Metabolic Eating Plan Recipes!

Overview

The below recipes have been created by our Practice Manager Eliza to assist clients who are on the Metabolic Eating Plan (MEP) and those that have gone through it to have simple and easy to make recipes to optimise their health. We always recommend only buying organic/biodynamic and local produce, with the recipes being made with this in mind.

CHICKEN PESTO ZOODLES (MEP 1 & 2)

Serves approximately: 4       
Estimated cooking time:
30 minutes

Ingredients

  • 3-4 free range chicken breasts, diced
  • 3 zucchinis
  • 1 punnet cherry tomatoes *for Stage 2 MEP only
  • ¼ pumpkin, peeled and cubed
  • ¾ cup almonds
  • ¼ cup olive oil (for pesto)
  • 1 red chili, deseeded
  • 1 bunch fresh basil
  • 1 lemon, juiced
  • 1 tbs. coconut oil, melted
  • 1 tbsp. organic olive oil (for pan)
  • Himalayan salt and pepper

Instructions

  1. Preheat oven to 180°C and line a baking tray with baking paper.
  2. Place the pumpkin cubes on to the baking tray and drizzle with the coconut oil.
  3. Place in to the oven for 20 minutes.
  4. While the pumpkin is roasting;
  5. Heat a little olive oil in a large frying pan over medium-high heat and add chicken pieces - as the chicken pieces cook sprinkle some Himalayan salt and pepper to taste.
  6. After the pumpkin has roasted, add the cherry tomatoes to the baking tray and cook both the pumpkin and cherry tomatoes for a further 20 minutes.
  7. Spiralise/peel your zucchinis in to a large bowl - if you do not have a spiraliser you can use a julienne peeler or a potato peeler and make fettuccine style zoodles (zucchini noodles).
  8. In a blender or food processor, blend the almonds, olive oil, chili, basil, lemon, salt and pepper until just smooth, with a bit of crunch.
  9. Once the pumpkin and cherry tomatoes are cooked, add the basil pesto, pumpkin, tomatoes and chicken to the zoodles and mix well.

SAN CHOY BAU (MEP 1)

Serves approximately: 4       
Estimated cooking time: 30 minutes

Ingredients

  • 500 g mince (organic beef or chicken)
  • Iceberg lettuce leaves
  • 1 brown onion, diced
  • 1 clove garlic, chopped
  • 1 carrot, grated
  • 1 zucchini, grated
  • 1 cup of red cabbage, chopped
  • ½ cup almonds, flaked or slivered
  • 1 cup coriander, chopped
  • 1 lime, cut in wedges
  • 1 red chili, finely chopped
  • A splash of organic coconut aminos
  • Coconut oil or olive oil (for pan)

Instructions

  1. Saute the onions and garlic in an oil coated pan over high heat.
  2. Add the mince and cook through until browned.
  3. In the pan, combine zucchini, carrot, cabbage and almond flakes/slivers with the mince.
  4. Stir through coconut aminos.
  5. Allow the ingredients to heat through.
  6. While the vegtables, almond flakes/slivers and sauce are heating, set out your iceberg lettuce cups onto plates.
  7. Spoon your mince mixture into the lettuce cups.
  8. Garnish with chopped coriander, chili and a squeeze of lime.

* Organic Coconut Aminos is a soy free soy sauce substitute. The brand used is Niulife.
* If you are on Stage 3 of the Metabolic Eating Plan, you may choose to add a tbsp. of raw honey along with the coconut aminos.

Satay chicken (MEP 1)             

Serves approximately: 4                       
Estimated cooking time:
40 minutes

 Ingredients

  • 500g organic chicken thigh, cubed (free range and biodynamic)
  • 1 onion, diced
  • ½ a lemon, juiced
  • ¼ cup tahini or almond butter
  • 3 tbsp. organic coconut aminos
  • 2 tbsp. sesame seeds
  • 1 tsp. ground turmeric
  • 1 cm piece ginger, chopped
  • Coconut oil or olive oil for pan
  • Green vegetables of your choice (i.e. broccoli, green beans, zucchini etc.)

Instructions

  1. Over high heat, steam green vegetables until they have soften, yet still holding shape.
  2. In a large fry pan over medium heat, melt a little coconut oil and add the chopped onion and ginger, sauté until soft.
  3. Add the chicken pieces and cook for about 3-4 minutes or until just white.
  4. Stir through the tahini (or almond butter), lemon juice, turmeric, coconut aminos – the sauce should thicken.
  5. Continue to cook until the sauce is simmering and the chicken is cooked.
  6. Serve with green vegetables of your choice.

* You may also like to serve the Satay Chicken with organic rice or organic quinoa.
* Organic Coconut Aminos is a soy free soy sauce substitute. The brand used is Niulife.

VEGIE FRITTERS (MEP 2)              

Serves approximately: 4                       
Estimated cooking time: 35 minutes

Ingredients

  • 2 zucchinis, grated
  • 1 medium gold sweet potato, grated (any type of sweet potato is fine also)
  • ½ brown onion, grated
  • 1 cup almond meal (any gluten/wheat free flour of your choice is fine also)
  • 2 free range eggs
  • 2 garlic cloves, minced
  • Light sprinkle of cayenne pepper
  • Himalayan salt and pepper, to taste
  • Olive oil (for pan)
  • 1 avocado, diced (to garnish)
  • Shallots, diced (to garnish)

 Instructions

  1. Grate all vegetables.
  2. Mix vegetables with almond flour, eggs, garlic cloves, cayenne pepper, Himalayan salt and pepper with your hands.
  3. Mould 7-8 fritters and flatten them out (1cm thick).
  4. Heat olive oil in a large pan over medium-high heat, then place the patties in the pan without overcrowding.
  5. Cook each fritter for 5-7 minutes per side, until fritters are browned.
  6. Top with avocado and shallots.