Grilled Pickles


Use any variety of kosher, dill, or garlic pickles. Do not use sweet pickles.

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Makes 1 jar Time 3-4 minutes to 3-4 hours

24 oz jar dill, kosher, or garlic pickles
1 small onion sliced thin
1 tsp olive oil


  1. Drain the pickles and reserve the brine. Cut the pickles in half if they are not already. Pat them dry.
  2. In a large bowl mix the pickles, onions and olive oil together. Grill 4-5 minutes turning once over medium high heat. Add them back to the brine and serve or keep refrigerated for 3-4 days.

Recommended for patients on the Modified Profast (Fast and Flexible) Program,  Nutriplus (Balance Your Pyramid) Program or Maintenance Program.

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Watching The Big Game

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watching football

Watching the big game this weekend and need some healthy vegetable dips? Serve any of these dips with grilled chicken strips or fresh cut vegetables. Appetizer Dips should serve approx. 12

Easy Easy Salsa

Put 1 (14 oz) can low-sodium diced tomatoes, 1 (10 oz) can Rotel tomatoes, 1/2 small onion, 1 smashed garlic clove, jalapeno (optional), 1tsp Splenda, 1/2 tsp table salt, 1/4 tsp cumin, medium handful of washed cilantro, the juice and zest of 1 lime into a blender/food processor and pulse for 30 seconds until ingredients are to your desired consistency.

Herbed Veggie Dip
Combine 3/4 C plain, non-fat Greek yogurt, 1 oz fat-free cream cheese 1/4 C grated and peeled cucumber,  1 Tbsp chopped fresh dill, 2 tsp red wine vinegar, 1/4 tsp salt, 1/8 tsp pepper, 2  minced garlic cloves in a medium bowl. The longer this sits, the better it gets.

Onion Dip
Combine 1 caramelized onion*, 1-2 Tbsp fresh chopped chives, 1 C low-fat sour cream season to taste with granulated garlic and salt, and 3-4 strips of crumbled turkey bacon.

* How to caramelize onions

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How to Clean Leeks

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Nothing is worse than biting into a meal with leeks and feeling sandy grit between your teeth. Leeks have layers, similar to onions, and as they grow up through the ground they gather dirt in-between those layers.

The easiest way to clean leeks is to cut the tough green parts off and discard and cit the white part of the leek into 1/2 inch rounds. Separate the layers and plunge them into a large bowl. Make sure the bowl is large enough so that no leeks are forced to the bottom, they all need to float.

Aggravate the water a little and let the dirt settle to the bottom. When you’re satisfied that all the dirt is settled, skim the leeks off the top and dry on paper towels.

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