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

Asian Sprout-Leek Salad

Ingredients:
1 serving of bean sprouts
1 serving of leek
Spices: curry, salt, pepper
balsamic vinegar

Preparation:
Wash the bean sprouts. Clean the leek and remove the outer layer before slicing into fine rings. Heat a pan with a little water and sauté the bean sprouts and leek rings briefly. Season with curry powder, salt, pepper and vinegar, let it cool down and arrange it on a plate. Serve with crispy rye or wholegrain sourdough rye bread if you’d like and enjoy!

MB 03-03 - Lauch

Ricotta Casserole – so yummy!

This ricotta casserole is just so yummy! (suitable for Phase 3)

You need:
1 serving of ricotta
1 serving of vegetables (e.g., carrots, broccoli, cauliflower, sugar snap peas)
Spices & Herbs: salt, pepper, marjoram, chives
1 tsp coconut oil

Preparation:
Clean the vegetables, cut them into small chunks and blanch them briefly. Heat a teaspoon of coconut oil in the pan, add the vegetables and sauté for a few minutes until lightly brown. Preheat the oven to 430°F (220°C). Season the vegetables with salt, pepper, marjoram and chives. Remove the pan from the heat, add the ricotta, put everything together in a casserole dish and bake in the oven for 7 minutes. Enjoy!

MB 03-02 - Ricotta-Auflauf

Pork and Leek Recipe with an Oriental Twist

Our pork and leek recipe with an oriental twist!

Ingredients:
1 serving pork fillet
1 serving vegetables (leek, mushrooms of your choice)
40g Pineapple
Spices: salt, ground pepper, ½  red chili pepper, ½  tsp. tamari sauce (or gluten free alternative), orange zest
40 ml vegetable broth
1 TBsp. olive oil
Herbs: 1 tbsp. chopped parsley

Preparation:
Remove skin and tendons from pork fillet, rinse, dab dry and cut into strips. Clean the leeks and cut them into thin rings. Dice pineapple, clean and slice the mushrooms. Halve chili pepper lengthwise, remove seeds, wash and chop finely. Heat oil in a wok and sauté pork strips for 3 minutes, stirring continuously. Add leek, mushrooms and chili and fry for 3 minutes while stirring. Add pineapple chunks, vegetable broth and orange zest. Season to taste with salt, pepper and tamari and continue to cook over medium heat while stirring until the liquid reduced to a third. Gently fold in parsley and serve.

MB 02-13 - Lauch