Category: metabolic balance recipe

Cinco de Mayo Enchiladas

In celebration of Cinco de Mayo, we have a delicious enchilada recipe for you, packed with bold flavors! Enchiladas are a delicious traditional Mexican dish that can be eaten for breakfast, lunch, or dinner/

The main ingredients are tortillas and salsa, and they are normally filled with protein (you can choose meat, chicken, eggs, cheese or even beans for a vegetarian or vegan version).

To start, let’s make the salsa:

Boil green tomatoes in a pot and once cooked, drain the water but reserve a little.

Add the cooked tomatoes to a blender along with the onion, garlic, green chilli peppers, and salt to taste. Return the blended tomatoes to the pot you used together with the water you saved. Bring to the boil again, and season with salt if needed.

To make the tortillas:

Mix 100% rye flour with the oil and enough water to make a sticky dough. Let it sit for an hour.

The dough should be divided into two or three portions and formed into balls, then flattened (if you have a tortilla machine, amazing) but if not, using your hands will work fine. The thinner, the better. Heat a pan to get it really hot but then lower the heat as you put the tortillas in. Turn them regularly until cooked. Make sure they are cooked well inside but still flexible enough to fold.

Serve the tortillas with your choice of protein and vegetables, folded, and topped with hot salsa.

Add some lettuce and onion on top. Enjoy!

Rhubarb and Oat Crumble

Rhubarb is a delicious in desserts and perfect in sweet dishes such as this delicious crumble. Give it a try and let us know what you think!  

Ingredients (1 serving):
160 g (1 cup) of rhubarb
30 g rolled oats
15 g butter
20 g chopped walnuts
Lemon zest
Vanilla
Lemon juice
Pinch of salt 

Preparation:
Cut the rhubarb into small cubes or slices, mix with lemon juice and place into a small greased casserole dish. Combine the nuts and oats and then add together with the butter, salt, vanilla, and lemon zest. Gently work the mixture with your hands to form crumbles. Spread the mixture over the rhubarb and bake at 300 °F (150 °C) for 20 to 30 minutes. Enjoy!

The crumble can be adapted to your own plan depending on the phase and food list. Instead of oats you can also use rye flakes and some chia seeds.

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

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

Chicken Curry

This delicious curry is packed full of delicious flavors and perfect for any lunch or dinner!

Ingredients (1 serving):
1 portions of vegetables (ex: mushrooms, leeks, onion or cauliflower)
1 chicken breasts (according to your protein weight)
1 tsp of turmeric
1 tsp of mild or medium curry powder
1 tsp of Garam Masala
1/2 tsp of ground cumin
1/2 tsp of ground ginger
1 cloves of garlic
Vegetable stock

Preparation:
If you are using cauliflower, parboil the florets and keep the water you boiled them in. Heat the spices in a dry pan until fragrant. Add garlic and the vegetables and coat with spices. Add some oil (if using – phase 3), and pour in some vegetable stock to deglaze the pan. Cook covered for a few minutes until spices and liquid are well combined and the vegetables are coated evenly. Add the diced chicken. Cook until the chicken is cooked, stirring regularly. Add more vegetable stock or water for a looser sauce. Serve with some toasted rye bread to mop up the juices. Enjoy!

Photo: Metabolic Balance Canada

Coconut Pineapple Ice Cream

With summer now in full swing, it is ice cream season! This recipe is a healthy and delicious ice cream option. Give it a try and let us know what you think!

Ingredients:

1 serving of fresh or frozen pineapple

1 tablespoon of coconut milk

Pinch of cinnamon (optional)

Pinch of ground cloves (optional)

Preparation:

Cut the pineapple into small chunks and then add to a small blender along with the coconut milk and a small pinch of cinnamon and cloves. Blend everything together until you achieve a smooth consistency. Put the finished mixture into a container or mold and freeze to enjoy later or serve immediately.

Strawberry and Arugula Salad

This tasty combination of arugula and strawberries is perfect for the summer!

Ingredients:
1 serving of monkfish (or a protein according to your plan)
1 serving of arugula
1 Tbsp. of chopped onion
1 serving of strawberries
1 Tbsp. of balsamic vinegar
Oil
Salt and pepper

Preparation:
Wash the arugula and pat dry. Wash the strawberries and cut them into slices. Peel the onion and then cut into fine strips. Mix the balsamic vinegar with salt and pepper and a little oil. Season the fish with salt and pepper and then cook in a pan with a little oil in a pan for about 2 minutes per side. Spread the arugula on a plate, add the strawberry slices and onion and sprinkle with the vinegar dressing. Place the fish next to it or on it and enjoy!

Healthy Chocolate Bites

Chocolate is not only delicious but also has known health benefits. Today we have a healthy and tasty chocolate dessert for you that will satisfy your sweet tooth!

Ingredients:
120g walnuts
65g cocoa powder
1 pinch of sea salt
220g dates

Preparation:
Chop up the walnuts using a food processor. Add the cocoa powder and a pinch of salt and mix until everything is well combined.  Pit the dates and chop into quarters. Then add the dates to the walnuts and process until the mixture starts to come together. Take tablespoon sized portions and form them into bite sized balls or press the mixture into a tray and after chilling cut into small squares. Enjoy!

Photo: Unsplash

Avocado Kiwi Spread

This creamy and delicious spread is perfect for the summer! Give it a try and let us know what you think!

Ingredients:
1 serving of a mixture of seeds (ex: pumpkin or sunflower seeds)
1 serving of kiwis
1 serving of avocado
1 serving of toasted rye bread

Preparation:
Toast the grain mixture in a dry pan and then let it cool down. Remove the peel of the avocado and the kiwi. Puree kiwi with avocado and a third of the seed mixture. Place the spread on the bread and sprinkle the remaining seeds over it. Eat a few seeds first and then enjoy the bread!