 1: drink the Green Giant (GG) daily.
-
Week 2: GG + Super Veggie (SV) daily.
-
Week 3: GG + SV + Nutty Pudding (NP) daily.
-
Week 4: GG + SV + NP + supplements daily.
Principle 4: Look in the Darkness to avoid being blinded by the light
A person is looking for their keys under a street light. Someone walks by and inquires, “Are you certain you lost your keys here?”
“No” they reply, “I lost them across the street.”
Confused, the stranger says, “Then why are you looking here?”
They responded, “The light is much brighter here!”
#
Common reactions to Blueprint:
- Bryan, you are surely miserable
- It would be hilarious if Bryan got hit by a bus, lol
- I’d rather die than eat veggies, berries and nuts
- This is dystopic
- I wish u knew my joy of pizza + donuts
Or, maybe is it?
- I have no control over myself
- Change is hard for me
- I am scared of being left behind
- I’m addicted to self sabotage
- Without unlimited choice to do whatever I want, existence doesn’t make sense to me
I hear you. I’ve been there. Felt and thought all these things.
We all know this: no one wants to be sick, diseased and sad. We all want exceptional health and vibrancy.
Blueprint Protocol Starter Guide
This web site is provided for educational and informational purposes only and does not constitute providing medical advice or professional services. The information provided should not be used for diagnosing or treating a health problem or disease, and those seeking personal medical advice should consult with a licensed physician.
Daily Calories = 2250
Contents
Blueprint by the numbers
Step 1: Meal preparation
Step 2: Supplements
Step 3: Starter Items (Stuff I use. Not endorsements. Affiliate links.)
- Withings scale
- Measure night time erections
- Speed of Aging Test
- NAD test (5% discount “blueprint”)
- Whoop Track fitness & sleep. First month free.
- Grip Strength Trainer
- Flex Beam - red light therapy
- EightSleep Mattress ($100 discount “BLUEPRINT“)
- Pillow
- Grounding bed sheets
- (HRV) Sensate (10% discount “Blueprint”)
- (HRV) Nurosym (10% discount “Blueprint”)
- (HRV) Pulsetto (10% discount “Blueprint”)
- Food intolerance testing (15% discount)
- Pill tins
- Blood glucose measurement
- Bedroom blackout film
- Light therapy first thing in the am
Step 4: Track progress with measurement
BY THE NUMBERS
Monthly Blueprint cost = $870Daily Calories = 2250
Food Costs
$23 / day (vary by geography)
$23 / day (vary by geography)
- Super Veggie: $7
- Nutty Pudding + Blueberry Nut Mix $4 (Blueprint)
- Third meal: $7
- Other: $5 (i.e. extra virgin olive oil, cocoa, avacado, brazil nuts)
Supplements Costs (Blueprint
$6/ day
$6/ day
Kitchen Readiness Costs
(one time cost)
Total approx ~$500
(one time cost)
Total approx ~$500
- High speed blender
- Food scale
- Storage/Transport
- Glass (small, large), $100
- Stainless steel, $200
Initial Test Costs
(every 3 to 6 mths)
Total: ~$350
(every 3 to 6 mths)
Total: ~$350
- Blood panel
Daily Calories ~2250
-
Nutty Pudding - 433
-
Pea Protein - 260
- Collagen Peptides - 90
- Super Veggie - 379
- Third meal ~500
- Extra Virgin Olive Oil - 360 (3 Tbsp/day)
- Cocoa 15
- Nut Butter, Avocado, or blueprint bar - 180
- Fermented foods - 33
Step 1: Meal Prep
Three meals daily: Super Veggie and Nutty Pudding, and a third that varies and consists of vegetables, nuts, seeds, and berries. Each has been methodically crafted based on gold standard scientific evidence for optimal nutrition. They continue to be modified at the introduction of new evidence.
Blueprint Recipe GUIDE →
(yes, it’s free)A DAY’S WORTH OF FOOD:
Note: discontinued Green Giant 10/23
- More of a reorganization of what goes where.
- Amino acids are discontinued. Protein intake is adequate.
- Added spermidine (that was in the chlorella powder) to pills.
- Cocoa flavanols are in Nutty Pudding
- I continue to take 25 g of collagen peptides and 2.5 g of creatine daily. Can add the collagen peptides to Nutty Pudding as is tasteless and adds a fun texture.
- We’ve dramatically simplified the Blueprint stack so you don’t have to chase around all of details. Launch ETA is January 2024.
Super Veggie (WatcH PREP video)
- Black lentils, 45 grams dry, ~150 grams cooked
- Broccoli (head+stalk), 250 grams (Can also use Broccoli sprouts)
- Cauliflower. 150 grams
- Shiitake or Maitake Mushrooms, 50 grams
- Garlic, 1 clove (a piece)
- Ginger Root, 3 grams
-
Lime, 1
- Cumin, 1 Tbsp
- Apple Cider Vinegar, 1 Tbsp
- Hemp Seeds, 1 Tbsp
- After prep, drizzle 1 Tbsp of Extra Virgin Olive Oil
(All organic)
Super Veggie Preparation instructions
(WatcH PREP video)
- Weigh vegetables. Place broccoli, cauliflower, mushrooms (maitake or shiitake), ginger and garlic in boiling water*. Boil until tender (7-9 min). Steaming is also acceptable.
- Lentils: bring the water to boil in a medium saucepan. Add lentils. Reduce heat to low and cook uncovered for 18-20 or minutes until "al dente". Place in a colander to drain and rinse under cold water
- You can choose to blend or keep whole pieces.
- Blend in a high-speed blender place 1 Tbsp of dried cumin, 1 Tbsp of apple cider vinegar, 1 fresh Lime, cooked black lentils, the strained cooked vegetables, and blend until it becomes thick soup. Can also serve as the picture above.
- If needed add some of the vegetable water (or steaming water) to thin out the texture.
- Top with hemp seeds.
Prepared correctly, taste should be an easy and smooth tasting veggie hummus. No smell/taste of garlic.
I season it with NuSalt (potassium chloride).
*Cooked via low temperature, high humidity, high acidity, high antioxidant cooking methods to minimize formation of Advanced Glycation End-products (AGEs) and Advanced Lipid Peroxidation End-products (ALEs).
A note on Super Veggie taste. The food I eat is delicious to me; one of the most exciting moments of my day. Both my teenage boys, mother, father, and brother eat the same foods daily and they love them too. When starting, sometimes there is a period of adaptation and some want to play with the recipe and texture.
Blueprint breaks all kinds of social norms which predictably triggers human responses that draw those lines. My favorite: my 16 yr old eats Super Veggie for school lunch. His friend offering his observations 😂
Super Veggie ready to serve
Super Veggie hummus w/ olive oil & chocolate...
Super Veggie hummus w/ olive oil & chocolate...
Nutty Pudding (Watch Prep VIDEO)
50-100 mL Macadamia Nut Milk3 Tbsp ground macadamia nuts
2 tsp of ground walnuts
2 Tbsp chia seeds
1 tsp of ground flaxseed (seed that is ground into flour)
1/4 brazil nut*
6 grams of Blueprint cocoa
1 tsp sunflower lecithin
1/2 tsp ceylon cinnamon
1/2 cup blueberries/raspberries/strawberries (your choice)
3 cherries
2 oz pomegranate juice
*May 13th 2024: Brazil Nut has been removed from Nutty Pudding as the Blueprint Stack now includes Selenium.
Nutty Pudding Preparation instructions
If you want to go wild, you can add a Tbsp of sweetener Trehalose and a Tbsp of Manuka honey.
(Watch Prep VIDEO)
- Add 50-100 mL milk nut based upon desired consistency.
- Add walnuts, macadamia nuts, ground flax seeds (highest nutritional value to buy seeds and grind)
- Add cocoa, sunflower lecithin, cinnamon
- Add 3 cherries, 1/2 cup of berries (save half for topping) & pomegranate juice
- Mix on high for 3 or 4 minutes
- Pour into a dish.
- Add the rest of the berries
- Typically will also add 30-60 grams of pea protein
If you want to go wild, you can add a Tbsp of sweetener Trehalose and a Tbsp of Manuka honey.
Example Third Meals
Asparagus Almond Beet Salad, 500 cal
Beets 500 grams cooked
Asparagus 300 grams cooked
Almonds Slivers 21 grams
Arugula 1 cup
Shallot 1 large
Balsamic 3 Tablespoons
Dijon 3 Tablespoons
Mustard Seeds 1 Tablespoons
Beets 500 grams cooked
Asparagus 300 grams cooked
Almonds Slivers 21 grams
Arugula 1 cup
Shallot 1 large
Balsamic 3 Tablespoons
Dijon 3 Tablespoons
Mustard Seeds 1 Tablespoons
Asparagus Almond Beet Salad Preparation Instructions
Trim and clean beets. Boil in water till the beets can be easily pierced with a fork. Drain and while still warm, the skin will rub off easily underwater. Set aside the skinless beets in a bowl.
Blanch Asparagus - Set aside a bowl of ice water. Heat a large saucepan of water till boiling. Add Asparagus to the boiling water for 4 minutes. It may be shorter or larger boiling times depending on the size of the stalks. Once asparagus is firm but not crisp, remove it from boiling water and dump it into the ice bath. Once asparagus is cool. Drain and take a paper towel to blot any excess water away.
In another heated pan, add the mustard seeds to a dry pan for one minute. After one minute add sliced shallots and one-fourth cup of water. Cook shallots and mustard seeds down until the shallots are transparent. Add more water if needed.
In a small bowl add the balsamic and the dijon and blend well.
Once everything is assembled and cooled to room temperature. Chop the beets and asparagus into small bite-sized pieces. Add the cooled shallots mixture. Add in chopped arugula and toss lightly. Once lightly tossed pour dressing over and toss lightly again. Top the salad with slivered almond
Trim and clean beets. Boil in water till the beets can be easily pierced with a fork. Drain and while still warm, the skin will rub off easily underwater. Set aside the skinless beets in a bowl.
Blanch Asparagus - Set aside a bowl of ice water. Heat a large saucepan of water till boiling. Add Asparagus to the boiling water for 4 minutes. It may be shorter or larger boiling times depending on the size of the stalks. Once asparagus is firm but not crisp, remove it from boiling water and dump it into the ice bath. Once asparagus is cool. Drain and take a paper towel to blot any excess water away.
In another heated pan, add the mustard seeds to a dry pan for one minute. After one minute add sliced shallots and one-fourth cup of water. Cook shallots and mustard seeds down until the shallots are transparent. Add more water if needed.
In a small bowl add the balsamic and the dijon and blend well.
Once everything is assembled and cooled to room temperature. Chop the beets and asparagus into small bite-sized pieces. Add the cooled shallots mixture. Add in chopped arugula and toss lightly. Once lightly tossed pour dressing over and toss lightly again. Top the salad with slivered almond
Orange Fennel Salad, 500 calories
Cara Cara Orange 1 segmented orange
Fennel ¼ cup shredded
Goji Berries 30 grams
Pecans 30 grams
Grape Tomatoes 14
Spring Mix 3 cups
Arugula Leaf or Sprouts 1 cup
Fresh Mint ¼ cup
Fig Balsamic Vinegar 2 Tablespoon
Cara Cara Orange 1 segmented orange
Fennel ¼ cup shredded
Goji Berries 30 grams
Pecans 30 grams
Grape Tomatoes 14
Spring Mix 3 cups
Arugula Leaf or Sprouts 1 cup
Fresh Mint ¼ cup
Fig Balsamic Vinegar 2 Tablespoon
Orange Fennel Salad Preparation Instructions
Gather ingredients. Segment the orange. Shred the fennel on a grater. Toss in greens, torn mint leaves, fennel, grape tomatoes, top with chopped pecans, and goji berries. Right before serving add fig balsamic dressing.
Gather ingredients. Segment the orange. Shred the fennel on a grater. Toss in greens, torn mint leaves, fennel, grape tomatoes, top with chopped pecans, and goji berries. Right before serving add fig balsamic dressing.
Stuffed Sweet Potato, 500 calories
Sweet Potato 300 grams cooked
Chickpeas 45 grams cooked
Grape Tomatoes 12
Avocado ½
Radishes 4
Cilantro ¼ cup
Jalapeno Pepper 1 large
Limes 2 whole
Lemon 1 whole
Chile Powder 1 Teaspoon
Sweet Potato 300 grams cooked
Chickpeas 45 grams cooked
Grape Tomatoes 12
Avocado ½
Radishes 4
Cilantro ¼ cup
Jalapeno Pepper 1 large
Limes 2 whole
Lemon 1 whole
Chile Powder 1 Teaspoon
Stuffed Sweet Potato Preparation Instructions
Roast the sweet potato until you can puncture it with a fork. While the potato is roasting, place chickpeas in a bowl. Add the juice of half of a lemon and the chile powder and set aside to marinate.
On a sheet pan, roast the grape tomatoes until they have popped and have a bit of color.
Add to a small bowl the avocado mash with the juice of one lime and half of a lemon. Stir until creamy.
Thinl
Roast the sweet potato until you can puncture it with a fork. While the potato is roasting, place chickpeas in a bowl. Add the juice of half of a lemon and the chile powder and set aside to marinate.
On a sheet pan, roast the grape tomatoes until they have popped and have a bit of color.
Add to a small bowl the avocado mash with the juice of one lime and half of a lemon. Stir until creamy.
Thinl