What’s your favorite Okra Recipe?

Do you have okra on your food list? Have you tried it yet? Or are you a bit unsure what to do with it!? Let us help! 

Okra is a plant from the mallow family (so it’s related to hibiscus!) and originally comes from Ethiopia. Okra is actually the edible green seed pods of the plant so technically it could be called a fruit! 100g okra contain only 0.2g of fat and only 20 calories. It’s rich in beta-carotene, vitamin B1, B2 & B3 (niacin), vitamin C, calcium, magnesium, potassium, iron and phosphorus. One of Okra’s nutritional highlights is the high-quality gut-friendly mucilages, which are particularly valuable for healing our digestive tracts and supporting a healthy bacterial balance in the small intestine. They taste great in a ratatouille or a stir-fry where okra mixed with tomatoes, zucchini, parsley root, eggplants and carrots. 

Back to you – what do you think about Okra? What’s your favorite Okra recipe?

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Strategies of Success!

People often ask us: am I allowed to eat less than is specified in my nutrition plan?

The answer is No!

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The amounts of protein and carbohydrates specified in your plan is carefully calculated to create the right conditions to boost your metabolism aka “fire” in the body. This “fire” is essential – and only if the right amount is consumed the excess fat can be burnt. If a meal is skipped completely or not enough eaten, in simple terms there is no or only a small “fire” and so only a little or no fat can be “burnt”. It’s also important to note, when we metabolize proteins, amino acids are produced. These must be balanced by the right proportion of carbohydrates to make sure that they are properly cleared from the body and do not have any negative effects. Thus, as Rule 1 says: don’t eat more, don’t eat less and don’t eat anything that’s not listed on your personal food list.

Our 8 Rules are our Strategies of Success!

How to …

Many clients ask us: can I use frozen meat, fish, vegetables and fruit and if so how much? 

When weighing frozen proteins like meat, fish, poultry, etc., 20 g more should always be added to the weight in your plan, as there is a loss of water during thawing. So 120 g frozen fish is equivalent to about 100 g thawed fish. For frozen fruits and vegetables, the amount indicated in the plan is the same. 

Note: always make sure that frozen meat is defrosted properly before cooking!

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Fresh vs. Dried Fruit

Many clients ask if dried fruit is okay to use instead of the fresh fruit listed on their plan.  The answer is simply No! Dried fruit contains significantly more concentrated sugar than fresh fruit. However, if you have dried fruit on your plan, you can exchange it for the fresh fruit equivalent in the ratio of 45g dried fruit to 120g fresh fruit.

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Nutrient-Packed Celery Root

Did you know that celery root is packed with great nutrients? Also known as celeriac, German Celery or knob celery is a fabulous autumn vegetable. It has a high proportion of essential oils, which give celeriac it’s distinct aroma. Celeriac has a high content of potassium, calcium, iron and phosphorus. In addition, B complex vitamins and vitamins C, E and A make it particularly valuable from a nutritional point of view. 

Continue to put celery root on your menu. It can be enjoyed in soups, stews, fried as pancake or raw in salads; it’s great as a side dish, mashed or pureed.

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Born to be a Super Herb

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Chervil … sounds like a delicious stew from grandma’s time and also tastes like “home”. It is more at home in the European Kitchen and the popular kitchen herb belongs to the umbelliferae family. Sowing chervil in the garden begins in the frost-free period in March. It’s a fast-growing and particularly aromatic herb before flowering. If the plant is pruned back regularly, plenty of fresh aromatic shoots will grow quickly. Chervil smells and tastes of anise and fennel and can be universally used in our kitchen. It tastes particularly well in soups, sauces, fish and meat dishes.

Coconut Oil – Perfect for Frying

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Coconut oil is the vegetable oil with the highest proportion of saturated fatty acids. Because its melting point is above 20°C / 68°F, it usually appears in a solid state – making it one of the few vegetable fats that remain stable in their consistency without artificial hardening.

Coconut oil can be heated in high temperatures and yet, stay stable. It is therefore ideal for frying.

If you let it melt on your tongue, it has a slightly cooling effect, which might be used in the production of confectionery.

Silver Bullet Flax Seed Oil

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The super star among all eatable oils – often called the Happiness Oil. Recent research even assumes that flax seed oil has a preventive effect on diabetes and Alzheimer’s disease. However, this has not been proven.
Flax seed oil has an extremely high content of omega-3 fatty acid. Particularly worth mentioning is the alpha-linolenic acid, an important building block for the tissues of heart, retina and brain.
Flax seed oil has a fine nutty aroma, but is very sensitive and turns rancid quickly when exposed to light and air. Therefore, purchase flax seed oil in the smallest possible containers and store in the refrigerator. You will find that most containers on the market have a comparatively short shelf life.
Never heat flax seed oil! Use in salad, yogurt, or add after cooking to oatmeal or vegetables.

Mushrooms – Protein or Vegetable?

So you’ve got mushrooms in your Metabolic Balance nutrition plan: are they a protein or a vegetable? That is the question!

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Fish, meat, poultry, eggs and cow’s milk products are great proteins. Vegetarian proteins are soy, legumes, sprouts, nuts and seeds and some mushrooms. In the case of mushrooms, however, a distinction is made between those rich in protein and those considered a vegetable. At Metabolic Balance we distinguish between protein and vegetable based on the biological value of the mushrooms. This is calculated based on the amount of protein in a food that our bodies can use directly – basically this needs to be a good value for us to consider as a protein. 

The protein mushrooms are oyster and shiitake mushrooms. They can be used fresh or dried. Preparation suggestion can be fried in a wok or pan. They make a great mushroom risotto-style dish with a delicious cauliflower rice! All other mushrooms, such as button mushrooms, king oyster mushrooms, or chanterelles, are considered vegetables and can be combined with a protein.