Vegetable Bruschetta with Egg(s)

Have you ever tried mushroom bruschetta with fried egg? So simple and delicious. An excellent go to quick metabolic balance meal! 

What you need:
1 serving egg (usually 1-2 eggs)
1 serving mushrooms (vegetable)
onions
vegetable broth
sourdough rye bread
Spices: paprika, caraway seeds, pepper, garlic

What to do
Stir fry mushrooms and onions until nicely cooked and soft, deglaze with some vegetable stock, season; simmer till the liquid is reduced to half. Top rye bread with ghee, spice with garlic, spices to taste and roast in the oven. Fry the egg(s). Serve by placing mushrooms on the toasted bread and the eggs on top. Season to taste. Enjoy!

Tip: Instead of mushrooms, you can also use other vegetables, e.g., zucchini, tomatoes, or bell pepper.

12-09 mushrooms-2341466_1920 - Image by suzleigh

Image by suzleigh from Pixabay

Metabolic Bolognese – Let’s take a culinary Trip to Italy

Today we invite you on a culinary trip to Italy – enjoy our Metabolic Bolognese with rye pasta (phase 3)

MB 08-26-2019

Ingredients:
1 serving ground beef
1 serving vegetables (e.g. celery, carrots, onions)
½ tomato
¼ liter vegetable broth
spices: salt, pepper
herbs: marjoram, oregano, rosemary

Brown onions in bit of olive oil, add a sprig of rosemary, then add the lean ground meat (beef or pork according to your plan).  When the meat is slightly roasted (approx. 10 minutes), take it out of the pot and put it in a bowl. Use the same pot add half of the finely chopped celery and grated carrots, roast them, half the tomatoes, add a ¼ liter (250 ml) broth and season with a pinch of pepper. After 15 minutes puree with a blender and add the meat. Fry separately the rest of the carrot rasp and celery pieces briefly, add to the pot. Let simmer for another 30 minutes, season with oregano and marjoram (dried), fresh ground pepper and salt.

If you are in Phase 3 (Relaxed Conversion), you can prepare 10 grams of whole grain rye pasta as a side dish (according to the amount of bread in your plan) instead of a slice of rye bread. 

Roast Beef Broccoli Pan

One of our rules is “eat an apple a day”. It is not necessary to just eat the apple by itself or as a dessert. It also adds flavor in savory dishes. For example, try it in this delicious roast beef broccoli pan.

MB 22.7.2019

You need:
1 serving roast beef
1 serving broccoli
1 serving wholemeal rye bread
1 apple
salt & pepper

Clean and wash broccoli and divide into florets. Bring to the boil in a saucepan about 2 cups of salted water. Add the florets and cook covered for about eight minutes. Drain in a sieve.
Remove the seeds from the apple, cut into eighths and chop finely. Cut the roast beef into wide strips of 1 cm (1/2″) and add to the pan, with the broccoli and apple. Season with salt and pepper and fry for two minutes.
Arrange everything on the bread and enjoy!

Crispy & Tasty – Salmon in Rye Crust

Today enjoy crispiness with tasty salmon covered by a rye grit crust

MB 15.7.2019

Ingredients:
1 serving salmon
1 serving vegetables (carrot, celery, spinach, 1 tsp. diced onion)
10g rye grits (or one ground crispy rye bread)
Oil; spices: garlic, salt, pepper, nutmeg, herbs: Chive, parsley

Preparation:
Wash, clean and juice the carrot and celery. Boil the semolina with the vegetable juice, add the vegetable pomace (pulp of the juiced carrot and celery), and season. Stir in chopped herbs. Wash and clean the spinach. Brown onion cubes and garlic in oil, add spinach and season. Wash, dab dry and season the salmon. Put the spinach in an ovenproof dish, place the fish on top and cook for about 7 minutes in a steam cooker or oven. Remove from oven, spread cooked grits (or the ground crispy rye bread) on top of fish and put again briefly under the grill. Enjoy your meal!

TIPS:
You can also cook the grits with vegetable broth.
Instead of grits you can also use ground rye crispbread.

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

Detox Mushroom Soup -metabolic balance Monday Recipe

Ingredients
Dried mixed mushrooms
100 ml water
Sherry cooking wine
Apple cider vinegar
Kosher salt & white pepper
Grated ginger
Tofu, cut into 1/2 inch cubes (only if not using shitake mushrooms)
Green onions chopped

Instructions

  • let the dried mushrooms sit in boiling water for an hour.
  • Combine all ingredients and heat for 10 minutes.
  • Serve Warm.

 

Note:  This week on December 1, 2016 we are starting our advents calendar blog posting so for 24 days, you will be getting a short post from us sharing tips and recipes and reminders of or year of blogging.

Remember, Christmas is a month away!

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

This recipe is considered a staple Korean recipe and is easy to make.  To stay on your metabolic balance plan, you may leave out the sesame oil and the soy sauce.  The recipe is very mild and asks for just water but if you want more seasoning, use vegetable broth instead of water.

Ingredients

  • Beef brisket cut into small pieces
  • Korean radish/ daikon
  • Green onions
  • Grated garlic
  • Soy Sauce (optional)
  • sesame oil (optional)
  • Salt and white pepper
  • water or vegetable broth

Instructions

  • Wash and peel the radish and cut into small pieces.
  • Boil water/vegetable broth and add radishes pieces.  Cook for 15 minutes.
  • Add garlic and beef.  Simmer for another 20 minutes.
  • Add seasoning and green onions.
  • Serve warm.

moo-2bguk

metabolic balance Monday Recipe – Cauliflower and Cranberry Salad

Ingredients:

  • Cauliflower, cut into small florets
  • Pomegranate, seeds removed and reserved
  • Dried cranberries
  • chopped walnuts, toasted
  • Large handfuls flat-leaf parsley, leaves chopped
  • Mint sprigs, leaves chopped
  • Olive oil
  •  Balsamic

Instructions:

Boil water in a pan and place the cauliflower in for one minute to blanche.  Remove from the water and refresh with water and then drain.

Toss cauliflower, pomegranate seeds, cranberries, walnuts, parsley and mint into a bowl.

Drizzle olive oil and vinegar over the salad and gently toss.

Note:  This salad uses two fruits.  To be completely on the metabolic balance plan, choose one of the two.  For the nuts, use a nut/seed that is on your plan. Because you have seeds/nuts, do not add another protein.