Bryan Johnson@bryan_johnson
What I'm eating today
Layered Cauliflower Purée with Spinach, Black Lentils, Sweet Potato Ribbons & Oyster Mushrooms
Ingredients
Cauliflower Purée
1 medium head organic cauliflower, chopped (≈500 g)
¼–½ cup low-sodium vegetable broth (no additives, no sugar)
1 tbsp nutritional yeast (≈5 g)
1 tsp Blueprint extra virgin olive oil (5 g)
Sautéed Spinach
4 packed cups organic spinach (≈120 g)
1–2 tbsp filtered water (for gentle sauté)
Black Lentils
½ cup cooked black lentils (≈100 g)
1 tbsp fresh parsley, finely chopped
Sweet Potato Ribbons
1 small organic sweet potato (≈150 g), shaved into ribbons using a vegetable peeler
1 tsp avocado oil (5 g)
Oyster Mushrooms
1½ cups oyster mushrooms (≈120 g), torn
1 tsp avocado oil (5 g)
Garnish
1 tbsp hemp seeds (≈10 g)
Method
1. Cauliflower Purée
Steam cauliflower until very tender, with no browning.
Blend with warm vegetable broth, nutritional yeast, and EVOO until completely smooth and silky.
Adjust broth for texture; keep warm.
2. Spinach
In a pan over low heat, add spinach with a splash of water.
Gently wilt until just tender and vibrant green. Remove immediately.
3. Lentils
Bring a pot of filtered water to a gentle boil.
Add lentils and boil uncovered for 8 minutes.
Drain immediately.
While warm, fold in 1 tbsp fresh parsley, finely chopped.
4. Sweet Potato Ribbons
Toss ribbons lightly with avocado oil
Bake at 300°F / 150°C until soft and pliable (about 18–22 minutes).
Avoid caramelization or crisping.
5. Oyster Mushrooms
Toss mushrooms with avocado oil.
Roast at 300°F / 150°C until just tender and lightly cooked (12–15 minutes).
No browning.
Assembly
Spoon warm cauliflower purée onto the base of each plate.
Layer sautéed spinach evenly on top.
Add black lentils with parsley.
Arrange sweet potato ribbons softly over the lentils.
Finish with oyster mushrooms and a light sprinkle of hemp seeds.
Serve warm.
Estimated Macros (Per Serving)
Calories: 315–335 kcal
Protein: 16–18 g
Carbohydrates: 36–38 g
Fiber: 13–15 g
Net carbs: 21–23 g
Fat: 12–13 g
Serving size: 2
Saturated fat: 1 g
Sugar (naturally occurring): 7–8 g
Sodium: low–moderate (from low-sodium broth + nutritional yeast)
Blueprint Notes
Cook temps intentionally kept low to avoid AGEs
Lentils provide slow digesting protein and resistant starch
Sweet potato portion controlled to maintain glycemic balance
Hemp seeds add omega-3s without excess fat
Zero added salt, spices, or sugars