The 4-Hour Body_ An Uncommon Guide to Ra - Timothy Ferriss [220]
On the Go Hummus
3 cups garbanzo beans
3 tbsp tahini
3 tbsp tamari
3 cloves garlic
¼ cup lemon, lime, or orange juice
½ tsp cumin
¼–½ cup water
Process all ingredients except water in blender or food processor. Add a small amount of water at a time to keep ingredients moving in blender or processor, as needed. Great with tortillas or pita and laced with kalamata olives for trailside lunch on those long runs. For a great sandwich, add slices of red bell pepper, tomatoes, and choice of salad greens. Serves 6–8.
Dinner
Dinner #1: Scott’s Sweet Potatoes,
Garlicky Greens, and Tempeh
Sweet Potatoes
4 sweet potatoes, sliced in wedges
1 tbsp olive or canola oil
1½ tsp sea salt
1 tsp paprika
1 tsp rosemary
Preheat oven to 375°. Toss potatoes with oil and seasonings. Arrange on a preseasoned baking sheet. Bake for 20–30 minutes until potatoes are cooked through and lightly browned.
Garlicky Greens
1 tbsp olive oil
2 cloves garlic, minced
1 jalapeño pepper, deseeded and minced (optional)
1 bunch kale, collards, or chard, deveined and coarsely chopped
½ tsp sea salt or tamari
Preheat skillet and olive oil. Sauté garlic and pepper for 1–2 minutes. Add greens and salt. Sauté for 5–8 minutes. Serves 4.
Calories per serving: 230, carbs: 38 g, protein: 4 g, fat: 7 g
Lime Tamari Tempeh
1 8–12 oz. pkg tempeh
½ tsp olive oil
juice of one lime or lemon
1–2 tbsp shoyu or 2 tbsp miso mixed with ¼ cup water
Preheat large skillet with oil over medium low to medium heat. Slice tempeh into ¼–⅛″ strips. Add tempeh to skillet. Sauté for 5–8 minutes on each side or until lightly browned. Turn heat to very low or off, squeeze lime over tempeh, and sprinkle tamari or shoyu and allow flavors to blend 2–5 minutes.
Dinner #2: Tempeh Tacos
½ medium-size onion, chopped
3 cloves garlic, minced
1 jalapeño pepper, minced
2 tbsp olive oil
2 10-oz pkgs tempeh, diced into ⅛″ cubes
4 tbsp Mexican seasoning
1 tsp salt
1 cup water
¼ cup chopped cilantro
12 whole grain or corn tortillas
any combination tomatoes, avocadoes, romaine lettuce, cilantro, bell peppers, and jalapeños for garnishes
Sauté onion, garlic, and jalapeño in olive oil until soft. Add diced tempeh and continue to sauté for 2 minutes. Add seasoning, salt, and water. Cook the mixture 10–25 minutes, until enough liquid evaporates that you’re left with a thickened sauce. Just before serving, add cilantro and stir.
Heat tortillas over a griddle or wrapped in foil in the oven. Fill each tortilla with 2–3 tbsp tempeh mixture and your choice of garnishes. Serves 4–6.
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So how does an omnivore adapt when they try to move to a PPBD? That’s where the next chapter and Dr. John Berardi come in. It’s also where we’ll look at the dangers of PPBDs and my conclusions.
TOOLS AND TRICKS
None! You’ll need to read the next chapter to get those.
End of Chapter Notes
12. This assumes the plants are not coming primarily from monocrops like soy, wheat, and corn. I believe that industrial production of annual grains has done as much damage to the environment as factory farms, based on habitat destruction (and therefore species eradication) and carbon footprint data.
13. How do you make vegetarians smarter? Have them take creatine. In one double-blind placebo- controlled study (http://www.ncbi.nlm.nih.gov/pmc/articles/PMC1691485/?tool=pmcenrez), 45 young-adult vegetarians were given 5 grams of creatine daily for 6 weeks, and the researchers concluded that “Creatine supplementation had a significant positive effect (p<0.0001) on both working memory (backward digit span) and intelligence (Raven’s Advanced Progressive Matrices).” 2 grams per day did not replicate these results in separate studies.
THE MEATLESS MACHINE II
A 28-Day Experiment
John Berardi PhD specializes in exercise and nutrient biochemistry. He has published studies on subjects ranging from plant-based supplementation and probiotics to the effects of exercise