Beef Tenderloin with Autumn Vegetables

Absolutely simple, but a real culinary delight: Beef tenderloin with autumn vegetables

MB 10-18 beefloin

Ingredients for 1 serving
1 serving beef tenderloin
1 serving mixed fall vegetables (pumpkin, mushrooms, kohlrabi, chard)
Spices: salt, pepper, rosemary, thyme

Preparation:
Sauté the beef tenderloin to how you like it (rare, medium or well done), season with salt and pepper and wrap in aluminium foil. Leave to rest for at least 15 minutes. 

Cut vegetables into right size for cooking, i. e. cut the pumpkin and kohlrabi smaller than the mushrooms and chard. 

Using the same pan in which the meat was sautéed, gently sauté your vegetables until cooked so that they have a pleasant brown color. Season the vegetables with salt, pepper, rosemary and thyme. Remove the meat from the foil and use the delicious juices as a sauce. 

Enjoy!

New Apple Varieties Increase the Risk of Allergies

European colonists first bought apples to North America during the 17th century. There are more than 7,500 varieties grown worldwide.
While apples are delicious and full of nutrients, they can also cause allergic reactions in some people. Just minutes after consumption you will begin to notice tingling, swelling, and itching in the mouth, lips, and throat; shortness of breath; and diarrhea, stomach discomfort and cramps.
An apple allergy is often occurs when an apple’s polyphenol levels are too low. Polyphenols are a type of antioxidant found in plants that combine with the allergy-triggering proteins in the apple, and this makes the apple much more tolerable for consumption. Polyphenols also help combat free radicals. Types of polyphenols in apples include quercetin, chlorogenic acid, catechin, and phlorizin
Old apple varieties often contain significantly more polyphenols than the newer varieties. Polyphenols give apples a sour taste and become brown quickly when you cut them are bite into them. As a result, these characteristics, along with the polyphenols were taken out of the newer varieties. Now, the newer varieties of apple are sweeter and fail to brown as quickly; however, they also trigger allergic reaction much faster.

2019-10-15 apple-3659801_1920 (pasja1000 from pixabay)

Note: Most proteins are found in the flesh of the apple skin and change when heated. As a result, those with an apple allergy should peel and boil the apple before consumption. For instance, apple sauce is mostly considered allergen-free.

Avoid certain new types of apples, including:
● Ambrosia
● Elstar
● Jonagold
● Honey Crisp
● Sunrise
● Golden Delicious

Instead, choose the older variety of apple. In addition to important vitamins, mineral, and polyphenols, the older varieties contain more fiber, including pectin and cellulose. During digestion, these fibers bind to heavy metals, cholesterol, and other waste products, and excrete them from the body. Another benefit of older apple varieties is they contain more vitamin C than the newer varieties. At the same time, imported older apples have less vitamin C than older varieties from a local orchard. Food loses its nutritional value the longer it has to travel.

The following are some older varieties you should purchase:
● Red Delicious
● Empire
● McIntosh
● Jonathan
● Granny Smith
● Braeburn
● Royal Gala
● Northern Spy
● Shamrock
● Grimes Golden
● Idared
● Jersey Mac
● Paula Red
● Spartan

Picture by pasja1000 from pixabay

Yummy Fall-Casserole

Fall is the time for yummy casseroles! Today we have ricotta au gratin

MB 10-13 - carrots

 You need:
1 serving ricotta
1 serving fall vegetables (e.g. carrots, pumpkin, cabbage turnip)
Spices: salt, pepper, marjoram, chives
1 tsp. coconut oil

Preparation:
Preheat the oven to 220°C (430°F). Cut the vegetables into fine stripes with the vegetable peeler or slicer. Heat a teaspoon of coconut oil in a pan, add the vegetables and sauté briefly. Season with salt, pepper, marjoram and chives. Remove the pan from the stove, gently stir in ricotta, put everything together in a casserole dish and bake in the oven for 7 minutes. Enjoy!

Zwiebelkuchen (German “onion pie”)

MB 10-08 - MarketBasket

A different kind of Onion Pie (Zwiebelkuchen)!

You need:
1 serving vegetables (e.g. an onion and root vegetables like carrots or celery)
1 egg
a little oil
Spices: salt, pepper and basil

Preparation:
Preheat the oven to 180°C (355°F). Peel the onion, chop into small pieces and gently saute in some oil until translucent. Season with salt, pepper and basil and leave to cool down. Pour a little water into a baking dish. Peel your selection of root vegetables, cut them into thin slices with the peeler and arrange in the prepared baking dish. Gently beat the egg and combine with the onions. Pour the egg mixture onto the root vegetables. Bake in the oven at 180°C (355°F) for approx. 15-20 minutes. 

Enjoy!

A Fall Highlight: Cabbage-Apple-Recipe

Today we enjoy a wonderful fruity savoy cabbage dish perfect for cooler fall evenings.

MB 10-02

You need:
1 serving chicken breast
1 serving savoy cabbage
1 apple
Spices: sea salt, black pepper, turmeric, ground caraway, 1 pinch of cinnamon, some (fresh) ginger
75 ml vegetable broth
1 TBsp. (rapeseed) oil
Apple cider vinegar
Herbs: parsley

Preparation: Wash the chicken breast, pat dry and cut into thin strips. Clean the savoy cabbage, cut into thin strips, wash and drain. Wash apple, remove the core, quarter and cut into thin slices. Wash parsley, shake dry and chop finely. Brown chicken breast in oil, and season to taste. Remove from the pan and set aside. Place the savoy cabbage in the pot, sauté and season well, deglaze with vegetable broth and simmer gently. When there’s only a little liquid left in pot, season the cabbage, add the apple slices, cooked chicken breast and chopped parsley, bring again to the boil and serve. Enjoy!

Vegetable Skewers with Crunchy Seeds

Delicious skewers: cauliflower-onion-fennel skewer with crunchy seeds

MB 10-01

Ingredients:
2/3 serving pumpkin seeds
1/3 serving sunflower seeds
1 portion of vegetables (we used cauliflower, onion and fennel)
Spices: salt, pepper and paprika

Preparation:
Clean the vegetables, peel, dice roughly and blanch in hot water. Season with salt, pepper and paprika.
Heat a pan without fat and sauté the vegetable cubes. Remove from the heat and carefully pierce onto wooden skewer, alternating with cauliflower, onion and fennel cubes. Keep the skewers warm.
Toast the pumpkin and sunflower seeds in a pan without oil. Place the vegetable skewers in the toasted seeds and careful coat all the vegetables. Enjoy!

Stuffed Bell Peppers

Our pumpkin filling for stuffed bell peppers (phase 2 w/o oil) – a delicious vegetable power.

MB 09-29-2019

Ingredients:
1 portion of vegetables (including one bell pepper, onion and pumpkin)
1 small clove of garlic
1 serving mozzarella cheese
spices: salt, pepper

Preparation:
Wash the bell pepper, scoop out the stem and seeds generously. Peel and dice the onion. Wash, clean, peel, blanch and chop the pumpkin into small cubes.
Heat a pan with 1 TBsp. of water and sauté the diced onion until translucent. Those who are already in phase 2 with oil, should use oil instead of water. Peel the garlic, press through a garlic press and add to the onion. Add the pumpkin, salt and pepper. Gently stir-fry until soft. Carefully fill the bell pepper. Finally, add the mozzarella and toast in a toaster oven (or oven) until the cheese melts and bubbles. Enjoy!

Pumpkin Soup – Classic Fall Recipe!

MB 09-28-2019

Pumpkin soup is a real classic in fall. With this recipe you can cook a simple variation, which you can reinvent time and again with difference combinations of herbs and spices. Serve immediately and enjoy!

Ingredients:
1 serving pumpkin
1 tbsp. chopped onions
1 chopped garlic clove
Salt , freshly ground pepper
300 ml vegetable broth
Rapeseed oil

Preparation: Brown the onions and garlic in oil, sauté the washed, seeded and chopped pumpkin for about 5 minutes and season with salt and pepper. Add vegetable broth and gently simmer for 20 minutes. Purée and season to taste. The soup can be enhanced with some coconut milk (in later Phases, when close to goal). 

Depending on your liking and taste, you can add different combinations of ginger, lemongrass, rosemary, curry or other delicious herbs and spices and season with salt and pepper. Delicious!

Stay Fit and Healthy in Fall!

Stay fit and healthy in autumn and let yourself enjoy this colorful season’s culinary delights! An absolute star for clean delicious cooking at this time of year is pumpkin. Hardly any other vegetable is as versatile as this orange all-rounder. Whether pickled or fresh, steamed or roasted, pureed or grated, spicy or mild – the pumpkin cuts a fine figure on any plate and is always a delight!

MB 09-26-2019

It fits perfectly to the pure, original and natural nutrition of Metabolic Balance. If you want to eat clean, pay attention to how your pumpkin was grown, though. We don’t advise buying pumpkin wrapped in foil. Fresh and loosely packed, or not packaged at all is best. Pumpkin is often grown and available from local farms in autumn. Look for organic or even better, grown in your own back yard or garden. Pumpkin is a delicious favorite in clean cooking, reminding us every year again what a variety of preparation choices we have and how much we love it!