Exotic Vegetable Stir Fry

This vegetable stir fry is a perfect dish for spring and is suitable for phase 2 with oil.

Ingredients:
1 serving vegetables (we like cauliflower and carrots)
1 serving yogurt
1 serving chopped fruit
1 TBsp freshly chopped chives
cumin
turmeric
coriander
pepper
cinnamon
salt
coconut oil for frying

Preparation:
Clean the cauliflower and cut into florets. Peel carrots and cut them into fine strips. Cook the cauliflower in a little salted water with turmeric for about 7 minutes, then remove and drain. Heat the coconut oil in a pan, fry the cauliflower and carrots, and keep warm. Add the cumin, coriander, pepper and cinnamon to the frying oil and add the chopped fruit. Let the mixture cool down briefly, stir in the yogurt, and season to taste. Sprinkle with chives and enjoy!

Eggplant Au Gratin

As promised yesterday, here’s a great eggplant dish for you: eggplant with cheese. In North America you have seen it in many restaurants Eggplant Parmigiana. Different cheeses may be used for this recipe – try it with one of your selected cheeses!

Ingredients:
1 serving of (pecorino) cheese
1 serving of eggplant (by itself or mixed with other vegetables from your plan)
1 tsp balsamic vinegar
Spices: chili, salt, pepper, curry, cumin

Preparation:
Cut the vegetables into equally sized cubes and mix them with the balsamic vinegar and the spices in an ovenproof dish. Place in the oven at 390°F (200°C) for 15 minutes. Meanwhile grate the cheese and sprinkle it over the vegetables – bake with cheese for the last 5 minutes. Enjoy!

MB 03-06 - Aubergine-Rezept

Asian Sprout-Leek Salad

Ingredients:
1 serving of bean sprouts
1 serving of leek
Spices: curry, salt, pepper
balsamic vinegar

Preparation:
Wash the bean sprouts. Clean the leek and remove the outer layer before slicing into fine rings. Heat a pan with a little water and sauté the bean sprouts and leek rings briefly. Season with curry powder, salt, pepper and vinegar, let it cool down and arrange it on a plate. Serve with crispy rye or wholegrain sourdough rye bread if you’d like and enjoy!

MB 03-03 - Lauch

Shiitake Mushroom Salad

Delicious salads are an essential part of all Metabolic Balance nutrition plans. Have you ever enjoyed a warm salad? How about this Asian inspired green cabbage salad with shiitake mushrooms? (This recipe is suitable from phase 2)

Ingredients for 1 portion:
1 serving shiitake mushrooms
1 serving vegetables (e.g., green cabbage, bell pepper)
1 clove of garlic
Spices: salt, pepper, tamari (wheat free soy sauce), apple cider vinegar, your choice of fresh herbs

Preparation:
Remove the stalk from the white cabbage and cut the cabbage into pieces. Halve the bell pepper, remove seeds and cut into strips. Clean the mushrooms with damp kitchen towel and slice. Peel the garlic and finely chop.
If in phase 2 w/o oil, heat 3 tablespoons of vegetable broth in non-stick wok. (When you are allowed to add oil you could use 3 coconut oil or ghee.) Add cabbage and sauté for 3-4 mins. Add bell pepper, shiitake mushrooms and garlic. Brown everything gently.

Salad Dressing: mix salt, pepper, apple cider vinegar, tamari and fresh herbs for the dressing and add pepper to taste. Add your dressing to the vegetables and enjoy while still warm. Enjoy your meal!

MB 02-19 - Pilze

Radicchio-Tofu-Pasta

This recipe for a yummy Radicchio-Tofu-Pasta (suitable for phase 3) – it’s delicious and a very easy recipe.

Ingredients for 1 serving:
1 portion smoked tofu
1 portion radicchio
1 portion rye pasta
1 tsp. diced shallot
1 tbsp. olive oil
1 garlic clove
some coconut milk
50 ml vegetable stock
Spices: salt, ground pepper, garlic, 1 tbsp. chopped parsley

Preparation:
Cut the tofu into small cubes and sauté. Clean and wash the radicchio and cut into finger-thick stripes. Cook rye pasta until al dente (follow package description). Finely chop garlic or press through garlic press. Fry the diced shallots in oil, add the garlic and radicchio strips and steam briefly. Deglaze with coconut milk and vegetable stock. Add the tofu, rye pasta and parsley and mix. Season with salt and pepper and garnish with a sprig of parsley. 

MB 02-11 - Radicchio

Cauliflower-Onion-Fennel Skewer with Seed Mix

So yummy!

MB 02-02 - Blumenkohl

Ingredients:
your serving of pumpkin seeds
your serving of sunflower seeds
1 serving of vegetables (we take cauliflower, onion and fennel)
Spices: salt, pepper, paprika

Preparation:
Clean the vegetables, peel, dice roughly and blanch in hot water. Season to taste with salt, pepper and paprika.
Heat a pan without fat and sauté the cubed vegetables. Remove and spike the cauliflower, onion and fennel cubes onto pre-soaked wooden skewers. Keep the skewers warm.
Roast the seed mix in the pan without fat. Roll the vegetable skewers in the seed mix and enjoy!

Mozzarella on Sourdough Rye Bread

Inspired by yesterday’s post about vegetables au gratin, when we talked about re-balancing … our gusto went to make fresh mozzarella cheese melted over cubed sourdough rye bread.

Ingredients:
1 slices of sourdough whole grain rye bread (25g)
1 portion of fresh mozzarella cheese (buffalo or cow)
Spices: salt, pepper, paprika, nutmeg, fresh or dried marjoram / oregano

Preparation:IMG_6224
Since it is easier to eat after the cheese is wonderfully melted, it makes it easier to eat if you cube the sourdough rye bread. Place on a low-rim bowl, put in toaster oven and toast for 4-7 min. Take bowl out and turn bread over to have it nicely toasted also on the other side, repeat. Take bowl out, place the sliced mozzarella slices on top of the sourdough bread cubes. Spice to taste and toast for 7-15 min.IMG_6225

 

As I side and vegetable portion we made a nice mixed salad.IMG_6227

 

Asian-Inspired Sprouts Recipe

We definitely love Asian inspired dishes! How do you like these wonderful spiced soy sprouts? 

Ingredients for 1 person:
1 serving soy sprouts (use for other sprouts as well)
150 g vegetables (carrots, snow peas or green beans, fresh chive)
1 serving mango
1 TBsp. coconut oil
70 ml vegetable stock
1 TBsp. organic apple cider vinegar
Spices:
1 clove of garlic
fresh ginger
1 chili pepper
salt and fresh ground pepper
coriander leaves

Preparation:
Wash, peel and slice the carrot. Rinse the green beans (snow peas) and chop into bite size. Rinse the chives and cut. Rinse the sprouts with cold water and allow to drain. Peel the garlic and ginger and chop finely.
Wash chili, remove seeds and slice finely. Mix vegetable broth with the vinegar and fresh ground pepper.
Heat a wok with the coconut oil and sauté the chili, garlic and ginger, stirring continuously. Add the carrot slices (if you used green beans they need longer to cook, thus, add together with carrots), then sauté the snow peas, chives and last add the sprouts briefly and deglaze. Allow to simmer at medium heat for about six minutes.
Peel the mango, remove the fruit flesh and cut into cubes. Wash the coriander leaves, shake to drain and chop finely. Add the mango and coriander leaves to the vegetables. 

Enjoy!MB 01-16 - Sprossen

Oyster Mushroom Recipe – so yummy!

Always tastes good: our winter vegetables with oyster mushrooms

Ingredients:
1 serving vegetables (carrot, parsnip, Brussels sprout, onion)
1 serving oyster mushrooms
Spices: 1 clove of garlic, sea salt, fresh ground pepper, caraway, paprika
Herbs: chopped parsley
75 ml vegetable stock

Preparation:
Clean and wash the vegetables. Slice carrots into rings and the parsnip into fine sticks, quarter the Brussels sprouts. Peel garlic and chop finely. Blanch the vegetables briefly in salted water. Steam onion, garlic and caraway and add the blanched vegetables.
Do not wash oyster mushrooms, just clean them with a cloth or knife. Sauté oyster mushrooms with salt, pepper and paprika (no oil). Deglaze with some vegetable stock and cook gently for 10 minutes.
Add some of the oyster mushrooms and the broth to the vegetables. Puree with a blender. Add the remaining oyster mushrooms and plenty of chopped parsley on top and serve hot.

MB 01-09 - oyster mushrooms

One Apple A Day – Check-Out this Recipe!

We love our apple a day and we are always trying new ways to include it in our daily meals. Thus, we invite you to try this delicious leek gratin with apple and croutons.

You need for 1 serving:
1 serving feta
1 serving vegetables (leek, diced red onion, tomato)
1 apple
1 serving 100% rye bread
Herbs and spices: rock or sea salt, freshly ground pepper, 1 pinch ground Garam Masala, garlic oil, 1 tsp. oil

Preparation:
Preheat oven to 180°C (355°F). Clean and wash the leeks and cut into rings. Wash, core and slice the apple. Cut the feta into small cubes. Sauté the diced onion in oil, add the leek and some water, gently cook for about 3 minutes, stirring regularly. Add the chopped apple and season to taste. Layer everything into an ovenproof dish and sprinkle with feta. Place in a preheated oven and bake on the middle shelf for about 25-30 minutes until it has a golden brown crust. Toast the rye bread, spread with garlic oil, season with Garam Masala and cut into small cubes. Shortly before serving, spread the bread over the casserole and place briefly in the oven to warm through. Enjoy!

MB 01-06 - Lauch