Salad Bowls

Bowls whether in the form of a “burrito bowl”, “Buddha bowl”, or salad bowl have become very popular over the years. Rather than going out and buying one, these can be made very easily at home. Simply mix salad greens and vegetables on your plan as desired and combine with a protein component. Give variety to your plates by creating unique combinations using different dressings and spices. The recipe we want to share today uses grated carrots, cucumber, spring onion, green chili and baby spinach with beef tenderloin. For the meat, we simply seasoned it with salt and pepper, wrapped it in aluminium foil and braised it in the oven. The dressing is a simple vinaigrette.
Feel free to experiment with the ingredients on your plan to make tasty creations!

Lentil Salad with Raspberries

Ingredients (1 serving):
1 serving of Beluga lentils
1 serving of vegetables according to your plan (e. g. 1/2 tomato, cucumber, artichoke hearts, iceberg lettuce)
1 tbsp. of chopped shallots 
1/2 chopped garlic clove
1 serving of fresh raspberries
2 tbsp. of fresh basil
1/2 tsp. of fresh lemon thyme
1/2 tsp. of vegetable stock
3 tbsp. of olive oil
2 tbsp. of apple vinegar
1 pinch of cayenne pepper 
Salt and pepper

Preparation:
Boil the Beluga lentils until al dente and then rinse with cold water. Cut the vegetables of your choice into bite-sized pieces. To make the dressing, mix the spices and herbs the oil and vinegar. Add the lentils, vegetables, and raspberries in a bowl and then pour over the dressing. Mix thoroughly and enjoy! 

By the way: Raspberries do not only taste great, they are also rich in fiber and stimulate digestion.

Recipe Inspiration

At Metabolic Balance we like to integrate a serving of fruit into hearty dishes. One of our favorite ways to do this is by incorporating fruit into mixed salads. Today’s recipe inspiration is lettuce with boiled lentils, pickled beetroot and some pears. You can vary this salad with the ingredients that fit your plan. One variation would be to use mango instead of pear and avocado instead of beetroot. As we approach the summer months even consider adding seasonal fruits such as peaches or berries!

Orange Chickpea Salad

Packed with vitamins, fiber, and most importantly delicious flavor, this colorful and refreshing salad is definitely worth a try!

Ingredients (1 serving):
150 g chickpeas (drained from a can) or 75 g dried chickpeas
150 g vegetables (cucumber, tomato, white onion)
1 orange
2 TBsp. olive oil
1 TBsp. balsamic vinegar
1 garlic clove
Salt and pepper

Preparation:
If using dried chickpeas, soak the chickpeas in cold water overnight. Drain, add new water and cook for 20 minutes. Grate the cucumber, sprinkle with salt and place in a sieve to drain the excess water. Slice the orange in half and then juice one half. Peel the second half and cut into cubes. Make a marinade by adding the orange juice with vinegar, salt and pepper. Cut the onion into thin slices and chop the tomato. Peel and chop the garlic and then sauté in a pan on low heat with the sliced onions. Deglaze the pan using the prepared marinade to create a sauce and set aside. Drain the chickpeas and the cucumber pulp and then mix with the tomatoes. Finally add the sauce, mix well, and enjoy!

Delicious Winter Salad

Even though it’s cold outside, we don’t always have to have a warm meal – how about lamb’s lettuce with walnuts for a delicious winter salad!

You’ll need:
35 g lamb’s lettuce
25 g coarsely chopped walnuts
1 shallot
Spices: salt, freshly ground black pepper,
2 tsp. apple cider vinegar, 1 tbsp. oil (flax seed or walnut oil)

Preparation:
Clean, wash and drain lamb’s lettuce. Mix vinegar, oil, salt and pepper in a blender. Add the walnuts to the lamb’s lettuce, add the dressing and serve with your protein! Yummy!

MB 12-19 - Feldsalat

 

Born to be a Queen – Cucumber

Do you love cucumber as much as we do? 

MB 08-10-2019

In our kitchen, cucumber is an absolute highlight. It consists of 97 percent water, has a mild taste and as a raw food, goes well with many dishes and is a natural addition to almost every salad. It has an impressive nutrient list to its name, too! It’s rich in carotene, vitamins E, K, B1, B2 and B6 and contains among others calcium (15mg per 100g), phosphorus (25mg per 100g) and potassium (140mg per 100g). Cucumbers have a fabulous detoxifying effect on our bodies, they help reduce uric acid and have a healthy diuretic effect. Fresh cucumbers are best stored in a cool place and separated from other vegetables. 

Quick tip: Clean the peel well and then eat it. It’s rich in silica and therefore can help strengthen your skin, hair and nails.

Especially important: When shopping, please look out for your locally grown produce – if they are organic, too, then that’s even better!

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.

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