Dan Buettner | "Person to Person" with Norah O'Donnell
Summary
TLDRIn this insightful interview, Nora O'Donnell meets Dan Buettner, an expert on longevity, who has identified 'Blue Zones'—regions where people live longer, healthier lives. Buettner's research reveals a commonality of habits, including plant-based diets, moderate activity, and strong social bonds. He introduces 'The Blue Zones American Kitchen,' a cookbook with recipes designed to emulate these longevity-promoting diets. The discussion highlights the importance of whole foods, the role of social circles in reinforcing healthy eating, and the significance of purpose in life. Buettner also shares tips for adopting a Blue Zone lifestyle, emphasizing the deliciousness of plant-based meals as a key to long-term adherence.
Takeaways
- 🌍 Dan Buettner is an author and explorer renowned for his work on 'Blue Zones', areas where people live longer, healthier lives.
- 📚 Buettner's research was initiated by a World Health Organization report highlighting Okinawa, Japan, for its longest disability-free life expectancy.
- 🥗 The 'Blue Zones' are characterized by a plant-based diet, moderate physical activity, strong social bonds, and even the occasional glass of red wine.
- 📈 Buettner's new cookbook, 'The Blue Zones American Kitchen', introduces recipes that could potentially add a decade to one's life.
- 🌱 The 'Power Nine' principles identified across Blue Zones include a whole food plant-based diet, social circles, and a sense of purpose.
- 🚶♂️ Physical activity in Blue Zones often comes in the form of natural movement throughout the day, rather than structured gym sessions.
- 🥩 Meat consumption in these zones is relatively low, with meat being a celebratory food rather than a dietary staple.
- 🍇 Alcohol, specifically red wine, is enjoyed in moderation and is part of the lifestyle in some Blue Zones.
- 🥤 The script emphasizes the importance of avoiding sugary sodas, which are largely absent in the diets of Blue Zone centenarians.
- 👫 Social connections play a crucial role in reinforcing healthy eating habits and are linked to increased longevity.
- 🌱 Buettner's findings suggest that adopting a plant-based diet and cooking with family can significantly extend life expectancy.
Q & A
Who is Dan Buettner and what is he known for?
-Dan Buettner is an author, explorer, and National Geographic writer who is best known for his work on the Blue Zones, places around the world where people consistently live longer, healthier lives.
What are the Blue Zones?
-The Blue Zones are cities and villages around the world where people live to be 100 and beyond, with examples including Loma Linda, California; Nicoya, Costa Rica; Sardinia, Italy; Ikaria, Greece; and Okinawa, Japan.
What are some of the key factors contributing to longevity in the Blue Zones according to Dan Buettner?
-Key factors contributing to longevity in the Blue Zones include plant-based diets, moderate activity, good company, and even the consumption of red wine in moderation.
What is the significance of the 'Power 9' mentioned by Dan Buettner?
-The 'Power 9' refers to nine common practices found in the Blue Zones that contribute to longevity, such as eating a whole food plant-based diet, having strong social networks, and having a sense of purpose.
How does the consumption of meat differ in the Blue Zones compared to the average American diet?
-In the Blue Zones, meat is consumed sparingly, about five times per month, and is more of a celebratory food rather than a daily staple, unlike the average American diet which tends to include meat more frequently.
What role does alcohol play in the diet of people living in the Blue Zones?
-In the Blue Zones, people enjoy alcohol in moderation, particularly red wine, which is believed to contribute to their longevity and cognitive sharpness even into their 90s and beyond.
What is the significance of carbohydrates in the diets of people in the Blue Zones?
-Carbohydrates in the form of whole grains, beans, and nuts are a significant part of the diets in the Blue Zones, providing complex carbohydrates that are associated with longevity and good health.
What is the role of social circles in promoting healthy eating habits in the Blue Zones?
-Social circles in the Blue Zones help reinforce the right eating habits by creating an environment where the healthy choice is the easy choice, and by providing support and encouragement for maintaining a plant-based diet.
What advice does Dan Buettner give for someone looking to live longer and healthier?
-Dan Buettner suggests incorporating a plant-based diet, paying attention to one's immediate social circle, and finding delicious plant-based recipes that the whole family can enjoy.
What is the concept behind the 'Blue Zones American Kitchen' cookbook by Dan Buettner?
-The 'Blue Zones American Kitchen' cookbook introduces 100 new recipes inspired by the dietary patterns found in the Blue Zones, aiming to add years to one's life by adopting these longevity-promoting eating habits.
How does the traditional African-American cuisine, as described in the script, compare to common perceptions of soul food?
-Traditional African-American cuisine, as described, is plant-based and focused on dishes like Hoppin' John, which is a combination of beans and rice, and collard greens, which are healthier than the fried and processed foods often associated with soul food.
What is the 'Three Sisters' diet mentioned in relation to Native American cuisine?
-The 'Three Sisters' diet refers to a traditional Native American dietary pattern that includes beans, squash, and corn, which were often grown together and used in various dishes, such as succotash.
What are some simple dietary changes suggested in the script to promote longevity?
-Some simple dietary changes suggested include eating a big savory breakfast, incorporating beans into meals as a protein source, snacking on nuts, and quitting eating by 5 or 6 PM to give the body a rest.
What is the significance of the 'Hoppin' John' dish in the context of the Blue Zones diet?
-Hoppin' John is a traditional dish that consists of rice and beans, which is a whole protein, and collard greens, making it a nutritious and plant-based meal that aligns with the dietary patterns found in the Blue Zones.
How does the script address the issue of soda and its impact on health?
-The script highlights that most centenarians in the Blue Zones do not drink soda, and suggests that eliminating sugar-sweetened beverages from the American diet could significantly improve health.
What is the potential impact of adopting Blue Zones dietary principles on health care costs?
-Adopting the dietary principles of the Blue Zones could potentially save billions of dollars in health care costs by reducing the prevalence of largely avoidable diseases and promoting healthier lifestyles.
Outlines
🌟 The Secrets of Longevity: Dan Buettner's Blue Zones
Nora O'Donnell interviews longevity expert Dan Buettner, who has dedicated his career to studying the world's 'Blue Zones'—regions where people live longer, healthier lives. Buettner, known for his work with National Geographic, discovered that these communities share common habits such as plant-based diets, moderate physical activity, strong social bonds, and even the occasional glass of red wine. His new cookbook, 'The Blue Zones American Kitchen,' introduces recipes inspired by these longevity principles, aiming to add years to one's life by incorporating them into daily meals.
🥗 Embracing Plant-Based Diets and the Power of Social Circles
Dan Buettner explains that the key to longevity in Blue Zones is not a single factor but a combination of elements, including a predominantly plant-based diet, regular but not excessive physical activity, and the support of social circles that reinforce healthy behaviors. He emphasizes the importance of whole grains, greens, nuts, and beans, which are staples in the diets of the world's longest-living populations. Buettner also discusses the role of purpose, moderate alcohol consumption, and the avoidance of sugary drinks like soda, which he considers detrimental to health.
🌱 The Global Quest for Healthy Eating Patterns and the Role of Environment
Buettner's research led him to identify dietary patterns common across various Blue Zones, including the consumption of whole foods, limited meat intake, and a preference for home-grown produce. He discusses the significance of environmental factors in promoting healthy choices, such as making plant-based meals more accessible and desirable. Buettner also highlights the importance of finding enjoyment in healthy eating, as it is the deliciousness of these foods that encourages long-term adherence to longevity diets.
🍽️ Culinary Traditions and the Future of Blue Zones
The conversation delves into the culinary traditions of various ethnic groups in the United States, which Buettner found to align with Blue Zones dietary patterns. He discusses the healthful aspects of traditional African-American, Native American, and Asian-American cuisines, and how these have been adapted over time. Buettner also hints at an upcoming announcement regarding new Blue Zones discoveries and shares his involvement in creating healthier environments in cities like Fort Worth, Texas, which has seen a reduction in obesity rates and health care costs.
🥘 Cooking with Rich Landau: Plant-Based Cuisine for Longevity
Rich Landau, a renowned chef and owner of a plant-based restaurant, demonstrates how to prepare a meal inspired by the Blue Zones principles. The cooking segment showcases the use of ingredients like sweet potatoes, beans, and collard greens, which are cornerstones of longevity diets. Landau emphasizes the importance of flavor in making plant-based meals appealing and satisfying, while also discussing the nutritional benefits of these dishes. The segment concludes with a delicious plant-based meal that highlights the ease and affordability of adopting a longevity-promoting diet.
Mindmap
Keywords
💡Blue Zones
💡Dan Buettner
💡Longevity
💡Plant-Based Diets
💡Social Networks
💡Purpose
💡Moderation
💡Complex Carbohydrates
💡Nuts
💡Soda
💡Cancer Rates
Highlights
Dan Buettner, an author and explorer, is known for his work on the Blue Zones, areas where people live longer, healthier lives.
The Blue Zones include Loma Linda, California; Nicoya, Costa Rica; Sardinia, Italy; Ikaria, Greece; and Okinawa, Japan.
Residents of Blue Zones live longer due to plant-based diets, moderate activity, good company, and even red wine.
Buettner's new cookbook, 'The Blue Zones American Kitchen', introduces recipes that could potentially add 10 years to one's life.
Buettner's interest in longevity began with a National Geographic article about Okinawa, Japan, having the longest disability-free life expectancy.
There is no single secret to longevity; it's a combination of factors that support healthy behaviors and prevent chronic diseases.
The 'Power Nine' are nine common factors contributing to longevity found across all Blue Zones.
A whole food plant-based diet is a key component of longevity diets worldwide.
Social circles and environments that encourage healthy eating are crucial for longevity.
People in Blue Zones move naturally throughout the day, rather than relying on gym workouts.
Meat consumption in Blue Zones is minimal, with meat being a celebratory food rather than a dietary staple.
Complex carbohydrates, such as beans, nuts, and grains, are the primary food source for longevity.
One handful of nuts per day can increase life expectancy by about two years.
Moderation in alcohol consumption, particularly red wine, is part of the Blue Zones diet.
Soda and sugar-sweetened beverages are notably absent from the diets of Blue Zone centenarians.
Simple steps to increase longevity include adopting a plant-based diet, improving social circles, and finding delicious plant-based recipes.
Buettner's team helped Fort Worth, Texas, lower its obesity rate by making healthy choices easier through environmental changes.
Ethnic cuisines in the U.S., such as African-American, Native American, and Asian-American, have traditionally been close to Blue Zones diets.
Buettner's book highlights the importance of breakfast, incorporating beans, and eating earlier in the day for a healthier lifestyle.
Chef Rich Landau demonstrates how to create plant-based dishes that are both healthy and flavorful, using ingredients from Blue Zones.
Buettner hints at an upcoming announcement about new Blue Zones discoveries, indicating an expansion of the concept.
Transcripts
hi I'm Nora O'Donnell and this is Person
to Person Our Guest today is an expert
on living longer Dan buettner if you ask
the average American what the optimal
formula of longevity is they probably
couldn't tell you Dan buettner is an
author Explorer and is best known for
his work on the blue zones so it's
Saturday night the Blue Zone in icaria
unit travels all over the globe in
search of the places where people
consistently live longer healthier lives
they are called Blue zones cities and
Villages where people live to be 100 and
beyond that includes Loma Linda
California nicoya Costa Rica Sardinia
Italy icaria Greece and Okinawa Japan so
why are they living longer utner and
fellow researchers say it's because of
plant-based diets moderate activity good
company and even red wine his new
cookbook the blue Zone's American
Kitchen introduces a hundred new recipes
that he says could add 10 years to your
life so we went to a restaurant that
follows his principles to learn how we
too can live to be 100.
[Music]
Dan it's so nice to meet you
nice to meet you what got you interested
in the blue zones I've been a writer for
National Geographic for about 20 years
and my specialty has been solving
ancient Mysteries and in 1999 the World
Health Organization came out with a
finding that showed that Okinawa Japan
had the longest disability free life
expectancy in the world so in other
words people live the longest but they
didn't get diabetes and heart disease
and suffer from obesity and I said aha
that's a good mystery so you wanted to
say what is the secret to their
longevity yes and what did you find
there's no Silver Bullet there's no pill
or supplement or magical diet but it's a
cluster of of mutually supporting things
that keep people doing the right things
and avoiding the wrong things so that
they don't develop a chronic disease so
they're not dying early deaths like many
of us in America are and in this while
you uncovered what was going on in
Okinawa you found that there were other
other blue zones around the world right
we found the longest live men in the
world in the highlands of Sardinia
the neural Province the island of ikadia
which is very close to Turkey a
population that has lives about eight
years longer but without Dementia
in nicoya Costa Rica population who
lives to age 90 at rates about two or
three times greater than the United
States spending 1 15 the amount we do on
Health Care
in the United States among the
Seventh-Day Adventists conservative
Christians that live very close to Los
Angeles we found a population that's
living about eight to ten years longer
than their California neighbors so even
though all these blue zones are all
around the world these groups of people
that are living into their hundreds they
have similar habits right yes it's
remarkable the same nine things I call
it the power nine but they're eating
mostly a whole food plant-based diet the
pillars every longevity diet in the
world are whole grains greens nuts
tubers like sweet potatoes and beans cup
of beans seems to add about four extra
years of life expectancy if you can eat
it every day but the reason that they're
living a long time is because they have
social circles around them that help
reinforce the right eating they live in
places where the healthy choice is the
easy choice or they're not bombarded by
junk food advertising Etc they have
strong social networks and this is
really important they also have
vocabulary for purpose and we know that
people who wake up with a direction in
life are living about eight years longer
than people who are rudderless so it's
not the pharmaceutical anti-aging
industry approach to longevity its
longevity has lived by real people from
around the world in other words their
life is full of naturally healthy
choices they don't necessarily go to the
gym more than anybody else they're just
walking everywhere right yeah every time
they go to work or a friend's house or
out to eat at occasions of walk they're
doing housework and yard work by hand
they tend to have Gardens out back so my
Team figures they're moving naturally
every 20 minutes or so so when you add
up the caloric spin throughout the day
it's way more than if they worked all
day when they went to the gym and along
the way they're keeping their metabolism
at a higher level so they're burning fat
without thinking about it what about
meat
they do eat meat but surprisingly little
meet about five times per month and we
know that because we've done a worldwide
average of these dietary studies in all
blue zones over the last hundred years
so meat is kind of a celebratory food
very little fish very little cheese but
it's mostly peasant food Nora cheap food
anybody can afford and the secret of
course is combining in a way where it
tastes I like to call maniacally
delicious and that's what keeps people
doing it for long enough that it makes a
difference I was surprised about the
fish thing I have to tell you well if
you look at the blue zones even though
there are a couple Islands they live
inland and to go get fish it would it
would require them to travel for a day
you know spend a day at Sea and get the
fish back up so it was much easier for
them to get their calories from their
Gardens you also have talked about in
your books about carbohydrates I think
carbohydrates have gotten a negative
label on them but there's certain types
of carbohydrates that we should be
eating correct the word carbohydrate is
the worst word in the nutritional
vocabulary because on one hand you have
cookies and candy bars and sodas and
those are simple carbohydrates and
arguably the most toxic ingredients in
our diet but at the other end of the
extreme you have beans and nuts and
Grains and those are the most healthy
and we know if you take worldwide and
you ever tell what these people have
been eating over the last 100 years
two-thirds of their calories come from
complex carbohydrates that is the number
one food stuff for longevity how many
nuts a day are we supposed to be eating
one handful of nuts is worth about two
years of life expectancy what about
alcohol
well of course I'm familiar with the
research suggesting that no level of
alcohol is safe but I can tell you from
Blue Zone these people are enjoying a
little bit of red wine every day and
they're still making it into their 90s
and hundreds and cognitively sharp so I
believe there's a place for it in
moderation in in our diet I read that
you had interviewed 350 centenarians and
there is one thing that they don't drink
soda soda yes it's so pop is unknown to
most Blue Zone centenarians yeah we get
most of our refined sugars from sugar
sweetened Beverages and uh it if I were
to pick one thing to take out of the
American diet that would most improve
our health it would be at soda pops so
if people are looking to live longer
what are some of the simple steps that
they can take in order to achieve that
goal diets don't work uh fewer than two
percent of any diets work for more than
two years but you know if you sit down
with a plant-based cookbook with your
family identify a dozen recipes that you
think your family would enjoy and
instead of going on a diet or spending a
bunch of money on a program just cook
those foods and as soon as you find a
half a dozen recipes that you know how
to cook your family likes and you think
taste delicious my job is done
I calculate that the average American
could live about six extra years if they
went from a standard American diet to a
plant-based diet biggest gift you could
give to your family number two pay
careful attention to your immediate
Social Circle we know that if your three
best friends are overweight and
unhealthy your chance of being
overweight are go up by about 150
percent and number three one at least
one of them should be a vegetarian or
vegan because they're going to show you
how to find and make delicious
plant-based food and at the end of the
day it's the deliciousness that is the
most important ingredient in any
longevity recipe
and when we come back we're going to
talk to Dan buettner about his new
cookbook and whether he's found more
blue zones across the world
foreign
it's so interesting because as you
studied all of these people who reach
100 live very long lives you've also
found that they're living good lives
right that the level of disease is also
at much lower levels than perhaps we're
used to here in the United States what
do you attribute that to it turns out
the same things that get you to a
healthy uh age 90 or 100 are the things
that make us happy and in these blue
zones that are among the top uh quintile
or the top 20 percent of the happiest
places in the world and it turns out
that having a sense of purpose having a
good social network having Health these
are the main drivers of happiness and
they're the drivers that will get you to
age 100. what about cancers Okinawa for
example about one-fifth the rate of
breast and prostate cancers blue zones
are do particularly well when it comes
to the cancers that begin in your mouth
and you know finish at the other end the
GI tract those are the the cancers that
are particularly uh susceptible or
sensitive to lots of meat lots of cheese
lots of sugar
how many people do you meet
that don't know any of this you find
like you're uncovering a truth for them
for the first time in their lives I mean
how disconnected Have We Become from
what is healthy eating I'd say one in
five people know the blue zones and
understand the way of eating it's very
hard to cut through the noise but you
know my pitch is simple these are real
human beings who've been around for
hundreds or thousands of years and this
is the way they eat and we know they're
making it to ages 1900 without disease
why not follow them in your new book
it's called the Blue zones American
Kitchen you traveled around this country
to find the areas where people naturally
or culturally cook healthy and you
really uncovered some really interesting
stuff I found these dietary surveys done
not just in European among European
immigrants but between in black Asian
Latin American Native Americans and I
was looking for the dietary pattern we
found in blue zones and lo and behold
these under celebrated ethnicities were
eating almost exactly a Blue Zone diet
so then we traveled from Maine to Miami
to Maui up to Minnesota and we found
historian chefs who could bring this
constantly standard American alternate
standard American diet to life the
traditional African-American Cuisine
yeah I mean we tend to think of soul
food as really junky and healthy and
unhealthy but if you go back 100 years
African-Americans were making things
like hop and John which are beans and
rice remember that's of whole protein
with collard greens arguably the
healthiest you know they weren't rich
people but they were amazingly inventive
the galagichi took their West African
tradition fused it with Native Americans
when they came over here and their their
enslavers the first gumbos in fact were
brought over by African Americans not
New Orleans and they were mostly
plant-based because that's what they
could afford but they were just
brilliant combinations of food what
about Native American Cuisine yeah so
Native Americans they really brought us
this um Three Sisters diet which is
beans squash and corn probably what was
a real Thanksgiving dinner circus 1620
and probably instead of a turkey at that
table there was a pot of succotash which
is corn beans greens and squash and um
yes they're they're really the first
progenitors of the American diet and
what about Asian American Cuisine uh
Asians you know the the immigrants came
over here and they were particularly
good at identifying greens I would say
that the healthiest food overall with
the most nutritional packed and even
protein there's more protein
ounce per ounce and spinach than there
is a beef the Asians were really good at
identifying 70 or 80 kinds of greens and
they knew how to take this Symphony of
flavors these curries and these spices
and these Umami flavors and bring them
together and then when they got here
they took their American influences and
I think the most inventive cuisine in
America is actually in Hawaii where you
have the Filipinos the Chinese the
Portuguese and the Japanese and the
native Hawaiian and it's just this
explosion of culinary genius that that
you know we kind of missed when we go
down there and eat fast food so if you
had three top tips for someone who said
look I want to live longer
and I want to live healthier incorporate
what into my diet I think the first
thing is to eat a big breakfast ideal
ideally savory breakfast
um number two learn how to incorporate
beans in the foods you like because
beans are a great protein substitute for
unhealthier snack on nuts and quit
eating by you know we say eat breakfast
like a king lunch like a prince and
dinner like a popper quit eating by five
or six o'clock at night you do your body
a favor are there any emerging blue
zones
there is but I can't tell you about it
yet I'll be making a big announcement in
June really yes we've been working on it
for three years but yeah it's a big
announcement it's a 2.0 this is an
Undiscovered area where there's a group
of people who are living into their
hundreds
they're living the longest healthiest
lives in the world
that's all I can say
I will also say though but over the last
12 years we've been manufacturing blue
zones in cities like Fort Worth Texas
where they have adopted this approach of
not trying to change a million people's
minds but changing their environment so
the healthy choices the Easy Choice uh
in the course of five years we lowered
the obesity rate of Fort Worth Texas by
about three percent whereas the rest of
Texas they got heavier and that was
confirmed by Gallup and Gallup further
calculates that we helped save their
City about 250 million dollars a year in
unnecessarily Health costs and who put
that group together to do that I did yes
we had a team of over 100 people
full-time employees and and it takes the
DNA from places like Okinawa and
Sardinia and puts it to work here in
America so the good news is you know I
don't I don't I doubt these blue zones
will be around forever but the blueprint
we now have the blueprint we know
exactly what Americans in American
cities can be doing if we want to
reverse first this this unhealthy Trend
we have in America
you know we're spending about 4.2
trillion dollars a year on health care
costs and about 80 percent of that comes
from largely avoidable diseases so you
know we're really headed for trouble
unless we start to make some serious
changes and when we come back we'll cook
a blue Zone's meal
[Music]
wow look what we have here Rich Landau
is the chef owner at the fancy radish a
plant-based restaurant in Washington DC
and he's featured in buettner's new book
so so this is what we eat to live longer
according to this man yes okay so here's
all the pillar Foods you have sweet
potatoes there are tubered beans the
Cornerstone River longevity diet are not
a handful a day sourdough bread the
sardinians much lower glycemic load than
regular bread but the most important
ingredient is taste and that's where
rich comes in because I would argue he
is the best in America when it comes and
he's been doing it for a quarter of a
century taking plant foods and making it
taste better than meat you mentioned
Hopping John and I think that is a great
dish this is basically like you
described and it's a it's a kind of a
one-pot dish rice and beans collards now
they do put some meat in it now we're
not going to do that because we are a
vegan restaurant plant-based we can do
instead of take some of these smoked
shiitake mushrooms and they're chewy and
they're Smoky and they can give you some
of that satisfaction that you're giving
up when you do cut out the meat so let's
start off with some veggies here
onions and celeries into the pan
as so many great dishes are
they are rooted in so much tradition is
that green pepper
a peanut oh jalapeno okay it's a little
so a little bit of spice and some garlic
of course and we're sauteing an olive
oil here now what we want to do now is
get our first layer of seasoning in
there we season in Foundation to begin
with and then we season at the end for
that first taste that hits your palate
salt and pepper real simple we'll do a
little bit of uh Cayenne here
and a little bit of Chipotle this is not
a traditional ingredient here this is
more of a Southwest ingredient but it
gives us some of that smokiness the
Chipotle is a smoked jalapeno again in
the foundation of the flavor some of
that smokiness and a little bit of dried
thyme I'm not a huge fan of dried herbs
but some of them if you use them early
are absolutely delicious
okay we're just going to get some color
on these veggies real quick a little bit
more heat how much are spices we didn't
talk about spices in the Blue Zone and
some blue zones are very important like
turmeric and is anti-inflammatory it's
huge in the Okinawan and greens you know
as Rich has here Rosemary icaria and
Sardinia this is used as a tea and a
medicine it's anti-inflammatory and it's
a it's a mild diuretic so it helps lower
your blood pressure throw it in there
Chef there we go let's see your sous
chef you saw me that sounds amazing
let's try it they leave let's try some
Bailey now what we're going to do with
these these are very bright green we're
not going to leave them in there the
whole time because then they'll turn
brown and once you can smell it already
the Rosemary we're just going to take
them out let them give us a little bit
of flavor in the beginning here oh
that's interesting
now I know you love collards Dan these
have been blanched meaning we've put
them into salt water boiling salt water
these are collard greens right here yeah
and they are delicious they're meaty and
they're hearty and they have so much
flavor
but I love you to tell me that that in
instead of cooking them a long time when
they become bitter by by just cooking
them a little bit until they're bright
green throwing them in a nice ice bath
they taste sweeter they absolutely taste
sweeter and they retain more of their
nutrients I think that's what happened
with brussels sprouts because growing up
everybody overcooked brussels sprouts
yeah
and now we find if you just put it you
know broccoli in the oven with a little
olive oil and lemon and maybe a little
garlic it tastes delicious
and we're gonna let that
smells delicious
and I think Dan if you don't mind I'm
gonna steal some of the chickpeas you
brought because those are really
looking good right there I'll make a
we'll go double down on these beans
lentils have lots of vitamins proteins
they're just like the perfect food they
really are good yes by the way this dish
has as much protein as a dish one that
would have meat in it but with none of
this saturated fat
none of the pain there is hop and John
wow that is so beautiful
oh my gosh stunning it's fantastic
it's so good people like to have what
they perceive as a protein as the the
middle of the dish so it's it's easier
for meaty to make the transition if you
have some center stage high protein
let's go put a tip on it all right so
that's what I mean so this tofu
has been baked
and then we marinate it with beet juice
and mustard beet juice beet juice so
that takes that white color out of it
kind of makes it look like salmon a
little bit okay
and then we have these glowing charcoal
Embers here all that flavor going into
the tofu and there we go look at that
now all of a sudden beautiful you've got
that protein shot up there
so pretty amazing
okay should I take a bite
yeah go for it it's gonna be a little
hot so okay so
beet juice so how do you make beet juice
oh just put right in the blender yeah a
little mustard a little bit of neutral
oil after you after you've baked it
after you bake it yeah I like gives it
that nice color
wow that is delicious
yeah that's great
TOEFL baptism right here well thank you
absolutely delicious so good
is it expensive to eat like this no not
at all I mean this is It's essentially
rice and beans shiitake mushrooms are
not expensive in tofu honestly you can't
do better bang for the buck for tofu all
right I'm gonna eat more vegetarian I'm
not gonna give it up I'm not gonna give
up the meat but this is delicious well I
think that you know all we ever want to
do is like lead by example and show
people that you can enjoy this
[Music]
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