Metabolic Eating Plan Recipes 2

BANANA PANCAKES (MEP 2)                                               ESTIMATED COOKING TIME: 25 minutes

 INGREDIENTS

  • 3 ripe bananas, mashed
  • 3 eggs
  • 3/4 cup of gluten-free buckwheat flour (you could also use coconut flour, almond meal or another gluten free flour of your choice)
  • 1/2 tsp. cinnamon
  • 1 tbsp. coconut oil or butter
  • 1 dollop coconut yoghurt
  • 1 handful of your favourite berries

INSTRUCTIONS

  1. In a bowl, use an electric mixer or whisk to combine the mashed banana, eggs, buckwheat flour and cinnamon until it form a thick runny batter (if the batter is too runny, add a little more buckwheat flour).
  2. Over low-medium heat, melt coconut oil or butter in a frying pan.
  3. Pour batter into pan to create your preferred sized pancake (I poured about 1/3 of a cup of batter to create each pancake) and let it cook until bubbles start to form or the underside is a golden brown, then flip to allow the other side to cook. Repeat this process until all of the batter has been used.
  4. Serve pancakes with a dollop of coconut yoghurt and fresh berries (or your chosen MEP friendly topping)

STIR-FRY CAP CUPS (MEP 1)

SERVES APPROXIMATELY: 4 OR MORE                                    ESTIMATED COOKING TIME: 30 minutes

INGREDIENTS

  • 500g chicken, diced (free range and biodynamic)
  • 1 cup brown rice
  • Organic butter (for pan)
  • 1 brown onion, diced
  • 2 cloves garlic, sliced
  • 3-4 capsicums (any colour), top chopped off and hollowed
  • 1 cup green beans, chopped
  • 1 broccoli, chopped
  • 2 carrots, thinly sliced (I used a vegetable peeler to make ribbons)
  • Himalayan salt (to taste)
  • 3 tbsp. tamari
  • 1 tbsp. tahini (you can use hulled or unhulled, I used hulled)

INSTRUCTIONS

  1. Cook brown rice in a medium sized saucepan
  2. While the rice is cooking; in a large/medium sized pan over medium heat, cook onions and garlic in organic butter until soft.
  3. Add chicken and cook until no longer pink
  4. Add green beans, broccoli, carrot and stir-fry until crisp (or soft depending on how you like your veggies)
  5. Add tahini and tamari, and stir through thoroughly (add a little water if tahini is too thick).
  6. Let the ingredients in the pan simmer for about 2-3 minutes on low heat.
  7. Drain brown rice, then add it to the pan with the rest of the ingredients and stir through.
  8. Serve the chicken stir-fry in the capsicum cups.

*I enjoy the freshness of uncooked capsicums, however if cooked capsicum cups is more your style, feel free to roast them on a lined tray in the oven on 200 degrees for 5-10 minutes.

 SWEET POTATO SHEPHERD'S PIE (MEP 1 & 2)

SERVES APPROXIMATELY: 6                                        ESTIMATED COOKING TIME: 45 minutes

INGREDIENTS

  • 500-600g organic beef mince
  • 3 sweet potatoes, peeled and chopped
  • 2 zucchinis, diced
  • 1 broccoli, chopped
  • 1 brown onion, chopped
  • 1 capsicum, chopped
  • 2 carrots, grated or chopped into small pieces
  • 1 cup of peas
  • 2-3 cloves of garlic, finely chopped or minced
  • 5 tbsp. coconut aminos
  • Light sprinkle cayenne pepper (optional)
  • 1 ½ organic biodynamic cheese, grated (MEP 2 only)
  • 200g organic butter
  • Organic butter (for pan)
  • Himalayan salt and pepper (to taste)

INSTRUCTIONS

  1. Preheat the oven to 200 degrees.
  2. Cook sweet potato pieces in a saucepan of boiling water, until tender.
  3. While the sweet potato is cooking; saute the onion and garlic in organic butter in a pan over medium to high heat.
  4. Once the onion and garlic is soft, add the beef mince and cook until brown.
  5. Add the vegetables to the pan, followed shortly by the coconut aminos and mix through.
  6. Allow the ingredients in the pan to continue to cook on low to medium heat, until vegetables begin to soften.
  7. While the vegetables are softening; drain the water from the saucepan in which the sweet potato has been cooking, add the 200g of organic butter to the sweet potato in the saucepan and mash.
  8. Transfer the ingredients from the pan to a shallow ovenproof dish, spread evenly as the bottom layer and then evenly spread the mashed sweet potato on top.
  9. For people in Stage 2 of The Metabolic Eating Plan, you may choose to sprinkle organic biodynamic cheese on top of the mashed sweet potato.
  10. Place the dish in the oven to for 10-15 minutes, or until cheese is melted.
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BANANA MUFFINS (MEP 2)                       

MAKES APPROXIMATELY: 10                                      ESTIMATED COOKING TIME: 45 minutes

INGREDIENTS

  • 3 eggs, separated
  • ½ cup coconut oil, melted
  • 1 tsp. pure vanilla extract or 1 vanilla bean, seeds scraped (no essence)
  • 5 ripe bananas, 4 mashed and 1 sliced (best at room temperature)
  • 1 tsp. cinnamon
  • 1 tsp. gluten-free baking powder
  • 2 cups almond meal

INSTRUCTIONS

  1. Preheat the oven to 170 degrees. Line a muffin tray with paper muffin cups.
  2. Beat the egg yolks on high with an electric mixer for about 2 minutes, until pale.
  3. Add the melted coconut oil, vanilla, mashed banana, almond meal, gluten-free baking powder and cinnamon, and mix until well combined. (If the bananas are extra ripe and have made the mixture a bit too runny i.e. like pancake mixture, then add a little more almond meal.
  4. In a separate bowl, whisk egg whites until soft peaks form, then fold into batter.
  5. Divide the batter between the muffin cups, place a slice of banana on each muffin and place tray in oven to bake for 25-30 minutes or until golden. 

POPCORN CAULIFLOWER (MEP 1)

SERVES APPROXIMATELY: 4                                        ESTIMATED COOKING TIME: 30 MINUTES

INGREDIENTS

  • 1 whole cauliflower, chopped
  • 1 tbsp. olive oil
  • Himalayan salt, to taste

INSTRUCTIONS

  1. Preheat oven to 180 degree and line a tray with baking paper
  2. Put cauliflower pieces, olive oil and himalayan salt into a bowl
  3. With your hands, mix the ingredients until the cauliflower pieces are evenly coated.
  4. Scatter cauliflower pieces evenly on tray and cook in oven for about 20-25 minutes or until the pieces start to brown.

*Feel free to add your favourite herbs and/or spices to give the popcorn cauliflower extra flavour.