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!

Spinach Omelet with Blackberries and Rye Bread

This simple omelet recipe is perfect for anyone in Phase 2 and is quick, nutritious, and most importantly delicious! If you give this recipe a try, take a picture and share it with us!

Ingredients:
1 serving of eggs
1 serving of spinach
1 serving of blackberries
1 serving of rye bread
Salt, pepper 

Preparation:
In a bowl, whisk the eggs using a fork and season with salt and pepper. Wash the spinach and then shake or pat dry using a paper towel. Cut or tear into small pieces and add to the eggs. Heat a pan over medium heat, add the eggs and cook on one side for 2-3 mintes. Flip the omelet over to finish cooking and then remove the pan from the heat. Gently rinse the blackberries, add them to one side of the omelet, and then fold the omelet in half. Serve with toasted bread.
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!

The Cholesterol Myth

The past few days our posts have highlighted how “eggcellent” eggs can be for your health! Inevitably when discussing this versatile food, the issue of cholesterol comes up.
Although eggs are rich in cholesterol, they do not – as it was long believed – increase cholesterol levels. However, studies that allegedly prove that the consumption of chicken eggs contributes to increased blood cholesterol levels or even poses a risk of heart attack have long been refuted. The Mayo Clinic notes that,

Although some studies have found a link between eating eggs and heart disease, there may be other reasons for these findings. The foods people typically eat with eggs, such as bacon, sausage and ham, may do more to boost heart disease risk than eggs do. Plus, the way eggs and other foods are cooked — especially if fried in oil or butter — may play more of a role in the increased risk of heart disease than eggs themselves do.

Many current studies have even shown the opposite: the lecithin in the egg yolk tends to lower cholesterol levels. The fact that pharmaceutical companies, doctors, and the margarine industry in general earn a lot of money by “bad mouthing” cholesterol is a possible explanation why the cholesterol myth continues to persist.

More information:

Eggs Explained

Easter is coming up and we were wondering: What does an egg actually weigh?

Here we group eggs based on weight:
S (small) – under 53 g
M (medium) – 53 to below 63 g
L (large) – 63 to below 73 g
XL (extra large) – over 73 g

With this in mind: Have a lot of fun eating, coloring, searching, hiding and giving away eggs!

Let’s Talk Eggs

Eggs are often referred to as “nature’s multivitamin.” So you may be wondering, what is in an egg?

Well the answer is a lot!
On average, chicken eggs have about nine grams of protein, eight grams of fat, essential omega-3 fatty acids, and almost all minerals and vitamins (except for vitamin C). They are also one of the few foods that contains all 9 essential amino acids. No wonder then that in many health-conscious kitchens, eggs are a staple. We asked Silvia Bürkle, the head nutritionist at Metabolic Balance her thoughts and she said, “The dietary protein in eggs is of especially high quality because we know that egg protein can be converted into the protein we need in our bodies exceptionally well. That protein is important for muscle growth, cell renewal and the production of enzymes and hormones.”
There endless ways in which you can incorporate eggs into your diet, whether scrambled, sunny side up, poached, or boiled!



 

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!

Spring Carpaccio

Today we have a delicious spring inspired dish: a fresh carpaccio of tomato, egg and avocado.

Ingredients (1 serving):
¼ teaspoon black sesame seeds
1 tomato
1 serving avocado
1 serving hard boiled eggs
Salad (arugula, spinach and stinging nettle)
fresh herbs
apple cider vinegar
oil
salt
pepper

Preparation:
Toast the sesame seeds in a dry pan and set aside. Wash the tomato and peel the boiled eggs. Wash the salad of arugula, spinach and stinging nettle and cut into bite-sized pieces. Mix the dressing using 1 tbsp. oil and 1 tbsp. apple cider vinegar, 1 tbsp. fresh herbs, salt and pepper. Pit and peel the avocado and then cut into thin slices along with the eggs and tomato. Arrange the slices in a circle on a plate, alternating between avocado, tomato, and egg and season with herb salt and sesame seeds. Place the salad in the middle and serve immediately with the dressing.

Enjoy!

Vegetable Bruschetta with Egg(s)

Have you ever tried mushroom bruschetta with fried egg? So simple and delicious. An excellent go to quick metabolic balance meal! 

What you need:
1 serving egg (usually 1-2 eggs)
1 serving mushrooms (vegetable)
onions
vegetable broth
sourdough rye bread
Spices: paprika, caraway seeds, pepper, garlic

What to do
Stir fry mushrooms and onions until nicely cooked and soft, deglaze with some vegetable stock, season; simmer till the liquid is reduced to half. Top rye bread with ghee, spice with garlic, spices to taste and roast in the oven. Fry the egg(s). Serve by placing mushrooms on the toasted bread and the eggs on top. Season to taste. Enjoy!

Tip: Instead of mushrooms, you can also use other vegetables, e.g., zucchini, tomatoes, or bell pepper.

12-09 mushrooms-2341466_1920 - Image by suzleigh

Image by suzleigh from Pixabay

Kohlrabi Viennese Style: Today We Enjoy a Metabolic Schnitzel 

MB 09-07-2019

Ingredients:
1 serving Kohlrabi (turnip cabbage)
Spices: salt, pepper, a dash of nutmeg
1 serving rye crisp bread
1 serving egg(s)

Preparation:
Wash, clean and slice the Kohlrabi (turnip cabbage). Blanch in boiling salt water, remove, drain and season with salt, pepper and nutmeg.
Grind the crispbread with a hand blender or kitchen aid to flour and whisk the egg. Season the Kohlrabi slices, cover with egg and rye crisp bread and fry on both sides.
Whisk the remaining egg, salt, pepper and fry to scrambled eggs.

Enjoy your meal!