The Official Rye Bread Recipe – metabolic balance Monday Recipe


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


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,

Spinach and Chickpea Dish – Metabolic Balance Monday Recipe

Spinach and Beans are considered anti-stroke foods so why not combine them together into a weekly meal? This week we are serving the two foods together warmed up with some spices, onion and garlic.


  • Olive oil
  • Garlic
  • Onion
  • Spinach (you can cook it or use frozen spinach drained.)
  • Chickpeas (protein)
  • Pepper and Salt
  • Cumin


Heat a pan with some olive oil over medium heat.  Cook the garlic and onion for about five minutes and then stir in the spinach, chickpeas and seasoning. Lightly mash the peas while stirring.  Once thoroughly heated, serve warm.

NOTE: You many want to make rye bread croutons to throw into the dish.

photo credit: Isriya Paireepairit

Lentil Pizza Crust -metabolic balance Monday Recipe

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


  • vegetables
  • vegetable sauce
  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.

Roasted Garlic Asparagus

It is time to get the grill out and grill our food!  Today we are grilling Asparagus.


  • Olive oil
  • Garlic
  • Onion Powder
  • Green asparagus, trimmed
  • Sea salt
Note: If you want to make a more diverse meal, you can add a steak to the grill or grill a piece of fish with your asparagus.

Sourdough Rye Bread Recipe

This is a recipe for Sourdough Rye Bread used by Minnesotan Metabolic balancers. Barabara La Valleur, the blogger sharing the recipe with us.  Barabara likes to divide the recipe into individual muffins that equal one portion size to make her life a little easier.  If you would like to read her story about creating rye bread, you can read it here.

SourDough Rye Bread


  • 1 cup old fashioned oats
  • 1 tbsp honey (optional)
  • 1 tbsp sea salt
  • 2 tbsp olive oil
  • 2 1/2 cups water
  • 1 cup wild yeast
  • 6 1/2 cups rye flour


Mix together:

1 cup old fashioned oats

1 tablespoon of honey (optional)

1 tablespoon sea salt

2 tablespoons olive oil

Pour over and mix well:

2 Cups of boiling water


½ Cup of rye flour to this hot mixture immediately

1 Cup of wild yeast (Google How to make sourdough starter for recipe)

5-6 Cups of rye flour

½ Cup water

Mix all together until you have a tacky, but not sticky dough. [I keep extra flour and olive oil handy to add if dough is too sticky.]

Cover with a tea towel and leave for 10 minutes.

Knead the dough for 3-5 minutes with 45 minutes rest periods in between each time.

This primary fermentation process takes about 3 hours.

Gently knead the dough and shape as preferred in bread or muffin pans. If using muffin pans, it’s recommended you weight each one so they are all the same weight. Place in oiled and floured tin and leave to raise – at least 4 to 5 hours or overnight.

Preheat oven to 350 ° F [177 °C]  Bake for 40 minutes for muffins or 45 for loaf of bread. It is done when it sounds hollow when tapped underneath. Cool

Holiday Treats Made With Dates – metabolic balance Monday Recipe

Here are some easy and tasty recipes to satisfy your sweet tooth during the holiday season.

Cinnamon-Almond-Date-Treat (Zimt –Mandel-Dattel-Baellchen)


  • 70g dried dates
  • 70g almonds (possibly soak before using)
  • 1 good dash of ground cinnamon
  • some additional cinnamon and sliced almonds for coating


Wash dates and dab dry, remove the stone. Grind the almonds, purée the dates and almonds, add the cinnamon and mix thoroughly. Form the mass in small balls, roll the balls in cinnamon and sprinkle with almond slices.

Chocolate Mounts (Schokoladen-Berge)


  • 120g walnuts
  • 65g coco powder
  • 1 pinch of sea salt
  • 220g dates


Chop the walnuts in a blender. Add cocoa and the pinch of sea salt and mix together till the mixture is well mixed and everywhere chocolatey brown.

Wash the dates and dab dry, add individually half dates and mix thoroughly (if you like it more sweetly, you may add some maple syrup). The mass should be such that it sticks well together when you press it together.

Finally press the mixture flat into a form and refrigerate until ready to serve; cut in portions when still cold.

Date-Cashew-Confectionary (Dattel-Cashew-Konfekt)


  • 10 dried dates
  • 20 whole cashews
  • 100g chocolate (70% cocoa)
  • Preparation:


Wash dates and dab dry, cut in half lengthwise and remove the stone. Fill each date half with 2 cashews, press the cashews into the flesh of the date, so that the nuts will hold and do not fall out. Melt the chocolate in water bath (pot set in hot water) and dip the filled dates in the liquefied chocolate. Place on parchment paper to dry and cool down

Tipp: The confectionary can be placed in small paper cups and used as small sweet presents all year around.

Exotic Cashew-Mango-Coconut-Treats (Cashew-Mango-Kokos-Baellchen)


  • 70g dried mangos (soak in clear water for 30 minutes)
  • 70g cashews (possibly also soak before using)
  • 35g coconut flakes
  • additional coconut flakes for decoration
  • Preparation


Soak the mango for 30 minutes in clear water, dab dry. Grind the cashews, add mango and coconut flakes, and mix thoroughly till the mass has a uniform consistency.

Form small balls and roll them in coconut flakes.

Guten Appetit! Enjoy and have a wonderful holiday!

Date photo by Denise Krebs

Metabolic Balance® Tomato Soup


  • Roasted diced tomatoes & Leeks, white part only (Your portion size per serving)
  • Garlic, minced
  • Olive Oil
  • Chicken broth
  • Kosher salt, cilantro, white pepper


  1. Saute Leeks in broth and then add garlic.
  2. Sprinkle olive oil over tomatoes and roast them.
  3. Place roasted tomatoes into a pan and puree with a hand blender until smooth.
  4. Add leeks,garlic and vegetable stock.
  5. Bring to a boil.
  6. Add seasoning.
  7. Puree soup with a hand blender until smooth or the consistency you want.

Note:  If you like your soup thicker, add less vegetable stock.

Note: You can make croutons with your Rye bread or bake Chickpea chips but remember chickpeas will be considered a protein. If you want to make the rye bread croutons, you could add a cheese to the soup for your protein or shred some chicken and throw it in your soup.

photo of leaves by Sonny Abesamis

How About Making Halloween More Green

Lets make makeup from food that we can use for Halloween or for everyday.  Avoid makeup made for halloween which may contain harmful chemicals.

Eye Liner & Eye Shadow

NOTICE Please Be Careful when putting anything near your eyes. The suggestions below are all natural and shared for educational purposes.  

Brown Eyeshadow – Cocoa powder and Arrowroot.

Brown Eyeliner – Cocoa powder and Coconut Oil.

Black Eyeliner – Activated Charcoal and Whipped Shea Butter.

For the eyeliners mix equal parts  1/2 ounce coconut oil and  1/2 ounce shea butter with  1/2 tsp of either cocoa powder or activated charcoal.

Homemade Lipstick


  • 1tsp Beeswax Pastilles
  • 1tsp Shea Butter or Cocoa Butter
  • 1 tsp Coconut Oil
  • scent/colouring (Tumeric, Cinnamon,cocoa powder, essential oils)


  • Melt Beeswax.
  • Remove from heat.
  • Add color and scents to wax.
  • Once ingredients are mixed, pour mixture into a container/lipchap container.
  • Leave room for expansion.
  • Let cool for half an hour.
  • Store in a cool place under 80 degrees.

More information about adding ingredients can be found here.

Makeup Removal Wipes

Go here for exact instruction on how to make the makeup removal wipes.  Jilee has a visual tutorial and the story of how she decided to make them from paper towels.

Metabolic Balance® Monday Recipe – Coconut Chili Shrimp

Thanks you Metabolic Profil Sport, for this simple shrimp recipe.


  • ½ onion
  • 300 g of celeriac
  • 150 ml of vegetable broth
  • 100 ml of coconut milk
  • Salt
  • Freshly ground pepper
  • A few leaves of sage
  • 50 g of peeled shrimp
  • ½ red pepper


  • Peel the celery and coarsely chop.  
  • Finely chop the onion.
  • Sauté the onion with celery in a bit of broth.
  • Add more broth and the coconut milk.
  • Cook covered for about 15 minutes.
  • Finely chop the chilli.
  • Rinse the prawns and the sage. Pat dry.
  • toast the sage in a pan and then remove.
  • Sauté the chilli with the shrimp until the shrimps are cooked.
  • Puree the celery in the broth to thicken.
  • Place the celery/broth mixture in a plate and place the shrimp on top adding the sage leaves as a dressing.

Bon appétit!

NOTE: The recipe has coconut milk so avoid using it until you are in phase IV or want to eat it as a treat meal.  I kept the ingredients amounts set by metabolic profil sport but you must check with your plan for the appropriate amounts.

photo of shrimp by cursed thing

metabolic balance Monday Recipe – Turkey Pho Soup for Two

Turkey Pho for 2


  • 2 tbsp coriander seeds
  • 4 whole cloves
  • 4 whole star anise
  • 1cinnamon stick
  • Heat a cast-iron skillet or frying pan over medium heat. Add the coriander seeds, cloves, star anise, and cinnamon stick and toast until fragrant, about 3-4 minutes. Immediately spoon out the spices into a bowl to avoid burning them and set aside. Do not add any liquids to the pan. this process is done in a dry pan.


  • Sriracha chili sauce to taste
  • 1-2tablespoons chopped green onions (white parts only), minced- for garnish (optional)
  • 1-2tablespoons cilantro, chopped- for garnish (optional)
  • 1bunch (approx. 2 oz.) cellophane/bean thread noodles (or enough flat dried rice noodles to serve 2) (If you are going to use these, you will have 2 proteins and this will be a treat meal. You can skip the Turkey and substitute vegetable broth to stay on plan.
  • 1/2pound leftover turkey breast, shredded
  • 1-2cups kale, chopped into bite-sized pieces
  • 13-inch chunk of ginger, sliced and smashed with side of knife
  • 1bunch green onions (green top parts only) chopped
  • 1quart homemade turkey stock (or homemade or store-bought chicken stock)


  • In a large pot, add spices and all ingredients from the stock and bring to a boil.
  • Reduce heat and let simmer for 20 minutes.
  • Strain the broth and discard the solids. Add the kale and cook for a few minutes. Remove from heat.
  • Add the shredded turkey and the cellophane noodles. Allow to sit for a few minutes while the noodles soften.
  • Ladle the broth into bowls.
  • Divide the kale, shredded turkey and the noodles evenly into each bowl.
  • Add garnishes and serve.

NOTE:  I left the inspiration recipe ingredient amounts today because the recipe is for two and if you use the fish sauce and brown sugar, you will be considering this meal a treat meal.  For metabolic balance, you will need to weigh all the vegetables together and avoid more than one protein to make sure it fits your plan. I removed the fish sauce and brown sugar above (1TBSP fish sauce/ 1Tsp brown sugar) but if you are making this a treat meal, you can add them back in.  According to the reviews, this recipe needs the right broth to be “authentic.”