METABOLIC EATING PLAN RECIPES 3

Our multi-talented Practice Manager Eliza has created a new batch of healthy recipes specifically aimed for those who choose a healthier way to eat whilst still producing tantalisingly mouthwatering recipes that are completely guilt free!

 

THAI-STYLE BEEF SALAD

*Metabolic Eating Plan Stage: One

INGREDIENTS

  • 400-500g organic steak
  • 1 cos lettuce, chopped
  • 1 red capsicum, sliced
  • 2 lebanese cucumbers, sliced
  • 1-2 carrots, grated
  • 1 bunch corriander, roughly chopped
  • 1 bunch mint, roughly chopped
  • 1/3 cup coconut aminos
  • 1 tbsp. ginger, minced
  • 3 garlic cloves, minced
  • 1 red chilli, finely chopped
  • 1 lime, juiced
  • 2 tbsp. slivered almonds
  • Himalayan salt and black pepper, to taste

SALAD DRESSING

  • 2 tbsp. extra virgin olive oil
  • 3 tbsp. coconut aminos;
  • 1 red chilli, finely chopped
  • 1 lime, juiced and zest

INSTRUCTIONS

  1. In a bowl, mix the ginger, garlic, red chilli, lime juice, and coconut aminos.
  2. Pour the marinade into a shallow dish and thoroughly coat the steak in the marinade. Cover the dish with glad wrap and allow the steak to marinate for 30 minutes to 1 hour in the fridge.
  3. As the meat is marinating, add all of the ingredients for the salad dressing into a bowl and whisk until well combined.
  4. Over medium to high heat, cook the beef until medium rare; approximately 4 minutes on each side
  5. Let the steak rest for about 3 minutes, and slice.
  6. In a large bowl toss together the lettuce, carrot, capsicum, cucumber, slivered almonds, coriander and mint.
  7. Drizzle the dressing on top, as desired.
  8. Serve salad with sliced steak on top.

 

ROAST VEGETABLE, BABA GHANOUSH AND POMEGRANATE SALAD

*Metabolic Eating Plan Stage: One

INGREDIENTS

  • 4 beetroot, chopped into pieces
  • 2 sweet potatoes, chopped into pieces
  • 1 pomegranate, seeded (optional - MEP Stage Two)
  • 3 cups baby spinach
  • 2 tbsp. pepitas or slivered/flaked almonds
  • 1/2 cauliflower, chopped
  • 1 small bunch of dutch carrots, ends chopped off (can use any type of carrot, you may also cut them if you prefer)
  • 1 tbsp. virgin olive oil
  • Himalayan salt and pepper to taste

BABA GHANOUSH

  • 2 large eggplants
  • 2 garlic cloves, minced
  • 2 tbsp. lemon juice
  • 2 tbsp. tahini (optional)
  • 3 tsp. coconut oil (melted)
  • 1 tsp. cumin (optional)
  • Himalayan salt and pepper to taste
  • Fresh parsley, to garnish

INSTRUCTIONS

  1. Preheat oven to 200 degrees.
  2. Pierce the skin of the eggplants a few times with a fork.
  3. Place eggplants on a baking tray and roast in oven for approximately 35 minutes.
  4. Evenly coat the pieces of beetroot, sweet potatoes, cauliflower and carrots with melted coconut oil and Himalayan salt on a baking tray and allow to roast for approximately 30-40 minutes or until soft and slightly browned.
  5. Once roasted, place the roasted eggplants in a bowl of cold water, allow for them to sit for a bit and then peel the skin off.
  6. Place the peeled roasted eggplant, garlic, lemon juice, tahini, olive oil, cumin in a blender or used a hand-held blender and blend until smooth. Season to taste with salt and pepper.
  7. Allow the Baba Ghanoush to cool in refrigerator and the other vegetables to cool down slightly after taking them from the oven.
  8. To serve, spread a generous amount of Baba Ghanoush on a serving dish, scatter baby spinach and roasted vegetables on top.
  9. Garnish with pomegranate seeds, pepitas and/or sliver/flaked almonds.

* This dish is a great accompaniment for any kind of red meat or grilled chicken.

* Instead of Baba Ghanoush you may also like to use Hommus.

 

CREAMY SPICED OATS

*Metabolic Eating Plan Stage: One

INGREDIENTS

  • 1 tbsp. coconut yoghurt or organic biodynamic yoghurt
  • 2 cup oats
  • 1-2 cups water
  • 2-3 cups almond milk or other milk alternative
  • 1 tsp. cinnamon
  • 1 1/2 tbsp. flaked or slivered almonds
  • 1 banana, sliced (optional - MEP Stage 2)
  • 1 apple, grated (optional - MEP Stage 2)

INSTRUCTIONS

  1. Soak the oats in water overnight (or for a few hours) in a saucepan with lid or airtight container
  2. Overnight the oats will have become soft and creamy.
  3. In the morning, allow the saucepan of oats to heat over low to medium heat.
  4. As the oats are heating, add milk alternative, cinnamon, almonds and apple and stir until well combined.
  5. Add extra milk alternative/water as desired, to ensure the oats have plenty of moisture to achieve a thick creamy texture.
  6. Once the oats are warm-hot and of a thick creamy texture, serve in a bowl.
  7. Top the oats with sliced banana and perhaps a light sprinkle of cinnamon and almonds. Add milk alternative to cool down, as desired.

 

VIETNAMESE-STYLE CHICKEN RICE PAPER ROLLS

*Metabolic Eating Plan Stage: One

INGREDIENTS

  • 1 capsicum, sliced thinly
  • 2 carrots, grated
  • 2 lebanese cucumbers, sliced thinly
  • 1 iceburg/cos lettuces, shredded
  • Small bunch mint, roughly chopped
  • Small bunch coriander, roughly chopped
  • 1 whole roast chicken, shredded or chopped into smallish pieces (organic and biodynamic or free range preferred)
  • 6-10 rice paper sheets (22cm)
  • Coconut aminos or Tamari, for dipping

INSTRUCTIONS

  1. Prepare a large bowl (the more shallow the better) with warm water and lay a damp tea-towel on a flat surface nearby (i.e. chopping board or kitchen bench).
  2. Soak a rice paper sheet (one by one) for about 30-45 seconds in the warm water until soft.
  3. Once soft, lay the rice paper down flat on the tea towel and use immediately.
  4. Place small servings of each ingredient (except Coconut aminos) along the edge of the sheet and fold the rice paper until all ingredients are covered. *Be careful not to add to much, as the rice paper is very delicate and can tear easily.
  5. Fold in each end and roll until ingredients are sealed in the little parcel.
  6. Repeat steps 2 to 5 until all ingredients are used up.
  7. Serve with a small ramekin of Coconut amines or tamari for dipping.