Is there any one food that has been talked about more in the last few years than kale? Probably not. The truth is kale is everything all those fad diet types are claiming it to be. We’re not suggesting you drop everything and be a tree-hugging, granola-eating hippie about it. Just make sure you get some before they eat it all up and you’ll be glad you did—better sex, more muscle, and lower cholesterol are sure to follow.
NUTRITIONAL INFORMATION |
|
1 cup (67 g), chopped |
|
Calories: |
33 |
Fat: |
0.6 g |
Carbohydrate: |
6 g |
Dietary fiber: |
1 g |
Sugar: |
0 g |
Protein: |
2 g |
The chlorophyll found in kale helps increase red blood cell production and promotes tissue growth and repair. That means more muscle gains as your body repairs everything and grows in the process. It also helps limit your fatigue so you’re ready to get back to it a lot sooner.
Including kale in your diet can lower your cholesterol—especially if it’s already high and you’re a man. Men who drank about a half a cup (120 ml) of kale juice each day for ninety days saw dramatic results, including lowered LDL and increased HDL and HDL to LDL ratios.
Kale is such a powerful superfood that it can even help you in the sack. Research has shown that men have experienced increased blood flow and fewer problems with erectile dysfunction when they consume a diet that includes kale. They’ve also seen improved stamina and energy levels.
2 cups (134 g) kale
2 cups (142 g) broccoli
4 medium carrots
1 medium apple
Process all of the ingredients through a juicer. Serve cold.
4 kale leaves (stems removed)
2 cored apples (unpeeled)
1 cup (235 ml) almond milk
1 tablespoon (20 g) raw honey
Blend all of the ingredients on high, until smooth.
1 bunch kale
1 tablespoon (15 ml) olive oil
1 teaspoon (6 g) seasoning salt
Preheat oven to 350°F (180°C or gas mark 4). Line a cookie sheet with parchment paper. With a knife or kitchen shears, carefully remove the leaves from the thick stems and tear into bite size pieces. Wash and thoroughly dry kale with a salad spinner. Drizzle kale with olive oil and sprinkle with seasoning salt. Bake until the edges brown (approximately 10 to 15 minutes).
2 eggs
2 large kale leaves (do not trim or remove stems)
Pinch Celtic Sea Salt
2 teaspoons (10 ml) coconut oil
Place the eggs, kale leaves, and salt in a blender. Blend on high until smooth. Cook the eggs using the coconut oil in frying pan and scramble.
1. Chop up and include in raw ground meats before cooking.
2. Include in your egg scramble, sautéed veggies, or with your protein source for some added kick.
3. Replace iceberg lettuce with kale and a mix of arugula and beet greens for a super-powered salad.
4. Make your own spin on guacamole by including kale in your mix.
5. Include in your smoothies and juices.
BUYING AND STORAGE TIPS
• Make sure you buy organic kale. The regular stuff has mostly likely been packed with pesticides.
• Pass on any leaves that are wilting, yellowing, or showing any brown color.
• Store kale in a sealed bag in your fridge for up to five days.
• Don’t wash it until you’re ready to eat it, as the washing process will promote wilting.
The most unassuming fruit you’ll ever see. That’s what we’re dubbing the kiwi. From the outside, it could pass for a rock or a rather hum drum, dry, and starchy vegetable. One slice past the fuzzy skin and you’re welcomed with something extremely exotic and powerful.
NUTRITIONAL INFORMATION |
|
1 medium fruit (2 inches [5 cm]) |
|
Calories: |
42 |
Fat: |
0.4 g |
Carbohydrate: |
10 g |
Dietary fiber: |
2 g |
Sugar: |
6 g |
Protein: |
0.8 g |
Whether you’re impotent, too quick, not hard enough, or just not the man you used to be, kiwi can help you in the sack. Because these little green fruits are a good source of arginine, they act as a vasodilator, which will bring back your mojo and quite possibly give you better orgasms as well.
Recent research found that kiwi consumption could actually improve your mood. In fact, it can even combat depression. Subjects who ate just one helping of kiwi each day reported a one-third reduction in their depression symptoms. Those who ate more saw even greater results.
Because kiwi is low in fructose, it makes for a great post-workout snack. Furthermore, research has shown that the vitamin C in kiwi performs better than that from oranges or grapefruits in repairing your body after intense physical activity.
BUYING AND STORAGE TIPS
• Most kiwi you find in the grocery store is under ripe. If you want to ripen them quickly, leave them out in room temperature for a couple of days.
• Stored in the fridge, you should expect your kiwi to last about a week.
1 cup (235 ml) tart cherry juice
2 medium kiwis
1 tablespoon (20 g) maple syrup
1 to 2 scoops protein powder—undenatured whey, grass-fed cow
Ice as needed
Unrefined seal salt (add pinch for trace minerals) and seaweed dulse flakes (optional)
Blend all of the ingredients on high, until smooth.
Using a food processor or blender, blend a peeled kiwi to make a simple fruit purée to top on Bancakes, pancakes, waffles, or French toast.
2 eggs
1 mashed ripe banana
2 teaspoons (10 ml) coconut oil
2 medium kiwis
Cinnamon
Mash the eggs and ripe banana in a bowl (or blend with a food processor). Pour the batter into a pan and pan-fry in coconut oil. Sprinkle with cinnamon. Top with puréed kiwi.
1/2 large avocado
2 kiwi, peeled
2 tablespoons (30 ml) lime juice
2 tablespoons to 1/4 cup (30 to 60 ml) almond or coconut milk
1 tablespoon (20 g) raw honey
2 to 3 ice cubes
Place the liquid in the blender first, then the fruit and ice. Cover. Start on low speed, increasing to high speed. Blend it up until creamy and smooth.
1. Chop up and include in fruit salad.
2. Slice and include in morning dishes such as pancakes and waffles.
3. Purée and mix with Greek yogurt for a great post-workout snack that will help repair and build muscle.
Regarded as one of the oldest vegetables on the planet, leeks are related to onions and garlic, but lack the overpowering flavor and scent. What they don’t lack, however, is nutritional value or culinary versatility. The bottom line: Eating leeks will make you healthier with each meal, specifically with relation to some of the most common health hazards for men. And it will add some punch to just about everything you eat.
NUTRITIONAL INFORMATION |
|
1 cup (104 g) |
|
Calories: |
54 |
Fat: |
0.3 g |
Carbohydrate: |
13 g |
Dietary fiber: |
1.6 g |
Sugar: |
3.5 g |
Protein: |
1.3 g |
The American Cancer Institute estimates nearly 30,000 men will die from prostate cancer in the United States in 2014. One of your best bets to avoid getting prostate cancer is to consume allium veggies like leeks. Allium vegetables are a family of vegetables that contain beneficial sulfer compounds that contribute to their aroma but also provide anti-cancer benefits. If you already have it, the good news is that some research indicates that it may still be helpful. Stock up!
Bad cholesterol is called LDL. Good cholesterol is called HDL. If you don’t want to ever have to worry about what they’re called, make sure your diet is full of leeks as they lower the bad, raise the good, and even stabilize your blood sugar.
Kaempferol might just be your biggest ally against hypertension and, you guessed it, leeks are full of the stuff. Basically, they protect your blood vessels and increase the production of nitric oxide, which relaxes your blood vessels and ultimately nips anxiety and hypertension in the bud.
BUYING TIPS
• The tops of the leeks should be crisp and firm, with a dark green color. If they’ve begun to brown or dry out, leave them behind.
• The bottom of the leek should be a white bulb with roots sticking out. If it’s cut or dry, it isn’t fresh.
2 leeks, white and light-green parts only, halved lengthwise, and cut crosswise into 1-inch (2.5-cm) pieces
1 tablespoon (20 g) raw honey
1 teaspoon (5 ml) sherry or red wine vinegar
After cutting the leeks, place them in a heated skillet with a little coconut oil over medium heat. Cook until leeks are tender, about 8 minutes. Remove from heat. Pour the honey and vinegar over and toss in salt and pepper to taste.
1 leek, thinly sliced
1/4 teaspoon garlic
Salt
2 kiwis peeled and diced
3 tablespoons (45 ml) flax oil
1 apple, thinly sliced
3 tablespoons (45 ml) extra-virgin olive oil
1/4 teaspoon sea salt
Place all of the ingredients in a bowl and massage together for 1 to 2 minutes. Let this sit for at least 1 hour before serving.
1. Chop up and top your nachos, soup, and salads.
2. Slice and include in salsa, guacamole, and pasta sauces.
3. Sauté with mixed veggies and use as a side dish or as a base for a main.
Admit it: The last time you saw a lime may have been sticking out of a Corona bottle or on the rim of a rum and coke. We’re not judging. We’re just saying pass on the drinks, but keep the lime.
NUTRITIONAL INFORMATION |
|
1 fruit, 2 inches (5 cm) diameter |
|
Calories: |
20 |
Fat: |
0 g |
Carbohydrate: |
7 g |
Dietary fiber: |
2 g |
Sugar: |
1 g |
Protein: |
0 g |
Limes are packed with flavonoids called flavonol glycosides that have been proven to prevent cell division in certain cancers. They also have limonoids, which early research shows to have a very positive impact on beating various forms of cancer, including skin, mouth, lung, and colon.
One thing guys know is heartburn. Ancient cultures had the solution long before you overindulged: lime juice. A couple teaspoons of lime juice added to hot water can make all that pain fade away—just be sure to make smarter food choices the next time.
You know you’re in for a good meal when your mouth is watering. You’re also helping your body digest that meal when your mouth is watering. Saliva production is at its peak when you’re about to scarf down your favorite meal or when you’re having some tart lime juice. And, lime juice kicks up the preliminary digestion process.
1 1/2 cups pumpkin seeds, raw
1/4 teaspoon cayenne
1/4 teaspoon black pepper
1 teaspoon (6 g) salt
3 tablespoons (45 ml) freshly squeezed lime juice
Mix the lime juice, pepper, cayenne, and salt and stir until dissolved. Heat a large skillet over medium heat. Add the pumpkin seeds and toss frequently until the seeds begin to turn light golden and expand. Add the liquid mixture and stir to coat all of the seeds. Let cool and serve at room temperature.
1 large avocado, sliced
4 scallions, sliced
Juice of 1/2 a lime
1/2 cup (60 g) cucumber cut into chunks
2 cups (60 g) fresh baby spinach leaves
Drizzle the avocado slices with the lime juice and set aside. Add the spinach, scallions, cucumbers, and avocado slice. Add a salad dressing, and toss.
1. Squeeze liquid into water, add mint leaves and ice for a refreshing, detoxifying drink.
2. Mix juice with Greek yogurt and oregano to make a great dip or dressing.
3. Bake protein sources with slices of lime so the flavor is absorbed.
4. Add slices of lime, green apple, and oranges with some mint leaves to red or white wine and seltzer to make sangria.
5. Drizzle over grilled meats as you’re cooking and after prepared.
STORAGE TIPS
• Limes can be kept out at room temperature where they will stay fresh for up to one week, if kept out of sunlight.
• Limes can be stored in the refrigerator crisper, wrapped in a loosely sealed plastic bag for ten to fourteen days. Although they can be kept longer than that, if left for another several weeks, they will begin to lose their characteristic flavor.
We know this may be a hard sell. We’re telling you that leaves can positively affect your health. You’re a man, and you don’t want anything close to your mouth that’s going to get you compared to a rabbit or bird. We understand. But, mint leaves aren’t that easy to dismiss. You can find them in some of the best drinks at your local pub. You can also chow down on some of the best burgers and find that mint is what made them stand out so much. So, if you can get past the urge to ridicule this little leaf, you’ll find some serious benefits that nearly nothing else can offer with so little work on your part, aside from chewing or chopping. You can do that, can’t you?
NUTRITIONAL INFORMATION |
|
2 tablespoons (12 g), fresh |
|
Calories: |
2 |
Fat: |
0 g |
Carbohydrate: |
0.5 g |
Dietary fiber: |
0.3 g |
Sugar: |
0 g |
Protein: |
0.1 g |
Did you ever think that the simple act of chewing could improve the way your brain functions? Well, if you’re chewing mint leaves or gum with mint extract as one its main ingredients, you’ll be thinking clearer in no time. The simple act of ingesting mint in this manner has been proven to enhance your memory, make you more alert, and improve cognitive function.
Mint has long been known to be a stimulant, but recent studies indicate that it can also trigger fat loss and limit consumption. By triggering digestive enzymes in your mouth, mint can have a positive impact on your body’s transformation of fat through the process of digestion. Bonus: It’ll turn that fat into energy instead of letting it sit and be stored around your gut.
We already talked about chewing mint (or mint-flavored gum), but we’ve got another positive coming from it: improved breath and oral hygiene. It’s so good for you that your mouth, teeth, gums, throat, and breath will all see a marked improvement in no time.
STORAGE TIPS
• The most effective way to store mint in the refrigerator is to rinse the leaves off thoroughly, pat dry in paper towels, and place the wrapped bunch in airtight plastic bag. It’ll keep for about a week.
1 cucumber
1 large pear
1/2 lime
3/4 cup (12 g) fresh mint leaves
Process all of the ingredients through a juicer. Serve cold.
Slice a lime and add it to water along with some whole mint leaves.
Brew mint tea, and enjoy hot or cold.
1/3 cup (160 ml) olive oil
2 tablespoons (30 ml) lemon juice
2 1/2 tablespoons (15 g) chopped fresh mint leaves
1/2 clove garlic (optional)
Stir the olive oil, lemon juice, and chopped mint leaves together until well blended. Let dressing marinate for 2 hours before serving for best results.
1. Chop and add to ground meats before cooking.
2. Add chopped mint to salsa, pico de gallo, guacamole, or any salad or dressing.
3. Use as a garnish on virtually any dish, especially those with sauces.
4. Mix with Greek yogurt to make a dressing or dip.
You probably pay more attention to the oil you’re putting in your car than the oil on your plate. The truth is, there’s even less to know about the oil on your plate than the one you’re putting in your ride. All you need to know is that olive oil is a healthy fat and it can help you beat high cholesterol, improve your mood, and even make you more of a man. Bonus: You won’t need to search for high performance fuel like you do for your new car. Get some now.
NUTRITIONAL INFORMATION |
|
1 tablespoon (15 ml) |
|
Calories: |
120 |
Fat: |
14 g |
Carbohydrate: |
0 g |
Dietary fiber: |
0 g |
Sugar: |
0 g |
Protein: |
0 g |
Extra-virgin olive oil is as effective for reducing inflammation as over the counter anti-inflammatory medicines. This powerful pain relief comes from oleocanthal, which is a special polyphenol in olive oil that can leave you feeling better in record time.
Been hearing a lot about low testosterone on TV lately? Maybe you’ve even been tempted to ask your doctor to check your levels out? Recent research indicates that men between the ages of 23 and 40 who consume olive oil regularly can increase their testosterone levels naturally by more than 15 percent. If you don’t know what testosterone can help you with, then you don’t know your body because it is the single most vital and unique element that makes you a man—and, ahem, what makes you most manly as well.
Getting happy could be as simple as getting a little greasy. Recent research discovered that people who consumed natural healthy fats such as olive oil reduced their risk of depression by nearly half compared to those that ate a diet with trans fats.
1/4 cup (60 ml) balsamic vinegar
1 tablespoon (10 g) chopped garlic
3/4 cup (175 ml) olive oil
1/2 teaspoon salt
1/2 teaspoon pepper
Place all of the ingredients in a screw-top jar and shake to combine. Serve with chicken and spinach salad.
3 cups (140 g) kale
1 cup (145 g) blueberries
1/2 medium avocado
4 to 6 ounces (115 to 165 g) chicken, salmon, or steak
2 tablespoons (30 ml) extra-virgin olive oil
2 tablespoons (30 ml) balsamic vinegar
1 teaspoon (5 g) raw honey
Combine the oil, vinegar, and honey first. Blend well. Drizzle on top of salad.
Beets marinated in chopped rosemary and olive oil
Sardines packed in olive oil
BUYING AND STORAGE TIPS
• When buying olive oil, look for the dark bottles marked extra virgin.
• For the most health benefits, use it all up within the first few months. If it’s been sitting around, it’s time to get a new bottle.
• Store your oil in a dark area away from light and heat.
1. Drizzle on a plate with balsamic vinaigrette along with some oregano and use as a dip for fresh crusty bread.
2. Add to salads, pesto, or pasta dishes.
3. Use as a marinade with some wine for your protein.
Olives are older than the city you’re living in. Sound strange? Well, short of wine, there’s little in this book or on any menu that could be considered as biblical or as historical as olives. Why should you care about that? Because they taste great and make you an even healthier big man. So make sure you’ve got some in your diet—and we mean more than what is in your martini.
NUTRITIONAL INFORMATION |
|
1 ounce (28 g) |
|
Calories: |
41 |
Fat: |
4 g |
Carbohydrate: |
1 g |
Dietary fiber: |
1 g |
Sugars: |
0 g |
Protein: |
0 g |
Eating a healthy diet that includes monounsaturated fats and getting your daily dose of vitamin E has been linked to a lesser risk of colon cancer. Olives offer up both and have been proven to beat ulcers and gastritis by activating the secretion of bile and pancreatic hormones better than anything your doctor can prescribe.
Olives are great hydrators that do more than just infuse your body with water. They also protect your skin. If you’re eating olives or applying an extract to your face, the high levels of vitamin E protect you from ultraviolet radiation. That means decreased risk of skin cancer and younger looking skin.
Olives can change the way your cells work and beat high blood pressure in the process. The oleic acid in these little green guys is absorbed by your body, gets into the cells, and starts making cell membrane level changes that help your blood pressure dip naturally. Science can be confusing, but it can also save your life.
STORAGE AND PREP TIPS
• Olives purchased in glass jars can be stored directly in the refrigerator after opening and will last one to two months.
• Canned olives that are purchased and not immediately consumed after opening can be stored in a sealed container in the refrigerator and can last one to two weeks.
• They come in a variety of liquids such as brine, acid, or water base, which should be transferred with the olives into the sealed container to store in the refrigerator.
1 cup (100 g) black olives, drained
1 cup (100 g) green olives, drained
2 cups (520 g) salsa
In a food processor, mince olives into small pieces. Mix with the salsa.
1 cup (100 g) green olives, pitted and drained
1 tablespoon (8.6 g) drained capers
1 large garlic clove, minced
1 teaspoon (5 ml) fresh lemon juice
1/4 cup (60 ml) olive oil
Combine all of the ingredients in a food processor, adding lemon and olive oil toward the end of blending.
Green olives marinated in olive oil.
Tortilla, sweet potato, or sprouted grain chips with olive salsa
Olives stuffed with tomatoes or roasted garlic
1. You can use crushed olives in hummus, bruschetta, or in a savory olive tapenade.
2. Add to stir frys, salads, and pasta dishes.
3. Use as an easy on-the-go snack.
The simple oregano leaf can build up your bones, help fight cancer, prevent blood clots, lower cholesterol, decrease fever, and make you look better. No wonder ancient Greeks referred to it as mountain joy and a symbol of happiness.
NUTRITIONAL INFORMATION |
|
1 tablespoon (4 g) |
|
Calories: |
9 |
Fat: |
0 g |
Carbohydrate: |
2 g |
Dietary fiber: |
1 g |
Sugar: |
0 g |
Protein: |
0 g |
Your days of big zits manifesting on your face the night before prom may be over, but the occasional breakout can still be a pain in the butt. Topically applying oregano or oregano-based creams to your skin can calm even the most angry pizza face complexions. It’ll even work wonders on dandruff.
If you’ve ever experienced a urinary tract infection, you know just how serious it can be. Beat those burning sensations from south of the belt line with a diet packed with oregano. Some folks opt for a tea-based drink in these cases, but the consumption of the leaf alone will help.
As an active guy, you’re coming into contact with some nasty bacteria at the gym, on the court, and even in your own gym bag. Making sure you’ve got oregano in your diet can actually help beat all of them because of its antibacterial qualities.
1 can (15.5 ounces [440 g]) cannellini beans, rinsed and drained
1 large clove garlic, finely chopped
3 tablespoons (45 ml) extra-virgin olive oil
2 tablespoons (8 g) fresh chopped oregano or 1 tablespoon (3 g) dried
Salt and pepper to taste
Combine all of the ingredients in a bowl and serve.
1/2 cup (120 ml) olive oil
2 tablespoons (30 ml) lemon juice
1 clove garlic, minced
1 teaspoon (5 g) onion powder
1 teaspoon (5 g) raw honey
1 teaspoon (5 g) dried oregano
1/4 teaspoon. dried basil
1/2 teaspoon sea salt
Combine all of the ingredients in a small container, cover, and shake well. Note that this dressing gets even stronger the longer it sits before use.
1. Add fresh leaves to a pizza instead of just dried. You can also add basil in this fashion.
2. Sauté with onions and mushrooms to make a great side or base for your main dishes.
3. Sprinkle into egg dishes, salsas, tomato sauces, and pasta dishes, as well as over salads and garlic bread.
BUYING AND STORAGE TIPS
• Fresh oregano is always a better option than dried. Avoid yellowing leaves with brown spots and make sure the stems are firm.
• Wrap oregano in a wet paper towel and store in your fridge.
• You can also freeze it in an airtight container.
• If you do opt for dried oregano, keep it in a sealed airtight container in a cupboard.
You have to wonder about the first chef who used parsley as a garnish. Was he getting too cute with his plating, or was he secretly hoping to stifle the use of parsley as anything but a visual aid? Admit it: You’ve flicked it off your steak and went about eating without giving it a second thought. But it could help you in nearly every possible way that matters most to you as a man: virility, muscle growth, fat loss, cancer prevention, pain relief, staving off infection, and even making your breath smell great. Don’t let that first chef’s hate on parsley dictate how you should eat—and live!
NUTRITIONAL INFORMATION |
|
1 tablespoon (4 g) |
|
Calories: |
1 |
Fat: |
0 g |
Carbohydrate: |
0.2 g |
Dietary fiber: |
0.1 g |
Sugar: |
0 g |
Protein: |
0.1 g |
If you’re a smoker or someone who is subject to a lot of second-hand smoke, you’ll want to make sure you’ve got some parsley in your diet. Parsley is what’s called a chemoprotective herb that can help stop carcinogens from destroying your body. It is especially powerful in blocking the harmful effects of charcoal and cigarette smoke.
Drop water weight with ease with the help of this diuretic. Besides just water weight, however, including parsley in your diet will positively impact your attempts to lose fat long term.
With three times as much vitamin C as oranges and twice as much iron as spinach, parsley is clearly something you need in your arsenal when you’re trying to build muscle. Some research also indicates that this little herb may trigger the production of growth hormone, another vital element to getting bigger.
BUYING AND STORAGE TIPS
Fresh parsley is easy to spot: bright green, firm stems, no yellowing or spots of any kind. Flat leaves are spicier than the more mild curly leaves. Store your parsley in a damp paper towel in your fridge.
2 organic kale leaves
2 leaves fresh parsley
1/2 cucumber
1 cup (255 g) frozen strawberries
1 teaspoon (2 g) fresh ginger (peeled)
Blend all of the ingredients until smooth.
2 lemons, juiced
5 tablespoons (75 ml) olive oil
3 tablespoons (12 g) parsley, finely chopped
Whisk all of the ingredients together. Serve on top of fish or salad.
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 celery stalks
1 broccoli trunk
1 green apple
1 bunch of parsley
1/2 cucumber
3 large romaine lettuce leaves
3 large kale leaves
Put all of the ingredients in your juicer. Drink fresh and enjoy!
1. Add chopped parsley, garlic, lime zest, and olive oil together to create a great rub and marinade for chicken or steak.
2. Include in your pre-workout juices or smoothies for a spike of vitamins that are essential for gains.
3. Sprinkle over egg scrambles, fish and other protein dishes, salsas, pesto, hummus, tomato sauces, and pasta dishes.
Pears have not been treated well by popular culture. Apples are lauded for their shape and are even considered naughty as a result of their cameo in the Bible. Pears, however, aren’t sexy in the eye of the shared social consciousness. Packed with antioxidants, vital nutrients, and offering a light sweet flavor that no other fruit can compare with, pears should be in your top five fruits to reach for as often as you can.
NUTRITIONAL INFORMATION |
|
1 medium pear |
|
Calories: |
102 |
Fat: |
0.2 g |
Carbohydrate: |
27 g |
Dietary fiber: |
6 g |
Sugar: |
7 g |
Protein: |
0.6 g |
Pear skin is usually discarded, but eating it can actually help you beat colon cancer. The stone cells in pear skin can help reduce polyps, or growths, in your colon, which can reduce your risk of getting cancer.
Of all the vital nutrients found in pears, you can’t discount the importance of the copper it contains. Full, healthy hair and tight, unblemished skin rely on copper intake to stay at their best. You can get close to 250 micrograms of copper from juicing one pear.
The sweetness you get from eating a pear can be a great mid-afternoon pick-me-up. When your body absorbs the glucose from a pear, it converts it into energy, leaving you with a renewed vigor to take on your day.
One of the best side effects of eating pears is that it leaves you with fresher breath. Aside from triggering saliva in your mouth, which helps clean up the topical bacteria inside, it also helps reduce phlegm build up—a known instigator of bad breath. Really want to kick bad breath to the curb? Eat an unripe pear. They’re so strong that they can even leave your mouth smelling great after eating garlic.
BUYING AND STORAGE TIPS
• Pears can be tricky to select. Your best bet is to rely on the firmness of the flesh near the stem at the top. If it has a slight give, it’s good to go. If it is squishy, bruised, or pierced in any way, leave it at the store.
• If your fruit is ripe, you can store it in the fridge, making sure you don’t place it near any potent foods because it will absorb scents.
• If they aren’t ripe when you buy them, wrap them in a paper bag and store in a dark and dry place. But remember to move them around so they mature evenly.
• Never store pears in a plastic bag as they’ll ripen too quickly and potentially damage the nutrients in the fruit.
1 pear, cored and chopped
1 inch (2.5 cm) fresh ginger, sliced
1 cucumber, chopped
3 stalks celery, chopped
Run all of the ingredients through a juicer.
Pear slices plus cashew butter
3 cups (60 g) baby arugula leaves
1 pear, thinly sliced
2 tablespoons (30 g) chopped walnuts, toasted
2 tablespoons (30 ml) dressing of choice
Combine the arugula, pear, and walnuts in a large bowl. Toss with dressing and serve immediately.
1. Dice pears, mangos, bell peppers, onions, and tomatoes to make a tropical salsa.
2. Cook with mixed veggies to make a stir-fry dish or soup.
3. Slice extra thin and add to raw spinach or arugula. Top with crushed walnuts, goat cheese, and a light balsamic for a great salad.
4. Purée and mix with Greek yogurt to make a great snack, dip, or dressing.
5. Add thin slices to a ham and cheese sandwich before grilling in a panini press.
What’s better than the salty crunch you experience when you get halfway into a great burger? The pickle is reliable, savory, and perpetually considered part of the junk food empire because of how we present them in our diets. But there’s a lot more to these green slices and logs than you know. For instance, pickling is a process that can happen on anything from eggs to tomatoes, but we think you’ll appreciate the standard pickle the best. We do.
NUTRITIONAL INFORMATION |
|
1 medium pickle |
|
Calories: |
12 |
Fat: |
0.12 g |
Carbohydrate: |
2.68 g |
Dietary fiber: |
0.8 g |
Sugar: |
2.28 g |
Protein: |
0.4 g |
Pickles contain three distinct chemical compounds called pinoresinol, lariciresinol, and secoisolariciresinol, all three of which have been proven to reduce the risk of prostate cancer.
When you’re working out, you’re losing a lot of sweat. You’re also prone to getting cramps because when you’re sweating, you’re burning off the salt in your system. Recent studies have found that men who drank pickle juice relieved muscle cramps almost 10 percent faster than those who drank regular water. This is because the pickle juice, and pickles by extension obviously, contain a high concentration of salt that is easily absorbed into the body. Take note though, if you’ve got high blood pressure, you should limit your pickle juice consumption.
Hitting the bar tonight? Expecting to imbibe a little too much? Pickle juice to the rescue! Don’t be so quick to dismiss this hangover cure like all the rest. Research has proven that consuming pickle juice before and after drinking can reduce hangover symptoms. The juice rehydrates you quickly by replenishing your electrolytes. Aim to drink one to two ounces (28 to 60 ml) before going out and another couple when you wake up the following morning.
STORAGE TIP
• Simple: Once you open the jar, close it up tight and refrigerate. If the water inside starts getting cloudy or the pickles start going limp or soggy, it’s time for a new jar.
1 pound (455 g) small pickling cucumbers
2 cloves garlic
3 stems fresh dill
1 tablespoon (18 g) salt
2 cups (470 ml) cold water
Cut off the ends of the cucumbers and pack them tightly in a mason jar, leaving a little room at the top. Chop each clove of garlic into two or three pieces. Pack the dill and garlic in the jar. Dissolve the salt in the water and then pour the brine into the jar with the pickles. Screw on the cap and let sit at room temperature for 24 hours. Then, place the jar in the fridge and consume within the week.
2 ounces (55 g) deli meat (nitrate-free)
8 bread and butter pickles
Stack each piece of deli meat on top of a pickle to make mini sandwiches.
4 ounces (115 g) chicken, cooked and diced
1 medium pickle
1 Swiss chard leaf
2 tablespoons (30 g) Greek yogurt
Cut a pickle in four pieces, length-wise. Lay each piece of pickle onto a Swiss chard leaf and add diced chicken breast and Greek yogurt. Add any other vegetables such as peppers, olives, and onions for taste.
4 ounces (115 g) grass-fed bison
1 cup (67 g) kale, finely chopped
1/2 avocado
1 teaspoon (5 ml) coconut oil
1 dill pickle per patty
celtic salt
Put kale in a food processor (or finely chop), then sauté in coconut oil to let all the moisture out. Let cool. Add the cooled kale mixture to the ground grass-fed bison. Add a pinch of Celtic salt. Form into patties and then cool patties again. This helps because the beef fat is solid when it is cold, but at room temp it is too soft. So if cold, it will keep shape when you cook it. Once the patties are cooled, place them in pan and cook 5 to 7 minutes on each side. Top with the avocado slices and pickle.
TIP: Make the center of the patty thinner with your thumb for more even cooking.
AND ONE: Add romaine lettuce.
1. Add to sandwiches, wraps, and salads.
2. Toss into egg salad or chicken salad dishes.
3. Add to stir-fry and pasta dishes.
Mother Nature wants you to eat pistachios. She won’t let you have them until they’re ready (have you ever tried to break into an unopened pistachio?). She leaves the shells on them so your intake is regulated (meaning you’ll eat less because she’s slowing down your ravenous instincts). And she even packed them with essential fats, nutrients, and vitamins that you need to be your best, but she didn’t skimp on the flavor. Sounds like you owe her some thanks.
NUTRITIONAL INFORMATION |
|
1 ounce (145 g) (about 49 kernels) |
|
Calories: |
161 |
Fat: |
13 g |
Carbohydrate: |
8 g |
Dietary fiber: |
2.8 g |
Sugar: |
2.2 g |
Protein: |
6 g |
People who snack on pistachios eat more than 40 percent less than those who chose other treats. Breaking open the shell and discarding it slows down your consumption and, as a result, your overall intake. Also, the fat you’re getting from pistachios isn’t fully absorbed by your body.
Men who ate 100 grams of pistachio each day for three weeks all showed a marked improvement in their erectile dysfunction. Eating pistachios has also shown to increase blood flow to the penis, which greatly improves erections, sexual stamina, and energy levels.
Ever type so much that you find your wrists and forearms hurting? The truth is that many of us are getting carpal tunnel syndrome from our computer-obsessed culture. Some of us are getting similar pains in our hands from typing on handheld devices. To beat the pain, you need vitamin B6, and to get that you need pistachios, which are packed with the stuff.
8 ounces (225 g) shelled pistachios
1 1/2 tablespoons (23 ml) bourbon
2 1/2 tablespoons (37 ml) Grade B maple syrup
1 teaspoon (5 g) sea salt
Combine all of the ingredients together and toss well. Arrange the pistachios in a single layer on a parchment-lined baking tray, and bake for 15 minutes at 250°F (120°C or gas mark 1/2).
Layer whole-fat organic yogurt, chia pudding, or coconut yogurt with pistachios, pumpkin seeds, strawberries, and kiwi.
1 cup (80 g) oatmeal, cooked
1/4 cup (35 g) green raisins, unsweetened
1 ounce (25 g) pistachios
AND ONE: Add a chopped kiwi.
1/2 cup (75 g) pistachios
1/4 cup (35 g) green raisins
3 tablespoons (45 g) shredded coconut
3 ounces (85 g) organic jerky pieces
AND ONE: Enjoy with a fresh-pressed organic green drink.
6 ounces (170 g) salmon fillet
1 cup (145 g) shelled pistachio nuts
1 tablespoon (15 ml) olive oil
2 lemons, juiced
4 tablespoons (44 g) mustard
Salt and pepper
Mix the lemon juice and mustard together and spread over the top of the salmon. Coarsely grind the pistachios in a food processer. Add the olive oil and salt and pepper, to taste. Crumbs should be slightly wet. Sprinkle the pistachio mixture over the mustard to cover the salmon evenly. Cook at 350°F (180°C or gas mark 4) for 15 to 20 minutes.
Soak 1/3 cup (55 g) chia seeds in 1 1/2 cups (355 ml) unsweetened coconut milk overnight. Sweeten with 1 tablespoon (20 g) grade B maple syrup, if necessary. Top with pistachios and kiwi.
Kombucha and handful of pistachios
1. Use in pesto instead of pine nuts.
2. Toss into salads and trail mix for a super-powered vitamin punch.
3. Add to oatmeal or blend with some olive oil as a peanut butter alternative.
BUYING AND STORAGE TIPS
• Unshelled nuts may be stored for three months in the refrigerator or up to one year in the freezer.
• Shelled pistachios can be stored in the refrigerator for up to three months but are not a good candidate for freezing.
• We recommend buying the ones with shells so you snack a little slower. Also, avoid any that have been salted to limit your salt intake. Pass on the roasted variety as they’ve lost much of their vitamin content.
You know all that stuff you threw out when you were making jack-o’-lanterns? Well, it turns out those guts had more value than you think. Pumpkin seeds are a great, sensible snack that pack a serious healthy punch for men of all ages and all fitness levels. Get some. You and your wife will thank us later.
NUTRITIONAL INFORMATION |
|
1/2 cup (70 g) |
|
Calories: |
143 |
Fat: |
6 g |
Carbohydrate: |
17 g |
Dietary fiber: |
6 g |
Sugar: |
0 g |
Protein: |
6 g |
Boost your testosterone by eating a diet that contains the zinc-supercharged pumpkin seed. Low zinc levels increase your chances of impotency, enlarged prostate, and a myriad of other sexual health issues. Snacking on pumpkin seeds gives you the zinc your body needs, which will bring you back to your best, increase sperm motility and sperm count, and even help prevent prostate issues.
If you want to live longer, you need to eat pumpkin seeds. Recent research indicates that men who have higher levels of magnesium in their blood have a 40 percent lower risk of dying early. Guys with low magnesium kicked the bucket long before their time.
Tryptophan is your friend. Your body converts this amino acid into serotonin and then again into the sleep inducing hormone, melatonin. This process is how you get a good night’s sleep. Pumpkin seeds are a rich source of tryptophan, which means they’re your key to better sleep.
STORAGE TIPS
• Store your pumpkin seeds in an airtight container in your freezer (up to six months) or in your cupboard. Just be sure to keep them sealed up tight, as they can go bad quick when exposed to the air. You’ll know they have gone rancid because they will smell “off,” almost like paint.
1 cup (64 g) roasted pumpkin seeds
1/2 clove fresh garlic
1 teaspoon (5 g) lemon zest
Sea salt
2 leaves fresh basil
Grind all of the ingredients in a food processor for a gluten-free version of breadcrumbs to coat your chicken or fish before grilling and baking. Dip the chicken or fish in whisked egg first, so the coating sticks.
1/2 avocado
1 tablespoon (15 g) pumpkin seeds, raw
2 cups (60 g) spinach
1 medium banana
2 teaspoons (10 g) raw honey
12 ounces (355 ml) water
Blend all of the ingredients until smooth.
Soaked and sprouted pumpkin seeds
1. Add to guacamole to add a crunch.
2. Roast on a pan with some sea salt to make a great snack.
3. Add to oatmeal and trail mix.
When you think of salad, you’re probably imagining a bowl of some sad light green lettuce that’s been chopped up and plated with just a few carrot shavings on top as garnish. No wonder you hate the stuff! Well, that salad is definitely boring and we don’t think you should eat it. Instead of the tired old iceberg lettuce salad, we’re suggesting you reach for the romaine. It has a better crunch, more flavor, and a hell of a lot more nutrients per serving.
NUTRITIONAL INFORMATION |
|
1 cup (55 g) |
|
Calories: |
8 |
Fat: |
0.1 g |
Carbohydrate: |
1.6 g |
Dietary fiber: |
1 g |
Sugar: |
0 g |
Protein: |
0.6 g |
You know that milky substance in romaine lettuce? Turns out it’s lettuce latex and it could be a major difference maker in how well you sleep. Doctors suggest that ingesting lettuce juice before bedtime could help you get a better night’s sleep and even act as a pain reliever.
Just when you thought eating lettuce was only done in emergencies, some studies have shown that consuming large amounts of romaine can actually prevent impotence. Researchers are still working on the reasons why, but if you find yourself needing an edge, romaine could be your secret weapon.
Want to know what else romaine can help you with? Well, how about boosting your metabolism, priming your muscle growth, beating bad breath, helping your skin look healthier and younger, and making sure you’ve got a full head of great hair? Good enough for you?
1/2 head of romaine lettuce
2 slices thin prosciutto
1 tablespoon (15 ml) coconut oil
Salt and pepper
Your favorite vinegar
Wash and slice the heads of the romaine lengthwise. Glaze with the coconut oil, vinegar, salt, and pepper. Wrap with prosciutto. Grill hot and fast.
1 head of romaine
5 carrots
Process the ingredients through a juicer.
1. Use instead of a bread wrap to limit refined carb intake.
2. Use as a dipper or as the dipping bowl.
3. Chop and serve with other mixed greens to make a salad.
4. Drizzle olive oil on top and grill with seasoning of choice and serve with shaved Parmesan.
5. Juice romaine whole and mix with lime juice and mango for a tropical drink.
STORAGE TIPS
• Snap off all of the leaves and rinse in cold water. Pat dry and serve full or chopped.
• You can refrigerate romaine in a plastic bag for about a week.
It’s entirely possible that you’ve never noticed rosemary. But that’s kind of why it’s so important. It’s like a secret squad of Navy Seals that infiltrate your meals and infuse them with flavor and nutrients, but you don’t even notice before it’s too late. Rosemary might just be the unsung hero of your wife’s herb garden, but so long as you’re enjoying the taste and health benefits, it’s fine with that.
NUTRITIONAL INFORMATION |
|
1 tablespoon (1.7 g), fresh |
|
Calories: |
2 |
Fat: |
0.1 g |
Carbohydrate: |
0.4 g |
Dietary fiber: |
0.2 g |
Sugar: |
0 g |
Protein: |
0.1 g |
Recent research has discovered that just smelling rosemary can improve your mental capacity. Further studies have proven that the essential oils in rosemary greatly increase mental clarity primarily because of how it boosts circulation. It even sharpens your memory.
An age-old solution for an age-old problem: hair loss. Massaging rosemary oil on the scalp has been proven to help men grow new hair. But you don’t have to tell anyone you’re using it for hair loss—you can also use rosemary oil on sore muscles, too.
Rosemary oil can also lower your cortisol levels, ultimately reducing your anxiety and bringing about a calmer state. Ancient Greeks wore rosemary in their hair during test taking to improve their energy levels and squash any stress.
Cooking animal flesh creates cancer-causing compounds called heterocyclic amines. Researchers have recently discovered that adding rosemary to the meats during cooking helped prevent these ill effects from happening.
STORAGE TIPS
• You can store fresh rosemary in a plastic bag or a glass of water in your fridge.
• If you’re storing dried rosemary, take the leaves off the stems and store in an airtight container in your cupboard.
1 fresh banana
1/2 cup (75 g) frozen blueberries
1 cup (30 g) spinach
2 sprigs fresh rosemary, leaves removed and finely chopped
1 to 2 cups (235 to 475 ml) water
Dash of Celtic sea salt
A little raw honey or maple syrup to sweeten
Blend all of the ingredients on high, until smooth.
1 cup (225 g) cooked beets
1 tablespoon (1.7 g) rosemary, chopped
3 tablespoons (45 ml) olive oil
Drizzle olive oil over the beets and sprinkle with rosemary.
1 cup (255 g) butternut squash, cubed
1 tablespoon (1.7 g) rosemary, chopped
1 clove garlic, minced
1 tablespoon (15 ml) coconut oil, melted
Salt and pepper
Roast squash on a lined baking sheet at 400˚F (200˚C, gas mark 6) for 30 minutes, until squash is lightly browned and tender. Toss the squash cubes with rosemary, garlic, salt, pepper, and coconut oil.
1. Add to protein sources for flavor.
2. Include in dry rubs or marinades.
3. Add to soups or Greek yogurt to make a dip.
Sage is another ubiquitous leaf that’s full of health benefits, but you’re probably a little weary of it. We understand that. But what if we told you sage is one of the only reasons you’re so in love with your fattier meats? You know that exotic flavor you get when you’re chowing down on a pork chop? That flavor you’re liking is probably sage. Try it in some other dishes and we bet you’ll reach for the fattier dishes a little less and the sage seasoning a little more.
NUTRITIONAL INFORMATION |
|
1 tablespoon (2.5 g) |
|
Calories: |
6 |
Fat: |
0.3 g |
Carbohydrate: |
1.2 g |
Dietary fiber: |
1 g |
Sugar: |
0 g |
Protein: |
0.2 g |
If there’s one thing you should consume to protect and strengthen your brain, it’s sage. Recent research has proven that it can reduce depression. College students who took sage extract reported improved memory when taking tests. Sage can also help with word recall so you won’t ever have to suffer through someone else finishing your sentences.
Feeling a little under the weather? Sage has been proven to aid in the detoxification process and can even help you beat a fever. It also purifies your blood, so you’re healthier from the inside out. Sage tea is a common sore throat reliever, too.
Your stomach loves sage. It doesn’t matter if you’ve lost your appetite or are overeating, have too much gas or cramps, or are suffering from diarrhea, bloating, or a simple upset stomach, sage in your diet or sipping sage tea is your answer.
STORAGE TIPS
• Wrap your sage leaves in a paper towel and store them in the fridge, locked in an airtight bag. They’ll last for almost a week. If you want them to last longer, submerge them in olive oil and they’ll be good for about a month.
• If you want to freeze it, remove the leaves from the stems and store in an airtight bag. This will keep them fresh for a year.
• Keep dried sage in an airtight jar and store it in a dark cupboard.
2 eggs
2 teaspoons (20 ml) coconut oil
2 sage leaves
In a pan, heat the coconut oil, add the sage leaves, and cook until they start to brown. Reduce heat, add egg mixture, and gently stir to scramble and cook until golden.
1. Add to fattier protein sources like lamb and pork.
2. Sprinkle over egg scrambles.
3. Add chopped fresh leaves or dried leaves and lime juice to Greek yogurt to make a dip.
You’ve probably already had fermented cabbage, a.k.a. sauerkraut, on a ballpark hotdog. When a food is fermented, the yeast, bacteria, or mold used to do this predigests the foods and creates probiotics (good bacteria needed to maintain healthy digestion and keep your immune system strong). What does this mean for you? Well, the next time your wife starts raving about her yogurt being packed with probiotics, you can tell her you’re way ahead of her. If you really want to impress her and benefit from all the good stuff in fermented cabbage, we’ve even included a plan on how to do it yourself so you can look smarter and reap all the rewards as well.
NUTRITIONAL INFORMATION |
|
1/2 cup (142 g) |
|
Calories: |
14 |
Fat: |
0.1 g |
Carbohydrate: |
3 g |
Dietary fiber: |
2 g |
Sugar: |
1 g |
Protein: |
0.7 g |
Under a lot of pressure lately? Have you counted a few more follicles hitting the bathroom floor every morning than usual? Is your skin inflamed? These are symptoms of stress. Eating a healthy diet including sauerkraut can combat the symptoms and the cause.
Ingesting fermented cabbage has been proven to help in most stomach ailments, including protecting against salmonella, E. coli, and high amounts of candida, as well as calm the symptoms of lactose intolerance. It has also been proven to help with the common upset stomach or constipation and even combat colon cancer and ulcers.
Cabbage binds the bile in your intestine, allowing it to stay there and only pass via a bowel movement instead of getting absorbed during the process. This then triggers your liver to create new bile by using your already existing cholesterol, thus dropping your levels in the process.
1. Add to potato salad or coleslaw.
2. Mix into soups for a flavor boost.
3. Add to roasted protein sources and let caramelize in the pan to suck in some flavor from the roasting process.
4. Before you shred it and ferment it, take off larger leafs and use them as wraps for burgers.
5. Add to meatballs before cooking for a tangy flavor kick.
BUYING TIPS
• Don’t get lazy and buy canned sauerkraut. The canned stuff not only contains a harmful chemical in the lining of the can called bisphenol-A, but it’s also been pasteurized, which negates the super-powered probiotics that you get when you make it yourself.
1 head cabbage, shredded
1 tablespoon (18 g) sea salt
3 cups (700 ml) water plus more to cover cabbage
Mix the salt and cabbage in a non-metal bowl with a wooden spoon. Let the mixture sit for 1 to 2 hours so juices form. Pack tightly into two sterilized quart size mason jars. Push the cabbage down so juices cover it. Add 1 cup (235 ml) of water and 1 teaspoon (5 g) of salt at a time. Continue to add until cabbage is covered with liquid.
Cover the jar loosely with a lid. Each day push down the mixture with a wooden spoon to make sure the cabbage stays immersed. If the water falls below the cabbage, add a bit more salt water. Let the mixture sit for 2 to 4 weeks or until it stops bubbling. Refrigerate. (It is important that you don’t refrigerate the sauerkraut for at least 10 days.)
NOTE: If the sauerkraut is brown or pink, has a yeasty odor, or has mold, do not use it. It’s fine if it appears cloudy, but any other colors suggest yeast or mold overgrowth. Do not eat it in this state!
2 cups (280 g) sauerkraut
1 small carrot, grated
2 tablespoons (30 ml) olive oil
1 teaspoon (5 ml) raw honey
Mix together all of the ingredients.
1 cup (142 g) sauerkraut
1/2 onion, diced
1 apple, sliced thinly
2 tablespoons (22 g) Dijon or whole grain mustard
4 ounces (115 g) Bratwurst sausage (nitrate-free), cooked
Braise the drained sauerkraut in a pan with onions and thin apple slices. Add the sausage slices and warm. After cooking, mix in mustard and serve.
Pulling seaweed from the ocean may have been considered insane at one point in time, but it sure seems like genius today, and not just because they use it in sushi. Sea plants contain up to twenty times the minerals of the stuff growing on dry land and in some instances, like with seaweed, they’re great sources of hard-to-get but vital substances like iodine. Overall, seaweed provides you with fifty-six minerals and trace minerals, often packing a serious punch (ten times the calcium of milk and more iron than red meat). And if you find yourself at sea, it also acts as a remedy for seasickness. That’s convenient.
NUTRITIONAL INFORMATION |
|
2 tablespoons or 1 ounce (30 g) (fresh kelp) |
|
Calories: |
4 |
Fat: |
0.1 g |
Carbohydrate: |
0 g |
Dietary fiber: |
0.1 g |
Sugar: |
0.1 g |
Protein: |
0.2 g |
All four classes of seaweed (green, red, brown, and blue green) have high manganese content, which makes them an aphrodisiac for men. As well, because seaweed is high in vitamin E, it also helps you produce healthier sperm.
If you’ve ever told your wife she was acting weird because of hormones, you’ve probably been slapped a few times. We can’t help with the spankings, but we can tell you that you’ve got hormones and they need regulating as well. Seaweed is high in iodine, which is rare in most foods and is vital to making your thyroid work properly—ultimately ensuring your body is running right in the hormone department. Trust in the seaweed to help you with fatigue, bad memory, heart issues, high cholesterol, and feelings of weakness in all your muscles.
Been working out a lot lately? If you have, then you’re low on a vital element to get lean: salt. Since you’ve been doing your best to sweat off the pounds—and losing salt in the process—replenish your sodium and fire up your metabolism with seaweed.
2 cups (475 ml) boiling water
1 tablespoon (15 g) miso
1/4 cup (55 g) sliced dulse seaweed
2 tablespoons (30 g) minced green onion
1 tablespoon (8 g) grated ginger
Add all of the ingredients to boiling water. Simmer for 7 minutes or until seaweed is tender.
2 ounces (60 g) wakame dried and cut seaweed
1 teaspoon (2 g) fresh minced ginger
1 teaspoon (3 g) fresh minced garlic
1 teaspoon (5 ml) white wine vinegar
2 teaspoons (10 ml) toasted sesame oil
1/4 teaspoon raw honey
Soak the seaweed in warm water to cover, 5 minutes. Drain and blot excess water with a paper towel. Whisk together the garlic, ginger, vinegar, sesame oil, and honey. Drizzle on top of the seaweed and toss to coat.
1. Add to steamed veggies or soups.
2. Include in your green smoothies (kelp powder or dulse flakes work best).
3. Add dried flakes to rice dishes and egg scrambles.
STORAGE TIP
• Dry seaweed will last for almost half a year in your fridge, if you keep it in a sealed container. If you store it in your cupboard, it’ll go bad in about four months. Want to rehydrate your seaweed? This can easily be done with some fresh water, but beware because it’ll go bad in a few days.
Popeye may have made this green popular, but you’re going to be the guy who benefits most from all the healthy goodness it provides. Why? Because you’re going to look past the unhealthy spinach dip at your local pub and eat this stuff in spite of the fact that you’ve scoffed at it before. And when you do, you’ll not only be ready to take on Bluto, but you’ll have more than enough energy to spend time with Olive as well.
NUTRITIONAL INFORMATION |
|
1 cup (30 g) |
|
Calories: |
7 |
Fat: |
0.1 g |
Carbohydrate: |
1.1 g |
Dietary fiber: |
0.7 g |
Sugar: |
0.1 g |
Protein: |
0.9 g |
Calcium from cooked spinach may be the key to naturally spiking your testosterone. Researchers have discovered that men who supplement with calcium had higher levels of free testosterone after their workouts than those who didn’t have a high calcium diet plan.
Optimistic people have higher levels of carotenoids, which are plant pigments from spinach, kale, and squash. Recent research indicates that men who ate at least three servings daily of foods that were high in carotenoids were happier than their counterparts who didn’t consume comparable fare.
Studies indicate that spinach contains a muscle-building and repairing hormone. Furthermore, researchers have discovered that high-nitrate foods like spinach can cause the protein in your system to trigger the calcium in your blood to make you have stronger contractions, which means you’ll have a more productive, muscle-building workout.
1. Blend into Greek yogurt and add some leeks for a savory spinach dip.
2. Include in egg and pasta dishes.
3. Fillet chicken breast and fold in some spinach leaves and organic cheese before cooking.
4. Include in your green salads.
5. Include in soups and smoothies.
STORAGE AND PREP TIPS
• Raw spinach can last for almost a week in your fridge, if it’s wrapped in a damp towel and bagged with an airtight seal.
• Make sure you wait to wash your spinach to just before you’re about to eat it so it’ll last longer.
3 cups (90 g) spinach, fresh
1/2 cup (75 g) frozen strawberries
Juice of half lemon
2 teaspoons (10 g) raw honey
10 ounces (285 ml) water (less for thicker smoothie, more for thinner smoothie)
Blend all of the ingredients until smooth.
1 cup (30 g) spinach, fresh
1 cup (235 ml) water
1 cup (165 g) pineapple, fresh or frozen
1/2 banana
4 unsweetened coconut milk ice cubes
Blend all of the ingredients until smooth.
1 sweet potato, chopped
3 eggs
1 cup (67 g) kale, chopped
1 tablespoon (15 ml) coconut oil
1/2 avocado
1/2 cup (15 g) spinach
Heat a pan and coat it with coconut oil. Chop up the sweet potato into slices and mix it into the pan. Cover and cook for 3 to 4 minutes or until half cooked. Cut up the kale and add it to the pan and mix it up with the sweet potatoes. Cover for 1 minute. Crack 3 eggs into the pan and scramble together with the kale and sweet potatoes. Cook until desired readiness and serve atop a bed of spinach, garnished with a half or one whole avocado, sliced.
Everything in this book up to this point hasn’t really scared you, right? Maybe a mysterious powder with an odd-sounding name might do the trick. Spirulina (that’s not a typo or a translation of someone’s last name) is a form of blue-green algae that only grows in fresh bodies of water. Temperature and adverse weather conditions don’t seem to stop it from thriving, and it’s been considered as a legitimate solution to end world hunger. It’s got more protein than your steak, more nutrients than just about anything you’ve ever eaten, and should be on your shopping list.
NUTRITIONAL INFORMATION |
|
1 tablespoon (15 g), dried |
|
Calories: |
20 |
Fat: |
1 g |
Carbohydrate: |
2 g |
Dietary fiber: |
0 g |
Sugar: |
0 g |
Protein: |
4 g |
You need your protein to feed your muscles. That’s why you eat lean meats and supplement with protein powder. But meat only has 27 percent protein on average, while spirulina is a more pure source, composed of 60 percent protein.
Slow down aging with the spirulina triple threat: vitamin E, selenium, and tyrosine. All three are integral in making you healthier, but research shows that they are also vital to keeping you virile a lot longer.
You can curb your cravings by supplementing with spirulina. It’s not just a great protein source, which will keep you fuller longer, but it’s also packed with more than one hundred nutrients that ensure you’re not in a state where you’ll need or want to reach for anything else.
Recent research is favorably reporting that spirulina can also help your endurance and postpone exhaustion. While more research is needed to really be sure of this process, the study subjects who took the spirulina all reported more favorable conditions than those who didn’t.
STORAGE TIP
• Dried spirulina can last in an airtight container in your cupboard for more than six months.
2 cups (60 g) spinach
1 cup (150 g) frozen fruit
1 to 2 scoops protein powder
1 cup (235 ml) coconut milk
1 teaspoon (5 g) spirulina
Blend all of the ingredients into a smoothie.
2 cups (270 g) raw cashews
1 cup (178 g) dates (pre-soaked for five minutes, drained)
1 tablespoon (15 ml) coconut oil
1 tablespoon (20 g) raw honey
1 tablespoon (15 g) spirulina
1/8 teaspoon unrefined sea salt
1 cup (80 g) unsweetened coconut shreds
Place the raw cashews in a food processor and chop relatively fine. Remove the pits from the dates and process until well blended. Add the coconut oil, raw honey, spirulina, and sea salt. Blend until well combined. Measure out ping-pong ball size scoops and roll in the unsweetened coconut shreds. Cool in the fridge so they harden. Keep in fridge.
1. Blend into smoothies.
2. Include in pancake mixes for a protein punch.
3. Mix into yogurt or pudding to add flavor and protein.
This tall leafy green comes with various colorful stocks, including purple, yellow, and orange. The leaves are super-powered with vital nutrients and minerals—more than most foods you’re eating. No wonder it’s a staple of the healthiest Mediterranean diets.
NUTRITIONAL INFORMATION |
|
1 cup (30 g) |
|
Calories: |
7 |
Fat: |
0.1 g |
Carbohydrate: |
1.4 g |
Dietary fiber: |
0.6 g |
Sugar: |
0.4 g |
Protein: |
0.6 g |
Swiss chard is a great source of magnesium, which has become a proven tool to help keep blood pressure at healthy levels. With one out of every three adults in the U.S. alone having high blood pressure, and men having higher risk levels than women for most age groups, reaching for some Swiss chard just got a lot more necessary.
Maybe you had too much to drink last night, or maybe you’re one of millions of American men who suffer from migraines, or maybe both. Bottom line: A diet rich in foods like Swiss chard has been proven to help ease migraines and prevent the pain in your skull after drinking a little too much.
Loaded with zinc, Swiss chard might be the answer you need to keep your prostate functioning in perfect order. It’s also been proven to help naturally boost your testosterone.
2 cups (60 g) Swiss chard
1 tablespoon (15 ml) balsamic vinegar
Salt
Steam the Swiss chard. Drizzle it with balsamic vinegar and add salt to taste.
1/2 cup (70 g) shredded cooked chicken
1/2 onion, chopped
2 cloves garlic
2 cups (60 g) Swiss chard, destemmed and chopped
2 tablespoons (30 ml) coconut oil
Heat the coconut oil, add the onions and cook until soft. Add garlic and chicken and cook for an additional few minutes. Add the Swiss chard to the pan and cook while stirring frequently. Cook for approximately 5 minutes or until chard is soft.
1. Chop and add to salads.
2. Sauté with other veggies and serve as a side or base to your main.
3. Use leaf as a wrap for meatballs or other ground meats.
PREP TIP
• The colorful stems of this leafy green actually don’t cook well. As such, we suggest removing them before cooking them—steaming being the best option to retain as many vitamins as possible.
STORAGE TIP
• When you store your Swiss chard, put them in a tightly sealed bag and leave in the fridge, but don’t wash first. It’ll keep for about a week.
Ancient Egyptians used thyme to embalm their dead. Ancient Greeks considered it a symbol of courage and burned it like incense. In the sixteenth century, it was used as a mouthwash. You know what all of these eras had in common? They knew thyme was extremely healthy, very versatile, and had potential even if they weren’t quite sure how to maximize its effectiveness. Now we know that thyme can help you live longer and be healthier than you ever dreamed.
NUTRITIONAL INFORMATION |
|
1 teaspoon (0.8 g) |
|
Calories: |
1 |
Fat: |
0 g |
Carbohydrate: |
0.2 g |
Dietary fiber: |
0.1 g |
Sugar: |
0 g |
Protein: |
0.04 g |
Best known for being a superior anti-inflammatory, thyme helps protect your cell membranes because it contains thymol. This substance can be integral to safeguarding your heart, kidneys, brain, and blood cells from damage.
Thyme is so powerful that it can even kill bacteria like staphylococcus. It may also protect you from chest congestion, bronchitis, and coughs.
Ever think something so unassuming could be a stimulant? Probably not. Thyme, however, is a solid alternative to other more potentially harmful energy boosters because it stimulates your entire system, including your metabolism.
BUYING AND STORAGE TIPS
• Fresh thyme is always a better option over the dried variety. Your best bet is to look for the greenish-gray colored leaves that have no spots or yellowing.
• Wrap them in a damp paper towel and refrigerate them in an airtight container.
• If you go with dried thyme, keep it in an airtight jar, and it’ll stay healthy for six months.
2 cups (140 g) sliced button mushrooms
3 springs fresh thyme, leaves only
1 garlic clove, diced
Zest of 1 lemon
1 tablespoon (15 ml) coconut oil
Salt and pepper
Heat the coconut oil in a pan. Add the mushrooms and thyme until browned. Then add the garlic, lemon zest, salt, and pepper. Cook until mushrooms are tender. Garnish with fresh lemon juice and more fresh thyme.
2 tablespoons (4.8 g) fresh thyme (or 1 tablespoon [4.3 g] of dried)
2 tablespoons (20 g) raw honey (optional)
Steep the thyme in hot water for 10 minutes. Add the raw honey, if needed. Optional add-ins include ginger, lemon juice, turmeric, and cayenne pepper. This works as an excellent remedy for a cough or sore throat.
4 to 6 ounces (115 to 165 g) white mild fish
Lemon juice
1 tablespoon (2.4 g) thyme
1/2 cup (150 g) fennel, coarsely chopped
1/2 cup (60 g) zucchini, coarsely chopped
2 tablespoons (30 ml) coconut oil
Cut some parchment paper so it is about 18 inches (46 cm) wide and fold it in half. Keeping the paper folded, use kitchen scissors to cut it into a heart shape. Fill half the heart with all of your ingredients. Fold the edges of the parchment paper so it creates a sealed pocket. Place this on a baking sheet and bake for 12 to 15 minutes at 350°F (180°C or gas mark 4). (If frozen vegetables, add 3 minutes). Pull from the oven and let rest for 3 to 5 minutes. Carefully open pocket. Fish is done when it flakes easily with a fork.
1. Chop and toss into salads or add to yogurt or olive oil to make your own dressing.
2. Add to pasta sauces and egg scrambles.
3. Use to season protein while cooking or include in a dry rub or marinade before cooking.
Looks a little like an unripe tomato? We know. But trust us when we tell you that this green guy is ready to eat just as he is. Often overlooked in the search for a spice in your home because it never made it past the front door, tomatillos are what make green salsa spicy, tart, and peppery. We suggest you include it in your quest to add veggies to your diet. It’ll taste great and help you live longer. Sounds like a good suggestion, doesn’t it?
NUTRITIONAL INFORMATION |
|
1 medium |
|
Calories: |
11 |
Fat: |
0 g |
Carbohydrate: |
2 g |
Dietary fiber: |
1 g |
Sugar: |
1 g |
Protein: |
0.3 g |
Eating one cup of tomatillo equals only 2 percent of your daily recommended allowance of calories per day. Why is this important? Because it’s low in calories, but high on flavor. That means you’ll get to eat a lot of a tasty veggie without any possible harm to your waistline.
One serving of tomatillo gives you 26 percent of your daily recommended allowance of vitamin C, which you’ve no doubt heard will keep cold and flu symptoms at bay. But, that’s not all. It’ll also trigger the production of white blood cells and collagen. All of this will help your skin look better and leave you feeling bulletproof from just about any ailment.
2 cups (360 g) tomatillos, destemmed
3 jalapeños
2 garlic cloves
1 medium onion
1/3 cup (5 g) fresh cilantro
Salt to taste
Combine all of the ingredients in a food processor and blend. Add water to achieve desired texture.
1 cup tomatillos (180 g), chopped
1 medium cucumber, peeled and chopped
1 jalapeño, seeded and chopped
3/4 cup (175 ml) water
3 tablespoons (45 ml) fresh lime juice
1 tablespoon (20 g) raw honey
1/2 teaspoon salt
Pinch cayenne pepper
Blend all of the ingredients until smooth.
1. Chop and toss into salsa verde, pico de gallo, and guacamole.
2. Add to tacos, wraps, and stir-fry dishes.
3. Purée and add to yogurt with some lime juice to make a great dressing or dip.
PREP TIP
• Remove the husk of your tomatillo before cooking. They’ll usually pop right out if you squeeze gently at the base of the husk. Once they’re out, they can be a little sticky so try running it under cold water. From there, use them as your recipe calls for it.
STORAGE TIP
• We suggest freezing them whole in an airtight bag.
You may think we’re asking you to eat the leftover portion of this veggie, but the truth is that turnip greens really pack a powerful health punch. Popular in ancient Europe, these greens became a dietary fixture in the southern U.S. during the era of slavery. Slave owners discarded the leaves in favor of eating just the turnip. The slaves, however, took to including the greens in their diet and reaped the healthy rewards. While not the most versatile green in this book, it definitely deserves your attention.
NUTRITIONAL INFORMATION |
|
1 cup (150 g), chopped |
|
Calories: |
18 |
Fat: |
0.16 g |
Carbohydrate: |
3.92 g |
Dietary fiber: |
1.8 g |
Sugar: |
0.45 g |
Protein: |
0.82 g |
As an excellent source of folate, a diet rich in turnip greens lowers homocysteine levels in your body, which can cause damage to your arteries and slow blood flow. Eliminating this problem keeps your blood circulating at optimum conditions, and that means better blood flow throughout your body—especially in your extremities, which means you’ll have better erections.
Lots of guys are walking around with a pain in their gut. Many of them are suffering from ulcers caused by H. Pylori, which can also trigger colon cancer and a myriad of other health concerns. Turnip greens contain glucoraphanin and sulforaphane, which can outright kill H. Pylori and protect your gut better than body armor.
With five grams of quality fiber in each cup, turnip greens can help your digestive tract stay on track. Because of this, it will also help prevent constipation and other stomach-related disorders.
STORAGE TIPS
• When you get your turnip greens home, you should cut the turnip off and store the greens separately.
• All you need is an airtight bag and they’ll stay fresh in your fridge for about four days.
2 cups (300 g) turnip greens, chopped
1 tablespoon (11 g) Dijon mustard
2 teaspoons (10 ml) coconut oil
Sauté the greens in coconut oil. Remove from heat and stir in the Dijon mustard for a tangy side dish.
1 cup (150 g) turnip greens
1/4 head green cabbage
1 green apple, cored
1 orange, juiced
Juice the orange first. Combine it with the greens, cabbage, and apple. Blend all of the ingredients until smooth. Add water or ice if needed for desired consistency.
1. Boil and top with sautéed veggies.
2. Add to juices and smoothies.
3. Mix and serve with fermented cabbage to add color and nutrients.
This little Italian green may look, taste, and be most often prepared as a vegetable, but it is actually a fruit. It is cousins with the pumpkin and is essentially a green summer squash that you’re probably most used to seeing sliced and deep fried into zucchini “chips” or “poppers” that are laced with fat and calories. There’s a lot more to the zucchini than a delivery mechanism for ranch dressing, though. Try some grilled in a sandwich or mixed into a stir-fry dish, and you’ll see the true potential of this fruit—and gain all the health benefits in the process.
NUTRITIONAL INFORMATION |
|
1 cup (120 g), chopped |
|
Calories: |
18 |
Fat: |
0.16 g |
Carbohydrate: |
3.92 g |
Dietary fiber: |
1.8 g |
Sugar: |
0.45 g |
Protein: |
0.82 g |
Low in calories and high in water content, zucchini will keep you away from snacking and will hydrate you at the same time. Because it is rich in fiber, it’ll also keep you fuller longer while assisting in the weight-loss process.
Zucchinis are full of phytonutrients, which can reduce your symptoms of benign prostatic hypertrophy, which enlarges your prostate—ultimately resulting in difficult urination and poor sexual performance. Almost half the men with this condition report having a poor sex life, but diets rich in foods like zucchini helped them reclaim their function.
Zucchini’s ability to increase manganese levels in your system spikes levels of an enzyme called superoxide dismutase, which has been proven to protect you from oxidative stress. It also helps produce proline, which triggers collagen formation resulting in better, healthier, and younger looking skin.
1. Slice zucchini and use as a dipper for salsa, guacamole, or other dip.
2. Slice lengthwise, drizzle with olive oil, and top with sea salt before grilling into a savory snack.
3. Include in egg scrambles.
4. With a spiralizer, make into zucchini noodles for an easy pasta swap.
1 banana
1 large apple
1 zucchini
6 ounces (175 ml) coconut milk
Blend all of the ingredients on high, until smooth.
2 cups (240 g) shredded zucchini (about 2 medium zucchini)
3 eggs
1 tablespoon (7 g) coconut flour
1/2 teaspoon salt
1/4 teaspoon pepper
Coconut oil
Shred the zucchini and ring dry with a paper towel. In a large bowl, beat the eggs together. Sift the coconut flour into the eggs and beat together. Mix the shredded zucchini, salt, and pepper together, and combine with the egg mixture. Pan fry in coconut oil.
2 cups (80 g) basil
1/4 cup (25 g) raw almonds
1/3 cup (80 ml) olive oil
4 cups (480 g) zucchini and spinach, finely chopped
Salt and pepper to taste
Place the basil and almonds into a blender or food processor. Pulse for 30 seconds. As blender is running, drizzle in olive oil through the top lid. Stop when the olive oil is gone and the pesto is completely mixed. Add salt and pepper to taste. Add the pesto to spaghetti squash or meat, such as steak or salmon. You can add 2 cloves of garlic or some lemon juice to jazz up the flavor of the pesto.
PREP TIP
• When preparing zucchini, make sure to remove both the top and bottom before cooking and wash thoroughly. Steaming lets your zucchini keep the most nutrients.
BUYING AND STORAGE TIPS
• Organic zucchini is your best bet to avoid genetically modified varieties that are laced with pesticides.
• Leave unwashed zucchini in an airtight container in your fridge for a week.
• If you want to freeze them, they’ll keep longer, but they will get a little rubbery in the process.