30 Reasons for Healthy Nutrition

No more deficiency symptoms – better supply of nutrients!

MB (2019-06-25)

Fast food, deep-frozen foods, ready meals and pastry products determine everyday life for many people. An optimal supply of all vital vitamins, nutrients and minerals is often neglected – even when the table is set. Whoever eats a healthy diet and prepares his own meals with fresh ingredients will prevent deficiency symptoms optimally.

Find a certified Metabolic Balance Coach to assist you on your journey to the New You right HERE

#TheNewYou

 

Metabolic Balance Ice Cream

How do you actually make metabolically balanced ice cream from scratch? It’s quite easy: For a homemade ice cream, puree a portion of deep-frozen fruit with a hand blender or mixer. You can either freeze a serving of fresh fruit or buy frozen fruit. Optionally, you can add different herbs and spices later or when blending. If you eat cream cheese (as the protein portion) with your meal, you can add part of your cream cheese serving to the ice cream. Serve immediately and enjoy!

MB (2019-06-24)

Today we are presenting a Treat Meal: a Fresh Yogurt Soup

This fresh yogurt soup fits perfectly into the season and is adaptable:  

MB (2019-06-22)

Ingredients:
1 serving yogurt
1 serving vegetables (e.g. carrot, cucumber, bell pepper, celery, …) – the vegetables can be picked from your personal metabolic balance plan.
Spices: sea salt, pepper, curry, paprika, … spice to taste
Herbs: 1 TBsp. chopped herbs, e.g., parsley, dill, garden lovage …
Depending on the Phase you are right now in your nutrition plan, ad 1 TBsp. of healthy oil
Depending on the consistency of the soup, add cold water.

Preparation:
Wash, clean, grate or chop the vegetables
Season to taste, let simmer and mix with yogurt.
Add oil, herbs and water.
Season to taste again, enjoy or put in a cool place.

Tips:
You can use chili, ginger, garlic, and other spices to season the soup.
You could also add some of the fruit, such as grated apple, melon, strawberries, …

Have fun experimenting and enjoy!

Roasted Salmon Filet with Zucchini-Carrot-Zoodles

Zoodles are an indispensable part of the health-conscious cuisine. Our young celebrity chef Jan-Philipp Cleusters loves to combine them with fish. This is his recipe for you:

MB (2019-06-18)

Preparation time: 12 minutes
Ingredients for 2 persons:
2 spring onions
4 sprigs coriander
1 small red chili pepper
2 carrots
1 zucchini
1 untreated lime
1 tbsp. rapeseed oil or coconut oil
2 salmon filet
1 tsp. olive oil
1 garlic clove

Preparation:

Place 1⁄2 l (17 fl.oz) water in an electric kettle and heat. Rinse spring onions, coriander and chili under running cold water and dab dry with kitchen towel. Pluck coriander leaves from the sprigs and chop coarsely. Remove the dark green and dry ends from the spring onions and cut them diagonally into fine rings.  Remove the seeds from the chili pepper and cut into fine rings. Pour water from the kettle into a small pot and salt generously. Peel the carrots, rinse the zucchini under cold running water, dab dry with kitchen towel, remove both ends and cut into spaghetti form with a spiral cutter or into bite-sized pieces by hand with a knife. Rinse lime under hot running water, dab dry, rub the dark green peel and put aside in a small bowl. Cut the lime in half and press the juice into a medium-sized bowl and add the rape seed (or coconut) oil beating in a thin stream. Add the spring onions, coriander and chili to the dressing. Heat a medium-sized pan at a high temperature without adding fat. Rinse salmon filet under running cold water, dab dry with kitchen towel, brush with olive oil on both sides and season with sea salt and pepper to taste. First fry the salmon filet crispy on the skin side for about 2 minutes. Heat the zucchini-carrot-zoodels briefly in a pan and then add to the dressing in the bowl. Season to taste with sea salt and pepper. Turn the salmon filet and reduce the heat to medium. Press the unpeeled garlic with your hand or the flat side of a knife and add to the salmon in the pan.  Arrange the vegetables in the center of the plate, place the salmon filet on top, skin side up, and garnish with lime peel.

Enjoy!

Inspired Pizza Creations – Time to rethink Pizza

If you decide to be inspired by the following combinations, please remember to only have one protein.  Also, we suggest making a Chickpea flour pizza crust  and then adding the toppings (Chickpea flour crust will be your protein.)

NOTE:  These recipes in the infographic are not metabolic balance recipes. This is inspiration for you to play with during your holiday.  If you are unsure about a combination, please ask your coach.

Also, please remember you can only use one protein on your pizzas so if you use the chickpea flour crust, that is the only protein you can use.

If you want to have a pizza feeling, you can take your rye bread and iron it flat or roll it flat using a rolling pin and then grilling it before adding the toppings and putting it in the oven.

If you use your rye bread this way, you can add the cheese on your plan to the pizza!

gourmet-grilled-pizza_w9yxwr

 

photo of chickpeas by Mattie Hagedorn

Thanksgiving Salad – metabolic balance Monday Recipe

Cranberries!  I know you are used to eating them in bread or as a sweet side dish but have you tried putting fresh cranberries in a salad?  Here is your chance to try a European salad using fresh cranberries for your Thanksgiving spread.   We are putting amounts down today but we suggest you follow the amounts in your plan to stay on track.

Ingredients:

  • 100g Fresh Cranberries
  • persimmon
  • 4 Tbsp Walnuts
  • 3 Tbsp Olive oil
  • 4 Tbsp Balsamico vinegar
  • 1 Tsp Sharp mustard
  • Salt, pepper, honey (Honey is optional and used to balance out the mustard)
  • 150g Salad (try using loose leaf or romaine)
  • 2 Shallots (can substitute a red onion)

 

Instructions:

  • Wash and dry your cranberries. Pick out any that are mushy.  Because fresh cranberries are very tart, cut the cranberries into quarters or blend them quickly with a hand blender to make the pieces smaller. By leaving the cranberry raw, you save many of the nutritional benefits lost during cooking/baking.
  • Dice up the shallots/onions and set aside.
  • Warm your walnuts in a dry pan (no oil) so that the flavor is enhanced.
  • Mix together the vinegar, olive oil and mustard to create your dressing.  Add honey if needed (optional ingredient.)
  • Let the shallots and cranberries soak in the dressing while you prepare the salad and persimmon.
  • Clean the salad and the persimmon.
  • Slice the persimmon into thin pieces.
  • Place the salad on a plate, add the persimmon pieces.
  • Add the soaked shallots and cranberries.
  • Drizzle dressing over the entire salad.
  • Add rye croutons if desired.

Note:

  •  Your protein for this meal is the walnuts.  If you would like a different type of protein, remove the nuts.
  • This meal contains two fruits.  If you are in the strict phase of metabolic balance, remove the persimmon or the cranberries.
  • We usually do not give you amounts but because the meal uses cranberries which are tart, I wanted to give you an idea of how many cranberries to use.
  • Honey. metabolic balance avoids sugar.  This is used only to balance out the ingredients in the dressing. You are welcome to leave out the mustard and honey and use just oil and vinegar.

 

How to cut a persimmon:

 

 

 

metabolic balance Monday Recipe -Roasted Autumn Vegetable Salad

Ingredients

  • Olive oil
  • Ground Cumin
  • Garlic
  • Fennel
  • Red Onions
  • Tomatoes
  • (Pumpkin optional)
  • Rocket
  • Goats Cheese
  • Salt, pepper and your favourite seasoning

Dressing

  • Sweet Bell pepper (blended)
  • Garlic
  • Olive Oil

Instructions

Preheat Oven.  Place vegetables in large bowl and add olive oil.  Season and then place on an oven tray and roast (approximately 25 minutes.)

Take the vegetables and take them off the tray and place them in a bowl with goat’s cheese, the tomatoes, rocket.  Toss gently and add salad dressing ingredients.

Serve with rye croutons or rye crisps.

Chickpea and Winter Vegetable Stew – metabolic balance Monday Recipe

Ingredients

  • Olive oil
  • Chopped onions
  • Leeks – washed and peeled
  • Seasoning – Coriander, caraway seeds, cumin, ground red pepper, salt, parsley
  • Garlic
  • Vegetable stock
  • Carrots
  • Butternut Squash – peeled and cubed
  • Tomato paste
  • Turnips – peeled and cubed
  • Chickpeas (your protein)

 

 

Instructions:

Place leeks and onions in large pot.  Sauté for five minutes. Add seasoning and garlic.  Add vegetable stock and the rest of the vegetables.

Bring the mixture to a boil and then simmer for 30 minutes.    Place a cup of the mixture into a bowl and hand blend.  Add the blended mixture back into the main pot and stir.

Serve warm with rye croutons.

 

Note:  If you want, you can split the chickpea serving and eat chickpea chips.

Grilled kohlrabi – metabolic balance Monday Recipe

On Facebook, it was suggested that we try using Kohlrabi as a bread.  I liked this idea so over the weekend, I took a few kohlrabis and experimented with them to see if they would work as a bread substitute.

Below is what raw kohlrabi looks like as a whole vegetable and as raw slices.

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Kohlrabi without leaves
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Kohlrabi peeled – raw

The kohlrabi has a very mild taste and is crispy like a radish.  I really liked  eating the slices raw but could not see that working to replace bread so I decided to season and grill the pieces.

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seasoned kohlrabi on the grill
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grilled kohlrabi

The grilled kohlrabi tasted wonderful. I prepared a hummus to add on top but you could also try using two pieces of kohlrabi to make a small sandwich.

While I had the grill on, I grilled cauliflower slices but was not happy with the slices as a bread substitute.  The cauliflower tasted great but the florets fell off when I tried to move them around on the plate.

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grilled cauliflower