Metabolic Balance® Recipes

Welcome to the recipe collection of Metabolic Balance®! All recipes fit the eight rules of the program. Enjoy! Feel free to comment or submit your own. About Us: Metabolic Balance tests 36 blood values and creates an personalized nutrition plan. The plans are based on 25 years of medical research. We believe in good fat and protein (yes, eggs ARE okay). We limit carbs and avoid sugar.

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Hello, I have already lost 25 kilos on the metabolic balance but would like to lose about 5 more kgs as it would fit in with my BMI. I'm not finding it easy-Is there a special reason for this?And what can I do about it?

Congrats on your success - about your goals and options, please contact your coach. Than you!

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Can every body have garlic on MB? Is garlic a spice?

Yes, garlic is considered a spice.

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Seed Mix with Avocado (hearty breakfast)

1 portion pumpkin seeds (protein portion) 1 portion sunflower seeds (protein portion) 80g of avocado other vegetables off your food list

Measure sunflower and pumpkin seeds (take 1 tsp of the favorite of the seeds as your 1st bite of protein), grind the rest of the seeds in a coffee / nut grinder.

Mash 80 g of Avocado, spice with garlic, sea salt, ground pepper and Italian herbs (fresh or dried)*, add the ground seeds – if the consistency of this mix is not smooth enough add some water or mineral water.

Distribute the avocado-seed mix on one or two slices of crisp bread. Add any vegetables from your food list to add to your allotted amount of vegetables.

* When you are eating according to 2nd phase with oil (or 3rd phase) you may add one TBsp of olive oil for a wonderful Italian taste.

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Tuscan Bean Soup

For the Beans: 90 g dried white beans (protein portion) 1 TBSP yellow onion 1 celery stalk, quartered crosswise 2 cloves garlic, peeled and lightly crushed 1 bay leaf 2 cups vegetable stock made from Seitenbachers vegetarian soup mix Finely ground sea salt, preferably gray salt 1 TBSP extra-virgin olive oil*

For the Basil Topping: 1 tsp olive oil* 1 TBSP minced garlic ¼ to ½ tsp dried red pepper flakes ¼ cup lightly packed fresh basil leaves sea salt and freshly ground black pepper

Cook the beans (when cooking beans from scratch: soak in water overnight, strain and rinse, proceed with cooking, time according to the beans you use); rinse the beans, place in a saucepan, and add cold water to cover by 2 inches. Bring to a boil, cover, and remove from the heat. Let stand for about 20 minutes, then drain. Return the beans to the saucepan along with the onion, celery, garlic, and bay leaf. Pour in the vegetable stock and then add water as needed to cover the beans by 2 inches (if necessary). Slowly bring to a simmer over medium-low heat. (If you heat them too fast, the skins may break.) Adjust the heat to maintain a bare simmer and cook, uncovered, until the beans are almost tender, 20 minutes or longer, depending on the age of the beans. Add salt, to taste, and continue cooking until the beans are tender but not mushy, about 20 minutes longer. Remove from the heat and let the beans cool in the liquid. Strain the cooled beans and other solids through a sieve, reserving the liquid. In a food processor, puree the beans and solids in batches with 3 ½ cups of the cooking liquid and 1 TBSP olive oil. Using a rubber spatula, push the solids through a fine mesh sieve into a clean large. Spice to taste, with salt and pepper, then bring to a simmer over medium heat, stirring occasionally. Meanwhile, in a small skillet over high heat, warm the ¼ cup olive oil. Turn on the fan above your stove. Add the garlic to the skillet and cook, stirring occasionally, until it begins to turn brown. Add the red pepper flakes and cook for a few seconds, then add the basil. Cook until basil wilts. To serve, ladle the hot soup into a bowl. May accomany Wasa crisp bread.

* Substitute vegetable broth for oil during the Strict Phase (w/o oil) of your personalized metabolic balance® plan, or do not use this recipe.

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Eggplant Delight

1 TBSP and 1 ½ tsp olive oil* eggplant, sliced into ½ inch rounds onion, sliced into rings cheese (protein portion) salt and pepper to taste

Heat oil in a large skillet over medium-high heat. Add onion, and sauté until browned. Remove the onion to a bowl, and place eggplant slices in the hot skillet. Fry on both sides until browned and tender. Season with salt and pepper. When the eggplant is tender, top slices with onion, and then cover with cheese. Allow cheese to melt for a few minutes before placing on plates and serving.

* Substitute vegetable broth for oil during the Strict Phase (w/o oil) of your personalized metabolic balance® plan, or do not use this recipe.

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Mung Bean Stew

raw mung beans (protein portion) ⅛ tsp salt ¾ tsp olive oil* ¼ onion, peeled and chopped carrots, sliced ½ stalk of celery, sliced button mushroom, sliced ½ cup Seitenbacher vegetable broth salt and pepper to taste

Preheat oven to 400°F. Place the mung beans in a saucepan and cover with water. Bring to a boil over medium-high heat, and cook for 10 minutes. Lower heat to medium, and simmer until soft, about 10 minutes. Drain beans into a strainer and rinse under cold water. Set aside. Heat the oil in a skillet over medium heat. Add the onion, cook and stir until transparent, about 5 minutes. Add the carrots, celery, and mushrooms. Cook and stir until the vegetables are tender, about 5 minutes. Pour in the vegetable broth, and add salt and pepper to taste. Cook vegetable mixture 5 more minutes. Combine with the mung beans in an oven-proof casserole. Cover with lid. Bake in preheated oven until mixture bubbles.

* Substitute vegetable broth for oil during the Strict Phase (w/o oil) of your personalized metabolic balance® plan, or do not use this recipe.

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Pinto Bean Zucchini Boats

pinto beans, rinsed and drained (protein portion) [since the beans are already cooked, please use double of the allotted amount stated in your plan] zucchini 4 cups water ½ tsp salt ¼ cup chopped onion 1 ½ tsp olive oil* ½ tsp chili powder ½ tsp dried cilantro ¼ tsp ground cumin ¼ cup chopped tomato

Cut zucchini in half lengthwise. Scoop out pulp, leaving a ⅜ inch shell. Chop pulp and set aside. In a Dutch oven, bring water and salt to a boil. Add zucchini shells; cook for 5-8 minutes or until crisp-tender. Drain and set aside. In a large skillet, sauté the onion and zucchini pulp in oil until crisp-tender. Stir in the beans, chili powder, cilantro and cumin. Cook over medium heat for 5 minutes or until heated through. Spoon into zucchini shells; sprinkle with tomato.

* Substitute vegetable broth for oil during the Strict Phase (w/o oil) of your personalized metabolic balance® plan, or do not use this recipe.

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White Bean Zucchini Boats

zucchini 4 cups water ½ tsp salt ¼ cup chopped onion 1 ½ tsp olive oil* canned white beans (like great northern, lima or navy beans**), rinsed and drained (protein portion) ½ can corn, drained (use only in Phase 3 or 4, or when on your list of vegetables) ½ tsp chili powder ½ tsp dried cilantro ¼ tsp ground cumin ½ medium tomato chopped

** When using already cooked beans, please use twice the allotted amount of beans stated in your meal plan. 

Cut zucchini in half lengthwise. Scoop out pulp, leaving a ⅜ inch shell. Chop pulp and set aside. In a Dutch oven, bring water and salt to a boil. Add zucchini shells; cook for 5-8 minutes or until crisp-tender. Drain and set aside. In a large skillet, sauté the onion and zucchini pulp in small amount of water or oil until crisp-tender. Stir in the beans, corn, chili powder, cilantro and cumin. Cook over medium heat for 5 minutes or until heated through. Spoon into zucchini shells; sprinkle with tomato. Enjoy.

* Substitute vegetable broth for oil during the Strict Phase (w/o oil) of your personalized metabolic balance® plan, or do not use this recipe.

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Avocado Dip

1 portion ricotta cheese (protein portion) 80 g ripe avocado, mashed 2 TBSP onions (or shallots), finely diced

Measure your ricotta cheese leaving 1-2 tsp out, to eat first as your protein appetizer. Take a ripe avocado cut into pieces and mash with a fork. Dice up 2 tablespoons of onions (or shallots). Mix with avocado then spread onto your rye crisp bread (Wasa or RyVita) or use as a vegetable dip.

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Breaded Brussels Sprouts

Brussels sprouts sheep's milk feta cheese (protein portion) crushed rye crisp crumbs olive oil* ⅛ tsp garlic powder ⅛ tsp ground black pepper

Wash and trim Brussels sprouts. Cut and “X” about ⅛ inch deep in the stem of the sprouts, (this helps cook the sprouts more evenly and quickly). In a medium-size pot, cover Brussels sprouts with water, add 1 tsp salt and bring to boil. Cover and simmer for 6 minutes or until tender; drain. Be careful not to overcook sprouts. Place sprouts in a small casserole dish. Sprinkle a little olive oil over sprouts to coat. Combine feta, dried bread crumbs, garlic powder, and black pepper, mix well; sprinkle mixture over sprouts. Heat sprouts under broiler (about 4 inches away from heat) for about 5 minutes or until crumb mixture is lightly browned. Serve hot.

* Substitute vegetable broth for oil during the Strict Phase (w/o oil) of your personalized metabolic balance® plan, or do not use this recipe.

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Buffalo Mozzarella Salad

1 serving of buffalo mozzarella (protein portion - buffalo mozzarella counts as a protein from the non dairy cheeses, like: feta and goat milk or cheese) ½ tomato cut into wedges string green beans, tipped and boiled baby lettuce, washed and dried basil leaves Italian parsley 2 TBSP extra virgin olive oil*

On a large plate, arrange the mozzarella, tomatoes, string beans, and lettuce. In a blender, purée basil, parsley, and olive oil* until smooth; drizzle a small amount over the salad. Serve with rye crispy crackers; and fruit as dessert.

* Substitute vegetable broth for oil during the Strict Phase (w/o oil) of your personalized metabolic balance® plan, or do not use this recipe.

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Herbed Lamb Chops

1 lamb chop (protein portion) 2 TBSP olive oil* 2 TBSP balsamic vinegar ½ clove garlic, peeled and minced 1 TBSP minced onion (or shallot) ¼ tsp dried tarragon ¼ tsp chopped fresh parsley ¼ tsp black pepper

In a large, nonreactive container, blend the olive oil, balsamic vinegar, garlic, and onion. Season with tarragon, parsley, and pepper. Place lamb chops in the mixture. Cover, and marinate in the refrigerator about 2 hours. Preheat an outdoor grill for high heat, and lightly oil grate. Grill lamb chops on the prepared grill 5 minutes per side, to an internal temperature of 145°F. Discard remaining marinade.

* Substitute vegetable broth for oil during the Strict Phase (w/o oil) of your personalized metabolic balance® plan, or do not use this recipe.

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Greek Pork Cutlets

Pork Tenderloin (protein portion): ¼ small onion, chopped (or an equal amount of shallot) ¾ tsp minced fresh parsley ½ garlic cloves, minced ⅛ tsp dried thyme ⅛ tsp pepper Cucumber Sauce: ¼ small tomato, seeded and chopped 2 TBSP and 2 tsp plain yogurt (when in strict phase please use metabolic balance conform vegetable broth) 2 TBSP chopped cucumber ¾ tsp finely chopped onion ⅛ tsp garlic powder

Cut pork into eight slices. In a large resealable plastic bag, combine the onion (or shallot), parsley, garlic, thyme and pepper; add pork. Seal bag and turn to coat; refrigerate for 4 hours or overnight. In a small bowl, combine the cucumber sauce ingredients. Cover and refrigerate until serving. Drain pork and discard marinade. Place on a non stick broiler pan. Broil 4 inches from the heat for 6-8 minutes on each side or until juices run clear. Serve with cucumber sauce.

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Corned Beef Stir-Fry

1 portion fully cooked cornet beef (protein portion) 1 TBSP and 2 ½ tsp olive oil*, divided 2 ¼ tsp balsamic vinegar ¼ tsp celery seed ⅛ tsp salt 1 TBSP chopped onion (or shallot) your amount of coarsely chopped green cabbage

Thinly slice fully cooked corned beef. In a bowl, whisk olive oil, vinegar, celery seed and salt. Set aside. In a large skillet, sauté the cabbage, onions in remaining oil until crisp-tender, about 15 minutes. Add vinegar-oil mixture and corned beef. Cover and simmer for 10 minutes.

* Substitute vegetable broth for oil during the Strict Phase (w/o oil) of your personalized metabolic balance® plan, or do not use this recipe.

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Chili Pork

1 ¼ tsp chili powder ¼ tsp salt ½ tsp ground cumin ½ tsp minced garlic ½ tsp fresh cilantro pork tenderloin, cubed (protein portion) ¼ tsp ground black pepper

Mix together: chili powder, salt, cumin, garlic, cilantro and pepper. Coat pork cubes with mixture and let sit for 45 minutes in refrigerator. Preheat oven to 225°F. Bake 2 hours, or until crispy.

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Butterfly Steaks

butterfly pork steaks (protein portion) diced tomatoes (skinned) olives basil, salt, pepper and oregano to taste

Sear meat in coated frying pan without oil. Add tomato, olives, herbs and spices. Heat for a few minutes. Serve for your family with pasta, for you with steamed vegetables or salad and 100% rye bread.

Please remember to subtract weight of tomato and olives from your vegetable portion.

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Beef Tip Salad Topping

Use for topping salad (lettuce). 2 TBSP of olive oil* onion or shallot, sliced balsamic vinegar

Beef stew meat, cut into ½ inch pieces. Heat olive oil in a large skillet over medium heat. Stir in balsamic vinegar, and onion (or shallot). Cook 3 to 5 minutes, until tender. Mix in beef stew meat. Cook 15 minutes, stirring occasionally, until evenly browned.

* Substitute vegetable broth for oil during the Strict Phase (w/o oil) of your personalized metabolic balance® plan, or do not use this recipe.