Apple Scrambled Eggs

An apple a day keeps the doctor away. So it is perfect to eat them for breakfast as apple scrambled eggs. Although more uncommon than regular scrambled eggs, it is a great way to utilize eggs and apples in delicious way!

Ingredients:
– 1 portion of eggs
– 1 apple
– Splash of water
– Salt
– Vanilla
– Cinnamon
-Ginger

Preparation:
Wash and core the apple and chop or grate it. Heat a pan and cook the apple for a few minutes until soft. Whisk the egg with a splash of water and season with vanilla, cinnamon, ginger, and salt. Pour the egg over the stewed apple and scramble to your liking. Sprinkle with cinnamon before serving. Enjoy!

Apple and Oat Crumble

Oats are an extremely versatile ingredient and are perfect in sweet dishes such as this delicious crumble. Give it a try and let us know what you think!  

Ingredients (1 serving):
160 g (1 cup) of sour apples (e.g. Granny Smith)
30 g rolled oats
15 g butter
20 g chopped walnuts
Cinnamon
Vanilla
Lemon juice
Pinch of salt 

Preparation:
Cut the apple into small cubes or slices, mix with lemon juice and place into a small greased casserole dish. Combine the nuts and oats and then add together with the butter, salt, vanilla, and cinnamon. Gently work the mixture with your hands to form crumbles. Spread the mixture over the apple slices and bake at 300 °F (150 °C) for 20 to 30 minutes. Enjoy!

The crumble can be adapted to your own plan depending on the phase and food list. If you don’t have lemon on your plan, you can substitute lemon zest. Instead of oats you can also use rye flakes and some chia seeds.

Chicken Curry

This delicious curry is packed full of delicious flavors and perfect for any lunch or dinner!

Ingredients (1 serving):
1 portions of vegetables (ex: mushrooms, leeks, onion or cauliflower)
1 chicken breasts (according to your protein weight)
1 tsp of turmeric
1 tsp of mild or medium curry powder
1 tsp of Garam Masala
1/2 tsp of ground cumin
1/2 tsp of ground ginger
1 cloves of garlic
Vegetable stock

Preparation:
If you are using cauliflower, parboil the florets and keep the water you boiled them in. Heat the spices in a dry pan until fragrant. Add garlic and the vegetables and coat with spices. Add some oil (if using – phase 3), and pour in some vegetable stock to deglaze the pan. Cook covered for a few minutes until spices and liquid are well combined and the vegetables are coated evenly. Add the diced chicken. Cook until the chicken is cooked, stirring regularly. Add more vegetable stock or water for a looser sauce. Serve with some toasted rye bread to mop up the juices. Enjoy!

Photo: Metabolic Balance Canada

Spicy Mango and Kale Salad

Are you looking for delicious and healthy recipes to help you lose weight? Give this spicy mango and kale salad a try!

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

Preparation:
Clean, wash and coarsely chop the kale and leeks. Clean the mushrooms and cut them into quarters. Halve the chili pepper lengthways and deseed, then cut into small pieces. Peel and finely dice the garlic and ginger. Heat the oil, sauté the garlic, ginger and leek until translucent, and add the chili and cardamom. Add the mushrooms and sauté for 3 minutes. Then add the kale and cook for another 3 minutes. Finally, deglaze with vegetable broth and simmer for 5 minutes; season with salt and pepper. Finally, add half of the diced mango and enjoy the rest of the mango for dessert. Enjoy with a protein of your choice!

Summer Caprese Salad

Summer is the best season for juicy and flavorful tomatoes. One of easiest yet delicious dishes using tomatoes is a simple caprese salad, perfect for a summer lunch or dinner!

Ingredients:
2 large tomatoes
Fresh mozzarella
Fresh basil leaves
Balsamic vinegar
Salt and pepper

Preparation:
Cut the tomatoes and mozzarella into 1/4 inch thick slices. Then on a plate layer in alternating fashion the mozzarella and tomato slices. Season with salt and pepper and drizzle lightly with balsamic vinegar. Then decorate the top with the fresh basil leaves and enjoy!

Tips: To make it more of a salad you can layer the mozzarella and tomatoes on a bed of fresh arugula or spinach. You can also drizzle olive oil over the salad or add olives for additional flavor.

Keep it Simple

Whether it’s summer vacation, the winter weather or just being plain busy… when it comes to mealtimes, sometimes it pays to keep it simple. But, remember, simple doesn’t have to mean boring or unenjoyable! Here are two great examples from the MB community of keeping it simple and delicious:

For dinner time, try some ghee pan-roasted baby Brussels with your protein of choice. Nutritionist Jayne Mossop went with poached eggs and a little sea salt. Tasty!

For an ‘afternoon snack’, Katie Yewdall gave us this idea: Sliced apple on a buckwheat/rice cake with coconut. A real simple sensation!

Let us know what some your favorite simple meals are!

Rhubarb Parfait

This combination of strawberries and rhubarb is a classic and absolutely delicious!

Ingredients:
1 serving of rhubarb
1 serving of cottage cheese
1 serving of fruit (we recommend strawberries)

Preparation:

Simply steam the rhubarb in some water for a few minutes. Alternately, layer cottage cheese, rhubarb and strawberries and enjoy.

Coconut Pineapple Ice Cream

With summer now in full swing, it is ice cream season! This recipe is a healthy and delicious ice cream option. Give it a try and let us know what you think!

Ingredients:

1 serving of fresh or frozen pineapple

1 tablespoon of coconut milk

Pinch of cinnamon (optional)

Pinch of ground cloves (optional)

Preparation:

Cut the pineapple into small chunks and then add to a small blender along with the coconut milk and a small pinch of cinnamon and cloves. Blend everything together until you achieve a smooth consistency. Put the finished mixture into a container or mold and freeze to enjoy later or serve immediately.

Strawberry and Arugula Salad

This tasty combination of arugula and strawberries is perfect for the summer!

Ingredients:
1 serving of monkfish (or a protein according to your plan)
1 serving of arugula
1 Tbsp. of chopped onion
1 serving of strawberries
1 Tbsp. of balsamic vinegar
Oil
Salt and pepper

Preparation:
Wash the arugula and pat dry. Wash the strawberries and cut them into slices. Peel the onion and then cut into fine strips. Mix the balsamic vinegar with salt and pepper and a little oil. Season the fish with salt and pepper and then cook in a pan with a little oil in a pan for about 2 minutes per side. Spread the arugula on a plate, add the strawberry slices and onion and sprinkle with the vinegar dressing. Place the fish next to it or on it and enjoy!

Healthy Chocolate Bites

Chocolate is not only delicious but also has known health benefits. Today we have a healthy and tasty chocolate dessert for you that will satisfy your sweet tooth!

Ingredients:
120g walnuts
65g cocoa powder
1 pinch of sea salt
220g dates

Preparation:
Chop up the walnuts using a food processor. Add the cocoa powder and a pinch of salt and mix until everything is well combined.  Pit the dates and chop into quarters. Then add the dates to the walnuts and process until the mixture starts to come together. Take tablespoon sized portions and form them into bite sized balls or press the mixture into a tray and after chilling cut into small squares. Enjoy!

Photo: Unsplash