Summer Caprese Salad

Summer is the best season for juicy and flavorful tomatoes. One of easiest yet delicious dishes using tomatoes is a simple caprese salad, perfect for a summer lunch or dinner!

Ingredients:
2 large tomatoes
Fresh mozzarella
Fresh basil leaves
Balsamic vinegar
Salt and pepper

Preparation:
Cut the tomatoes and mozzarella into 1/4 inch thick slices. Then on a plate layer in alternating fashion the mozzarella and tomato slices. Season with salt and pepper and drizzle lightly with balsamic vinegar. Then decorate the top with the fresh basil leaves and enjoy!

Tips: To make it more of a salad you can layer the mozzarella and tomatoes on a bed of fresh arugula or spinach. You can also drizzle olive oil over the salad or add olives for additional flavor.

Zucchini

Zucchini or also known as courgettes are a common type of summer squash, related to cucumbers and melons. Although considered a vegetable by many, according to their botanical classification zucchini are actually a fruit. Zucchini are packed full of nutrients including Vitamin A, Vitamin C, manganese, potassium, and carotenoids. In the kitchen, zucchini are one of the most versatile fruits! They can be eaten raw, made into zoodles, roasted, used in soups or stir-frys, or even used for baking. The next time you have zucchini, consider trying out a new dish with this great ingredient!

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Healthy Ice Cream

Enjoy ice cream without any extra calories!

Summer, sun, it’s warm and wonderful – the only thing missing now is ice cream!  Normal ice cream is delicious, but it contains a lot of sugar and fat.  So should we go without ice cream or go for the so-called water ice? Never ever! There are so many tasty ice cream alternatives!  Below are few tasty options to try!

Just try:  

  • Frozen yogurt (at least 3.5% fat) with fruit: Fill half of a muffin pan or ice cream molds with yogurt, add washed, cleaned and chopped fruit (berries, mango, peach, etc.) and mix with a spoon. Put the muffin pan in the freezer and stir well every 20 minutes until the mixture is well frozen.
  • Peel and freeze overripe bananas. Take the frozen bananas out of the freezer and let thaw for about 5-10 minutes, then add to blender with other frozen fruit such as mango or peanut butter and mix until smooth – enjoy!

Watermelon

For many of us summer is watermelon season! The beautiful green fruits with a juicy interior, are the perfect treat on a hot summer day. Watermelons are 92% water and take about 90 days to grow. Around the world there are over 300 different varieties of watermelon that are cultivated which include seedless, mini, and yellow watermelons. From a health perspective, watermelons are great as they contain lycopene which is an antioxidant and are hydrating as they have such a high water content. In the kitchen, watermelons are super versatile as you can use the entire fruit in both sweet and savory dishes. A refreshing watermelon salad with basil and feta is the perfect appetizer while the rind can be pickled for a delicious condiment or side dish. What is your favorite way to eat watermelon in the summer? Let us know in the comments!

Argulua

Arugula is an herb in the mustard family that is often referred to as “rucola”, “rocket”, or “rugula”. It was first cultivated hundreds of years ago in the Mediterranen but is now found around the world. It is commonly used in salads or added on top of dishes such as pizza. It has a peppery and slightly bitter flavor that is a delicious addition to many different dishes and ingredients, especially seasonal summer fruits and vegetables. In regards to nutrition, arugula is packed full of nutrients. It is an excellent source of vitamins A, C, K, fiber, iron and folate. The next time you are thinking of making a salad try adding a bit of arugula!

Photo: Unsplash

Tzatziki

Tzatziki is a creamy and light sauce that is a perfect dip for crisp, crunchy vegetables or delicious pita. Give this recipe a try!

Ingredients:
3/4 cup of Greek yogurt
1 grated cucumber (about 1 cup)
1/2 garlic clove
Lemon juice
2 tablespoons of fresh mint and dill
Salt and pepper

Preparation:
Place the grated cucumber in a dish cloth and squeeze out all of the excess water. Then place in a bowl and add in the yogurt, garlic, lemon juice, and herbs. Season with salt and pepper and place in the fridge. Allow the flavors to mix for a few hours and then enjoy!




Metabolic Balance and Vacation

The Metabolic Balance nutrition plan under the microscope – can I eat according to it even on vacation?

Yes! With a nutrition plan according to Metabolic Balance, you can eat healthy while still enjoying your vacation. Mediterranean cuisine in particular, with its high-quality oils, freshly caught fish, lots of grilled food and delicious vegetables, is perfect for the Metabolic Balance nutrition plan. Other vacation destinations also have wonderful and healthy culinary delights in store. If you have an apartment with a kitchen on your travels, it’s very easy to eat according to plan. If you stay in a hotel, you have to be a little bit more flexible. But this is also quite easy. After a certain period following the plan, participants already have a feeling for the quantities and foods they should eat. After all, Metabolic Balance is not a diet, but a way of eating for a lifetime. For guidance or tips reach out to your coach or connect with members of our Facebook group.

Vacation Time is Feasting Time – here are three Ingenious Tips how to Feast …

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combining pasta, sparkling wine and chocolate correctly!

Who doesn’t like to indulge oneself with a piece of chocolate, delicious pasta or a glass of wine on weekends or on vacation? Even while you are following our Metabolic Balance nutrition plan, small treats are allowed from time to time. True to the motto “the dose makes the poison”, participants can have a Treat Meal from time to time after the 14 days of the strict phase of the Metabolic Balance nutrition plan.

We put together a list of tips to keep in mind and how best to combine the most popular treats to minimize their stress on the body.

Chocolate is best eaten in combination with nuts. Why?

It is best to consume chocolate with a cocoa content as high as possible. It is rich in antioxidants and usually has significantly less sugar than conventional milk chocolate. But sometimes, far from any reason, the body demands the sweet milk chocolate. In order to metabolize carbohydrates such as the abundant sugar they contain, the body needs B-vitamins, which milk chocolate naturally does not provide. Nuts, on the other hand, are rich in these B-vitamins and provide precisely the nutrients needed to break down sugar. Thus, if it has to be milk chocolate, then preferably the one with nuts!

Enjoy prosecco with orange juice. Why?

The consumption of alcohol deprives the body of vitamins during the breakdown. Thus, it is best to drink some orange juice when you consume alcohol. The vitamin C contained in the juice not only helps metabolize the alcohol, but also helps the body to regenerate.

Eat pasta and co. with high-quality oils! Why?

Starchy foods with short-chain carbohydrates such as wheat pasta, rice, white bread or potatoes are best enjoyed in combination with high-quality oils (e.g., olive oil) or fats (butter). The fat surrounds the starch, i.e. the body needs more time to reach the starch and break it down into individual glucose building blocks, since the fat has to be processed first. The result – glucose enters the blood much slower, the blood sugar rises more slowly and this in turn leads to fewer cravings as well as a long-lasting fullness.

Healthy Grilling

Get the tongs ready – steady – go! Check out the tips below for making grilling healthy and fun!

  • Use only charcoal without harmful residues. The same applies to barbecue lighting aids.
  • Caution. If fat or oily marinade drips down, smoke is produced that contains highly toxic substances that are considered carcinogenic. 
  • The easiest way to prevent fat and liquid from running into the embers is to use aluminum foil on the grill grid.
  • Smoked or cured meat should not be grilled: It contains nitrite salts, which produce nitrosamines in the food at high heat. These are also said to be carcinogenic.

Happy Grilling!

Carotenoids

Is it true that a nutrition rich in carotenoids can provide sun-protected skin?  The answer is: Yes, to some extent you actually can!

Carotenoids can produce a sun protection factor of 2 in the skin when consumed regularly, and even a sun protection factor of 4 when combined with zinc. Nevertheless, despite a nutrition rich in carotenoids, you can’t do without additional sun protection from the outside.

Regardless of their effect protecting from sun, carotenoids are absolute superheroes: Among other things, they are antioxidants, have a positive effect on the cardiovascular system and lower blood pressure. 

So enjoy as many red, yellow and orange foods as possible and get enough carotenoids.