Beef Tenderloin with Autumn Vegetables

Absolutely simple, but a real culinary delight: Beef tenderloin with autumn vegetables

MB 10-18 beefloin

Ingredients for 1 serving
1 serving beef tenderloin
1 serving mixed fall vegetables (pumpkin, mushrooms, kohlrabi, chard)
Spices: salt, pepper, rosemary, thyme

Preparation:
Sauté the beef tenderloin to how you like it (rare, medium or well done), season with salt and pepper and wrap in aluminium foil. Leave to rest for at least 15 minutes. 

Cut vegetables into right size for cooking, i. e. cut the pumpkin and kohlrabi smaller than the mushrooms and chard. 

Using the same pan in which the meat was sautéed, gently sauté your vegetables until cooked so that they have a pleasant brown color. Season the vegetables with salt, pepper, rosemary and thyme. Remove the meat from the foil and use the delicious juices as a sauce. 

Enjoy!

Time for Garden Vegetables! Goodies from Your Own Backyard …

MB (2019-06-19)

Peas directly from the shrub, carrots from your own garden and the small cucumber along the way – it can’t be tastier!  Why is it that way? Why does the carrot from your own garden taste so much sweeter and more delicious than the freshly bought one from the market?  We asked Mrs. Silvia Bürkle and she explains in depth: This is because this extremely fresh product contains more nutrients and, above all, considerably more flavors. Harvesting, storage and transport cause many vitamins and flavorings to be lost within the shortest time and this has its effect. In addition, the enzymes in the food are still active immediately after harvesting. They break down and alter nutrients, but also contribute to the food “decaying”.  Fresh food that we buy in the supermarket is often already a few days old and has traveled far. In this case the taste suffers. Maybe psychology also plays a role, allowing us to enjoy home-grown vegetables even more. Now is the best time to grow vegetables at home – depending on the type, harvesting season will start soon. We wish all hobby gardeners to enjoy their meal!

 

Radishes. What Are They Good For?

We know you know red radishes and maybe white radishes but now is the time to hunt down some purple or black radishes at your local farmer’s market or health food store so that you can add a bit of pizzazz to your meals.

Whatever color radish you decide to buy, you can eat them raw, cooked or pickled.  It is   suggested you eat them raw to get the most nutritional value from the radish but raw radishes can be a little strong so adding them to a soup broth or simmering them until cooked will make them milder.

Why eat a Radish?

  • Radishes are very good for your stomach and act as a powerful detoxifier.
  • If you are constipated, try eating a radish. Radishes help facilitate digestion and soothe your digestive system.
  • As a natural diuretic, and detoxifier radish juice can help inflammation in the urinary tract and will help your kidneys by removing excess toxins.
  • Radishes are low in calories, high in roughage and contain large amounts of water which help keep you feeling satiated.
  • Packed with antioxidants, radishes are great for keeping your body healthy.
  • As an anti-congestive, radishes can help relieve irritation to the respiratory system caused from cold, infections and allegergies.
  • Because it is a good source of potassium, radishes can help reduce blood pressure and increase blood flow.
  • With a low glycemic index, radishes will not spike your sugar levels.
  • Your skin will thank you for eating a radish.  Radishes offer vitamin C, phosphorous, zinc, and plenty of water to hydrate your body. If you are suffering from skin rashes or dry skin, a smashed up radish used as a facial mask will help. Drinking radish juice is thought to help reduce acne and blemishes.
  • Radishes will help the body absorb beta-carotene so it is an excellent idea to eat a salad with grated carrots and radishes.

radish

 

Can an Onion Prevent a Cold or Flu?

I really like this list from WebMD for Natural Treatment tips for Colds and the Flu and I decided to share some of their suggestions with you today.  If you feel like you are coming down with a cold or flu, follow the advice below:

  • Sleep with more pillows. (Relieves congestion.)
  • Don’t fly in an airplane.
  • Eat foods that fight infection. (A short list is below.)
  • Don’t overtreat your symptoms. In Europe, if you have a runny nose, the doctor wants it to run!  If you don’t need to be in a business meeting, let your body help you heal itself.
  • Blow your nose in the right way.
  • Use a warm salt water treatment for a stuffy nose.
  • Remember to stay warm and rested.
  • Gargle.  Here is the right way to gargle:
  • Drink hot liquids.
  • Take a steamy shower.
  • Use warm packs on your sinuses.

The article suggests you eat the following foods while fighting a cold or flu:

  • Blueberries – has a natural aspirin in it.
  • Carrots
  • Chili peppers
  • Cranberries
  • Mustard
  • Onions – This vegetable contains phytochemicals which may help the body to clear infections so to answer the question in the header, yes, onions may be able to get you back on your feet if you eat them. (Don’t put them in your socks or next to your bed.)
  • Black/Green tea – These two types of teas have catechin which may have a natural antibiotic.

Vegetables Make Your Breakfast Better

On the metabolic balance plan, you get lots of vegetables so take advantage of this perk and make sure you eat as many vegetables as you can for breakfast.

If you are not a vegetable breakfast person, here are a few ways to add those vegetables without breaking an early morning stress sweat.

Make a Breakfast Salad with your fruit and vegetables.

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Make a salad with avocados and plums.

Experiment with your breakfast Smoothie.

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Build a healthy smoothie.

Scramble your Vegetables. (more vegetables than eggs)

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Make a breakfast full of vegetables and a little bit of eggs.

Eat a side of vegetables like Kohrabi sticks which you can substitute for bread.

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Experiment with kohrabi instead of eating toast.

Get creative with your eggs.

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Place a soft egg on top of a bed of vegetables.

Eat avocado toast.

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Aging Successfully Requires Eating Vegetables

We all want to age gracefully. May be in the back of your mind or the front of your mind or maybe staring you right in the face at this very moment is the fact that you are no longer a youngster and need to start treating your body with some care.

It is never too late to eat mindfully.  metabolic balancers are taught to eat what their bodies need to stay balanced so if you follow the metabolic balance plan you are off to a good start.  Below is a list of vegetables that you may want to add to your plan once you are into phase 4 (If the vegetables are not already on your plan.)

As metabolic balancers, you are aware of how important vegetables are to your diet.  Fill your plate with vegetables at each meal and make sure that you are trying different combinations and eating through the rainbow not just sticking to the colour green.  Add deep red tomatoes, carrots and orange bell peppers to your daily vegetable intake.  If you are not finding enough colourful vegetables at your grocery store, look for a farmers market near you and see what yummy vegetables are in season.

Here is a link to the crop calendars for each US state.

Knowing what vegetables are in season makes it easier to plan your menu around healthy and fresh produce. Here are an example of some vegetables available in the midwest.


Asparagus     April 23 – June 25
Broccoli     June 20 – November 30
Cabbage     June 1 – November 15
Cauliflower     September 1 – Dec. 5
Collards     May 15 – November 20
Cucumbers     June 25 – September 15
Eggplant     July 10 – October 15
Lima Beans     July 10 – October 31
Okra         July 15  -October 15
Onions     June 25 – September 30
Peas         May 20 – July 5
Peppers     July 5  – Nov. 5
Potatoes     July 10 – October 15
Pumpkins     September 15 – October 31
Snap Beans     June 10 – August 31
Squash     June 15 – September 30
Spinach     April 15 – June 30
Sweet Corn     July 1 – September 25
Tomatoes     July 5 – October 15
Bell peppers  May – September

Below are links to helpful resources to find a farmer’s market near you.

USDA Farmer Market Directory

Local Harvests Farmer’s Markets

photo credit: highlimitzz

Vegetable Broth – metabolic balance Monday Recipe

Many of our recipes include vegetable broth as an ingredient.  If you have time and a big enough freezer, you will want to make your own broth to use for your metabolic balance meals.

When you make your own broth, you can season it to your taste and ensure the broth contains only the ingredients that you want added to your recipe.  Making your own broth will also make you feel like you are getting everything you can out of your vegetables. (Especially if you are not into composting.)

Here is a basic vegetable broth recipe:

Ingredients:

  • 2 medium yellow onions sliced
  • Bunch of carrots peeled and sliced (You can just scrub them, you don’t have to peel them.)
  • 2 stalks celery or a chunk of celery root
  • 3 cloves garlic
  • 2 bay leaves
  • 2 tbsp whole black pepper corns
  • parsley

Instructions:

Place all of your ingredients & 1 gallon of water into a large cooking pot.  Bring to a boil.  Reduce the heat and let the ingredients simmer for 2 hours.  Strain and discard the solid vegetable (You can puree the vegetables and add them to riced cauliflower if throwing them out makes you feel bad.)

Strain the liquid through a mesh sieve.  Cool.   Once cooled, separate the broth into portions for your meals and freeze them in plastic bags or reusable containers depending on the space in your refrigerator.

vegetable_broth_recipe

On oh my veggies, the blogger suggests saving your vegetable scraps and adding them to your soup broth mixture.  I think this is a great idea.  Before you go ahead and throw all of your veggies into the soup, read her post about cooking with vegetable scraps.  You can freeze your scraps until you’ve collected enough to use for your vegetable stock.

If you are a more visual person, here is a video that shows you how to make a vegetable broth.

 

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photo of soup by green mountain girls farm

Metabolic Balance® Roasted Brussels Sprouts

Roasted Brussels Sprouts

Ingredients:

  • Brussel Sprouts
  • Olive Oil
  • Kosher salt
  • Ground black pepper

Instructions:

Cut off the brown end of the brussel sprouts and take off any discoloured leaves.  Place the brussel sprouts in a bowl and mix with some olive oil, salt and pepper.   Spread them on a baking sheet and roast for 40 minutes or until crisp on the outside and tender on the inside.

Sprinkle more salt on top as desired and serve with your meal.

photo of brussel sprouts by savvy christine

Tomatoes Add To Your Life – Information You May Want to Read About Tomatoes

Today, we are sharing research about tomatoes. UC Davis has a great link page to articles about tomatoes focusing mostly on growing and tomato issues.  We are only sharing information about eating and cooking with tomatoes but if you are interested in tomatoes, you can follow the main link to the extensive list.

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Photo of tomatoes by Jeremy Segrott