Metabolic Balance Ice Cream

How do you actually make metabolically balanced ice cream from scratch? It’s quite easy: For a homemade ice cream, puree a portion of deep-frozen fruit with a hand blender or mixer. You can either freeze a serving of fresh fruit or buy frozen fruit. Optionally, you can add different herbs and spices later or when blending. If you eat cream cheese (as the protein portion) with your meal, you can add part of your cream cheese serving to the ice cream. Serve immediately and enjoy!

MB (2019-06-24)

Today we are presenting a Treat Meal: a Fresh Yogurt Soup

This fresh yogurt soup fits perfectly into the season and is adaptable:  

MB (2019-06-22)

Ingredients:
1 serving yogurt
1 serving vegetables (e.g. carrot, cucumber, bell pepper, celery, …) – the vegetables can be picked from your personal metabolic balance plan.
Spices: sea salt, pepper, curry, paprika, … spice to taste
Herbs: 1 TBsp. chopped herbs, e.g., parsley, dill, garden lovage …
Depending on the Phase you are right now in your nutrition plan, ad 1 TBsp. of healthy oil
Depending on the consistency of the soup, add cold water.

Preparation:
Wash, clean, grate or chop the vegetables
Season to taste, let simmer and mix with yogurt.
Add oil, herbs and water.
Season to taste again, enjoy or put in a cool place.

Tips:
You can use chili, ginger, garlic, and other spices to season the soup.
You could also add some of the fruit, such as grated apple, melon, strawberries, …

Have fun experimenting and enjoy!

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

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.

 

 

 

 

Chickpea and Winter Vegetable Stew – metabolic balance Monday Recipe

Ingredients

  • Olive oil
  • Chopped onions
  • Leeks – washed and peeled
  • Seasoning – Coriander, caraway seeds, cumin, ground red pepper, salt, parsley
  • Garlic
  • Vegetable stock
  • Carrots
  • Butternut Squash – peeled and cubed
  • Tomato paste
  • Turnips – peeled and cubed
  • Chickpeas (your protein)

 

 

Instructions:

Place leeks and onions in large pot.  Sauté for five minutes. Add seasoning and garlic.  Add vegetable stock and the rest of the vegetables.

Bring the mixture to a boil and then simmer for 30 minutes.    Place a cup of the mixture into a bowl and hand blend.  Add the blended mixture back into the main pot and stir.

Serve warm with rye croutons.

 

Note:  If you want, you can split the chickpea serving and eat chickpea chips.

Homemade Chai Recipe – metabolic balance Monday Recipe (Treat Drink)

Chai is an exotic drink that will fill your nostrils with an amazing blend of seasonings.

If you would like to include chai with your meal without making it a treat drink, remove the milk and the sugar.

homemade-chai

Ingredients:

Seasoning Ingredients

  • 2-inch piece fresh ginger, cut into thin rounds
  • 2 cinnamon sticks
  • 2 teaspoons black peppercorns
  • 10 whole cloves
  • 6 cardamom pods

Basic Ingredients

  • 6 cups cold water
  • 6 bags of black tea (preferably Darjeeling)

Treat Ingredients

  • 2 cups whole milk
  • 1/2 cup (packed) golden brown sugar

Instructions:

  • Place the first five ingredients in a saucepan.
  • Gently crush the spices in the pan.
  • Add 6 cups of water and bring it to a boil over high heat.
  • Reduce the heat to medium-low and partially cover the pan.
  • Gently simmer the spices in the water for ten minutes.
  • Remove from pan from the heat.
  • Add tea bags and let it stand for 5 minutes.
  • Remove the tea bags.
  • Add milk and sugar.
  • Bring tea to simmer.
  • whisk until sugar dissolves.
  • Strain the ingredients into a teapot and serve.

Grilled kohlrabi – metabolic balance Monday Recipe

On Facebook, it was suggested that we try using Kohlrabi as a bread.  I liked this idea so over the weekend, I took a few kohlrabis and experimented with them to see if they would work as a bread substitute.

Below is what raw kohlrabi looks like as a whole vegetable and as raw slices.

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Kohlrabi without leaves
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Kohlrabi peeled – raw

The kohlrabi has a very mild taste and is crispy like a radish.  I really liked  eating the slices raw but could not see that working to replace bread so I decided to season and grill the pieces.

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seasoned kohlrabi on the grill
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grilled kohlrabi

The grilled kohlrabi tasted wonderful. I prepared a hummus to add on top but you could also try using two pieces of kohlrabi to make a small sandwich.

While I had the grill on, I grilled cauliflower slices but was not happy with the slices as a bread substitute.  The cauliflower tasted great but the florets fell off when I tried to move them around on the plate.

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grilled cauliflower

 

Slice of Cauliflower “Bread” with Roasted Pepper and a Fried Egg

 

Ingredients:

  • Cauliflower
  • Olive oil
  • Seasoning
  • Garlic
  • Roasted red peppers
  • Egg

Instructions:

Cut your cauliflower head in half.   Slice a 1/2 inch piece of cauliflower.  Place your cauliflower slice in a pan with olive oil over medium head for about two minutes on each side.   Sprinkle salt and pepper on the cauliflower and then place it on a baking pan.  Put the pan in the oven for 15 minutes at 400 degrees F.

Place roasted read peppers, garlic and seasoning in a bowl and puree with a hand blender and then set aside.

Fry an egg.

Smear the pepper puree on the cauliflower and place the fried egg on top.

Note:  You can add feta to the red peppers instead of using an egg.   If you decide to use Feta, add it to the pepper mixture and puree. This will hold the feta on the cauliflower.

Tutorial:  Here is how you fry an egg.

Belgian Endive Soup with Smoked Eel – metabolic balance Monday Recipe

The original recipe calls for smoked eel. I’m not sure how readily available smoke eel is in your neighborhood you can order smoked eel online or use the alternate recipe I found on Immigrant’s table, where she added mushrooms to the soup.

Ingredients:

  • 1 Portion vegetables (Belgian endive, potatoes, sweet onions)
  • 1 Portion mushrooms (protein variety) / or 1 portion smoked eel
  • 1 Clove garlic
  • 250ml Vegetable broth
  • Salt and pepper
  • chives for garnish
  • Instructions:

Cut Belgian Endive into fine strips.

  • Slice onions into rings and cut potatoes into small cubes.
  • Press the garlic in a garlic press.
  • Place the vegetables in a pot with the vegetable broth and let cook for about fifteen minutes or until the potatoes are soft.
  • Puree the mixture and add seasoning to taste.
  • Saute the muschrooms in a little bit of olive oil and then cut into small pieces.
  • Add small pieces of Muschrooms to the soup. If you decided to use smoked eel, cut the smoked eel into small pieces and add to the soup.
  • Serve the soup with Rye Croutons or with a slice of metabolic balance rye bread.

NOTE:

If you want, you can substitute endive for Belgian endive. They are slightly different but will both work for this recipe.