BULLETPROOF KITCHEN

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Vertical Format Logo (Color) *Use this format whenever possible.Horizontal Format Logo (Color)RMATS*gurationockup. Thehe logoe 165C,85% Black.e is to use186U whend surfaces., print thethese spothe colors mayCMYK or RGB% black (ors required) orcolors in whichupport linear.ions on darkhe reversewith white forupport line,ound theadditionalother thanhis document.White BackgroundBULLETPROOFCHEFbe removed if itwhen the logo isntly.85% Black Background165C/165U0, 74, 94, 00255, 103, 27186C/186U12, 100, 92, 3207, 10, 447C/7U*85k77, 77, 79a spot color is100% Black BackgroundD GUIDELINES Updated October 14, 2014DAVE ASPREYAUTHOR OF THE NEW YORK TIMES BESTSELLERTHE BULLETPROOF DIET2

TA B L E O F C O N T E N T SBULLETPROOF KITCHENBULLETPROOF COOKING TECHNIQUES14 HEALTHY FATS FOR HIGH FAT COOKING27 ANTI-INFLAMMATORY HERBS & SPICES3UPGRADED RECIPESPUMPKIN SPICE UN-LATTE5BULLETPROOF ROAST WITH BRUSSELS SPROUTS6C A U L I F LO W E R - B A C O N M A S H7B U L L E T P R O O F G U A C A M O L E8LOW-CARB RICE9BULLETPROOF SALAD DRESSINGS10COCONUT - BLUEBERRY CREAMY PANNA COTTA11BULLETPROOF CUPCAKES12-13I

TA B L E O F C O N T E N T SB U L L E T P R O O F B I O H AC K SBIOHACKING WITH KALE15TO P 1 5 C O F F E E H A C K S & U P G R A D E S161 - 4 : L - T h e a n i n e , Tu r m e r i c , G i n g e r, G r a p e S e e d E x t r a c t .165 - 9 : U p g r a d e d C o l l a g e n , U p g r a d e d Va n i l l a m a x ,17C a y e n n e , B l u e b e r r y Po w d e r, E g g s a n d / o r E g g Yo l k s171 0 - 1 4 : B i l b e r r y Po w d e r, U p g r a d e d C a c a o B u t t e r,18U p g r a d e d C h o c o l a t e Po w d e r, V i t a m i n K 2 , M a c a1815 Bonus: Ceylon Cinnamon, Bonus Tip19COFFEE SPECIALS20II

BULLETPROOFKITCHEN

BULLETPROOF COOKING TECHNIQUESMake your food do more for youOne of the primary goals of the Bulletproof Diet is toreduce as much inflammation from all sources as possible, to make you feel and look amazing all the time.You already know it’s important to feed your body highKRYPTONITECOOKING METHODSquality foods, yet many people first going Bulletproofdon’t realize this major step that differentiates it fromother diets out there:It’s not just about WHAT you eat – it’s about HOW youeat (and cook and prepare) it. Bulletproof cooking principles are a critical piece of following the BulletproofDiet Roadmap (download it here free). If you buy theright foods but then you char them to death, you aren’tdoing anybody much good.During my time as a raw vegan, it became clear thatquite a lot of toxins are formed in food during certaincooking methods. Putting it all together, the way youprocess and cook your food (particularly proteins andfats) played a large role in your body’s level of inflammation. Upon researching modernist cuisine, the science revealed quite clearly which cooking methodsreduce inflammation and which ones caused it.This is why how you cook your food is just as importantas what you eat on the Bulletproof Diet – an often overlooked, but critical, aspect of going Bulletproof.1

If you want to make a meal more satisfying, asurefire way is to add fat. Bulletproof fats arenutrient-dense, great for you, and – perhapsmost importantly – tasty.SMOKE POINTSThat said, not all Bulletproof fats are suitable forall types of cooking. For example, Brain Octaneand XCT Oil are excellent for baking below 320 F and in coffee, salad dressings, and BulletproofIce Cream, but they don’t tolerate high heat.What if you want to sear some salmon or sautésome veggies? Ideally you’ll use a tasty, nutri-GRASSFEDBUTTEROR GHEE350 F BUTTER485 F GHEEent-rich fat with a higher smoke point.NON-EXTRAIt’s best to cook all your food below 320 F toavoid carcinogen formation. If you do cook atVIRGIN OLIVE OIL325 F - 375 Fa higher heat, though, it pays off to choose anoil that won’t burn or oxidize on you. This articleoutlines some of the best fats for higher-heatB E E F TA L L O W420 Fcooking based on four criteria: vitamin content,smoke point, fatty acid composition, and well deliciousness.COCONUT OIL350 F2

7 A N T I - I N F L A M M ATO R YHERBS & SPICEMost herbs and spices are good for you and antioxidantfunction. It’s also common for them to improve your gut flora,but which are the best?The arrangement of herbs, spices, and other flavorings inSAGEGINGERCAYENNETUMERICCINNAMONCLOVESThe Bulletproof Diet Roadmap (download the roadmap freehere) is designed to help you maximize the performancebenefits of spices, minimize antinutrient exposure, and keepyou firmly in charge of your own biology.The Bulletproof Diet helps you to heal your gut by eatinganti-inflammatory foods that also are delicious and satisfying.Many chronic diseases result from inflammation on the cellular level or in one or more (or all) body systems. Reducinginflammation to ideal levels is key to achieving optimal functioning, enhanced immunity, vibrant energy, mental clarity,and all the other things that give you the kind of energy youwant to have all day.Chinese and Ayurvedic medical practitioners have used herbsand spices to treat all manner of ailments, thanks in largepart to their anti-inflammatory and antioxidant properties, andprobably due to changes they cause in the gut biome.Inflammation and oxidation are closely related:antioxidants quell free radicals that damage cells and lead to inflammation.Nutrients can also prevent inflammation through other pathways, notably by turningoff genes that trigger inflammatory proteins or processes, by boosting the concentration of proteins that counter inflammation, or modulating the gut biome. This poweris highly concentrated in herbs and spices; just half a teaspoon of ground cinnamonROSEMARYhas as many antioxidants as half a cup of blueberries, and half a teaspoon of driedoregano has the antioxidant power of three cups of raw spinach.3

UPGRADEDRECIPES

BULLETPROOF PUMPKINS P I C E U N - L AT T EServes: 2-4 peopleINGREDIENTS1 1/4 Cup Full Fat, Unsweetened Coconut Milk (canned is fine)3 tablespoons Brain Octane oil (or XCT oil)3 tablespoons Organic Pumpkin Puree2 tablespoons Stevia/Erythritol blend (youmay prefer raw honey or maple syrup)1 tablespoon Grassfed Unsalted Butter1 teaspoon Pumpkin Pie Spice1/2 teaspoon Bulletproof VanillaPSL2Optional: 1 tablespoon raw organic maple syrupOptional: 2 tablespoons raw whipped cream on topH O W TO Combine all ingredients in saucepan. Over medium heat,simmer for approximately five minutes. Stir well to evenly blendspices and oils. In blender, add 2 1/2 cups Bulletproof coffee (brewed strong),add pumpkin spice mixture from saucepan – blend on high for 30seconds until creamy and frothy.Option: if you don’t have blender, add premade coffee to pumpkinmixture and use hand blender in saucepan – blend till smoothand frothy.)Optional: if you would like a sweeter (but less Bulletproof) version,add 1 tablespoon Raw Organic Maple Syrup to the blend.Optional: add raw cream/whipped cream on top for a special treat,if you can find it!5

B U L L E T P R O O F R OA S TWITH BRUSSELS SPROUTSFor this recipe you’ll need a slow cooker, which ison the Suspect list because people tend to use itto overcook things. As long as you don’t do that,it’s a great tool that I recommend getting to makelots of Bulletproof dishes with minimal effort.Serves: 2-4 peopleINGREDIENTSMEAT:1 pound grass-fed, organic bottom sirloin or skirt steak2 tablespoons sea salt1 tablespoon ground turmeric1 teaspoon dried oregano2 tablespoons Upgraded XCT oil3 tablespoons grass-fed unsalted butter1 . 5 tablespoons apple cider vinegarBRUSSELS SPROUTS:1 pound Brussels sprouts (halved)2 tablespoons grass-fed unsalted butter2 teaspoons sea salt2 teaspoons ground turmericH O W TOTo m a k e t h e m e a t : Coat the meat with the salt, turmeric, and oregano. Place the seasoned meat in the slow cooker and pour the Upgraded XCT Oil over the meat. Add the butter and slow cook on low for 6 to 8 hours oruntil the meat is shreddable. After the meat is cooked, add the vinegar.To m a k e t h e B r u s s e l s s p r o u t s : Preheat the oven to 300F. Place the sprouts in a baking pan with the butter. Sprinkle on the salt and turmeric. Bake for 30 to 45 minutes. Serve and enjoy.6

CAU L I F LO W E R - B AC O N M A S HYou will never miss eating mashed potatoes againnow that you can have this deliciously creamy,bacon-flavored mashed cauliflower instead!Serves: 2-4 peopleINGREDIENTS1 large head cauliflower, cut into florets4 tablespoons grass-fed unsalted butter2 tablespoons Upgraded XCT oil1/2 tablespoon apple cider vinegarSea salt to tasteH O W TO 1/2 pound pastured, preservative-free bacon lightly cooked atmedium-low (not crispy—keep those fats intact), diced Steam the cauliflower until tender, drain, and blend ¾ of thecauliflower with all other ingredients except the bacon in ahigh-powered blender. Stir in the bacon. Pulse until chunky. For amazing flavor, add1-2 tablespoons of the bacon grease (as long as it didn’t smokewhen you were cooking the bacon at a low temperature). Serve and enjoy.7

BULLETPROOFG UACA M O L EGuacamole made this way keeps you full forlonger and is amazing on top of grass fed meat,sushi, or salads. I have been known to eat a bowlof it by itself for lunch.INGREDIENTS4 large ripe Haas avocados, peeled2-4 T Brain Octane or Upgraded XCT Oil 2 teaspoons or more1 T dried organic oregano1-3 tsp of apple cider vinegar (to taste)Himalayan salt (to taste)H O W TO Blend everything with a hand blender until it is very creamy. Stir in chopped cilantro and jalapenos (if you tolerate nightshades) or other herbs of your choice.NOTE: The end result is like guacamole on steroids. The flavoris much more intense because of the effect of the estersfrom the Brain Octane on your taste buds. You won’t miss theonions and garlic common in most recipes. (These medicalherbs taste good but have negative effects on your performance, unless you’re sick.)8

LO W CA R B R I C EINGREDIENTS1 cup organic sushi rice1 ½ cups waterPinch of Himalayan pink salt2 tbsp. grass-fed butter1 tsp. raw honey3 tbsp. coconut oilH O W TO Bring water to a boil. Rinse rice well in cold water and drain. Add rice and coconut oil, reduce heat to low, cover, and cookfor 20 minutes. Remove rice from heat and immediately transfer it to thefridge. Let rice cool in the fridge for 1 hour, or longer. You canportion out the rice before putting it in the fridge so that it coolsmore quickly. (think chunks shaped like your thumb, like you’duse for nigiri sushi) When rice is cool, set oven to warm. Remove rice from fridge and put in oven until warm. Drizzle butter, raw honey, and salt.9

B U L L E T P R O O F S AT I S Y I N GSALAD DRESSINGINGREDIENTS1/2 Avocado (or 2 egg yolks)2 tbsp Coconut Oil (optional)3 tbsp Brain Octane2 tbsp Apple Cider Vinegar1/3 medium cucumberSea salt to tastePinch of xylitol or steviaFresh cilantro, oregano, or sweet or spicy pepperH O W TO Blend all ingredients to create a thick, creamy dressing.2 MORE BULLETPROOF DRESSINGSBULLETPROOFRANCHBULLETPROOF HONEYM U S TA R D V I N A I G R E T T E1 cup Bulletproof Mayo3/4 cup Apple Cider Vinegar2 tbsp Fresh Dill – chopped1/8 cup Extra Virgin Olive Oil1 tbsp Apple Cider Vinegar1/8 cup Brain Octane2 cloves garlic, minced together with sea salt3 tbsp organic mustardsalt and pepper2 tbsp raw honey (or xylitol)Chill for a few hours after blending.10

COCONUT - BLUEBERRYC R E A M Y PA N N A C OT TAINGREDIENTS1 cup fresh or frozen blueberries4 cups full-fat coconut milk, BPA-free, dividedUp to 4 tablespoons hardwood xylitol or stevia (to taste)2 tablespoons Grass-Fed Bulletproof CollaGelatin2 teaspoons vanilla powder4 tablespoons grass-fed unsalted butter1 tablespoon coconut oil or MCT oil1/2 cup shredded coconutH O W TO Place the berries in a deep-sided dish. Heat 1 cup of the coconut milk, the xylitol, and the gelatin in a saucepanover medium heat until dissolved. Place the remaining 3 cups of coconut milk in a blender with the vanilla,butter, and oil. Blend thoroughly and then add the hot coconut milk/gelatinmixture and shredded coconut. Pulse the blender until mixed. Pour the entire blender contents over the blueberries and place the dishin the fridge for an hour to set. Add more berries to the top!11

B U L L E T P R O O F C U P CA K E SN OT E : It took me many years, but I finallyfigured out how to make baked goodsBulletproof. This will soon be one of yourfavorite foods on the Bulletproof Diet!either chocolate or coffee flavored!)Servings: makes 18 cupcakesINGREDIENTS12 tablespoons erythritol or hardwood xylitol or a 50/50 mix (best)12 ounces 85% or darker chocolate, chopped or chips3/4 cup grass-fed unsalted butter, at room temperatureTiny pinch sea salt6 eggs at room temperature, separated2 teaspoons vanilla extract or 1 teaspoon ground vanilla1 teaspoon cocoa powder (or very finely ground coffee beans)1 tablespoon sweet rice flour (omit if you can’t find it and do notuse normal rice flour, which is gritty)Preheat the oven to 350 F.12

B U L L E T P R O O F C U P CA K E SCONTINUEDH O W TO Line 18 muffin tin cups with paper liners. If you’d like to makea dozen, reduce the recipe by 1/3. If you’d like to make 2 dozen,increase the recipe by 1/3. Powder the erythritol and/or xylitol in a blender. Make sure topulse it so friction doesn’t melt the xylitol into a sticky mess! Setaside. Melt the chocolate and butter in a heavy, medium saucepanover low heat, stirring constantly, until smooth. Remove from theheat and stir often as it cools a little. Set aside. Mix 6 tablespoons of the powdered xylitol/erythritol, salt, andall 6 egg yolks and beat on medium to high speed for about 3minutes until you get something very thick and pale. Using a spatula, fold the egg-xylitol blend into the still-warmchocolate and add the vanilla, cocoa powder or coffee, and flour. Use a separate bowl to beat the egg whites on high speed until soft peaks form. Then slowly add the remaining

The Bulletproof Diet Roadmap (download the roadmap free here) is designed to help you maximize the performance benefits of spices, minimize antinutrient exposure, and keep you firmly in charge of your own biology. The Bulletproof Diet helps you to heal your gut by eating anti-inflammatory foods that also are delicious and satisfying.File Size: 2MBPage Count: 27