Asian-Inspired Sprouts Recipe

We definitely love Asian inspired dishes! How do you like these wonderful spiced soy sprouts? 

Ingredients for 1 person:
1 serving soy sprouts (use for other sprouts as well)
150 g vegetables (carrots, snow peas or green beans, fresh chive)
1 serving mango
1 TBsp. coconut oil
70 ml vegetable stock
1 TBsp. organic apple cider vinegar
Spices:
1 clove of garlic
fresh ginger
1 chili pepper
salt and fresh ground pepper
coriander leaves

Preparation:
Wash, peel and slice the carrot. Rinse the green beans (snow peas) and chop into bite size. Rinse the chives and cut. Rinse the sprouts with cold water and allow to drain. Peel the garlic and ginger and chop finely.
Wash chili, remove seeds and slice finely. Mix vegetable broth with the vinegar and fresh ground pepper.
Heat a wok with the coconut oil and sauté the chili, garlic and ginger, stirring continuously. Add the carrot slices (if you used green beans they need longer to cook, thus, add together with carrots), then sauté the snow peas, chives and last add the sprouts briefly and deglaze. Allow to simmer at medium heat for about six minutes.
Peel the mango, remove the fruit flesh and cut into cubes. Wash the coriander leaves, shake to drain and chop finely. Add the mango and coriander leaves to the vegetables. 

Enjoy!MB 01-16 - Sprossen

Fruity Sole Soup

Today’s recipe is something special – a fruity sole fillet soup!

You need:
1 serving sole fillet
1 serving cauliflower
1 serving dried apricots
vegetable stock
salt and pepper

Preparation: Wash the sole fillet, dab dry with paper towel, cut into rough chunks and lightly salt. Heat some water in a coated pan and fry the sole chunks all over. Wash and clean the cauliflower and divide into florets. Bring the vegetable broth to the boil in a saucepan, add the florets and apricots and cook at medium heat for about six minutes until soft. Remove a few florets to keep whole and puree the rest. Add the sole cubes and florets again and let the soup steep for another five minutes and season to taste. Enjoy!

MB 01-14 - getr.Aprikose

Oyster Mushroom Recipe – so yummy!

Always tastes good: our winter vegetables with oyster mushrooms

Ingredients:
1 serving vegetables (carrot, parsnip, Brussels sprout, onion)
1 serving oyster mushrooms
Spices: 1 clove of garlic, sea salt, fresh ground pepper, caraway, paprika
Herbs: chopped parsley
75 ml vegetable stock

Preparation:
Clean and wash the vegetables. Slice carrots into rings and the parsnip into fine sticks, quarter the Brussels sprouts. Peel garlic and chop finely. Blanch the vegetables briefly in salted water. Steam onion, garlic and caraway and add the blanched vegetables.
Do not wash oyster mushrooms, just clean them with a cloth or knife. Sauté oyster mushrooms with salt, pepper and paprika (no oil). Deglaze with some vegetable stock and cook gently for 10 minutes.
Add some of the oyster mushrooms and the broth to the vegetables. Puree with a blender. Add the remaining oyster mushrooms and plenty of chopped parsley on top and serve hot.

MB 01-09 - oyster mushrooms

After all the Holiday Treats …

… it’s time for something light to eat! What do you think?

Fish with Mango Salad

You need:
1 serving fish fillet (e.g. turbot)
1 serving lettuce (e.g. frisee lettuce)
1 serving mango
1 slice whole grain sourdough rye bread, toasted
Spices: salt, pepper

Preparation:
Clean, wash and dry the salad. Cut into strips. Peel the mango and cut the fruit from the core and slice into strips. Mix salad and mango with salt, pepper and some broth. Cut the fresh fish fillet into medium sized pieces, add pepper and sauté gently for two to four minutes, depending on the thickness. Cut the toasted rye bread in cubes and add to the salad. Arranged the fish on top of the salad. Enjoy!

MB 12-27 - mango

Duck Breast with Chinese Cabbage

Duck is a very traditional German Christmas Dish – no wonder our Nutrition Experts and Chefs have a great recipe for it: this duck breast with orange Chinese cabbage has a fabulous taste of Christmas!

Ingredients:
1 serving duck breast
1 serving Chinese cabbage
1 orange
Spices: a dash of apple cider vinegar, salt and pepper, some black sesame seeds

Preparation:
Season the duck breast to taste with salt and pepper and stir fry in a hot pan for about 5 minutes. Place the pan with the duck breast in a preheated oven for about 18 minutes to finish cooking. Clean, wash and dry the Chinese cabbage, slice into very fine strips. Salt well in a bowl and knead for 3 minutes till soft. Peel the orange, cut into slices and chop coarsely. Add the oranges pieces to the Chinese cabbage and season with salt, pepper, vinegar and black sesame seeds. You can also roast the sesame seeds briefly in a pan. Enjoy!

MB 12-21 - Chinese Cabbage

Chai Tea – Spices from India 

Chai has been gaining in popularity for several years now. The classic Indian spiced chai tea, sometimes also called yogi tea, does not actually contain any tea at all. Instead, it’s a spice mix of cinnamon, cardamom, ginger, cloves and black pepper. These spices are said to have a warming effect in Ayurveda, the classical Indian art of healing. Originally, the spices were briefly crushed in a mortar and pestle before adding to a pot of water and being brought to the boil. Milk and sugar were added, it was heated again and allowed to steep for a few minutes. Then the brewed “tea” was poured through a sieve and served. 

MB 12-20 - Chai Tee

Today Chai Tea is offered loose, in tea bags and even as powder. From it, the famous Indian Chai can easily be prepared with milk and little fuss. Here’s an easy way: simply froth hot milk and mix with the chai spice blend. You’re allowed to drink milky chai tea from phase 2 if  you have milk on your food list – but please, enjoy it only with your meal and do not use any other protein source for that meal.

Delicious Winter Salad

Even though it’s cold outside, we don’t always have to have a warm meal – how about lamb’s lettuce with walnuts for a delicious winter salad!

You’ll need:
35 g lamb’s lettuce
25 g coarsely chopped walnuts
1 shallot
Spices: salt, freshly ground black pepper,
2 tsp. apple cider vinegar, 1 tbsp. oil (flax seed or walnut oil)

Preparation:
Clean, wash and drain lamb’s lettuce. Mix vinegar, oil, salt and pepper in a blender. Add the walnuts to the lamb’s lettuce, add the dressing and serve with your protein! Yummy!

MB 12-19 - Feldsalat

 

Apple-Vanilla-Sesame-Dessert

It’s Christmas time and you want to have a something sweet at the end of your meal. What should you have??? How about trying this delicious, simple apple, vanilla and sesame dessert.  

You’ll need:
1 apple
½ tsp coconut oil,
vanilla pulp scrapped from the pod
sesame seeds

Preparation:
Cut the apple into slices.
Heat coconut oil in a pan, add apple slices and add in the vanilla. Sauté the apple slices until soft and have a lovely golden brown color. Sprinkle sesame seeds on top and serve. 

Such a yummy dessert – and 99% “on plan”!

MB 12-17 - Apfel.geschnitten

Perfect for the Holiday Season: Venison with Red Cabbage

Ingredients:
1 serving venison fillet
red cabbage
Spices: ½ TBsp olive oil, cinnamon, salt, ground pepper, balsamic vinegar, 1 bay leaf, 2 juniper berries.

Preparation:
Wash the venison fillet, dry with kitchen towel and season with salt and pepper to taste. Heat a pan without fat and place the venison fillet in the pan, when slightly browned turn and fry for 2 minutes. Then place in the oven for about 20 minutes at 100°C (215°F), keep warm and allow to rest.
Clean the red cabbage and cut into fine stripes. Sauté the red cabbage in olive oil, season to taste (cinnamon, salt, pepper, juniper berries, bay leaf) and deglaze with a splash of balsamic vinegar. Add some water and simmer gently.
Serve the venison with the red cabbage, drizzle the liquid from cooking the red cabbage over the food on the plate. Enjoy!

MB 12-16 - Rotkohl

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