If you’re following Bryan Johnson’s Blueprint and love the nutrient-packed Super Veggie recipe but need something more portable or convenient some days, these Super Veggie Bars are for you.
Now, I definitely would not say they replace REAL super veggie.
They were invented for a 10 day road trip and because I saw someone on the Blueprint subreddit asking for a bar format.
It took a good amount of experimentation to achieve the balance of texture and health benefits, and I plan to keep experimenting – but I think this is a great place to start. If you’re looking for something a bit more like a classic protein bar flavor, I recommend dipping these Super Veggie bars in melted chocolate. This recipe definitely tastes more healthy and savory than it does sweet.
Ingredients in Super Veggie Bars Promote Health and Longevity
Black Lentils
Black lentils are the basis of regular Super Veggie. They are considered one of the healthiest lentils due to their rich nutrient profile and high concentration of antioxidants, polyphenols, and flavanols, which help combat oxidative stress and support overall health. These lentils are also packed with protein, making them an excellent plant-based option for muscle repair and growth.
In addition, black beluga lentils are a good source of essential vitamins and minerals like iron, folate, and potassium, which contribute to heart health, improved digestion, and better energy levels. Their firm texture holds up well in various dishes, and their mild, earthy flavor makes them a versatile and tasty addition to soups, salads, and grain bowls.
Chickpeas
Chickpeas are one of the healthiest legumes, celebrated for their impressive nutrient content and health benefits. They are rich in plant-based protein, fiber, and essential vitamins and minerals like folate, iron, and magnesium. One of the key benefits of chickpeas is their low glycemic index, meaning they don’t cause a rapid spike in blood glucose levels. This makes them an excellent choice for maintaining stable energy and supporting blood sugar control, especially for individuals managing diabetes or insulin sensitivity. Additionally, chickpeas are packed with antioxidants, which support immune function and reduce inflammation, making them a powerhouse legume for overall health.
Naked Greens Powder
Naked greens powder is an incredibly healthy and convenient option, packed with a powerful blend of organic vegetables, grasses, adaptogens, and probiotics. Its nutrient-dense formula delivers over 2 servings of organic greens per scoop, making it a fantastic replacement for fresh broccoli and cauliflower in this super veggie bars recipe.
With organic broccoli, kale, spinach, spirulina, and wheatgrass, Naked Greens provides a broad spectrum of essential vitamins, minerals, and antioxidants that support overall health. The inclusion of organic inulin promotes gut health, while adaptogens like ashwagandha and panax ginseng help reduce stress by balancing cortisol levels.
In addition to its nutrient density, the powder is rich in anti-inflammatory properties, thanks to ingredients like alfalfa and wheatgrass, which can help reduce chronic inflammation linked to various health conditions.
Sprouted Oats
Sprouted oats are easier to digest and provide a slow-release source of energy. They’re rich in fiber, helping to regulate blood sugar levels and promote digestive health.
Hemp Seeds
Hemp seeds are a nutritional powerhouse, rich in healthy fats, protein, and essential minerals. They are particularly high in omega-3 and omega-6 fatty acids, which support heart health, reduce inflammation, and promote brain function, key elements for longevity.
Additionally, hemp seeds contain all nine essential amino acids, making them a complete protein source, crucial for muscle repair and maintaining lean body mass as we age. Their fiber content also aids in digestion, promoting gut health, which is closely linked to overall longevity and well-being.
Pumpkin Seeds
Pumpkin seeds are a fantastic source of antioxidants, magnesium, and zinc, all of which are essential for longevity. Their high magnesium content helps regulate blood pressure, supports heart health, and promotes better sleep, while zinc boosts immune function and aids in cell repair.
Rich in healthy fats and fiber, pumpkin seeds contribute to satiety and balanced blood sugar levels, which are vital for long-term metabolic health. The antioxidants found in pumpkin seeds help protect cells from damage and reduce inflammation, which is crucial for healthy aging.
Sunflower Seeds
Sunflower seeds are packed with vitamin E, a potent antioxidant that protects cells from oxidative stress and supports skin health. They are also rich in selenium, which plays a crucial role in DNA repair and helps the body fight oxidative damage, a key factor in aging.
In addition, sunflower seeds are high in healthy fats, including polyunsaturated fats, which support heart health and reduce inflammation. Their combination of protein, fiber, and healthy fats makes them a great snack for sustained energy and overall longevity.
Coconut Oil
Coconut oil is a source of medium-chain triglycerides (MCTs), which are rapidly absorbed and converted into energy, making it a great fuel source for both the brain and body. MCTs have been shown to support brain health, improve cognitive function, and may help prevent neurodegenerative diseases, which are key considerations for longevity.
Coconut oil also has anti-inflammatory and antimicrobial properties, which can support immune health and protect against infections. Its stable fat composition makes it excellent for cooking at high temperatures without producing harmful compounds.
Tahini
Tahini, made from ground sesame seeds, is rich in healthy fats, plant-based protein, and essential vitamins and minerals like calcium, magnesium, and zinc. These nutrients are crucial for bone health, immune support, and maintaining healthy skin, all of which are important for longevity.
Tahini also contains antioxidants like sesamin and sesamol, which have been shown to have anti-inflammatory and heart-protective effects. The healthy fats in tahini contribute to balanced hormones and sustained energy, making it a nutritious addition to any longevity-focused diet.
Cumin
Cumin is a spice with powerful antioxidant and anti-inflammatory properties, making it an excellent addition to a longevity-focused diet. It has been traditionally used for digestive health, promoting the production of digestive enzymes and reducing bloating. Cumin is also rich in iron, essential for maintaining healthy blood and energy levels, and it contains compounds that help improve blood sugar control, which is key for metabolic health and longevity. Its potent flavor enhances food without adding calories, making it a great seasoning for a healthy diet.
Ginger
Ginger is a well-known anti-inflammatory and antioxidant root, packed with compounds like gingerol that help reduce oxidative stress and combat inflammation, both of which are key contributors to aging and chronic disease. Ginger supports digestive health by promoting healthy gut function, alleviating nausea, and reducing bloating. It also has thermogenic properties, meaning it can boost metabolism and support healthy weight management. By lowering inflammation and supporting immune function, ginger contributes to overall health and longevity.
Cocoa Powder (Bryan Johnson’s High Flavanol Cocoa Powder)
Bryan Johnson’s high flavanol cocoa powder is a powerful source of flavanols, antioxidants that promote heart health, improve blood flow, and support brain function. Flavanols have been shown to reduce blood pressure, lower the risk of heart disease, and enhance cognitive function, all critical for long-term health and longevity. This particular cocoa powder is designed to maximize health benefits, making it a potent addition to smoothies, drinks, or desserts. Cocoa also contains mood-enhancing compounds like theobromine, making it a nourishing treat for both body and mind.
Dark Chocolate Chips
Dark chocolate chips, especially those with a high cocoa content, are rich in antioxidants such as flavanols, which support heart health by improving circulation and lowering blood pressure. These compounds also contribute to better brain function by enhancing blood flow to the brain, making dark chocolate a delicious way to support cognitive longevity. Dark chocolate is also a source of minerals like iron, magnesium, and copper, which help maintain healthy bodily functions, making it a sweet and nutritious indulgence that supports long-term health.
Walnuts
Walnuts are one of the best nuts for brain health and longevity, rich in omega-3 fatty acids, antioxidants, and polyphenols. These nutrients support heart health, reduce inflammation, and promote cognitive function, helping to protect against neurodegenerative diseases. Walnuts are also high in healthy fats, protein, and fiber, making them a satisfying snack that supports balanced blood sugar and overall metabolic health. Additionally, they contain plant sterols, which can help lower cholesterol levels, further supporting cardiovascular health and longevity.
How These Super Veggie Bars Compare to Bryan Johnson’s Original Super Veggie Recipe:
While Bryan Johnson’s original Super Veggie recipe focuses on nutrient density and complex flavors, these bars offer a more portable option that retains many of the same health benefits. The macros differ slightly, with these bars offering a higher fat content due to the inclusion of tahini and coconut oil, making them more energy-dense and satiating for on-the-go fuel.
The protein content is slightly lower, but still substantial, providing a balanced mix of macronutrients to keep you full and nourished throughout the day. The fiber content remains high, supporting digestive health and blood sugar regulation, making these bars an excellent addition to your Blueprint diet.
These Super Veggie Protein Bars are a testament to the idea that healthy eating can be both convenient and delicious. By incorporating nutrient-dense ingredients into a portable format, you can stay true to your health goals no matter where life takes you. Whether you’re looking for a quick snack, a post-workout boost, or just a way to enjoy the benefits of Bryan Johnson’s Super Veggie recipe on the go, these bars are a perfect choice. Try them out and take a step closer to optimal health, one bite at a time.
Super Veggie Protein Bars
Ingredients
- 1 cup cooked black lentils well-drained and dried as much as possible
- 1 cup cooked chickpeas well-drained and dried as much as possible
- 4 scoops Naked Greens powder
- 1/2 cup sprouted oats
- 1/4 cup ground flaxseed
- 1/4 cup sunflower seeds
- 1/4 cup pumpkin seeds
- 1/4 cup hemp seeds
- 1 tbsp cumin powder
- 1/2 tsp ginger powder
- 1/2 cup tahini
- 2/3 cup coconut oil melted
- 2 tbsp snake oil (extra virgin olive oil)
- 1 Zest and Juice of 1 lime
- 1/4 cup cocoa powder
- 1/4 cup chocolate chips
- 1/4 cup chopped walnuts
Instructions
- Dry the cooked lentils and chickpeas as much as possible.
- In a food processor, combine the cooked lentils, chickpeas, Naked Greens powder, sprouted oats, ground flaxseed, sunflower seeds, pumpkin seeds, hemp seeds, cumin powder, ginger powder, and lime zest. Blend until well combined.
- Add Wet Ingredients: Add tahini, melted coconut oil, and extra virgin olive oil to the mixture. Blend until the mixture forms a thick, sticky dough.
- Add in the chocolate chips and chopped walnuts, blitz a few times.
- Press the mixture evenly into a 9x13-inch baking dish lined with parchment paper. Chill in the refrigerator for 1-2 hours until firm.
- Once firm, cut into 16 bars and store in the refrigerator.
