Today I present to you the ultimate recipe for raising testosterone levels.
This recipe is incredibly tasty and easy to make. It contains less than 10 main ingredients plus spices so you won’t be breaking the bank here.
The recipe is as follows;
- 1kg White Potatoes – Potatoes are a superior carbohydrate source than conventional man-made grains and provide a steady release of energy to fuel workouts. Not to mention their various testosterone boosting benefits.
- 500g Grass-fed red meat (I usually go for lamb) – Red meat is the go to protein source for those looking to increase testosterone as it contains many essential nutrients required to perfect one’s endocrine system like Zinc, L-Carnitine, Iron & b12.
- 3 types of veg (I usually go for 400g mushrooms, 3 bell peppers and 3 carrots) – Veggies are chock-full of testosterone boosting nutrients like vitamins A, B & C along with magnesium, folic acid and potassium.
- 1 Tbsp of either Butter or Coconut Oil – Fat, especially saturated fat is crucial to optimal hormonal health. Cholesterol is a precursor to testosterone, meaning a lot of your staple foods should include some degree of this male-friendly nutrient. Just don’t overdo your fat intake (Keep it around 30-40%) as you don’t want cancer, hypertension or liver failure – do you?
- Juice of a Lemon – Citrus fruits have been shown to be extremely testosterone friendly due to extremely high levels of vitamin C and rather high levels of Thiamine per serving.
- 4 cloves of Garlic – Garlic is an amazing T booster due to its high levels of quercetin. This gives garlic anti-inflammatory properties and is also a very potent nitric oxide booster.
- 1cm cube of Ginger – Studies have shown ginger to effectively raise serum testicular testosterone levels. It can also help to protect joints and lower bad cholesterol.
- 2 Tbsp of All spice – This adds flavour and as an added bonus, spices within allspice like cumin have been shown to have positive effects on testosterone – tasty.
- Handful of Parsley – Due to its high levels of apigening, parsley can be classed as one of the best garnishes about when it comes to the big T.
- 250ml veg stock – Veg stock is used here to improve the taste and sauce of the entire meal. Veg stock is also very healthy due to its high concentration of vegetable nutrients like vitamins A, B & C and folic acid.
- 6 blended vine tomatoes – Tomatoes are actually a very healthy food which can aid in healthy hormonal function due to their high levels of vitamin A & B and fibre. By blending up natural loose tomatoes you avoid the BPA’s in tinned tomatoes which is a huge bonus for optimising hormonal output.
- Avocado (Optional) – These fat bombs are amazing for testosterone production. They contain lots of Vitamin E, which is great but they are also full of Saturated and Monounsaturated fats which have been correlated with higher testosterone production.
- Chop up the potatoes, meat and your chosen veg – set aside.
- Finely chop the ginger, garlic and parsley – set aside.
- Boil 250ml water and stir in veg stock.
- Blend up your 6 vine tomatoes.
- Line your slow cooker with your chosen fat source.
- Make a base of flavour by placing in the all spice, ginger, garlic, lemon juice and parsley.
- Add in potatoes, meat and veg.
- Pour over the veg stock and blended tomatoes.
- Set your slow cooker to cook for 8 hours on a low heat.
- If you would like to bump up the fat and calorie content of this dish then add an avocado in.
As you can see, there’s a bit of wiggle room for ingredients so you can change the tastes to your liking and keep it fresh so you don’t get bored. By using the slow cooker you tenderise the meat and let all the flavours really come through – not to mention the fact that you can just throw everything in there and let it cook for 8 hours with no effort at all.
Below is the macro-nutrient breakdown for a serving – feel free to play about with the amount of servings you break it in to.
|Amount Per Serving|
|% Daily Value *|
|Total Fat 22 g||33 %|
|Saturated Fat 10 g||49 %|
|Monounsaturated Fat 8 g|
|Polyunsaturated Fat 1 g|
|Trans Fat 0 g|
|Cholesterol 6 mg||2 %|
|Sodium 103 mg||4 %|
|Potassium 630 mg||18 %|
|Total Carbohydrate 51 g||17 %|
|Dietary Fiber 8 g||31 %|
|Sugars 11 g|
|Protein 29 g||58 %|
|Vitamin A||26 %|
|Vitamin C||94 %|
|* The Percent Daily Values are based on a 2,000 calorie diet, so your values may change depending on your calorie needs. The values here may not be 100% accurate because the recipes have not been professionally evaluated nor have they been evaluated by the U.S. FDA.|
This recipe is a staple in my nutritional arsenal and I believe it should be a mainstay in yours too.