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Fusion Recipe: Tapioca and Kava Crackers

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  A unique fusion of South Pacific staples, these Tapioca and Kava Crackers offer an earthy, crunchy experience unlike any standard snack. Tapioca ( cassava ) provides a light, crisp texture, while the inclusion of kava powder adds a subtle, peppery depth and a hint of the relaxation the root is famous for. Traditionally, kava is enjoyed as a ceremonial beverage, but when baked into a cracker, it transforms into a sophisticated, savoury wafer. Perfect for pairing with tropical salsas or creamy dips, these crackers are gluten-free , vegan-friendly , and a conversation starter for any gathering. Ingredients Item Quantity Tapioca Starch 1 cup Kava Powder (Finely ground) 2 tbsp Warm Water 1/3 cup (approx.) Coconut Oil (Melted) 1 tbsp Sea Salt ½ tsp Garlic Powder (Optional) ¼ tsp Instructions 1. Mix the Dry Ingredients In a medium bowl, whisk together the tapioca starch , kava powder , sea salt , and optional garlic powder until well combined and lump-free. 2. Form the Dough Add t...
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Fusion Recipe: Kaya Anzac Biscuits

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  This fusion treat marries the rugged, oaty heart of a classic Australian Anzac biscuit with the silky, pandan-scented soul of Southeast Asian Kaya . Traditionally, Anzacs were made to withstand long journeys to soldiers at war; here, they get a tropical upgrade. The nutty, toasted coconut in the biscuit is the perfect dance partner for the creamy coconut jam. By swapping traditional golden syrup for Kaya, you get a deeper, more complex sweetness and a chewy centre that feels like a modern heirloom. It’s a beautiful intersection of history and flavour that’s as comforting as it is surprising. Kaya Anzac Biscuits Ingredients 1 cup Rolled oats (not instant) 1 cup Whole-wheat flour (or almond flour for lower GI) 1 cup Unsweetened shredded coconut ½ cup Kaya (coconut jam), preferably a low-sugar variety ½ cup Coconut oil or grass-fed butter , melted 1 tsp Baking soda 2 tbsp Boiling water Method Dry Mix: In a large bowl, combine the oats, flour, and shredded coconut. Melt ...
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Eat Well Recipe: Smoked Salmon & Capers [Breakfast]

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  This elegant dish is a powerhouse of flavour and Omega-3s . It’s sophisticated enough for a brunch party but simple enough for a quick, blood-sugar-friendly lunch. Smoked Salmon & Capers Ingredients 4 oz Smoked salmon ( wild-caught preferred) 1 tbsp Capers, rinsed and drained 2 tbsp Plain Greek yogurt (a protein-packed swap for cream cheese) ¼ Red onion, thinly sliced 1 tbsp Fresh dill, chopped ½ Lemon, sliced into wedges 2-4 Whole-grain rye crackers or cucumber slices Method Prep the Base: Lay out your rye crackers or cucumber rounds on a plate. Spread: Apply a thin layer of Greek yogurt to each base. Assemble: Gently fold the salmon slices over the yogurt. Garnish: Top with red onions, capers, and fresh dill. Finish: Add a fresh squeeze of lemon juice just before serving. Tips for Success & Diabetes Prevention To keep this heart-healthy and stabilise blood sugar: Choose Whole Grains: Use high-fibre rye or sprouted grain crackers to prevent insulin spike...
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Eat Well Recipe: Millet Breakfast Bake [Breakfast]

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Millet is the " ancient grain " your morning routine has been missing. It’s naturally gluten-free and offers a satisfying, nutty texture that keeps you full way longer than sugary cereals . Millet Breakfast Bake Ingredients 1 cup Hulled millet , rinsed 2 cups Unsweetened almond or soy milk 1 tsp Ground cinnamon 1 tsp Vanilla extract 1 cup Fresh blueberries or diced apples ¼ cup Chopped walnuts or pecans 1 pinch Salt Method Prep: Preheat your oven to 375°F (190°C) and lightly grease a small baking dish. Mix: In the dish, combine the rinsed millet, milk, cinnamon, vanilla, and salt. Stir in the fruit and nuts. Bake: Place in the oven for 45–50 minutes . The millet should be tender and the liquid fully absorbed. Serve: Let it sit for 5 minutes to firm up. Serve warm, perhaps with a dollop of Greek yogurt . Tips for Success & Diabetes Prevention Millet is a metabolic superstar. To maximise its health benefits: Low Glycemic Index : Millet has a lower GI than whi...
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Eat Well Recipe: Turkey & Avocado Wrap [Lunch]

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Lean, green, and protein-packed—this wrap is a midday winner that won't leave you in a " carb fog ." It’s the perfect balance of healthy fats and lean fuel. Turkey & Avocado Wrap Ingredients 4 oz Lean turkey breast (look for low-sodium, nitrate-free ) ½ Ripe avocado, sliced 1 cup Fresh baby spinach or arugula 1 Large whole-grain or sprouted-grain tortilla 1 tsp Dijon mustard or hummus Optional: Thinly sliced cucumber or bell peppers for extra crunch Method Spread: Lay the tortilla flat and spread the mustard or hummus evenly across the centre. Layer: Create a bed of greens, then layer the turkey slices on top. Top: Arrange the avocado slices and any extra veggies over the turkey. Roll: Fold in the sides and roll the tortilla tightly from the bottom up. Serve: Slice diagonally and enjoy immediately. Tips for Success & Diabetes Prevention To keep this meal " metabolically friendly ": The Wrap Matters: Use sprouted-grain or high-fibre wraps. Th...
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