PS Philipp Schmeing

Cooking (Recipes)

Superveggie Schmeingstyle

Inspired by Bryan Johnson's Superveggie (thanks a lot!!!)

Ingredients (all organic)

  • 400g red lentils
  • 600g beluga lentils
  • 1.5kg broccoli (fresh)
  • 1.5kg cauliflower (frozen)
  • 500g red onions
  • 250g cumin
  • 300-350ml apple cider vinegar
Superveggie preparation
Superveggie finished

Steps (perfected by Larissa)

  1. Wash the lentils thoroughly.
  2. Add the red lentils with a bay leaf to 0.8L of boiling water (ratio 1:2) and let them simmer over medium heat for 8 minutes.
  3. Add the Beluga lentils with a bay leaf to 1.8L of boiling water (ratio 1:3) and let them simmer uncovered over medium heat for 28 minutes.
  4. Drain the cooked lentils well and let them cool. Make sure the red lentils are as "dry" as possible, as they can become mushy quickly. I use a rice sieve for this.
  5. Cut and thoroughly wash fresh broccoli.
  6. Steam the broccoli and frozen cauliflower briefly until they are tender-crisp. I use a steaming insert and steam them over the pot with the Beluga lentils (reduces cooking time to 26 minutes).
  7. Drain the broccoli and cauliflower, let them cool, and add them to a large pot with the lentils.
  8. Roughly chop the red onions and add them.
  9. Add apple cider vinegar and cumin, and mix everything well. I like to chop the mixture a bit finer.
  10. Let it completely cool and sit overnight to absorb flavors, then portion it.

The longevity classic, slightly adapted. My portion is approximately 850g (650kcal), Larissa's about 430g.

I serve it with a lot of EVOO (~15g), half an avocado, a lime with Ceylon cinnamon, hemp seeds (~12g), kimchi (~40g), psyllium husks (~3g), and spices: rosemary, turmeric, cumin, basil, oregano, thyme, maca powder, chili flakes and fresh parsley or cilantro.

Nutrition per 100g (w/o toppings): kcal 77.36 / fat 0.79 / sat. fat 0.11 / carbs 10.22 / sugar 1.49 / fiber 4.01 / protein 5.49 / salt 0.02

Vegetable Stew a la Peppino

Ingredients (all organic)

(weights are approximates)

  • 250g red onions
  • 200g tomatoes
  • 1000g pureed tomatoes
  • 250g sweet potatoes
  • 800g zucchini
  • 150g carrot
  • 450g frozen green beans
  • 150g king oyster mushrooms
  • 150g champignons
  • 100g red or yellow bell pepper
  • 20g garlic
  • 2-3 bay leaves
Vegetable Stew

Steps

  1. Wash vegetables.
  2. Place a pot on the stove over medium to high heat.
  3. Roughly chop the onions, carrots, champignons, and king oyster mushrooms, then add them to the pot and sauté shortly. (I don't use oil but add a little water after a short time.)
  4. Chop the tomatoes, zucchini, bell pepper, and sweet potatoes, then add them along with the puréed tomatoes.
  5. Add the frozen green beans, garlic and bay leaves and bring to a boil.
  6. Feel free to season to your taste. I usually add a lot of pepper, 2-3 sprigs of rosemary and 1-2 bird's eye chilies.
  7. Reduce to low heat and let it simmer for 1.5 - 2 hours (until the sweet potatoes are cooked through).

Super fast to make but delicious and healthy. Thanks to Peppino (my father in law) for the original recipe.

It has a long shelf life as it's vegan. I always make a very large portion and consume it over 4-5 days, mostly as part of dinner.

When serving, I like to add some protein like tempeh, tofu or eggs, some avocado and/or cottage cheese and top it with a lot of parsley or cilantro.

Nutrition per 100g: kcal 32.5 / fat 0.4 / sat. fat 0.02 / carbs 5.8 / sugar 2.4 / fiber 1.9 / protein 1.8 / salt 0.01

Fruity Protein Ice Cream

Super fast cheating with a good conscience. Idea from Siim Land.

Ingredients (all organic)

Fruity Protein Ice Cream

Steps

  1. Put all ingredients into a bowl.
  2. Blend with a hand blender.
  3. Done.

I like to sprinkle some quinoa, cacao nibs or oats on top.

You can be creative — add frozen strawberries, mango, or some nuts ;)

Sourdough Super Seed Crackers

Fast, healthy, higher caloric snack. Adapted from martaullman.com.

Ingredients (all organic)

  • 100g sourdough starter (I use spelt or rye)
  • 190g water
  • 100g sunflower seeds
  • 70g sesame seeds
  • 30g pumpkin seeds
  • 25g ground flaxseeds
  • 10g psyllium husks
  • 10g chia seeds
  • 10g puffed quinoa (optional)
  • 20g cacao nibs (optional)
  • 4g salt
Sourdough Super Seed Crackers

Steps

  1. Mix the dry ingredients.
  2. Add the liquids (if the sourdough is too firm, mix with some water).
  3. Cover and let sit for 20 minutes to swell.
  4. Spread onto baking paper as thin as you like. (I like it very thin, ~2mm, so they become very crispy.)
  5. Cut the dough so that you have nicely formed crackers later (optional).
  6. Bake at 150°C (fan) for about 1 hour (keep an eye on it!).

Perfect for snacking on some healthy calories while on the go.

You can be creative and add additional seeds, nuts or other stuff — let me know how it turns out :)

Runner's Delight

Discovered by accident.

Ingredients (all organic)

  • 150g fine oat flakes
  • 50g coarse oat flakes (opt)
  • 20g honey (forest, local)
  • 400ml water
  • Ceylon cinnamon
  • 2 espresso shots (or coffee)
Runner's Delight

Steps

  1. Make an oatmeal/porridge with the oats, water and Ceylon cinnamon.
  2. Put on low heat for at least 15 mins to make the oats really soft and mushy.
  3. Add the honey and mix.
  4. Add the espresso and mix (I add it in the container from which I eat later).

Tastes a lot better than it looks :D Gives high quality carbs before a (long) run and pushes you with the extra dose of caffeine.

Sourdough Protein Pancakes

Yummy way to use your sourdough leftovers.

Ingredients (all organic)

  • 130g sourdough starter (I use rye)
  • 200g whole grain rye flour
  • 100ml milk
  • 160ml water (160 more milk also possible)
  • 50g Orgainic Whey Protein Vanilla
  • Pinch of salt
  • 3-4g ghee
  • 5g glycine (optional)
Sourdough Protein Pancakes

Steps

  1. Put all ingredients into a bowl.
  2. Mix and let sit for 2-4 hours.
  3. Pre-heat cooking pan (ideally stainless steel).
  4. Add a little ghee, spread it in the pan (e.g. with a paper towel) and add spoonfuls of the dough.
  5. Fry until done.

I reduced the milk in the original recipe and replaced it with water, added whey protein.

We usually make a lot as you can easily freeze and defrost them later... if Larissa leaves some :D