Yummy Metabolism Boosting Recipes

Pork with mustard cream sauce

Ingredients

4 pork steaks

1 tablespoon olive oil

2 tablespoons of beef stock

3 tablespoons Greek yogurt

3 tablespoons Dijon mustard

Method

• Heat the oil in a skillet over medium heat.
• Saute the chops until it’s browned on both sides and cooked through. Remove from skillet and set aside.
• In a bowl, mix broth, Greek yogurt and mustard.
• Stir in the mustard cream, and cook for a minute or two (needs to blend with the pork juices).
• Pour over the chop and serve....

Here's a staple meal I use, you can use any protein source... chicken, tuna, sliced beef or pork, really anything. Ill use roast chicken in this example:

These are my quantities, please use appropriated quantities for your caloric intake.

1/2 to 3/4 can of tinned tomatoes, or 2 large fresh tomatoes diced
150 grams of mixed vegetables
Small brown onion
80 grams of peas (optional, but peas help insulin!)
Garlic & ginger... again both of these help insulin
1 tspn curry powder or cayenne pepper to taste
Pinch of stevia
Salt & pepper or garlic & herb salt to taste
180 grams of roast chicken
Cook in microwave or stove top till cooked.

If your diet allows for having carbs, add some already cooked rice, potatoes or sweet potatoes. If you do make sure you use the full can of tomatoes if you're mixing together, otherwise it may be a bit dry.

Rissoles... yeah:

Ingredients:
500 grams of lean mince, pork or beef works well
1 medium onion finley chopped
40 grams of rice flour
1 large egg
Garlic & herb salt to taste
Cayenne pepper to taste
40 grams of parmesan cheese
Splash of worcestershire sauce
40 grams of shredded carrot (optional)
Some chives (optional)

Method:

• Mice onion
• Place all into a bowl and mix
• Shape into 100 gram patties and cook

Beef with Asian Mushroom Sauce

Ingredients
500 grams lean red meat of your choice, cut in strips
12 big sliced mushrooms
3 tablespoons soy sauce
4 tablespoons Greek yogurt
2 cloves garlic, minced
½ cup low sodium beef broth
2 scallions, chopped
Salt and pepper

Method

• Put the mushrooms in a slow cooker and place the beef on top.
• Scatter the garlic, and salt over it.
• In a bowl mix the broth, Greek yogurt, soy sauce, and pour around the beef.
• Cover the slow cooker, set it to low, and let it cook for 6 hours.
• When the time’s up, remove the beef from the slow cooker and put it on a platter.
• Top with the scallion, and serve with sweet potatoes or rice.

Sweet Pepper Stir-Fry

Ingredients

300 grams lean red meat 

1 tablespoon coconut oil

1 tablespoon lemon juice

1 cup Asian stir-fry vegies (optional)

1 teaspoon garlic

1/2 cup onion, chopped 

1 teaspoon dried parsley

1 teaspoon dried oregano 

1/4 cup beef stock

1 green, red and orange capsicum, cut in wedges 

Method

• Thinly slice the meat across the grain. Put the oil in a wok or skillet over high heat. When it’s hot, add the beef and stir-fry for about 3-4 minutes.
• Add red, green and orange capsicum, garlic, vegies, lemon juice and onion, stir-fry for 1 minute.
• Add, parsley and oregano, stir fry for another minute.
• Add stock
• Stir until sauce thickens.

Home Baked beans 

Ingredients:
1 medium brown onion, sliced
1 (750g) can four bean mix, drained
200g (Always Fresh) wood-fired roasted red pepper strips, drained
400g thick chunky tomato pasta cooking sauce or italian diced tomatoes
(drain excess liquid)
2 heaped tbls tomato or /fruit chutney
¾ tsp moroccan seasoning
cracked pepper to season
4 green shallots - chopped
canola oil spray

Method:
Lightly spray and heat frypan. Add onions and sauté until brown for 2-3 minutes. Add beans, peppers, sauce, chutney, and moroccan seasoning. Stir through well. Continue to cook for 2-3 minutes on a moderately low heat until the sauce thickens. Season with black pepper and add shallots just before serving.

Tuna Supreme

Ingredients:
2 celery sticks, finely diced (add leaves)
½ red capsicum, diced
½ red onion, finely diced
½ cup finely chopped parsley
1 (425g) can tuna in springwater (drained)
½ cup corn kernels
fresh ground pepper to season
2 tbsp low-fat dijon mayonnaise
Serves 2


Method:
First prepare and finely dice celery, capsicum, red onion and parsley. Drain tuna and place into a bowl. Add all chopped ingredients, then add corn, pepper and mayonnaise.

Mix together well making sure the mayonnaise is dispersed evenly throughout mix. Serve on rice cakes, with a salad, or in a tortilla wrap. Quick ‘n’ easy, tastes great and full of protein.

Garlic Chicken Rissoles

Serves:  Makes approx. 20 rissoles

Ingredients:
500g chicken meat/breast
2 tbsp soy sauce (salt-reduced)
50g wholemeal breadcrumbs
½ tsp cracked black pepper
2 tbsp minced garlic
⅓ cup fresh coriander, chopped
1 egg, lightly beaten
1 tbsp sesame seeds, toasted
½ cup wholemeal flour
canola oil spray


Method:
Chop chicken meat into small pieces. Place in Magic Bullet or blender. Add soy sauce. Blend on high until smooth.

Empty chicken mince into a large bowl. Add breadcrumbs, pepper, garlic, coriander and egg. Mix thoroughly. Spoon a large tablespoon of chicken mince mixture into your hands and shape into a ball. Roll in a mix of sesame seeds and flour. Continue with remaining rissole mixture.

Heat fry pan and spray with oil. Cook rissoles over a medium heat for 2½ minutes on each side, or until cooked through or alternatively on the open grill on the BBQ. Serve immediately.

Bok Choy Sesame Chicken

Serves: 4

Ingredients:
1 tsp sesame oil
1 red onion, thinly sliced
1 cup chicken stock
2 cloves garlic, chopped
1 tbsp minced ginger
2 skinless chicken breasts, cut into 2 cm pieces
4 cups cabbage, thinly sliced
4 baby bok choys, chopped
2 tbsp rice vinegar
1 tsp dried chili flakes
⅓ cup fresh coriander, finely chopped
cracked pepper to taste
4 spring onions, finely chopped
1 & 1/2 cups of Broccoli
1 tbsp sesame seeds (optional)

Method:
Heat sesame oil in fry pan. Add onion and 2 tbsp of the stock. Sauté over medium heat for about 2-3 minutes, stirring frequently. Add garlic, ginger and continue to sauté for another minute. Add chicken pieces and cook for a further 2-3 minutes.

Add rest of broth and bring to a boil. Reduce the heat and simmer over low heat. Cover and cook for 3 minutes, stirring occasionally. Add cabbage, bok choy, vinegar, chili flakes, Broccoli and coriander. Give it a quick stir through. Return lid and simmer for 4 minutes. Remove from heat, season with pepper. Top with spring onions and sesame seeds (optional). Serve with steamed broccoli florets.

Chicken Pumpkin Cakes

Serves: 8 (Makes 16 cakes)

Ingredients:
500g skinless chicken breast fillets
450g Jap/Kent pumpkin, remove skin and seeds, chop into 4-5 large wedges/pieces
canola oil spray
5 spring onions, finely chopped
1 tsp of garam masala, (dried spice powder)
½ cup mixed freshly chopped herbs - parsley, basil and coriander
cracked pepper to season
2 eggs
1-2 tbls of plain flour* (optional)

*Only add flour if patty mix is too runny. Flour helps to combine ingredients and soak up excess juices. The amount of flour used is negligible. The recipe is still categorized as an Outside the Window meal.

Method:
Cut chicken into smaller pieces. Place into blender or Magic Bullet and process until minced. Transfer to a large mixing bowl. Grate pumpkin and add to chicken mince. Add spring onions, garam masala and fresh herbs. Mix together well. Next, add eggs, season with pepper and for best results, use your hands to combine ingredients thoroughly.

Shape mixture into 16 cakes. Heat frypan and spray with oil. Cook cakes in batches of 6-8 for 2-3 minutes per side.  Serve immediately with a salad, steamed vegetables or add your choice of a high energy carbohydrate to consume as an inside the window meal.

Fritters

Makes: 24 fritters
Serves: 12 (2 fritters per serving)

Ingredients: 
2 large carrots, grated
2 large courgettes, grated (zucchinis)
200g broccoli florets – finely chopped
½ cup fresh parsley – finely chopped
3 tbls grated ‘low-fat’ mozzarella cheese
2 tablespoons rice flour
1 whole egg (60g), lightly beaten
2 egg whites
fresh cracked pepper (to taste)
canola oil cooking spray

Method:
Cup small handfuls of the grated carrot and courgettes in hands and squeeze out excess moisture. Place in large mixing bowl. Add broccoli, parsley and cheese. Combine well. Add flour and pepper to vegetables, then add eggs and mix well. Lightly spray a non-stick fry pan with oil and heat. Spoon mixture (¼ cup size) into pan and cook for 2-3 minutes each side over medium heat.

Stuffed Aubergines

Serves: 6

Ingredients:
3 large aubergines/ eggplants (dark purple variety)
canola oil cooking spray
1 large red onion
2 whole garlic cloves, chopped finely
½ cup of brown lentils, rinsed and well drained
1 small red capsicum, finely chopped
2 large roma tomatoes, chopped
1 tbls ‘salt-reduced’ soy sauce
2 tbls water
1 cup fresh spinach, chopped
⅓ cup fresh coriander, chopped
½ cup fresh parsley, chopped
30g low-fat mozzarella cheese, grated or shaved
fresh cracked pepper to taste
¼ tspn salt (when cooking aubergines)

Note: It is best to cut eggplants just before using as the flesh oxidizes quickly, changing its color to brown.

Method: 
Cut aubergines in half. Hollow out using a spoon the flesh leaving a 1cm ridge/shell. Finely dice the flesh. Spray fry pan generously with oil and heat. Add onion and garlic, sauté for 1-2 minutes until softened.

Next, add lentils, capsicum, tomatoes, aubergine flesh, soy sauce and water. Stir and place lid on top. Allow to cook for 5-8 mins, stirring every 2-3 minutes until aubergine softens. When cooked add spinach, coriander and parsley. Stir through mixture well. Return lid and turn off heat. Allow to stand.

The Shell: Place the aubergine shells into a large pot of boiling salted water for 4-5 minutes, or until tender. Note: The shell should still be able to hold its shape.

Preheat grill. Position the aubergine shells on a lightly greased baking tray. Spoon mixture into the shells and top with cheese and pepper. Place under grill for 5 mins until cheese has melted. Serve immediately hot or they are just as delish' served cold.

Chicken Taco with Avocado

Prep & Cooking Time: 8 minutes

Serves:  5 (= 2 tacos per serve)

Ingredients:
300g skinless chicken, cooked and diced
2 tbsp low-fat mayonnaise
1 small (80g) avocado
2 handfuls of chopped cos lettuce leaves
1 tomato, diced
½ continental cucumber, diced
½ cup low-fat tasty cheese
10 taco shells



Method:
Place taco shells / tortillas in oven to warm up whilst preparing taco mixture. Spoon flesh of avocado out of skin. Mix it with chicken and mayonnaise together in a bowl.

Fill taco shells with chicken and avocado mixture, then add lettuce, tomato, cucumber and top with cheese. Serve immediately.

Tip: To lower the fat content of this meal and boost carb content, simply replace the traditional taco shell with corn tortillas, reduce the amount of avocado and increase the serving of mayonnaise.

Chicken & Mango Salad

Preparation Time:  Less than 10 minutes

Serves:  4 

Ingredients:

500g chicken meat cooked, sliced or diced 

1 medium mango (240g) peeled and diced 

⅓ cup fresh coriander, finely chopped 

1 cup (100g) bean sprouts 

2 red chili pods (40g) - finely sliced 

500g mixed rocket and spinach leaves 

Dressing: 

juice of 1 lime (small – 70g) 

1 tbsp of sesame oil 

1 tsp brown sugar 

2 tbsp salt-reduced soy sauce 

Method:

Slice cooked chicken breasts into long strips. Wash, drain and dry lettuce leaves and bean sprouts. Chop chilies, coriander and prepare mango chunks. Combine and mix all ingredients in a large salad bowl. Position chicken strips on top. 

Simply mix all dressing ingredients in a cup and whisk with a fork. Pour over salad and serve immediately. 

Tip: Add couscous or brown rice, to make this a great meal to eat Inside the Metabolic Window. 

Country Chicken Casserole

Preparation & Cooking time: 5-6 hours (Slow Cooker)

Serves: 8

Ingredients:

1 kg chicken meat – skin removed

2 cups kent pumpkin, chopped

1 medium eggplant, diced

1 large brown onion, sliced

1 cup garden peas

4 celery sticks, chopped include leaves

1 large zucchini, sliced

2 fresh garlic cloves, chopped

Country Seasoning Sauce – 

4 fresh rosemary sprigs remove from branch

¼ cup fresh sage

¼ cup fresh thyme leaves

1 chicken stock cube

rock salt, (2-3 turns of grinder) 

fresh ground black pepper (2-3 turns of grinder)

1 tin of diced tomatoes

1 tbls salt-reduced soy sauce

Method:

To make the Country Seasoning Sauce place first six ingredients in Magic Bullet or blender, and pulse 2-3 times until chopped. Pour tomatoes into a mixing jug; add soy sauce, and the chopped herb seasoning mix. Stir together well.

Place chicken and all vegetables into the slow cooker ceramic pot. Pour country seasoning sauce over the top. Stir thoroughly using a wooden spoon allowing the sauce to cover chicken pieces. Place lid on top and set temperature on LOW. Serve immediately when cooked. 

Curried Salmon Cakes

Preparation: 5 mins 

Cooking Time: 10 mins

Serves: 16 cakes

Ingredients:
1 medium zucchini, grated
4 x 100g pkts ‘mild red chili’ salmon pouches (Safcol)
1 medium red onion, finely chopped
½ cup chopped parsley
3 tbls light mozzarella cheese
½ cup rye breadcrumbs (1 slice of rye bread)
1 (heaped) tsp mild Indian curry powder
1 whole egg
1 tbls lemon juice
1 tbls salt-reduced soy sauce
ground cracked pepper
canola oil cooking spray

Please note: Despite the presence of high-energy carbs in the ingredients, the portions per cake are negligible. Therefore, these patties can be consumed outside the Metabolic Window.

Method: 
Cup in hand grated zucchini, and squeeze excess liquid. Place into a mixing bowl. Add salmon, onion, parsley and cheese.

Place rye bread in your Magic Bullet or blender and process on high to make breadcrumbs. Add crumbs and curry powder to ingredients in bowl.

In a cup, lightly whisk egg, lemon juice and soy sauce. Pour into bowl, season with pepper and mix all ingredients thoroughly.

Spray fry pan with oil and heat. Drop spoonfuls of the mixture into the pan and cook for 2 minutes each side. Serve immediately with a bowl of steam vegetables or salad.

Ham & Cheese Omelet

Prep & Cooking Time: 3 minutes 

Serves: 1

Ingredients:

1 cup (237mls) pure egg-whites (poured from carton)

1 whole egg

2 slices of ham, chopped

½ cup frozen veggie mix

1 tbsp low-fat mozzarella cheese

canola oil spray

salt & pepper, to taste

Method:

Prepare egg and egg whites using a whisk or the Magic Bullet (blend on high for 10 seconds). Heat fry pan and lightly spray with oil.

Pour eggs into pan. Add ham and vegetables. Let eggs settle and cook for 2 minutes. Sprinkle cheese over eggs.

Using a spatula flip half of the eggs over. When cheese has melted, eggs are done. Season with salt and pepper, and serve immediately.

Tip: Add a serving of “premium grains” and consume Inside the Metabolic Window.

Egg muffins

Serves: Makes 12

Preparation & Cooking time: 10-15 minutes

Ingredients:
350mls (1½ cups) of liquid egg whites
2 whole eggs
½ tspn cayenne pepper
175g red pepper strips (I use "roasted" from the jar)
½ cup mushrooms, chopped
60g pitted kalamata olives, chopped
3 spring onions, finely chopped
½ cup parsley, finely chopped
cracked pepper to season
canola oil
40g light mozzarella grated cheese


Method:
Set oven at 190°C to heat. Using your Magic Bullet or blender, blend eggs, egg whites and cayenne pepper together. Transfer egg mix to a pouring jug. Place all chopped ingredients except the cheese, into a medium-mixing bowl and season with pepper.

Lightly spray a large 12 muffin-baking tray with oil. Place a tablespoon of the savory mix into each individual muffin compartment, then pour egg mix until covered. Top each egglett with cheese. Bake for 12-15mins until egg mix has set. Serve immediately.


Tip:
Ideal for breakfast.
Can be eaten hot or cold, anytime of the day.
Warm in microwave for 15-20 seconds.
Refrigerate up to 3-4 days in an airtight container.
Can be frozen up to 1-2 months.

BBQ Chicken & Chickpea Salad

Preparation Time:  10 minutes

Serves:  4 

Ingredients:

500g BBQ chicken meat 

400g rocket / spinach leaves, washed & dried 

200g green beans, washed and tips cut off 

1 red capsicum, chopped into thin strips 

1 punnet cherry tomatoes, halved 

1 (400g) can chickpeas, drained 

30g pitted black olives 

½ cup continental parsley leaves, chopped 

drizzle with... 

Metabolic Dressing:
Ingredients:
½ cup balsamic vinegar
½ cup of lemon juice
½ cup of extra virgin olive oil
3 tbsp of honey 2 tbsp soy sauce (low salt)
1 tbsp sweet chili sauce
1 tbsp dijon mustard
1 tbsp hot english mustard
2 heaped tbsp wholegrain seeded mustard
1 freshly chopped garlic clove
Method:  Simply add all ingredients, preferably in the order they are written, into a large glass container/bottle. Shake well to combine all ingredients. ‘Voila‘ – the best tasting dressing you’ve ever come across!
Tip:  Add to any salad, great on top of chicken, even a teaspoon over your rice. Keep well refrigerated. 

Method:

Note: Efficiency is having the chicken barbecued or grilled before this salad can be made. 

Tear off chunks of cooked chicken meat from the bone and put aside. In a large salad bowl, place rocket / spinach leaves. Add string beans, capsicum and tomatoes. Add chicken pieces and toss through leaves. Distribute chickpeas over salad. Top with olives and parsley. Drizzle with dressing just before serving or serve on the side.

Scrambled Eggs

Preparation Time:  5 minutes

Serves:  40 (tablespoons)


Prep & Cooking Time:  5 minutes

Serves:  1

Ingredients:
½ cup carton egg whites
1 whole small egg
½ small tomato, diced
½ red onion, diced
1 tsp fresh chopped parsley
canola oil spray
fresh ground black pepper

Method:
Prepare egg and egg whites using a whisk or the Magic Bullet (blend on high for 10 seconds). Heat fry pan and lightly spray with oil. Pour eggs into pan. Add tomato, onion and parsley. Stir quickly with a fork. Let eggs settle and cook for 2 minutes.

Using a fork, stir eggs and cook for another 1-2 minutes. Serve immediately. Garnish with pepper and extra chopped parsley.

Serving Suggestion: Serve with a tsp of fresh tomato or chili chutney.

Ratatouille Lamb Cutlets

Prep & Cooking Time:   30 minutes

Serves:  4  (2 cutlets per serving)

Ingredients:

8 (70g each) lean lamb cutlets 

1 eggplant, diced into 1cm cubes 

canola oil spray 

1 large brown onion, sliced 

4 medium zucchinis, chopped or sliced 

1 large red & 1 large green capsicum, chopped 

2 garlic cloves, chopped 

1 chicken stock cube 

2 roma tomatoes, chopped 

1 tbsp low-salt tomato paste 

1 tsp dried basil or freshly chopped basil (I prefer fresh) 

½ tsp dried oregano or 1 tbsp freshly chopped oregano 

3 spring onions, chopped 

pepper & salt, to taste 

chopped parsley to garnish 

Method:      

Grilling Cutlets: Preheat grill on medium. Cook lamb cutlets under preheated grill for 3-5 minutes each side or until cooked to your liking. 

 

Preparing Ratatouille: Spray with oil and heat fry pan on low. Add eggplant to fry pan with onion, zucchini, capsicums and garlic. Crumble stock cube over top and stir well over high heat for 5 minutes. Add tomatoes, tomato paste and herbs to vegetable mix. Add 1-1½ cups of water, reduce the heat and simmer for 20 minutes, uncovered. Stir occasionally. 

 

When cutlets are cooked, serve immediately. Spoon ratatouille mix onto plates and place cutlets on top. Season with pepper and salt. Garnish with fresh parsley and chopped spring onions.