5 recipes from the new “Bulletproof Cookbook” (no coffee mug needed)

So you’ve had your butter-boosted coffee for breakfast… now what?

With his new Bulletproof: The Cookbook, biohacking legend Dave Asprey is making it easy to eat the Bulletproof way all day long. The cookbook is based on The Bulletproof Diet, Asprey’s bestselling 2014 guide, and the key principles of both are this: avoid toxins, load up on “good” saturated fats and grass-fed proteins, and pay attention to cooking methods. Oh yeah, and drink that coffee every morning…

The 125 recipes range from smoothies and soups to entrees and desserts (including plenty of vegetarian options), all of which are designed, like Asprey’s now-famous coffee spiked with grass-fed butter and MCT oil, to stimulate fat loss and boost energy.

And they come with proof of efficacy; after all, these are the exact dishes Asprey himself eats to maintain his 100 pound weight loss and stay fueled while running his rapidly growing empire.

“I created Bulletproof to give people the tools, information, and solutions to maximize their potential, increase their energy, and feel great,” he explains. “A key ingredient to the Bulletproof lifestyle is delicious food, and I wanted to share a collection of the recipes my family and I enjoy so [others] can incorporate them into their lives, too.”

Here, Asprey shares five recipes from the book that’ll take you from a.m. workout to lights out—cupcakes included.

First up? A Bulletproof-approved a.m. boost that doesn’t include coffee…

Reprinted from Bulletproof: The Cookbook by Dave Asprey. Copyright (c) 2015 by Dave Asprey. By permission of Rodale Books.

Breakfast: Steamed Kale and Pineapple Smoothie

If you’re following the Bulletproof Diet note for note, butter brew is your breakfast. So a smoothie lets you mix things up—and its super nutritious, Asprey says.

“This recipe is a great mix of macro and micro-nutrients, including the monounsaturated fat from avocado,” he says. That pineapple and kale are extra-high in vitamins and antioxidants is a no-brainer by now—but why cook the kale before it goes in the blender? According to Asprey, “Steaming the kale before you add it to the smoothie helps keep the oxalates low.” (Oxalates are toxins inherent in kale and other vegetables. He goes into further detail about them here.) Added bonus: It’s a toasty alternative to your typical frozen smoothie.

Ingredients
1 cup packed chopped kale leaves (center ribs removed)1 cup chopped pineapple1/2 avocado, peeled1 tsp fresh lime juice2 Tbsp high-quality, heat-stable protein powder (optional)

In a saucepan fitted with a steamer insert, bring a cup or so of water to a simmer. Add the kale, cover, and steam until cooked, about 5 minutes. Transfer the kale to a blender.

Measure out 1/4 cup of the steaming water and add to the blender along with the pineapple, avocado, and lime juice. Blend until smooth and creamy. Add more hot water if you want a thinner consistency. If desired, for extra protein, add the protein powder and lightly blend until the protein is mixed in. Serves 1 or 2.

Reprinted from Bulletproof: The Cookbook by Dave Asprey. Copyright (c) 2015 by Dave Asprey. By permission of Rodale Books.

Lunch: Winter Vegetable Salad
This salad may not look any different than your usual takeout lunch, but come on: You know there’s always a Bulletproof twist in Asprey’s world. In this case, the recipe is low in sugar and high in healthy fat. Oh, and it’s flavored with bacon (grass-fed and pasture-raised, of course).

“All of the vegetables in this recipe are low-fructose and nutrient-dense,” notes Asprey, who adds that you can choose which veggies to include “based on what’s available and seasonal in your area.” The other supercharged element is found in the dressing, which blends olive oil and XCT oil (a signature Bulletproof product that contains high levels of satiating, high-quality fat). As he explains, “Olives are a great source of monounsaturated fats and have powerful polyphenols that act as antioxidants and anti-inflammatory agents. XCT oil is tasteless and odorless and provides a quick burst of energy, while also promoting healthy cholesterol levels.” AKA no post-lunch slump.

Ingredients
2 slices thick-cut pastured bacon2 1/2 pounds winter vegetables such as sweet potatoes, carrots, parsnip, winter squash, and turnip, cut into 1-inch pieces4 tsp Bulletproof Brain Octane oil (or MCT or coconut oil)6 tsp high-quality olive oil1 Tbsp chopped fresh herbs (such as thyme, rosemary, and oregano)Sea salt1/2 small head cabbage (9 oz.), cored and cut lengthwise into 1-inch-thick slices2 tsp apple cider vinegar2 Tbsp chopped raw almonds

Preheat the oven to 320 degrees. Line a baking sheet with parchment paper.

Arrange the bacon on the baking sheet and bake until just cooked through, but not browned, about 10 minutes. Let cool and coarsely chop. Reserve the pan and bacon fat and leave the oven on.

Add the vegetables to the bacon fat in the pan and toss with the Brain Octane oil, 4 teaspoons of the olive oil, the herbs, and salt to taste. Bake until just beginning to soften, about 20 minutes.

Add the cabbage to the baking sheet, tossing to combine, and continue to bake, tossing once, until all vegetables are tender, about 30 minutes. Drizzle the vegetables with the remaining 2 teaspoons olive oil and the vinegar and sprinkle with the bacon and almonds. Serve warm or at room temperature. Serves 2.

Reprinted from Bulletproof: The Cookbook by Dave Asprey. Copyright (c) 2015 by Dave Asprey. By permission of Rodale Books.

Afternoon Pick-Me-Up: Upgraded Bone Broth
As an alternative to your afternoon tea is Asprey’s skin and gut health booster made with his signature bone broth—and an extra dose of bone- and tissue-repairing collagen, natch.

“Bone broth is a great source of nutrients including minerals, collagen, and gelatin,” says the Bulletproof founder. “Collagen is largely missing from modern diets and bone broth happens to be an inexpensive and delicious way to get it. This bone broth recipe is rich and robust in flavor, with a thin, elegant texture.” And it’s caffeine-free, too, in case you’re still buzzing from that a.m. cup of (butter-infused) Joe.

Ingredients3 medium carrots, cut into rough chunks3 medium celery stalks, cut into rough chunks2 1/2 pounds assorted beef marrow bones from grass-fed beef1 bouquet garni: Your choice of fresh oregano, rosemary, thyme, sage, etc., tied in a bundle with kitchen twine1 to 2 Tbsp apple cider vinegar1 cup Bulletproof Upgraded Collagen Powder per 4 cups of broth (optional)Sea salt

In a large stockpot, lightly sauté the carrots and celery for a few minutes until translucent. Add the beef bones and bouquet garni and cover with water. Add the vinegar (it helps draw out the nutrients from the bones). Simmer over low heat (do not boil) for anywhere between 8 and 14 hours.

When your broth is a deep brown color and you are happy with the concentration of flavor, remove the bones and strain the vegetables out. If using collagen powder, add the amount appropriate to the amount of broth and stir until dissolved.

Add salt to taste, if desired, then store in canning jars in the refrigerator for future use. Makes about 8 cups.

Reprinted from Bulletproof: The Cookbook by Dave Asprey. Copyright (c) 2015 by Dave Asprey. By permission of Rodale Books.

Dinner: Hanger Steak + Herb Butter
If you’re going to do a steak dinner, Asprey says it should be healthy. “This recipe is packed with flavor from antioxidant-rich herbs, not to mention plenty of rich and delicious grass-fed butter. Grass-fed meat is high in fat-soluble vitamins such as A, E, D and conjugated linoleic acid,” the latter of which the American Journal of Clinical Nutrition found provides “a modest loss in body fat in humans.” The other reason he loves this dish? “It’s also really delicious and satisfying.” Not to mention the fact that it takes less than 30 minutes to make—date night, sorted.

Ingredients1 hanger steak (1/2 pound)1 Tbsp Bulletproof Brain Octane oil (or MCT or coconut oil)1 lemon4 Tbsp (2 oz.) grass-fed unsalted butter, at room temperature1 Tbsp minced chives2 Tbsp mixed chopped fresh herbs (oregano, thyme, or rosemary)Sea salt3 cups (about 3 oz.) spinach

Rub the steak with the Brain Octane oil and set aside.

Grate 2 teaspoons of zest from the lemon. Halve the lemon and cut into wedges. Squeeze out 1 teaspoon of juice and set the remaining lemon wedges aside.

In a small bowl, combine the lemon zest, butter, chives, herbs, and 1 teaspoon sea salt, stirring well to combine and create a compound butter. Stir in the lemon juice.

Heat a grill pan over (or fire up your grill to) medium-high heat. Season the steak with sea salt, place on the grill, and reduce the heat to medium-low. Cook, taking care not to char the meat, for 5 to 6 minutes per side for rare, 6 to 7 minutes per side for medium-rare. Transfer the steak to a plate, top with 2 1/2 tablespoons compound butter (reserve remaining compound butter for another use), and allow to rest for 5 minutes.

Slice the steak thinly across the grain, and serve with the spinach, topping with meat juices and a squeeze of lemon. Serves 2.

Reprinted from Bulletproof: The Cookbook by Dave Asprey. Copyright (c) 2015 by Dave Asprey. By permission of Rodale Books.

Dessert: Bulletproof Cupcake
It took Asprey (in collaboration with his kids) two years to develop this recipe, but the end result, he promises, is totally worth the wait. “These cupcakes are not just rich and delicious, they are also packed with healthy fats and antioxidants,” he says. “They also don’t have any refined sugars, so they won’t make you feel terrible like most other baked goods.”

Even the 85 percent cacao chocolate has powerful health benefits. “Chocolate is full of polyphenols, copper, and other important antioxidants,” explains Asprey. So that sort of means we can have seconds, right?

Ingredients6 Tbsp erythritol6 Tbsp xylitol12 oz. dark chocolate (at least 85 percent cacao), chips or finely chopped bar1 1/2 sticks (6 oz.) grass-fed unsalted butter, at room temperaturePinch of pink Himalayan salt6 large pastured eggs, at room temperature, separated2 tsp lab-tested, mold-free vanilla powder, such as Bulletproof VanillaMax1 tsp cocoa powder, such as Bulletproof Upgraded Chocolate Powder1 Tbsp sweet rice flour (if sweet rice flour is not available, just omit it; don’t substitute regular rice flour, which will make the cupcakes taste gritty)

Position racks in the upper and lower thirds of the oven and preheat to 350 degrees. Line 20 cups of 2 muffin tins with paper liners.

Pulse the erythritol and xylitol in a blender until finely ground. Set aside.

In a small saucepan, bring about 2 cups water to a simmer over medium-low heat.

Place the chocolate and butter in a large heatproof bowl that can sit on top of the saucepan but not directly touching the water. Place the bowl on the pan and stir occasionally until the chocolate and butter are completely melted, about 10 minutes. Remove from the heat and set aside to cool slightly.

In a stand mixer with the paddle attachment, beat together 6 tablespoons of the powdered erythritol/xylitol, the salt, and egg yolks on medium-high speed until the mixture is thick and pale, about 3 minutes.

Using a rubber spatula, gently fold the yolk mixture into the melted chocolate and stir in the vanilla powder, cocoa powder, and sweet rice flour.

In a separate bowl, with an electric mixer, beat the egg whites on medium speed until soft peaks form. Slowly beat in the erythritol/xylitol, then increase the speed to medium-high and beat until medium peaks form. (Be cautious of erythritol’s strongly cooling reaction with the proteins in the egg, which drops the temperature of the mixing bowl by about 20 degrees.)

Gently fold the egg white mixture into the chocolate mixture, one-third at a time, until combined.

Using a 1/4-cup ice cream scoop or cup measure, spoon the batter into the muffin cups. Bake until a toothpick inserted in the center of a cupcake comes out with a few moist crumbs, about 25 minutes. Let cool in the pan about 5 minutes before transferring to a cooling rack to cool completely. Makes 20 cupcakes.

Catching up on Bulletproof? Here’s the 411. Already a fan? These 35 Paleo recipes that don’t include meat will keep you busy in the kitchen…

Reprinted from Bulletproof: The Cookbook by Dave Asprey. Copyright (c) 2015 by Dave Asprey. By permission of Rodale Books.