Let’s Talk Eggs

Eggs are often referred to as “nature’s multivitamin.” So you may be wondering, what is in an egg?

Well the answer is a lot!
On average, chicken eggs have about nine grams of protein, eight grams of fat, essential omega-3 fatty acids, and almost all minerals and vitamins (except for vitamin C). They are also one of the few foods that contains all 9 essential amino acids. No wonder then that in many health-conscious kitchens, eggs are a staple. We asked Silvia Bürkle, the head nutritionist at Metabolic Balance her thoughts and she said, “The dietary protein in eggs is of especially high quality because we know that egg protein can be converted into the protein we need in our bodies exceptionally well. That protein is important for muscle growth, cell renewal and the production of enzymes and hormones.”
There endless ways in which you can incorporate eggs into your diet, whether scrambled, sunny side up, poached, or boiled!



 

Roasted Vegetables

Parsnips, Brussels sprouts, and many other vegetables – are delicious when roasted in the oven. Roasting brings out a vegetable’s natural sweetness and adds a wonderful charred flavor. Simply place your vegetables together in an ovenproof dish, drizzle with oil, season with salt and pepper, and cook al dente at 350CF (180°C) – with or without cheese!
Enjoy hot or cold, as an au gratin, added to salad, or simply as a side dish!

Orange Chickpea Salad

Packed with vitamins, fiber, and most importantly delicious flavor, this colorful and refreshing salad is definitely worth a try!

Ingredients (1 serving):
150 g chickpeas (drained from a can) or 75 g dried chickpeas
150 g vegetables (cucumber, tomato, white onion)
1 orange
2 TBsp. olive oil
1 TBsp. balsamic vinegar
1 garlic clove
Salt and pepper

Preparation:
If using dried chickpeas, soak the chickpeas in cold water overnight. Drain, add new water and cook for 20 minutes. Grate the cucumber, sprinkle with salt and place in a sieve to drain the excess water. Slice the orange in half and then juice one half. Peel the second half and cut into cubes. Make a marinade by adding the orange juice with vinegar, salt and pepper. Cut the onion into thin slices and chop the tomato. Peel and chop the garlic and then sauté in a pan on low heat with the sliced onions. Deglaze the pan using the prepared marinade to create a sauce and set aside. Drain the chickpeas and the cucumber pulp and then mix with the tomatoes. Finally add the sauce, mix well, and enjoy!

The Butter vs Margarine Debate

If you google “butter vs margarine” countless websites and resources will pop up. The age old question of which is better for your health is not always a simple one to answer. Before digging deeper into this debate let us first learn a little bit more about what margarine and butter are made of and where they come from.

Margarine is an artificial product made from vegetable oils and fats, which are processed by emulsifiers, water, flavors and acidifiers. Usually salt, beta-carotene and usually vitamins A and D are added to enhance the nutritional profile of the final product. For a long time, margarine was demonized because its high level of trans fats from partially hydrogenated fats. In recent years however, the production technologies – to make liquid oil spreadable – have been improved and today margarine – depending on the variety – contains almost no trans fats. 

Butter on the other hand, is a natural product derived from dairy. Unlike margarine, butter naturally contains vitamins A, B12, E, beta-carotene and calcium – micronutrients that often have to be added artificially to margarine.

In the debate of which is better, the argument against butter typically centers on its high content of saturated fatty acids and cholesterol (which are both essential – i. e. essential to life). Our opinion at Metabolic Balance is that margarine should be avoided. It is much better to stick to natural whole foods which do not confuse our taste buds, do not damage our body and interfere with its natural physiological processes. When buying butter look for grass-fed varieties with minimal processing.

If you interested in diving deeper into this debate check out the following websites and resources:

Fresh Spring Smoothie

This fresh spring smoothie was developed by Metabolic Balance in collaboration with celebrity chef Jan-Philipp Cleusters.

Ingredients: (2 servings)
2 apples, cut into chunks
1 avocado, cut in chunks
2 thin slices of chili pepper
1 handful baby spinach
3 sprigs mint
1 3/4 cups (400 ml) coconut water
4 ice cubes

Preparation:
Put all ingredients except for the ice cubes into a blender and process until smooth. Add the ice cubes and blend until you reach the desired consistency. Divide the smoothie into two glasses and enjoy immediately!

Wonderful Wild Garlic

Worth Knowing:
In the past several years, wild garlic has become increasingly popular again. Not only does this vegetable have a great flavor but it is also has a plethora of preventative properties.

Its long-stemmed young leaves are harvested between March and May and can be used in various culinary treats. As aromatic as garlic, wild garlic has a decisive advantage over its fragrance-intensive relative. Unlike “normal” bulb garlic, wild garlic isn’t quite as pungent and can therefore be consumed without worrying about who you are chatting with afterwards!

The delicate greens of wild garlic also have amazing health benefits. When eaten regularly this plant can:

  • have cleansing and detoxifying effects
  • help restore the balance of healthy gut bacteria and protect against Candida albicans infections
  • ease digestive issues such as diarrhea and constipation
  • improve blood pressure and cholesterol levels
  • support cardiovascular health and protect against arteriosclerosis
  • help with skin and hair problems

Try this delicious and nutritious vegetable in a salsa verde, pasta dish, or soup!

If you are interested in learning more explore the links below!

Pineapple and Sauerkraut Chicken Breast

This recipe combines sweet and savory to create a delicious dish. Give it a try today!

Ingredients:
1 serving chicken breast
1 serving sauerkraut
1 serving fresh pineapple

Preparation:
Cut the chicken breast into cubes and place into a bowl. Remove the skin and core of the pineapple and then cut into small cubes. Heat a non-stick pan on low heat and then add the chicken breast cubes. Cook for 10 minutes and then add the pineapple and cook for another 5 minutes. Add the sauerkraut and cook until the entire mixture is heated thoroughly.
Enjoy!

Fabulous Fennel

Worth Knowing:

Fennel originally comes from the Mediterranean where it is mainly grown as a vegetable, but has also become native to many of our local gardens. If you are walking through a natural meadow you might also find wild fennel. It can be recognized by its finely feathered leaves, its distinct anise like, and dainty yellow flowers. In folk medicine, fennel is described as a true miracle herb. Including fennel and fennel seeds in your diet are great for improving your mood, a healthy complexion, oral health and fresh breath, reducing mucus, detoxing, relieving cramps, supporting digestion and reducing an upset stomach.

Egg and Vegetable Pizza

Although not a traditional “pizza,” this creative recipe will delight your taste buds!

Ingredients:
1 serving vegetables (we like chard)
½ tomato
1 TBsp. chopped onion
1 egg
1 TBsp. water
1 tsp. marjoram (can substitute with oregano)
1 TBsp. chopped chives
Pinch of salt

Preparation:
Wash the chard and cut into fine strips. Wash the tomato and cut into small cubes. Whisk eggs, water, marjoram, salt and chives well with a fork. Sauté the onion in a pan until translucent, then add the chard. After 2-3 minutes add the finely diced tomato. In a separate pan, pour the whisked egg mixture evenly into it. Fry the egg over medium heat like a pancake and carefully flip after 2-3 minutes.

Put the egg “pizza” on a plate and spread the cooked vegetables evenly over the top. Enjoy!

Introducing the Mighty Chard

Chard is great! From a biological point of view it is related to the beet family, but one main difference is that unlike red beets we don’t eat the roots. Instead we only eat the leaves and stems. Chard has a similar taste as spinach but with some spicier and nuttier undertones. There are many different varieties, but they only differ slightly in taste. In regards to its nutritional value, chard is a superstar. It is rich in protein as well as phosphorus, potassium, calcium, magnesium, iron, iodine and vitamins B1, B2 and C. It is also recognized as a medicinal plant because of its healing effect on anxiety and constipation. 

Consider trying this great vegetable as a side dish, salad, or adding it to a stir fry!