Roast Beef & Broccoli

This roast beef and broccoli dish, pan fried with apple is tasty and wonderfully easy to prepare. 

Ingredients:
1 serving of roast beef
1 serving of broccoli
1 portion wholemeal rye bread
1 apple
salt, pepper

MB 11-05 - broccoli

Clean, wash and cut the broccoli into florets. Bring about 2 cups of salted water to the boil in a saucepan. Add the florets and simmer covered until cooked al dente (about 5-8 mins). Drain in a sieve.

Remove the seeds from the apple, cut into eighths and finely chop. Cut the roast beef into 1 cm (1/2″) wide strips and add to the pan, together with the broccoli and apple. Season with salt and pepper and fry for two minutes.

Arrange everything together on the bread and enjoy.
Bon Appetit!

Beef Tenderloin with Autumn Vegetables

Absolutely simple, but a real culinary delight: Beef tenderloin with autumn vegetables

MB 10-18 beefloin

Ingredients for 1 serving
1 serving beef tenderloin
1 serving mixed fall vegetables (pumpkin, mushrooms, kohlrabi, chard)
Spices: salt, pepper, rosemary, thyme

Preparation:
Sauté the beef tenderloin to how you like it (rare, medium or well done), season with salt and pepper and wrap in aluminium foil. Leave to rest for at least 15 minutes. 

Cut vegetables into right size for cooking, i. e. cut the pumpkin and kohlrabi smaller than the mushrooms and chard. 

Using the same pan in which the meat was sautéed, gently sauté your vegetables until cooked so that they have a pleasant brown color. Season the vegetables with salt, pepper, rosemary and thyme. Remove the meat from the foil and use the delicious juices as a sauce. 

Enjoy!

Metabolic Bolognese – Let’s take a culinary Trip to Italy

Today we invite you on a culinary trip to Italy – enjoy our Metabolic Bolognese with rye pasta (phase 3)

MB 08-26-2019

Ingredients:
1 serving ground beef
1 serving vegetables (e.g. celery, carrots, onions)
½ tomato
¼ liter vegetable broth
spices: salt, pepper
herbs: marjoram, oregano, rosemary

Brown onions in bit of olive oil, add a sprig of rosemary, then add the lean ground meat (beef or pork according to your plan).  When the meat is slightly roasted (approx. 10 minutes), take it out of the pot and put it in a bowl. Use the same pot add half of the finely chopped celery and grated carrots, roast them, half the tomatoes, add a ¼ liter (250 ml) broth and season with a pinch of pepper. After 15 minutes puree with a blender and add the meat. Fry separately the rest of the carrot rasp and celery pieces briefly, add to the pot. Let simmer for another 30 minutes, season with oregano and marjoram (dried), fresh ground pepper and salt.

If you are in Phase 3 (Relaxed Conversion), you can prepare 10 grams of whole grain rye pasta as a side dish (according to the amount of bread in your plan) instead of a slice of rye bread. 

Roast Beef Broccoli Pan

One of our rules is “eat an apple a day”. It is not necessary to just eat the apple by itself or as a dessert. It also adds flavor in savory dishes. For example, try it in this delicious roast beef broccoli pan.

MB 22.7.2019

You need:
1 serving roast beef
1 serving broccoli
1 serving wholemeal rye bread
1 apple
salt & pepper

Clean and wash broccoli and divide into florets. Bring to the boil in a saucepan about 2 cups of salted water. Add the florets and cook covered for about eight minutes. Drain in a sieve.
Remove the seeds from the apple, cut into eighths and chop finely. Cut the roast beef into wide strips of 1 cm (1/2″) and add to the pan, with the broccoli and apple. Season with salt and pepper and fry for two minutes.
Arrange everything on the bread and enjoy!

Beef and Pepper Soup – Metabolic balance Monday Recipe

Ingredients

  • extra-lean ground beef
  •  Vegetable serving of diced onion, minced cauliflower, chopped bell peppers and diced tomatoes
  • Vegetable stock (to cover ingredients)
  • Dried basil
  • Dried oregano
  • Cloves garlic, crushed
  • Sea salt and freshly ground black pepper
  • olive oil

Instructions

  1. Cook the onion and the garlic for 1 minute in a pan with a bit of vegetable broth.
  2. Add the beef and cook until the meat is browned.
  3. Place the beef and onion mixture in the slow cooker.
  4. Add the remaining ingredients and season to taste. Only used dried seasoning which can handle the long cooking time. Save fresh seasoning to add right before serving.
  5. Stir and make sure all ingredients are covered by water.  Do not add too much vegetable broth. If you want a thinner soup, you can add more broth before serving.
  6. Cover and cook on low for 6 to 8 hours.

NOTE:

It is easy to place the ingredients into a slow cooker so you can have a warm homemade soup for lunch. I use a special container created by Alfi that is a bit wider at the mouth so that I can easily clean it but don’t need to use a spoon, I can just sip my soup as long as it isn’t too bulky. (works great with our carrot soup recipes.   Don’t forget that you can add Rye croutons or a piece of rye bread to this meal and a piece of fruit.  All will fit nicely into your lunch bag/tote.

If you are having issues with not feeling full, eat more soups.  Soup helps you feel satiated longer. We will talk about that tomorrow. How to feel like you ate a meal and what to do when you don’t (You still want to eat but already ate.)