Roasted Tomato Squashetti – metabolic balance Monday Recipe

Over the weekend, we found a video of a vegan cooking challenge and one of the recipes was metabolic balance plan friendly so we decided to share it and omit the ingredients that would throw you off plan.

Ingredients:

  • Butternut squash
  • Mushrooms
  • Olive oil
  • Fresh basil
  • Cherry tomatoes
  • Plum tomatoes
  • garlic

Instructions:

Place all the tomatoes and garlic on a roasting tray and drizzle a bit of olive oil over the pan Add salt and pepper and mix ingredients until covered with oil and seasoning.  Roast for approximately 30 minutes.

Remove the tomatoes from the oven and place half of the tomatoes into a bowl (without the garlic just tomatoes.) Blend.  Add porcini mushrooms and basil.  Blend ingredients until smooth.

Peel a butternut squash and split/slice it in the middle.  Remove seeds.  Cut halves into half and place the sections on a spiraliser.  Saute the “noodles” in a pan with a bit of olive oil.   Add the tomato sauce and mix until the noodles are softened.

Place the noodle mixture on a plate and add remaining tomatoes.  Add rye croutons if desired.

Note:  There is no protein in this meal. If you would like, you may add a nut, a meat or a favourite cheese from your plan.  Or, if you want to be very European, have a cheese with your fruit for dessert and skip the protein in the main meal.

The inspiration recipe can be found here.

PS.  Spiralizers look like this. If you do not have one, use a food processor or julienne peeler.

61gcjmixubl-_sl1024_

Mango Lassi – a Light Breakfast Option – metabolic balance Monday Recipe

Here is a light breakfast options for you to try:

Mango Lassi

Ingredients:

  • 1 portion mango
  • 1 portion natural yogurt (3.5% fat)
  • Pinch of salt
  • Cardamom
  • 100ml water
  • 3 ice cubes

Instructions:

Cut the mango into small pieces or use frozen mango cubes.

Purée the mango, yogurt, water, salt, and cardamom together until smooth.  Blend in ice cubes and serve. (Ice cubes are optional.)

 

 

The Official Rye Bread Recipe – metabolic balance Monday Recipe

IMG_2375

3‐stage natural sourdough wholemeal bread

Ingredients for 1 loaf of bread 1 kg or 2 x 500 g:

  • 400 g (14 oz) wholemeal rye grain, divided use
  • About 2 tablespoons inoculated sourdough (you can get this in a health food
  • store; you can also make it yourself, though it would take about 5 days)
  • 15 g (0.5 oz) sea salt
  • 1 teaspoon agave syrup (optional)
  • 500 ml (17 fl oz) lukewarm water, divided use
  • Pinch coriander
  • Pinch cumin
  • 400 g (14 oz) rye flour, divided use

Preparation:

Step 1

Mix 300 g (10.5 oz) whole rye grain with 2 tablespoons inoculated sourdough,

some salt, 1 teaspoon agave syrup, and 300 ml (10 fl oz) lukewarm water. Leave to

rest for about 5 hours.

Step 2

Add the remaining 100 g (3.5 oz) wholemeal rye grain, and then add about 150 ml

(5.1 fl oz) lukewarm water and salt. Season to taste with the coriander and cumin.

Stir well. Leave to rest for about 15 hours, preferably overnight.

Step 3

Remove 2 tablespoons of sourdough and place in a large screw‐top jar (like a

pickle jar). Put jar in the fridge (lasts about 12 days).

Step 4

Add 300 g (10.5 oz) rye flour. If necessary, add 50 to 100 ml (1.7 to 3.4 fl oz)

lukewarm water and some salt. Leave to rest for about 5 hours.

Step 5

Place flour for kneading in advance because you won´t be able to touch anything

once your fingers are sticky. You may need to use a knife repeatedly to scrape

the sticky dough off your fingers. Now form the bread: Use the remaining 100 g

(3.5 oz) rye flour (maybe a bit more) and gradually knead the bread so that it can

form into a nice loaf. This takes a long time, since the dough is very sticky on the

fingers. Then put the finished loaf in a well‐floured dough‐rising basket or bowl,

and once more leave it to rest for at least 2 hours.

Afterwards, put the loaf on a baking paper. Brush with water. Preheat oven

to 485º F (250º C) and at the same time put in the baking tray, placing a container

filled with water at the bottom. Firmly slide the loaf on the baking paper onto the

baking pan. Reduce heat to about 390º F (200º C) and let the bread bake for about

75 minutes. Test with a toothpick to see if the bread is done. Leave in the oven for

another 15 minutes. Both baking temperature and time depend on the oven and

therefore take some experience.

Note:  Thank you Myra Nissen for providing us with photographs of Rye Bread.  If you don’t feel like baking, you can order rye bread from The Fair Bakery in Indiana, 574-223-8957, thefairbakery@gmail.com.

Melon and Bell Pepper Salad with Roasted Almonds

For this recipe, I have an optional section on the bottom for those in later stages of metabolic balance or if you want to have this salad as a treat meal.

Ingredients

Vinaigrette dressing

Onion

Red/Orange Bell Peppers

Tomatoes

 

Cantelope

Roasted Almonds (regular unsalted almonds to stay on plan)

Seasoning (salt, pepper, fresh parsley)

Optional

Mustard & Honey

 

  • Mix the vinaigrette dressing and your onions together and set aside.
  • Clean and wash all your vegetables.
  • Cut your bell peppers in half and remove the seeds.
  • Dice up the bell peppers into small squares.
  • Cut your Tomatoes in half and remove the seeds.
  • Slice up the tomatoes into small pieces or if you are using cherry tomatoes cut into quarters.
  • use a small scooper to scoop out pieces of melon. Please measure the amount to fit your plan and do not add another fruit to this meal.
  • cut the almonds into smaller pieces.
  • Place all the vegetables, almonds and the fruit in a bowl.  sprinkle over the vinaigrette and onions and with seasoning.  Toss until salad is fully covered.

 

NOTE:  You can use toasted Rye bread cubes in this salad.  The cubes will soak up the juice of the vinaigrette and the melon.

If you want to use the mustard and honey, you will add them to the vinaigrette and let the onions soak in the mixture.

If you are taking this salad to work, please carry the vinaigrette separate and add before eating so that the melon tastes like melon and not onions.

 

 

 

photo of vegetables by the bitten word

Light Vegetarian Meal – Grilled Tomatoes or Watermelon and Feta cheese.

Grilled tomatoes

Ingredients

  • Tomatoes
  • Salt and pepper
  • Feta Cheese
  • Rosemary
  • Garlic
  • Rye bread crumbs
  • Olive Oil

Instructions

  • Slice tomatoes and sprinkle salt and pepper on top.
  • Mix feta cheese rosemary garlic and rye bread crumbs together and sprinkle on top of the tomatoes.  in a warm oven grill the tomatoes for 15 minutes or until the cheese is soft/melted.

Watermelon and Feta Stacked

Ingredients

  • Watermelon
  • Salt, pepper
  • Olive Oil
  • Feta Cheese
  • Mild green chili

Instructions

  • Cube watermelon.
  • wash the chilli and clean out the seeds. cut the same amount of chilli slices to fit on top of your watermelon cubes (one slice per cube.)
  • Make a vinaigrette with the salt, pepper and oil.
  • Take the watermelon cube, add cheese on top, place the chilli on top of the cheese and sprinkle with a little bit of vinaigrette.
  • Serve with rye crisps.

 

NOTE: If you decide to make these two recipes together, please split your feta portion between the two. Also, if you do not have watermelon on your plan, this will be a treat meal.  If you use bread crumbs for the tomatoes, please count them towards your bread portion.

 

 

 

 

Tofu Scramble – metabolic balance Monday Recipe – Breakfast

metabolic balancers have been sharing information about tofu on LiveCleanMB so we decided to share a Tofu recipe today. Hopefully, if you make your own tofu, it will be ready!

Ingredients:

  • Onion
  • Bell Pepper
  • Tofu
  • Olive Oil
  • Garlic powder
  • Turmeric
  • Salt and pepper

Instructions:

Wash your hands.  Grab a large bowl and proceed to crumble your tofu with your hands into the bowl.  Once it is all in little piece,  mix in the seasoning.

Warm a pan and throw in your vegetables with a bit of olive oil.  Let them cook until the onions are clear and then toss in your tofu.  Keep stirring so that your veggies don’t burn.  Once the tofu turns a golden yellow, remove from the heat.

Serve with toasted rye bread or rye crackers.  The tofu is your protein for this meal so please do not add more.  If you would like more Tofu recipes, please let us know. If you would like tips on making Tofu, check out this post.

Lentil Pizza Crust -metabolic balance Monday Recipe

We tried this with chickpeas, now lets try making a pizza crust with red lentils.
Ingredients
Crust:
  • 2 cups dry red lentils
  • 2 cups water
  • 1 clove of garlic
  • ½ tsp salt
  • 1 tsp dried oregano leaves

Toppings:

  • vegetables
  • vegetable sauce
Instructions
  1. Place all the ingredients in a blender and Blend thoroughly.
  2. Pour the batter into a pan and spread evenly.
  3. Fry for three minutes on each side.
  4. Put the pizza crusts on a baking tray and top with vegetable sauce and vegetables.
  5. Place in the oven and cook for ten minutes.

Note: The pizza crust in this recipe is your protein for this meal.

 

We are sharing this blogs  beautiful pizza photo.

Grilled Asparagus Salmon in a Foil

Ingredients:

  • Salmon
  • Olive oil
  • Salt and pepper
  • Dried oregano
  • Fresh Parsley
  • Rosemary
  • Asparagus
  • Onion
  • Lemon (would be your fruit, do you really want to use it?)

Instructions:

Turn on your grill and warm it up. Follow the picture instructions below:

salmon-in-a-foil-ingredients

Put your little foil packet on the grill.

Be careful when you open the packet to check if the fish is done. You don’t want to get a burn from the steam.

Thanks to Primaverakitchen for this simple and tasty recipe inspiration that I will be using tomorrow and thank you to Jessica Spaengler for the image of salmon for our feature image… yummy!

 

 

 

Pizza The Bell Pepper Way – metabolic balance Monday recipe

A fast and fun way to eat your vegetables and pretend it is a pizza.

Ingredients:

  • Bell peppers
  • Tomato sauce
  • Grated Cheese (Your protein for this meal)
  • Pepper Flakes
  • Garlic
  • Basil, Thyme
  • Vegetable toppings you would like to add and which will stay on top of your pepper slices

Instructions:

Cut your pepper into four pieces so that each piece has a section of the outside skin (do not slice so that you have rings.. that will work for another recipe but not this one.

Lay the pieces flat on a baking sheet.

Add toppings to your pizza in layers.  Add the cheese last so it holds everything on top of the pepper piece.

Bake for ten minutes in the over.  This would also be a perfect recipe to try on your grill with a pizza stone. Cooking time would be about the same.

Serve while warm.  If you want, you can put your pepper pizza slice on rye toast to give it a bit of stability (The peppers will get a bit wobbly after baking.)

Inspiration from peas and crayons.

Stuffed Eggplant – metabolic balance Monday Recipe

I found a round eggplant this weekend and asked the vegetable handler what I should do with it.  She responded, “Stuff it.”

I took the eggplant home and stuffed it.

IMG_9016
Pretty purple uncooked eggplant.
IMG_9020
Brownish Purple eggplant that is no longer a pretty purple but really yummy.

Here are the ingredients for the stuffings I made.

Ingredients:

  • Eggplant
  • Olive oil
  • Seasoning – salt, pepper, koriander (the green leafy version)
  • Fresh Basil leaves
  • Small mushrooms (whatever variety is not considered a protein)
  • Onions
  • Zucchini
  • Garlic
  • Cheese -whatever one you have on your plan. If you do not have cheese, go for the mushrooms that are considered a protein.  If you don’t know ask your metabolic balance coach.

Instructions:

If you have a round eggplant like mine, you will slice the bottom so that the eggplant will not roll around but not too deep so that the filling falls out – Think carrot slice thin.  Next, you will slice off the top low enough so that it forms a lid.

When you slice off the top, you will see the white part of the eggplant. Do not nibble on this. Raw eggplant is not so appetising. Set the cap aside and scoop out the inside of the eggplant like you would a pumpkin.

The meat of an eggplant is much firmer than a pumpkin so you will need to be patient and use a melon scooper or your knife in a strategic way.  A spoon does not work well and your fingers would do an even worse job.

Once you have gutted your eggplant, take the white meat and boil it until soft and then set it aside.

Dice your onions, zucchini and mushrooms and then saute them with olive oil. Add garlic and seasoning to the vegetables and toss in your boiled eggplant pieces.

Once your vegetables are cooked but still firm, place them in a bowl and set them aside.

Grab your eggplant bowl and rub a bit of olive oil on the inside.  Sprinkle the basil into the bowl and then start layering your vegetables and the cheese.

Once you have filled up your eggplant bowl, place the bowl into the oven and cook for about 30 minutes.  The longer you cook the eggplant the thinner your bowl will become (eggplant is a very watery vegetable when baked and that water will pool around the eggplant.)

When the eggplant is cooked (meat is soft), remove the  eggplant from the oven and serve.

Note:  You can add rye breadcrumbs to the mixture to make it heartier.  If you don’t want to use cheese you can substitute a meat.  We used ground beef for one of the fillings instead of cheese and my family really liked that. (maybe you can stuff your eggplant with both stuffings and then just cut it down the middle.