Below you will find a list of recipes that have zero processed sugars, are mostly vegan, mostly grain free, attempt to avoid AGES during processing, and are really just minimalist in style. The main goal these days is to focus on removing hyper processed fats and sugars. Keep it simple. This list is slowly being updated…
Morning
Morning Drink
-Swiss Decaf Coffee
-Frozen Kale
-Frozen Blueberries
-Frozen Spinach
-Ceylon cinnamon
-Turmeric
-Pepper
-Creatine
-Pea protein
-Flax (stored airtight in fridge, blended each morning, not cooked, eaten with other fats like EVOO or MCT, combined with antioxidants all to protect Omega 3’s)
Morning Supplements
-DHA/EPA
-Potassium chloride (PVC’s)-Ca-AKG (TAKE 1 HOUR before eating per Tom Weldon)
-Piperine
-B12
-Vit D-Calcium
-Ashwagandha
-Iodine
Oatmeal
-Quinoa
-Oats
-Wheat germ
-Barberries
-Frozen berries or Apples
-Flaxseeds
-Nutmilk
Tofu Scramble
-Tofu block
– 1 tsp garlic, cumin
– 1/2 tsp chillipowder turmeric
***Super Tofu
-tofu block
-garlic, turmeric, pepper, chilli powder, nutritional yeast
-salsa
-tomatoes, cabbage, peppers
-fry everything, top with KIMCHI!
Meal Options
***Super Veggie (Bryan Johnson)
-Black lentils
-Broccoli (head+stalk)
-Cauliflower
-Shiitake or wild mushrooms (not, L.sulphureus, it was gross)
-Garlic
-Ginger Root
-Lime
-Cumin
-Apple Cider Vinegar
-Hemp Seeds
-Extra Virgin Olive Oil
(Modified) Super Veggie
-Salmon instead of lentils
-add tomatoes
***Mashed Sweet Potatoes
-microwavable sweet potato packet
-1/2 can garbanzo beans
-cumin, garlic, cayenne, lemon
-nut milk
-(tahini makes it good!)
-blend everything
Sweet Carb Load
-Steamed sweet potatoes
-Fresh ginger
-Ceylon cinnamon
-Plant milk
-Garbanzo beans (optional)
-Blend everything
-Add chopped apples & nuts
Stuffed Sweet Potato (Bryan Johnson recipe)
-Sweet Potato
-Chickpeas
-Grape Tomatoes
-Avocado
-Radishes
-Cilantro
-Jalapeno Pepper
-Limes
-Lemon
-Chile Powder
Hardly Processed Taco
-Black beans
-Corn
-Picante sauce
-Tomatoes
-Lettuce
-Cilantro
-Chili powder
-Garlic
-Cumin
-Paprika
Sushi Wrap
fry up: mushroom, tomato, kale, cucumber
add: salt, pepper, avocado
roll into: sushi paper
“Noodle” Salad
-Lentil noodles
-Spinach
-Arugula
-Olives
-Tomato Sauce
-Salt, pepper, basil, oregano, garlic
-EVOO
Creamy Rutabaga
Sauce
-cashews
-garlic & onion powder
-nutritional yeast
-milk
-squeezed lemon
-evoo
Bulk
-steamed rutabaga
-steamed broccoli
Sauerkraut & Sweets
-Sauerkraut
-Onion
-Cooked sweet potato
-Apple (tart)
-Spinach
-White wine
-Pepper
-simmer for 60 min or eat like a salad
Bulk Curry Pot
Throw everything into a pot:
-sweet potatoes
-lentils
-celery
-carrot
-mushroom
-onions
-4 garlic
-2 chilli powder, curry pow, cumin, cider vinegar
-1 oregano
-.5 smoked paprika
-4 cups vegetable broth
-1 can tomato sauce
-1 can diced tomatoes
-1 can white northern beans
-4 cups of kale at the end
Lentil “Burger”
-lentils
-flax
-mushrooms
-almond or chickpea flour
-water
-onions
-salt, pepper, paprika, cumin, garlic
-microwave at 50% for 5 min to avoid AGEs
-top with pickles, tomatoes, and mustard
Sweet Potato & Kale
-steamed sweet potatoes
-quinoa
-kale
-apples
-50/50 cider vinegar and dijon mustard
-EVOO if needed
Mediterranean Quinoa
-quinoa
-toasted chickpeas
-lettuce
-cherry tomatoes
-tahini
-cumin & garlic (cayenne too!)
-squeezed lemon
Shrimp Noodles
-chickpea noodles
-small bag frozen shrimp
-1/4 cup butter (oops!)
-lots garlic & little pepper
-tomatoes
-broccoli
-bell peppers
-mushrooms
-green onions
-1/4 cup white wine
-cayenne & paprika
-3/4 cup soy milk
Salty Carbs
-lentils
-quinoa
-chopped olives
-spinach
-fresh garlic
-salt and pepper
-EVOO
Quick Burger (unhealthy)
-gluten free bread
-Boca burger (1g fat)
-sauerkraut
-olives
-tomatoes
-mustard
***Epic Peanut Salad
-chop vegies: red cabbage, cucumber, peppers, shredded carrots, cilantro, green onions
-1 can garbonzo beans
-2 cubs quinoa
-sauce: peanut butter, walnuts, flax, lime, maple syrup, cider vinegar, soy sauce, red pepper flakes
***Gooolosh.
-chickpea/quinoa noodles
-pasta sauce + balsamic vinegar
-nutritional yeast, pepper, turmeric, basil, oregano, garlic
–For the “meat”
-black beans
-mushrooms
-salt, pepper, paprika, cumin garlic
-mashup after cooking then add to pasta
Salad Options
“Cheesy” Kale Salad
-Raw kale
-EVOO
-Salt
-Apple cider vinegar
-Garlic powder
-Nutritional yeast
-Chopped bell pepper
Asparagus Almond Beet Salad (Bryan Johnson)
-Beets
-Asparagus
-Almonds Slivers
-Arugula
-Shallot
-Balsamic
-Dijon
-Mustard Seeds
Macadamia Italy Salad
-cucumber
-tomatoes
-small amount of greens
-red onion
-macadamia nuts
-garlic
-salt
-pepper
-mustard powder
-italian seasoning
-EVOO
-white vinegar
Beet Salad Modification (no fresh greens available)
-Beets
-Frozen peas
-Any leftover veggies in the fridge
-Almonds Slivers
-Balsamic
-Dijon
Quick Snacks
Jicama & Nut butter
-raw or fried slice of jicama root
-nut butter of choice
-fruit is optional
Walnuts dipped in Hummus
-yum
Low fat sandwich
-rice bread
-spread avocado on top
-dates
-apples
-chia seeds if needed
Nutty Pudding (Bryan Johnson recipe)
-Macadamia Nut Milk
-ground macadamia nuts
-ground walnuts
-chia seeds
-ground flaxseed
-brazil nut
-non dutched cocoa
-sunflower lecithin
-ceylon cinnamon
-blueberries/raspberries/strawberries
-cherries
-fresh squeezed pomegranate juice
Peas, salt, pepper
-can’t get easier than this
Hard Post Workout
-peas
-sardines
-paprika
-onion powder
-salt & pepper
Mushrooms!
-mushrooms
-almond flour
-evoo
-hott sauce
Beans
-cannelli beans (heated up)
-lemon juice
-salt
-evoo
-(tiny) chilli powder
-cumin
Bread Dip
-oil, balsamic, parsley, salt, pepper, basil, oregano, garlic, crushed red pepper, onion, rosemary
Vegan APEO4 Bread (two loafs)
-1 cup cassava flour
-1 cup garbanzo bean flour
-2/3 cup flax
-1 cup gluten-free oats (bad?)
-3 tbs baking powder
-1/2 tsp baking soda
-pinch of salt
-2 1/8 cup water
-2 tbs cider vinegar
-350*F
-stir in dry ingredients then wet ones
-50 min cook with parchment paper
Desert
Celery & PB
-yup
Dates & Unsalted peanuts
-yup again
Apple “pie”
-chopped apples
-chopped walnuts
-cinnamon
-oatmilk
-microwave for 45sec
Cherries & Walnut Goo
-blend walnuts into a powder
-add salt, EVOO, & flax
-top cherries with goo
Chocolate Moose
-tofu
-cacao powder
-vanilla
-almond butter
-nutmilk
-flax
-strawberries
-dates?
PARTY CAKE IN A MUG (rare)
-2 tbs gluten free flour
-2 tbs almond flour
-1 tbs Ceylon cinnamon
-handful of chopped apples
-handful of wild berries
-1/4 tsp baking powder
-4 tbs soymilk
-1 tbs ground flax
-1/4 tsp vanilla extract
7-19-23 I started no-eating-after-5pm (switched to 2pm on 7-25-23).
7-24-23 I went completely no sugar, wheat, or rice.
8-7-23 I started adding a 6pm daily low carb meal for more calories.
8-8-23 I quit intermittent fasting per dieticians’ recommendation. Currently solving an eating crisis by letting myself eat anything I want.
8-21-23 Feeling strong, lots of energy, libido high, and ready to try again. Starting with no pre-processed foods and following “The End of Alzheimer’s” regime. This means I will not be vegan anymore. I will incorporate low-mercury fish (and bugs! haha) and have pre-made satiating food (walnut butter, raw ‘deserts’, fish) available at ALL TIMES. No intermittent fasting.
8-24-23 Started Dale E. Bredesen, MD’s “Ketoflex 12/3” diet. Essentially a plant based diet that forgoes all pre-processed foods, gluten, and simple carbohydrates. Must fast 12 hours a day with at least a 3 hour fast before bedtime. Carriers of the APOe4 allele (probably me) should do 14-16 hour fasts a day. Fuck.
8-28-23 Ketoflex 12/3 is going great with some minor tweaks. I love peanut butter too damn much and have eaten it daily since I was 18. I’m currently allowing myself to eat a few spoonfuls on raw jicama slices every day. Last time I checked on Cronometer my macros were split about 18% protein, 39% carbs, 43% fat. All the vegan literature that I’ve read in the past recommends a higher carb to fat ratio based on the Okinawan diet. I’ll have to look into this.
9-1-23 Incredible day!, I’m having no problems with the fasting although yesterday I binged on some yummy home-made foods at 2pm and decided to quit eating for the day. I then turned it into a 24 hour fast but woke up the next morning and decided I didn’t want to get in the habit of binging/fasting again so I let myself eat. Woke up, ice bath, leg mobility, hard day with all the boys, edited a video in downtime, read a bit while feeding, cleaned the whole house, made the kids an awesome meal, did a 30-30 sprint interval workout into work, felt great at work, CHOSE NOT TO binge on the food I brought and ended eating at 5pm. Rode home at 9pm. Woke up at 4:30am the next morning and couldn’t sleep? But got out of bed and meditated for 10 min then fell back asleep. It is 6:30am and I still feel awesome. This was the first day taking a true 4min ice bath, did it really help that much?
9/5/23 Still feel amazing! Quit eating at 4pm yesterday. DID NOT BINGE! Then I was forcefully awakened at 5:15am today but did 10min light therapy and 5 min ice bath at 6am and currently feel fucking great. Fasted until 8am, 16 full hours, which is what I’d like to aim for every day.
9/11/23 I feel incredible. Haha! My fasts begin at 2pm everyday now and I think this is the sweet spot for me. It gives my body plenty of time to finish digesting my food before sleep and then when I wake up I start eating whenever I want, take the children to activities, then come home and have a second feast. It seems too difficult to only consume one meal a day with three kiddos always tugging at me. I woke up this morning, spent 5 min in the ice bath, and then jogged on the treadmill for 20min (could have lasted hours) and wish I could do that everyday! Fasting at night is pretty easy now and cravings of junkfood is mostly gone unless kids are eating it near me.
10/3/23 So my sugar cravings are basically gone gone. I gave myself the weekend to cheat at the Iowa Riverfest and when I got home I thought, “I should finish off with some donuts” but after a few minutes I realized that feeling like shit all night wasn’t worth the very short moment of joy on my lips. I genuinely was happy to forgo the donuts. I also LOVE LOVE LOVE the 16-8 fasting when I don’t eat anything after 2pm. It has gotten very easy but I recently learned that it is almost impossible to get the proper amount of protein since protein works best when eaten frequently, NOT lumped into one meal. Since this is now about longevity and not just alzheimers I’m going to start taking a protein-rich snack 3 hours before bed. This is still inline with Dale Bredesen but makes all the longevity doctors happy too.
10/28/23 Something weird happened today. I gave myself a cheat-day because the kids were gone and I was just going to do whatever I wanted. And you know what? I didn’t even eat the “sorta healthy” processed crap that I used to consume. I pulled out a Beyond-Meat burger, looked at the ingredients, and said hell no. I still eat a lot of unsweetened peanut butter (probably over 5tbs a day) but that is really my last habit to break! It is definitely the hardest at night. But aside from that I don’t even make my fake-sugar-gluten-free-cake-in-a-cup anymore. It’s just a homemade processed crapshoot anyways. Feeling good and hoping that this time it all stays for the rest of my life.
11/4/23 Halloween happened and saying no to candy was easy. Two days later I wanted to try a weird new candy that I hadn’t seen before so I ate it in the middle of a bike ride. It was ok. Then two days later we had a nearly sleepless night with Thing #3 and the next day I woke up and said fuck it. I ate probably 7 pieces of candy and some other random crap including gluten. The worst part? I didn’t even enjoy the candy the way I remember it. After regaining some sleep I look at the candy bag from Halloween and have zero desire.
11/14/23 My frequent PVC’s are back. After everything that I have done. All the books I read. Optimizing my sleep, fitness, nutrition. Fuck it. Yesterday was day 3 with the PVC’s back and I ate whatever the hell I wanted. Mostly just candy, since that is the only junkfood we had left in the house. Then some eddies! Fucking dumb.
12/4/2023 My pitty-party is over. The PVC’s are still here but I’m getting back on the health train. Since my last entry I’ve eaten anything and everything I wanted. Even things that I didn’t want just to spite my fucking heart. Ironically, my mental clarity during this time has noticeable dipped which anecdotally proves that my nutrition regimen is good for the brain. I’m going to be a little less militant about processed foods just because they are such a time saver with kids. Otherwise, no meat (except fish), dairy, sugar, gluten, or processed shit.
Logan Spader 