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

 

The Official Rye Bread Recipe – metabolic balance Monday Recipe

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3‐stage natural sourdough wholemeal bread

Ingredients for 1 loaf of bread 1 kg or 2 x 500 g:

  • 400 g (14 oz) wholemeal rye grain, divided use
  • About 2 tablespoons inoculated sourdough (you can get this in a health food
  • store; you can also make it yourself, though it would take about 5 days)
  • 15 g (0.5 oz) sea salt
  • 1 teaspoon agave syrup (optional)
  • 500 ml (17 fl oz) lukewarm water, divided use
  • Pinch coriander
  • Pinch cumin
  • 400 g (14 oz) rye flour, divided use

Preparation:

Step 1

Mix 300 g (10.5 oz) whole rye grain with 2 tablespoons inoculated sourdough,

some salt, 1 teaspoon agave syrup, and 300 ml (10 fl oz) lukewarm water. Leave to

rest for about 5 hours.

Step 2

Add the remaining 100 g (3.5 oz) wholemeal rye grain, and then add about 150 ml

(5.1 fl oz) lukewarm water and salt. Season to taste with the coriander and cumin.

Stir well. Leave to rest for about 15 hours, preferably overnight.

Step 3

Remove 2 tablespoons of sourdough and place in a large screw‐top jar (like a

pickle jar). Put jar in the fridge (lasts about 12 days).

Step 4

Add 300 g (10.5 oz) rye flour. If necessary, add 50 to 100 ml (1.7 to 3.4 fl oz)

lukewarm water and some salt. Leave to rest for about 5 hours.

Step 5

Place flour for kneading in advance because you won´t be able to touch anything

once your fingers are sticky. You may need to use a knife repeatedly to scrape

the sticky dough off your fingers. Now form the bread: Use the remaining 100 g

(3.5 oz) rye flour (maybe a bit more) and gradually knead the bread so that it can

form into a nice loaf. This takes a long time, since the dough is very sticky on the

fingers. Then put the finished loaf in a well‐floured dough‐rising basket or bowl,

and once more leave it to rest for at least 2 hours.

Afterwards, put the loaf on a baking paper. Brush with water. Preheat oven

to 485º F (250º C) and at the same time put in the baking tray, placing a container

filled with water at the bottom. Firmly slide the loaf on the baking paper onto the

baking pan. Reduce heat to about 390º F (200º C) and let the bread bake for about

75 minutes. Test with a toothpick to see if the bread is done. Leave in the oven for

another 15 minutes. Both baking temperature and time depend on the oven and

therefore take some experience.

Note:  Thank you Myra Nissen for providing us with photographs of Rye Bread.  If you don’t feel like baking, you can order rye bread from The Fair Bakery in Indiana, 574-223-8957, thefairbakery@gmail.com.

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

 

 

 

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 

Seaweed, Cucumber, Apple and Avocado Salad – metabolic balance Monday Recipe

Ingredients:

  • Cucumber
  • Apples (Fruit)
  • Avocado
  • Wakame Seaweed
  • Sunflower/Sesame seeds

Instructions:

  • Chop up your apple, cucumber and avocado and place it in a bowl.
  • Rehydrate seaweed in water for 2-3 minutes. Drain the seaweed and add apples, avocado and cucumber mix.  Top your salad with the seeds and then serve.

 

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.

Sourdough Rye Bread Recipe

This is a recipe for Sourdough Rye Bread used by Minnesotan Metabolic balancers. Barabara La Valleur, the blogger sharing the recipe with us.  Barabara likes to divide the recipe into individual muffins that equal one portion size to make her life a little easier.  If you would like to read her story about creating rye bread, you can read it here.

SourDough Rye Bread

Ingrediets:

  • 1 cup old fashioned oats
  • 1 tbsp honey (optional)
  • 1 tbsp sea salt
  • 2 tbsp olive oil
  • 2 1/2 cups water
  • 1 cup wild yeast
  • 6 1/2 cups rye flour

Instructions:

Mix together:

1 cup old fashioned oats

1 tablespoon of honey (optional)

1 tablespoon sea salt

2 tablespoons olive oil

Pour over and mix well:

2 Cups of boiling water

Add:

½ Cup of rye flour to this hot mixture immediately

1 Cup of wild yeast (Google How to make sourdough starter for recipe)

5-6 Cups of rye flour

½ Cup water

Mix all together until you have a tacky, but not sticky dough. [I keep extra flour and olive oil handy to add if dough is too sticky.]

Cover with a tea towel and leave for 10 minutes.

Knead the dough for 3-5 minutes with 45 minutes rest periods in between each time.

This primary fermentation process takes about 3 hours.

Gently knead the dough and shape as preferred in bread or muffin pans. If using muffin pans, it’s recommended you weight each one so they are all the same weight. Place in oiled and floured tin and leave to raise – at least 4 to 5 hours or overnight.

Preheat oven to 350 ° F [177 °C]  Bake for 40 minutes for muffins or 45 for loaf of bread. It is done when it sounds hollow when tapped underneath. Cool

How About Making Halloween More Green

Lets make makeup from food that we can use for Halloween or for everyday.  Avoid makeup made for halloween which may contain harmful chemicals.

Eye Liner & Eye Shadow

NOTICE Please Be Careful when putting anything near your eyes. The suggestions below are all natural and shared for educational purposes.  

Brown Eyeshadow – Cocoa powder and Arrowroot.

Brown Eyeliner – Cocoa powder and Coconut Oil.

Black Eyeliner – Activated Charcoal and Whipped Shea Butter.

For the eyeliners mix equal parts  1/2 ounce coconut oil and  1/2 ounce shea butter with  1/2 tsp of either cocoa powder or activated charcoal.

Homemade Lipstick

Ingredients:

  • 1tsp Beeswax Pastilles
  • 1tsp Shea Butter or Cocoa Butter
  • 1 tsp Coconut Oil
  • scent/colouring (Tumeric, Cinnamon,cocoa powder, essential oils)

instructions:

  • Melt Beeswax.
  • Remove from heat.
  • Add color and scents to wax.
  • Once ingredients are mixed, pour mixture into a container/lipchap container.
  • Leave room for expansion.
  • Let cool for half an hour.
  • Store in a cool place under 80 degrees.

More information about adding ingredients can be found here.

Makeup Removal Wipes

Go here for exact instruction on how to make the makeup removal wipes.  Jilee has a visual tutorial and the story of how she decided to make them from paper towels.

metabolic balance Monday Recipe – Zucchini Basil Soup

Ingredients:

  • Zucchini, trimmed and cut crosswise into thirds and chopped onion
  • Chopped garlic
  • Olive oil
  • Vegetable stock
  • Basil leaves

Instructions:

Coarsely Chop Zucchini.  In a pan, cook onion and garlic. Add zucchini and seasoning.  Cook for about five minutes and then add vegetable broth. Simmer until Zucchini is soft.  Add basil to soup and then puree with a hand blender.

Season soup to taste.

Note: Because this soup does not contain a protein, you can eat a protein and bread with this soup making it a perfect soup for a soup and sandwich lunch.

organic zucchini photo by  ilovebutter

Zucchini Boats with Mozzarella Cheese

Inspired by this recipe on My Gourmet Connection

Ingredients:

  • Zucchini
  • Sweet Onions
  • Garlic
  • Rye Breadcrumbs
  • Shredded Mozzarella Cheese
  • Black Pepper
  • olive oil

Instructions:

  • Trim off the ends of your zucchini and split them in half and scoop out the insides. don’t scoop too deep or you will have a sinking boat.  Remember that you have to weigh all your vegetables together to create your serving size.  (If you want to add bulk to your meal, think about adding some leafy vegetable like spinach to the filling.)
  • Put your zucchini on a baking pan in a 375 degrees F oven.  Let the zucchini bake until softened.
  • Saute the onions in olive oil until opaque.  Add the zucchini pulp (spinach if you decided to add bulk) to the onions and season with garlic and pepper.  Stir in the breadcrumbs.
  • Fill the zucchini boats with the filling and sprinkle cheese on top of the filling. you can also mix the cheese into the filling if you prefer.
  • Place the boats into the oven and bake until the cheese is melted.
  • Serve.  If you make additional servings, freeze them for a lunch meal but make sure you are measuring accurately for each serving.

Note:  Please remember that you have used your bread with the crumbs and your protein with the cheese.  You have only your fruit remaining.

Note: If you are in the strict phase, skip the oil.

photo of zucchini in a container is by Alice Henneman