How are your T levels—low, medium, or high? Recent studies found that testosterone levels in men from past generations have higher T levels than men of today. Among many factors, diet is one of them.
Your diet could be the cause behind lower testosterone levels.
To fix that, we have a list of recipes below. Main ingredients include foods that increase testosterone levels. Read on below to help beef your testosterone up.
1. Pumpkin Protein Pancakes
Who says you can’t make fluffy breakfast foods that boost testosterone as well? This protein-filled recipe should keep you ready for the day and then some.
The ingredients for this recipe include:
- 1/2 cup pumpkin puree
- 2 eggs
- 1/2 teaspoon pumpkin pie spice
- 2 tablespoons vanilla whey protein pumpkin powder
- 1/8 teaspoon baking powder (optional)
Get a medium skillet and place it over medium heat on the stove. While you prepare the pancakes, let it heat up. It’s ready when you drop water onto the pan and it sizzles.
Take all your ingredients and whisk them all in a bowl. Make sure to mix them all well. When you’re done, you’re ready to start working with the heat.
Add 2-3 tablespoons of the pancake mixture. Spread the mixture into a pancake shape.
After 35-45 seconds, flip the pancakes. Wait 25-35 more seconds before you take it out of the heat. Serve with fruit, sugar-free syrup, or whatever you like.
2. Roast Jerk Chicken with Mango Sauce and Collard Greens
Warming spices and vibrant fruits, this dish takes inspiration from Jamaican cuisine. The chicken dinner has a savory-sweet balance. Ingredients include:
- 3 tablespoons + 1 tablespoon of apple cider vinegar
- 2 teaspoons raw honey, divided
- 1/4 teaspoon of sea salt, thyme (dried), allspice, and ground ginger
- 1/8 teaspoon cayenne pepper
- 8 skinless chicken drumsticks
- 1 bunch collard greens, cut into 1-inch strips
- 1/2 teaspoon olive oil
- 2 strips turkey bacon, chopped well
- 1/4 cup frozen mango cubes (thawed)
- 1/2 red onion, chopped well
Be careful with raising your T levels. Although it’s normal for women to have testosterone, high T levels in women cause problems. These include obesity, excessive hair, or infertility.
Preheat the oven to 400’ F. Line a large baking sheet with foil. Arrange in an ovenproof rack over top and mist with cooking spray.
Stir 1 tablespoon vinegar, 1 teaspoon honey, salt, thyme, allspice, ginger, and cayenne in a bowl. Add chicken and coat with mixture. Arrange on a baking sheet.
Insert an instant-read thermometer in thickest part of the chicken. Bake until thermometer reads 165’ F. This takes about 20 minutes more.
Steam collard greens in a steamer basket over boiling water until tender. Drain and press with the back of a spoon to remove excess liquid. Sauté bacon till browned on a nonstick skillet on medium heat.
Add onion and sauté until translucent. Add collard greens, 2 tablespoons vinegar, and 3/4 teaspoon honey. Sauté until heated through.
Place puree mango with 1 teaspoon vinegar, 1/4 teaspoon honey, and 2 tablespoons hot water in a food processor until smooth. Serve chicken along with the mango sauce and place collard greens mixture for extra flavor and design.
3. Shrimp and Avocado Salad with Miso Dressing
This awesome salad recipe can help maintain healthy levels of testosterone in women. It has fun foods that help testosterone as ingredients, and it makes for a healthy lunch. Ingredients are:
- 1 teaspoon minced garlic
- 1/2 lb. raw shrimp, tails removed
- 1/2 teaspoon butter
- 1/2 teaspoon chili powder
- 1/4 teaspoon cayenne
- 1 1/2 cups sliced avocados
- 1 cucumber
- 4 cups chopped spinach (substitute with baby kale)
- Chopped cilantro (topping only)
- Peanuts for topping
The miso dressing will need:
- 1 1-inch piece of peeled ginger
- 3 tablespoons oil
- 3 tablespoons lime juice
- 2 tablespoons agave nectar
- 1 1/2 tablespoon white miso
- 1/2 teaspoon minced garlic
- Quarter teaspoon salt
Over medium-high heat, heat the butter in a skillet. Add the garlic and shrimp then sprinkle chili powder and cayenne in the pan. Sauté until shrimp have a nice golden color on each side.
Cut the avocados in half and scoop with a spoon. Peel and dice the cucumber and chop the spinach/baby kale into small pieces. Arrange in a bowl with the shrimp.
Until smooth, puree all the dressing ingredients in a food processor. Taste and adjust to your preferences and then, pour the dressing over the salad.
4. TLT Lettuce Wraps
For a more natural alternative to testosterone boosters, try these simple lettuce wraps. They’re quick to make and are perfect for a light snack. All you need for this are:
- 6 oz. sushi-grade tuna
- 1 – 1 1/2 tablespoon Sriracha hot chili sauce, preferential
- 1/4 cup plain Greek yogurt
- 2 Roma tomatoes, diced
- 8 small Boston lettuce leaves or hearts of romaine
- Salt and pepper to taste
- Olive oil cooking spray
First, season tuna with salt and pepper. Sear tuna for 30 minutes on a nonstick skillet over medium heat, misted with cooking spray. Slice tuna into 8 pieces and set aside. Get a small bowl to whisk Sriracha sauce and yogurt in, and then set aside as well.
Place 2-tablespoon tomatoes into each lettuce leaf, top with 1 teaspoon Sriracha yogurt and sliced tuna. Roll lettuce and secure with a toothpick.
5. Grilled Oysters
Remember, testosterone levels that are too high cause heart failure and blood clots. Still, who can say no to grilled oysters? For this recipe, you need:
- 2 cups softened butter
- 1/2 cup grated Parmesan cheese
- 1/4 cup well-chopped parsley
- 2 minced garlic cloves
- 1 tablespoon Worcestershire sauce
- 1 teaspoon paprika
- 1/2 teaspoon ground red pepper
- 1/2 teaspoon hot sauce
- 2 dozen large oysters on the half shell
Preheat grill to 450’. Get the first 8 ingredients in a food processor till well-mixed. Arrange oysters in a single layer on the grill.
Add a good 2 teaspoons of butter mix into each oyster. Keep the grill uncovered and let them cook for a few minutes or until you see the edges curl. Preheat the broiler and keep the rack about 3 inches from heat.
Place oysters in a single layer in a jelly-roll pan. Broil for 4 minutes or until edges curl. Serve and enjoy.
Start Increasing Your T Level
Those are 7 recipes for foods that increase testosterone levels. They work for both men and women of all kinds. Remember, it’s good to choose a diet best suited for you and your lifestyle.
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