Grilled Steak with Cabbage Salad

This simple and easy recipe is perfect for anyone in Phase 2.

Ingredients: (1 serving)
1 serving of steak
1 serving of vegetables (pointed/white cabbage and bell peppers)
Apple cider vinegar
Fresh chives
Salt, pepper

Preparation:
Wash the pointed/white cabbage and slice into thin strips. Add 1 pinch of salt to the pointed cabbage and massage and then let it sit for 15 minutes. Wash the bell peppers and then halve, clean, and cut into strips. Season the steak with salt and pepper and then grill for 3-5 minutes on each side. Wrap the steak in aluminium foil and let it rest for about 10 minutes. Rinse the chives, pat dry, and cut into small sections. Mix bell peppers, chives, vinegar and cabbage, season to taste with salt and pepper. Serve the meat and cabbage salad. Pour the juices from the meat in the aluminium foil over the meat.
Enjoy!

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!

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!

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!

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!

Exotic Vegetable Stir Fry

This vegetable stir fry is a perfect dish for spring and is suitable for phase 2 with oil.

Ingredients:
1 serving vegetables (we like cauliflower and carrots)
1 serving yogurt
1 serving chopped fruit
1 TBsp freshly chopped chives
cumin
turmeric
coriander
pepper
cinnamon
salt
coconut oil for frying

Preparation:
Clean the cauliflower and cut into florets. Peel carrots and cut them into fine strips. Cook the cauliflower in a little salted water with turmeric for about 7 minutes, then remove and drain. Heat the coconut oil in a pan, fry the cauliflower and carrots, and keep warm. Add the cumin, coriander, pepper and cinnamon to the frying oil and add the chopped fruit. Let the mixture cool down briefly, stir in the yogurt, and season to taste. Sprinkle with chives and enjoy!

Rye Pasta with Bolognese (meat sauce)

One of the favorite recipes for Phase 3 of the Metabolic Balance Program is our rye pasta with meat sauce (Bolognese)

What you’ll need:
1 serving ground meat (e.g., beef, pork, lamb, turkey – according to your plan)
1 serving vegetables (e.g., celery, carrots, onions)
½ tomato
250 ml vegetable broth
Spices & Herbs: salt, pepper, marjoram, oregano, rosemary

How to prepare and cook:
Brown onions in a little olive oil, add a sprig of rosemary, add the lean ground meat (according to your plan). When the meat is browned (approx. 10 minutes), transfer to a bowl and place aside. Using the same pan, add half of the finely chopped celery and grated carrots. Gently sauté for a few minutes and then add the tomato, vegetable broth and season with salt and a pinch of pepper. Allow to simmer gently for about 15 minutes. Puree with a stick blender (or in a blender), then return the meat to the pan. In a separate pan, brown the remainder of the carrot and celery – put everything together in one pan. Let everything simmer for another 30 minutes, season with oregano and marjoram (dried), fresh ground pepper and salt.

Starting in Phase 3 (when you are close to goal), you can also use 10 grams of whole grain rye pasta as a side dish. 1 slice of rye crisp bread counts for 10 g of whole grain rye pasta.
If you’re still in Phase 2 we recommend zucchini noodles (zoodles) instead of rye pasta.

Buon appetito!

noodles

Asian Ratatouille

Ingredients:
1 serving of vegetables according to your plan (we like eggplant, zucchini, bell pepper
1 TBsp chopped onion
1 clove of garlic
1 piece of fresh ginger
1 TBsp of olive oil, salt
¼ liter vegetable broth (250ml = 8.5fl.oz)
1 TBsp tamari sauce
1 TBsp chili bean paste
some sesame oil
Plus the protein of your choice – according to your plan.

Preparation:
Wash, clean and slice the eggplant, sprinkle with salt and let it stand for about 20 minutes. Remove the skin and seeds from tomato and quarter them. Clean zucchini and bell pepper and cut into chunks. Peel and slice the onion. Peel and finely chop garlic (or press through garlic press) and grate the ginger. Dab the eggplant slices dry. Heat wok, add sesame oil and stir-fry the onion, zucchini and eggplant over medium heat for about 5 minutes. Then add bell pepper, tomato, garlic and ginger and stir-fry till it has the desired browning. Add the vegetable broth, tamari and chili-bean paste. Cook gently for about 15 minutes with a closed lid, stirring occasionally. Season the ratatouille with sesame oil and serve. Enjoy!

MB 03-09 - Ratatouille

Eggplant Au Gratin

As promised yesterday, here’s a great eggplant dish for you: eggplant with cheese. In North America you have seen it in many restaurants Eggplant Parmigiana. Different cheeses may be used for this recipe – try it with one of your selected cheeses!

Ingredients:
1 serving of (pecorino) cheese
1 serving of eggplant (by itself or mixed with other vegetables from your plan)
1 tsp balsamic vinegar
Spices: chili, salt, pepper, curry, cumin

Preparation:
Cut the vegetables into equally sized cubes and mix them with the balsamic vinegar and the spices in an ovenproof dish. Place in the oven at 390°F (200°C) for 15 minutes. Meanwhile grate the cheese and sprinkle it over the vegetables – bake with cheese for the last 5 minutes. Enjoy!

MB 03-06 - Aubergine-Rezept