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Eat Well Recipe: Red Lentil Dahl [Dinner]

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Red Lentil Dahl is a nutritional powerhouse for metabolic health and diabetes management . The secret lies in the soluble fibre found in lentils, which forms a gel-like substance in the digestive tract, significantly slowing the absorption of glucose into the bloodstream. This plant-based protein is also rich in magnesium, a mineral often deficient in those with type 2 diabetes. The inclusion of turmeric provides curcumin , a potent anti-inflammatory compound that may improve insulin function. By simmering these pulses with warming spices, you create a hearty, low-glycemic meal that provides long-lasting satiety. Low in fat and high in complex carbohydrates, this dahl helps stabilise energy levels and reduce the cravings that lead to sugar spikes. Ingredients Item Quantity Dried Red Lentils (Rinsed) 1 cup Water or Vegetable Stock 3 cups Onion (Finely diced) 1 medium Garlic & Fresh Ginger (Minced) 1 tbsp each Turmeric Powder 1 tsp Cumin & Ground Coriander 1 tsp each Spin...
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Eat Well Recipe: Cottage Cheese and Walnut Power Bowl [Breakfast]

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  This Cottage Cheese and Walnut Power Bowl is a nutritionist’s favourite for blood sugar management. By combining high-quality protein from cottage cheese with the healthy fats and fibre found in walnuts, this dish slows down digestion and prevents the rapid insulin spikes associated with high-carb breakfasts. Cottage cheese is naturally low in carbohydrates, while walnuts are rich in alpha-linolenic acid (ALA) , an omega-3 fatty acid that helps reduce inflammation, a key factor in diabetes complications. When topped with a hint of cinnamon—a spice known for improving insulin sensitivity—this simple meal becomes a functional tool for metabolic health. It’s a creamy, crunchy, and satisfying way to fuel your body without the sugar crash. Ingredients Item Quantity Low-Fat Cottage Cheese 1 cup Raw Walnuts (Halves or crushed) ¼ cup Ground Cinnamon ½ tsp Ground Flaxseeds or Chia Seeds 1 tbsp Fresh Berries (Blueberries or Raspberries) ¼ cup Vanilla Extract (Optional) ¼ tsp Instructi...
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Fusion Recipe: Sweet Plantain and Kumala (Sweet Potato) Gratin

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  A tropical twist on the classic French gratin, this Sweet Plantain and Kumala (Sweet Potato) Gratin is a masterpiece of sweet and savoury harmony. This dish layers sun-ripened, caramelised plantains with the earthy, creamy texture of Kumala , all bathed in a rich, coconut-infused béchamel sauce . Popular across the Pacific Islands and the Caribbean , it represents a "comfort food" bridge between cultures. The natural sugars from the plantains intensify during baking, creating a jam-like contrast to the tender sweet potato slices. Topped with a golden crust of melted cheese or toasted coconut flakes , this gratin serves as a decadent side dish for roasted meats or a satisfying vegetarian main that feels like a warm island hug. Ingredients Item Quantity Sweet Plantains (Very ripe/black skin) 3 large Kumala (Sweet Potato), peeled 2 large Coconut Milk (Full fat) 400ml Garlic , minced 3 cloves Fresh Ginger , grated 1 tsp Shredded Cheese ( Gruyère or Mozzarella ) 1 cup Bu...
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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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