Rye Pasta with Bolognese (meat sauce)

One of the favorite recipes for Phase 3 of the Metabolic Balance Program is our rye pasta with meat sauce (Bolognese)

What you’ll need:
1 serving ground meat (e.g., beef, pork, lamb, turkey – according to your plan)
1 serving vegetables (e.g., celery, carrots, onions)
½ tomato
250 ml vegetable broth
Spices & Herbs: salt, pepper, marjoram, oregano, rosemary

How to prepare and cook:
Brown onions in a little olive oil, add a sprig of rosemary, add the lean ground meat (according to your plan). When the meat is browned (approx. 10 minutes), transfer to a bowl and place aside. Using the same pan, add half of the finely chopped celery and grated carrots. Gently sauté for a few minutes and then add the tomato, vegetable broth and season with salt and a pinch of pepper. Allow to simmer gently for about 15 minutes. Puree with a stick blender (or in a blender), then return the meat to the pan. In a separate pan, brown the remainder of the carrot and celery – put everything together in one pan. Let everything simmer for another 30 minutes, season with oregano and marjoram (dried), fresh ground pepper and salt.

Starting in Phase 3 (when you are close to goal), you can also use 10 grams of whole grain rye pasta as a side dish. 1 slice of rye crisp bread counts for 10 g of whole grain rye pasta.
If you’re still in Phase 2 we recommend zucchini noodles (zoodles) instead of rye pasta.

Buon appetito!

noodles

Roasted Salmon Filet with Zucchini-Carrot-Zoodles

Zoodles are an indispensable part of the health-conscious cuisine. Our young celebrity chef Jan-Philipp Cleusters loves to combine them with fish. This is his recipe for you:

MB (2019-06-18)

Preparation time: 12 minutes
Ingredients for 2 persons:
2 spring onions
4 sprigs coriander
1 small red chili pepper
2 carrots
1 zucchini
1 untreated lime
1 tbsp. rapeseed oil or coconut oil
2 salmon filet
1 tsp. olive oil
1 garlic clove

Preparation:

Place 1⁄2 l (17 fl.oz) water in an electric kettle and heat. Rinse spring onions, coriander and chili under running cold water and dab dry with kitchen towel. Pluck coriander leaves from the sprigs and chop coarsely. Remove the dark green and dry ends from the spring onions and cut them diagonally into fine rings.  Remove the seeds from the chili pepper and cut into fine rings. Pour water from the kettle into a small pot and salt generously. Peel the carrots, rinse the zucchini under cold running water, dab dry with kitchen towel, remove both ends and cut into spaghetti form with a spiral cutter or into bite-sized pieces by hand with a knife. Rinse lime under hot running water, dab dry, rub the dark green peel and put aside in a small bowl. Cut the lime in half and press the juice into a medium-sized bowl and add the rape seed (or coconut) oil beating in a thin stream. Add the spring onions, coriander and chili to the dressing. Heat a medium-sized pan at a high temperature without adding fat. Rinse salmon filet under running cold water, dab dry with kitchen towel, brush with olive oil on both sides and season with sea salt and pepper to taste. First fry the salmon filet crispy on the skin side for about 2 minutes. Heat the zucchini-carrot-zoodels briefly in a pan and then add to the dressing in the bowl. Season to taste with sea salt and pepper. Turn the salmon filet and reduce the heat to medium. Press the unpeeled garlic with your hand or the flat side of a knife and add to the salmon in the pan.  Arrange the vegetables in the center of the plate, place the salmon filet on top, skin side up, and garnish with lime peel.

Enjoy!