Bulletproof Thanksgiving: Pumpkin Spice Latte, Cauliflower Mash, Cupcake Recipes
By: Dave Asprey
November 24, 2014
Eating Bulletproof means eating both delicious and nutritious food. Here’s what’s on the menu this Thanksgiving – the full recipes are below.
Several of these recipes are straight out of The Bulletproof Diet Book. Some of them, I concocted just as special Thanksgiving Day treats.
The most important thing to do on Thanksgiving – aside from eat, of course?
Carve out some time with your family to reflect on what you’re grateful for! Lots of research has shown that cultivating gratitude is one of the best biohacks there is. Listen to these gratitude podcasts on your upcoming Thanksgiving road trip or airplane ride to learn more about why and how gratitude works:
- UJ Ramdas on Success and Gratitude, #80
- Anna Akbari on Creating Digital Happiness, #92
- Amber Lyon on Psychedelic Healing and Reset.Me, #143
- Philip McKernan on Finding and Understanding Value, #163
If you’re new to the blog and are wondering what these recipes are all based on, you can learn more about the foods that make you feel and perform at your personal peak by downloading the free Bulletproof Diet Roadmap here.
Here are some ideas for a deliciously Bulletproof Thanksgiving…
Bulletproof Thanksgiving feast menu:
(Full recipes below – just scroll down.)
Thanksgiving Day Breakfast:
- 1) The Bulletproof Pumpkin Spice Un-Latte
Thanksgiving Lunch/Snack (to tide you over if you eat dinner on the later side):
- 2) “Oh My Word” Bulletproof Chili
- 3) Chocolate-Drizzled Pear Salad
- 4) Cauliflower-Bacon Mash
- 5) Bulletproof Roast with Brussels Sprouts
- 6) Bulletproof Cupcakes
- That was a trap – no alcohol is in the green zone of the Bulletproof Diet! 🙂
- If you are going to drink anyways, because it’s a special occasion, at least use the hacks in the Bulletproof alcohol infographic and hack-your-hangover guide so you feel ok the next day.
FULL RECIPES BELOW:
1. The Bulletproof Pumpkin Spice Un-Latte
Servings: This will make approximately 4-6 cups of pumpkin spice coffee.
NOTE: This is not an every day kind of drink, but a special treat! Stick with classic Bulletproof Coffee to feel your absolute best all day long.
1 ¼ Cup Full Fat, Unsweetened Coconut Milk (you can used canned if you want)
3 tablespoons Organic Pumpkin Puree
2 tablespoons Stevia/Erythritol blend (you may prefer raw honey or maple syrup)
1 tablespoon Grass-fed Ghee or Unsalted Butter
1 teaspoon Pumpkin Pie Spice
½ teaspoon Vanilla
Optional: 1 tablespoon raw organic maple syrup
Optional: 2 tablespoons raw whipped cream on top
Combine all ingredients in saucepan. Over medium heat, simmer for approximately five minutes. Stir well to evenly blend spices and oils.
In blender, add 2 1/2 cups Bulletproof coffee (brewed strong), add pumpkin spice mixture from saucepan – blend on high for 30 seconds until creamy and frothy.
(Option: if you don’t have blender, add premade coffee to pumpkin mixture and use hand blender in saucepan – blend till smooth and frothy.)
Optional: if you would like a sweeter (but less Bulletproof) version, add 1 tablespoon Raw Organic Maple Syrup to the blend.
Optional: add raw cream/whipped cream on top for a special treat, if you can find it!
2. “Oh My Word” Bulletproof Chili
Serves: 4 people.
If you eat your Thanksgiving dinners on the later side, you’ll love a small bowl of this in the afternoon to tide you over – it’s great because it tastes best made in advance, all you have to do is reheat the day of!
NOTE: A recipe like this is always better if it sits in the refrigerator all day, or overnight. This is easy to put together in the morning, refrigerate, and reheat at night.
1 tablespoon Bulletproof MCT Oil
1 teaspoon grass-fed butter
1 cup chopped onions (1/4 cup set aside)
4-5 large garlic cloves, chopped (+ 1 extra clove, chopped set aside)
1 ½ pounds grass-fed ground beef
2 tablespoons ancho chili powder
1 teaspoon chipotle chili powder
1 teaspoon red (cayenne) chili powder
2 tablespoons ground cumin
6 medium size organic tomatoes, chopped
1 cup water
2 tablespoons fresh chopped oregano
2 teaspoons dried basil
½ cup organic chicken broth
½ cup gluten-free beer
¼ cup organic tomato paste
½ ounce grated Bulletproof Chocolate Bar (approx. 2 tablespoons)
¼ teaspoon cinnamon powder
1 butternut squash, cubed – tossed with MCT Oil, salt/pepper, baked
Salt and pepper to taste
1) Heat oil and butter in large skillet, add ¾ cup chopped onions and 4 chopped garlic cloves. Sauté over medium heat until onions are translucent. Add beef and sauté until beef is browned, breaking up large pieces with spatula. Salt and pepper beef to taste. When beef is browned add ancho, chipotle, red chili powder, and cumin, set aside.
2) In large kettle add chopped tomatoes, water, remaining ¼ cup chopped onions and remaining chopped garlic clove and let simmer for approximately 4-5 minutes over medium heat – lightly salt. Reduce heat to medium-low, add oregano, basil and allow to simmer a few minutes more. Add cooked beef to cooked tomatoes, add chicken broth, beer and let simmer for 2-3 minutes. Add grated chocolate and cinnamon, stir in, let simmer for approximately 5 more minutes. Remove from heat and let cool.
3) Preheat oven to 350 degrees. To bake butternut squash cubes: put cubes into mixing bowl and toss with 1 tablespoon Bulletproof MCT oil – just to coat, lightly salt, and spread on baking sheet and let bake until tender.
4) When ready to serve chili, heat chili over medium heat and add baked butternut squash cubes. Serve and enjoy.
3. Chocolate Drizzled Pear Salad (with Lemon Rosemary Vinaigrette):
Serves: 2 people.
For the Salad Base:
- 3 cups Mixed Organic Baby Greens
- 1 small shallot, sliced
Combine Organic greens and shallot in salad bowl, set aside.
For the Dressing – Lemon Rosemary Vinaigrette:
- 1/2 lemon, juiced
- 1/2 cup MCT Oil
- 1 garlic clove, crushed
- 1 tablespoon fresh rosemary, chopped
- 1/8 teaspoon dijon mustard
- 1 – 1/4″ slice of pear, pealed
- pinch Himalayan sea salt
- fresh ground pepper
Combine all ingredients in blender and blend until smooth. Set aside.
For the Chocolate Pear Drizzle:
- 1 pear sliced, skins on
- 1 teaspoon organic, raw honey
- 1 tablespoon fresh chopped thyme
- 1/2 ounce chocolate
- 1-2 pinches cayenne pepper
- 1/4 teaspoon fresh rosemary, finely chopped
- 1/4 cup crumbled goat cheese
Preheat oven to 350 degrees. Line a cookie sheet with parchment paper. Lay sliced pears out on cookie sheet. Drizzle pears lightly with raw honey and chopped thyme. Put in oven to bake until just soft, approximately 8-10 minutes.
While pears are baking, in a saucepan over medium heat, melt 1/2 ounce of Bulletproof Chocolate. When chocolate is fully melted, add the cayenne pepper and rosemary, stir and let sit.
When pears are done, remove from the oven, and using a spoon, drizzle the pears lightly with the melted chocolate sauce. Set aside.
When ready to serve salad – toss salad with Lemon/Rosemary vinaigrette, top with pears, and crumbled goat cheese. Serve and enjoy.
4. Cauliflower-Bacon Mash
Serves: 2-4 people
You will never miss eating mashed potatoes again now that you can have this deliciously creamy, bacon-flavored mashed cauliflower instead!
1 large head cauliflower, cut into florets
4 tablespoons grass-fed unsalted butter
2 tablespoons MCT oil
1/2 tablespoon apple cider vinegar
Sea salt to taste
1/2 pound pastured, preservative-free bacon lightly cooked at medium-low (not crispy—keep those fats intact), diced
Steam the cauliflower until tender, drain, and blend ¾ of the cauliflower with all other ingredients except the bacon in a high-powered blender. Stir in the bacon. Pulse until chunky. For amazing flavor, add 1-2 tablespoons of the bacon grease (as long as it didn’t smoke when you were cooking the bacon at a low temperature). Serve and enjoy.
5. Bulletproof Roast with Brussels Sprouts
Serves: 2-4 people
Note: For this recipe you’ll need a slow cooker, which is on the Suspect list because people tend to use it to overcook things. As long as you don’t do that, it’s a great tool that I recommend getting to make lots of Bulletproof dishes with minimal effort.
1 pound grass-fed, organic bottom sirloin or skirt steak
2 tablespoons sea salt
1 tablespoon ground turmeric
1 teaspoon dried oregano
2 tablespoons MCT oil
3 tablespoons grass-fed unsalted butter
1.5 tablespoons apple cider vinegar
1 pound Brussels sprouts (halved)
2 tablespoons grass-fed unsalted butter
2 teaspoons sea salt
2 teaspoons ground turmeric
To make the meat: Coat the meat with the salt, turmeric, and oregano. Place the seasoned meat in the slow cooker and pour the MCT Oil over the meat. Add the butter and slow cook on low for 6 to 8 hours or until the meat is shreddable. After the meat is cooked, add the vinegar.
To make the Brussels sprouts: preheat the oven to 300F. Place the sprouts in a baking pan with the butter. Sprinkle on the salt and turmeric. Bake for 30 to 45 minutes. Serve and enjoy.
6. Bulletproof Cupcakes (either chocolate or coffee flavored!)
Servings: makes 18 cupcakes (modifications below for 1 dozen or 2 dozen).
Note: It took me many years, but I finally figured out how to make baked goods Bulletproof. This will soon be one of your favorite foods on the Bulletproof Diet!
12 tablespoons erythritol or hardwood xylitol or a 50/50 mix (best)
12 ounces 85% or darker chocolate, chopped or chips
3/4 cup grass-fed unsalted butter, at room temperature
Tiny pinch sea salt
6 eggs at room temperature, separated
2+ teaspoons vanilla extract or 1 teaspoon ground vanilla
1 teaspoon cocoa powder (or very finely ground coffee beans)
1 tablespoon sweet rice flour (omit if you can’t find it and do not use normal rice flour, which is gritty)
Preheat the oven to 350°F.
Line 18 muffin tin cups with paper liners. If you’d like to make a dozen, reduce the recipe by 1/3. If you’d like to make 2 dozen, increase the recipe by 1/3. Powder the erythritol and/or xylitol in a blender. Make sure to pulse it so friction doesn’t melt the xylitol into a sticky mess! Set aside.
Melt the chocolate and butter in a heavy, medium saucepan over low heat, stirring constantly, until smooth. Remove from the heat and stir often as it cools a little. Set aside. Mix 6 tablespoons of the powdered xylitol/erythritol, salt, and all 6 egg yolks and beat on medium to high speed for about 3 minutes until you get something very thick and pale.
Using a spatula, fold the egg-xylitol blend into the still-warm chocolate and add the vanilla, cocoa powder or coffee, and flour. Use a separate bowl to beat the egg whites on high speed until soft peaks form. Then slowly add the remaining 6 tablespoons of xylitol/erythritol and beat until medium-firm peaks form. Fold the egg whites into the chocolate–egg yolk mixture little by little, in 3 or 4 batches.
Fill the cupcake liners 3/4 full and bake for 11 minutes. Rotate the pan and bake for 11 more minutes. Use a wire rack to let them cool completely. If you want to make a frosting, use the sweetener of your choice mixed with grass-fed butter, cocoa powder, and vanilla.
Optional: Serve with a scoop of Creamy Coconut ‘Get Some’ Ice Cream.
Happy Thanksgiving everyone!
P.S. Is it still too soon for Bulletproof Egg Nog?