Metabolic Balance recipes

Many recipes were provided by:

Sujata Kale-Banerjea, Holistic Nutritionist, CNP
https://www.instagram.com/suja.banerjea/
https://www.facebook.com/sujatanutrition
 Metabolic Balance

Pumpkin Soup
Pumpkin soup is a real classic in fall. With this recipe you can cook
a simple variation, which you can reinvent time and again with
different combinations of herbs and spices.
Serve immediately and enjoy!

Ingredients: Methods: Brown the onions and garlic in oil,

1 serving pumpkin sauté the washed, seeded and chopped pumpkin
1 tbsp. chopped onions for about 5 minutes and season with salt and
1 chopped garlic clove pepper. Add vegetable broth and gently simmer
Salt , freshly ground pepper for 20 minutes. Purée and season to taste. The
300 ml vegetable broth soup can be enhanced with some coconut milk (in
Rapeseed oil later Phases, when close to goal).

Depending on your liking and taste, you can add

different combinations of ginger, lemongrass,
rosemary, curry or other delicious herbs and
spices and season with salt and pepper. Delicious!
Metabolic Balance

Cabbage-Apple | Recipe

Ingredients: Methods: Wash the chicken breast, pat dry and cut
1 serving chicken breast into thin strips. Clean the savoy cabbage, cut into
1 serving savoy cabbage thin strips, wash and drain. Wash apple, remove the
1 apple core, quarter and cut into thin slices. Wash parsley,
Spices: sea salt, black pepper, shake dry and chop finely. Brown chicken breast in
turmeric, ground caraway, oil, and season to taste. Remove from the pan and
1 pinch of cinnamon, set aside. Place the savoy cabbage in the pot, sauté
some (fresh) ginger and season well, deglaze with vegetable broth and
75 ml vegetable broth simmer gently. When there’s only a little liquid left
1 TBsp. (rapeseed) oil in pot, season the cabbage, add the apple slices,
Apple cider vinegar cooked chicken breast and chopped parsley, bring
Herbs: parsley again to the boil and serve. Enjoy!
 Metabolic Balance

Vegetable Skewers with

Crunchy Seeds
Delicious skewers: cauliflower-onion-fennel skewer with
crunchy seeds

Ingredients: Methods: Clean the vegetables, peel, dice

2/3 serving pumpkin seeds roughly and blanch in hot water. Season with salt,
1/3 serving sunflower seeds pepper and paprika.
1 portion of vegetables
(we used cauliflower, Heat a pan without fat and sauté the vegetable
onion and fennel) cubes. Remove from the heat and carefully pierce
Spices: salt, pepper onto wooden skewer, alternating with
and paprika cauliflower, onion and fennel cubes. Keep the
skewers warm.

Toast the pumpkin and sunflower seeds in a pan

without oil. Place the vegetable skewers in the
toasted seeds and careful coat all the vegetables.
Metabolic Balance

Stuffed Bell Peppers

Ingredients: Methods: Wash the bell pepper, scoop out the stem
1 portion of vegetables and seeds generously. Peel and dice the onion.
(including one bell pepper, Wash, clean, peel, blanch and chop the pumpkin
onion and pumpkin) into small cubes.
1 small clove of garlic
1 serving mozzarella cheese Heat a pan with 1 TBsp. of water and sauté the
spices: salt, pepper diced onion until translucent. Those who are
already in phase 2 with oil, should use oil instead of
water. Peel the garlic, press through a garlic press
and add to the onion. Add the pumpkin, salt and
pepper. Gently stir-fry until soft. Carefully fill the
bell pepper. Finally, add the mozzarella and toast in
a toaster oven (or oven) until the cheese melts and
bubbles.
 Metabolic Balance

Stuffed Artichokes

Ingredients: Methods: Remove the scale-like leaves from the

1 serving cooked ham artichoke and break off the stalk. This requires a
1 serving vegetables little effort, but please do not cut it off, as the
(artichokes and mushrooms) inedible fibers will be removed from the bottom
1 lemon by the breaking (it’s also called “hay”). Cut off the
spices & herbs: salt, freshly upper first third and remove the middle leaves,
ground pepper, freshly now you can remove the inedible “hay” (with
chopped parsley small artichokes you have very little of it). Place
olive oil or coconut oil the cleaned artichokes immediately in lemon
water.

Cut ham and mushrooms into small cubes and

sauté in oil, season with salt and pepper. Remove
from pan, add parsley, fill artichokes and place in a
pot with some oil. Cover and cook at low heat for
about 35-45 minutes, pour some water over the
filling from time to time to prevent it from drying
out.
Metabolic Balance

Kohlrabi Viennese Style

Metabolic Schnitzel

Ingredients: Methods: Wash, clean and slice the Kohlrabi

1 serving Kohlrabi (turnip cabbage). Blanch in boiling salt water,
(turnip cabbage) remove, drain and season with salt, pepper and
Spices: salt, pepper, nutmeg.
a dash of nutmeg
1 serving rye crisp bread Grind the crispbread with a hand blender or
1 serving egg(s) kitchen aid to flour and whisk the egg. Season the
Kohlrabi slices, cover with egg and rye crisp bread
and fry on both sides.

Whisk the remaining egg, salt, pepper and fry to

scrambled eggs.
Metabolic Balance

Goat Curry (treat)

Methods: Coat all the meat pieces with the marinade, making sure to get into all the nooks
and crannies of the meat. Cover and allow the mutton to marinate in the refrigerator for
about 8 hours.

Heat cast iron saucepan, add the fast and add all the whole spices.

Ingredients: For the curry:

As they start to crackle, add the onions and fry them on medium flame for about 15 minutes
500g goat meat (I prefer the 2 medium sized onions or 4 to 5 shallots finely until they are light brown in colour. Keep the flame medium to low, depending on whether
baby goat and back leg with the chopped your onions are sticking to the pan or not, and stir often. Add the ground spices, tomatoes
and fry further until the raw aroma is gone.
bones) 1 tomato finely chopped or tomato paste
1 inch cinnamon
Add the meat and increase the flame to high and mix it well till the onion mixture is well
For the marinade: 5 pods green cardamom coated. Fry the meat on high flame till browned, 5-15 minutes. Add sea salt and the water.
Bring it to boil. lower the heat cover and set your timer for 45 minutes. Check on the meat
4-5 cloves of garlic minced 1 black cardamom that its not sticking to the pan.
1.5 inch ginger minced 5 pcs cloves
2 tbsp yogurt 2 dried red chillies (optional) After 45 minutes add the potatoes, stir and cover.
2 tsp turmeric powder 2 bay leaves
few sprigs of cilantro, 1 to 2 tbsp Ghee let the potatoes cook for 20 minutes, add the coconut milk and cook further for 10 minutes.
2 green chillies paste 1/2 cup coconut milk
1/2 cup water or as needed for the desired gravy ****every meat is different but if the its good quality it should cook in 1 hour and half.
Sea salt to taste
1 or 2 potatoes cut into chunks (little bit bigger Spoon it in a your favourite bowl, garnish and Enjoy with steamed rice, #cauliflower rice
that bite sized), I keep the skin #wholegrains of your choice and don't forget the veggies as they will cut down the acidity of
the protein.
1 tbsp roasted coriander powder
2 tsp garam masala For Metabolic Balance readers yogurt can be replaced with thick coconut milk or can be
1 tsp kashmiri chilli powder or paprika completely omitted based on the phase you are in. If you do not have onions, you can use
onion powder in the marinade till onions are added back. Stick to your fats on your
Garnish: cilantro, mint, scallions, green chillies, individualized plan or strict phase replace the fats with the broth. If you don't have goat on
1/2 tsp garam masala your plan, try it with poultry, other meats, tofu or protein mushrooms cooking time will vary.
Or this can be a treat.
 Metabolic Balance

Mango meets mushrooms

Ingredients: Methods: On a hot grill, grill the mango,
1 portion Mango mushrooms. Cook or steam the other veggies on a
(side halves with the skin) pan with of neutral oil like avocado. Some can be
1 portion of the mushrooms (protein) kept raw. On your dinner plate, arrange the grilled
1 portion of veggies (in this picture mango, mushrooms and other vegetables on top.
celery, chayote, green beans and olives) Whisk the dressing and pour on the mangos and
you may choose to divide the veggies veg/ mushrooms. Garnish and Bon appetit!
and lettuce on the side

Variations: As a side dish, choose button

Dressing:
mushrooms for grilling and choose another
1 tbsp Extra virgin olive oil
protein to complete the meal. Cod would be
( if no olive oil on your individualized
lovely with this dish. Replace mango with peaches
plan, switch to flax oil)
or pears for a different look and taste.
1 tsp balsamic vinegar
1 tsp lemon juice or
Make your own variations.
Apple cider vinegar
1 tsp honey or maple juice
( strict phase of Metabolic-Balance
add 1 tbsp pulverized mango)
Salt, some piri piri chilli powder, mint,
cilantro, scallions
Metabolic Balance

Vegetable Lentil Soup

Ingredients: Methods: Wash the lentils, cook with fresh water
1 serving lentils until al dente and drain. Wash, clean and chop the
1 serving vegetables vegetables. Sauté the vegetables with a little oil,
(pumpkin, broccoli, leek) garlic, chili and fill up with vegetable stock, add the
Spices: chili, 1 clove of garlic, lentils, season to taste and cook until soft.
salt, pepper, curry powder, Add fresh parsley before serving.
marjoram, ½ tbsp. chopped
parsley Enjoy with a serving of fresh sourdough
250 ml vegetable stock Rye bread!
 Metabolic Balance

fruity avocado apple salad

Ingredients: Methods: Brown sesame seeds in a dry pan.

½ apple Wash, core and chop the apple.
½ avocado Halve the avocado, remove the stone and
Spices: salt, pepper from the separate the pulp from the skin with a tablespoon.
mill, 1 TBsp. apple cider Dice the pulp. Mix together apple cider vinegar,
vinegar, ½ TBsp. olive oil, sea salt, pepper and olive oil to a dressing.
¼ tsp. sesame seeds Combine the apple and avocado cubes with the
dressing and sprinkle half of the sesame on top.

Enjoy with your protein!

Metabolic Balance

Parsnip yogurt soup

Ingredients: Methods: wash and clean the vegetables and cut
1 serving yogurt them into rough pieces. Brown the leek and the
1 serving vegetables chopped ginger in oil and add the parsnips. Sauté
(parsnip, leek) everything for about 5 minutes, deglaze with broth
5 cm (2″) ginger and simmer for 10 minutes. Then season to taste
300 ml vegetable stock and puree in a blender. Put approx. 2 Tbsp. of
Spices: salt, pepper, sweet yogurt aside (for your protein bite) and stir the rest
paprika powder, a little oil into the soup. Finally season to taste and before
serving season the remaining yogurt with paprika
and garnish the soup with it.
 Metabolic Balance

Fennel and Soybeans soup

Ingredients: Methods: Soak the soybeans in water overnight.

1 serving of soybeans Rinse off the next day. Place in a large saucepan
(and soy sprouts) and add in fresh water. Add the savory to the
1 handful of savory cooking water and cook the soybeans until soft
1 serving of fennel (see package instructions).
1 tsp. of chopped lovage
fresh parsley Wash and clean the fennel, if necessary remove
wild chive the outer leaves, cut into small cubes. Add to the
salt & pepper soybeans and simmer for another 10 minutes or
until soft.

Wash lovage, parsley and chives, spin dry and

chop finely. Season the soybeans with salt, pepper
and your chopped herbs. Enjoy!
Metabolic Balance

Vegetable Broth
Ingredients: Methods: Wash and chop the vegetables to even
1 serving of vegetables sized chunks. Add all the vegetables with the spices
(carrots, leek, fennel, celery, and herbs to a large heavy based pot. Pour in 1 liter
cabbage, onion) or other root (34 fl.oz.) of cold water, bring to the boil, simmer
veggies on hand lightly for about 1 hour and leave to steep for half
an hour. Lastly add the parsley and garlic. Simmer
fresh parsley for another 10 mins.
Real salt
Pepper Finally pour everything through a fine sieve and
fresh ginger season to taste.
fresh garlic
fresh parsley chopped It's best to prepare a larger amount and freeze it in
several servings. Then you'll always have fresh
Herbs like : thyme, rosemary, vegetable broth.
oregano, marjoram
 Metabolic Balance

Carrot Ginger soup

Ingredients: Methods: In Stockpot, heat up the fats of your

1 tbsp coconut oil or Gee choice sauté the onions till translucent and not
1/2 inch piece fresh ginger, brown, add the chopped carrots ginger, turmeric,,
peeled and chopped cayenne, sea salt and the broth. Bring it to boil
500 gm carrots, and once carrots are slightly soft, Blend it in your
peeled and chopped blender. I used #vitamix, be careful to start at a
2 cups vegetable broth very low setting as the mixture will be very hot.
1/2 cup spinach finely chopped Pour it back in the pot, add some cheese and
1/8 to 1/4 th tsp.of cayenne pepper spinach. Let the cheese warm up
1 tsp turmeric powder and dissolve.
Some parsley or cilantro to garnish
Sea Salt Pour the soup in your favourite bowl, drizzle
Goat cheese, per the plan some crumbs goat cheese and parsley.
Raw honey (optional) - for MB Drizzle some melted honey and lemon juice
nutrition plan during relaxed and slurp way.
phase only
Lemon juice
Metabolic Balance

Spice-Roasted Pumpkin
Ingredients: Methods: Pre-heat oven to 400 F. Combine the
1 serving of pumpkin 3 tbsp. pumpkin chunks with the oil and spices in a large
oil roasting tray and coat well. Place the pumpkin in
1/4 tsp, garam masala the oven and allow to roast for 45 minutes or until
1/4 tsp, ground coriander the pumpkin is cooked through and starting to
1/4 tps. Ground cumin caramelize. Remove from the oven and serve with
1/4 tps. Cinnamon fresh cilantro and a squeeze of fresh lime juice.
1/4 tps. Smoked Paprika
1/2 tps. Salt
Black pepper

(optional)
Fresh cilantro, to serve Lime
wedges, to serve
 Metabolic Balance

Eggplant schnitzels
with shiitake mushrooms

Ingredients: Methods: Wash eggplant and take off the two

1 serving eggplant ends. Cut eggplant lengthwise into 3 cm thick
1 serving shiitake mushrooms slices. Salt and leave to stand for about 10
Spices: sea salt, freshly ground minutes for the water to be drawn out.
pepper
Herbs: 1 TBsp. chopped parsley or In the meantime, wipe the mushrooms with a
for those who love coriander also piece of kitchen towel (do not wash) and slice
1/4 TBsp. of coriander finely. Rinse eggplant slices with cold water
Olive oil to sauté and squeeze them flat with your hands.

Fry in olive oil and keep warm.

Gently sauté the mushrooms in the oil and season

to taste.

Arrange eggplant slices on a plate with

mushrooms and parsley. Yummy!
Metabolic Balance

Curly Kale with Spicy Mango

Ingredients: Methods: clean, wash and coarsely chop the
1 serving vegetables cabbage. Halve leek, wash and finely chop. Clean
(curly kale, the white part mushrooms with kitchen towel and cut in quarters.
of leek, button mushrooms) Halve the chili pepper lengthwise and remove
seeds, cut into fine cubes. Peel garlic and ginger
1 serving diced mango and dice finely. Heat the oil and gently sauté garlic,
ginger and leek until translucent, add chili and
cracked cardamom pods. Add mushrooms and cook
Spices: sea salt, freshly ground
for 3 minutes. Add the chopped cabbage and cook
black pepper, 1 clove of garlic,
for another 3 minutes. Deglaze with vegetable
1 chili pepper (to taste), 2cm
stock and simmer for 5 minutes, season with salt
(about 1″) fresh ginger root, 2
and pepper to taste.
whole green cardamom pods,
some coconut oil, 50 ml
vegetable stock Add half a serving of diced fresh mango (you can
enjoy the rest of the mango as a dessert). Bring to
the boil again and season to taste. Serve with the
protein of your choice.
 Metabolic Balance

Fennel, endive
and apple Salad
Ingredients: Methods: The bitterness of endive and Licorice
3 simple ingredients of sliced taste of fennel and sweetness of an apple made
fennel, endive and apple drizzled this a beautiful salad.
with flax oil, sea salt, black pepper.
Garnish with fennel greens.
Metabolic Balance

Salmon patties
Ingredients: Methods: put salmon in processor and chop finely
Salmon (take the weight or in chunks, remove into bowl.
specified on your
#metabolicbalance add salt, pepper, garlic powder, paprika, chopped
individualized plan) onions, shallot, chopped parsley etc.
Chopped onions
Sea salt
add a little rye breadcrumbs at a time until it starts
Garlic powder or freshly
coming together. Make your patties, and place on
minced garlic
heated griddle. Cook through and serve.
Paprika
Sea Salt
Chopped fresh parsley *Option is to also add a little mashed avocado to
Avocado (optional) help with the binding process.
Rye bread crumbs
(rye crackers ground)
Oil
 Metabolic Balance

Avocado meets mango

Ingredients: Methods: Perfect with a side of grilled fillet of
Avocado, mango, red onions, fish or a protein of your choice. I had it with my
red pepper, cilantro and lime eggs this morning for brunch

Season it with turmeric powder, sea

salt, cayenne.
Metabolic Balance

Mango ice cream

Ingredients: Methods: All you need is a blender!
Frozen mangos blended with
coconut cream, sea salt along
with pinch of cardamom and
saffron for ethnic kulfi like
flavour
 Metabolic Balance

Shepard’s pie
Ingredients: Methods: In a hot cast iron pan melt the preferred healthy fat
650 g grass fed organic ground beef of your choice, add onions, garlic, ginger, sauté for a bit, add
(Poultry, lamb or vegetarian option will be grated zucchini and carrots and stir till dry. Add the ground meat and
firm tofu or mushrooms) all the seasonings and herbs. Sauté till browned and dry
1 medium zucchini, shredded
1 medium carrot, shredded
Heat the oven to 350 F. Mash the potatoes, cauliflower with a
1 yellow onion, chopped
potato masher, choice of fat and milk. Add the seasonings and
1/2tsp of each of these:
whisk or blend with a hand whisker till smooth.
black pepper, sage, rosemary,
thyme, oregano
1 tsp coriander ground In a choice of your casserole (9-12 inches) spread the meat and
2 garlic cloves minced evenly. Spread the mashed cauliflower even on top. Using a fork
1 inch ginger minced form peaks, dot it with rest of the fat. Cover the pot with
1 tsp chilli powder aluminium foil and bake for 30 minutes, remove the foil and
1/2 cup chopped parsley bake it further for 15-20 minutes till the top is slightly brown.
1 tbsp Ghee or coconut oil
Crust: 2 to 3 potatoes and Enjoy with a side of salad. In my kitchen, my salad was chopped
1/2 cauliflower head also boiled till pears, massaged kale, julienned romaine, fennel sliced thin,
tender enough to mash thinly sliced red onions, pomegranate, EVO, I like to put the
1/2 a cup oats milk or coconut milk fennel greens. It gives a yummy Licorice flavour. Add other
1 tbsp Ghee or coconut oil+ 1 more seasonings and herbs of your choice. Or keep it simple with sea
Sea salt and black pepper salt and pepper.
1/4 tsp nutmeg
Metabolic Balance

Spiced muffins
Ingredients: Methods: Heat the oven to 350 F
Dry Stuff : Line the muffin tray or a cake pan with
1 and 1/2 cups spelt flour parchment paper. In a bowl, whisk the honey
1/2 cup almond flour and egg till smooth and silky. Add the Ghee and
1 tbsp ground flax whisk it further. Add all the other wet
1 tsp baking powder and ingredients except for apple cider vinegar. Mix
1 tsp baking soda it well. Add the Apple cider vinegar. Mix gently.
1 tbsp cinnamon Add the flours and mix until no lumps are
1/4 tsp nutmeg visible.
1/2 tsp sea salt
Wet stuff: Add the additional ingredients. Mix gently and
2/3 cups of honey or coconut sugar scoop out the mixture in the muffin tray or cake
1/4 cup of Ghee or coconut oil pan and bake for 35 minutes or till the middle is
1 egg or Flax egg baked. Do a toothpick test.
1 pear seeds removed and blended
with 2 cups of carrots
Cool it for 10-15 mins
1/3 cup of almond milk or oats milk
This will be an amazing breakfast treat for
or coconut milk or water
#metabolicbalance followers as on Metabolic
1 tbsp Apple cider vinegar
Balance we treat guilt free after the strict
Additions (optional) 2 tbsp raisins,
phase
2 tbsp sunflower seeds, 1 tbsp
desiccated unsweetened coconut.
 Metabolic Balance

Cashew Mango
Coconut Balls
Ingredients: Methods: Soak dried mango and drain well.
70g dried mangoes Combine the cashew nuts, mango and grated
(soak for approx. 30 min) coconut in a processor until you have a uniform
70g cashews mix. Form little balls and roll them in additional
(if possible, also soak beforehand) coconut flakes.
35g grated coconut
additional grated coconut to cover
the outside of the balls
Metabolic Balance

Roasted butternut squash

and pepper soup
Ingredients: Methods: Heat the oven at 375 F, place all
Butternut squash, peeled and diced the veggies with the coconut oil and and the
1 red pepper and other coloured seasonings and roast for 20-25 minutes or until
peppers(no green pepper) the squash is fork tender. Add all the roasted
1 tomato veggies in a blender, 1 cup of vegetable broth,
1 shallot or onions coconut milk and blend till smooth in blender.
2 garlic cloves
Mineral rich salt, my favourite is Heat the soup in a pot, do not boil. Pour in your
always Redmond Real Salt choice of bowl. Garnish with crushed pepper,
Black pepper or crushed red pepper broken curry leaves or the choice of your herb
1 tbsp coconut oil and slurp away.

To finish: 1 cup of vegetable broth, 1/4 **Tip for my Metabolic Balance clients, measure your
cup coconut milk, more veggies broth portion raw for the veggies, oils and coconut oil is
or water needed for the consistency phase dependent. On strict phase. When roasting add
you desire, fresh curry leaves broken in vegetable broth and not the coconut oil. Stir in a
in pieces (optional), portion of goat cheese or blend in soft sprouted tofu.
Coconut milk is completely okay in relaxed phase of
try your favourite herb, sage or thyme
the plan.
also would be nice
 Metabolic Balance

Rye Bread with 100% Rye Flour

Ingredients: Methods:
Sourdough / Pre Dough: Making The Sourdough : Mix the Sourdough Starter (see recipe on the blog:
60 g Sourdough Starter http://mygerman.recipes/how-to-make-and-feed-sourdough-starter/ with the water, salt and rye flour.
(see recipe https://youtu.be/vr5bIklmhrk) Cover and place in a warm area at about 30°C for 24 hours.
270 g Rye Flour
300 ml Water Making the Bread Dough :
6 g Salt Put the boiling water into a large bowl and add the rye flour, salt and honey and mix it all together.
Now add the Sourdough that you started the day before. If your sourdough starter is rather young and the
Bread Dough: sourdough seems to be not very active, add a little yeast to the dough. Mix everything with your hands until all flour
100 % of the Sourdough from above, is incorporated. Cover and let rise for an hour or until it has increased its size by one third. Place a good amount of
made the day before flour on a large board and put the dough on top of it. Begin folding the dough from the top to the center, rotate it 90°
300 g Rye Flour and again fold the top of the dough to the center. Continue to do this until you made it two to three times around.
162 ml Boiling Water Dust a proofing basket or bowl with a thick layer of rye flour and put the dough into it. Let rise until it has almost
24 g Honey (can be omitted) doubled its size (about 1 hour). After the first 30 minutes: Preheat the oven to 250°C / 482 °F with the baking sheet
7 g Salt in it. When the hour is over: Flip the bread onto the hot baking sheet and place it in the oven. Then reduce the heat to
230°C / 446°F. Bake for about 60 minutes or until the bread has the preferred color and sounds hollow if you knock
on its bottom. Let the bread cool completely before cutting it. Even better: Wait one day to increase the taste.
Metabolic Balance

Cottage cheese Spread

Ingredients: (for 1 serving) Methods: Peel onion and chop it finely. Wash
1 Portion vegetable (onion, bell peppers and cut them into very small cubes.
pepper, salad)
1 clove of garlic Wash lettuce and let it dry.
Fresh herbs, fresh pepper
1 Portion cottage cheese Peel garlic and chop it finely. Wash the herbs
Salt, Paprika/red pepper powder and chop them finely. Put a bite of the cheese
aside to begin the meal with. Grate the
remaining cheese. Mix the vegetables and
herbs with the cheese.

Add half teaspoon water to make the spread

creamy. Season it with salt, pepper and paprika.
Enjoy the spread with a slice of rye crisp bread.
 Metabolic Balance

Stuffed peppers
Ingredients: (for 1 serving) Methods: Wash peppers, cut stem and remove
1 Portion of vegetable (bell pepper, the seeds. Peel onion and chop into small pieces.
onion, leaf spinach) Wash the spinach, drain and chop it.
1 small clove of garlic Heat pan, put one tablespoon water and steam
Salt, fresh pepper the onion.
1 Portion mozzarella
Peel garlic, press it or chop it finely and add it to
the onions. Add the spinach, salt and pepper. Stuff
the peppers with the spinach mass and put in a
roasting pan. Add 2 tablespoons of water.

Cut mozzarella into thin slices and places on the

pepper. Preheat the oven to 250 ° C and bake the
pepper 5 to 10 minutes.
Metabolic Balance

Eggplant Casserole
Ingredients: (for 1 serving) Methods: Wash and clean the eggplant. Cut it
1 Portion vegetable into thick slices and sprinkle it with salt. After
(eggplant, tomato, onion, celery) 10 minutes put it in a casserole dish.
1 clove of garlic
200 ml vegetable stock Blanch, peel, halve, remove the seeds and chop
Dry oregano, thyme, and sage the flesh of the tomato. Peel onion and garlic.
Salt, Chilli, Paprika Cut onion into quarters and narrow columns,
Ground coriander, Cumin finely chop the garlic.
1 Portion feta cheese/ cottage cheese
Wash the celery and cut it into small cubes.
Heat a pan (with oil from Phase 3) and sauté
onion and garlic in. Add the celery and stew it
shortly. Add the tomato pieces. Add the broth,
herbs and spices and cook it for a while. Put the
tomato sauce over the eggplant slices.

Crumble the feta cheese over it. Preheat the

oven to 220 ° C and bake the casserole for
30 minutes.
 Metabolic Balance

Cabbage cheese rolls

Ingredients: (for 1 serving) Methods: Wash the cabbage and take the leaves
1 Portion white cabbage off. Boil salt water with caraway, preserve and
Salt, Fresh pepper blanch the leaves. Take it out and drain it well.
Ground caraway
Parsley Wash, spin dry and chop parsley. Season the
1 Portion feta cheese or cabbage leaves with salt and pepper. Then stuff
cottage cheese them with the cheese. Put parsley over it.
Metabolic Balance

Crisp bread Bruschetta

Ingredients: (for 1 serving) Methods: Wash and chop tomato and pepper.
1 Portion vegetable (½ tomato, yellow Wash basil leaves and chop finely, about half.
bell pepper, chopped onion)
Fresh basil, Cider vinegar Heat a frying pan and cook the onion, tomato
Salt, pepper and bell pepper pieces in it. Mix the chopped
1 Portion rye crisp bread basil and season with a dash of vinegar, salt and
1 Portion mozzarella pepper. Cook it 5 minutes.

Spread the tomato mixture on the crispbread.

Dice the mozzarella and place on the tomato
mixture. Garnish with the remaining basil
leaves.
 Metabolic Balance

Zucchini Kidney Bean Salad

Ingredients: (for 1 serving) Methods: Soak the beans overnight in cold
1 serving of kidney beans water. The next day, drain. Cook the beans in
1 serving of vegetables (zucchini, fresh water for about 1 hour.
green onions, 1/2 tomato)
1 garlic clove, 1/4 chilli Wash Zucchini and green onions, and slice them.
Granulated vegetable broth (1 tsp) Dice the tomato. Peel garlic and chop finely. Clean
Salt, pepper, thyme and chop the chilli. Heat a frying pan and cook the
Organic Apple Cider Vinegar Zucchini with garlic, chilies and broth. Mix tomato
and spring onion and season with salt, pepper,
vinegar and thyme.

Mix all ingredients together and let the salad

marinate for about 1 hour before serving.
Metabolic Balance

Black Lentil Salad

Ingredients: (for 1 serving) Methods: Wash lentils and cook without salt or
1 serving of black lentils spices for about 18 minutes.
1 serving of vegetables
(celeriac, spring onion, mushrooms) Wash celery and chop it finely. Wash the spring
1 serving papaya (not too ripe) onion. Wipe the mushrooms with a cloth and
Fresh ginger, Freshly chopped parsley slice both of them.
Organic apple vinegar
Mustard (without sugar) Peel papaya, remove the seeds and grate the
Salt and pepper fruit flesh coarsely.
Granulated vegetable broth (1tsp)
For the dressing peel the ginger and grate it
finely. Mix the vinegar, mustard and ginger and
season with salt, pepper and broth.

Mix lentils with vegetable and dressing mix.

Allow the salad to marinate for 1 hour. Sprinkle

with parsley before serving.
 Metabolic Balance

Kidney beans / Rajma Cutlets

Ingredients: (for 1 serving) Methods: Kidney beans soak overnight in cold
1 Serving of Kidney bean water. The next day, drain and cook with fresh
1 Serving of veggies (parsnips, water without salt in about 60 minutes or
spring onion, carrot, pumpkin) pressure cook for 30 minutes. Wash Vegetable,
Salt, pepper, coriander seeds, peel if required and chop them. Heat a pan
cumin, thyme without fat in it and cook the vegetables. Season
1 clove of garlic them with salt and pepper. Take cooked beans,
1/4 chili pepper drain and puree them with some cooking broth.
Add the vegetable and mash them together.
Roast coriander seeds and cumin seeds lightly in a
greaseless pan. Pound them in a pestle and
mortar. Peel garlic and chop it finely. Clean chili
pepper and chop it. Mix all the spices with the
mashed beans and vegetables. From this mixture
make small spheres and flatten them. Heat a
Nonstick Skillet without fat and roast the cutlets.
To tighten the cutlets roast them in the oven at
100 ° C for about 10 minutes.
Metabolic Balance

Lentils With Vegetables Pasta

Ingredients: (for 1 serving) Methods: Wash lentils. Bring to a boil without
1 Serving of lentils salt, and cook over low heat for 15 to 20
Grained vegetable stock (1 tsp). minutes. When they are soft, add vegetable
Cumin, thyme, 1 pinch of nutmeg stock, caraway, thyme, nutmeg and 1 dash
Organic apple cider vinegar vinegar flavour.
1 serving of vegetables
(carrot, radish, Zucchini). Wash the vegetable and peel them with a
Salt, pepper vegetable peeler into thin strips. Blanch the
vegetable ribbons in salted water.

Drain and let dry. Mix the lentils with the

vegetable pasta and season with salt and
pepper.
 Metabolic Balance

Spicy Bean Pot

Ingredients: (for 1 serving) Methods: Soak beans overnight in cold water.
1 serving of white beans/ Kidney The next day, pour off the soaking water and cook
Beans (Rajma) / Black Eyed peas the beans with fresh water for about
(Lobia) 45 minutes (If rajma cook for 60 minutes, if lobia
1 serving of vegetables (french then for 30 minutes. If cooking in the pressure
beans, 1/2 tomato, yellow pepper) cooker then cook for half the time).
Garlic, 1 red chilli
granulated vegetable broth (1tsp) Wash the vegetables and clean them. Slit green
Salt, pepper, ground cumin beans in half. Cut tomato and bell pepper into
small cubes. Peel garlic and chop finely. Wash and
chop the chilli.

Heat a pan without fat and cook the beans with

water, savory broth powder and cook for about
8 minutes. Add tomato and pepper cubes. Season
with garlic, chilli, salt, pepper and cumin. Stir the
cooked beans into the vegetables.
Metabolic Balance

Chickpea soup with Mint

Ingredients: (for 1 serving) Methods: Soak chickpeas overnight. The next
1 Serving of chickpeas day, drain the soaking water and boil the
Mint tea / (tea bag) chickpeas in mint tea, until they are soft. It
1 Serving Vegetables takes about 45 minutes.
(1 / 2 tomato, pumpkin, 1 tsp Onion)
1 Clove of garlic. Wash the vegetables. Dice tomato. Peel
1/2 Chili pepper powder Pumpkin and dice it. Peel and chop garlic. Clean
Vegetable Stock 200 ml and chop chili pepper.
Red chili pepper, cumin
1 tbsp Fresh chopped mint Boil the vegetables in the broth and then cook
over medium heat. Season with garlic, chili, red
chili pepper and cumin.

Drain Chickpeas. Mix with the vegetables.

Before serving, stir the chopped mint.
 Metabolic Balance

Chicken Curry
Ingredients: (for 1 serving) Methods: If you are using cauliflower, parboil the
1 portions of vegetables florets and keeps the water you boiled them in.
(mushrooms, leeks, onion or Heat the spices in a dry frying pan until fragrant
cauliflower for example) (watch out that you don’t burn them!) Add garlic
1 chicken breasts (according to and stir.
your protein weight)
1 tsp of turmeric Add the vegetables and coat with spices. Add
1 tsp of mild or medium curry some oil (if using - phase 3), and pour in some
powder stock to loosen up. Cook covered for a few
1 tsp of Garam Masala minutes until spices and liquid are well combined
1/2 tsp of ground cumin and the vegetables are coated with the resulting
1/2 tsp of ground ginger paste.
1 cloves of garlic
Add the diced chicken. Cook until the chicken is
cooked, stirring regularly. You can add more
liquid if you want more of a sauce. Serve with
some toasted rye bread to mop up the juices.
Metabolic Balance

Basil & Rocket

Marinated Chicken
Ingredients: (for 1 serving) Methods: Place some rocket salad leaves, basil
1 allowances of chicken breast – leaves and garlic in a blender.
chopped
Rocket salad (lettuce allowance) Add the water & oil and blend. Put the chopped
Handful of basil leaves (washed) chicken in a bowl and pour over the marinade.
1/2 tsp chopped garlic Stir until the chicken is coated.
200 ml water
1 tablespoon oil (if using) Cover and leave for a few hours.

Place everything in a sauté pan and cook on a

med heat until the chicken is cooked through.

Serve it hot or cold with rest of the lettuce

allowance.
 Metabolic Balance

Chicken Soup
Ingredients: (for 1 serving) Methods: Wash the meat under cold running
1 portion of chicken or turkey water and cut it into small pieces.
breast
1 portion of vegetables Cut the vegetables according to your plan in small
(celery, kohlrabi, leek, carrot, bell pieces. Peel and chop the garlic.
pepper, green onions, broccoli)
1 clove of garlic Put the meat, vegetables and garlic in a pot and
300 ml chicken broth cover it with water or stock. Cook it gently for 30
Salt and pepper to 40 minutes. Season it with salt, pepper, paprika
Paprika, Parsley and parsley.
Metabolic Balance

Salad with
Chicken / turkey strips
Ingredients: (for 1 serving) Methods: Wash and drain the lettuce and
1 Portion of vegetables (lettuce, vegetable. Chop the vegetable into small
cucumber, radish, tomato, onion) pieces. Peel and finely chop the onion.
1 Portion of chicken/ turkey breast
Salt, Freshly ground pepper, Curry Cut the chicken breast into thin strips. Heat a
powder pan and cook the chicken strips.
1 Apple
Organic apple cider vinegar Add a little water if required. Season it with
salt, pepper and curry powder.

Cut the apple, add it to the meat and cook

shortly. Mix everything and drizzle cider
vinegar over it.

Tip: Instead of apple, pineapple is also tasty

with poultry.
 Metabolic Balance

Chicken with ginger

Ingredients: (for 1 serving) Methods: Peel and dice the onion. Clean
1 Portion of vegetables (onion, 1/2 mushrooms and chop it in small pieces.
tomato, button mushrooms)
1 small chili pepper, fresh ginger, Peel and dice the tomato. Clean and cut the chili.
1 clove of garlic Peel the ginger and cut it into strips. Peel and
1 serving of chicken breast finely chop the garlic.
(Oil from Phase 3)
150 ml chicken broth Cut the chicken breast into thick strips. Heat a
wok (with oil from Phase 3) and cook the meat
with the onion.

Add mushrooms, ginger and chilies. Season it with

chicken broth and garlic. Add tomato.

Tip: Instead of mushrooms and tomato, you can

use carrot and zucchini.
Metabolic Balance

Chicken curry

Ingredients: (for 1 serving) Methods: Wash, peel and chop the eggplant.
1 Portion of vegetables Add salt and wash it with water. Wash, peel and
(eggplant, bell pepper, onion) chop the bell pepper.
1 Portion chicken breast fillet
Salt, Basil Peel and dice the onion. Cut the meat into
(Oil from Phase 3)/ (1 tbsp coconut cubes or thick strips. Heat a pan with a little
cream from Phase 3) water/ vegetable stock and cook the meat.
150 ml vegetable stock
Organic apple cider vinegar, After 5-10 minutes add the vegetable and
(1tsp soy sauce from Phase 3) coconut cream (from phase 3) to the meat.

Boil it with stock and water, until the meat is

soft. Finely chop basil and add it to this curry.

Add vinegar and (soy sauce from phase 3) to

the curry.
 Metabolic Balance

Chicken with tomato

Ingredients: (for 1 serving) Methods: Wash, pat dry and cut the meat into
1 Portion of chicken breast pieces. Peel and chop the onion. Peel and cut the
1 Portion of vegetables tomato.
(onion, tomato, spring onion) Wash and cut the spring onions into rings. Finely
1 small garlic clove, Green chilies, peel and chop the garlic. Finely chop the green
Ginger chili. Peel and cut the ginger. Heat a pan. Add
Salt and pepper, Chili powder, cumin seeds, then add onions and cook them till
Cumin Seed transparent. Add ginger and garlic.

Add the tomato pieces, the spring onion and all

the herbs.

Add the meat to it. Add the seasoning.

Add a little bit of water and cook it for 15 to

20 minutes.
Metabolic Balance

Waldorf salad with chicken

Ingredients: (for 1 serving) Methods: Wash, peel and chop the eggplant.
1 serving of chicken breast Add salt and wash it with water. Wash, peel and
salt, freshly ground pepper chop the bell pepper. Peel and dice the onion.
1 apple
1 serving of vegetables Cut the meat into cubes or thick strips. Heat a
(Celery, Lettuce) pan with a little water/ vegetable stock and
Organic apple cider vinegar cook the meat. After 5-10 minutes add the
vegetable and coconut cream (from phase 3) to
the meat.

Boil it with stock and water, until the meat is

soft. Finely chop basil and add it to this curry.
Add vinegar and (soy sauce from phase 3) to
the curry.
 Metabolic Balance

Fenugreek Chicken
with Vegetables
Ingredients: (for 1 serving) Methods: Wash and chop the chicken breast into
Chicken breast: 200gm small pieces.
Garlic paste: 1/2tsp
Capsicum: one small Cut onion and capsicum into strips. Take a pan
Onion: one small and put it on flame. Add a little garlic paste. Stir
Red Bell Peppers: half and allow it to cook for a few seconds. Add the
Broccoli: Few florets chicken breast pieces. Add salt and black pepper
Salt: ½ tsp (according to taste) and allow to cook. When the chicken is about to
Crushed Black pepper (½ tsp) get cooked, add the dried fenugreek powder.
Dried Fenugreek (1tbsp)
Once cooked, take out the chicken pieces in a
plate and put onions in the pan, add the chopped
vegetables. Allow to cook for a few minutes. Add
the chicken pieces and stir. Add some more salt
and black pepper as per taste. Serve hot.
Metabolic Balance

Fish Curry
Ingredients: (for 1 serving) Methods: Cut fish into bite size pieces. Wash
1 portion fish filet tomatoes and cut into quarters.
1 portion tomatoes
Dried chilli pod Rinse and clean the chilli and chop into small
Fresh Ginger pieces. Peel and chop the Ginger. Put a little
2 tbsp Curcuma water in a pan and heat up. Cook herbs at a low
2 tbsp Cumin heat, constantly stirring.
2 tbsp paprika powder
Mustard powder Add tomatoes and cook shortly while stirring.
Salt Add about 50 ml water, allow to cook and add
salt. Place the fish pieces in pan.

Allow to cook at medium heat with lid slightly

open until done.
 Metabolic Balance

Fish-Filet Julienne
Ingredients: (for 1 serving) Methods: Preheat oven 355° F (180° C), wash
Fish filet (protein portion) vegetables (except the tomato) and cut in very
zucchini, leeks, tomatoes fine strips, blanch quickly.
salt, pepper to taste
balsamic vinegar Wrap tomatoes in aluminum foil and bake for
20 min. Spice fish, set into a baking dish and bake
with tomatoes or alternatively: boil in frying pan
with very little water.

Add balsamic vinegar to vegetables to your liking

and serve with tomatoes and fish.
Metabolic Balance

Tuna - Zucchini rolls

Ingredients: (for 1 serving) Methods: Wash Leek, clean and cut into long
1 serving of veggies thin strips. Blanch in salted water, wash in ice
(Zucchini, leek, spring onion) water and drain in a colander.
Salt, Pepper, Basil
1 Serving of tuna Wash Zucchini and longitudinally peel the pulp
(out of the box without oil) with a potato peeler. Salt the zucchini strips and
Organic apple cider vinegar allow to stand briefly.

Wash Spring onion, clean and cut into thin

slices. Wash, dry, and chop the basil.

Puree Tuna, season with salt and pepper. Mix in

the spring onion and basil. Coat the Zucchini
strips with the tuna mix and tie together with
Leek strips. Rolls seasoning with pepper and
sprinkle with vinegar.

Refrigerate at least 1 hour. Garnish with basil

before serving.
 Metabolic Balance

Lamb Kebabs
Ingredients: (for 1 serving) Methods: Mix all the spices into the lamb mince.
130g or your allowances of lean You can either divide the mixture into two and
lamb mince make two burger patties, or shape the meat
1 tsp of dried thyme (or you can use around barbecue skewers.
fresh thyme too!)
1/2 tsp of dried cumin Either grill or fry until cooked through.
1/2 tsp of ground chilli or
chilli flakes Serve with spinach, avocado and green olive salad
salt and freshly ground pepper or other vegetables according to your nutrition
plan allowance.
Metabolic Balance

Meatloaf (beef/ lamb)

Ingredients: (for 1 serving) Methods: Cut onions and add to ground beef/
1 protein portion of lean ground beef/ ground lamb.
ground lamb
Salt, pepper Blend the frozen vegetables with a hand
Coriander, Basil, oregano blender and add the vegetables to the beef.
1 portion vegetables If taking fresh vegetables wash them, chop
(frozen mixed vegetables, onion) them and then put on slow heat. Cover them
with a lid till they get a little soft/ semi-cooked.

Add seasonings and then mix and shape

into a loaf/ patty. Bake in loaf pan at 350° for
30-45 minutes (Cooking beef to taste).

If using lamb cook at 200o for 20-25 minutes or

till cooked. Let stand for 5 minutes before
turning out of pan, slicing and serving.
 Metabolic Balance

Lamb with Eggplant

Ingredients: (for 1 serving) Methods: Cut the meat into 2.5 cm cubes.
1 portion of lamb meat
1 clove of garlic, coriander Peel garlic and chop it coarsely.
1 serving of vegetables (1/2 hot
pepper, eggplant, tomato, onion) Wash and chop the peppers.
Salt, freshly ground pepper, chili
powder Put the meat in a pot, cover it with water and add
Turmeric, garam Masala, curry the spices. Cover and cook it for about 30
powder minutes.

Wash the eggplant, cut it into cubes and salt it.

Leave it for 15 minutes, then rinse off the skin
under cold water.

Peel and chop the tomato. Peel the onion and

chop it finely. Add the vegetables to the meat and
cook it another 30 minutes. Sprinkle coriander
over it.
Metabolic Balance

Apple Oat Hearts

Ingredients: (for 1 serving) Methods: Mix the apple, oats and milk. Add
1 Apple pureed cinnamon and a vanilla (from a vanilla bean).
35g Rolled Oats Place the mixture into a baking form.
50ml milk
Bake in a preheated oven at 180 C for
35 minutes.
 Metabolic Balance

Apple Cinnamon Oatmeal

Ingredients: (for 1 serving) Methods: Combine the water, and apples in a
Allotted amount of whole milk* saucepan. Bring to a boil over high heat, and stir in
(protein portion) the rolled oats and cinnamon.
1 portion rolled oats
1 cup water Return to a boil, then reduce heat to low, and
1 apple, cored and chopped simmer until thick, about 3 minutes. Spoon into
1 tsp ground cinnamon serving bowls, and pour milk over the cooked
oatmeal or enjoy milk on the side.

Tip: The recipe works well for the unsweetened

soy milk also (if it is on your personalized meal
plan). You may use chopped dried prunes instead
of apples if you want.
Metabolic Balance

Baked Mushrooms
with Thyme
Ingredients: (for 1 serving) Methods: Preheat oven to 375 degrees F.
1 ½ tbsp minced onion
½ tsp minced garlic Whisk together the onion, garlic, thyme and
¼ tsp dried thyme olive oil in a large bowl.
1 tbsp olive oil (from 3rd phase)
Fresh mushrooms quartered Add the mushrooms and toss to coat; season to
Salt and pepper to taste taste with salt and pepper.

Transfer mushroom mixture into a small

baking dish, cover, and bake for 35 minutes,
stirring occasionally.
 Metabolic Balance

Shiitake mushroom with salad

Ingredients: (for 1 serving) Methods: Wash the mushrooms Depending on
1 Portion Shiitake Mushrooms the size cut them into quarters or halves. Heat
1 Portion Vegetables non-stick pan without any fat or oil, put in the
(1 tbs cubed shallot, rocket salad, mushrooms and place a lid on top. Allow them
avocado, ½ tomato) to cook.
Organic apple vinegar
75 ml Vegetable Stock Cut shallots into cubes. Add these to the pan and
Salt, Pepper let cook. Add a little vinegar and add stock.
Thyme/ chive rolls Season with Thyme. Put the lid and allow to cook
for 5 minutes at medium heat.

Meanwhile wash rocket salad and sort. Cut

avocado and tomato into cubes. Arrange on a
plate. Season mushrooms to taste with salt and
pepper, place on the plate and sprinkle with chive.

Tip: The lid is placed on the mushrooms so that

they fry evenly on the whole surface. If not, they
will simply simmer in their own juice and not turn
brown.
Metabolic Balance

Oyster/ Shiitake
mushroom with ginger sauce
Ingredients: (for 1 serving) Methods: Clean Mushrooms with a paper
1 Portion Mushrooms towel or the edge of a knife, but don’t wash. Cut
1 Spring Onion into slightly smaller pieces.
Fresh Ginger
Tabasco Wash spring onion and slice into long pieces.
150 ml Vegetable Stock Peel approx. 1 cm ginger and chop.
Salt, Pepper
1 tsp. Curcuma Heat non-stick pan without oil or fat and fry
1 tbsp freshly chopped chives lightly. Remove from pan and place aside.

Add Shiitake and ginger to pan and fry for

about 5 min. Season with salt, pepper and a
splash of tabasco. Add Curcuma and pour
vegetable stock over.

Allow to boil and add spring onion.

Sprinkle with chive rolls.
 Metabolic Balance

Mushroom Cutlets
Ingredients: (for 1 serving) Methods: Wash the mushrooms. In case using
Oyster Mushrooms (Fresh or dried mushrooms, break them to small pieces and
dried)- your amount (If taking dried grind them. Soak the powdered mushrooms and
mushrooms, take 1/5th of the sieve/ strain them after 15-20 min.
quantity recommended)
Vegetables (Carrots, capsicum, Wash and chop the vegetables finely and put
onion, cabbage or choose from your them in a pan. Allow to cook a little (without oil)
list) till their water evaporates. Put these vegetables
Salt – to taste into a bowl.
Red chili powder- to taste
Garam Masala- 1/4th tsp Add the sieved mushroom. Add salt, spices and
Amchur( Dried mango powder)- a 20 gm of rye flour or a slice of rye bread for
pinch (optional) binding.
Rye flour 25g or more according
to your allowance Mix well all the ingredients and make small
Water ( for soaking) patties/ cutlets. Cook these patties in an oven or
Oil- if on Phase 3 air fryer till brown or crisp.
Metabolic Balance

Shiitake mushrooms
with lettuce
Ingredients: (for 1 serving) Methods: Wash greens, mix arrange on a plate
Mixed greens (Iceberg, head lettuce, with vinegar, salt, water. Sprinkle with herbs.
arugula, spinach, dandelion, etc)
Water, salt, balsamic vinegar Finely chop onion, mix with mushrooms, add
Fresh herbs (chives, basil, salt & pepper and cook in coated frying pan.
chervil, parsley) Add to the salad and eat right away.
Shiitake mushrooms
½ onion, Salt & pepper Serve with red pepper and tomato tossed in
(fresh) or a side dish of red pepper and tomato
(cooked).
 Metabolic Balance

Pumpkin soup with shiitake

Ingredients: (for 1 serving) Methods: Peel the pumpkin, remove the seed
Pumpkin, Carrot and cut the pulp into small pieces.
1 tbsp. chopped onions
Fresh ginger, Wash, peel and cut the carrot into cubes. Put the
1 tsp curry powder, salt, pepper, pumpkin, carrot, onion and ginger with 2 tbsp
250 ml vegetable stock water in one pot and steam it for three minutes.
1 Portion shiitake mushrooms,
2 tbsp lemon juice (phase 3) Flavour it with curry powder and put the
vegetable stock in. Cook it 20 minutes with
medium heat. Wash the shiitake mushrooms,
remove the shafts and cut it in small pieces.

Heat a pan without fat and cook the mushrooms

for 2-4 minutes.

Mash the vegetable with the stock and cook

it 5 more minutes at lower temperature.
Put the shiitake in the soup.
Metabolic Balance

Oyster/ Shiitake
mushroom soup
Ingredients: (for 1 serving) Methods: Clean Mushrooms with a paper
1 Portion Mushrooms towel or the edge of a knife, but don’t wash. Cut
1 Portion Vegetables (asparagus, leek) into thin slices.
350 ml Vegetable Stock
Salt, Pepper, 1 pinch of Nutmeg Wash asparagus, peel from the head down and
freshly chopped parsley cut off the blunt ends.

Wash leek in streaming tap water. Chop

asparagus and leek into small pieces.

Cook vegetables in pot of vegetable stock until

soft. Add oyster mushrooms and simmer.

Add salt, pepper and nutmeg and sprinkle

with parsley.

Tip: use cauliflower and broccoli instead of

asparagus
 Metabolic Balance

Saute Mushroom and

vegetable delight
Ingredients: (for 1 serving) Methods: Take dried mushrooms and cut them
1 Portion Dried Oyster/Shittake into slightly smaller pieces. Soak them in water
Mushrooms for about half an hour. Boil them in water with a
Spring Onion, Capsicum, Carrot little salt for 10-15 minutes or pressure cook
Shredded cabbage them (2-3 whistles). Wash spring onions and slice
Fresh Ginger and Garlic paste into long pieces. Chop carrot and cabbage. Peel
Salt, Red crushed Pepper approx. 1cm ginger and 3-4 garlic cloves and grind
Oregano Seasoning them to a fine paste. Heat the non-stick pan
without oil. Dry Roast the ginger and garlic paste
in the heated pan .Add the mushrooms and
chopped vegetables and stir. keep it a low flame
for 10 minutes and add salt, pepper and oregano
seasoning.

Tip: You can add the recommended oil portion if

in Metabolic Balance Phase III. Vegetables in the
recipe can be substituted according to your
respective plans.
Metabolic Balance

Asia-carrot salad
Ingredients: (for 1 serving) Methods: Wash the soy sprouts. Wash carrots,
1 Portion of soy sprouts peel and coarsely grate.
1 Portion of carrots
(Oil from phase 3) Heat a pan with a little water (oil from Phase 3)
Salt, pepper, Curry powder and fry the soy sprouts and grated carrots in it
Cider vinegar briefly. Season it with curry powder, salt,
(Soy sauce from phase 3) pepper, vinegar (and soy sauce from Phase 3).

Let cool and serve on a plate.

Tip: This is a complete meal, as the sprouts are

the protein. Begin with some soy sprouts. For
dessert, eat a fruit, an apple or pine apple.
 Metabolic Balance

Sprouts and cress dip

Ingredients: (for 1 serving) Methods: Wash and chop the sprouts and put it
1 Portion sprouts (Alfalfa, radish in a bowl. Peel the garlic, press it and add it.
sprouts, garden cress)
1 garlic clove Mix a little bit of water with vinegar, mustard
Cider vinegar powder, salt and pepper and add this to the
Salt, pepper and mustard powder sprouts and cress.

Tip: This dip tastes especially delicious to

artichokes. Therefore wash fresh artichokes,
remove stems and cut the leaf. Cook it in salted
and a splash of vinegar water for 25 to 35
minutes.
Metabolic Balance

Salad with sprouts

Ingredients: (for 1 serving) Methods: Wash and dry the lettuce.
1 Portion vegetable/ lettuce Tear the leaves.
(Iceberg, lollo rosso, bell pepper)
1 Portion sprouts Wash the bell peppers, remove the seeds and
Salt, pepper cut it into cubes. Put all the vegetables and
(Olive oil/ ghee from phase 3) lettuce in a bowl.
Cider vinegar
Green chillies chopped (optional) Take a pan. Put some turmeric and add the
sprouts. Season with salt, pepper. Put a lid
and allow cooking for 5-10 minutes.

Add these cooked sprouts to the lettuce bowl.

Add some apple cider vinegar. Add some more
spices if desired.
 Metabolic Balance

Apple Pancake
Ingredients: (for 1 serving) Methods: Beat egg with soda water. Season it
1 Portion egg with salt and some vanilla.
1 Apple
1 Shot/1 Tbsp of soda water Wash apple, remove the core and grate the flesh.
Salt, Vanilla, Cinnamon
Heat nonstick pan cook the grated apple briefly.
Spread it. Add the whisked egg in and spread over
the apple as to make a pancake.

Sprinkle Apple Pancakes with cinnamon before

serving. Enjoy it for breakfast.
Metabolic Balance

Eggs and Broccoli Salad

Ingredients: (for 1 serving) Methods: Boil egg in vinegar water
1 serving of egg for 10 minutes.
1 serving of vegetables (mushrooms,
1/2 tomato, broccoli, avocado) Clean mushrooms and cut into slices. Dice the
1 serving of Mango tomato. Clean broccoli, divide into florets,
Salt, pepper blanch in salted water and drain.
Organic apple cider vinegar
1 Spring onion greens For the dressing, peel the mango, loosen the
flesh from the core and chop. Loosen the flesh
of the avocado out of the shell. Puree the
mango and avocado together. Season the puree
with salt, pepper and vinegar. If the dressing is
too thick, thin with a little water.

For the salad, peel the eggs and cut into slices.
Mix egg slices with the vegetables and pour the
dressing. Sprinkle with spring onion greens.

Tip: If you cook eggs in vinegar and water, they

do not burst.
 Metabolic Balance

Eggs in Spinach Nest

Ingredients: (for 1 serving) Methods: Wash and chop spinach. Using little
2 Eggs (protein portion) water, fry onion. Add chopped spinach to it.
1 Tbsp. onions Steam, until soft.
Spinach
Salt, Pepper, Nutmeg Spice with salt, pepper and nutmeg.

Using a spoon, make a small pit into the middle of

the spinach. Let raw eggs (w/o shell) slowly slide
into the pit.

Cover pan with a lid keep simmering until eggs

are cooked.

Tip: You can also bake this dish. Layer a baking

tray with baking paper. Put the cooked spinach
and make a nest. Pour the raw eggs into the
centre. Slide tray into the pre heated oven.
Bake at 200 C for about 15 minutes.
Metabolic Balance

Omelette
Ingredients: (for 1 serving) Methods: Whip first three ingredients together
2 whole eggs in a bowl. Set aside. Put small amount of canola
½ tsp salt oil in skillet and spread to coat skillet with
1 tbsp water paper towel (oil is not allowed on phase 2. Use
Canola oil (only after phase 2) small amount of water.)
Sliced vegetable mushrooms
Fresh spinach leaves Lightly saute sliced mushrooms, spinach leaves
1 tsp grated garlic and grated garlic. Remove vegetables from pan
before they are overcooked.

Wipe pan carefully with paper towel to recoat

the skillet. Allow to heat before introducing egg
mixture.

When egg cooks half-way through, flip eggs.

Place vegetable mixture over one half of
cooked eggs and flip second half to cover egg/
vegetable mix. Serve immediately with rye
crispy crackers and a serving of fruit.
 Metabolic Balance

Vegetable Soup
with Poached Egg
Ingredients: (for 1 serving) Methods: In a pot heat 1 liter of water with
1 tbsp. vinegar vinegar to about 70° C, i.e. the water should start
1 serving egg to sparkle. Crack an egg into a small cup, then
1 Serving of veggies place the cup near the surface of hot water and
(cauliflower, cabbage, leek, carrot) gently slide the egg into the water. With a spoon
350 ml vegetable stock nudge the egg white closer to its yolk. This will
Salt, pepper help the egg whites hold together. Turn off the
1 tbsp. chopped spring onion green heat. Cover. Let sit for 4 minutes, until the egg
whites are cooked. Lift the egg out of the pan with
a slotted spoon. Wash vegetables, clean and chop.
Cook in the broth (vegetable stock) and season
with salt and pepper. Add the poached egg to the
vegetables and let it go for another 2 minutes.
Before serving sprinkle some spring onion greens.

Tip: Vegetables serving may include cabbage,

pumpkin, parsnips and broccoli – if it matches
with your food list.
Metabolic Balance

Apple & Pumpkin Salad

Ingredients: (for 1 serving) Methods: Heat a non-stick skillet with no fat,
1 serving of grain mix roast the grain mix.
1 serving Pumpkin
1 Apple Wash pumpkin, remove the seeds and remove
Fresh ginger only the hard parts of the shell. Finely grate the
Salt, Cinnamon pumpkin flesh.

Wash apples, remove the core and grate the

flesh as well. Peel the ginger. Grate it.

Reheat pan and roast pumpkin and apple in it

briefly. Add ginger. Season it with cinnamon and
salt. Finally, sprinkle the roasted grains
on it.

Tip: Ginger makes for a spicy flavour. Those

who like it more sharply spiced can add chilies.
 Metabolic Balance

Grains chutney
Ingredients: (for 1 serving) Methods: Peel the mango and chop it into small
1 Portion mango pieces. Peel the ginger and grate it finely. Put the
Fresh ginger sunflower seeds in a blender and grind it to flour.
½ Portion sunflower seeds
4 drops of chili paste Fry it in a pan (with the grated coconut from
1 knife point of mustard Phase 3). Add the mango cubes to the pan.
1 tbsp apple cider vinegar
Salt Season it with ginger, chili paste, mustard powder,
(2 tbsp. Oil from phase 3)/ vinegar and salt.
(Grated coconut from phase 3)
½ Portion pumpkin seeds If needed add approximately 50 ml of water
(oil from Phase 3.). Place it on a plate and put
the pumpkin seeds over it.

Tip: This preparation can be used as a spread and

tastes delicious with raw vegetables such as
carrot, turnip and celery. Instead of mango,
pineapple or apple can also be used.
Metabolic Balance

Spread with seed mix

Ingredients: (for 1 serving) Methods: Peel the onion and garlic, chop it
1 Portion vegetable (Onion, avocado) finely and put it in a bowl.
1 clove of garlic
Salt, pepper Put the avocado in a bowl.
1 Portion seed mix
Mix everything with a hand blender. Season it
with salt and pepper.

Add the seed mixture to it. Use this spread on

rye bread.

Tip: The seed mixture is allowed from the

second phase in metabolic balance consist of
sunflower seeds and pumpkin cores. You can
make a spread made from sunflower seeds,
pumpkin seeds and enjoy with whole or pureed
pumpkin seeds.
 Metabolic Balance

Pumpkin and Ginger Soup

Ingredients: (for 1 serving) Methods: Heat a non-stick frying pan, roast in it
1 serving of grain mix the grain mix and then remove.
1 teaspoon black sesame
1 serving of vegetables (pumpkin, Toast the sesame well. Wash, peel and roughly
1 tablespoon diced onion) chop the pumpkin.
1 sprig rosemary
1 garlic clove Pluck rosemary needles from its arm and chop
1/2 red chili pepper finely. Peel garlic and chop finely.
Fresh ginger
300 ml vegetable broth Wash and chop the chilli. Peel the ginger and
Salt, pepper grate finely.

Put Vegetable broth in a saucepan and add all

spices. Add pumpkin and onion. Cook till they are
soft.

Puree the vegetables and season with salt and

pepper. Before serving, mix the grains and sesame
seeds to the soup.

Tip: If taking the soup to the office, fill it in a

thermos and pack the seeds and grains
separately.
Metabolic Balance

Mandelade muffins
Ingredients: (for 1 serving) Methods: Soak the almonds and sunflower
30 g almonds seeds overnight.
20 g sunflower seeds
1 apple In the morning set a few seeds aside to eat first
Cinnamon before eating your muffin.

Crush the almonds and sunflower seeds with a

hand pounder.

Grate an apple finely and mix with the seeds.

Fill muffin cups with the mixture and place in a

200 degree oven and bake for 15 minutes.

Let them cool and then sprinkle them with a bit

of cinnamon. Eat your apple muffins with an
espresso or your favourite tea.
 Metabolic Balance

Baked Apple
Ingredients: (for 1 serving) Methods: For Mandelade preparation, soak
1 Serving of almond and almonds and sunflower seeds in cold water
sunflower seed mixture overnight.
l/2 teaspoon cinnamon powder
1 Pinch of cocoa powder. The next day, sieve them to remove excess water.
1 large Apple Puree and season with cinnamon and cocoa
powder.

Wash apple and cut out the core. Take a pot with
little water in it and cook the hollowed-out apple.

Preheat the oven to 200 ° C.

Fill the prepared mandelade in the apple and
put it in a baking dish.

Roast in a hot oven for 10 to 12 minutes.

Metabolic Balance

Cabbage soup
with smoked tofu
Ingredients: (for 1 serving) Methods: Peel the onion, wash the rest of the
1 Portion of vegetable (onion, leek, vegetables and cut everything in small pieces.
white cabbage, cauliflower, carrot, Peel the garlic and chop it finely.
bell pepper)
1 glove of garlic Peel the ginger and chop finely.
Fresh ginger
Salt, pepper, Curry powder Mix the onion and leek and steam it
Caraway seeds in a saucepan.
100 ml vegetable stock or water
Coriander Put 2 tablespoons of water. Season it with curry
1 Portion smoked tofu powder, cumin and garlic. Add the stock, the
remaining vegetables and the ginger.

Cook it with a medium heat and simmer it for as

long as the vegetables are soft.

Meanwhile, wash and chop the coriander

leaves. Dice the tofu. Add both to the vegetable
and cook the soup for about
5 minutes.
 Metabolic Balance

Smoked tofu with carrots

Ingredients: (for 1 serving) Methods: Cut tofu into 3 cm cubes.
1 Portion smoked tofu
1 Portion carrots Wash and slice the carrot into thin strips.
Fresh ginger
Soy sauce (phase 3) Peel the ginger and chop it finely.
Salt, pepper, Curry powder
Heat a wok (with oil from Phase 3) and cook
the carrots and the ginger.

Stir tofu and fry it for about 2 minutes

(Add some soy sauce from Phase 3.)

Season it with salt, pepper and curry powder.

Tip: This recipe tastes good with Zucchini also.

Metabolic Balance

Fried vegetable with Tofu

Ingredients: (for 1 serving) Methods: Peel the onion, wash the rest of the
1 Portion Tofu vegetables and cut everything in small pieces.
1 portion vegetables Peel the garlic and chop it finely.
(carrot, bell pepper, cabbage)
Salt, pepper Peel the ginger and chop finely. Mix the onion
Curry powder and leek and steam it in a saucepan.

Put 2 tablespoons of water. Season it with curry

powder, cumin and garlic.

Add the stock, the remaining vegetables and

the ginger.

Cook it with a medium heat and simmer it for as

long as the vegetables are soft.

Meanwhile, wash and chop the coriander

leaves. Dice the tofu. Add both to the vegetable
and cook the soup for about 5 min.
 Metabolic Balance

Asian Tofu
Ingredients: (for 1 serving) Methods: Wash and slice the mushrooms.
½ Portion button mushrooms
(vegetable) Cut the tofu in small pieces and rub it with salt
1 Portion Tofu or smoked Tofu around. Wash and clean the vegetables.
½ Portion vegetable (black salsify,
carrots, spring onion, hearts Cook the salsify in salted water until it is soft. Cut
of palm) the spring onion in rolls, the carrot into thin strips
Ginger, 1 garlic clove and the palm heart into slices.
1 chili, Fresh pepper
(Oil from phase 3), Peel and chop the ginger and garlic.
(Soy sauce from phase 3)
Clean and cut the chili pepper into thin slices.
Heat a wok (with oil from Phase 3) and sear the
tofu.

Take it out and cut it into 3 centimetre big cubes.

Add spring onion, ginger and garlic in a wok and
let it get glassy.

Stir in the remaining ingredients and the tofu

for 2 minutes. Season it with salt, and pepper (soy
sauce from phase 3)
Metabolic Balance

Tofu recipe
South Indian style
Ingredients: (for 1 serving) Methods: Take a sauce pan and heat it. Put oil.
Tofu- 100 g Put the pan on medium flame.
Vegetables- your portion
(carrot, capsicum & cabbage) Add mustard seeds and let sputter for a few
1 Tbsp Ghee/ canola oil (phase 3) seconds. (In case you are on phase 2, you may
1/4tsp mustard seeds add the seeds to the pan without oil. It still
Few curry leaves tastes wonderful).
Salt (1/4th tsp), turmeric (a pinch) , red
pepper powder (1/4th tsp) Add chopped vegetables and curry leaves.

Chop tofu into small pieces and add to the

vegetables in the pan.

Add salt and turmeric and red pepper powder.

Put a lid and let cook for 3-4 minutes. Remove

the lid and stir.

Serve hot with rye bread or rye chapatti.

 Metabolic Balance

Natural Yoghurt with Fruit

Ingredients: (for 1 serving) Methods: Quarter and core the apple. Cut the
Fruit (1 serving of apple) quarters into thin wedges and sauté them in a hot
Yogurt (3.5% fat) – 1 serving pan with or without water. Sprinkle them with
cinnamon.

Place the yoghurt into a small bowl and add the

cinnamon apples. Add extra cinnamon.

Tip: Add grated apple/ diced papaya

(raw without sautéing) to yoghurt.

Can use any other fruit from your personal fruit

list (papaya/ Kiwi/ Raspberries/ Strawberries/
any other fruit).

A smoothie can be prepared by mixing yoghurt

with any of the frozen fruits in a blender.
Metabolic Balance

Crunchy Fruit Muesli

Ingredients: (for 1 serving) Methods: Cut whole grain bread into small
1 slice whole grain rye bread cubes. Take a non-stick pan without oil and
1 apple roast the bread cubes in it.
Cinnamon
1 serving of yogurt Wash the apples, remove the seeds and cut the
(plain yogurt or soy yogurt) flesh into small pieces.

Spice the apple pieces with cinnamon. Then mix

apple and bread cubes with yogurt.

Tip: Finely grate the apple and then it can be

stirred well in the yogurt.
 Metabolic Balance

Mocha Yoghurt
Ingredients: (for 1 serving) Methods: Mix yoghurt, coffee powder
1 portion natural yoghurt (3.5% fat) and cinnamon. Grate apple and mix in.
1 tsp instant coffee
Cinnamon (a pinch)
If desired ½ apple
Metabolic Balance

Mango Yoghurt
“Ice Cream”
Ingredients: (for 1 serving) Methods: Make this recipe the day before.
1 portion natural yoghurt Place frozen mango, cinnamon and vanilla into
160 g frozen mango blender and puree.
Pinch of cinnamon
Small amount of pure vanilla Stir into yoghurt.
(without added sugar)
Freeze for several hours.

Remove from freezer one half hour before

breakfast (thaw to ice cream consistency)
 Metabolic Balance

Mango Yogurt Drink

Ingredients: (for 1 serving) Methods: Peel Mango, remove the pulp from the
1 Portion of fruit (soft mango) core and cut into small cubes.
1 Serving of yogurt
(plain yogurt or soy yogurt) Mix Mango cubes in the yogurt and puree with a
100 ml of ice cold soda water blender.
1 Pinch saffron threads
Mix ice-cold soda water with the Mango cream.

Fill the drink into a glass and decorate with

saffron threads.

Tip: in phase 3, stir in coconut milk.

Metabolic Balance

Herb curd
Ingredients: (for 1 serving) Methods: Stir the curd with some mineral
1 Portion curd water until it gets creamy.
Mineral water
1 clove of garlic Peel the garlic and wash the herbs.
Parsley, cress, chive
Salt, red pepper, black pepper, Chop both finely and mix it with the curd.
curry powder Season it with salt and spices.

Tip: Eat it with stripes of cucumber, cabbage,

tomato and bell pepper.
 Metabolic Balance

Sandwich Italia
Ingredients: (for 1 serving) Methods: Mix the curd or the cream cheese until
1 Portion vegetable it gets creamy and put a bite aside to start the
(½ tomato, rocket) meal with.
1 Portion curd or cream cheese
1 Portion rye bread Wash half tomato and chop it finely.
Salt, pepper
Cider vinegar Mix the tomato pieces with the remaining curd or
cream cheese.

Wash and spin dry the rocket.

Spread each slice of crisp bread with tomato

cheese / tomato cream cheese and place top it up
with rocket leaves.

Season it with salt, pepper and a few drops of

vinegar.