Category: healthy recipes

Stuffed Mushrooms

Stuffed mushrooms are not only very easy to make but can easily be adapted with different ingredients to meet many Metabolic Balance plans. Give this recipe a try and let us know what you think!

Ingredients:
1 portion of fresh goat’s cheese
1 portion of vegetables (mushrooms and savoy cabbage)
10g of rye bread
Fresh garlic
Fresh oregano
Chili
Salt and pepper

Preparation:
Clean the mushrooms and remove the stems. Slice the savoy cabbage into fine strips. Put the rye bread, savoy cabbage, garlic, goat’s cheese, salt, pepper, chili and marjoram into a food processor and pulse until you achieve a homogenous mixture. Then fill the mushrooms with a teaspoon of the mixture. Bake in the oven for 15 minutes at 400°F (200°C). Enjoy!

Spicy Roasted Edamame

This easy recipe adds a bit of flavor to edamame and is great as a snack!

Ingredients:

– Edamame –(protein portion)
– ½ tsp olive oil*
– ⅛ tsp chilli powder
– ⅛ tsp dried basil
– ⅛ tsp onion powder
– ⅛ tsp ground cumin
– ⅛ tsp paprika
– ⅛ tsp ground black pepper

* Consult your coach for substitutions according to the phase you are in Metabolic Balance

Preparation:
Preheat your oven to 375°F (190°F). Place the thawed edamame into a mixing bowl, drizzle with the olive oil, then sprinkle with chili powder, basil, onion powder, cumin, paprika, and pepper. Toss until the edamame are evenly coated with the oil and spices. Spread the edamame onto a baking sheet in an even layer. Bake until the beans begin to brown, 12 to 15 minutes. Stir once halfway through cooking. Enjoy!

Credit: Metabolic Balance Canada

Beet Strawberry Smoothie

This delicious and vibrant smoothie is perfect for a hot summer day.

Ingredients:
2 handfuls of strawberries, ready for use
1 piece of ginger the size of the tip of a thumb, grated
3 sprigs of mint, plucked
3/4 cup (200 ml) beetroot juice
1/2 cup (100 ml) coconut water
5 ice cubes

Preparation:
Place all ingredients except the ice cubes one after another in a blender and puree to a fine smoothie. Add ice cubes and mix until they dissolve. Spread smoothie on highball glasses and enjoy immediately.

Happy Pancake Day

Wake up to this delicious and nutritious oat Metabolic Balance friendly pancake with blueberry, vanilla and cinnamon sauce is a great way to start the day! Inspired by Australian-based practitioner, Jelena Dakic, this recipe is perfect for strict phase 2 and is made with camel milk, is oil-free, and is sure to satisfy your taste buds.

Here’s how to make it:

  1. Blend 1 cup of rolled oats with your milk allowance for 30 seconds. Let it sit for 5 minutes.
  2. Heat up a non-stick pan on low to medium heat and pour the batter into the pan. Cook on low for a few minutes, covering it to speed up the process.
  3. When the top surface is smooth, flip the pancake and cook for another minute.
  4. While the pancake is cooking, pop your frozen blueberries in the microwave with a sprinkle of cinnamon and vanilla powder for 3 minutes to make a delicious sauce. For raw blueberries, 90 seconds is sufficient.
  5. Pour the sauce over the cooked pancake and enjoy!

These pancakes can be made in large batches and stored in an airtight container in the fridge for a week. They’re delicious at room temperature and can be taken to work or school for lunch, but if you reheat them in the microwave for 30 seconds, they’ll taste just as soft and fresh as the moment you made them. Happy cooking!

Mango Turmeric Smoothie

This delicious smoothie is packed full of vitamins and antioxidants, and is great for breakfast or as a snack!

Ingredients:
1 frozen banana
1 cup frozen mango chunks
1/2 tsp turmeric
Fresh ginger
1/4-1/2 cup of milk
Pinch of black pepper

Preparation:
Add all the ingredients to a blender and blend until smooth. Enjoy!

Tip: Feel free to substitute the mango with other fruits such as berries or pineapple. For extra nutrition, adding spinach or kale is also a great option.

Photo: Unsplash

Arugula Salad with Mango Dressing

This delicious salad is a perfect side dish and packed full of bold flavors!

Ingredients:
1 serving of vegetables (olives and arugula)
1 Tbsp. of chopped shallots
1 serving of mango
Balsamic vinegar
Salt and pepper

Preparation:
Pureé the olives with balsamic vinegar, salt and pepper. Peel the mango, remove the flesh from the core and cut into small cubes. Purée some of the cubes with the dressing, set aside the rest. Add the shallots to the dressing. Wash, clean and dry arugula. Mix with the mango cubes and the dressing. Pair the salad with any protein according to your plan – a fish fillet or tofu are two delicious options.

Photo: Unsplash

Curried Tofu with Brussels Sprouts

Ingredients:
1 serving of smoked tofu 
1 serving of vegetables (e. g. cauliflower and Brussels sprouts)
Olive oil
Curry powder
Salt and pepper
Black sesame seeds

Preparation:
Wash the vegetables and blanch them in salted water. Roast the sesame seeds in a dry pan and set aside. Cut the smoked tofu into cubes. Heat olive oil with curry, add the tofu, and add the vegetables. Cook for a few minutes over medium heat to allow the flavors to mix. Sprinkle with sesame seeds before serving and enjoy!

Vietnamese Tết Celebrations

Happy Vietnamese Lunar New Year 2023… year of the Cat! 

The Lunar New Year (Tết) is the biggest holiday in Vietnam. Did you know that Tết has the same cultural gravitas as Christmas and New Year does here in the United States.

As always, we’d like to celebrate our Vietnamese clients and colleagues with a recipe. This recipe has been submitted by Ulli Angeloni at MB head office. Ulli is a big fan of South East Asian cuisine and lived in Vietnam for several years. She also initiated the Metabolic Balance program’s translation into Vietnamese alongside Health Coach Trần Lan Hương.

This dish (nem lui hue) uses stalks of lemongrass to impart a mild lemongrass aroma to the meat. Its fibrous stalks double perfectly as skewers.

 Simply barbeque the skewers or fry them with coconut oil in a pan.

Vietnamese food is always well paired with fresh and bright salad leaves and herbs like mint and cilantro.

​ Skewer ingredients:

1 pound of ground pork or chicken

1 tablespoon of finely minced garlic

1 tablespoon of finely minced shallot

1/2 teaspoon of freshly ground black pepper

Salt to taste

12-15 stalks of lemongrass

Directions:

Combine all ingredients (except the lemongrass stalks) in a bowl and mix with your hands or a fork to combine. Cover and allow to sit in the fridge for at least 1 hour (or overnight), allowing the flavours to develop.

Peel the outer layer of the lemongrass stalks. Rinse in water and dry.

Take one handful of the ground mixture and wrap it around the end of the lemongrass stalk, gently pressing and moulding the meat around the stalk. Repeat with the remaining meat and place on a baking sheet.

Grill over coals or gas grill for about 6-10 minutes until cooked through. Make sure to rub the grill with a paper towel soaked in vegetable oil to ensure your skewers don’t stick to the grate.

Enjoy!

*This recipe is adjusted to be compatible for Metabolic Balance participants in Phase 2.*

Don’t forget to tag Health Coach Trần lan hương when posting

Mandelade Recipe

Have you ever seen Mandelade written in your Metabolic balance plan? If yes and want to learn keep reading!

“Mandel” means almond in German. Try this for breakfast using almonds with the brown skin to add dietary fiber to your diet and extra vitamins and minerals. Almonds and sunflower seeds together make a particularly high-quality source of protein. With this protein power pack you can start the day.

Ingredients:
40 g almonds
30 g sunflower seeds
1⁄2 apple
1 pinch of cinnamon

Preparation:
Now it’s time to get the almonds ready and go! Simply puree all ingredients together and enjoy.
Have you tried this recipe with your Metabolic Balance plan? Comment below!

Photo: Metabolic Balance Canada

Stuffed Peppers

With the start of the New Year many of us are looking to improve our eating habits and this healthy recipe is perfect to incorporate into your weekly meal rotation. This recipe for stuffed peppers that we’re showcasing today is perfect for phases 3 &4 and comes from Dr Michaela Stein, CEO of Metabolic Balance Romania:

Ingredients:

2 medium green peppers

500g ground beef

1 can (8 ounces) tomato sauce, divided

1/4 cup uncooked instant rice

3 tablespoons shredded cheddar cheese, divided

1 tablespoon chopped onion

1/2 teaspoon Worcestershire sauce

1/2 teaspoon salt

1/4 teaspoon pepper

1 large egg, beaten

Steps:

1:  Cut tops off peppers and remove seeds. Blanch peppers in boiling water for 5 minutes, drain and rinse in cold water then set aside.

2: Combine the beef, 1/4 cup tomato sauce, rice, cheese, onion, Worcestershire sauce, salt, pepper and egg, and mix well. Stuff the peppers and place in an ungreased baking dish. Pour the remaining tomato sauce over the peppers. Cover and bake at 350°F for 45-60 minutes or until meat is no longer pink and peppers are tender.

3: Sprinkle with remaining cheese; return to the oven for 5 minutes or until cheese is melted.

Enjoy!