Herb-Crusted Cod

Today we give you a wonderful recipe: herb-crusted cod (Phase-3-Recipe)

Ingredients for 1 serving:
Protein: 1 serving cod
Complex Carbs: 1 serving vegetables (celery, paprika, chicory, carrot),
1 serving rye crisp bread
Herbs: wild garlic (ramson) or Asian garlic chives, parsley. thyme
Spices: salt, ground pepper, 1/2 tsp. mustard, vegetable broth (powder e.g., Seitenbacher), 1 TBsp. olive oil

Preparation:
Wash fish with cold water and pat dry. Season with salt and ground pepper and brush with mustard powder. Wash the vegetables and cut them into strips. Gently sauté in olive oil and season with vegetable powder. Place the vegetables in an ovenproof dish. Carefully place the fish on top and cook in the pre-heated oven at 350°F (175°C) for 10 minutes [convection oven only heat to 300°F (150°C)]. Crush the crispbread using a food processor or put crisp bread in a plastic bag and crushing with a rolling pin. Rinse and finely chop herbs and add to the crushed crispbread, add some oil and spread it on the fish fillet. Place everything into the oven for another 5 minutes until the crust is nicely brown and crisp.

Enjoy!

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We Are What We Eat!

This means a healthy and balanced diet of healthy food helps the whole body – inside and out. The right foods allow us to feel great and look great with clear skin and healthy hair. 

If we take apples as an example, they contain so many valuable nutrients and trace elements that can bind and neutralize damaging substances in the body such as free radicals. This results in so many benefits such as strong and healthy connective tissue aka beautiful skin!

Try this easy recipe – for a different way to get your apple a day: apple and oat streusel with walnuts (this is a Phase 3 recipe)

Ingredients for 1 serving:
160 g of tart apple (for example Granny Smith)
30 g of rolled oats
15 g of butter (or ghee)
20 g of chopped walnuts
Spices: cinnamon, vanilla bean, lemon juice (optional), a pinch of salt

Preparation:
Peel the apple, cut into thin wedges, (drizzle with lemon juice) and place in a small greased ovenproof dish. Chop the nuts, add the oats and knead them together with the butter / ghee, salt, vanilla and cinnamon to form the streusel (crumble). Spread the streusel over the apple slices and bake at 150°C (300°F) for 20 to 30 minutes.

Drink your allotment of milk as the protein portion.

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Breakfast with a Twist

Scrambled Eggs with Apple

Ingredients: 1-2 eggs (depending on your serving), 1 shot sparkling mineral water, salt, fresh vanilla pulp, a pinch of cinnamon, 1 apple

Preparation: Wash and core the apple and chop or grate into small pieces. Heat a good non-stick pan, without adding any fat, sauté the apple. Beat the egg with the mineral water and season with salt. Add the egg mixture to the cooked apple and heat until firm. Sprinkle with cinnamon and serve.

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Did You Know that Poor Nutrition Can Promote Inflammation?

Poor nutrition is a major cause of chronic inflammation, stated in numerous recent studies. In particular, it’s increasingly apparent that many conditions such as diabetes, high blood pressure and rheumatism are more closely related to inflammation than it was discussed only a few years ago. A major cause of inflammatory processes in the body is a poor diet or malnutrition. A diet rich in ‘bad’ fats such as saturated fats and trans fats and high in simple sugars (basically the average western diet) is increasingly shown to promote chronic inflammation. This is in direct contrast to fiber, antioxidants found in fruits and vegetables, healthy fats in fish and nuts plus beneficial oils, such as olive oil, which all have a natural anti-inflammatory effect. These recommendations correlate with Metabolic Balance and why reducing inflammation is one of the key benefits experienced by many of our clients.

Find a certified Metabolic Balance Coach to create a nutrition plan that will show your anti-inflammatory foods in a tailor-made meal plan!

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Savoy Cabbage – what a magnificent vegetable!

We love savoy cabbage – how about you? We just think it has such magnificent green, wavy leaves! Until recently, when haute cuisine started to champion it and it’s popularity increased, it was very much overlooked. One of the wonderful things about savoy cabbage, is that it has an excellent long season. The early season savoy cabbage comes on the produce shelves around Easter Time and has rather tender, loose leaves. The autumn variety though, has thicker and firmer leaves and also has a slightly spicier flavor. 

Savoy cabbage tastes greats as a vegetable side dish. It’s great to be used for savoy cabbage rolls and in lasagne. In terms of its nutritional strengths, it really does enrich our health during the winter season. It is high in vitamin C, contains vitamin B6, vitamin E, folic acid, potassium, calcium and iron. With only 31 kilo-calories per 100g, savoy cabbage could be called a “slim” vegetable, that contains plenty of beneficial sulfur oils and chlorophyll. In southern Germany, its leaves are traditionally used as a “green hot-water bottle”. The ribs of dark green savoy cabbage leaves are cut flat and briefly placed in boiling water. They are then rolled flat and laid as compresses on the body to relieve pain such as abdominal pain, chest pain or leg cramps.

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Pointed Cabbage

The tender cone of the Pointed cabbage: it’s small, fine and loosely wound – with these unique characteristics, the pointed cabbage has secured itself a special position in the cabbage family!  

As it’s naturally tender, it cooks quickly and does not need to be blanched even when using for stuffed cabbage. It also is a great addition when finely sliced into hearty and fruity-sweet salads. Make sure that it’s very fresh when you buy it, as the pointed cabbage doesn’t really have a long shelf life. Like the other members of the cabbage family, pointed cabbage is full of healthy nutrients, including vitamins C, B1, B2, potassium and beta-carotene. 

Our Top Tip: due to heat and cooking water, many nutrients can be lost. Therefore, simply finely cut some raw leaves and mix them under your other cooked vegetables.

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How do you like pointed cabbage?  Share your favorite recipes and tips with us (add to comments)! 

Healthy Food Makes Me Look & Feel Great!

Many happy and satisfied clients keep telling us how great they feel after changing their diets with Metabolic Balance. They love that they can really see the difference as well as feeling it! A particularly common side effect of getting healthy is clearer and smoother skin. It’s this healthy glow and radiance that others see too and shows that it’s not just about the smaller number you see on the scales as to why it so wonderful to eat healthy food. We love hearing every single success story that is sent to us.

Thus, we’d like to say a big thank you to all MB’ers – You’re great!

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What to know about Red Cabbage

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So what do you know about red cabbage? Let us fill you in on this excellent versatile vegetable! Firstly it’s available all year round now! However, it’s most popular in autumn and winter as a classic side dish to game, duck and roast goose or turkey.  It’s red coloring is not cultured, but a variation of nature. In traditional medicine it was believed that red cabbage had a positive effect on blood. Compresses made from red cabbage leaves are said to have alleviated varicose veins, phlebitis and leg ulcers. Red cabbage contains the pigment anthocyanin – also found in red berries and red wine – which has an antioxidant and anti-inflammatory effect. It has been shown in numerous studies that this flavonoid has cancer-inhibiting and cholesterol-lowering effects and is also linked to reduced risk of heart attacks and strokes. Red cabbage is rich in many vitamins and fiber and is an important immune booster during the cold season. It contains above all the vitamins C, B6 and E. 

Tip: to preserve the beautiful rich color of red cabbage, add some vinegar or citric acid when cooking.

Pomegranate – A “Silver Bullet”

For centuries, the pomegranate has been known in the Orient as the “apple of Aphrodite” and has been regarded as a symbol of eternal youth and fertility, even immortality. But the pomegranate is not an apple at all – in fact, it is a berry. The name, Pomegranate, derives from the color: garnet red.

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The pomegranate, which does not ripen after harvesting, contains many small, glassy translucent, juicy seeds in individual chambers – a total of about 400 per fruit!  These deep red to light pink colored seeds are particularly rich in bio-active ingredients such as flavonoids, polyphenols and phenolic acids as well as potassium, calcium, iron and vitamin C. 

More than 250 scientific studies so far have researched the positive effects of the “miracle fruit” pomegranate, especially with regard to cancer (blood, breast and prostate), cardiovascular diseases and arthritis. Pomegranates contain a particularly large number of highly effective polyphenols and can reduce the harmful effects of too much alcohol and nicotine, UV radiation and environmental toxins. In addition, the vital substances of the pomegranate promote the repair of already damaged cells. They support immune function and help against inflammatory processes; they have a cholesterol-lowering effect and thus prevent elevated blood fat levels. In addition, they slow the absorption of sugar in the intestine, and therefore support blood sugar balance and prevent diabetes. The bitter substances they contain are also beneficial for supporting digestion. Thus, the pomegranate is really nature’s “silver bullet”.

Image by Laura on Unsplash

Fruity Avocado-Apple-Salad

Even as it gets colder and colder outside, this doesn’t mean we have only eat hot food all the time! Do you feel like having a fruity avocado apple salad today.

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You need:
½ apple
½ avocado
Spices: salt, pepper from the mill, 1 TBsp. apple cider vinegar, ½ TBsp. olive oil, ¼ tsp. sesame seeds

Preparation:
Brown sesame seeds in a dry pan.
Wash, core  and chop the apple.
Halve the avocado, remove the stone and separate the pulp from the skin with a tablespoon. Dice the pulp.
Mix together apple cider vinegar, sea salt, pepper and olive oil to a dressing.
Combine the apple and avocado cubes with the dressing and sprinkle half of the sesame on top.

Enjoy with your protein!