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:

 

 

 

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

Salad, Salad and Some More Salad – Infographic with Salad Options All Year Round

I found this infographic and decided to share.  This is only for metabolic balancers who are in phase 4 because the food combinations/dressing are not metabolic balance appropriate. You are welcome to use this infographic as inspiration but remember to stick to the metabolic balance rules.  If you want to have a bit of fun, you can chat with your metabolic balance coach to see how well you know your metabolic balance rules and what you can eat in your salad based on the suggestions in the infographic below.  Life isn’t always on plan so this is good practice for when you head out to the local salad bar for a meal.

uqzt1mmzsuyyqcmk1ako

Seaweed, Cucumber, Apple and Avocado Salad – metabolic balance Monday Recipe

Ingredients:

  • Cucumber
  • Apples (Fruit)
  • Avocado
  • Wakame Seaweed
  • Sunflower/Sesame seeds

Instructions:

  • Chop up your apple, cucumber and avocado and place it in a bowl.
  • Rehydrate seaweed in water for 2-3 minutes. Drain the seaweed and add apples, avocado and cucumber mix.  Top your salad with the seeds and then serve.

 

Broccoli-Cranberry Salad with Cashew Curry Dressing

I love cookbooks and I have a favorite recipe magazine that sends me monthly eye candy that I try and convert into a metabolic balance friendly recipe. This month the Broccoli-cranberry salad with cashew curry dressing arrived and I decided it was worthy of adding to my “this will work,” pile.  If you are still in the strict phase of metabolic balance, you will skip the oil and please remember you do not get a second fruit with this meal even if you say pretty please.

Ingredients:

  • Cashews (unsalted) Remember this nut is your protein for this meal so measure accordingly. If you don’t have cashews, use a nut on your plan and pretend the are cashews.
  • Broccoli
  • 2 red onions
  • Dried cranberries (Ask your coach about how you should weigh dried fruit.)
  • Curry powder
  • Olive oil
  • Apple vinegar
  • Salt and Pepper

Instructions:

Salad:

  1. Put the cashews in a pan and add water until they are covered.  Cook for about 10 minutes. Remove the Cashews from the pan, dry them and let them cool.
  2. Clean your Broccoli. Cut the broccoli into small pieces (not just little trees but cut them into micro Bonsai like trees.)  Throw your cut broccoli into boiling salted water without splashing and cook it for one minute. remove the broccoli and strain in a sieve.  Rinse the Broccoli with cold water to stop the cooking. (Your broccoli will be a beautiful shade of green.)  Pat your broccoli dry and set it aside to cool.
  3. Chop your Cooled cashews into big chunks and place them in a pan without oil. Roast them. Be careful!  One minute they will look nice and pretty and the next they will burn.  Do not get distracted and look away during this process.  If you have never done this before, buy an extra bag of nuts and turn off your smart phone while cooking.
  4. Cut up your dried cranberries. you can do this with a blender or with a knife. One way is faster and messier. I like using the blender.
  5. Peel your onions and dice way so that you have very small pieces of onion.

Sauce:

  1. Take some of your cashews and put them in a container. (blender)
  2. Add curry powder, water, olive oil and vinegar.
  3. Blend the ingredients.
  4. Add salt and pepper to taste.
  5. If you need to sweeten this sauce add a sweet vegetable to the dressing such as beets or carrots.  If you want to make it a treat meal, add honey.

Note:  All food need to be balanced in flavour. We will discuss balancing flavors tomorrow.