Triple Method Cooking Recipes

  Bring the taste of the Mediterranean to your table with these lean, protein-packed skewers. They are high in flavour and low in carbohydrates, making them a perfect choice for metabolic health . Lamb Souvlaki Skewers Ingredients 1 lb Lean lamb leg or shoulder , cut into 1-inch cubes 3 tbsp Extra virgin olive oil 1 Lemon, juiced 3 cloves Garlic, minced 1 tbsp Dried oregano ½ tsp Sea salt and cracked black pepper Wooden skewers (soaked in water for 30 minutes) Method Marinate: In a bowl, whisk together olive oil, lemon juice, garlic, oregano, salt, and pepper. Add the lamb cubes and toss to coat. Cover and refrigerate for at least 30 minutes (or up to 4 hours). Thread: Slide the marinated lamb onto the skewers. For extra nutrients, alternate the meat with pieces of red onion and green bell pepper. Grill: Heat a grill pan or outdoor grill to medium-high. Cook for 8–10 minutes , turning occasionally until browned and cooked to your preferred level of doneness. Rest: Let t...

  Baked Tofu with Bok Choy is a staple for metabolic health . Tofu provides high-quality plant protein and isoflavones that help regulate blood sugar, while bok choy offers a high-fibre, low-calorie crunch rich in vitamins C and K . Ingredients 1 block (400g) Extra-firm tofu , pressed and cubed 4 heads Baby bok choy, halved lengthwise 1 2 tbsp Tamari or low-sodium soy sauce 1 tbsp Toasted sesame oil 1 tbsp Fresh ginger , minced 2 cloves Garlic, minced 1 tbsp Sesame seeds (for garnish) Instructions Marinate: Whisk tamari, sesame oil, ginger, and garlic. Toss tofu cubes in half the mixture and let sit for 15 minutes . Bake Tofu: Spread tofu on a parchment-lined tray . Bake at 200°C (400°F) for 20 minutes , flipping halfway until golden. Add Greens: Toss bok choy in the remaining marinade. Arrange around the tofu and bake for another 8–10 minutes until the leaves wilt and stalks are tender-crisp. Serve: Sprinkle with sesame seeds. Tips for Success & Diabetes Ma...

  This Chilled Pea & Mint Soup is a refreshing, vibrant dish that is surprisingly beneficial for blood sugar management . 1 Garden peas provide a good source of plant-based protein and fibre, which helps slow down the conversion of starch into glucose . Ingredients 4 cups Frozen or fresh peas 2 1 large Shallot , finely diced 1 tbsp Extra-virgin olive oil 3 cups Low-sodium vegetable broth 1 cup Fresh mint leaves ½ cup Unsweetened Greek yogurt (for creaminess and protein) 1 tbsp Lemon juice 3 Salt and pepper to taste Instructions Sauté: In a pot, cook the shallot in olive oil over medium heat until translucent. Simmer: Add the peas and broth. Bring to a boil, then simmer for 3–5 minutes until peas are tender. Blend: Add mint leaves and lemon juice. Use an immersion blender to process until perfectly smooth. Cool: Stir in the Greek yogurt . Refrigerate for at least 2 hours before serving. Tips for Success & Diabetes Management The "Cooling" Effect: Ch...

  These Lamb Adobo Hand Pies are a savoury fusion of the classic Filipino braise and the portable convenience of a traditional pasty . By slow-cooking the lamb in a "dry" adobo style—reducing the vinegar and soy sauce until it coats the meat like a thick, tangy glaze—we create a filling that is intensely flavourful without being soggy. The richness of the lamb is perfectly cut by the sharp acidity of the vinegar, making every bite a sophisticated balance of salt, acid, and earthiness. Lamb Adobo Hand Pies Ingredients 1 lb Lean ground lamb or finely diced leg of lamb 1/3 cup Cane vinegar (or apple cider vinegar) 1/4 cup Low-sodium soy sauce (or coconut aminos ) 6 cloves Garlic, smashed 1 tbsp Whole black peppercorns 2 Bay leaves 1 package Whole-wheat pie crust or sprouted-grain dough 1 Egg (for egg wash) Method The Filling: In a skillet, brown the lamb over medium heat. Drain excess fat. Braise: Add vinegar, soy sauce, garlic, peppercorns, and bay leaves. Simmer ...