Winter Vegetables

Every year cabbage is again the main protagonist of the regional winter cuisine. Green, white, red, pointed or round – it is more versatile than almost any other vegetable. 

However, the nutrient-rich classics of the frosty season also include other vegetables such as celery, leek, salsify and beetroot. In addition, spinach, chard and parsnips are a class of their own! Conjure up delicious dishes from these winter delicacies regularly and enjoy!

Red Cabbage

Red cabbage is available all year round but was long known as a winter vegetable. It is usually eaten as a classic side dish to game, roast duck and goose – but it is also often used in more modern creations. Its red color is due to a pigment called anthocyanin which is also present in red berries and red wine and has antioxidant and anti-inflammatory effects. The anti-cancer and cholesterol-lowering effect of this flavonoid has also been scientifically proven. Red cabbage is very rich in vitamins and fiber and is therefore an important source of nutrients. It contains the vitamins C, B6, and E and is deservedly called a “domestic superfood”.

Spicy Green Cabbage and Mango

Today we have a spicy and flavorful mango dish, perfect to serve with any protein on your plan!

Ingredients:
1 serving of vegetables (green cabbage, leeks, mushrooms)
1 serving of mango (diced)
1/4 cup (50 mL) vegetable broth
Coconut oil
1 garlic clove
1 chili
Fresh ginger
Cardamom
Salt and pepper

Preparation:
Roughly cut the green cabbage. Clean the leeks and cut them finely. Cut the mushrooms into quarters. Halve the chili, remove the seeds and cut into small pieces. Peel and finely dice the garlic and ginger. Heat the oil in a medium pan and cook the garlic, ginger and leeks until translucent, then add the chili and cardamom. Add the mushrooms as well and steam for 3 minutes. Then add the green cabbage and cook for another 3 minutes. Deglaze with vegetable stock and let it stew for 5 minutes, season with salt and pepper. Finally, add half a portion of diced mango and enjoy the rest of the mango for dessert. Bring to the boil again and season to taste. Enjoy with a protein of your choice!

Savoy Cabbage Stuffed Mushrooms

Stuffed mushrooms are not only very easy to make but can easily be adapted with different ingredients to meet many Metabolic Balance plans.

Ingredients: 
1 portion of fresh goat’s cheese 
1 portion of vegetables (mushrooms and savoy cabbage)
10g of rye bread
Fresh garlic 
Marjoram or oregano
Chili 
Salt and pepper

Preparation: 
Clean the mushrooms and remove the stems. Slice the savoy cabbage into fine strips. Put the rye bread, savoy cabbage, garlic, goat’s cheese, salt, pepper, chili and marjoram into a food processor and pulse until you achieve a homogenous mixture. Then fill the mushrooms with a teaspoon of the mixture. Bake in the oven for 15 minutes at 400°F (200°C). Enjoy!

Turbot with Savoy Cabbage

After introducing savoy cabbage yesterday we wanted to share a delicious recipe using it today. Give this recipe a try and let us know what you think!

Ingredients:
1 serving of turbot
1 serving of savoy cabbage
1 apple
Vegetable broth
Salt and pepper

Preparation:
Cut the turbot fillet into medium sized pieces, season with salt and pepper, and then cook in a pan for two to four minutes, depending on the thickness, just before serving. Clean the savoy cabbage, remove the hard stalk, wash, drain and slice into thin strips. Heat a pan over medium heat and cook the cabbage for 3 minutes. Wash, quarter, pit, and dice the apple and add to the savoy cabbage. Add the vegetable broth and simmer for 10 minutes and season with salt and pepper. Serve the turbot on a bed of the cabbage and apple mixture. Enjoy!

Savoy Cabbage

Savoy cabbage or also known as curly cabbage is one of the prettiest and unique varieties of cabbage. It has green, slightly curly leaves and is less tightly packed than some of its relatives in the cabbage family. For a long time it wasn’t a very popular ingredient but has recently risen in prominence. As a vegetable it is extremely versatile and can be used in many dishes from soups and salads to wraps and lasagna. Savoy cabbage is also very healthy, packed full of vitamins C, B6, E, folic acid, as well as potassium, calcium, and iron. During your next trip to the grocery store pick up a savoy cabbage and try it out in some new dishes!

Spicy Green Cabbage Slaw with Mango

After enjoying delicious treats during the holidays we are looking forward to eating something light today, in the form of this Asian inspired slaw!

Ingredients:
1 serving of vegetables (green cabbage, leeks, mushrooms)
1 serving of diced mango
Cardamom
Ginger
Chili pepper
1 clove of garlic
Salt and pepper
Coconut oil
1/4 cup vegetable stock

Preparation: 
Clean, wash and cut the cabbage into thin slices. Halve, wash and finely chop the leeks. Rub the mushrooms with a dry cloth and cut into quarters. Halve the chili pepper lengthwise and remove the seeds, cut into small cubes. Peel and finely dice the garlic and ginger. Heat the coconut oil in a pan, and then add the garlic, ginger and leeks. Cook until translucent, then add the chili and cardamom. Add the mushrooms as well and steam for 3 minutes. Then add the cabbage and cook for another 3 minutes. Deglaze with vegetable stock and let it stew for 5 minutes, season with salt and pepper. Finally, add half a portion of diced mango and cook for a few more minutes. Enjoy the slaw with a protein of your choice and the rest of the mango for dessert!

Red and Purple

Red and purple foods! You’ve probably heard of how important it is to “eat the rainbow”. Well red and purple foods are an essential part of that rainbow. This is because they are a great source of polyphenols. These essential phytochemicals are excellent antioxidants which we need for healthy ageing and protecting our cells from damage and inflammation. Natural and real foods have an incredible ability to keep us healthy. So enjoy something red or purple today and of course we say choose it from your Metabolic Balance food list. It’ll then be even more incredible for you! What are some of your favorite red and purple foods?

Credit: Metabolic Balance Australia and New Zealand

Duck Breast with Cabbage

Today we have a very classic dish for Christmas: duck breast with cabbage! Give this recipe a try and let us know what you think!

Ingredients:
1 serving of duck breast
Red cabbage
1⁄2 Tbsp. of rapeseed oil
Balsamic vinegar
Cinnamon
1 bay leaf
Juniper berries
Salt and pepper

Preparation:
Wash duck breast, drain and score the skin in a crosshatch pattern, making sure it is not deep enough to cut into the meat. Season the duck breast with salt and pepper. Heat a pan without fat and place the duck breast with the skin side down in the pan and cook for 2 minutes. Then keep warm in the oven for about 20 minutes at 200°F (100°C). Clean the red cabbage and cut into fine strips. Cook the cabbage in rapeseed oil and season with cinnamon, salt, pepper, juniper berries, bay leaf, and balsamic vinegar. Serve the duck over the cabbage and enjoy!

Asian White Cabbage Salad with Shiitake Mushrooms

This Asian inspired, warm salad is great as a quick lunch or dinner and is packed full of flavor!

Ingredients:
1 serving of shiitake mushrooms
1 serving of vegetables (such as white cabbage and peppers)
1 garlic clove
Soy sauce
Apple cider vinegar
Fresh herbs (such as chili, coriander)
Salt and pepper

Preparation:
Wash the vegetables and then cut the cabbage, mushrooms, and peppers into thin strips. Peel the garlic and chop it finely. Heat 3 tablespoons of oil in a wok or in a large pan and fry the cabbage in it. Add the peppers, shiitake mushrooms, garlic and cook briefly. For the dressing, mix the pepper, apple cider vinegar, soy sauce (without sugar, without wheat) and fresh herbs (if you like it spicy try adding some chili). Mix the dressing with the vegetables, allow to marinate for 5-10 minutes, and then enjoy!