Classic Vegetable Soup


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Metabolic Medical Center - Metabolic Recipes

Serves 6-8    Cook Time 5-7 hours on low
Ingredients
4 Tbsp
canola or vegetable oil
2 Cups
leeks, chopped (white parts only)
2 Tbsp garlic, minced
Kosher Salt
2 Cups
zucchini, chopped
2 Cups
yellow squash, chopped
2 Cups
fresh green beans, cut into 3/4 inch pieces
2 Qts
low sodium vegetable broth (or chicken broth)
4 Cups
fresh tomatoes, peeled, seeded and chopped
1/2 tsp
fresh ground pepper
1/4 Cup
fresh parsley leaves
1-2 tsp
fresh lemon juice

Directions:

    1. Heat the oil in a large skillet or stock pot over medium-low heat. Once the oil is hot, add the leeks, garlic, and a pinch of salt and sweat until they begin to soften, (7-8 minutes). Add zucchini, squash and green beans and continue to cook for 4-5 minutes, stirring occasionally.
    2. Pour into the slow cooker, add the tomatoes, and pepper and cook on low for 5-7 hours. Just before serving, add the parsley and lemon juice and season with a little more Kosher salt.

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

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Metabolic Recipes

Texas Turkey Chili


Metabolic Medical Centers - Metabolic Recipes

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Serves 6-8 Cook Time 1 hour

Ingredients:
2 Tbsp olive oil
1 1/4 C yellow onion, chopped
1 Tbsp garlic minced
1 1/4 C green bell pepper, seeded and chopped
1 small sweet banana pepper, chopped
1 lb lean white meat ground turkey
1/4 lb Italian style turkey sausage
1 Tbsp chili powder
1/2 tsp cumin
dash cardamon
dash coriander
1 bay leaf
1 (12oz) can low-sodium diced tomatoes
kosher salt, pepper and hot sauce to taste

Directions:

  1. Heat oil in a large skillet until fragrant. Add onions, garlic, bell and banana peppers and saute, stirring occasionally, until tender (about 3 min.)
  2. Add turkey and cook until no longer pink. Use a wooden spoon to break meat into “crumbles”.
  3. Turn heat down to a low simmer and add the rest of the ingredients, mix to incorporate flavors.
  4. Simmer on low for 1 hour. This is also excellent in a crock pot.

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

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Roasted Brussel Sprouts


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Brussel sprouts get a bad rap for a good reason. Most of us remember bitter, soggy, mushy, pale “bounce-able” balls rolling around our plates. Well, not this time. This recipe for brussel sprouts is sure to redeem their reputation wit ha sweet savory balance that features a Maple Flavored Pancake Syrup (made by Walden Farms) that has zero calories, sugar and fat. Too good to be true?

Serves 4-6 Cook Time 20-25 minutes

Ingredients:
2 tsp olive oil
1 lb fresh brussel sprouts, cut in half through the stem (do not use frozen)
2 shallots peeled and cut into half moons
2 tbsp + 1 tsp apple cider vinegar
2 tbsp Walden Farms Maple Flavored pancake Syrup
1 tsp fresh thyme
1 tbsp Smart Balance butter substitute
Pinch cayenne pepper
Salt & Pepper to taste

Directions:

  1. Heat oil in a non-stick skillet over medium heat until the oil is shiny. Carefully place the sprouts, cut side down, and cook until brown (5-7 min) stirring occasionally.
  2. Stir in the shallots, 2 tbsp vinegar, syrup, thyme, salt, pepper and cayenne. The cayenne does not add any heat in this dish. It helps the brussel sprout bring out its own flavor.
  3. Reduce the heat to medium-low, cover, and cook until the sprouts are bright green and just tender, (6-8 min).
  4. Uncover, increase the heat to medium-high and cook until the liquid has evaporated (3-5 min)As soon as the liquid has evaporated, remove from the heat, stir in the remaining tsp of vinegar and butter substitute and serve.

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

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