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!

Walnuts – Nutritious Power-House

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Did you know that walnuts are a real power food?  They have a healthy fat content of approx 50% and the calorific value of 100g walnuts is over 2,700 kJ. The content of the essential fat alpha-linolenic acid (an omega-3 fat) is especially high. We call a fat “essential” as it’s one that our bodies can’t produce naturally and therefore must come from our food. Essential fats are known to offer a whole range of anti-aging and anti-inflammatory benefits. They keep the heart healthy by helping the blood vessels be flexible, prevent arteriosclerosis and have a positive influence on cholesterol levels.  

Walnuts are very rich in protein and therefore particularly valuable for vegetarians. A handful of walnuts (about 43g) provides 8g of vegetable proteins. They are also among the richest sources of antioxidants that help protect against cancer. They are rich in vitamins A, B1, B2, B3, C and E, pantothenic acid and important minerals such as zinc, potassium, magnesium, phosphorus, sulfur, iron and calcium. Walnuts also boost digestion, as they are very rich in fiber.

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.

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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

Sourdough Rye Bread

We are often asked: Why does Metabolic Balance recommend sourdough rather than bread containing yeast? 

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The answer lies in the long fermentation process that happens with sourdough preparation. During this fermentation, the grain is properly broken down and the phytic acid effectively pre-digested. This is important as phytic acid is known to bind to the nutrients and minerals in the grain, thereby preventing us from absorbing them. Also reducing the phytic acid makes the bread lighter, healthier and easier to digest. Rye grains need a good long time to progress to it’s quality and be ready for baking. The sourdough method makes sure this happens naturally while boosting friendly bacteria in the dough which improves the shelf life of the rye bread. It also develops a wonderful taste and the delicious smell of fresh sourdough bread!

When yeast is added to bread dough, these natural processes are enormously accelerated, unfortunately to the detriment of the quality of the bread. This method of added yeast to bread baking makes it much harder for us to digest the bread and can cause digestive problems.