Bryan Johnson's Nutty Pudding
Nutty Pudding is the second meal of the day in Bryan Johnson's Blueprint protocol: macadamia, walnuts, chia, cocoa, berries and pomegranate juice, blended in under ten minutes. This English version follows the original protocol quantities, including the optional 30 to 60 g of pea protein.
Why it's a longevity recipe
- 15g of fibre per serving feeds the gut microbiome, whose diversity is linked to healthy aging.
- 5g of omega-3 fatty acids per serving, the best-studied anti-inflammatory dietary fats.
- At 450 kcal per serving, it fits a moderate calorie budget, one of the most robust longevity levers in the research.
- Plant-forward: the eating pattern shared by the world's longest-lived populations (the Blue Zones).
Ingredients
- 50–100 mlmacadamia milk(unsweetened)
- 45 mlmacadamia nuts(ground)
- 10 mlwalnuts(ground)
- 30 mlchia seeds
- 5 mlflaxseed(freshly ground)
- ¼Brazil nut
- 15 mlcocoa powder(about 6 g)
- 5 mlsunflower lecithin
- 3 mlCeylon cinnamon
- 75 gberries(blueberries, raspberries or strawberries)
- 3cherries(pitted)
- 60 mlpomegranate juice(freshly pressed)
- 30–60 gpea protein(optional)
Method
Pour the macadamia milk into the blender: 50 ml for a thick pudding, up to 100 ml for a looser, creamier one.
Add the macadamia nuts, walnuts, chia seeds, flaxseed and the grated Brazil nut.
Add the cocoa powder, sunflower lecithin and cinnamon, plus the pea protein if you are using it.
Add half the berries, the cherries and the pomegranate juice.
Blend on high for , until the mixture is completely smooth.
Spoon into a bowl and top with the remaining berries.
Notes
The quantities follow Bryan Johnson's original Blueprint Protocol. He caps the Brazil nut at 1/4 nut a day because of its selenium content. Nutrition values are an estimate per serving, without the optional pea protein.
