The Blueprint Super Veggie (Swiss Edition)

Bryan Johnson's signature nutrient-dense vegetable blend — adapted for Swiss ingredient availability. High in polyphenols, fiber, and micronutrients. One meal, 20+ vegetables.

What is the Super Veggie?

Bryan Johnson's Super Veggie is a massive vegetable blend he eats daily. It contains:

• 20+ different vegetables (variety = diverse polyphenols)
• Cruciferous focus: Broccoli, kale, cauliflower
• Dark leafy greens: Spinach, chard, arugula
• Allium family: Garlic, onions, shallots
• Healthy fats: EVOO, nuts

Original Blueprint Recipe (US Ingredients)

Bryan's recipe uses US-specific vegetables. Many are available in Switzerland, some need swaps:

Core Ingredients:

• Broccoli (head + stems)
• Cauliflower
• Kale (dinosaur/lacinato kale)
• Spinach
• Rainbow chard
• Red cabbage
• Brussels sprouts
• Garlic (lots!)
• Shallots
• Mushrooms (shiitake, oyster)

Swiss Adaptation: Ingredient Swaps

Some Bryan Johnson ingredients are hard to find in Swiss supermarkets. Here are local alternatives:

US Ingredient	Swiss Substitute	Where to Buy (CH)
Lacinato Kale (dinosaur kale)	Regular kale or Swiss chard	Migros, Coop
Shiitake mushrooms	Champignons or mixed mushrooms	Migros, farmers markets
Cilantro (hard to find)	Parsley (flat-leaf)	Migros, Coop
Ginger root	Fresh ginger (available!)	Migros, Asian stores

Swiss Super Veggie Recipe

Servings: 3-4 large portions (meal prep for week)

Ingredients (All from Swiss Supermarkets):

• 1 head broccoli (florets + chopped stems)
• 1 head cauliflower (florets)
• 200g kale (destemmed, chopped)
• 200g spinach (fresh)
• 200g Swiss chard (chopped)
• 1/2 red cabbage (thinly sliced)
• 200g Brussels sprouts (halved)
• 1 fennel bulb (sliced)
• 2 zucchini (diced)
• 1 red bell pepper (diced)
• 150g mushrooms (sliced)
• 1 red onion (diced)
• 2 shallots (minced)
• 6-8 garlic cloves (minced)
• 1 thumb-sized piece of ginger (grated)
• 3-4 tbsp extra virgin olive oil (Swiss-produced EVOO at Coop)
• 1 tbsp apple cider vinegar
• Herbs: parsley, thyme, rosemary
• Spices: turmeric, black pepper, cumin

Instructions:

1. Prep vegetables: Chop everything into bite-sized pieces
2. Steam cruciferous vegetables: Broccoli, cauliflower, Brussels sprouts (8-10 min until tender)
3. Sauté aromatics: Heat EVOO, add garlic, shallots, ginger (2 min)
4. Add remaining vegetables: Kale, spinach, chard, cabbage, zucchini, peppers, mushrooms
5. Cook until wilted: 8-12 min, stirring frequently
6. Add steamed vegetables: Mix in broccoli, cauliflower, Brussels sprouts
7. Season: Turmeric, black pepper, apple cider vinegar, fresh herbs
8. Portion: Divide into 3-4 containers for meal prep

Where to Buy Ingredients in Switzerland

• Migros & Coop: All basic vegetables (broccoli, kale, spinach, etc.)
• Farmers markets: Fresh seasonal vegetables (Wednesdays/Saturdays in most Swiss cities)
• Lidl/Aldi: Budget option for bulk vegetables
• Organic options: Bio section at Migros/Coop, or Alnatura stores

Swiss-Specific Tips

Seasonal Adjustments

• Summer: Add Swiss tomatoes, fresh herbs from balcony gardens
• Winter: Focus on cruciferous vegetables (cabbage, Brussels sprouts, kale — all in season)
• Spring: Add asparagus (Swiss asparagus season is April-May)

Cost Estimate

• Total ingredients: ~CHF 25-35 (at Migros/Coop)
• Servings: 3-4 large portions
• Cost per meal: ~CHF 7-10
• Budget tip: Buy from Lidl/Aldi to reduce cost by 30-40%

Nutritional Benefits

One serving (~500g) provides:

• Fiber: 20-30g (daily target is 30-40g)
• Polyphenols: Diverse plant compounds for longevity
• Vitamins: K, C, A, folate
• Minerals: Potassium, magnesium, calcium
• Calories: ~300-400 (high volume, low calorie)