Dessert Recipes

Listed are recipes for Phase 2 without oil, Phase 2 with oil , phase 3 and phase 4 are listed in order.

Phase 2 without oil
some recipes from phase 2 with oil one can also do without oil

Oven apple rings 
apple 1 serving
1 serving of crisp bread
cinnamon and clove

Peel the apple and cut into rings. Serve with cinnamon & clove, spread evenly in a baking dish and bake at 180 ° C for about 20 minutes in the oven. The crisp bread coarse crumble with your hands, fry with some coconut oil in a pan, put on the finished apple rings and serve.

Plum compote
Either you can cook a single serving or cook multiple servings at once and then divide them after boiling down
1 serving (or more) Plums
Some clove, cinnamon and vanilla
A little water

For breakfast with yogurt

Cover the bottom of a baking dish with water, cut the plums and stone them. Add the spices – according to taste – add to the casserole dish with the plums and the water – mix it all together. Bake covered for 40 minutes at 150 ° C (I cover with aluminum foil). Turn up the oven to 200 ° C for the last 20 minutes and remove the cover. Then pour into a glass container – in the refrigerator lasts a couple of days.

Oven apple
1/2 serving of apple
5g crisp bread
Possibly some sesame, 1 vanilla bean, cinnamon, clove
Dice apple, coarsely crumble the crisp bread in your hand, mix it all together in a casserole dish. If you like sprinkle 1/2 tsp sesame on it. Mix with lots of cinnamon, vanilla bean and a little clove. Bake at 200 ° C in the oven and enjoy warm.

Apple chips
1 apple
cinnamon
Use a grater to slice the apple. Sprinkle with cinnamon and bake at 200 ° for at least 10 minutes in the oven.

Apple Cottage Cheese pudding
½ apple (the rest as raw vegetables)
25g cottage cheese
cinnamon, cardamom , a little clove

Cut the apple into small cubes and place in an ovenproof clay mold. Mix the cottage cheese with about 8 tablespoons water and mix in the spices. It should create a creamy liquid consistency throughout; pour and stir with the apple. Bake for 45 minutes at 160 ° C. Optionally, in the last 10 minutes turn up the oven to 190 ° C but be careful that the apple pieces are not too brown.

Rye pancakes and apple dessert
1 rye flatbread
1 apple
cinnamon, gingerbread spices, cocoa (deoiled strong)
coconut oil

Very thinly spread the coconut oil very thinly spread on the rye flatbread and cut the apple thinly. Place the apple on the rye flatbread, sprinkle the spices through a small sieve and leave at 180 ° C for about 20 minutes in the oven. The rest of the apple simply eat raw or according to taste.

Dessert for Breakfast

1 portion of whole milk plain yogurt (protein portion)
1 serving of quick frozen unsweetened strawberries
½ tsp pure vanilla
¼ tsp cinnamon

Put the frozen strawberries in a food processor. Pulse until coarsely chopped. Combine yogurt with the machine running, gradually pour the mixture through the feed tube. Process until smooth and creamy, scraping down the sides of the work bowl once or twice. (The frozen yogurt should be firm enough to be served directly from the food processor, but if it is a little soft, let it harden in the freezer for about 30 minutes.)

Baked apple with vanilla milk

Ingredients (for one serving)

1 portion/75g oat flakes
1 apple
1 portion/250ml milk
1⁄2 vanilla pod
1⁄2 tsp cinnamon

preparation

Process the oat flakes into oat flour using a mixer. Preheat the oven to 200 degrees (fan oven 180 degrees, gas level 3-4). Wash the apple, cut into slices and remove the core. Place the apple slices in a casserole dish and bake in the hot oven for about 15 to 20 minutes. Boil half of the milk, stir in the oat flour and remove the pan from the hot heat. Halve the vanilla pod lengthways, scrape out the pulp and stir into the hot milk. Take the apple rings out of the oven, cut one slice into small pieces, add to the milk and purée briefly with a hand blender. Sprinkle the remaining apple rings with cinnamon and serve with the vanilla milk.

Tip

Drink the remaining milk beforehand as a protein snack.

Phase 2 with oil
many recipes from phase 3 one can also do without chocolate or coconut milk 

Apple muffins (Phase 2 with oil)
20g Rye crispbread ground (equivalent to 2 slices of bread)
1Msp. Vanilla, cinnamon (and soda)
2 tablespoons water
1/2 apple (depending on the size even more)
Ca. 3 muffin cups
2 tablespoons canola or grapeseed oil

Grate the apple. Mix all ingredients together (quickly with a fork). Put it into the muffin cups. Bake at 180 ° C for 40 minutes. Done !!!!
Aooooooooo good 🙂 TIP: The other half of the apple I slice ​​and bake for the last 15 minutes in the oven.

Tip for apple muffins for Phase 3
The basic recipe remains the same, only I have two tips for this:
Use Rye flour with coconut flour mix 50:50; delicious!
A small piece of dark chocolate, prior to baking, hide in the middle, then yields a liquid core

Grilled plums
plums 1 serving
1 tsp cinnamon
1 tsp sesame seeds
1 tsp olive oil

Stone the plums and cut into quarters, and finely sprinkle with cinnamon (I have used a tea strainer) and also sprinkle the sesame seeds over it. Brush aluminum foil twice on the inside with a little olive oil, place plums in foil and seal. On the grill, place plums in foil on the very edge (low heat) for about 20 minutes and let it stew in its own juice. Enjoy hot! A dream I tell you: o)

Persimmon dessert
1 tsp coconut oil
1 piece persimmon
ground a little clove, cinnamon

Peel the persimmon and cut into slices. In a pan, heat the coconut oil, put the persimmon slices in and let fry for at least 2 minutes on each side, turn around, put on a plate and season with clove & cinnamon.

Apple chips
1 serving of apple
1 tablespoon coconut oil
cinnamon, nutmeg, cinnamon, clove

Heat the coconut oil in the pan until hot. Peel the apple and cut like french fries. Add the spices except the cinnamon in the hot coconut oil, then add the apple and let brown on all sides (takes a bit – do not despair), then season to taste with cinnamon and enjoy hot.

Apple dessert
10 g rye crispbread
1/2 apple
2 pinches baking soda
2 pinches clove
1/2 tsp cinnamon
1 tsp coconut oil

Mince together ingredients in a cuisinart, then put in a muffin tin. At 150 ° C bake about 40 minutes, cool slightly, remove from the mold and serve lukewarm.

Papaya Rings
1 “ring” Papaya about 0.5cm thick
1 serving of bread
1 tsp coconut oil
cinnamon

Heat the coconut oil in a pan, saute the papaya ring from both sides, until it is a little warm. Then rolled into the pan and spread the crunchy coconut oil to fry, sprinkle with cinnamon and papaya on the bread.

Phase 3
some recipes from phase 3 are suitable without chocolate and coconut milk for Phase 2 with or without oil

Apple with liquid chocolate center
1 serving of apple
1 tsp of coconut oil
cinnamon, cardamom, clove, vanilla
1 piece (9g) dark chocolate

Peel apple, dice and fry in coconut oil. Season with cinnamon, cardamom, clove and vanilla. When it is soft, lightly mash the apple with a wooden spoon. Portion layers, grate a little dark chocolate for decoration, the rest of the dark chocolate now hide in the middle of the apple. Pour the rest of the apple mixture on top of it, press and serve lukewarm

Iced Mango
1 serving of mango
1 vanilla bean (Mark)
1 tablespoon flaxseed oil

Peel the mango, cut the flesh into fine strips and chop. Scrape out the vanilla bean, mix well with the flaxseed oil and mango. Leave everything together for about 1 hour in the freezer – a dream!

Papaya
1 serving of papaya
1 vanilla bean
1 tsp coconut oil
A little cinnamon
½ tsp sesame (light)
6 tablespoons coconut milk

Dice the papaya, scrape out the vanilla bean, coconut oil, melted in a coated pan. Fry the papaya with the sesame briefly in it, deglaze with coconut milk, add the marrow of the vanilla bean and cinnamon – let simmer until all the liquid is absorbed. Serve hot.

Papaya and coconut milk chili
1 serving of papaya
4 tablespoons coconut milk
1 pc chili, dried
1 tsp coconut oil
1 tsp plum kernel oil
1 vanilla pod (the Mark)
cinnamon, clove

Peel the papaya, core and dice. Melt the coconut oil in a frying pan, mix the coconut milk with the vanilla bean. Fry the papaya with the whole chili in coconut oil about 5 minutes, then pour in the coconut milk. Add the spices, let the whole chili still about 15 minutes on low flame. The chili is best taken out before anyone bites on it. At the end, pour the plum kernel oil over it.

Rye crepe with applesauce
20g rye flour (Equivalent to 2 slices of bread)
1 egg
cinnamon
about 80ml warm water
a little coconut oil

For the apple sauce:
1 apple
cinnamon, clove,   vanilla
water

Separate and beat the egg whites until stiff. In a bowl, combine the rye flour, mix it with some cinnamon, add the egg yolks and mix everything. Gradually pour the warm water into the bowl, there should be a creamy texture; stir in the beaten egg whites) Cover the dough and put for 30 minutes in the refrigerator. In the meantime, you can peel the apples, remove seeds, cut into small pieces and place in a pot with water. The apple pieces should be completely covered by water, spices can be put into the pot from the beginning. Now boil the apple until you can turn it into mush.
The score: The dough has been put in the refrigerator for 30 minutes and you have fresh applesauce before you, if that’s the case, let us go on with …

… A hot, very well coated pan without oil. You take a spoon full of batter and put in the hot pan. Now waiting (depending on thickness) until you can turn the crepe well, turn it around, let it again briefly warm and take it out of the pan on the other side. For me, two large and one small crepe came out! Now fill your finished crepes with apple sauce and place back in the pan with a little bit of coconut oil. The crepe can be folded or rolled into the hot pan raise again for a short while until all sides are brown, remove and sprinkle with cinnamon or cocoa (best with a tea strainer).

Coconut mousse
80 gm fresh coconut
1 tsp coconut oil
5 tablespoons coconut milk
1 vanilla bean

Scrape vanilla bean and mash everything together in a cuisinart for at least 5 minutes, so it is really soft. Empty into a glass and enjoy!

Exotic Swirl

Ingredients:

Filo:

• 250 g rye flour
• 150 ml of water
• 50 gr olive oil
• Salt

Filling:

• 4 apples
• 2 mangoes
• 1 Papaya
• Juice of 2 lemons
• Cinnamon
• Oil

Preparation:

Mix the strudel dough ingredients and knead into a dough and let rest. Meanwhile, peel apples, mangoes and papaya and cut into small cubes. Marinate with lemon juice and cinnamon.

Roll out the phyllo dough with a rolling pin, very thin, brush with oil. Place in a baking dish and in the oven at 180 ° C bake for about 35 minutes.

References

Amelie Cooks Metabolic Balance
Metabolic Balance USA Recipes
Medical Wellness Hotels Recipes
Elle Lifestyle Magazine Recipes