BANANA PANCAKES (MEP 2) ESTIMATED COOKING TIME: 25 minutes
- 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
- 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).
- Over low-medium heat, melt coconut oil or butter in a frying pan.
- 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.
- 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
- 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)
- Cook brown rice in a medium sized saucepan
- While the rice is cooking; in a large/medium sized pan over medium heat, cook onions and garlic in organic butter until soft.
- Add chicken and cook until no longer pink
- Add green beans, broccoli, carrot and stir-fry until crisp (or soft depending on how you like your veggies)
- Add tahini and tamari, and stir through thoroughly (add a little water if tahini is too thick).
- Let the ingredients in the pan simmer for about 2-3 minutes on low heat.
- Drain brown rice, then add it to the pan with the rest of the ingredients and stir through.
- 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
- 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)
- Preheat the oven to 200 degrees.
- Cook sweet potato pieces in a saucepan of boiling water, until tender.
- While the sweet potato is cooking; saute the onion and garlic in organic butter in a pan over medium to high heat.
- Once the onion and garlic is soft, add the beef mince and cook until brown.
- Add the vegetables to the pan, followed shortly by the coconut aminos and mix through.
- Allow the ingredients in the pan to continue to cook on low to medium heat, until vegetables begin to soften.
- 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.
- 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.
- 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.
- Place the dish in the oven to for 10-15 minutes, or until cheese is melted.
BANANA MUFFINS (MEP 2)
MAKES APPROXIMATELY: 10 ESTIMATED COOKING TIME: 45 minutes
- 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
- Preheat the oven to 170 degrees. Line a muffin tray with paper muffin cups.
- Beat the egg yolks on high with an electric mixer for about 2 minutes, until pale.
- 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.
- In a separate bowl, whisk egg whites until soft peaks form, then fold into batter.
- 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
- 1 whole cauliflower, chopped
- 1 tbsp. olive oil
- Himalayan salt, to taste
- Preheat oven to 180 degree and line a tray with baking paper
- Put cauliflower pieces, olive oil and himalayan salt into a bowl
- With your hands, mix the ingredients until the cauliflower pieces are evenly coated.
- 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.