Greece at its Best with this Tasty Feta Kohlrabi Soup 

MB 08-28-2019


Ingredients:
1 serving feta
1 serving kohlrabi (turnip cabbage)
vegetable broth
spices: caraway, garlic clove

Coarsely grate the kohlrabi turnip and steam with caraway and garlic, deglaze with 200ml vegetable broth.

Add feta and reduce until the sauce thickens. Enjoy your meal!

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!

Jeruselum Artichoke Soup with Crab Meat – Monday Recipe

This weekend I found Jerusalem Artichokes in my vegetable aisle and decided to make the following soup in my slow cooker.

Ingredients:

diced onion

Jerusalem artichoke

dried herbs (Italian mix)

vegetable broth

crab meat

Instructions:

I peeled the Jerusalem artichokes with a knife. I tried peeling them with a potato peeler but there are too many little knobs in this vegetable and I seemed to be peeling forever so I switched to a paring knife.  You could wash the Jerusalem artichokes and leave the skins on but I was already being adventuresome with a new vegetable and there was no need to go overboard.

I threw the Jerusalem artichokes,onions,dried herbs & vegetable broth into my slow cooker and then set it on low to cook for five hours. It looked really sad in the pot with all those little Jerusalem artichokes floating in the water. They are very light and slice like an apple. When I peered into the pot, it looked like there was not enough items in my crockpot but hang tight, when you attack it with your hand blender, it will look like this:

blend-jeruselum-artichoke

To make a full meal of it, I took crab meat and chopped it up and threw it into the soup and let it cook until the crab meat warmed.

Note:  I’m the only one in my family who ate this soup.  It has a funky taste like artichokes so if you like artichokes, you will like this soup. Someone wrote online that it has a nutty flavour.  I didn’t find the soup nutty.  In the future, I would combine the artichokes with carrots or another sweeter vegetable so that it balanced out the taste a bit.  I also think I would add cheese instead of crab meat but the crab meat was ok.

Ideally, I would take this soup, add a cheese cap that gets crusty like with an onion soup and then throw on some rye croutons or, maybe eat it with some chickpea crackers and tomatoes.

Here is the soup in a bowl with the crab meat:

jerusalem-artichoke-soup-topinambur

If you would like to share a recipe you are trying, please let me know. We will be sharing metabolic balancer recipes on our livecleanmb.com blog.  You can share the recipe in a blog post like I just wrote above with photos and everything or you can just send me the recipe and I will post it online.  All the recipes on Livecleanmb will not be reviewed by the coaches or metabolic balance so you will try them at your own risk!   If, we post a recipe over there and you feel you can make it better, please leave a comment on the blog post so we know all the cool things we can do with the recipe.

Len is hosting another dietbet game.   We will be hosting a 30 days challenge on the LiveClean MB group for those who are not up for betting on their weight loss.  I have to still weigh myself to see if I win.  Scary. I’m rebalancing and I’m a girl so my weight fluctuates with my mood and I’m so close!  I will let you know on Livecleanmb how I do!

 

 

Beef and Pepper Soup – Metabolic balance Monday Recipe

Ingredients

  • extra-lean ground beef
  •  Vegetable serving of diced onion, minced cauliflower, chopped bell peppers and diced tomatoes
  • Vegetable stock (to cover ingredients)
  • Dried basil
  • Dried oregano
  • Cloves garlic, crushed
  • Sea salt and freshly ground black pepper
  • olive oil

Instructions

  1. Cook the onion and the garlic for 1 minute in a pan with a bit of vegetable broth.
  2. Add the beef and cook until the meat is browned.
  3. Place the beef and onion mixture in the slow cooker.
  4. Add the remaining ingredients and season to taste. Only used dried seasoning which can handle the long cooking time. Save fresh seasoning to add right before serving.
  5. Stir and make sure all ingredients are covered by water.  Do not add too much vegetable broth. If you want a thinner soup, you can add more broth before serving.
  6. Cover and cook on low for 6 to 8 hours.

NOTE:

It is easy to place the ingredients into a slow cooker so you can have a warm homemade soup for lunch. I use a special container created by Alfi that is a bit wider at the mouth so that I can easily clean it but don’t need to use a spoon, I can just sip my soup as long as it isn’t too bulky. (works great with our carrot soup recipes.   Don’t forget that you can add Rye croutons or a piece of rye bread to this meal and a piece of fruit.  All will fit nicely into your lunch bag/tote.

If you are having issues with not feeling full, eat more soups.  Soup helps you feel satiated longer. We will talk about that tomorrow. How to feel like you ate a meal and what to do when you don’t (You still want to eat but already ate.)

 

 

Metabolic Balance® Tomato Soup

Ingredients:

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

Instructions:

  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

metabolic balance Monday Recipe – Turkey Pho Soup for Two

Turkey Pho for 2

Spices:

  • 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.

Ingredients:

  • 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)

Instructions:

  • 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.” 

Metabolic Balance® Monday Recipe – Carrot and Zucchini Soup

Ingredients:

Serving Vegetables – Onion Carrots, Zucchini (Portion the zucchini and carrots in equal amounts)

Vegetable broth

Seasoning – pepper, salt, Italian herbs

Olive oil (Omit if you are in the strict phase of the program)

Instructions

Chop all vegetables.

Saute onions and Zucchni.  Set aside the two ingredients.

In a pot, add carrots, vegetable broth and seasoning. cook until the carrots are soft.  Add the onions and zucchini.  Let cook for another ten minutes.  Take a hand blender and blend the mixture until the broth is no longer clear.

Serve with rye bread croutons or with slice of bread to the side.

Note:  This meal does not have any protein so you could top your soup with cheese or add a meat to the soup.

photo of chopped vegetables by Anita Venanzi