Lose up to a pound a day by loading up on these hunger-crushing anti-inflammatory recipes from Dave Asprey's book,Bulletproof Diet.
BREAKFAST
Bulletproof Coffee
1 cup (8-12 oz) freshly brewed coffee
1 Tbsp grass-fed unsalted butter
1 Tbsp medium-chain triglyceride (MCT) coconut oil
Add butter and MCT oil to coffee, and mix in a blender until it's creamy and no oil sits on the surface, about 20 seconds.
Makes 1 serving
LUNCH
Avocado and Salmon "Not Sushi"
1 Hass avocado
4 oz cold smoked wild sockeye salmon
Sea salt
1. Cut avocado into 4 1⁄4-inch-thick slices; cut the salmon into four slices.
2.Wrap each piece of avocado in a salmon slice, and sprinkle with salt.
Makes 1 serving
Poached Eggs with Sautéed Greens
2 to 3 cups of kale, collards, or chard
2 Tbsp grass-fed unsalted butter or ghee
Sea salt
2 Tbsp sliced raw cashews or almonds
2 poached eggs
1. Fill a medium frying pan with an inch of water, add greens, and cook until tender. Drain water, add butter or ghee, and toss to coat greens. Remove pan from the heat; add salt and nuts, and set aside.
2. Serve eggs topped with greens and nuts.
Makes 1 serving
Learn how to poach an egg:
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Taco Salad
Taco Mix
1 lb grass-fed, organic fatty ground beef
2 Tbsp grass-fed unsalted butter or ghee
1⁄2 fresh lime, squeezed
1 Tbsp cayenne powder
1 tsp dried oregano
Sea salt to taste
Salad
1 cup spring lettuce
1⁄4 cup shredded red cabbage
2 shredded carrots
1 cucumber, cut into slices
1⁄2 avocado, sliced
Avocado Dressing
2 avocados
1/4 cup MCT oil
1/4 cup apple cider vinegar
1/4cup fresh lemon juice
4 cups sliced cucumber
1 cup chopped fresh cilantro
4 spring onions (optional)
Sea salt to taste
1. In a medium pan, sauté beef until thoroughly cooked. Drain excess fat, then add butter or ghee, lime juice, cayenne powder, oregano, and salt. Remove from heat, set aside.
2.Mix salad ingredients, and divide onto four plates. Top with beef mixture.
3.Add dressing ingredients to a blender, and blend until smooth and creamy; drizzle over salad.
Makes 4 servings
DINNER
Roasted Lamb Rack with Cauliflower, Celery, and Fennel
1 Tbsp ghee
1 American rack of grass-fed, organic lamb (8 chops), about 1 1⁄2 lb
1 Tbsp each freshly chopped sage, thyme, oregano, turmeric, and rosemary
Sea salt
2 cups sliced fennel
2 cups sliced celery
2 cups sliced cauliflower
1. Preheat oven to 350ºF. Rub ghee over lamb, then score top fat diagonally. Sprinkle chopped herbs and salt over lamb.
2.Place vegetables in a roasting pan, and lay lamb, fat-side up, on top. Bake until lamb reaches 125º in the thickest part, about 45 minutes. Turn the oven to low broil, and let cook for about 3 minutes more to crisp the skin.
Makes 3 servings
Pulled Pork Shoulder with Brussels Sprouts
For the pork
6 strips uncooked, high-quality pastured bacon
4 pounds pastured pork shoulder
Sea salt to taste
2 Tbsp dried oregano
3 tsp ground turmeric
1/2 cup xylitol (optional)
1/2 cup apple cider vinegar (optional)
For the Brussels sprouts
1 lb Brussels sprouts, halved
2 Tbsp grass-fed unsalted butter
2 tsp sea salt
2 tsp ground turmeric
1. Place bacon strips at the base of a slow cooker. Rub pork with salt, oregano, and turmeric; place on top of bacon. Cook on low for 14 to 16 hours. Shred meat with a fork. If you want to add a tangy sweet-and-sour barbecue flavor, combine drippings from slow cooker with xylitol and apple cider vinegar in a pan over low heat, simmer for five minutes, and use as a sauce.
2.For the Brussels sprouts, preheat oven to 300ºF. Place sprouts in a baking pan, and coat with butter, salt, and turmeric. Bake for 30 to 45 minutes.
Makes 4 servings
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Baked Fish with Steamed Butternut Squash
For the fish
1⁄4 cup ground coffee beans
1⁄4 tsp vanilla powder
3 Tbsp of xylitol
1 Tbsp ground turmeric
1 Tbsp dried oregano
2 Tbsp sea salt
1 lb tilapia filets
For the squash
1 medium butternut squash, peeled, seeded, and cut into 1-inch cubes
4 medium carrots, peeled and cut into 1-inch pieces
4 Tbsp grass-fed unsalted butter
1⁄2 Tbsp apple cider vinegar
1 spring onion, cut into 4 pieces
2 to 3 Tbsp MCT oil
Sea salt to taste
1. Preheat oven to 320ºF. Combine coffee beans, vanilla powder, xylitol, turmeric, oregano, and salt in a small bowl. Rub generously over fish. Place fish in a single layer in a baking dish. Place dish on middle rack in the oven; bake until cooked through, about eight to 10 minutes.
2.Steam squash and carrots until tender. Place in blender with remaining ingredients and blend until the consistency of mashed potatoes.
Makes 4 servings
DESSERT
Berry Bowl
1⁄2 cup blueberries
1⁄2 cup raspberries
1⁄2 cup strawberries, stems removed and chopped
Juice of 1⁄2 lemon
1⁄4 cup chopped fresh basil
In a bowl, gently stir together berries and lemon juice. Top with chopped basil for an elegant touch.
Makes 2 servings
Chocolate Truffle Pudding
4 cups full-fat coconut milk, BPA free, divided
4 Tbsp xylitol or stevia
1 Tbsp grass-fed gelatin
2 tsp vanilla powder
3⁄4 cup chocolate powder
4 Tbsp grass-fed unsalted butter
1 Tbsp coconut oil or MCT oil
1⁄4 cup macadamia nuts, plus additional for garnish (optional)
1. Heat 1 cup coconut milk, xylitol, and gelatin in a saucepan over medium heat until dissolved; set aside.
2.In a blender, add remaining 3 cups coconut milk with vanilla powder, chocolate powder, butter, and oil. Blend thoroughly.
3.Add hot coconut milk-gelatin mixture and nuts to the blender and pulse until mixed.
4.Pour into muffin tins or ramekins and place in the fridge for an hour to set. Top with more nuts (if using).
Makes 4 servings
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Coconut "Ice Cream"
4 whole pasturized eggs
4 pasturized egg yolks
2 tsp vanilla powder
1 g vitamin C (ascorbic acid) or 10 drops apple cider vinegar
7 Tbsp grass-fed unsalted butter
7 Tbsp coconut oil
3 Tbsp, plus 2 tsp MCT oil
5 1⁄2 Tbsp xylitol or erythritol
1⁄4 to 1⁄2 cup chocolate powder (optional)
1/2 cup water or ice
1. Add first nine ingredients to a blender, and blend until soft and creamy.
2. Add half of the water or ice, blend, and ice more until you get a yogurt-like consistency. Add more water for a firmer, icier texture.
3. Pour mixture into an ice cream maker and mix per manufacturer instructions.
Makes 4 servings
For more information, order a copy of Dave Asprey's Bulletproof Diet.
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