recipe notes€¦ · metabolic cooking ©2011 dave ruel | page 2 the sides cookbook is divided in 2...

Recipe notes

RECIPE TITLE

Metabolic Cooking ©2011 Dave Ruel | Metabolic Cooking ©2011 Dave Ruel | Page 2

The sides cookbook is divided in 2 parts:

Carbo-Sides

In the following side dish recipes, which are quick and easy to prepare, we’ve used nothing but the best carbohydrate sources such as sweet potatoes, long-grain rice, quinoa, bulgur, and beans so with these on hand, you don’t have to feel guilty about eating carbohydrates any longer.

While these sides may satisfy your taste buds, they aren’t going to do anything for your waist line. That’s why I’ve come up with a whole list of healthy and nutrition side dishes that not only taste great but also offer a wealth of nutrients your body needs.

You can any of these delicious carbo-side dishes to complete your carbohydrates (C) needs for lunch, mid morning snacks, or even breakfast!

Free Vege-Sides

You can virtually eat as much of these side dishes as you like as they are created with veggies taken from our “free veggies” list, so they’ll come in to save the day when your hunger level starts to creep up. Simply whip these up and keep a few in the fridge at all times and you’ll have a low-cal weapon to battle cravings any time they strike.

Because they are all “free veggies”, you don’t have to count the calories that they contain. What’s more is that the side dishes will be loaded with antioxidants, vitamins, and minerals, so the more you eat, the healthier you’ll be! Many of them are also prepared with metabolism boosting spices to maximize fat loss.

If there’s one group of recipes you want to be sure to be maximizing on your diet plan, the Free Vege-sides are it! Take a few minutes to make one of these super easy and delicious recipes today.

A WORD FROM THE METABOLIC KITCHEN

RECIPE TITLE

Metabolic Cooking ©2011 Dave Ruel | Metabolic Cooking ©2011 Dave Ruel | Page 3

1. Asparagus with Sun-dried Tomatoes ........Page 42. Baked Eggplant and Bell Pepper ..............Page 53. Broccoli Dijon ...........................................Page 64. Christmas Cauliflower ..............................Page 75. Curried Eggplant ......................................Page 86. Ginger Mustard Green Beans ...................Page 97. Herbed Green Beans ..............................Page 108. Kale Chips ...............................................Page 119. Lemon Broccoli .......................................Page 1310. Quick Zucchini Soup ...............................Page 1411. Roasted Tomatoes ..................................Page 1512. Spicy Peppered Broccoli .........................Page 1613. Steamed Asian Mix ................................Page 1714. Steamed Okra Mix ..................................Page 1815. Zucchini Oven Fries ................................Page 19

16. Cajun-Style Sweet Potatoes ...................Page 2017. Cuban Black Beans .................................Page 2118. Curried Sweet Potatoes ..........................Page 2219. Fennel Quinoa ........................................Page 2320. Ginger Chick Peas ...................................Page 2421. Inferno Rice ............................................Page 2522. Louisiana Style Red Beans ......................Page 2623. Mexican Potato Salad .............................Page 2724. Oriental Rice ...........................................Page 2825. Quick and Easy Lemon Quinoa ...............Page 2926. Quick Mint-Dill Bulgur Salad ..................Page 3127. Quinoa with Leeks and Tomato ..............Page 3228. Rosemary Roasted Potatoes ..................Page 3329. Spanish Rice ...........................................Page 3430. Sun-dried Tomato Rice ...........................Page 36

SIDES RECIPE INDEX

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CV Free Vege-Sides Carbo-Sides

V

DIRECTIONS

1. Over medium-high heat, put all the veggies in large skillet.

2. Pour water and lemon juice on top, stir once, and cover.

3. Steam for about 5 minutes.

ASPARAGUS WITH SUN-DRIED TOMATOES

INGREDIENTS

RECIPE MAKES 1 SERVING

• 6 asparagus• 1 tablespoon onion, minced• ½ clove garlic, crushed• 1 tablespoon sun-dried tomato,

minced• 1 tablespoon lemon juice• ¼ cup water

Back to recipe index

Metabolic Cooking ©2011 Dave Ruel |

V

DIRECTIONS

1. Preheat oven to 400⁰F .

2. Place eggplant slices, diced pepper and celery stalk in a glass dish.

3. Sprinkle with garlic, oregano, salt and pepper.

4. Pour red wine vinegar on top.

5. Cover dish with aluminum foil and bake for 30 minutes.

BAKED EGGPLANT AND BELL PEPPER

INGREDIENTS

RECIPE MAKES 2-3 SERVINGS

• 1 eggplant, sliced• 1 green bell pepper, diced• 2 celery stalks, sliced• 2 cloves garlic, minced• ¼ cup red wine vinegar• 1 teaspoon oregano• Salt and pepper



The best way to steam veggies is to use a steamer. Add about ½” of water to the bottom of the pot, put in the steamer, and add the veggies. If you don’t have a steamer, you can just use a pot with a lid and a tiny bit of water in the bottom.

V

DIRECTIONS

1. Steam broccoli.

2. While broccoli is steaming, mix scallion, apple cider vinegar and mustard in a bowl.

3. When broccoli is cooked, mix it with Dijon mixture and serve.

BROCCOLI DIJON

INGREDIENTS


• 1 cup broccoli florets• 1 tablespoon apple cider

vinegar• 1 teaspoon Dijon mustard• 1 scallion, thinly sliced



V

DIRECTIONS

1. Steam veggies.

2. After veggies are cooked sprinkle with paprika, salt and pepper.

CHRISTMAS CAULIFLOWER

INGREDIENTS

RECIPE MAKES 2 SERVINGS

• 1 cup cauliflower florets• ¼ cup green bell pepper,

chopped• ½ cup mushrooms, sliced• ½ teaspoon paprika• Salt and pepper




V

DIRECTIONS

1. Coat a baking sheet with a light coat of cooking spray.

2. Lay eggplant slices on baking sheet.

3. In a bowl, mix all the spices together and sprinkle over eggplant slices.

4. Roast at 400⁰F for about 8 minutes.

CURRIED EGGPLANT

INGREDIENTS


• 1 eggplant, sliced• 1 teaspoon turmeric• ½ teaspoon ginger (powder)• Pinch of cayenne pepper• Pinch of cinnamon



V

DIRECTIONS

1. In a bowl, mix garlic, ginger, lime juice, vinegar and mustard together.

2. Pour over beans and onion.

GINGER MUSTARD GREEN BEANS

INGREDIENTS


• 2 handfuls green beans • ½ red onion, cut in wedges• 1 clove garlic, minced • ½ teaspoon powdered ginger • ¼ cup lime juice • ½ cup white wine vinegar • 1 tablespoon Dijon mustard



V

DIRECTIONS

1. Steam green beans, celery and onion.

2. When veggies are cooked, sprinkle rosemary, basil, salt and pepper on top.

HERBED GREEN BEANS

INGREDIENTS


• 2 cups green beans• ¼ cup celery, diced• ¼ cup onion, diced• ½ teaspoon dried rosemary• ½ teaspoon dried basil• Salt and pepper




V

DIRECTIONS

1. Preheat oven to 350°F.

2. Arrange kale on a non stick baking sheet.

3. Very lightly coat kale with cooking spray and a bit of sea salt.

4. Sprinkle cayenne pepper on top of the kale and bake for 10 minutes or until crispy.

KALE CHIPS

INGREDIENTS


• 2 handfuls kale leaves • 1 teaspoon cayenne pepper• Cooking spray• Sea salt



KALE CHIPSPage 11


V

DIRECTIONS

1. Steam broccoli.

2. When it’s cooked, pour lemon juice on top and sprinkle with black pepper.

LEMON BROCCOLI

INGREDIENTS


• 1 cup broccoli• 2 tablespoons lemon juice• Pinch of black pepper



P C F V

DIRECTIONS

1. Sauté onion and zucchini 3-4 minutes.

2. Add chicken broth and curry powder and bring to boil, then simmer for about 15 minutes or until zucchini are soft.

3. Blend until soup is the thickness of your choice.

4. Add salt and black pepper before serving.

QUICK ZUCCHINI SOUP

INGREDIENTS


• 2 zucchini, chopped • ½ cup onion, chopped • 2 cups low sodium chicken

broth • 1 teaspoon curry powder• Salt and pepper



V

DIRECTIONS

1. Coat a baking sheet with a light coat of cooking spray.

2. Lay tomato slices on baking sheet.

3. Sprinkle basil and garlic over tomato slices.

4. Roast at 400⁰F for about 5 minutes.

ROASTED TOMATOES

INGREDIENTS


• 1 tomato, sliced• 1 clove garlic, minced• 1 teaspoon basil



V

DIRECTIONS


2. Pour lime juice and vinegar sauce on top, stir once, sprinkle cayenne and black pepper on top, then cover.


SPICY PEPPERED BROCCOLI

INGREDIENTS


• 2 cups broccoli florets• ½ cup red bell pepper, chopped• 1 scallion, chopped• 2 tablespoons white wine vinegar• 2 tablespoons lime juice • 1 teaspoon fresh ginger,

minced• Pinch of black pepper• Pinch of cayenne pepper



V

DIRECTIONS


2. Pour water and soy sauce on top, stir once, and cover.


STEAMED ASIAN MIX

INGREDIENTS


• 1 cup snow peas• 1 cup bean sprouts• 1 cup bok choy• 1 cup onion, cut in wedges• ¼ cup water• 2 tablespoons low-sodium soy

sauce



V

DIRECTIONS


2. Pour chicken broth on top, stir once, and cover.


STEAMED OKRA MIX

INGREDIENTS


• 2 cups okra, sliced• 1 cup, green bell pepper, sliced• 1 tomato, diced• 1 cup onion, cut in wedges• ¼ cup low-sodium chicken broth



V

DIRECTIONS

1. Cut zucchini into ¼ inch by 3 inch (about 1/2 cm by 7 cm) sticks, like french fries.

2. Preheat oven to 500⁰F.

3. Arrange zucchini on non-stick baking sheet.

4. Combine spices and sprinkle over the zucchini fries.

5. Place in very hot oven and cook 15 to 18 minutes.

ZUCCHINI OVEN FRIES

INGREDIENTS


• 1 big zucchini• 1 tablespoon oregano• 1 tablespoon cumin



C

CALORIES: 124

PROTEIN : 2gCARBS : 27g

FAT : 2g

DIRECTIONS

1. Preheat oven to 375oF. In a small bowl, stir together paprika, onion powder, thyme, rosemary, garlic powder, and cayenne pepper.

2. Slice the sweet potatoes in half lengthwise.

3. Brush each half with olive oil.

4. Rub the seasoning mix over the cut surface of each half.

5. Place sweet potatoes on a baking sheet or in a shallow pan.

6. Bake until tender or about 45 minutes.

CAJUN-STYLE SWEET POTATOES

INGREDIENTS


• 2 medium (5oz) sweet potatoes • 1 teaspoon paprika• ¼ teaspoon onion powder• ¼ teaspoon thyme• ¼ teaspoon rosemary• ¼ teaspoon garlic powder• Pinch of cayenne pepper• 1 teaspoon olive oil

- Per Serving -



C

CALORIES: 185


FAT : 1g

DIRECTIONS

1. In a bowl, combine all the ingredients, mix well.

CUBAN BLACK BEANS

INGREDIENTS


• 1.5 cups black beans, rinsed and drained

• ½ cup red onion, chopped• ½ cup green bell pepper,

chopped• 1 clove garlic, minced• 1 bay leaf, finely chopped• ½ teaspoon paprika• ½ teaspoon cumin• 2 tablespoons low sodium

chicken broth• 2 tablespoons red wine vinegar• Salt and pepper

- Per Serving -



Little bit spicy and flavourful. C

CALORIES: 116


FAT : 0g

DIRECTIONS

1. Preheat oven to 375oF.

2. In a small bowl, stir garlic, curry powder, parsley, lime juice and cayenne pepper.





CURRIED SWEET POTATOES

INGREDIENTS


• 2 medium (5oz) sweet potatoes • 1 clove garlic, minced• 1 teaspoon curry powder• 1 tablespoon fresh parsley,

chopped• 1 tablespoon lime juice• Pinch of cayenne pepper

- Per Serving -



C

CALORIES: 174


FAT : 2g

DIRECTIONS

1. In a medium pot, combine quinoa and water.

2. Bring the quinoa to a boil, uncovered, at medium heat.

3. When the quinoa is boiling, turn the heat down to medium low, and stir in remaining ingredients.

4. Place the lid on the pot, tilting it to allow steam to escape, and cook until quinoa is tender and liquid is absorbed.

FENNEL QUINOA

INGREDIENTS


• 1 cup quinoa (uncooked)• 2 cups water• ¼ cup onion, finely chopped• ¼ cup celery, chopped• ¼ cup carrot, diced• 1 small fennel bulb, trimmed,

cored, and diced

- Per Serving -



C

CALORIES: 149


FAT : 1g

DIRECTIONS

1. In a bowl, combine all the ingredients, mix well.

GINGER CHICKPEAS

INGREDIENTS


• 1 cup chickpeas, rinsed and drained

• 2 tablespoons lemon juice • 1 clove garlic, minced • 1 tablespoon fresh ginger,

minced • 1 tablespoon red wine vinegar • ¼ cup red onion, minced • Salt and pepper

- Per Serving -



C

CALORIES: 129


FAT : 1g

DIRECTIONS

1. In a medium pot, combine rice and water.

2. Bring the rice to a boil, uncovered, at medium heat.

3. When the rice is boiling, turn the heat down to medium low and add all the remaining ingredients.

4. Place the lid on the pot, tilting it to allow steam to escape, and cook until rice is tender and liquid is absorbed.

*If using a rice cooker: add all ingredients and cook until rice is ready.

INFERNO RICE

INGREDIENTS


• ¾ cup long-grain brown rice (uncooked)

• ½ cup mushrooms, finely chopped

• ¼ cup onion, finely chopped• 1 jalapeño, seeded, finely

chopped• 1.5 cups water• ¼ teaspoon turmeric• ¼ teaspoon cayenne pepper• ¼ teaspoon red pepper flakes• Salt and pepper

- Per Serving -



C

CALORIES: 173


FAT : 1g

DIRECTIONS

1. In a large pot, combine beans with onion, garlic, salt, bay leaf, and cayenne pepper and cover with water.

2. Bring to boil, reduce heat and simmer for about 10 minutes or until done.

LOUISIANA STYLE RED BEANS

INGREDIENTS


• 1.5 cups red kidney beans, rinsed and drained

• ½ cup red onion, chopped• 1 clove garlic, minced• 1 bay leaf• Pinch of cayenne pepper• Salt

- Per Serving -



C

CALORIES: 144


FAT : 0g

DIRECTIONS

1. In large bowl, combine all the ingredients.

2. Stir gently.

MEXICAN POTATO SALAD

INGREDIENTS


• 1 pound red potatoes, cooked• ½ red bell pepper, diced• ½ cup black beans• ¼ cup celery, sliced• 1 scallion, thinly sliced• 1 tablespoon fresh cilantro,

chopped• ½ cup salsa

- Per Serving -



C

CALORIES: 146


FAT : 1g

DIRECTIONS






ORIENTAL RICE

INGREDIENTS



• ½ cup green bell pepper, finely chopped

• ¼ cup onion, finely chopped• ¼ cup celery, finly chopped• ½ cup sliced water chestnuts,

halved• ¾ cup low sodium chicken broth• ¾ cup water• ¼ teaspoon ground sage • ¼ teaspoon nutmeg• Salt and pepper

- Per Serving -



C

CALORIES: 168


FAT : 4g

DIRECTIONS



3. When the quinoa is boiling, turn the heat down to medium low, add the onion, place the lid on the pot, tilting it to allow steam to escape, and cook until quinoa is tender and liquid is absorbed.

4. Once quinoa is cooked, stir in oil, zest and juice.

QUICK AND EASY LEMON QUINOA

INGREDIENTS


• 1 cup quinoa (uncooked)• 1/3 cup onion, finely chopped• 2 cups water• 1 tablespoon olive oil• 1 tablespoon lemon juice• 1 teaspoon lemon zest

- Per Serving -



QUICK AND EASY LEMON QUINOAPage 29


C

CALORIES: 124


FAT : 0g

DIRECTIONS

1. In a medium pot, combine bulgur and water.

2. Bring the bulgur to a boil, uncovered, at medium heat.

3. When the bulgur is boiling, turn the heat down to medium low, and stir in remaining ingredients.

4. Place the lid on the pot, tilting it to allow steam to escape, and cook until bulgur is tender and liquid is absorbed.

QUICK MINT-DILL BULGUR SALAD

INGREDIENTS


• 1 cup bulgur• 2 cups water• 2 tablespoons fresh lemon juice• 1 garlic clove, minced• 1 tablespoon fresh parsley,

chopped• 1 scallion, thinly sliced• 1 tablespoon fresh dill, chopped• 1 tablespoon fresh mint, chopped• Salt - Per Serving -



C

CALORIES: 162


FAT : 2g

DIRECTIONS



3. When the quinoa is boiling, turn the heat down to medium low, and stir in remaining ingredients (except for lemon juice).

4. Place the lid on the pot, tilting it to allow steam to escape, and cook until quinoa is tender and liquid is absorbed.

5. Once quinoa is cooked, stir in lemon juice.

QUINOA WITH LEEKS AND TOMATOES

INGREDIENTS


• 1 cup quinoa (uncooked)• 1.5 cups water• ¼ cup low-sodium chicken

broth• 1 cup leeks, finely chopped• 1 medium size tomato,

chopped• 1 scallion, chopped• 1 tablespoon fresh basil,

chopped• 1 tablespoon lemon juice

- Per Serving -



C

CALORIES: 124


FAT : 2g

DIRECTIONS

1. Preheat oven to 375oF.

2. In a small bowl, stir together paprika, rosemary and garlic.


4. Brush each half with olive oil.




ROSEMARY ROASTED POTATOES

INGREDIENTS


• 2 medium (5oz) sweet potatoes • ½ teaspoon paprika• 1 teaspoon rosemary, crushed• 1 clove garlic, minced• 1 teaspoon olive oil

- Per Serving -



C

CALORIES: 137


FAT : 1g

DIRECTIONS






SPANISH RICE

INGREDIENTS



• 1 medium tomato, diced• ¼ cup onion, finely chopped• ¾ cup low sodium chicken broth• ¾ cup water• Salt and pepper

- Per Serving -



SPANISH RICEPage 34


C

CALORIES: 133


FAT : 1g

DIRECTIONS






SUN-DRIED TOMATO RICE

INGREDIENTS



• ¼ cup onion, finely chopped• ¼ teaspoon garlic powder• ¼ cup sun-dried tomatoes,

chopped• 1.5 cups (350ml) water

- Per Serving -



recipe notes€¦ · metabolic cooking ©2011 dave ruel | page 2 the sides cookbook is divided in 2...

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