Triple Method Cooking Recipes

  Spinach & Egg White Frittata Muffins Ingredients 2 cups fresh spinach, chopped 1/2 cup red bell pepper, finely diced 1/4 cup red onion, minced 1 1/2 cups liquid egg whites (or about 8-9 large egg whites) 1/4 tsp black pepper and garlic powder Cooking spray (preferably olive or avocado oil) Method & Instructions 1.Preheat and Prep: 2 mins. Preheat your oven to 350°F (175°C). Lightly spray a 6-cup muffin tin with cooking spray. 2.Sauté the Veggies: 5 mins. In a non-stick skillet over medium heat, cook the spinach, bell pepper, and onion for 3 to 4 minutes until the spinach is wilted and excess moisture evaporates. 3.Fill the Muffin Tin: 2 mins. Divide the cooked vegetable mixture evenly among the 6 muffin cups. 4.Pour and Bake: 20 mins. Whisk the egg whites with the garlic powder and black pepper. Pour evenly over the vegetables in each cup. Bake for 18 to 20 minutes, or until the tops are firm and slightly golden. Tips for Success & Heart Health To maximise cardio...

  Cell-Cultured Salmon Tartare (Molecularly Identical) Ingredients 8 oz sushi-grade cell-cultured salmon, finely diced 1/2 ripe avocado, finely diced 1 tbsp fresh chives, minced 1 tsp fresh ginger, grated 1 tbsp fresh lime juice 1 tsp low-sodium tamari or soy sauce 1/2 tsp toasted sesame oil 1 cup cucumber slices or baked brown rice crackers (for serving) Method & Instructions 1.Chill and Prep: 5 mins. Ensure your cell-cultured salmon is thoroughly chilled. Using a sharp knife, finely dice the salmon into uniform cubes and place it in a cold glass bowl. 2.Mix the Aromatics: 5 mins. In a separate small bowl, whisk together the lime juice, low-sodium tamari, grated ginger, and toasted sesame oil to create the dressing. 3.Combine and Toss: 2 mins. Gently fold the diced avocado and minced chives into the salmon. Pour the dressing over the mixture and toss lightly until evenly coated, being careful not to mash the avocado. 4.Mold and Serve: 10 mins. Spoon the tartare into a ...

  Turkey Meatballs with Zucchini Noodles Ingredients 1 lb lean ground turkey breast (99% fat-free) 1/4 cup whole-wheat breadcrumbs or rolled oats 1/4 cup fresh parsley, finely chopped 1 tsp garlic powder and onion powder 1/2 tsp dried oregano 4 large zucchinis, spiralled into noodles (zoodles) 2 cups low-sodium marinara sauce (no added sugar) 1 tbsp olive oil (split) Method & Instructions 1.Mix and Shape: 10 mins. In a large bowl, combine the ground turkey, breadcrumbs (or oats), parsley, garlic powder, onion powder, and oregano. Gently mix until combined, then shape into 12 even-sized meatballs. 2.Cook the Meatballs: 15 mins. Heat half of the olive oil in a large non-stick skillet over medium heat. Add the meatballs and brown them on all sides, cooking for about 8–10 minutes. Pour the low-sodium marinara sauce over the meatballs, cover, and simmer for another 5 minutes until fully cooked through. 3.Sauté the Zoodles: 3 mins. In a separate skillet, heat the remaining ol...

  Grilled Chicken Banh Mi Bowls Ingredients 1 lb boneless, skinless chicken breasts 2 tbsp low-sodium soy sauce or tamari 1 tbsp lemongrass, finely minced 2 cups cooked brown rice or quinoa 1 cup carrots and daikon radish, julienned 1/4 cup rice vinegar (unsweetened) 1 cucumber, sliced Fresh herbs: Cilantro and mint leaves 1 jalapeño, sliced (optional) Method & Instructions 1.Marinate the Chicken: 20 mins. Whisk the low-sodium soy sauce, lemongrass, and a touch of black pepper in a bowl. Add the chicken breasts and let marinate for at least 20 minutes. 2.Pickle the Veggies: 10 mins. Toss the carrots and daikon radish with the rice vinegar and a splash of water in a small bowl. Let sit to quick-pickle while cooking. 3.Grill the Chicken: 12 mins. Preheat a grill pan or outdoor grill to medium-high heat. Grill the chicken for 5 to 6 minutes per side, or until the internal temperature reaches 165°F (74°C). Let rest, then slice. 4.Assemble the Bowls: 5 mins. Divide the cook...