Spinach and Chickpea Dish – Metabolic Balance Monday Recipe

Spinach and Beans are considered anti-stroke foods so why not combine them together into a weekly meal? This week we are serving the two foods together warmed up with some spices, onion and garlic.

Ingredients:

  • Olive oil
  • Garlic
  • Onion
  • Spinach (you can cook it or use frozen spinach drained.)
  • Chickpeas (protein)
  • Pepper and Salt
  • Cumin

Instructions:

Heat a pan with some olive oil over medium heat.  Cook the garlic and onion for about five minutes and then stir in the spinach, chickpeas and seasoning. Lightly mash the peas while stirring.  Once thoroughly heated, serve warm.

NOTE: You many want to make rye bread croutons to throw into the dish.

photo credit: Isriya Paireepairit

Grilled Asparagus Salmon in a Foil

Ingredients:

  • Salmon
  • Olive oil
  • Salt and pepper
  • Dried oregano
  • Fresh Parsley
  • Rosemary
  • Asparagus
  • Onion
  • Lemon (would be your fruit, do you really want to use it?)

Instructions:

Turn on your grill and warm it up. Follow the picture instructions below:

salmon-in-a-foil-ingredients

Put your little foil packet on the grill.

Be careful when you open the packet to check if the fish is done. You don’t want to get a burn from the steam.

Thanks to Primaverakitchen for this simple and tasty recipe inspiration that I will be using tomorrow and thank you to Jessica Spaengler for the image of salmon for our feature image… yummy!

 

 

 

Roasted Garlic Asparagus

It is time to get the grill out and grill our food!  Today we are grilling Asparagus.

Ingredients:

  • Olive oil
  • Garlic
  • Onion Powder
  • Green asparagus, trimmed
  • Sea salt
Note: If you want to make a more diverse meal, you can add a steak to the grill or grill a piece of fish with your asparagus.

Roasted Vegetables with Pomegranate – Metabolic balance Monday Recipe

Ingredients:

  • carrots
  • parsnips
  • cauliflower
  • brussel sprouts
  • extra-virgin olive oil or coconut oil;
  • 1 1/2tsp smoked paprika
  • 1/1/2 tsp ground cumin
  • 1/2 tsp ground coriander
  • 1/4 tsp cayenne pepper
  • ½ tsp salt;
  • ½ tsp pepper;
  • Feta Cheese
  • pomegranate seeds (Fruit Serving)

Instructions:

  1. Cut vegetables into small pieces.
  2. Put vegetables and cheese into a baking dish with olive oil and seasoning.
  3. Mix the ingredients well.
  4. Bake the cauliflower at 425F for approximately 30 minutes.
  5. When the cauliflower turns golden remove from the oven.
  6. Remove the cauliflower from the oven and add mint and pomegranate seeds.

Note:  Pomegranate will be counted as your fruit for this dish.

 

 

Jeruselum Artichoke Soup with Crab Meat – Monday Recipe

This weekend I found Jerusalem Artichokes in my vegetable aisle and decided to make the following soup in my slow cooker.

Ingredients:

diced onion

Jerusalem artichoke

dried herbs (Italian mix)

vegetable broth

crab meat

Instructions:

I peeled the Jerusalem artichokes with a knife. I tried peeling them with a potato peeler but there are too many little knobs in this vegetable and I seemed to be peeling forever so I switched to a paring knife.  You could wash the Jerusalem artichokes and leave the skins on but I was already being adventuresome with a new vegetable and there was no need to go overboard.

I threw the Jerusalem artichokes,onions,dried herbs & vegetable broth into my slow cooker and then set it on low to cook for five hours. It looked really sad in the pot with all those little Jerusalem artichokes floating in the water. They are very light and slice like an apple. When I peered into the pot, it looked like there was not enough items in my crockpot but hang tight, when you attack it with your hand blender, it will look like this:

blend-jeruselum-artichoke

To make a full meal of it, I took crab meat and chopped it up and threw it into the soup and let it cook until the crab meat warmed.

Note:  I’m the only one in my family who ate this soup.  It has a funky taste like artichokes so if you like artichokes, you will like this soup. Someone wrote online that it has a nutty flavour.  I didn’t find the soup nutty.  In the future, I would combine the artichokes with carrots or another sweeter vegetable so that it balanced out the taste a bit.  I also think I would add cheese instead of crab meat but the crab meat was ok.

Ideally, I would take this soup, add a cheese cap that gets crusty like with an onion soup and then throw on some rye croutons or, maybe eat it with some chickpea crackers and tomatoes.

Here is the soup in a bowl with the crab meat:

jerusalem-artichoke-soup-topinambur

If you would like to share a recipe you are trying, please let me know. We will be sharing metabolic balancer recipes on our livecleanmb.com blog.  You can share the recipe in a blog post like I just wrote above with photos and everything or you can just send me the recipe and I will post it online.  All the recipes on Livecleanmb will not be reviewed by the coaches or metabolic balance so you will try them at your own risk!   If, we post a recipe over there and you feel you can make it better, please leave a comment on the blog post so we know all the cool things we can do with the recipe.

Len is hosting another dietbet game.   We will be hosting a 30 days challenge on the LiveClean MB group for those who are not up for betting on their weight loss.  I have to still weigh myself to see if I win.  Scary. I’m rebalancing and I’m a girl so my weight fluctuates with my mood and I’m so close!  I will let you know on Livecleanmb how I do!

 

 

Beef and Pepper Soup – Metabolic balance Monday Recipe

Ingredients

  • extra-lean ground beef
  •  Vegetable serving of diced onion, minced cauliflower, chopped bell peppers and diced tomatoes
  • Vegetable stock (to cover ingredients)
  • Dried basil
  • Dried oregano
  • Cloves garlic, crushed
  • Sea salt and freshly ground black pepper
  • olive oil

Instructions

  1. Cook the onion and the garlic for 1 minute in a pan with a bit of vegetable broth.
  2. Add the beef and cook until the meat is browned.
  3. Place the beef and onion mixture in the slow cooker.
  4. Add the remaining ingredients and season to taste. Only used dried seasoning which can handle the long cooking time. Save fresh seasoning to add right before serving.
  5. Stir and make sure all ingredients are covered by water.  Do not add too much vegetable broth. If you want a thinner soup, you can add more broth before serving.
  6. Cover and cook on low for 6 to 8 hours.

NOTE:

It is easy to place the ingredients into a slow cooker so you can have a warm homemade soup for lunch. I use a special container created by Alfi that is a bit wider at the mouth so that I can easily clean it but don’t need to use a spoon, I can just sip my soup as long as it isn’t too bulky. (works great with our carrot soup recipes.   Don’t forget that you can add Rye croutons or a piece of rye bread to this meal and a piece of fruit.  All will fit nicely into your lunch bag/tote.

If you are having issues with not feeling full, eat more soups.  Soup helps you feel satiated longer. We will talk about that tomorrow. How to feel like you ate a meal and what to do when you don’t (You still want to eat but already ate.)

 

 

Vegetable Broth – metabolic balance Monday Recipe

Many of our recipes include vegetable broth as an ingredient.  If you have time and a big enough freezer, you will want to make your own broth to use for your metabolic balance meals.

When you make your own broth, you can season it to your taste and ensure the broth contains only the ingredients that you want added to your recipe.  Making your own broth will also make you feel like you are getting everything you can out of your vegetables. (Especially if you are not into composting.)

Here is a basic vegetable broth recipe:

Ingredients:

  • 2 medium yellow onions sliced
  • Bunch of carrots peeled and sliced (You can just scrub them, you don’t have to peel them.)
  • 2 stalks celery or a chunk of celery root
  • 3 cloves garlic
  • 2 bay leaves
  • 2 tbsp whole black pepper corns
  • parsley

Instructions:

Place all of your ingredients & 1 gallon of water into a large cooking pot.  Bring to a boil.  Reduce the heat and let the ingredients simmer for 2 hours.  Strain and discard the solid vegetable (You can puree the vegetables and add them to riced cauliflower if throwing them out makes you feel bad.)

Strain the liquid through a mesh sieve.  Cool.   Once cooled, separate the broth into portions for your meals and freeze them in plastic bags or reusable containers depending on the space in your refrigerator.

vegetable_broth_recipe

On oh my veggies, the blogger suggests saving your vegetable scraps and adding them to your soup broth mixture.  I think this is a great idea.  Before you go ahead and throw all of your veggies into the soup, read her post about cooking with vegetable scraps.  You can freeze your scraps until you’ve collected enough to use for your vegetable stock.

If you are a more visual person, here is a video that shows you how to make a vegetable broth.

 

——

 

photo of soup by green mountain girls farm

Holiday Treats Made With Dates – metabolic balance Monday Recipe


Here are some easy and tasty recipes to satisfy your sweet tooth during the holiday season.

Cinnamon-Almond-Date-Treat (Zimt –Mandel-Dattel-Baellchen)

Ingredients:

  • 70g dried dates
  • 70g almonds (possibly soak before using)
  • 1 good dash of ground cinnamon
  • some additional cinnamon and sliced almonds for coating

Preparation:

Wash dates and dab dry, remove the stone. Grind the almonds, purée the dates and almonds, add the cinnamon and mix thoroughly. Form the mass in small balls, roll the balls in cinnamon and sprinkle with almond slices.

Chocolate Mounts (Schokoladen-Berge)

Ingredients:

  • 120g walnuts
  • 65g coco powder
  • 1 pinch of sea salt
  • 220g dates

Preparation:

Chop the walnuts in a blender. Add cocoa and the pinch of sea salt and mix together till the mixture is well mixed and everywhere chocolatey brown.

Wash the dates and dab dry, add individually half dates and mix thoroughly (if you like it more sweetly, you may add some maple syrup). The mass should be such that it sticks well together when you press it together.

Finally press the mixture flat into a form and refrigerate until ready to serve; cut in portions when still cold.

Date-Cashew-Confectionary (Dattel-Cashew-Konfekt)

Ingredients:

  • 10 dried dates
  • 20 whole cashews
  • 100g chocolate (70% cocoa)
  • Preparation:

Preparation:

Wash dates and dab dry, cut in half lengthwise and remove the stone. Fill each date half with 2 cashews, press the cashews into the flesh of the date, so that the nuts will hold and do not fall out. Melt the chocolate in water bath (pot set in hot water) and dip the filled dates in the liquefied chocolate. Place on parchment paper to dry and cool down

Tipp: The confectionary can be placed in small paper cups and used as small sweet presents all year around.

Exotic Cashew-Mango-Coconut-Treats (Cashew-Mango-Kokos-Baellchen)

Ingredients:

  • 70g dried mangos (soak in clear water for 30 minutes)
  • 70g cashews (possibly also soak before using)
  • 35g coconut flakes
  • additional coconut flakes for decoration
  • Preparation

Preparation:

Soak the mango for 30 minutes in clear water, dab dry. Grind the cashews, add mango and coconut flakes, and mix thoroughly till the mass has a uniform consistency.

Form small balls and roll them in coconut flakes.

Guten Appetit! Enjoy and have a wonderful holiday!

Date photo by Denise Krebs

metabolic balance Monday Recipe – Baked Apple Stuffed with Ground Turkey

I’m so curious if this tastes good. I have not tried this recipe. I just saw it on my search for metabolic balance friendly recipes.  We put apples in our stuffing which fills our turkeys so why not stuff an apple with ground turkey? Do not use your Thanksgiving Turkey unless you froze the leftovers.   Ingredients:

  • butter
  • 1 small onion, finely chopped
  • 1 rib celery, finely chopped
  • 1 serving ground Turkey
  • 4 fresh sage leaves, minced
  • Kosher salt & freshly ground black pepper
  • 1 apple

Instructions:

  • Cook ground turkey and remove from the pan.
  • Saute the onions and the celery in the turkey fat.
  • Add turkey back into the pan with the sage and other seasonings.
  • Strain the mixture to remove excess fat.
  • Take the apples and remove the core using an apple corer or knife.
  • Spoon the stuffing into the hole created.
  • Sprinkle butter or a flavoured olive oil over the apple. (only if you are not in the strict phase otherwise to not add fat.)
  • Place the apples in the oven and back until the apple is soft and then serve with your remaining vegetable allotment. (you will not use that much onions and celery.)

 

—-

apple photo by Kirinohana

 

 

Metabolic Balance® Roasted Brussels Sprouts

Roasted Brussels Sprouts

Ingredients:

  • Brussel Sprouts
  • Olive Oil
  • Kosher salt
  • Ground black pepper

Instructions:

Cut off the brown end of the brussel sprouts and take off any discoloured leaves.  Place the brussel sprouts in a bowl and mix with some olive oil, salt and pepper.   Spread them on a baking sheet and roast for 40 minutes or until crisp on the outside and tender on the inside.

Sprinkle more salt on top as desired and serve with your meal.

photo of brussel sprouts by savvy christine