Spicy Mango and Kale Salad

Are you looking for delicious and healthy recipes to help you lose weight? Give this spicy mango and kale salad a try!

Ingredients:
1 serving of vegetables (kale, leeks, brown mushrooms)
1 portion mango diced
1 garlic clove
1 chili pepper
Fresh ginger
Cardamom pods
Coconut oil
1/4 cup (50 mL) of vegetable broth
Salt and pepper

Preparation:
Clean, wash and coarsely chop the kale and leeks. Clean the mushrooms and cut them into quarters. Halve the chili pepper lengthways and deseed, then cut into small pieces. Peel and finely dice the garlic and ginger. Heat the oil, sauté the garlic, ginger and leek until translucent, and add the chili and cardamom. Add the mushrooms and sauté for 3 minutes. Then add the kale and cook for another 3 minutes. Finally, deglaze with vegetable broth and simmer for 5 minutes; season with salt and pepper. Finally, add half of the diced mango and enjoy the rest of the mango for dessert. Enjoy with a protein of your choice!

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.

Spinach and Eggs

Spinach and eggs is a classic breakfast combination. It doesn’t only taste good, but can also be combined with other ingredients, depending on your preferences. 

Ingredients:
1 serving of spinach
Red onion
1 garlic clove
1 serving of eggs
Freshly grated ginger
Salt and pepper

Preparation:
Wash and dry the spinach. Dice the onion, garlic and ginger finely and fry in a pan on low heat. Then add the spinach and cook until it has completely wilted. Season with salt and pepper. In a separate pan prepare fried eggs to your liking. Serve the eggs over the spinach and enjoy!

Photo: Unsplash

Avocado Kiwi Spread

This creamy and delicious spread is perfect for the summer! Give it a try and let us know what you think!

Ingredients:
1 serving of a mixture of seeds (ex: pumpkin or sunflower seeds)
1 serving of kiwis
1 serving of avocado
1 serving of toasted rye bread

Preparation:
Toast the grain mixture in a dry pan and then let it cool down. Remove the peel of the avocado and the kiwi. Puree kiwi with avocado and a third of the seed mixture. Place the spread on the bread and sprinkle the remaining seeds over it. Eat a few seeds first and then enjoy the bread!

Asparagus Salad with Avocado and Parmesan

Asparagus is an amazing vegetable that pairs beautifully with lemon and parmesan in dishes such as this salad.

Ingredients:

2 tbsp. olive oil
One bunch of green asparagus
1 shallot
1 small piece of Parmesan
1 lemon
1 avocado
1 small green chill pepper
Salad or salad mix of choice
Salt and pepper

Preparation:
Heat 1 tbsp. of olive oil in a small pan over medium heat. Rinse the asparagus under running cold water and cut off the ends before cutting into bite-sized pieces. Peel the shallot and cut into very fine rings. Add the shallot to the pan and cook for a few minutes until translucent. Add the asparagus into the same pan and cook over medium heat for a few minutes until al dente. Season to taste with salt and pepper, remove from the heat and set aside. Slice the parmesan thinly. Cut the lemon in half, and juice the lemon. Cut the avocado in half lengthwise, remove the pit and remove the flesh. Cut the avocado lengthwise into slices and sprinkle with a little lemon juice. Remove the seeds from the chili pepper and cut into very fine rings. Add the remaining olive oil, lemon zest and chili to the lemon juice in a jar. Season with sea salt and pepper and shake with closed lid to a dressing. Arrange salad, avocado, asparagus, onion and parmesan in a deep plate and season with the dressing.

Egg and Asparagus Salad

Looking for fresh salad to enjoy? Well we have the perfect recipe for you! Give this egg and asparagus salad a try and let us know what you think. If aniseed is not your cup of tea feel free to exclude it.

Ingredients:
1 serving of green asparagus
1 tsp. white onion
1 hard-boiled egg
1/4 cup (50 ml) vegetable broth
1 Tbsp. balsamic vinegar
Salt, pepper, pinch of aniseed (optional)

Preparation:
Peel the asparagus and cut into 1.5 inch (4 cm) pieces. Heat a pan over medium heat and sauté the onions briefly. Then add the asparagus and the vegetable broth. Cook until everything is al dente and then remove the pan from the heat. Add the balsamic vinegar and season to taste with salt, pepper and aniseed. Set the mixture aside to cool. Peel the hard-boiled egg and cut into bite-sized pieces. Once the salad is cooled, add in the egg and place in the fridge for at least 30 minutes to allow the flavors to mix.
Enjoy!

Baked Beans On Toast

Beans are a great plant based protein source and a perfect ingredient for an easy and delicious breakfast.

Ingredients:
Beans (stick to one type only)
Rye bread
White onion
Tomato, red bell pepper, or pumpkin
Smoked paprika
Cumin
Chili powder
Salt and pepper

Preparation:
In a pan, saute the onion, tomato, bell pepper, or pumpkin with a little water until very soft. Add in the spices and beans well until heated through. Toast the bread. Put the beans on toast and serve the extra vegetables as a side dish. You can also add a delicious mash-up avocado. Enjoy!

Adapted: Metabolic Balance Australia and New Zealand

Curried Tofu With Mixed Vegetables

Tofu is great plant-based protein source that is perfect for vibrant dishes such as curries. Today, we are sharing with you Curried Tofu with Mixed Veggies, which is very simple and easy to prepare and perfect for lunch or dinner.

Ingredients:
1 serving of tofu
1 serving of vegetables (e.g. cauliflower and brussels sprouts)
Olive oil
Curry powder
Chili powder
Salt and pepper
Fresh herbs (cilantro, parsley, lemongrass, etc.)

Preparation:
Blanch the vegetables in salted water after washing them. Cook the tofu in olive oil and curry, then add the vegetables. Allow the flavors to blend together for a few minutes over medium heat. Top with fresh herbs and serve.

Tip: For extra flavor and creaminess, you can make the base of the curry with coconut milk, curry powder, and fresh herbs before adding the tofu.

Adapted: Metabolic Balance Australia and New Zealand

Apple Cinnamon Oatmeal

This classic combination of apples and cinnamon with oatmeal is perfect for breakfast or snack.

Ingredients:
1/2 cup of oats
1 cup of water or milk of choice
1/4 tsp of cinnamon
Pinch of ginger
Pinch of nutmeg
1/4 tsp salt
1 apple, chopped into small piece
Pecans

Preparation:
In a pot over medium heat, add the oats, milk or water, cinnamon, ginger, nutmeg, and salt. Add in the apples and cook for 10-15 minutes or until the apples and oats are cooked. Remove from the heat and garnish with pecans. Enjoy!


Pickled Mushrooms

Pickling is an excellent way to preserve vegetables, including mushrooms! Give this recipe a try and let us know what you think!

Ingredients:
1 serving of fresh mushrooms
Fresh thyme
1 chili pepper
1/4 cup (65 mL) white wine vinegar
1/2 teaspoon mustard seeds
1 Tbsp. olive oil
Salt

Preparation:
Clean the mushrooms. Cut the chili into rings and remove the seeds. Add the vinegar and spices to a pot and bring to the boil. Then add the mushrooms and cook for 5 minutes. Remove the mixture from the heat and allow to cool. Then pour into a clean jar that can be sealed. Pour the olive oil over the top and allow the mushrooms to soak for at least 3 days in the fridge. Enjoy!