Triple Method Cooking Recipes

  Koji-Fermented Tofu Poke Bowls Ingredients 1 block extra-firm tofu, pressed and cubed 2 tbsp Shio Koji (fermented grain paste) 1 cup cooked purple rice or black rice 1 radish, thinly sliced ½ avocado, sliced ½ cup shelled edamame 1 sheet nori, shredded Dressing: 1 tsp toasted sesame oil, 1 tbsp rice vinegar, and 1 tsp grated ginger. Instructions & Method Marinate: Toss tofu cubes with Shio Koji in a bowl. Cover and refrigerate for at least 4 hours (or overnight) to allow the enzymes to break down proteins and develop umami. Sear: Lightly sear the marinated tofu in a non-stick pan until golden on the edges. Base: Divide the cooked purple rice into serving bowls. Arrange: Place the tofu, radish, avocado, and edamame in distinct sections over the rice. Drizzle: Whisk the dressing ingredients and pour over the bowl. Garnish: Top with shredded nori and serve immediately. Tips for Success for Heart Health Utilising Koji-fermented tofu is a futuristic approach to heart health...

  Golden Algae & Spirulina Smoothie Bowl Ingredients 1 frozen banana (for creaminess) ½ cup frozen mango chunks 1 tsp golden algae oil or powder (food-grade) ½ tsp blue-green spirulina powder 1 cup unsweetened coconut water or hemp milk 1 tbsp chia seeds Toppings: Fresh kiwi slices, hemp hearts, and a sprinkle of goji berries. Instructions & Method Prep Base: Place the frozen banana, mango, and coconut water into a high-speed blender. Infuse: Add the golden algae and spirulina powders. These provide the vibrant "future food" pigment and essential nutrients. Blend: Process on high until the mixture reaches a thick, soft-serve consistency. If too thick, add a splash more liquid. Assemble: Pour the vibrant green base into a chilled bowl. Decorate: Arrange the kiwi, hemp hearts, and goji berries on top in neat rows or a spiral. Serve: Consume immediately to enjoy the full range of active enzymes and cold temperature. Tips for Success for Heart Health This smoothie ...

  Roasted Chickpeas with Smoked Paprika Ingredients 1 can (15 oz) chickpeas, rinsed and thoroughly dried 1 tbsp extra virgin olive oil 1 tsp smoked paprika ½ tsp garlic powder ¼ tsp ground cumin A pinch of cracked black pepper Instructions & Method Prepare: Preheat the oven to 400°F (200°C). Dry: Pat the chickpeas with a clean towel until completely dry; this is essential for achieving a crunchy texture. Coat: In a bowl, toss the chickpeas with olive oil until evenly glazed. Roast: Spread them on a baking sheet in a single layer. Bake for 20–30 minutes, shaking the pan halfway through. Season: Remove from the oven and immediately toss with the smoked paprika, garlic powder, and cumin while still warm. Cool: Let them cool completely on the tray to maximise crispness. Tips for Success for Heart Health Replacing processed, salty snacks with roasted chickpeas is a powerful strategy for cardiovascular protection. Chickpeas are an excellent source of soluble fibre, which binds ...

  Precision-Fermented Mycoprotein Filet with Asparagus Ingredients 2 precision-fermented mycoprotein filets (approx. 5 oz each) 12-14 thin asparagus spears, trimmed 1 tbsp algae oil or extra virgin olive oil 1 tsp smoked paprika 1 clove garlic, minced Fresh lemon zest and juice 1 tsp nutritional yeast (for a savoury "cheese" flavour without the sodium) Instructions & Method Prepare: Preheat a non-stick skillet or air fryer to 375°F. Season: Brush the mycoprotein filets with a tiny amount of oil and rub with smoked paprika and garlic. Toss asparagus in the remaining oil and lemon zest. Cook: Place filets in the pan/basket. Cook for 5–7 minutes per side until the edges are golden and the internal texture is firm. Sauté: Add asparagus to the same pan for the last 5 minutes, searing until bright green and tender-crisp. Finish: Sprinkle with nutritional yeast and a squeeze of fresh lemon juice before serving. Tips for Success for Heart Health Transitioning to precision-fe...

  Sheet-Pan Salmon with Asparagus and Cherry Tomatoes Ingredients 2 wild-caught salmon fillets (approx. 6 oz each) 1 bunch thin asparagus, woody ends trimmed 1 cup cherry tomatoes 2 tbsp extra virgin olive oil 1 lemon (half sliced into rounds, half for juice) 2 cloves garlic, minced 1 tsp dried oregano or fresh thyme Pinch of cracked black pepper Instructions & Method Preheat: Set your oven to 400°F (200°C) and line a large baking sheet with parchment paper. Arrange: Place the salmon fillets in the centre of the pan. Scatter the asparagus and cherry tomatoes in a single layer around the fish. Season: In a small bowl, whisk the olive oil, minced garlic, lemon juice, and herbs. Drizzle this mixture evenly over the salmon and vegetables. Top: Place lemon slices directly on top of the salmon fillets. Roast: Bake for 12–15 minutes, or until the salmon flakes easily with a fork and the tomatoes have just begun to burst. Serve: Enjoy immediately while the vegetables are crisp-te...