For company
Cook this when people are coming over.
Dinners that hold on the counter, scale up, and look like you meant it. All of these still follow Blueprint rules — nobody will notice there's no sugar or seed oil because the food is good.
The best argument for this way of eating is feeding it to people who did not ask to eat this way. When the food is genuinely good, nobody cares what's missing from it. These dishes are the Friday-night proof.
10 recipes
Yum Woon Sen: Wild-Caught Mackerel & Glass Noodle Salad
A vibrant, zesty Thai salad where chewy glass noodles are tossed with seared wild mackerel, crisp cucumber, and an explosion of fresh cilantro and mint. The dressing relies on the umami depth of high-quality fish sauce and the bright acidity of lime, sweetened only by a whisper of ripe date syrup to balance the heat without spiking blood sugar.
28g proteinCretan Kale and White Bean Salad with Wild-Caught Sardines
This vibrant dinner celebrates the longevity secrets of the Cretan Blue Zone, featuring massaged organic kale, creamy organic white beans, and rich wild-caught sardines. Dressed exclusively in cold-pressed extra-virgin olive oil and fresh lemon juice, the dish offers a savory, briny depth without a single drop of seed oil or refined sugar.
37g proteinSlow-Simmered Doenjang Jjigae with Wild-Caught Salmon & Garden Greens
A deeply savory, probiotic-rich Korean stew built on a base of aged soybean paste (doenjang), simmered with wild-caught sockeye salmon, crisp seasonal greens, and a medley of root vegetables. This dish delivers a complex, umami explosion without a gram of refined sugar or seed oil, relying on the natural sweetness of roasted onions and the richness of grass-fed fats to round out the flavor.
37g proteinDung Tien: Wild-Caught Salmon in Aromatic Herb Broth
A restorative Vietnamese-inspired broth featuring wild-caught sockeye salmon poached gently in a clear, polyphenol-rich stock of star anise, ginger, and fresh herbs. This dish balances savory umami with the bright, cleansing notes of mint and basil, finished with a palate-cleansing jasmine tea rinse to complete the meal cycle.
44g proteinGaeng Som: Northern Thai Sour Curry with Wild Salmon and Fresh Herbs
This vibrant, tamarind-forward curry hails from Northern Thailand, trading the coconut milk and palm sugar of the south for a broth built on fermented shrimp paste, fresh turmeric, and sharp citrus. It delivers a complex, sour-spicy-salty profile that wakes up the palate while delivering a massive dose of anti-inflammatory compounds from holy basil, ginger, and turmeric. We prioritize wild-caught salmon and cold-pressed extra-virgin olive oil to ensure every bite supports longevity and metabolic health without refined sugars or industrial seed oils.
26g proteinSavory Fermented Millet Porridge with Mackerel (Ganjang-Mugi)
A warming, savory millet porridge slow-cooked in traditionally fermented soy sauce broth, topped with wild-caught mackerel and fresh kimchi. Rich in umami and fiber, this dish serves as a nutrient-dense winter staple that supports gut health without spiking blood sugar.
Laban Bissara (Levantine Garden Tradition)
A velvety, sun-ripened tomato and chickpea soup emulsified with extra-virgin olive oil and spiced with toasted cumin. It tastes earthy, bright, and deeply comforting without heaviness, finished with a tangy yogurt swirl for traditional Laban character.
31g proteinMisir Wot — Berbere Red Lentil Stew
This is the soul of Ethiopian home cooking: a deeply spiced, velvety red lentil stew simmered in homemade berbere and nutrient-dense spiced butter (or oil). It delivers a complex, earthy heat balanced by the sweetness of caramelized onions and the umami of slow-cooked legumes, served over traditional fermented teff injera.
Okinawa Black Soy Milk (Kuro Mame Gyu) — Warm Fermented Longevity Elixir
A warm, velvety elixir made from organic black soybeans, gently fermented with koji to unlock nutrients, then blended with a touch of wild kelp and ginger. This dish offers a savory, deeply nutty flavor profile that soothes the digestive tract while delivering a potent dose of isoflavones and polyphenols, perfect as a restorative dinner.
29g proteinPrik Nam Pla: Farm-Fresh Thai Chili-Anchovy Dip with Grilled Skewers
This is the soul of Thai street food, reimagined for longevity: a vibrant, spicy condiment of hand-pounded bird's eye chilies, garlic, and fermented anchovies, thickened with fresh lime juice and served alongside grilled wild-caught fish skewers. The dish explodes with umami and heat, relying on the natural sweetness of fresh herbs and the savory depth of quality fish sauce rather than refined sugar. It is a polyphenol-dense, anti-inflammatory meal that honors the farm-to-table philosophy by using only whole, unprocessed ingredients.