Tag: easy recipe

Grilled Steak with Cabbage Salad

This simple and easy recipe is perfect for anyone in Phase 2.

Ingredients: (1 serving)
1 serving of steak
1 serving of vegetables (pointed/white cabbage and bell peppers)
Apple cider vinegar
Fresh chives
Salt, pepper

Preparation:
Wash the pointed/white cabbage and slice into thin strips. Add 1 pinch of salt to the pointed cabbage and massage and then let it sit for 15 minutes. Wash the bell peppers and then halve, clean, and cut into strips. Season the steak with salt and pepper and then grill for 3-5 minutes on each side. Wrap the steak in aluminium foil and let it rest for about 10 minutes. Rinse the chives, pat dry, and cut into small sections. Mix bell peppers, chives, vinegar and cabbage, season to taste with salt and pepper. Serve the meat and cabbage salad. Pour the juices from the meat in the aluminium foil over the meat.
Enjoy!

Chickpea and Winter Vegetable Stew – metabolic balance Monday Recipe

Ingredients

  • Olive oil
  • Chopped onions
  • Leeks – washed and peeled
  • Seasoning – Coriander, caraway seeds, cumin, ground red pepper, salt, parsley
  • Garlic
  • Vegetable stock
  • Carrots
  • Butternut Squash – peeled and cubed
  • Tomato paste
  • Turnips – peeled and cubed
  • Chickpeas (your protein)

 

 

Instructions:

Place leeks and onions in large pot.  Sauté for five minutes. Add seasoning and garlic.  Add vegetable stock and the rest of the vegetables.

Bring the mixture to a boil and then simmer for 30 minutes.    Place a cup of the mixture into a bowl and hand blend.  Add the blended mixture back into the main pot and stir.

Serve warm with rye croutons.

 

Note:  If you want, you can split the chickpea serving and eat chickpea chips.

Grilled kohlrabi – metabolic balance Monday Recipe

On Facebook, it was suggested that we try using Kohlrabi as a bread.  I liked this idea so over the weekend, I took a few kohlrabis and experimented with them to see if they would work as a bread substitute.

Below is what raw kohlrabi looks like as a whole vegetable and as raw slices.

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Kohlrabi without leaves

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Kohlrabi peeled – raw

The kohlrabi has a very mild taste and is crispy like a radish.  I really liked  eating the slices raw but could not see that working to replace bread so I decided to season and grill the pieces.

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seasoned kohlrabi on the grill

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grilled kohlrabi

The grilled kohlrabi tasted wonderful. I prepared a hummus to add on top but you could also try using two pieces of kohlrabi to make a small sandwich.

While I had the grill on, I grilled cauliflower slices but was not happy with the slices as a bread substitute.  The cauliflower tasted great but the florets fell off when I tried to move them around on the plate.

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grilled cauliflower

 

Tuna in an Avocado Boat – metabolic balance Monday

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Ingredients:

  • Canned Tuna
  • Avocado
  • Green onions
  • Garlic Clove
  • Olive oil
  • Seas salt and other desired seasoning

Instructions

  • In a bowl combine tuna, garlic, a touch of olive oil and seasoning.
  • Take an avocado and cut it in half.  Remove the pit and place the two sides on a dish.
  • Fill each cavity of the avocado with tuna mixture.
  • Sprinkle sweet paprika powder on top of each half and serve.

Note:  If you are past the strict phase,  you can combine your rye bread allotment with your apple to make an apple crisp dessert.

 

Grilled Avocado Recipe with Salsa Filling – metabolic balance Monday Recipe

Avocado Ingredients:

  • Avocado
  • olive oil
  • salt for seasoning

Salsa Ingredients:

  • diced tomatoes(seeds removed)
  • diced red onion
  • cilantro
  • salt
  • pepper
  • shredded carrots

Instructions for  grilled avocado slices:

  • Cut avocado in half and remove the seed and peel.
  • Slice each half into slices.
  • Brush with olive oil.
  • Place for two minutes on each side
  • Season to taste.
  • Serve on Rye bread or rye crisps with salsa on top.

Instructions for grilled Avocado halves:

  • Cut avocado in half and remove seed. Keep the peel on.
  • Lightly brush olive oil on each open side of the avocado.
  • place the avocado on the grill with the meat side down.
  • Grill for about 2 minutes.
  • Season to taste.
  • Fill the avocado with Salsa and serve using the avocado as a small bowl.

Instructions for Salsa:

Place all the ingredients in a bowl and mix with a hand blender.  Pulse a few times to add a juice to the salsa but avoid over mixing and making a sauce.  Salsa is chunky so avoid over blending.

After you have mixed the ingredients, add seasoning to taste and then let it sit for a few hours so the flavours can combine.

NOTE:  You can decide to add an egg or other protein to your avocado meal.  We talked before about eggs in an avocado which makes  a filling meal.  This recipe would also work really well with Chickpea chips.

 

photo of avocado by Makia Minich

Roasted Tomato Squashetti – metabolic balance Monday Recipe

Over the weekend, we found a video of a vegan cooking challenge and one of the recipes was metabolic balance plan friendly so we decided to share it and omit the ingredients that would throw you off plan.

Ingredients:

  • Butternut squash
  • Mushrooms
  • Olive oil
  • Fresh basil
  • Cherry tomatoes
  • Plum tomatoes
  • garlic

Instructions:

Place all the tomatoes and garlic on a roasting tray and drizzle a bit of olive oil over the pan Add salt and pepper and mix ingredients until covered with oil and seasoning.  Roast for approximately 30 minutes.

Remove the tomatoes from the oven and place half of the tomatoes into a bowl (without the garlic just tomatoes.) Blend.  Add porcini mushrooms and basil.  Blend ingredients until smooth.

Peel a butternut squash and split/slice it in the middle.  Remove seeds.  Cut halves into half and place the sections on a spiraliser.  Saute the “noodles” in a pan with a bit of olive oil.   Add the tomato sauce and mix until the noodles are softened.

Place the noodle mixture on a plate and add remaining tomatoes.  Add rye croutons if desired.

Note:  There is no protein in this meal. If you would like, you may add a nut, a meat or a favourite cheese from your plan.  Or, if you want to be very European, have a cheese with your fruit for dessert and skip the protein in the main meal.

The inspiration recipe can be found here.

PS.  Spiralizers look like this. If you do not have one, use a food processor or julienne peeler.

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Eggplant and Tofu Stirfry – metabolic balance Monday Recipe

Cauliflower is a great substitute for rice.  Here is a healthy vegetarian recipe using cauliflower rice for you to try this week.

Ingredients:

  • Cauliflower (to use instead of rice)
  • Rice vinegar
  • Olive Oil
  • Firm tofu patted dry and cut into 1 inch cubes
  • Eggplant cut into 1/2 inch pieces
  • Scallions
  • Garlic
  • Chili pepper sliced
  • Seasoning – Salt
  • Fresh Basil Leaves

Instructions:

Create cauliflower rice by doing the following:

Remove the hard core and stalks from the cauliflower and pulse the rest in a food processor to make grains the size of rice.  Saute in a pan until cooked. Add seasoning such as coriander and cumin seeds.

Next, fry tofu in a little bit of olive oil until brown.

Remove tofu and place eggplant into the pan with a little more olive oil.  Fry eggplant tossing the pieces to avoid burning the eggplant. After approximately ten minutes, add back in the tofu, scallions and pepper.

Serve on a bed of Cauliflower rice with basil sprinkled on top.

NOTE: If you wish to have a sauce, add rice vinegar and some vegetable stock to the pan after you have removed the eggplant and tofu.  You can blend into the mixture some eggplant to give it some thickness.

If you want your tofu to have some additional taste, marinate it.  A simple marinade will use vinegar, oil and seasoning like ginger or garlic.  If you decide to marinade the tofu, pat dry the tofu and then coat it with the marinade you have created. let is sit in the refrigerator from 15 minutes up to one day.

 

Photo of eggplant by green mountain girls farm

 

 

 

Grilled Eggplant and Bell Pepper with Egg – metabolic balance Monday Recipe

Ingredients:

  • Kosher salt
  • Eggplants 
  • Bell Pepper
  • Olive Oil
  • Freshly ground black pepper
  • Seasoning
  • 2 large eggs

Instructions:

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  • Drizzle olive oil on eggplant slices and season with salt and pepper.  Grill for 6–8 minutes or until tender.  Cut slices into strips and place in a bowl.
  • Rub oil on bell peppers and grill until soft. Slice into strips and add to the bowl with the eggplant.
  • Cook egg on the stovetop.  Here is a video in case you do not know how to cook eggs on the stovetop.

 

 

  • Arrange your Eggs over the eggplant and bellpepper and serve.

 

Photos by Emmy Horstkamp

Red Beet Puree with Ground Beef and Salad – metabolic balance Monday Recipe

Summer is the perfect time to grill your food.  Today we are sharing a recipe for grilled beets pureed with grilled beef (ground beef or any kind of dark meet you fancy.)

Ingredients:

  • Red beets (grill 250g but eat only the amount you area allowed on your plan.)
  • Salad Greens – This is part of your vegetables so portion accordingly.
  • Garlic
  • Onion
  • Olive Oil
  • Ground Beef
  • Dill
  • Balsamic Vinegar
  • French Seasoning (Mixed seasoning mix)
  • Salt and Pepper

Instructions:

  • Cut your beets into large chunks and put it into a large container.
  • Dice your onions and set aside.
  • Press your garlic and set aside.
  • Add salt pepper, seasoning  balsamic vinegar and some olive oil together to create a dressing to mix with your beets.
  • Mix your onions, garlic and beef together and place on the grill and cook how you like it. Medium raw, medium, well done.
  • If you are grilling a piece of meat instead of ground beef, rub the garlic and pepper on the outside of the meat and cut your onions into large slices.
  • Grill your beets (Takes about 45 minutes):
  • Puree your grilled beets with a hand blender add salt and pepper to taste.
  • Serve your pureed beets with your grilled meat and a side salad.

 

 

 

red beet photos by Stacey Spensley 

Tofu Scramble – metabolic balance Monday Recipe – Breakfast

metabolic balancers have been sharing information about tofu on LiveCleanMB so we decided to share a Tofu recipe today. Hopefully, if you make your own tofu, it will be ready!

Ingredients:

  • Onion
  • Bell Pepper
  • Tofu
  • Olive Oil
  • Garlic powder
  • Turmeric
  • Salt and pepper

Instructions:

Wash your hands.  Grab a large bowl and proceed to crumble your tofu with your hands into the bowl.  Once it is all in little piece,  mix in the seasoning.

Warm a pan and throw in your vegetables with a bit of olive oil.  Let them cook until the onions are clear and then toss in your tofu.  Keep stirring so that your veggies don’t burn.  Once the tofu turns a golden yellow, remove from the heat.

Serve with toasted rye bread or rye crackers.  The tofu is your protein for this meal so please do not add more.  If you would like more Tofu recipes, please let us know. If you would like tips on making Tofu, check out this post.