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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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Eat Well Recipe: Warm Spinach & Mushroom Salad [Lunch]

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  Earthy, savoury, and incredibly satisfying, this salad proves that "warm" and "salad" belong in the same sentence. It’s a nutrient-dense powerhouse that’s remarkably kind to your blood sugar. Warm Spinach & Mushroom Salad Ingredients 5 oz Fresh baby spinach 2 cups Cremini or Shiitake mushrooms , sliced 2 cloves Garlic, minced 2 tbsp Extra virgin olive oil 1 tbsp Balsamic vinegar 1 tsp Dijon mustard ¼ cup Toasted walnuts (for crunch) Salt & Pepper to taste Method Sauté: Heat olive oil in a large skillet over medium heat. Add mushrooms and cook until browned and tender (about 5–7 minutes). Aromatics: Stir in the garlic and cook for 1 minute until fragrant. The Dressing: Whisk the balsamic vinegar and Dijon mustard directly into the skillet with the mushrooms to create a warm vinaigrette. Wilt: Place the raw spinach in a large bowl. Pour the hot mushroom mixture over the top and toss gently until the spinach is just slightly wilted. Garnish: Top ...
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