As an avid home chef and recipe developer, few things get me more excited than discovering a delicious new dessert. So when I first caught wind of Bryan Johnson‘s nutty pudding recipe blowing up in the health food scene, I knew I had to give it a try.
Who is Bryan Johnson? He‘s an LA-based nutrition coach renowned for his YouTube channel showcasing plant-based recipes optimized for fitness goals. But this nutty pudding is his viral claim to fame, amassing millions of views and skyrocketing sales of macadamia nuts across America.
Intrigued by the hype swirling around this one humble pudding, I decided to test it out for myself and break down exactly what makes Bryan‘s blueprint so special. In this post, you‘ll discover everything there is to know about recreating this creamy, dreamy treat in your own kitchen, along with my tips for customizing it to suit your tastes. Let‘s dive in!
The Master Ingredients Behind a Velvety Texture
At first glance, the ingredient list seems deceptively simple. But each component plays a special role in producing the signature rich and creamy texture that this pudding is so adored for. Here‘s the basic blueprint:
Nuts – Bryan calls for a blend of macadamia nuts and walnuts. The macadamias offer a smooth, butter-like quality, while the walnuts provide crunch and nutty flavor. Measure out one heaping tablespoon of macadamias and one teaspoon of lightly crushed walnuts.
Medjool Dates – These caramel-sweet dates act as a natural binder. As the pudding blends, the dates turn into a thick, pudding-like consistency rather than a watery smoothie texture.
Flaxseed Meal – This addition helps thicken the pudding even further while adding a boost of plant-based omega-3s. Flax lends both nutrition and texture.
Cocoa Powder – Optional, but the bittersweet richness of raw cacao perfectly balances the sweet medjool dates. Feel free to add vanilla or almond extract too.
Milk of Choice + Water – This blend creates the right consistency, while allowing you to tailor the recipe to your dietary needs with your preferred milk.
That‘s it! As you can see, there are no stabilizers, gums, or franken-ingredients necessary. Through the magic of whole foods chemistry, this pantry staple list transforms into an outrageously decadent treat.
The Powerhouse Nutrition of Macadamia Nuts
Of all the ingredients, the star of the show is undoubtedly the buttery macadamia nut. Once revered by ancient Hawaiians as the jewel of fertility, this fatty nut has exploded in popularity in recent years. According to market research firm IndexBox, global consumption of macadamia nuts increased by a whopping 496% between 2007-2021.
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What accounts for this tremendous growth? Health-conscious eaters have caught wind of the numerous benefits these buttery nuts provide:
- Excellent source of heart-healthy monounsaturated fatty acids
- Contain higher levels of antioxidants than other popular nuts
- Support healthy cholesterol levels
- Help regulate blood glucose response
- Aid digestion and gut health
According to USADA nutritionist Melissa Morris, "Macadamia nuts are one of the lowest-carb nuts available, making them a great choice for recipes like Nutty Pudding. With less than 5 grams of carbs but over 20 grams of nourishing fats per serving, they promote lasting energy levels without spiking blood sugar."
So while macadamias certainly lend delicious flavor to Bryan‘s viral pudding, they also impart significant nutritional value with protective compounds shown to reduce inflammation throughout the body.
Step-By-Step Guide to Blending the Perfect Bowl
Now that we‘ve broken down the key ingredients, let‘s discuss Bryan‘s method for blending them into silky perfection:
1. Soak the nuts
Bryan is a big proponent of soaking, as it makes the nuts easier to blend while maximizing nutrient bioavailability. The science behind soaking is fascinating – essentially it neutralizes enzyme inhibitors and washes away antinutrients, making minerals and proteins more accessible to our digestive systems.
What‘s the best soaking method?
- Cover nuts with 2 cups filtered water plus 2 tsp salt
- Soak for 7-24 hours depending on your schedule
- Drain and thoroughly rinse until water runs clear
- Pat dry thoroughly before adding to recipes
Proper prep is key, so don‘t skip this soaking step if you want to realize the full nutrition and creaminess potential of your nutty pudding!
2. Add dates and nuts to blender
Scatter in a handful of chopped Medjool dates, along with your macadamia/walnut combo.
3. Blend until smooth
It may take a minute or two to break everything down. Scrape down sides as needed.
4. Mix in remaining ingredients
First add the flaxseed meal, then your milk/water and any boosters like cocoa powder or extracts. Blend again until fully incorporated.
5. Chill before enjoying!
As it chills, the pudding will continue to thicken. Garnish with toppings and dig in after about 2 hours in the fridge.
So simple, right? As you can see, there are no stabilizers, gums, or franken-ingredients necessary. Through the magic of whole foods chemistry, this pantry staple list transforms into an outrageously decadent treat.
Personalize Your Pudding with Fun Mix-Ins
Playing around with add-ins is hands down my favorite part of Bryan‘s blueprint. From chocolate chips to fresh fruit, the possibilities are truly endless. Here are some of my go-to combinations along with suggested servings:
- Granola + Berries
- 1⁄4 cup homemade granola
- 1⁄2 cup mixed berries
- Peanut Butter Chips + Banana
- 2 tbsp allergy-friendly PB chips
- 1⁄2 sliced banana
- Toasted Coconut + Pineapple
- 2 tbsp unsweetened coconut flakes
- 1⁄2 cup fresh pineapple chunks
- Cacao Nibs + Orange Zest
- 1-2 tbsp raw cacao nibs
- Zest from 1 naval orange
- Bee Pollen + Vanilla Extract
- 1 tsp local bee pollen
- 1 tsp pure vanilla extract
Get creative and let your tastes inspire you! The basic blueprint handles amplifications with grace. Here are 10 more healthified mix-ins to spur your imagination:
- Chopped roasted almonds
- Fresh raspberry compote
- Lemon poppyseed drizzle
- Cardamom spice blend
- Cookie crumble topping
- Cucumber lime salsa
- Pickled ginger chunks
- Matcha coconut whipped cream
- Candied pecans
- Almond butter swirl
The mix-in combinations you can create are infinite! Feel free to reference this list next time you need some fresh inspiration.
Nutty Pudding to the Rescue on Busy Mornings
Personally, I‘m blown away by how easy Bryan‘s pudding is to double or triple for meal-prepping. Whip up a big batch on Sunday, grab-and-go portions from the fridge, and enjoy a nourishing breakfast without the hassle all week long.
Bryan is also a major advocate for enjoying nutty pudding as the perfect way to break your intermittent fasting period. Thanks to the balance of plant-based protein, healthy fats, and fiber, it offers lasting energy without a carb-induced blood sugar crash.
But what exactly is intermittent fasting, and how does nutty pudding fit into this eating strategy? Let‘s break it down:
What is Intermittent Fasting?
Intermittent fasting (IF) is an eating pattern that cycles between periods of fasting and eating. It doesn‘t specify which foods you should eat, but rather when you should eat them. The most common method involves 16 hours of fasting (including sleep time) followed by an 8-hour eating window.
Benefits of Intermittent Fasting May Include:
- Weight loss and fat burning
- Reduced inflammation
- Improved blood sugar regulation
- Enhanced focus and cognitive function
- Anti-aging cellular repair
By allowing proper time for digestion, intermittent fasting puts less strain on the digestive organs while activating restorative autophagy processes. This is where cells clear out toxic debris and regenerate – essentially self-cleaning for enhanced longevity!
Breaking Your Fast with Nutty Pudding
Bryan suggests enjoying nutty pudding as your first meal to break your 16-hour fast. Why is his pudding the perfect breakfast?
- High healthy fat content blunts insulin response from carbs
- Fiber tempers absorption of sugars from the dates
- Nutrients help replenish without causing energy crashes later
- Delicious taste satisfies cravings to prevent later binges
- Portability makes it an easy grab-and-go option on busy days
So next time you‘re tempted to snooze through your alarm after a late night, remember Bryan‘s 10-minute pudding recipe waiting in the wings! Let it be your nutritious savior on hectic mornings.
Still Not Convinced? Here Are More Reasons You Should Give This Pudding a Shot:
- It‘s wholesome yet indulgent – like healthy ice cream!
- Endlessly customizable to your personal tastes
- Contains metabolism-revving healthy fats
- Packed with protein and fiber to keep you full
- Makes the perfect easy breakfast for meal prep fans
- Blends up lightning fast in your trusty blender
- Helps regulate appetite hormones like leptin and ghrelin
- Boosts digestion thanks to enzymatic activity from soaking
- Stabilizes blood sugar levels without energy crashes
- Supports cellular repair processes like autophagy
- Did I mention it‘s straight up delicious too?
Well, I‘m officially obsessed. Thanks for humoring my excessive rambling about the merits of Bryan Johnson‘s viral vegan pudding recipe! I hope all this background gives you the confidence to whip up a batch for yourself.
Got any favorite variations I should try? Or questions about intermittent fasting? Let me know in the comments!