Pizza à la Metabolic Balance

Pizza is a universal food that has been adapted many times and today we wanted to share the Metabolic Balance adaptation.

Ingredients: 
1 serving of vegetables (chard, bell peppers, etc.)
½ tomato
1 Tbsp. chopped onion
1 serving of egg
1 Tbsp. water
1 tsp. marjoram/oregano
1 tsp. chopped chives
Salt and pepper

Preparation:
Clean, wash and cut the vegetables into thin strips. Wash the tomato and cut it into small cubes. Whisk the eggs, water, marjoram, salt and chives well with a fork. Cook the onion in a pan then add the chard. After 2-3 minutes add the small cubes of tomatoes. Heat up another pan and distribute the whisked egg evenly in it. Fry the egg like a pancake at medium heat. After 2-3 minutes turn gently and cook on the other side. Place the egg “crust” on a plate and distribute the vegetables and any other toppings evenly over top. Enjoy!

Pinto Bean “Meatballs”

Today we have a great recipe for pinto bean “meatballs”. These are packed full of protein and can be served with a salad or with pasta.

Ingredients:
1 serving of pinto beans
1 serving of vegetables (parsnip, zucchini, cabbage turnip, red onion)
Caraway
1 garlic clove
Curry powder
Vegetable broth
Marjoram
Thyme
Rapeseed oil
1 slice of crispbread

Preparation:
Soak the beans overnight, drain, add fresh water and then cook for 1 hour. Wash the vegetables, clean and grate 1/3 finely and cut the rest into strips to eat as a side. Sauté the onion cubes with garlic, add the grated vegetables and cook until soft. Finally add the herbs and then take off the heat to cool. Blend the crispbread into flour in a food processor. Drain the beans and save some broth, then puree the beans with some broth into a smooth consistency. Add the steamed vegetables and puree everything together. Season as needed and then depending on the consistency, add the crispbread flour until the mixture sticks together. Form small balls and then bake until crisp on the outside. Enjoy!

Stuffed Zucchini

This recipe is a unique twist on stuffed zucchini but very delicious!

Ingredients:
1 serving of yellow lentils
1 apple, diced
1 serving of vegetables (e.g. zucchini, leek, 1 teaspoon of onion cubes)
1 tablespoon of oil
1 tablespoon of chopped parsley
Curry powder
Cinnamon
Caraway
Nutmeg
Vegetable broth
Vinegar
Salt and pepper

Preparation:
Take the zucchini and cut in half length wise. Then boil until al dente in salt water with caraway, drain and set aside to cool. Wash the apple, remove the seeds and dice into cubes. Sauté the apple and onion cubes in oil until translucent, season with cinnamon and deglaze with some vegetable broth. Let the apple sauce simmer for a few minutes and then puree using a blender. Wash the lentils, cook them for 10 minutes, then add the washed and cut leek. Cook for another 8 minutes and season with salt, pepper, nutmeg, vegetable broth, and some vinegar. Take the cooked zucchini and hollow out the center with a spoon, fill with the lentils and top with the apple sauce. Sprinkle the parsley over it and enjoy!

Caprese Salad

One of the best things about the start of summer is all of the beautiful fresh produce that comes to markets and stores. One of our favorite dishes to make with fresh produce is a Caprese salad. Slice a few ripe and juicy tomatoes and layer with fresh herbs such as basil or even an herb based pesto. Season with salt, pepper, olive oil, and some balsamic vinegar!

This recipe can also be modified and adapted with different vegetables and ingredients to fit almost any plan.

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!

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

Tofu – the Protein Source for Vegetarians and Vegans

Tofu is not only an excellent versatile food it’s a very interesting one too. The soft, milk-colored tofu is also known as Asia’s cheese. It’s produced by processing cooked soybeans. The milk-like liquid obtained is thickened by a mineral coagulant (calcium sulfate) to create Tofu. Nutritionally, tofu contains great levels of protein, only few saturated fatty acids and no cholesterol. It’s naturally gluten-free and therefore suitable for individuals with celiacs disease. It’s often a natural choice for vegans however it’s important to point out that tofu doesn’t contain any vitamin B12 which is vital to include as an additional supplement when following a strict vegan diet.

Tofu is a real “quick change artist” in the kitchen – meaning, it can be prepared in many different ways and is one of the most multi-purpose proteins available. In its natural state, Tofu has very little taste of its own and so easily takes on the flavors and aromas of other ingredients with which it’s prepared. It can be used with stir-fries, soups, vegetable dishes and even as a dessert.

MB 02-01 - Tofu

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

Light Vegetarian Meal – Grilled Tomatoes or Watermelon and Feta cheese.

Grilled tomatoes

Ingredients

  • Tomatoes
  • Salt and pepper
  • Feta Cheese
  • Rosemary
  • Garlic
  • Rye bread crumbs
  • Olive Oil

Instructions

  • Slice tomatoes and sprinkle salt and pepper on top.
  • Mix feta cheese rosemary garlic and rye bread crumbs together and sprinkle on top of the tomatoes.  in a warm oven grill the tomatoes for 15 minutes or until the cheese is soft/melted.

Watermelon and Feta Stacked

Ingredients

  • Watermelon
  • Salt, pepper
  • Olive Oil
  • Feta Cheese
  • Mild green chili

Instructions

  • Cube watermelon.
  • wash the chilli and clean out the seeds. cut the same amount of chilli slices to fit on top of your watermelon cubes (one slice per cube.)
  • Make a vinaigrette with the salt, pepper and oil.
  • Take the watermelon cube, add cheese on top, place the chilli on top of the cheese and sprinkle with a little bit of vinaigrette.
  • Serve with rye crisps.

 

NOTE: If you decide to make these two recipes together, please split your feta portion between the two. Also, if you do not have watermelon on your plan, this will be a treat meal.  If you use bread crumbs for the tomatoes, please count them towards your bread portion.