This delicious breakfast recipe is packed full of fiber, antioxidants, and flavor!
Ingredients:
• 1/3 cup of rolled oats
• 2/3 cup milk of your choice (add more milk if needed)
• 1 cup of fresh or frozen blueberries
• a dash of cinnamon and vanilla
• top with little pieces of unsalted butter
Preparation:
Mix all of the ingredients together in a bowl and then transfer to an oven safe dish and bake for 20-25 minutes in your oven at 350F. Enjoy!
Adapted: Metabolic Balance Canada
Here is a super yummy and healthy pancake recipe with the delicious addition of apples and cinnamon.
Ingredients:
1 apple 1 egg 2 tbsp rye flour 1 tsp baking powder 1/2 tsp vanilla 1 tsp coconut oil Pinch of cinnamon and salt Berries or other fruit for decoration Some water (about 1/4 cup)
Directions:
Begin by cutting the apple into slices approximately 0.5 cm thick, and be sure to remove the core. Place the apple slices in a pan with a small amount of water and steam them for about 3-4 minutes. Alternatively, you can cook them in a microwave.
To make the pancake batter, mix the rye flour, egg, baking powder, vanilla, and a pinch of cinnamon and salt with one tablespoon of water. You can use a hand-held blender or a whisk for this.
Heat the coconut oil in the same pan you used to steam the apple slices. Spoon the batter over the apple slices and wait a few minutes until small bubbles form on the surface. Carefully flip the pancakes and cook until they reach your desired level of brownness.
Remove the pancakes, arrange them on a plate, and decorate them with berries or other fruits.
Photo: Metabolic Balance Canada
This delicious combination of bell peppers and goat cheese makes for an easy and delicious lunch or dinner!
Ingredients:
• 2 medium size bell peppers
• 4 cherry tomatoes
• 1 shallot
• 1 garlic clove
• 60g goat cheese
• Dried aromatic herbs (ex. thyme, rosemary, oregano, etc.)
• Salt and pepper
Preparation:
Cut the bell peppers in half lengthwise, remove the seeds, and steam for 10 minutes. Then chop the garlic, shallot, tomatoes and goat cheese and mix together. Add salt, pepper and the dried herbs. Place all 4 pepper halves in a baking dish, and stuff them with the goat cheese mixture, (optional: drizzle oil of choice) on top and cook it in the warm oven at around 375°F for about 25-30 min. Remove from the oven and let it cool a bit before serving.
Mashed avocado on crispy toast is not only quick and easy but also super delicious! Give this recipe a try and let us know what you think!
Ingredients:
1 portion of chicken breast
1 serving of avocado
1 slice rye bread
Salt and pepper
Preparation:
Cut avocado in half and remove the pit. Using a fork, mash the avocado and season with salt and pepper. Spread the avocado on the toasted rye bread. Cook the chicken breast in a pan, cut into slices, and place on top of the avocado toast. Enjoy!
Tip: For more variety and flavor you can season the mashed avocado with chili powder, everything bagel seasoning, or other spices!
In celebration of Cinco de Mayo, we have a delicious enchilada recipe for you, packed with bold flavors! Enchiladas are a delicious traditional Mexican dish that can be eaten for breakfast, lunch, or dinner/
The main ingredients are tortillas and salsa, and they are normally filled with protein (you can choose meat, chicken, eggs, cheese or even beans for a vegetarian or vegan version).
To start, let’s make the salsa:
Boil green tomatoes in a pot and once cooked, drain the water but reserve a little.
Add the cooked tomatoes to a blender along with the onion, garlic, green chilli peppers, and salt to taste. Return the blended tomatoes to the pot you used together with the water you saved. Bring to the boil again, and season with salt if needed.
To make the tortillas:
Mix 100% rye flour with the oil and enough water to make a sticky dough. Let it sit for an hour.
The dough should be divided into two or three portions and formed into balls, then flattened (if you have a tortilla machine, amazing) but if not, using your hands will work fine. The thinner, the better. Heat a pan to get it really hot but then lower the heat as you put the tortillas in. Turn them regularly until cooked. Make sure they are cooked well inside but still flexible enough to fold.
Serve the tortillas with your choice of protein and vegetables, folded, and topped with hot salsa.
Add some lettuce and onion on top. Enjoy!
Rhubarb is a delicious in desserts and perfect in sweet dishes such as this delicious crumble. Give it a try and let us know what you think!
Ingredients (1 serving):
160 g (1 cup) of rhubarb
30 g rolled oats
15 g butter
20 g chopped walnuts
Lemon zest
Vanilla
Lemon juice
Pinch of salt
Preparation:
Cut the rhubarb into small cubes or slices, mix with lemon juice and place into a small greased casserole dish. Combine the nuts and oats and then add together with the butter, salt, vanilla, and lemon zest. Gently work the mixture with your hands to form crumbles. Spread the mixture over the rhubarb and bake at 300 °F (150 °C) for 20 to 30 minutes.Enjoy!
The crumble can be adapted to your own plan depending on the phase and food list. Instead of oats you can also use rye flakes and some chia seeds.
This delicious salad is a perfect side dish and packed full of bold flavors!
Ingredients:
1 serving of vegetables (olives and arugula)
1 Tbsp. of chopped shallots
1 serving of mango
Balsamic vinegar
Salt and pepper
Preparation:
Pureé the olives with balsamic vinegar, salt and pepper. Peel the mango, remove the flesh from the core and cut into small cubes. Purée some of the cubes with the dressing, set aside the rest. Add the shallots to the dressing. Wash, clean and dry arugula. Mix with the mango cubes and the dressing. Pair the salad with any protein according to your plan – a fish fillet or tofu are two delicious options.
Photo: Unsplash
Happy Vietnamese Lunar New Year 2023… year of the Cat!
The Lunar New Year (Tết) is the biggest holiday in Vietnam. Did you know that Tết has the same cultural gravitas as Christmas and New Year does here in the United States.
As always, we’d like to celebrate our Vietnamese clients and colleagues with a recipe. This recipe has been submitted by Ulli Angeloni at MB headoffice. Ulli is a big fan of South East Asian cuisine and lived inVietnam for several years. She also initiated the Metabolic Balance program’s translation into Vietnamese alongside Health Coach Trần Lan Hương.
This dish (nem lui hue) uses stalks of lemongrass to impart a mild lemongrass aroma to the meat. Its fibrous stalksdouble perfectly as skewers.
Simply barbeque the skewers or fry them with coconut oil in a pan.
Vietnamese food is always well paired with fresh and bright salad leaves and herbs like mint and cilantro.
Skewer ingredients:
1 pound of ground pork or chicken
1 tablespoon of finely minced garlic
1 tablespoon of finely minced shallot
1/2 teaspoon of freshly ground black pepper
Salt to taste
12-15 stalks of lemongrass
Directions:
Combine all ingredients (except the lemongrass stalks) in a bowl and mix with your hands or a fork to combine. Cover and allow to sit in the fridge for at least 1 hour (or overnight), allowing the flavours to develop.
Peel the outer layer of the lemongrass stalks. Rinse in water and dry.
Take one handful of the groundmixture and wrap it around the end of the lemongrass stalk, gently pressing and moulding the meat around the stalk. Repeat with the remaining meat and place on a baking sheet.
Grill over coals or gas grill for about 6-10 minutes until cooked through. Make sure to rub the grill with a paper towel soaked in vegetable oil to ensure your skewers don’t stick to the grate.
Enjoy!
*This recipe is adjusted to be compatible for Metabolic Balanceparticipants in Phase 2.*
Don’t forget to tag Health Coach Trần lan hương when posting
This smoothie is packed full of warm spices that make it perfect for the holidays.
Ingredients:
2 bananas
1 cup of coconut milk
4 dates
1 tsp cardamom
1 tsp cinnamon
1/2 tsp ginger
1/4 tsp nutmeg
Preparation:
Blend all the ingredients together and enjoy!
This delicious curry is packed full of delicious flavors and perfect for any lunch or dinner!
Ingredients (1 serving):
1 portions of vegetables (ex: mushrooms, leeks, onion or cauliflower)
1 chicken breasts (according to your protein weight)
1 tsp of turmeric
1 tsp of mild or medium curry powder
1 tsp of Garam Masala
1/2 tsp of ground cumin
1/2 tsp of ground ginger
1 cloves of garlic
Vegetable stock
Preparation:
If you are using cauliflower, parboil the florets and keep the water you boiled them in. Heat the spices in a dry pan until fragrant. Add garlic and the vegetables and coat with spices. Add some oil (if using – phase 3), and pour in some vegetable stock to deglaze the pan. Cook covered for a few minutes until spices and liquid are well combined and the vegetables are coated evenly. Add the diced chicken. Cook until the chicken is cooked, stirring regularly. Add more vegetable stock or water for a looser sauce. Serve with some toasted rye bread to mop up the juices. Enjoy!
Photo: Metabolic Balance Canada
