Salad Bowls

Bowls whether in the form of a “burrito bowl”, “Buddha bowl”, or salad bowl have become very popular over the years. Rather than going out and buying one, these can be made very easily at home. Simply mix salad greens and vegetables on your plan as desired and combine with a protein component. Give variety to your plates by creating unique combinations using different dressings and spices. The recipe we want to share today uses grated carrots, cucumber, spring onion, green chili and baby spinach with beef tenderloin. For the meat, we simply seasoned it with salt and pepper, wrapped it in aluminium foil and braised it in the oven. The dressing is a simple vinaigrette.
Feel free to experiment with the ingredients on your plan to make tasty creations!

Breakfast Idea

Sometimes the way you start your morning can set the tone for the rest of your day! One way to ensure your day gets off to a rockin’ start is through a delicious and nutritious breakfast such as the recipe below!

Take a slice of wholemeal rye bread and spread pureed/mashed avocado on top, add a sliced hard boiled egg and a few pomegranate seeds. Season with salt, pepper, and a few red pepper flakes.
This wonderful combination will keep you full for a long time and start your day off right!

Recipe Inspiration

At Metabolic Balance we like to integrate a serving of fruit into hearty dishes. One of our favorite ways to do this is by incorporating fruit into mixed salads. Today’s recipe inspiration is lettuce with boiled lentils, pickled beetroot and some pears. You can vary this salad with the ingredients that fit your plan. One variation would be to use mango instead of pear and avocado instead of beetroot. As we approach the summer months even consider adding seasonal fruits such as peaches or berries!

Red Bell Pepper Soup

Vegetable soups are an easy meal to throw together and for today’s recipe we have a delicious red bell pepper soup.

Ingredients:
1 serving red bell pepper
1 serving white onion
Vegetable stock
Garlic
Spices (cayenne pepper, basil, oregano….)
Salt, pepper

Preparation:
Core the bell pepper and then cut into small pieces. Peel and chop the white onion. Add the bell pepper, garlic, and onion to a pot and cook over medium heat. Then add the vegetable stock and simmer until the vegetables are cooked through. Add everything to a blender and puree until smooth. (If the soup is too thick you can add more stock.) Season with your spices of choice (cayenne pepper, garlic, and basil work great) and enjoy! Feel free to change up to the seasoning and this soup will never get boring.

Yogurt with Pureed Fruit

Need a simple breakfast idea? Well look no further! Check out this easy and delicious recipe that can be ready in no time.

Take some yogurt (whichever form of dairy is on your plan) and add some pureed fruit. Fruits such as berries, mango, or bananas work very well! If would like a little texture, set aside a small portion of the fruit that will not be pureed and add to the yogurt as is. For added flavor you can also add vanilla, cinnamon or some lemon zest. From phase 3 on, a few chia seeds may also be added.

Broccoli Soup

Do you have some broccoli in the freezer that you are not sure what to do with? Well then give this delicious and creamy broccoli soup with cottage cheese a try!

Ingredients:
1 serving of broccoli 
1 cup (250 ml) vegetable broth
1 serving of cottage cheese
Cayenne pepper and nutmeg 

Preparation:
Clean the broccoli and cut into small florets. Bring the vegetable stock to the boil and cook the florets in it for about 5 minutes until soft. Take out a few broccoli florets and set aside. Add half of the cottage cheese to the broth and and then place everything in a blender and puree until smooth. Season with cayenne pepper and nutmeg. Pour the soup into a bowl, add the remaining cottage cheese and garnish with the reserved broccoli florets. Enjoy!

Egg and Asparagus Salad

Looking for fresh salad to enjoy? Well we have the perfect recipe for you! Give this egg and asparagus salad a try and let us know what you think. If aniseed is not your cup of tea feel free to exclude it.

Ingredients:
1 serving of green asparagus
1 tsp. white onion
1 hard-boiled egg
1/4 cup (50 ml) vegetable broth
1 Tbsp. balsamic vinegar
Salt, pepper, pinch of aniseed (optional)

Preparation:
Peel the asparagus and cut into 1.5 inch (4 cm) pieces. Heat a pan over medium heat and sauté the onions briefly. Then add the asparagus and the vegetable broth. Cook until everything is al dente and then remove the pan from the heat. Add the balsamic vinegar and season to taste with salt, pepper and aniseed. Set the mixture aside to cool. Peel the hard-boiled egg and cut into bite-sized pieces. Once the salad is cooled, add in the egg and place in the fridge for at least 30 minutes to allow the flavors to mix.
Enjoy!

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!