11 Tips for a Sensational Salad


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  1. Include in your salad: leafy tops (celery, radish, carrot), hearty bottoms (broccoli and cauliflower stems), and fresh herbs.
  2. Add the dressing last. The oil makes it soggy. Plant cells allow water from the vegetables to pass through into the oil of the dressing, making the salad wilt.         (oil & water don’t mix)
  3. Reuse empty spice jars to take your healthy dressings with you wherever you go.
  4.  Soak greens in cold water and gently agitate the water until the dirt and grit settles on the bottom.
  5. Dry greens completely using a salad spinner or laying them flat on paper towels. Dressing does not stick to wet greens.
  6. Tear lettuce leaves instead of chopping with a knife. The metal from the knife can cause bruising on tender leaves.
  7. Use baby spinach, kale, and mustard greens instead of lettuce to boost nutrients in your salad.
  8. Immerse your vegetables in an ice water bath to crisp them for an irresistible crunch.
  9. Add an egg to your salad for a quick protein kick.
  10. Toss the dressing in the salad in a separate bowl before serving to allow for an even coat.
  11. Add leftover cooked veggies from the previous night, hot or cold to your salad.

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Egg-Ceptional Eggs!


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Tips and Tricks under the shell
What’s that greenish ring?This discoloration is the result of a chemical reaction between the sulfer in the egg white and the iron in the egg yolk. It happens when an egg is cooked too long OR at too high a temperature.

Can you microwave eggs? Yes, but not in the shell. Steam builds inside the shell and has no where to go except out! (All over your microwave)

What’s the best way to peel a hard boiled egg? After the egg has finished cooking and sitting in the hot water bath, allow it to cool to the touch. The cooling process causes the shell to constrict slightly inside the shell. Gently tap the egg on the counter top until the egg is cracked all around. Roll the egg between your hands to really losen the shell. Start peeling at the large end and hold it under cold running water to ease the shell off.

How long will hard boiled eggs keep? Eggs will keep unpeeled for one week. Peeled eggs should be eaten the same day.

Fun Facts:

  • High-quality protein helps in weight loss. Eating more high-quality protein foods, such as eggs, and fewer carbohydrates helps preserve lean muscle tissue and increase fat loss during weight loss.
  • The yolk gets its color from the yellow-orange plant pigments called lutein and zeaxanthin. Lutein and zeaxanthin have been shown to reduce the risks of cataracts and age-related macular degeneration, the leading cause of blindness in those 65 and older.
  • The protein found in eggs, can benefit people of all ages in many ways, including forming muscle tissue, building muscle strength, repairing muscles after exercise and warding off the loss of muscle tissue as we age.
  • The name meringue came from a pastry chef named Gasparini in the Swiss town of Merhrinyghen. In 1720, Gasparini created a small pastry of dried egg foam and sugar from which the simplified meringue evolved. Its fame spread and Marie Antoinette is said to have prepared the sweet with her own hands at the Trianon in France.
  • To tell if an egg is raw or hard-boiled, spin it. Because the liquids have set into a solid, a hard-boiled egg will easily spin. The moving liquids in a raw egg will cause it to wobble.
  • Double-yolked eggs are often produced by young hens whose egg production cycles are not yet completely synchronized. They’re often produced too, by hens which are old enough to produce Extra Large-sized eggs. Genetics is also a factor. Occasionally a hen will produce double-yolked eggs throughout her egg-laying career. It’s rare, but not unusual, for a young hen to produce an egg with no yolk at all. This is only seen in farm fresh eggs, not in grocery stores.
  • It is said that an egg will stand on its end during the spring (vernal) equinox (about March 21), one of the two times of the year when the sun crosses the equator and day and night are of equal length everywhere. Depending on the shape of the egg, you may be able to stand it on its end other days of the year as well.Try this and let us know what happens.

What’s the nutritional value of an egg?
Per Serving calories: 72
total fat: 5g
saturated fat: 2g
polyunsaturated fat: 1g
monounsaturated fat: 2g
cholesterol: 186mg
sodium: 71mg
carbohydrates: 0g
dietary fiber: 0g
protein: 6g
vitamin A: 270.0IU
vitamin D: 41.0IU
folate: 23.5mcg
calcium: 28.0mg
iron: 0.9mg
choline: 125.6mg
vitamin C: 0mg
vitamin E: 0.7IU
trans fat: 0g
sugars: 0g
potassium: 69.0mg
magnesium: 6.0mg
selenium: 15.4mcg
phosphorus: 99.0mg
vitamin B12: 0.5mcg
vitamin K: 0.2mcg
vitamin B6: 0.1mg
copper: 0mg
vitamin B1 – thiamin: 0mg
manganese: 0mg
zinc: 0.1mg
vitamin B2 – riboflavin: 0.2mg
vitamin B3 – niacin: 0mg
omega 3: 0.1g
omega 6: 0.8g

Research from Incredible Edible Egg

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Simple Metabolic Substitutions


Metabolic Simple Substitutions

Recipe calls for:                Substitute with:

bacon                                  turkey bacon
sausage                              turkey/chicken sausage
pasta                                   spaghetti squash/zucchini ribbons
mashed potatoes                 mashed cauliflower
sugar                                    Splenda
cracker                                 cucumber slice
hamburger buns                   portabella mushroom cap
maple syrup                          sugar-free maple syrup
ground beef                          ground turkey
butter                                    Smart Balance
cream                                   fat-free half and half
iceburg lettuce (salads)         fresh spinach
salad dressing                      fat-free / reduced fat
yogurt                                   non-fat plain greek yogurt
mayonnaise                          fat free/reduced fat mayo OR non-fat plain greek yogurt
non-stick cooking spray       oil (use half for what the recipe calls for)
preserves, jam, jelly              sugar-free preserves, jam, jelly
breadcrumbs                       ground pork skins
broths/stock                        low-sodium broths and stocks
soy sauce                           low-sodium soy sodium

Remember, There are a lot of recipes where you can substitute healthier ingredients and still have great taste. It just takes some experimenting.

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