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

Curly Kale with Spicy Mango

Today we’re going to get you warmed up with some spicy mango and curly kale! 

What you’ll need:
1 serving vegetables (curly kale, the white part of leek, button mushrooms)
1 serving diced mango
Spices: sea salt, freshly ground black pepper, 1 clove of garlic, 1 chili pepper (to taste), 2cm (about 1″) fresh ginger root, 2 whole green cardamom pods, some coconut oil, 50 ml vegetable stock

What to do: clean, wash and coarsely chop the cabbage. Halve leek, wash and finely chop. Clean mushrooms with kitchen towel and cut in quarters. Halve the chili pepper lengthwise and remove seeds, cut into fine cubes. Peel garlic and ginger and dice finely. 

Heat the oil and gently sauté garlic, ginger and leek until translucent, add chili and cracked cardamom pods. Add mushrooms and cook for 3 minutes. Add the chopped cabbage and cook for another 3 minutes. Deglaze with vegetable stock and simmer for 5 minutes, season with salt and pepper to taste. 

Add half a serving of diced fresh mango (you can enjoy the rest of the mango as a dessert). Bring to the boil again and season to taste. Serve with the protein of your choice, e.g. legumes, fish, tofu. Enjoy!

MB 12-04 - gruenkohl

Shiitake Mushrooms on Eggplant

These eggplant schnitzels with shiitake mushrooms are absolutely yummy!

What you’ll need:
1 serving eggplant
1 serving shiitake mushrooms
Spices: sea salt, freshly ground pepper
Herbs: 1 TBsp. chopped parsley or for those who love coriander also 1/4 TBsp. of coriander
Olive oil to sauté

What to do:
Wash eggplant and take off the two ends. Cut eggplant lengthwise into 3 cm thick slices. Salt and leave to stand for about 10 minutes for the water to be drawn out.
In the meantime, wipe the mushrooms with a piece of kitchen towel (do not wash) and slice finely. Rinse eggplant slices with cold water and squeeze them flat with your hands.
Fry in olive oil and keep warm.
Gently sauté the mushrooms in the oil and season to taste.
Arrange eggplant slices on a plate with mushrooms and parsley. Yummy!

MB 12-02 - eggplant

Exotic Vegetable Stir-Fry

Fab for the autumn blues: This exotic vegetable stir-fry sweetens the grey season:

You need:
1 serving of vegetables (we take cauliflower and carrots)
1 serving yogurt
1 serving of fruit
1 TBsp. freshly chopped chives
Spices: cumin, turmeric, coriander, pepper, cinnamon, salt
coconut oil for frying

Preparation: Wash and clean the cauliflower and divide into florets. Peel the carrots and cut into fine strips. Steam the cauliflower in some salted water with turmeric for about 7 minutes (firm to the bite). Heat coconut oil in a pan, fry the carrots and cooked cauliflower, then keep warm. Stir the cumin, coriander, pepper and cinnamon into the frying fat and add the chopped fruit. Allow to cool briefly and stir in the yogurt, season to taste and add the chives. Put aside some yogurt (your first protein bite) and enjoy!

MB 11-23 Blumenkohl