Vegetable Soup – metabolic balance Recipe

Ingredients

 

  • Olive oil
  • Diced red onion (or yellow onion)
  • Diced carrots
  • Diced stalk celery
  • Diced tomatoes
  • Chopped zucchini
  • Minced garlic
  • Vegetable broth
  • Seasoning – Thyme, basil, salt and freshly ground pepper, to taste
Instructions
  1. Place onion, carrots, celery, and garlic in a pot with olive oil.  Cook for 6-8 minutes.
  2. Add broth, tomatoes and seasoning.
  3. Bring broth to a simmer and cook for approximately  30 minutes.
  4. Add more seasoning to taste.
  5. Add Zucchini and cook for another 15 minutes.
  6. Serve warm.

Note:  You can add cheese to the soup as your protein and sprinkle the soup with Rye Croutons.

 

Note: If you want to have a little fun with your food, try using different coloured Carrots to make a rainbow vegetable soup.

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Photo of  carrots by Eiriktor

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.)

 

 

For Halloween Use Fresh Tumeric to Freak Out Your Kids

I saw this at the store and my first thought was, “those are big maggots. Why are they selling maggots at my grocery store?” Walking closer to the package, I saw that they were fresh Tumeric, a spice I’ve used for cooking but never seen in the raw.

I got home and  put the package on the counter. My daugther said, “please would you put away the maggots.”

“They are not maggots.” I said.

“I don’t care. They are grossing me out.”

Now, this is halloween week so if you want to freak out your children, show them a couple of these roots and then toss them into a soup.  Be careful. The amount you need is not a full root. You will need to use slight of hand with the kids. The ratio for using fresh tumeric in your recipe is as follows:

1 inch fresh turmeric = 1 tablespoon freshly grated turmeric = 1 teaspoon ground turmeric

If you don’t have a soup recipe that uses Tumeric, here is one that is easy and should be edible for the kids.

Carrot Tumeric Soup

Ingredients:

  • Carrots
  • Clove Garlic
  • white onion
  • Ghee butter
  • 2 Tsp Tumeric
  • 1 TBSP Ginger
  • Vegetable Stock
  • Salt and Pepper

Instructions:

  • Cut carrots, peel garlic and dice your onion.
  • Fry onion in Ghee butter.  Add tumeric and ginger. Crush the garlic into the pan and stir. Add carrots and then vegetable stock.
  • Simmer until carrots are soft (approximately 30 minutes.)
  • Use a hand blender and blend until the soup is smooth.  Add additional seasoning to taste.
  • Server with Rye bread.  If you want, you can add cheese to the top of this soup.

Note:  Please skip the ghee if you are on a strict phase of metabolic balance.  Add fresh Tumeric roots to the side of any dish to gross out the kids and the adults for Halloween. You could think about putting them into a roast or letting a few float on the top of a bowl of chilli.

The photo with fresh tumeric chunk showing the inside is by Connie Ma 

metabolic balance Monday Recipe – Turkey Pho Soup for Two

Turkey Pho for 2

Spices:

  • 2 tbsp coriander seeds
  • 4 whole cloves
  • 4 whole star anise
  • 1cinnamon stick
  • Heat a cast-iron skillet or frying pan over medium heat. Add the coriander seeds, cloves, star anise, and cinnamon stick and toast until fragrant, about 3-4 minutes. Immediately spoon out the spices into a bowl to avoid burning them and set aside. Do not add any liquids to the pan. this process is done in a dry pan.

Ingredients:

  • Sriracha chili sauce to taste
  • 1-2tablespoons chopped green onions (white parts only), minced- for garnish (optional)
  • 1-2tablespoons cilantro, chopped- for garnish (optional)
  • 1bunch (approx. 2 oz.) cellophane/bean thread noodles (or enough flat dried rice noodles to serve 2) (If you are going to use these, you will have 2 proteins and this will be a treat meal. You can skip the Turkey and substitute vegetable broth to stay on plan.
  • 1/2pound leftover turkey breast, shredded
  • 1-2cups kale, chopped into bite-sized pieces
  • 13-inch chunk of ginger, sliced and smashed with side of knife
  • 1bunch green onions (green top parts only) chopped
  • 1quart homemade turkey stock (or homemade or store-bought chicken stock)

Instructions:

  • In a large pot, add spices and all ingredients from the stock and bring to a boil.
  • Reduce heat and let simmer for 20 minutes.
  • Strain the broth and discard the solids. Add the kale and cook for a few minutes. Remove from heat.
  • Add the shredded turkey and the cellophane noodles. Allow to sit for a few minutes while the noodles soften.
  • Ladle the broth into bowls.
  • Divide the kale, shredded turkey and the noodles evenly into each bowl.
  • Add garnishes and serve.

NOTE:  I left the inspiration recipe ingredient amounts today because the recipe is for two and if you use the fish sauce and brown sugar, you will be considering this meal a treat meal.  For metabolic balance, you will need to weigh all the vegetables together and avoid more than one protein to make sure it fits your plan. I removed the fish sauce and brown sugar above (1TBSP fish sauce/ 1Tsp brown sugar) but if you are making this a treat meal, you can add them back in.  According to the reviews, this recipe needs the right broth to be “authentic.” 

Metabolic Balance® Monday Recipe – Carrot and Zucchini Soup

Ingredients:

Serving Vegetables – Onion Carrots, Zucchini (Portion the zucchini and carrots in equal amounts)

Vegetable broth

Seasoning – pepper, salt, Italian herbs

Olive oil (Omit if you are in the strict phase of the program)

Instructions

Chop all vegetables.

Saute onions and Zucchni.  Set aside the two ingredients.

In a pot, add carrots, vegetable broth and seasoning. cook until the carrots are soft.  Add the onions and zucchini.  Let cook for another ten minutes.  Take a hand blender and blend the mixture until the broth is no longer clear.

Serve with rye bread croutons or with slice of bread to the side.

Note:  This meal does not have any protein so you could top your soup with cheese or add a meat to the soup.

photo of chopped vegetables by Anita Venanzi

Watermelon Day – metabolic balance recipe – watermelon soup

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Ingredients
  • 1 serving seeded watermelon cubes
  • 1 teaspoon chopped fresh mint
  • Ground ginger
  • 1 serving yogurt
Instructions
Throw watermelon, mint and ginger into a food processor and blend until smooth.  Cover the soup and chill for an hour.  Serve with yogurt.