How To Make My Anti-Aging Meals (Live to 120+)

Cooking Video Summary

Bryan Johnson says his meals are designed around “elite” ingredients, a target of 25% protein, 35% carbohydrates, and 40% fat, foods in the Don’t Die Food Guide, and avoiding ingredients such as sugar and fried foods. His chef prepares food in batches intended to last up to three days.

1. Sweet Potato Curry with Quinoa

Ingredients

• 1 whole onion
• ½ tbsp avocado oil
• Ginger and a couple of garlic cloves
• Sweet potatoes and carrots (quantities not specified)
• Broccoli and cauliflower, including the stems and florets (quantities not specified)
• Black pepper and 1 tsp turmeric
• Water, enough to cover the vegetables
• Green beans, peas, and cilantro (quantities not specified)
• Juice of 2 limes
• Macadamia nut milk (quantity not specified)
• Quinoa: 1 cup
• Vegetable stock: 2 cups
• Garnishes: black sesame seeds, cilantro, microgreens, optional edible flowers, and lime wedges

Method

1. Finely dice the onion. Heat a medium stainless-steel or ceramic pot over medium-high heat, add avocado oil, then reduce to medium so the oil does not exceed 375°F (190°C).
2. Cook the onion, stirring, until translucent, about 5 minutes. Peel the ginger with a spoon; finely mince it with the garlic and cook with the onion for a few minutes.
3. Peel and cube the sweet potatoes; peel and slice the carrots. Add both to the pot and stir.
4. Chop the broccoli and cauliflower. The presenter recommends letting them sit for 40 minutes after chopping before cooking. Add them to the pot with the black pepper and turmeric.
5. Add enough water to cover everything. Bring to a boil, cover, and gently simmer for 15 minutes.
6. Meanwhile, bring the quinoa and vegetable stock to a boil in a separate pot. Lower the heat and simmer for 15 minutes; turn off the heat and let it stand covered.
7. Add the peas, chopped green beans, cilantro, lime juice, and macadamia nut milk to the curry. Bring it briefly to a boil, then turn off the heat.
8. Fluff the quinoa and serve as a base, topped with curry and plenty of broth. Garnish as desired.

Tips and Prep

• The presenter recommends stainless-steel or ceramic cookware rather than non-stick cookware.
• Add citrus juice at the end to preserve its flavor.
• For meal prep, store the curry and quinoa separately, then reheat and combine when serving.

2. Green Smoothie

Ingredients

• Macadamia nuts and macadamia nut milk or another liquid (the amount and exact liquid are unclear in the subtitles)
• 1 banana, preferably frozen
• 3 frozen cherries
• Pomegranate seeds, hemp seeds, wheatgrass, vanilla extract, and chia seeds (amounts not specified)
• Juice of ½ lemon
• 1 celery stalk
• 1–2 handfuls washed spinach
• Optional: filtered water or nut milk to thin
• Optional garnish: strawberry and mint

Method

1. Add the liquid first, followed by the banana and remaining ingredients except the spinach.
2. Blend for 30 seconds.
3. Add the spinach and blend again until thoroughly mixed.
4. Serve; add more filtered water or nut milk if you prefer a thinner smoothie. Garnish with strawberry and mint if desired.

Tips and Prep

• Frozen banana helps thicken the smoothie.
• The presenter distinguishes smoothies from juice because the blended fruit and vegetables retain their solid parts and fiber.
• The smoothie can be made in a large batch and stored in an airtight container in the refrigerator for 3–4 days. Stir or shake before drinking.

3. Roasted Vegetable, Chickpea, and Lentil Bowl

Ingredients

• ½ cauliflower, cut into bite-sized pieces
• 1 zucchini
• 1 red bell pepper
• About 1 tsp macadamia nut oil, avocado oil, or another high-smoke-point oil
• Black lentils: ¾ cup
• Cold water for lentils: about 1½ cups
• Shiitake mushrooms and 1 tsp avocado or other high-smoke-point oil (mushroom quantity not specified)
• Dressing:
  • 1 cup cooked chickpeas
  • 1 tbsp nutritional yeast
  • 1 tbsp olive oil
  • 1 garlic clove
  • 1 tbsp lemon juice
  • 4 tbsp filtered water
  • A handful of chives
• 1–2 handfuls kale
• Hemp seeds and a lemon wedge, for serving

Method

1. Preheat the oven to 400° (unit not stated). Chop the cauliflower, zucchini, and bell pepper into bite-sized pieces; remove the pepper’s bitter white membrane.
2. Lightly oil a baking sheet. Toss the vegetables with the remaining oil, spread them evenly on the sheet, and roast for about 15 minutes.
3. Put the lentils and cold water in a pot. Bring to a boil, partially cover, reduce to medium-low, and simmer for about 15 minutes.
4. Heat a stainless-steel pan for a few minutes. The presenter checks readiness by splashing on a teaspoon of water: if it forms beads, the pan is ready. Add the mushrooms and oil; sauté for about 5 minutes, stirring occasionally. Set aside.
5. Blend all dressing ingredients for 30 seconds.
6. Put the lentils in a shallow bowl. Toss the roasted vegetables, mushrooms, kale, and dressing together, then serve over the lentils.
7. Finish with a large pinch of hemp seeds and a lemon wedge.

Tips

• Spread the vegetables evenly on the baking sheet.
• The presenter uses high-polyphenol olive oil in the dressing; Blueprint olive oil is specifically mentioned.

Presenter and Referenced Sources

Bryan Johnson, on the Bryan Johnson channel. He refers to the Don’t Die Food Guide, scientific literature, and Blueprint olive oil, and recommends another video about his “Super Veggie” dish.