Mother Nature seemingly went to a lot of trouble to prevent you from enjoying all of the goodness in an artichoke. It’s the only food in this book that has built-in armor. But you’re a big boy and you can get past it—and it’ll feel kind of like you hunted and killed this prey. Although it may look more like an organic hand grenade than something you’d like to eat, artichokes are packed with more vital nutrients than almost any other vegetable you’ve ever shunned at the salad bar.
NUTRITIONAL INFORMATION |
|
1 Artichoke, medium |
|
Calories: |
60 |
Fat: |
.19 g |
Carbohydrate: |
13.45 g |
Dietary fiber: |
6.9 g |
Sugar: |
1.27 g |
Protein: |
4.19 g |
Artichokes keep your liver working at optimum levels, which is good for any guy who casually, or frequently, drinks. It also increases the liver’s production of bile, which breaks down foods so you can better absorb the nutrients. This means artichokes ensure you get the most out of everything you eat.
What vegetable has the most magnesium and potassium per serving? Artichokes. Why is that important? It builds your bones, making them stronger, leaving you less prone to injuries and way more stable and powerful in any sport or workout.
Packed with flavonoids, polyphenols, and vitamin C, artichokes boost your immune system, help cut the risk of stroke, and lower cholesterol.
The folate found in artichokes helps reduce inflammation and the risk of heart disease. The roots also help reduce cholesterol.
• Squeeze it. If it squeaks, it’s ready.
• After washing it in cold water, cut one inch (2.5 cm) off the top with a serrated knife, and cut the stem up to a half inch (1.3 cm). The whole stem can be removed if you wish to have the artichoke stand up on its own.
• You can clip the finger nail-like thorns on the leaves, but they do soften when cooked.
• Drizzle with lemon juice to avoid browning while cooking.
• The leaves of the artichoke can also be separated to produce more flavor.
• Most people boil artichokes, but steaming preserves the nutrients. Kick up the flavor by grilling it afterwards.
The 
indicates the estimated servings of green food that this recipe will provide and can guide you in reaching your green food goals during any of the three meal plans.
2 fresh artichokes
Water to steam artichokes
1/2 cup (120 ml) refined coconut oil
1 bulb of garlic, all cloves separated and peeled
1/4 cup (44 g) Dijon mustard
Rinse the artichokes thoroughly. Place in a covered pot with 1 inch (2.5 cm) of water at the bottom. Bring water to a boil on high heat. Reduce heat to low and steam, covered, until 2 to 3 outer leaves are easily pulled from each artichoke (20 to 30 minutes or more, depending on size). While the artichokes are steaming, sauté all garlic cloves in coconut oil until tender. Remove artichokes from the water and toss with garlic oil and Dijon mustard.
1/2 pound (455 g) ground turkey or grass-fed beef
2 tablespoons (5 g) fresh basil, finely chopped
1 cup (300 g) artichoke hearts, diced
1 tablespoon (15 ml) coconut oil to cook with
Salt and pepper
Place skillet over medium heat and add the coconut oil. Add artichoke hearts and cook for 3 to 4 minutes, then let cool. Once the artichoke hearts have cooled, mix them in a large bowl with the ground meat, basil, salt and pepper. Mix well. Form 2-inch (5 cm) diameter meatballs and place on a baking sheet lined with parchment paper. Bake for 15 to 20 minutes at 350°F (180°C, or gas mark 4) until cooked through.
1. Add boiled, diced artichokes to eggs and vegetables for a scrambled breakfast.
2. Toss boiled, chilled artichoke leaves into a green salad.
3. Use raw artichoke leaves as chips to dip for hummus or salsa.
4. Roast artichokes and serve with roasted chicken.
5. Add a layer to a lasagna to boost flavor and nutrients.
Would you skip eating a plant that generations have lauded to give you sexual super powers? Would you pass on green leaves that ancient cultures think give you good luck? If you would, you’d also be missing out on some of the serious benefits of eating arugula, including improving your appearance, health, and sex life. Go ahead and pass on it. There’ll be more for the next guy—who’s going to be better looking and scooping up your girlfriend. Don’t say we didn’t warn you.
NUTRITIONAL INFORMATION |
|
1 cup (20 g) |
|
Calories: |
6 |
Fat: |
0.2 g |
Carbohydrate: |
.8 g |
Dietary fiber: |
.4 g |
Sugars: |
.4 g |
Protein: |
.6 g |
Packed with fiber, this green food isn’t just a great alternative to your standard iceberg lettuce. In fact, it helps you metabolize your food more slowly, keeping you fuller longer, so you’ll be thinner with every plate.
It’s been proven that with all of the contaminants in the environment, everything we eat and every breath we take hurts our sex drive. What’s also been proven is that arugula and other leafy greats fight off those contaminants and help keep you ready for any bedroom fun.
Some evidence indicates that arugula oil can aid in hair growth. Although more research is needed to see the full extent of this, women have been using oil treatments on their hair for years. So if you’re thinning, you might consider adding some arugula oil to the top of your head to help maintain what you’ve got, strengthen it, and possibly even grow some more.
PREP TIP
• The best way to clean fresh arugula is to submerge it in cold water and swirl it around so any dirt or sand moves to the bottom of the washing basin. Once clean, the leaves can be transferred to a salad spinner to remove excess water. Before cleaning, any yellow-colored or wilted leaves should be removed and stems should be cut.
STORAGE TIP
• You can store arugula in the crisper of your fridge (that’s the drawer that you can’t see into if you don’t know what a crisper is), or you can keep them fresh by leaving them in a cup of water like a plant.
2 cups (40 g) packed fresh arugula
1 clove garlic
1/4 cup (30 g) walnuts
1/2 cup (120 ml) olive oil
Salt and pepper to taste
Process all of the ingredients in a food processor. Use in pasta, on meats, or in sandwiches.
2 slices of nitrate-free turkey meat
1 slice uncured, nitrate-free bacon
1 slice avocado
2 slices tomato, raw
1/2 cup (10 g) arugula
Lay out 2 slices of turkey meat stacked on top of each other, add bacon, avocado, tomato, and 1/2 cup (10 g) arugula onto the turkey slices and roll up tightly.
2 bunches arugula, washed, dried, and torn
1/4 cup (60 ml) extra-virgin olive oil
1/2 red onion, sliced
1/2 cup (70 g) toasted pumpkin seeds
1/2 lemon, juiced
Salt and freshly ground black pepper
In a bowl, toss together the arugula, onions, and pumpkin seeds. Season with the salt and pepper. Drizzle with the vinegar and oil and toss. Taste and re-season if necessary. Serve immediately.
1. Add very thinly sliced pears, crushed walnuts, and lime juice to some arugula for a salad.
2. Use arugula instead of regular lettuce in your tacos to add a peppery boost of flavor.
3. Add chopped arugula, diced hot potato, and dill to a few scoops of Greek yogurt and mix for a fresh potato salad.
Let’s discuss the elephant in the room: Yes, asparagus will make your urine smell. There’s really not much you can do to prevent that, but including asparagus into a healthy, balanced diet will result in many advantages to counteract that minor nuisance. In fact, this green is more beneficial for you than the steak you’re used to seeing it next to simply by supercharging your blood cells. Its nutrients will help you react quicker and build a better you.
NUTRITIONAL INFORMATION |
|
1 cup (88 g) |
|
Calories: |
27 |
Fat: |
0 g |
Carbohydrate: |
5 g |
Dietary fiber: |
3 g |
Sugar: |
3 g |
Protein: |
3 g |
Consuming the roots and shoots of asparagus have been proven to help lower high blood pressure and promote greater blood flow. As a result, your body is able to repair quicker after each workout, which will result in faster gains in the gym. Also serving up a high dose of vitamin K, asparagus can help prevent blood clots and cell damage from workouts or any other type of strenuous activity.
A great diuretic, including asparagus into your diet can help expel excess water weight and eliminate toxins via increased urine output. Some elite athletes will cut water weight before a weigh in or contest, and asparagus can help for a very short-term weight loss.
Asparagus leaf extracts have been shown to help safeguard the liver from toxins, including those found in those weekend drinks you share with your pals.
The folate found in asparagus helps reduce inflammation and the risk of heart disease. The roots also help reduce cholesterol.
STORAGE TIP
• Always refrigerate your asparagus spears. Normally they will last for about three days. Keeping the roots damp in a wet paper towel will help keep them fresh longer.
7 asparagus spears
2 bananas
2 oranges, peeled
2 cups fresh spinach
1 1/2 cups (220 g) strawberries, fresh or frozen
Blend all ingredients until smooth.
10 asparagus spears
12 carrots
1 tomato
Process all of the ingredients through a juicer.
2 green apples
1 medium-size cucumber
5 asparagus spears
Process all of the ingredients through a juicer. Green apples are recommended, but red apples give more sweetness.
10 asparagus spears, 3/4- to 1-inch (2- to 2.5-cm) thick
1 tablespoon (15 ml) olive oil
Salt and pepper
10 thin slices of prosciutto
Toss the asparagus in the olive oil, salt, and pepper. Wrap each spear with 1 slice of prosciutto in a downward spiral toward the cut end, just barely overlapping the seams of the prosciutto. Place spears on a baking sheet, without touching. Broil for 3 minutes, flip them over, and broil for 3 more minutes.
1/2 cup (44 g) asparagus, chopped
1/4 cup (25 g) scallions, chopped
3 eggs
Coconut oil
Sauté vegetables in the coconut oil and let cool in fridge. Add whisked eggs to a greased pan. Add a little water to the eggs to improve fluffiness. Add the cooled vegetables to the pan. Bake at 350°F (180°C or gas mark 4) until eggs are fully cooked (10 to15 minutes).
1/2 stalk asparagus
lemon zest
1 tablespoon (15 ml) coconut oil
Cut asparagus into 4 to 5 inch (10 to 13 cm) long tips. Heat the coconut oil in a frying pan. Add asparagus in a single layer and turn heat to medium-high. Cook the asparagus for 4 to 5 minutes, turning about once a minute. Turn off the heat, then squeeze juice of half the lemon over asparagus. Sprinkle with lemon zest and serve immediately.
1. Grill asparagus spears for a charred, smoky addition to your steak.
2. Dice raw asparagus and add it to a salad, tuna sandwich, or even your guacamole.
3. Puree it in a blender and mix with milk or coconut milk and chicken broth and simmer for a five-minute soup.
4. Add it to a stir fry with other vegetables and protein of your choice.
5. Roast it in the oven with a light sprinkling of pepper flakes and Parmesan for a side dish or snack.
Sometimes referred to as the alligator pear, the avocado fruit is native to central Mexico. Most guys consider avocado to be nothing more than the backbone of the guacamole that starts off a night of watching the big game, but this green superfood is much more than just an ingredient in a popular dip. In fact, a 2013 study revealed that avocado eaters in the United States had a better overall diet and a reduced risk of cardiovascular disease and diabetes. Moreover, it packs a serious punch at heart disease, gastritis, and high cholesterol.
NUTRITIONAL INFORMATION |
|
1/2 avocado |
|
Calories: |
114 |
Fat: |
11 g |
Carbohydrate: |
6 g |
Dietary fiber: |
4.5 g |
Sugar: |
0 g |
Protein: |
1.5 g |
Avocado contains essential fatty acids needed for male hormone production, including testosterone, as well as phytochemicals and three powerful antioxidants: vitamin C, vitamin E, and glutathione—all of which work to improve sexual function.
An excellent source of folate, with 118.26 μg per serving—which is 29.6 percent of the recommended daily intake—avocados help convert fats, proteins, and carbohydrates into energy.
One serving of avocado has 152 μg of potassium, or 4 percent of the recommended daily intake value for men, which is essential for protein synthesis—the foundation of building muscle.
Some preliminary research shows that combining green foods like avocado with celery on a daily basis can improve sperm count. Why? Foods with folate (avocado) and zinc (celery) work together to increase sperm motility.
2 avocados
1 cup (260 g) salsa
1 teaspoon (5 ml) lemon juice
Salt and pepper to taste
Mash avocados with a fork. Stir in the salsa, lemon juice, and salt/pepper. For a spice kick, add finely diced jalapenos.
1 ripe avocado
1/2 cup (120 ml) unsweetened coconut milk
1 tablespoon (20 g) raw honey
2 tablespoons (18 g) pistachios, crushed
Blend ingredients by hand or in a food processor, until smooth. Serve chilled. Sprinkle with the pistachios.
2 eggs
2 teaspoons (10 ml) coconut oil
2 slices avocado
2 gluten free waffles
2 ounces (55 g) bacon or pork sausage patty, no nitrates added
1 tablespoon (20 ml) organic maple syrup
Fry 2 to 3 eggs in the coconut oil. Place them on a gluten-free waffle. Add two slices of avocado, a slice of no nitrate-added bacon, and drizzle with organic maple syrup. Then, place another waffle on top to complete the sandwich.
OPTIONAL: Spread the waffle with pesto sauce for a sweet savory combination of flavors.
2 boneless, skinless chicken breasts
1/2 avocado
1/4 onion, chopped
Juice of 1/2 lime
2 tablespoons (5 g) fresh chopped cilantro or basil
Cook the chicken breasts until done; let them cool and then shred. Add the avocado and onion and mix. Add the lime juice and a few tablespoons of the cilantro or basil for added flavor.
BY CHEF JOSH KATT, OWNER OF KITCHFIX
1 avocado, ripe
1 lime, juiced
1 tablespoon (2.5 g) cilantro, chopped
1 tablespoon (15 ml) water
Salt and pepper to taste
A pinch of cumin
Cut the avocado in half; remove the seed carefully; and scoop the flesh from the skin into a bowl. Cut the lime in half, and squeeze it over the avocado. Add the chopped cilantro, a pinch of cumin, and the salt and pepper to taste. Finally add the water, and start to mash and mix the avocado until smooth.
STORAGE TIP
• Store unripe avocados in paper bags and they will ripen quicker. Splash lemon or lime juice onto the unused portion of an avocado to stave off the browning of the fruit.
1. Add avocado to a smoothie to increase the creaminess and stabilize blood sugar for sustaining energy.
2. Add mashed avocado in place of mayonnaise, butter, cheese, sour cream, or other dairy-based spreads.
3. While it seems like an unusual combination, avocados actually make a fantastic creamy pasta sauce, too. Combined with lemon, garlic, olive oil, Parmesan cheese, and basil, it’s like a healthier (and greener) version of the classic Alfredo sauce. Add some extra green veggies to the mix to make it even healthier.
If you think that basil is just the green bits you see in your pasta sauce, you’re dead wrong. Every culture since the dawn of time has found a plethora of uses for basil, and we don’t mean as garnish on your plate! In fact, basil could possibly be the most versatile food in this book because it can be used in virtually any meal, snack, or drink. And versatility isn’t its only plus; it’s also bringing more health benefits to the table than just about anything else you’ve eaten this week.
NUTRITIONAL INFORMATION |
|
2 tablespoons (5 g), fresh |
|
Calories: |
1 |
Fat: |
0 g |
Carbohydrate: |
0.1 g |
Dietary fiber: |
0.1 g |
Sugar: |
0 g |
Protein: |
0.2 g |
Basil has a specific anti-aging quality, especially for your liver, brain, and heart. It also helps your kidneys expel toxins and promotes overall better health.
Two tablespoons (5 g) of fresh basil has only 1 calorie, but surprisingly it contains anywhere from 60 to 70 percent of the daily value for vitamin K. It also assists in the regulation of blood flow, thus allowing your body to repair and promote more muscle gains. Want more? It’s vital to the blood clotting process, meaning that without proper levels of it in your system, you could die.
Essential oil of basil has been shown to kill antibiotic resistant strains of bacteria, so you can consider this a worthy adversary in the battle against all the superbugs popping up. In fact, just coming into contact with basil can fend off the bacteria found on other produce, which means consuming this green will ensure you get everything you need and nothing you don’t from what you’re eating.
COOKING TIPS
• Add basil to your dish last so it retains its potency.
• Also, the thicker the stem, the more bitter the flavor—cooked or raw.
1. Mix into raw ground meats before shaping burgers, meatballs, or meatloaf.
2. Add to plain water for a unique thirst quencher that will also freshen your breath and help detoxify your system.
2 cups (300 g) watermelon, cubed
2 tablespoons (5 g) basil
Juice and zest of 1 lime
1 tablespoon (15 ml) olive oil
1/4 cup (34 g) chopped jalapeños
Put the watermelon cubes in a bowl. Whisk together the lime juice, zest, olive oil, and chopped jalapeño. Pour this over the watermelon and toss to combine. Cover and refrigerate for 30 minutes and then serve.
3/4 cup (30 g) fresh basil leaves (stems removed)
1 small avocado (pits and skin removed)
1 tablespoon (15 ml) of extra-virgin olive oil
Dash of salt and ground black pepper
Place the basil, avocado, olive oil, salt, and ground black pepper in a food processor and blend until smooth. Use on grilled chicken/fish, on tacos, or as pasta sauce.
2 cups (80 g) basil leaves
1/2 cup (120 ml) olive oil
1/4 cup (60 ml) white wine or champagne vinegar
1 small clove garlic
Salt and pepper to taste
In a blender or food processor, blend the basil, oil, vinegar, and garlic until smooth. Add salt and pepper to taste.
1/4 cup (60 ml) extra-virgin olive oil
7 basil leaves, chopped
1 1/2 pounds (680 g) plum tomatoes, diced
2 cloves garlic, minced
1 French baguette, sliced
Toss together ingredients. Serve on toasted baguette slices.
4 to 6 ounces (115 to 165 g) chicken breast, pasture raised
1/2 cup (75 g) strawberries, sliced
3 tablespoons (45 ml) balsamic vinegar
2 tablespoons (5 g) basil, chopped
1 cup (30 g) spinach, sauteed
Combine the strawberries, balsamic vinegar, and basil. Serve on top of sautéed spinach and pasture-raised grilled chicken.
Beet greens are considered a wild plant and are actually more impressive nutritionally than the beet root you’ve been avoiding at the salad bar (also known as the red part most people serve). Early Romans only ate the beet greens, and left the beet roots for medicinal purposes. These days, research has shown that these greens can help fight cancer, improve your vision, and make your bones stronger.
NUTRITIONAL INFORMATION |
|
1 cup (225 g) |
|
Calories: |
8 |
Fat: |
.05 g |
Carbohydrate: |
1.65 g |
Dietary fiber: |
1.4 g |
Sugar: |
.19 g |
Protein: |
.84 g |
Beet greens improve the transport of oxygen to the blood and muscles. That means you’ll be better in the gym, on the court, and in the sack.
Packed with vitamin A, beet greens can help improve your skin, helping you look younger and healthier. It’s also your secret weapon against hyperkeratosis, which is the accumulation of clumps of dry skin around your hair follicles. Vitamin A is also essential for the retina to transform light, so it’s vital for vision. As a matter of fact, if you’ve ever had a bout of night blindness, your doctor has probably already put you on a vitamin A supplement.
1 cup (235 ml) water
1 cup (225 g) beet greens, chopped, thick stems removed
1 fresh or frozen banana
1 tablespoon (20 g) raw honey or Grade B maple syrup to sweeten (optional)
Blend all of the ingredients until smooth.
1. Chop up and add to a salad, stir fry, sandwich, or taco.
2. Add to your juicing mixes for a powerful antioxidant punch.
3. Freeze and use them later as stock for a soup.
COOKING TIPS
• Make sure the greens you’re using aren’t yellowed and have no brown spots.
• Look for a tight leaf with sturdy stems, chop according to desired size after cleaning and add to salads.
• You can also boil or sauté your beet greens, making sure to add olive oil and sea salt for extra flavor.
Sounds more like a bad chicken impersonation than a vegetable, right? Don’t sweat it. Once you get past the name, this super green will amaze you. Ready to be amazed? Okay, first off, chances are you’ve already eaten bok choy and you didn’t even know it! Found in most Chinese takeout, bok choy is a staple of many Asian dishes. Why? Well maybe it’s the outstanding hearty flavor or the fact that it could save your life. Sound like good enough reasons for you to incorporate it into your meal plan?
NUTRITIONAL INFORMATION |
|
1 cup (70 g), shredded |
|
Calories: |
9 |
Fat: |
.02 g |
Carbohydrate: |
1.53 g |
Dietary fiber: |
.7 g |
Sugar: |
.83 g |
Protein: |
4.19 g |
Packed with calcium, bok choy can be an alternative for maintaining strong bones, especially for those avoiding dairy.
Got high blood pressure? Bok choy can help. The high potassium content in this green vegetable regulates your muscles and blood flow while simultaneously lowering your blood pressure levels.
This simple plant is loaded with so many nutrients, it’s hard not to list it as a cure-all. We think you’ll agree after we’ve told you that it can help reduce the risk of bladder and lung cancers. Ready to call it a superfood yet?
4 to 6 ounces (115 to 170 g) of chicken or steak, cut into small pieces
1/2 cup (75 g) green bell peppers, chopped
1/2 cup (35 g) broccoli, chopped
1 cup (70 g) bok choy, chopped
1 tablespoon (15 ml) coconut aminos
1 tablespoon (15 ml) coconut oil
Cook the meat in a pan using the coconut oil. Remove the meat. Next, sauté the vegetables in the same pan. Then add the coconut aminos and meat at the end of cooking.
1. Chop up and add to a salad or stir fry.
2. Shred and add to your coleslaw mix.
3. Use as stock in a soup—it means “soup spoon” in Chinese for a reason.
COOKING TIPS
• Baby bok choy can be eaten whole or cut in halves or quarters, but bok choy needs further care.
• Any tough leaves should be removed from the bunch, and the base of the stalk should be cut off.
• The bok choy leaves should be torn off the stalk and the leaves should be washed in cold water before cooking.
• An easy way to clean any dirt or grit on the leaves is to rub the leaves together when you are washing them.
• If you plan to sauté the leaves, start cooking the stems first, which take longer to cook.
You probably hate broccoli. It’s okay; you can admit it. We understand. How many of us were served up awful bowls full of this sloppy, boiled, rubbery, plant-like substance? Too many of us. But, things change, and we’ve learned that broccoli not only tastes better raw, it’s actually better for you to consume in this manner as well—three times better as a matter of fact. It has more vitamin C than an orange, more calcium than whole milk, and it fights cancer. It’s kind of a big deal, and it’s time to forgive broccoli and give it another chance.
NUTRITIONAL INFORMATION |
|
1 cup (71 g), raw |
|
Calories: |
31 |
Fat: |
.34 g |
Carbohydrate: |
6.04 g |
Dietary fiber: |
2.4 g |
Sugar: |
1.55 g |
Protein: |
2.57 g |
Broccoli, more than just about any other thing you can eat, is a cancer-fighting ninja. There’s no other way to look at it. In fact, two servings of broccoli, or other cruciferous veggies, per day reduces anyone’s risk of cancer by 50 percent—so share it with your wife. But when you combine broccoli with tomatoes, they work together to specifically reduce prostate tumors—so make sure you get more than enough for yourself! No wonder broccoli consumption has gone up 900 percent in the last twenty-five years.
When you’re serving up vitamin C, E, quercetin, laempferol, glucosinolates, and glucoraphanin like broccoli does, you’re hardwired to blast away cancer-causing chemical carcinogens and harmful free radicals from the body. You also outright kill cancer cells and decrease inflammation. All of this makes you a whole lot healthier, inside and out.
Women are always looking for ways to get rid of wrinkles. Now, you know a simple solution—go ahead and share it, if you want to be a nice guy. Broccoli—specifically the sprouts—is packed with sulforaphane, which has been proven to help your skin look its best.
PREP TIPS
• Organic broccoli has more phytonutrients than non-organic fare.
• If it’s yellow, it is past its prime. The smaller the broccoli head, the better the flavor.
• Never wash before refrigerating.
• Microwaving and boiling will drastically reduce the nutritional value of your servings. Blanching or steaming is the best cooking method.
4 cups (284 g) broccoli
1 cucumber
1 lemon (peeled)
1 large, ripe pear
Process all of the ingredients through a juicer. Serve cold.
4 to 6 ounces (115 to 170 g) grass-fed steak
1 to 2 tablespoons (15 to 30 ml) refined coconut oil
1 tablespoon (8 g) grated fresh ginger
2 cups (142 g) broccoli, chopped
Cook beef pieces in the coconut oil. Remove cooked meat from the pan. Add the broccoli. Cook the broccoli for 2 to 3 minutes. Add the grated ginger to the broccoli and continue cooking until broccoli is fork tender.
Coconut oil
2 eggs
1/4 cup (40 g) green onions, chopped
1/2 cup (35 g) kale, chopped
1/4 cup (18 g) broccoli, chopped
2 ounces (55 g) ham, chopped
2 slices avocado
1/2 cup (15 g) spinach
Coat a frying pan in coconut oil. Add 2 whisked eggs and 2 tablespoons (30 ml) of water. Add the chopped green onions, kale, and finely chopped broccoli. Finally, add the chopped ham. Serve on a bed of spinach and garnish with sliced avocado.
1. Mince and add to scrambled eggs, salads, spreads, or stir fry.
2. Dice and add to wraps, tacos, or burritos.
3. Add to rice or soups for a crunch and nutritional boost.
Call Brussels sprouts whatever you want: bone builder, flu killer, power booster, cancer fighter, and all-around superfood, but what you should call it is the key to living longer, creating life, and living your life to its fullest. Love it or hate it (and let’s face it: You probably hate it), these little green guys should be in your diet.
NUTRITIONAL INFORMATION |
|
1 cup (88 g) |
|
Calories: |
38 |
Fat: |
0.3 g |
Carbohydrate: |
8 g |
Dietary fiber: |
3.3 g |
Sugar: |
1.9 g |
Protein: |
3 g |
Atherosclerosis is your enemy. It raises blood pressure, reduces the elasticity of your arteries, and allows less blood to travel around your body. If you’re a healthy, active, gym-going, sport-playing weekend warrior, this is going to really put pressure on your heart. If you’re not the most active guy, this could just kill you. The bottom line is that Brussels sprouts can be your secret weapon against atherosclerosis and it can help you live longer and have a healthier heart.
If you’ve been trying to have kids with your significant other and haven’t seen any results, you should throw some Brussels sprouts into your diet. It increases your sperm levels and helps prepare her womb for conception. It’ll boost fertility in both you and your partner and reduce the risk of miscarriages and birth defects.
Packed with fiber, this vegetable won’t just keep you regular, help promote colon health, and give you a decent protein punch, it will also fill you up at the dinner table. Eating Brussels sprouts will help you stay fuller longer by keeping energy and blood sugar stable.
BUYING TIPS
• Unless you’re shopping at a really high-end shop, you’re probably not going to find Brussels sprouts on the stem like those pictured here. What you will find are an assortment of little green balls the size of a big gumball.
• Look for a bright green color and tightly packed leaves.
• If you do get them on the stem, store it all together in water to keep them fresh—pulling off the ones you want when you need them.
• If you’re buying them off the vine, store them in a plastic bag in your crisper—they’ll keep for seven to ten days.
1 green apple, chopped
2 cups (176 g) raw Brussels sprouts, shredded
3 tablespoons (45 ml) apple cider vinegar
2 tablespoons (40 g) raw honey
1/4 cup (59 ml) olive oil
Salt and freshly ground black pepper
Combine apple cider vinegar, honey, and olive oil in a container and mix well. Pour it over the apple and Brussels sprouts. Chill in fridge 2 hours before serving. Add salt and ground black pepper to taste.
2 cups (176 g) Brussels sprouts
4 ounces (115 g) bacon (nitrate free)
2 onions, sliced
1 tablespoon (20 g) Grade B maple syrup
1 tablespoon (15 ml) balsamic vinegar
Coconut oil
Chop bacon into small pieces and sauté in the coconut oil until brown. Chop onion and add it to the pan and sauté for a few minutes. Add the Brussels sprouts and balsamic vinegar, adding water if it gets too sticky. Cook until tender and drizzle with the maple syrup.
1. Sauté with chopped bacon and onions.
2. Grate over a saucy dish or into a soup.
3. Grill until there is browning on the edges of the outside leaves; shave some Parmesan on top and enjoy.
4. Add raw Brussels sprouts to your morning smoothie.
Let’s face it: It’s easy to look at celery as a delivery mechanism for peanut butter or something you slice up to add crunch to a tuna salad sandwich. But this simple vegetable has been proven to help prevent various cardiovascular diseases. Celery is also considered a negative calorie food because the act of chewing it burns more calories than you consume.
NUTRITIONAL INFORMATION |
|
2 medium stalks |
|
Calories: |
12 |
Fat: |
0.2 g |
Carbohydrate: |
2.4 g |
Dietary fiber: |
1.2 g |
Sugar: |
1.4 g |
Protein: |
.6 g |
Packed with phytonutrients, one of the most important compounds found in celery is a substance called phthalides, which allows celery to act as a vasodilator, a process that helps men experience better erections.
Some studies suggest that consuming androsterone, which is found in celery cytoplasm, can increase libido in women. If it helps her mood towards you, then the nutritional grand slam it additionally brings to the table (rich sources of carotene, ascorbic acid, riboflavin, folic acid, calcium, iron, and phosphorus) will ensure you’re at your best on every level!
Celery is composed of more than 90 percent water. Because of this, celery is a hydration all-star and is perfect for hydrating throughout the day, pre- and post-workout and during rigorous exercise.
A staple of many diets, celery is the perfect vegetable to include in any weight-loss strategy because of its high levels of water and its ability to fill the stomach on fewer calories. Celery also has a very high level of calcium, a proven factor in helping to reduce fat and weight gain for men.
STORAGE TIPS
• Always store celery in cool temperatures, as warm temperatures will cause the high water content to evaporate.
• If your celery is wilted, you can restore some of its crispness by refrigerating it in a container of water.
4 stalks celery, finely chopped
1/2 head of cabbage, shredded
1/2 medium cucumber, finely chopped
1/3 cup (78 ml) extra-virgin olive oil
Juice from two limes
1 clove of garlic, crushed
Combine the cabbage, celery, and cucumber in a bowl. Whisk the oil, lime juice, and garlic. Then pour onto vegetables and mix.
6 stalks celery
1 bunch of green onion
1 teaspoon (5 ml) extra-virgin olive oil
First, slice or chop the celery stalks. Place a frying pan with a lid over medium heat and add 1 teaspoon (5 ml) of extra-virgin olive oil. When the liquid is hot, add the celery. Cook until crisp tender, about 5 minutes. Add chopped green onion and serve.
Carrots and celery with almond butter
1 can (6 1/2 ounces [185 g]) tuna, drained and flaked
1/2 cup (50 g) green beans
1/2 cup (85 g) lima beans
1/2 cup (50 g) chopped celery
3 cups (70 g) arugula
3 dried leafs of oregano, flaked
1/4 cup (60 g) Greek yogurt
Juice from half a lime
Combine the first six ingredients in a small bowl and mix. Whisk yogurt with the lime juice and oregano. Then, pour into mixture. Mix and serve.
1 green apple
6 celery stalks
Process all of the ingredients through a juicer. Serve cold.
2 cups (60 g) spinach
4 celery stalks
2 cups (135 g) kale
1 medium apple, cored
1 large cucumber
Process all of the ingredients through a juicer. Serve cold.
Many people hate cilantro. There are even entire websites devoted to this simple fact. No doubt many of the folks who made those sites are men. If you’ve never taken a steak knife and used it to flick a piece of cilantro off a steak to get to the real meal, then you’re probably not a guy. But sometimes you’ve got to eat things you may not love and cilantro is definitely one of them. Bottom line: It’ll keep you healthy and help with your post-workout pains among many other benefits.
NUTRITIONAL INFORMATION |
|
1/4 cup fresh (4 g) |
|
Calories: |
1 |
Fat: |
.02 g |
Carbohydrate: |
.15 g |
Dietary fiber: |
.1 g |
Sugar: |
.03 g |
Protein: |
.09 g |
Hitting the gym hard is as manly as fast cars and football. The soreness that comes thereafter is a tolerated side effect. Throwing some cilantro into your diet could relieve some of that soreness. In fact, cilantro has been proven to be such a good anti-inflammatory that it can also help older adults with arthritic pain.
Cilantro kicks harmful metals like mercury out of your system while also helping remove harmful toxic contaminants, making you a pre-emptive healthy machine. It also contains an antibiotic called dodecenal known as a salmonella killer.
Stomach problems? No sweat. Cilantro leaves and seeds help with digestion and distention and relieve intestinal gas and pain. It’s also loaded with fiber, which will keep you fuller longer while also helping flush out your system.
1 cup (16 g) chopped cilantro
1/2 cup (30 g) chopped parsley
1/2 cup (60 g) walnuts
1/4 cup (60 ml) olive oil
1/2 medium orange, juiced
1 tablespoon (15 ml) apple cider vinegar
2 tablespoons (30 ml) water
1 teaspoon (0.7 g) fresh rosemary, chopped
Salt and pepper to taste
Blend in a food processor. Use on grilled chicken/fish, on tacos, or as a pasta sauce.
1 1/2 cups (45 g) spinach, fresh
1/2 cup (8 g) cilantro, fresh
1 1/2 cups (250 g) mango
2 cups (475 ml) water
1 cup (165 g) pineapple
1/2 avocado
Blend until smooth. Enjoy immediately.
2 cups (200 g) cauliflower, roughly chopped
1/2 lime, juiced
3 tablespoons (3 g) cilantro, fresh and chopped
Use a food processor to grate the cauliflower so it is about rice size, and not completely pulverized. Add the lemon juice and cilantro and serve.
2 cups (320 g) quick cooking brown rice
1 avocado, mashed
Zest and juice of 1 lime
1 teaspoon (5 g) salt
1/4 cup (4 g) fresh cilantro, chopped
Cook rice based on package instructions. Mash avocado and combine with lime juice, lime zest, salt, and cilantro. Combine with rice. Makes two servings.
1. Add leaves to any protein source.
2. Include it in your green salads, potato salads, rice, or any soup.
3. Add to dips and salsas.
STORAGE TIPS
• To prepare for storage, pick out all of the wilted leaves, but keep the roots attached as they can last up to one week while leaves alone only last about three days. Place the bunch with the roots in a jar filled with water. The leaves should then be covered with a loosely fitting plastic bag and the jar should be stored in the refrigerator. For best results, replace the water every couple of days and throw out any wilted leaves. If the roots have already been removed, then use a damp paper towel or cloth to wrap around the leaves and put them in a plastic bag to store in the refrigerator.
• If cilantro is stored frozen, it can be placed in airtight containers either whole or chopped. To maintain the texture, it should never be thawed. Another storage option is to freeze the cilantro with water or stock in ice cube trays, which can then be used for cooking stews or soups.
If you’re from the South, collard greens have probably been on your plate more than a few times. The problem with what you’ve eaten in the past is that the preparation was filled with a little too much Southern comfort to be healthy. If you’ve never eaten collard greens, then you’re in the same boat as your brothers to the south on this one because we’re suggesting you eat them clean: Use the raw leaves in wraps or salads, or eat the cooked varieties with a healthier fat, such as coconut oil, to help it down your throat. Think you can handle it? Well, you might just live a lot longer if you do.
NUTRITIONAL INFORMATION |
|
1 cup (30 g), chopped |
|
Calories: |
12 |
Fat: |
.22 g |
Carbohydrate: |
1.95 g |
Dietary fiber: |
1.4 g |
Sugar: |
.17 g |
Protein: |
1.09 g |
If you think that oysters are your only source of boosting your sexual super-powers, then your partner probably won’t be getting pregnant anytime soon. A diet full of nutrient-dense vitamins and minerals found in collard greens has been proven to help protect your sperm from cellular damage and make your swimmers faster than Michael Phelps in an Olympic pool.
Why starve yourself? The simplest way to look at weight loss is that you need to fill your gut with the right stuff so your body can burn off the excess. Ultimately, that means eating low calorie meals, not necessarily eating less. Pack your stomach full of low calorie foods like collard greens. You’ll be full and your body will be burning off all the cheeseburgers of the past.
One cup (30 g) of collard greens has more bone-building calcium than a cup of milk. Add in some vitamin C, and your body is almost guaranteed to absorb all that calcium in record time. Also, collard greens are high in vitamin K, which will take your calcium-laced bones and make them even stronger. That means fewer injuries, a stronger frame for building more muscle, and quite possibly winning your local bar’s arm wrestling challenge.
BUYING TIPS
• Firm collard green leaves are on your shopping list. Make sure there is no wilting on the leaf and that your grocer has been storing them in a refrigerated state. If they’re yellow or brown, pass on them.
• Smaller leaves are younger and less bitter.
• When you get them home, keep them refrigerated in a plastic bag that’s sealed with as little air inside as possible.
2 cups (60 g) collard greens
Pinch or two of salt
Lemon juice
2 teaspoons (10 g) garlic
Boil the collard greens for 3 minutes in salt water. Drain in a colander and then immerse the greens in a bowl of cold water to stop the cooking process. Gather a handful of greens, lift them out of the water, and squeeze dry. Chop the leaves, sauté them in coconut oil, and add lemon and garlic for flavor.
BY CHEF JOSH KATT, OWNER OF KITCHFIX
4 cups (275 g) leafy greens, roughly chopped (kale, collard greens, or spinach)
1/2 an apple, sliced thin
1/2 an onion, julienned (cut in half, then sliced)
1 tablespoon (15 ml) coconut oil
1 small clove garlic, minced
Salt and pepper to taste
Heat a large pan over medium high heat and add the coconut oil to melt. Once the oil is hot, add the julienned onion and sauté. As the onions start to brown, add the thinly sliced apples. After stirring the apples and onions around together, season them with a touch of salt and pepper. If adding garlic, add at this point. The pan should be sizzling as you’re stirring the ingredients around. Add the greens. At first the pan will be overwhelmed, but very quickly the greens will start to lose their water and dramatically decrease in size. Keep stirring. Once the greens have cooked for 3 to 4 minutes remove them from the pan and serve.
TIP: Make sure to cut your greens small so they are easy to eat later. This dish works great with pork or chicken.
3 collard green leaves, blanched
1/2 head green cabbage, chopped
8 Brussels sprouts, finely chopped
5 asparagus stalks, chopped
1 small sweet potato, finely diced
1/2 cup (86 g) cooked quinoa
Lightly stir fry collard greens in the coconut oil until wilted. Place the chopped vegetables, potato, and quinoa into the center of a collard green and wrap. Place the wraps into a baking dish. Bake at 350°F (180°C or gas mark 4) for 40 minutes.
1. Use leaves as wraps for sandwiches, dropping the bread slices and subsequent carbs.
2. Wrap ground meats in the leaves to make a green taco.
Cucumber has probably been in your diet since you were a kid. They’re common, they’re plentiful, and they’re easily bypassed. We’re suggesting that you go back to the cucumber dish and pick up more than just a couple slices. It’ll help you grow hair, stay hydrated, and help you look better than you’ve ever thought possible.
NUTRITIONAL INFORMATION |
|
1/2 cup (60 g) slices |
|
Calories: |
8 |
Fat: |
0 g |
Carbohydrate: |
1.89 g |
Dietary fiber: |
0.3 g |
Sugar: |
0.87 g |
Protein: |
0.34 g |
Getting a little thin on the top there, buddy? What if we told you that instead of putting harmful chemicals on your scalp, all you had to do was eat something that’s been in your diet since you were a little kid? Interested? We thought so. Cucumber is your super-friend for hair growth. Packed with silica, which is an important element to your hair, cucumber will not only help prevent baldness, it can also stimulate new hair growth.
Why is cucumber an excellent food to help you stay hydrated? It’s composed of 95 percent water. Simple enough for you?
With magnesium, silicon, and potassium in its delivery dossier, cucumbers become a skin-improving shaman for all guys out there. Did you think women were putting them on their eyes just to avoid looking at you? It also has a bio-available form of silica that can help heal damage to your skin, nails, and hair.
1/2 pineapple, chopped
2 small cucumbers
1 inch (2.5 cm) piece of ginger
Process all of the ingredients through a juicer. Serve cold.
Slice a cucumber and add it to water. Make sure to wash well before adding, if keeping the peel on.
1. Use in salads, sandwiches, and wraps.
2. Slice and drizzle with lime juice after sprinkling some paprika on top for a fresh snack with some kick.
3. Replace chips with cucumber slices for dip dishes such as guacamole, salsa, or artichoke dip.
4. Add sliced cucumber to your water for a boost in fresh flavor.
STORAGE TIPS
• Refrigeration is all you really need to do to keep this one lasting for about a week.
• If you cut a cucumber, don’t store it past a couple of days.
You’ve encountered dill in your past. It’s probably been on a plate of fish and you’ve eaten it without paying any real attention to it. If you’ve looked into it any further, you probably think it’s bunk because so many people out there are saying so many amazing things about how dill can improve your health. It’s not bunk. Put dill in your diet. Really.
NUTRITIONAL INFORMATION |
|
1 cup (65 g), sprigs |
|
Calories: |
4 |
Fat: |
0 g |
Carbohydrate: |
1.89 g |
Dietary fiber: |
0 g |
Sugars: |
0 g |
Protein: |
0 g |
This one may be too easy. Beyond just bad breath, some guys have bacteria in their mouth that causes halitosis. You can beat that by chewing dill. It won’t just cover the smell; it will actually seek out the bacteria and kill the little buggers while you chew.
If you’ve ever experienced a mild or severe stomach pain, you’re well aware that your gut can stop you dead in your tracks no matter how healthy you are. Dill fights off diarrhea, relieves cramps, reduces acid reflux, and can ease just about any stomach pain, including excess gas or simply loss of appetite.
Want more sleep? Want to reduce tension? Just want to calm yourself down? The essential oils found in dill are the answers to your stress-filled days, pal.
1/2 cup (115 g) organic, whole sour cream
2 tablespoons (30 ml) lemon juice
1 teaspoon (1 g) of dried dill or 4 teaspoons (5 g) of fresh dill
Black pepper to taste
Combine all of the ingredients and serve as a dip for vegetables.
1 can (6 ounces [170 g]) wild salmon
1 whole egg
1/4 cup (40 g) red onion, chopped
1 lemon, juiced
1 tablespoon (4 g) chopped dill
3 tablespoons (33 g) Dijon mustard
Mix all of the ingredients in a bowl. Form into burgers. Bake these at 350°F (180°C or gas mark 4) for 15 minutes.
1. Use when cooking fish.
2. Use in salads, soups, and stir-fry dishes.
3. Chew for fresher breath.
STORAGE TIPS
• Store in the refrigerator either wrapped in a damp paper towel or with its stems placed in a container of water.
• Dill is fragile so it will only keep fresh for about two days.
If there’s one thing about green foods, they’re probably not going to entice your attention like a steak or a plate of nachos. Fennel is a prime example of this. While on the surface it looks like any old sprout out of your wife’s vegetable garden, a closer look will show that the actual bulb of fennel is totally different. You don’t have to love its look or taste to benefit from it though. Try it as a tea or simply in a stir fry and you’ll be having better, longer sex and living long enough to enjoy it.
NUTRITIONAL INFORMATION |
|
1 cup (100 g) |
|
Calories: |
27 |
Fat: |
0.2 g |
Carbohydrate: |
6 g |
Dietary fiber: |
2.7 g |
Sugar: |
0 g |
Protein: |
1.1 g |
Fennel could be your ticket to beating colon cancer. It’s also anticarcinogenic, which means it can be a huge resource for people undergoing radiation or chemotherapy treatments.
Known for years as a libido booster, fennel has been proven to increase sexual desires in both males and females. For men specifically, it can relieve bladder and prostate issues, prolong orgasms, and ultimately make men last longer.
Fennel can help in a myriad of stomach ailments including colic, heartburn, indigestion, spasms of the digestive tract, and painful gas, while also acting as an appetite suppressant. Fennel can also help gastric motility and aid in beating Irritable Bowel Syndrome (IBS).
STORAGE TIPS
• First, wash your fennel with cold water. Pat it dry and cut the stalks from the bulb.
• The outer layer may have a stringy consistency, so you can opt to peel it off with a vegetable peeler.
COOKING TIPS
• If the fennel is going to be used in dishes such as salads, or in dishes that require short cook times, slice the bulb thinly.
• If the fennel will be roasted or braised, chop the bulb in half to make wedges.
• The core can be removed if the cooking time is brief, but with longer cook times, the core will become soft.
2 inches (5 cm) fresh ginger
1/2 bulb fennel
1 pear, cored
4 fresh mint leaves
Process all of the ingredients through a juicer. Serve cold.
1/2 cup (120 ml) coconut milk or 1/2 cup (120 ml) water
1 cup (100 g) roughly chopped fennel bulb (approximately one small fennel bulb, cored)
1 small pear, cored
2 leaves of dinosaur kale (roughly chopped into 2 inch (5cm) pieces)
1 tablespoon (14 g) almond butter (add more to thicken)
Blend all of the ingredients on high, until smooth.
10 to 12 mint leaves
4 cups (950 ml) water
Handful of fennel fronds (the feathery leaves) and seeds
Put the water in a tea kettle and heat until boiling. Add the mint leaves and fennel fronds and seeds. Let this steep for 20 minutes. Put mixture through a sieve to remove herbs.
1. Shave fennel and add to salads for a delicious licorice flavor.
2. Caramelize onions and fennel and add to protein served at meals for a tasty combo.
3. Add to stir-fry dishes.
4. Chop fennel and add to soup for another flavor.
5. Chew fennel seeds after meals to help with digestion and soothe upset stomachs.
We’ll spare you the cliché about an apple a day and simply note that green apples are a staple of any healthy diet. We recommend you eat the skin so you can get the full benefit. Wash the skin before eating. If you slice them up and hate the browning that eventually develops, squirt some lemon juice on top and they’re good as new.
NUTRITIONAL INFORMATION |
|
1 medium, 3-inch (7.5-cm) diameter |
|
Calories: |
95 |
Fat: |
0.31 g |
Carbohydrate: |
25 g |
Dietary fiber: |
4.4 g |
Sugar: |
19 g |
Protein: |
0.47 g |
Chewing and biting an apple stimulates the production of saliva, which reduces bacteria in your mouth and, as a result, tooth decay. Apples, especially the dense green variety, act as a backup toothbrush and keep your teeth healthier and whiter.
One of the quickest ways to boost your energy levels is by ingesting fructose. Before you reach for a soda, you’ve got to realize that the sugars you find in most processed foods and drinks is composed of high fructose corn syrup—essentially garbage sugar. Apples are packed with natural fructose—the real thing—so you’ll get an energy spike from that as well as from the vitamin C and powerful antioxidants that you’ll also be getting from your little green buddy.
Studies suggest that eating green apples can help combat Alzheimer’s and Parkinson’s diseases. Ultimately, they help slow down the aging process of the brain, which will keep your brain out of the fog and ready to go at a high level for years to come.
1. Add peanut or almond butter to slices for a great pre- or post-workout snack.
2. Slice very thin and add to salads for a flavor and vitamin boost.
3. Add to Greek yogurt or use slices of apple as a dipper.
STORAGE TIPS
• Store ripe apples in your fridge’s crisper to slow ripening and maintain crispness, but toss any bruised or moldy ones that might be sitting in there from last week’s grocery run.
• Apples ripen much faster when stored at room temperature. Don’t store them with leafy greens because the ethylene gas produced by apples as they mature can damage your greens. But this gas can speed the ripening process of pears and bananas—just throw an apple in a paper bag with these and they’ll ripen quicker.
1 green apple, cored and chunked
1/2 cup (15 g) frozen spinach
1/2 inch (1.3 cm) piece peeled fresh ginger, chopped
10 ounces (285 ml) water
Blend all of the ingredients on high, until smooth.
1 cup (125 g) green apple, chopped
2/3 cup (80 g) celery, diced
2/3 cup (45 g) cucumbers, diced
2/3 cup (110 g) red onion, diced
1/4 cup (4 g) fresh cilantro, minced
1/4 cup (60 ml) apple cider vinegar
2 tablespoons (30 ml) lemon juice
1/4 teaspoon salt
Mix all of the ingredients together and serve with chips.
1 green apple; peanut butter; ground flaxseed
Cut the apple into slices. Spread peanut butter on the slices. Sprinkle with flaxseed.
If you’ve had a totally greenless day, plan on this smoothie at night to catch up and pack seven servings of green foods into one drink.
2 cups (60 g) spinach
1 green apple
1 kiwi
1/2 avocado
2 tablespoons (8 g) fresh parsley
1 tablespoon (15 g) spirulina powder
6 ounces (175 ml) water or coconut water
Blend all of the ingredients on high, until smooth.
NOTE: It can be tempting to go light on the greens and heavy on the fruit. You know you are making the smoothie correctly, and adding enough greens when the smoothie is actually bright green in color.
Most of the time, the green beans on your table are drowning in butter or are a part of a mayonnaise-infused salad of some kind. Green beans, however, do not need dairy to be part of a great meal. In fact, green beans can be one of the most versatile foods you can include in a healthy diet. They’re great as snacks, part of a salad, side dish, or even mixed into your main course.
NUTRITIONAL INFORMATION |
|
1 cup (100 g) |
|
Calories: |
34 |
Fat: |
0 g |
Carbohydrate: |
8 g |
Dietary fiber: |
4 g |
Sugars: |
2 g |
Protein: |
2 g |
You’re only as strong as the weakest part of your body. For most guys, joints are a serious concern—especially after years of weight lifting and playing sports. Green beans can help strengthen your joints, bones, and connective tissue because they’re a great source of silicon. Adding this to your diet will all but erase all your aches and pains and make you more fit in the process.
Green beans are packed with iron that helps oxygen flow through your lungs and around your bloodstream. This will ensure your brain and all your muscles are working at top condition. Green beans are also a protein source that is very low in calories. Snack on this and you’ll be burning calories while fueling your muscle gains.
Your wife applies collagen-laced cosmetics to her face. You don’t. What you can do is eat green beans and make your skin look better from the inside out because by doing so, you’ll be taking in some of nature’s best collagen.
2 cups (200 g) fresh green beans, trimmed
2 tablespoons (18 g) coarsely chopped cashews
3 teaspoons (15 ml) coconut oil
1 tablespoon (20 g) raw honey
Place the green beans in a steamer basket. Place this in a saucepan over 1 inch (2.5 cm) of water and bring to a boil. Cover and steam until crisp tender. In a small skillet, sauté cashews in the coconut oil for about 2 minutes or until golden brown. Stir in the honey and heat through. Transfer the beans to a serving bowl and toss to coat. Serve immediately.
2 cups (200 g) green beans, trimmed
1 tablespoon (15 ml) coconut oil
Salt and pepper
Coat the green beans in coconut oil and season with salt and pepper. Bake on 400°F (200°C or gas mark 6) for 20 minutes, but turn at 15 minutes. They are done when there are brown spots and they are somewhat shriveled.
2 cups (200 g) green beans, trimmed
Salt and pepper
3 tablespoons (45 ml) olive oil
2 cloves garlic, thinly sliced
1/4 to 1/2 teaspoon crushed red pepper
Cook the green beans in boiled salted water until tender. Drain when finished. Wipe out the saucepan and heat the oil and garlic over medium heat for 2 minutes. Add the green beans, salt, and pepper, and toss to combine. Sprinkle with the crushed red pepper.
1. Eat raw as a snack between meals.
2. Sauté with onions and tomato and add to protein of choice.
3. Add to salads or use as a dipper.
STORAGE TIPS
• When preparing fresh green beans for storage, the pods should be placed unwashed in a plastic bag. If the beans are whole, they can be kept in the refrigerator for about seven days.
• When freezing and storing fresh green beans, it is recommended to first steam the beans for two to three minutes. Once the beans have been removed from heat and thoroughly cooled, place them in freezer bags and then store them in the freezer.
PREP TIP
• To prepare green beans for cooking, rinse the beans under running water. The ends should then either be cut off with a knife or snapped off. The healthiest method to cook green beans is by steaming them whole in a pot filled with 2 inches (5 cm) of boiling water for five minutes.
Is there anything more regal than being fed green grapes? Well, we can’t guarantee anyone will feed you grapes, but we do recommend you eat them as often as you can. They’re packed with all the goodness you’ve grown to expect from the greens in this book. They’re also one of the very best snacks for people who are on the go and want to lose weight or be pampered like an emperor—you know who you are.
NUTRITIONAL INFORMATION |
|
1 cup (150 g) |
|
Calories: |
104 |
Fat: |
0.2 g |
Carbohydrate: |
27 g |
Dietary fiber: |
1.4 g |
Sugar: |
23 g |
Protein: |
1.1 g |
Protect your skin from the inside by chowing down on some green grapes. These little guys will fend off the negative effects of UV radiation because of the powerful polyphenols they’re packed with that prevent photocarcinogenesis on our skin.
Green grapes will replenish electrolytes that help with fluid balance and proper acidity of the blood. These electrolytes also help replenish the body after a strenuous workout or any physical activity. That means you’ll bounce back faster and be ready to go sooner.
Grapes are 80 percent water so they act as a great hydrator when included in your diet. Because they’re also low on the glycemic index, they’ll release glucose into your system slower and thus boost your energy levels way longer than any sugar-packed energy drink or snack.
1 cup (150 g) seedless green grapes
1 banana
1 cup (30 g) spinach, raw
1/2 cup (120 ml) water, ice
Blend all of the ingredients on high, until smooth.
2 ounces (55 g) goat cheese, balled
1 cup (150 g) green grapes, sliced in half
1/2 tablespoon (2 g) oregano, fresh, chopped
1/2 tablespoon (1.2 g) thyme, fresh, chopped
Roll the goat cheese into small balls and place them on a plate. Sauté the grapes over medium heat on stove top in coconut oil until warm, about one minute. Pour the grapes onto the goat cheese balls. Add oregano and thyme and serve immediately.
BY KRISTINA SCIARRA, OWNER, HARVEST JUICERY
2 stalks celery
1 cup (30 g) spinach, raw
1/2 cup (75 g) grapes
Pinch of Portuguese salt cream or unrefined sea salt
Process all of the ingredients through a juicer. Proportions should be: 2 parts spinach, 1 part celery, and 1 part grape
Pistachios and green grapes
Green raisins and pistachios trail mix
1. Freeze and put in wine glasses to chill wine.
2. Roast with almonds and serve with crumbled goat cheese.
3. Add to oatmeal or broccoli salad.
BUYING AND STORAGE TIPS
• Grapes should be firm and snug to their stem. Grab the bunch and give it a shake. If lots of grapes fall, it’s probably not the freshest. Look for a slight yellow tinge in color and avoid any that are browning.
• Make sure to refrigerate in a plastic bag and wash thoroughly before eating.
They may look like deformed grass cylinders, but green onions, also known as scallions, have a lot going for them beyond stinking less than the big white or red onions you’re used to. They have 100 times more phytonutrients than their cousins and, since they have fewer layers to peel off and discard—and the outside layers have the most benefits—they’re actually more nutritious for you. And they’re easy to eat: Chop them and eat them. Or, if you’re feeling fancy, steam them very lightly. Hard enough for you?
NUTRITIONAL INFORMATION |
|
1 tablespoon (10 g) |
|
Calories: |
1 |
Fat: |
0 g |
Carbohydrate: |
0 g |
Dietary fiber: |
0 g |
Sugar: |
0 g |
Protein: |
0 g |
Compared to white onions, green onions contain higher amounts of carotenoids, namely vitamin A, lutein, and zeaxanathin, which are especially important for eye health. Lutein and zeaxanathin work together to prevent cell damage and fight macular degeneration and can prevent corneal ulcers, as well as night blindness.
Green onions are packed with folate, which has been shown to reduce levels of homocysteine in men that is linked to a reduction in heart disease and risk of stroke. Low levels of folate are also common in men who are depressed, so adding in some green onions to your diet could prevent depression.
Onions are rich sources of phytonutrients, including quercetin, which is believed to have anti-inflammatory and antioxidant properties to block the creation of LDL cholesterol and to lower blood pressure.
3 eggs
1/2 cup (75 g) green bell peppers, chopped
1/4 cup (40 g) green onions, chopped
1 tablespoon (15 ml) refined coconut oil
4 ounces (115 g) chicken sausage (optional)
Whisk the eggs and pour them into a heated pan. Let eggs set. Cook on each side in the coconut oil, and then add the peppers and onions into the center. Fold it over the cooked egg into an omelet.
1. Include in nachos, soups, and stir-fry dishes.
2. Add to ground meat before cooking to add flavor.
3. Include in your scrambled eggs or simply top your protein in your main course.
STORAGE TIPS
• Green onions are easy to keep. Simply store them in a jar with some water on your counter or in your fridge.
• If the jar route isn’t your style, wrap them in a paper towel and put them in your fridge’s crisper.
Here’s something you may not know about green peas: They’re actually legumes, not vegetables. Here’s something you’ll actually care about: Peas can be a fundamental building block in your quest to look your best, aiding in losing weight, building muscle, and helping you live a long, healthy life.
NUTRITIONAL INFORMATION |
|
1 cup (145 g) |
|
Calories: |
118 |
Protein: |
8 g |
Fat: |
0.6 g |
Carbohydrate: |
21 g |
Dietary fiber: |
7 g |
Sugar: |
8 g |
One cup (145 g) of green peas contains 8 grams of protein, which is much higher than other greens, such as kale and spinach. You need protein to feed your muscles, and adding peas to your daily dose will yield results. Research has also found that pea protein could prolong the onset of kidney disease in people with high blood pressure.
Peas are full of vitamins, such as vitamin C (one serving packs 96 percent or your daily recommended intake), vitamin A (one serving will stock you up with 22 percent of your daily dose), and lutein, which protects your cells from the type of damage that can occur after a workout. Helping your body overcome these stresses will ensure rapid gains.
A great source of fiber with 7 grams per cup, peas will fill you up and keep you full. That means less snacking. Less snacking means less fat around your middle. Less fat around your middle means a longer life and more attention from your significant other.
2 cups (260 g) frozen green peas, thawed
3/4 cup (90 g) dried cranberries
4 teaspoons (2.8 g) chopped fresh rosemary
1/2 cup (120 ml) olive oil
1/4 cup (60 ml) red wine vinegar
Salt and pepper to taste
After the peas are thawed, combine peas, cranberries, rosemary, olive oil, and red wine vinegar in bowl. Stir and coat the ingredients evenly in oil and vinegar. Add salt and pepper to taste.
1 cup (225 g) mashed potatoes
1 egg, lightly beaten
1/2 cup (15 g) spinach, chopped
1/4 cup (32 g) green peas, lightly mashed
1 tablespoon (4 g) fresh parsley, chopped
2 tablespoons (30 ml) coconut oil
In a mixing bowl, stir together the mashed potatoes, egg, spinach, peas, and parsley. Form into balls about the size of golf balls, and flatten into cakes. Pan fry in the coconut oil, turning once, until golden-brown.
1. Warm with some sea salt and olive oil as a side dish or include in your other sides, such as potatoes or rice.
2. Include in stir-fry dishes or egg scrambles.
3. Sauté with other veggies to create a great side or add in protein of choice to make it into a main.
STORAGE TIPS
• The majority of green peas are either canned or frozen, fresh varieties are less common.
• Frozen green peas should ideally be consumed between six to twelve months after the packing date.
• Younger peas are starchier and more tender than mature peas.
Green peppers aren’t spicy, aren’t necessarily sweet, and are essentially young red peppers. That might not excite you, but eating these peppers will make you healthier. The green ones have been proven to have more phenolics than red ones. Something that’ll keep you living longer.
NUTRITIONAL INFORMATION |
|
1/2 cup (75 g), sliced |
|
Calories: |
9 |
Fat: |
0 g |
Carbohydrate: |
2.13 g |
Dietary fiber: |
0.8 g |
Sugar: |
1.10 g |
Protein: |
0.40 g |
Because of their near perfect nutritional profile, green peppers are a great snack that can boost your energy levels, fill you up without consuming a lot of calories, and aid in weight loss.
Vitamin C is an all-star. It boosts your immune system and helps your body run at its very best, no matter how you’re treating it. When you’re thinking about vitamin C, you’re probably imagining an orange, but a green pepper has more than your daily recommended intake of the stuff, so slice it up and enjoy being healthy with what could possibly be considered the new orange juice!
Green peppers contain quercetin. You don’t need to know how to spell it or pronounce it. All you need to know is that it’ll make your skin look better.
1 green pepper
Garlic salt
Pre-heat your oven to 400°F (200°C or gas mark 6). Cut the green pepper into strips and place them on a baking pan. Bake until slightly tender. Dip in hummus, salsa, guacamole, or dip of your choice.
1 cup (80 g) cooked oatmeal, gluten free
1 cup (150 g) green peppers, sautéed (add any greens)
2 teaspoons (10 ml) coconut oil
1 egg, served any style
Salt and pepper
Cook the plain oats with water. Add your choice of steamed or sautéed veggies to the oatmeal. Top with an egg for extra protein and season with salt and pepper.
1 cup (150 g) green peppers or broccoli and hummus
OPTIONAL: Mix or blend chopped olives in the hummus.
2 eggs
1 green pepper
2 ounces (55 g) diced, cooked bacon or other breakfast sausage
Cut off the top and hollow out a green pepper and fill it with two cracked whole eggs and cooked bacon or sausage. Sprinkle this with salt and pepper. Bake until the eggs are cooked through.
4 to 6 ounces (115 to 165 g) steak, grass fed
1 cup (150 g) green peppers, chopped
1/2 cup (80 g) onions, chopped
1 clove garlic, chopped
Cumin and chili powder to taste
Sear the grass-fed steak strips in a pan, and then finish cooking in the oven at 350°F (180°C or gas mark 4). Then, sauté the peppers and onions in the coconut oil. Add chopped garlic, cumin, and chili powder. Put the steak back into the pan with the cooked vegetables. Cook a few more minutes, then serve.
AND ONE: Serve with a side of guacamole.
1. Stuff with rice or quinoa, and ground protein for a great meal.
2. Include in salsa, guacamole, stir-fry dishes, or egg scrambles.
3. Sauté with other veggies to create a great side or add in protein of choice to make it into a main.
STORAGE TIPS
• Store fresh green peppers in a plastic bag in your vegetable crisper and they’ll last about two weeks.
• If you’re freezing, slice or chop peppers and spread them flat in an airtight container or heavy-duty freezer bags. Surprisingly, they’ll be good for almost a year.
It would be easier to tell you what green tea doesn’t do to improve your health. It won’t grow back any severed limbs. That’s about it. If you haven’t heard how green tea can help you in literally hundreds of ways, you haven’t been stepping out of your man cave enough. So let’s forge new ground: Make some tea.
NUTRITIONAL INFORMATION |
|
8 ounces (235 ml), brewed |
|
Calories: |
2 |
Fat: |
0 g |
Carbohydrate: |
1 g |
Dietary fiber: |
0 g |
Sugar: |
0 g |
Protein: |
0 g |
Ever heard of catechin? Don’t worry. Green tea is full of it, and it’s been proven to help reduce body fat—especially around your belly. Want an even greater boost in your fat loss journey? Try matcha, a powder made from whole green tea leaves.
Green tea contains theanine, which is a stimulant that supercharges your brain’s neurotransmitters to increase your alpha brainwave activity. It makes you calm, while helping you concentrate. The effect can last for up to four hours.
Polyphenols fight bacteria in your mouth that cause bad breath. Guess what drink is full of these polyphenols? Green tea. Your co-workers and your lady will thank you.
1 medium Banana
2 tablespoons (28 g) almond butter
2 cups (60 g) spinach, fresh
8 to 10 ounces (235 to 285 ml) chilled green tea
Blend all of the ingredients on high, until smooth.
8 ounces (235 ml) green tea
2 mint leaves
Make green tea and add 2 mint leaves. Steep for 3 to 4 minutes and remove tea bag and mint.
2 cups (60 g) spinach
1 1/2 cups (355 ml) green tea, chilled
2 cups (300 g) frozen green grapes
2 teaspoons (10 g) raw honey
1 ripe avocado
Blend all of the ingredients together until smooth.
1. Replace your morning coffee with green tea.
2. Include it in your blended shakes.
3. Mix with mint and fruit for a fresh, nutrient-dense pick me up.
STORAGE AND PREP TIPS
• It is best to buy loose tea because it is higher in quality than those found in packaged bags, which are often laced with inferior quality leaves and branches. Store your tea in a dark cabinet or completely opaque container or resealable zipped bag.
• If you leave a green tea bag in hot water too long, it will have a strong bitter taste. Sometimes it only takes two to three minutes to be ready to drink. Loose tea needs even shorter time than a tea bag. If you want to serve your tea chilled or over ice, we recommend including some fresh fruit or some raw honey to sweeten your drink.
The last time you went to Mexico, you experienced a few things: Tequila only gives you a hangover if you stop drinking, buffet isn’t such a great thing after your fourth day, and they’ve got some really incredible fruit. One of those fruits you loved so much was the guava. Flavor aside, take a look at the benefits listed here and you’ll learn to love guava a lot more.
NUTRITIONAL INFORMATION |
|
1 cup (140 g) |
|
Calories: |
112 |
Fat: |
1.6 g |
Carbohydrate: |
24 g |
Dietary fiber: |
9 g |
Sugars: |
15 g |
Protein: |
4.2 g |
More than just about any other food you’ll find at the produce counter, guava is a lycopene superstar. Way more, in fact than watermelon or tomato. And lycopene is one antioxidant you can’t skimp on—it specifically targets and fights prostate cancer.
Consider guava as your body’s reset button. Packed with vitamin A and C, flavonoids, and soluble dietary fiber, guava can rebuild just about any damage your body has undergone over the years. It’ll boost your immunity against potential disease, build collagen to repair your skin, act as a serious laxative to improve your bowel health, and ultimately make you look and feel younger. It’s also a prime source of copper, manganese, and magnesium, which will improve mental health, as well as blood vessel and nerve function.
BUYING AND STORAGE TIPS
• Your nose is your best tool when you’re picking out guavas. The richer the scent, the better the fruit. If your nose isn’t enough, look for tight skin that has a slight give to it under pressure from your palm.
• Make sure the skin has little to no spots.
• Green guavas (unripe) should be stored at room temperature, and ripe ones (yellowish-green) should be left in your fridge.
1 cup (140 g) ripe papaya
2 small guavas
1 sprig parsley
1 teaspoon (5 ml) lemon juice
1/2 teaspoon ginger
1 teaspoon (5 ml) Grade B maple syrup (optional)
3 to 4 ice cubes (optional)
Blend all of the ingredients until smooth.
1. Purée and mix with Greek yogurt to make your own dressing.
2. Juice guava with other tropical fruits to make a refreshing drink.
3. Dice and mix into your salsa, oatmeal, or cereal.
Great as part of any fruit salad, honeydew has myriad health benefits, but beyond just being good for you, focus on how it’s better for you. For one thing, it’s sweet, and that makes it a great dessert that’s better than any of the processed, sugar-filled deserts you usually go for. So get something sweet—slice off a piece of honeydew. It sure beats buying your snack from a vending machine.
NUTRITIONAL INFORMATION |
|
1 cup (170 g) |
|
Calories: |
64 |
Fat: |
0 g |
Carbohydrate: |
16 g |
Dietary fiber: |
1 g |
Sugar: |
14 g |
Protein: |
1 g |
Among the many benefits of eating this melon, you could also see an improvement if you’ve got high blood pressure. Why? Since honeydew is a good source of potassium, which helps regulate blood flow in your body, you’ll be lowering your blood pressure without pills, just by stocking up on this sweet fruit.
You may have heard that vitamin C can help you beat the flu, but did you know that it can help you look better? By boosting collagen levels in your system, honeydew consumption can help make your skin look younger and tighter.
1 cup (170 g) honeydew melon, chopped
1 Granny Smith apple, cored
1 pear, cored
1 lemon
1/4 cup (25 g) fresh mint
Process all of the ingredients through a juicer. Serve cold.
2 cups (340 g) honeydew
1 tablespoon (15 ml) fresh lime juice
2/3 cup (65 g) chopped fresh mint leaves
Cut the honeydew into 1-inch (2.5-cm) chunks. Drizzle the lime juice over the top and sprinkle mint. Mix and coat evenly.
1. Purée and mix with blueberries as a cold soup.
2. Dice and mix with arugula and mint as a tropical green salad.
3. Cut into cubes with other melons. Put cubes into a deep bowl that has a few shots of rum, vodka, or tequila. Let the fruits soak in the juice over night and serve as a snack.
STORAGE TIPS
• Store whole, ripe melons at room temperature or in the refrigerator for up to five days.
• Once cut, melon should be stored in a plastic bag (to prevent ethylene gas leakage) in the refrigerator for up to three days.
• If you’re storing a cut melon, make sure it’s placed in an airtight container so that it doesn’t absorb odors from other foods.
Guys like spice. And that’s perfectly okay. But let’s face it: The jalapeños you’ve been eating are probably not the best. They’ve been pickled or liberated from a can. What you really want to reach for are the fresh ones that actually have a red tint to them, so they haven’t lost any of their vitamins and minerals. Great for so many meals and snacks, you’ll hate yourself for not including these spicy buggers in your daily diet long ago.
NUTRITIONAL INFORMATION |
|
1 pepper |
|
Calories: |
4 |
Fat: |
0 g |
Carbohydrate: |
1 g |
Dietary fiber: |
0.4 g |
Sugar: |
0.6 g |
Protein: |
0.1 g |
Jalapeños are full of capsaicin, which is the chemical in peppers that makes your mouth feel like it’s on fire. Beyond just burning your tongue, capsaicin has also been shown to increase your metabolism to help the weight loss process.
Eating jalapeños activate a receptor in our blood vessels that stimulates nitric oxide production, which leads to more and better erections.
Noted as one of the best foods for oral care, jalapeños make your mouth water more than just about any other food you’re eating. That extra saliva cleans your mouth and makes your pearly whites that much whiter.
STORAGE TIPS
• Store whole jalapeños in the fridge for about a week in a paper bag.
• If you want to freeze them, you can slice them up and put them in a sealed plastic bag and they’ll last for a few months.
1. Add to nachos, salsa, guacamole, and any other dip.
2. Include in your egg scramble, sautéed veggies, or with your protein source for some added kick.
3. Add to salads and rice dishes or even inside sandwiches.
1/2 pineapple
1 cup (16 g) cilantro
1 cucumber
1/2 lime
1/2 jalapeño
Process all of the ingredients through a juicer.
2 organic corn tostadas
1 avocado, mashed in a bowl
1/4 cup (34 g) jalapeños, chopped
1 egg, fried in coconut oil
Spread the mashed avocado on the tostada. Mash in a bowl first, not on the tostada. Add the jalapeños. Top with fried egg in coconut oil (have a couple of these!).
5 to 6 boneless chicken breasts
1 envelope taco seasoning
1 jar of salsa
1/2 cup (70 g) jalapeños
Place the chicken in the bottom of the slow cooker, pour salsa on top, and sprinkle with the taco seasoning and jalapeños. Cook on high for 4 to 6 hours or on low for 6 to 8 hours. When done, the chicken should shred easily when stirred with a fork. Serve with taco fixings!