Spring Carpaccio

Today we have a delicious spring inspired dish: a fresh carpaccio of tomato, egg and avocado.

Ingredients (1 serving):
¼ teaspoon black sesame seeds
1 tomato
1 serving avocado
1 serving hard boiled eggs
Salad (arugula, spinach and stinging nettle)
fresh herbs
apple cider vinegar
oil
salt
pepper

Preparation:
Toast the sesame seeds in a dry pan and set aside. Wash the tomato and peel the boiled eggs. Wash the salad of arugula, spinach and stinging nettle and cut into bite-sized pieces. Mix the dressing using 1 tbsp. oil and 1 tbsp. apple cider vinegar, 1 tbsp. fresh herbs, salt and pepper. Pit and peel the avocado and then cut into thin slices along with the eggs and tomato. Arrange the slices in a circle on a plate, alternating between avocado, tomato, and egg and season with herb salt and sesame seeds. Place the salad in the middle and serve immediately with the dressing.

Enjoy!

Exotic Vegetable Stir Fry

This vegetable stir fry is a perfect dish for spring and is suitable for phase 2 with oil.

Ingredients:
1 serving vegetables (we like cauliflower and carrots)
1 serving yogurt
1 serving chopped fruit
1 TBsp freshly chopped chives
cumin
turmeric
coriander
pepper
cinnamon
salt
coconut oil for frying

Preparation:
Clean the cauliflower and cut into florets. Peel carrots and cut them into fine strips. Cook the cauliflower in a little salted water with turmeric for about 7 minutes, then remove and drain. Heat the coconut oil in a pan, fry the cauliflower and carrots, and keep warm. Add the cumin, coriander, pepper and cinnamon to the frying oil and add the chopped fruit. Let the mixture cool down briefly, stir in the yogurt, and season to taste. Sprinkle with chives and enjoy!

Rye Pasta with Bolognese (meat sauce)

One of the favorite recipes for Phase 3 of the Metabolic Balance Program is our rye pasta with meat sauce (Bolognese)

What you’ll need:
1 serving ground meat (e.g., beef, pork, lamb, turkey – according to your plan)
1 serving vegetables (e.g., celery, carrots, onions)
½ tomato
250 ml vegetable broth
Spices & Herbs: salt, pepper, marjoram, oregano, rosemary

How to prepare and cook:
Brown onions in a little olive oil, add a sprig of rosemary, add the lean ground meat (according to your plan). When the meat is browned (approx. 10 minutes), transfer to a bowl and place aside. Using the same pan, add half of the finely chopped celery and grated carrots. Gently sauté for a few minutes and then add the tomato, vegetable broth and season with salt and a pinch of pepper. Allow to simmer gently for about 15 minutes. Puree with a stick blender (or in a blender), then return the meat to the pan. In a separate pan, brown the remainder of the carrot and celery – put everything together in one pan. Let everything simmer for another 30 minutes, season with oregano and marjoram (dried), fresh ground pepper and salt.

Starting in Phase 3 (when you are close to goal), you can also use 10 grams of whole grain rye pasta as a side dish. 1 slice of rye crisp bread counts for 10 g of whole grain rye pasta.
If you’re still in Phase 2 we recommend zucchini noodles (zoodles) instead of rye pasta.

Buon appetito!

noodles

Chicken-Coconut-Soup

Delicious on cold days – our chicken-coconut-soup (Phase 3 or 4)

Ingredients:
1 serving of chicken breast
1 serving of lychee
3 leaves of lemon balm
some chili pepper
1 tsp peanut oil
250 ml coconut milk (8.5 fl.oz)
Spices: some freshly grated nutmeg, salt and pepper

Preparation:
Wash the chicken, dab try with paper towel, cut into fine strips and season with salt and pepper. Wash the chili pepper, remove the seeds and chop finely. Cut the lychees into halves. Carefully wash the lemon balm leaves and pat dry. Heat up a wok, add the oil and stir-fry the chicken breast and chili pepper until the chicken is sealed. Add coconut milk and bring everything to the boil. Simmer gently until the chicken is cooked. Add the lychees to the soup for the last few minutes, season with nutmeg, salt and garnish with lemon balm. Bon appetit!

MB 03-10 - Kokosnuss-milch

Asian Ratatouille

Ingredients:
1 serving of vegetables according to your plan (we like eggplant, zucchini, bell pepper
1 TBsp chopped onion
1 clove of garlic
1 piece of fresh ginger
1 TBsp of olive oil, salt
¼ liter vegetable broth (250ml = 8.5fl.oz)
1 TBsp tamari sauce
1 TBsp chili bean paste
some sesame oil
Plus the protein of your choice – according to your plan.

Preparation:
Wash, clean and slice the eggplant, sprinkle with salt and let it stand for about 20 minutes. Remove the skin and seeds from tomato and quarter them. Clean zucchini and bell pepper and cut into chunks. Peel and slice the onion. Peel and finely chop garlic (or press through garlic press) and grate the ginger. Dab the eggplant slices dry. Heat wok, add sesame oil and stir-fry the onion, zucchini and eggplant over medium heat for about 5 minutes. Then add bell pepper, tomato, garlic and ginger and stir-fry till it has the desired browning. Add the vegetable broth, tamari and chili-bean paste. Cook gently for about 15 minutes with a closed lid, stirring occasionally. Season the ratatouille with sesame oil and serve. Enjoy!

MB 03-09 - Ratatouille

Eggplant Au Gratin

As promised yesterday, here’s a great eggplant dish for you: eggplant with cheese. In North America you have seen it in many restaurants Eggplant Parmigiana. Different cheeses may be used for this recipe – try it with one of your selected cheeses!

Ingredients:
1 serving of (pecorino) cheese
1 serving of eggplant (by itself or mixed with other vegetables from your plan)
1 tsp balsamic vinegar
Spices: chili, salt, pepper, curry, cumin

Preparation:
Cut the vegetables into equally sized cubes and mix them with the balsamic vinegar and the spices in an ovenproof dish. Place in the oven at 390°F (200°C) for 15 minutes. Meanwhile grate the cheese and sprinkle it over the vegetables – bake with cheese for the last 5 minutes. Enjoy!

MB 03-06 - Aubergine-Rezept

Asian Sprout-Leek Salad

Ingredients:
1 serving of bean sprouts
1 serving of leek
Spices: curry, salt, pepper
balsamic vinegar

Preparation:
Wash the bean sprouts. Clean the leek and remove the outer layer before slicing into fine rings. Heat a pan with a little water and sauté the bean sprouts and leek rings briefly. Season with curry powder, salt, pepper and vinegar, let it cool down and arrange it on a plate. Serve with crispy rye or wholegrain sourdough rye bread if you’d like and enjoy!

MB 03-03 - Lauch

Ricotta Casserole – so yummy!

This ricotta casserole is just so yummy! (suitable for Phase 3)

You need:
1 serving of ricotta
1 serving of vegetables (e.g., carrots, broccoli, cauliflower, sugar snap peas)
Spices & Herbs: salt, pepper, marjoram, chives
1 tsp coconut oil

Preparation:
Clean the vegetables, cut them into small chunks and blanch them briefly. Heat a teaspoon of coconut oil in the pan, add the vegetables and sauté for a few minutes until lightly brown. Preheat the oven to 430°F (220°C). Season the vegetables with salt, pepper, marjoram and chives. Remove the pan from the heat, add the ricotta, put everything together in a casserole dish and bake in the oven for 7 minutes. Enjoy!

MB 03-02 - Ricotta-Auflauf

Shiitake Mushroom Salad

Delicious salads are an essential part of all Metabolic Balance nutrition plans. Have you ever enjoyed a warm salad? How about this Asian inspired green cabbage salad with shiitake mushrooms? (This recipe is suitable from phase 2)

Ingredients for 1 portion:
1 serving shiitake mushrooms
1 serving vegetables (e.g., green cabbage, bell pepper)
1 clove of garlic
Spices: salt, pepper, tamari (wheat free soy sauce), apple cider vinegar, your choice of fresh herbs

Preparation:
Remove the stalk from the white cabbage and cut the cabbage into pieces. Halve the bell pepper, remove seeds and cut into strips. Clean the mushrooms with damp kitchen towel and slice. Peel the garlic and finely chop.
If in phase 2 w/o oil, heat 3 tablespoons of vegetable broth in non-stick wok. (When you are allowed to add oil you could use 3 coconut oil or ghee.) Add cabbage and sauté for 3-4 mins. Add bell pepper, shiitake mushrooms and garlic. Brown everything gently.

Salad Dressing: mix salt, pepper, apple cider vinegar, tamari and fresh herbs for the dressing and add pepper to taste. Add your dressing to the vegetables and enjoy while still warm. Enjoy your meal!

MB 02-19 - Pilze

National Almond Day

Our Mandelade breakfast recipes are perfect on today`s “Almond Day” and we’d love to share two versions with you – an energy packed power breakfast and an enhanced beauty option.

For the energy packed “power” breakfast you need:
30g almonds (for female | 40g almonds as a male)
20g raw sunflower seeds (for female | 30g raw sunflower seeds for male)
½ Apple
1 pinch of cinnamon

The beauty enhancing breakfast where sensual almonds meet sunflower seeds, mango and vanilla for a wonderful start to the day. 

You need:
30g almonds (for female | 40g almonds as a male)
20g raw sunflower seeds (for female | 30g raw sunflower seeds for male)
¼ Mango
some vanilla pulpMB 02-16 - Mandeln

For both options, simply soak the almonds and sunflower seeds overnight in water and puree all ingredients in the morning. Enjoy!Mandelade

 

 

 

Also see our Video for the first recipe!