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Eat Well Recipe: Small Apple Wedges - Snack

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  Small Apple Wedges Simple and crisp, these apple wedges are a perfect way to satisfy a sweet craving while maintaining stable energy levels. Ingredients 1 medium tart apple (like Granny Smith ) 1/2 tsp ground cinnamon 1 tsp lemon juice (to prevent browning) Optional: A pinch of sea salt Instructions & Method Slice: Core the apple and cut it into 12–16 small, thin wedges. Toss: In a small bowl, gently toss the wedges with lemon juice. Season: Sprinkle evenly with ground cinnamon and sea salt. Serve: Enjoy immediately as a fresh snack, or lightly air-fry at 180°C for 5 minutes for a warm, soft treat. Tips for Diabetes Prevention Apples are high in pectin , a soluble fibre that manages blood sugar by slowing carbohydrate digestion. To keep this snack diabetes -friendly, always eat the skin , as it contains most of the fibre and antioxidants. Pairing these wedges with a source of protein—like a few walnuts or a tablespoon of Greek yogurt—further flattens the glucose cu...
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Eat Well Recipe: Nut-Butter Stuffed Celery Sticks - Breakfast

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  Nut-Butter Stuffed Celery Sticks   Classic and crunchy, these stuffed celery sticks are the ultimate low-carb , protein-packed snack . Ingredients 4-5 large celery stalks, washed and trimmed 1/2 cup natural almond or peanut butter (unsweetened) 1 tbsp hemp seeds or chia seeds (for crunch) Optional: A sprinkle of cinnamon or a few fresh blueberries Instructions & Method Prep: Dry the celery thoroughly with a paper towel; this helps the nut butter stick. Fill: Use a small spatula or butter knife to spread a generous layer of nut butter into the hollow of each stalk. Topping: Sprinkle with seeds or cinnamon for extra flavour and fibre. Serve: Slice into 3-inch pieces for easy snacking. Tips for Diabetes Prevention To keep this snack blood-sugar-friendly, always choose "natural" nut butter where the only ingredients are nuts and salt—avoid brands with added cane sugar or hydrogenated oils . The combination of high fibre from the celery and healthy fats from the...
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Eat Well Recipe: Pistachio-Crusted Sea Bass - Dinner

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  Pistachio-Crusted Sea Bass   This elegant dish pairs lean protein with heart-healthy fats, making it a sophisticated yet simple choice for a balanced lifestyle. Ingredients 2 Sea Bass fillets (approx. 150g each) 1/4 cup shelled pistachios, finely crushed 1 tbsp Dijon mustard 1 tbsp extra virgin olive oil 1/2 tsp lemon zest Salt and pepper to taste Instructions & Method Prep: Preheat oven to 200°C . Pat the fish dry with a paper towel. Coat: Brush the top of each fillet with a thin layer of Dijon mustard. Crust: Press the crushed pistachios and lemon zest firmly onto the mustard to create a crust. Roast: Place on a parchment-lined tray and drizzle with olive oil. Bake for 10–12 minutes until the fish is opaque and flakes easily. Tips for Diabetes Prevention Sea bass is rich in Omega-3 fatty acids , which help reduce inflammation—a key factor in insulin resistance . Using pistachios instead of breadcrumbs provides a low-carbohydrate crunch and adds fibre and pr...
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Eat Well Recipe: Pumpkin Seed & Cacao Energy Balls - Dessert]

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  Pumpkin Seed & Cacao Energy Balls   These bite-sized snacks offer a rich, earthy flavour and provide a steady energy boost without the "sugar crash" associated with traditional sweets. Ingredients 1 cup raw pumpkin seeds ( pepitas ) 2 tbsp raw cacao powder 1/2 cup smooth almond butter 1/4 cup shredded unsweetened coconut 1/2 tsp vanilla extract 1/4 tsp sea salt Optional: 1–2 drops of liquid stevia (if desired) Instructions & Method Process: Pulse the pumpkin seeds in a food processor until finely ground. Mix: Add cacao, almond butter, vanilla, and salt. Process until a thick "dough" forms. Roll: Scoop tablespoon-sized portions and roll into smooth balls between your palms. Coat: Roll the balls in shredded coconut for a finished look. Chill: Store in the refrigerator for 30 minutes to firm up before serving. Tips for Diabetes Prevention Pumpkin seeds are a powerhouse of magnesium , a mineral often deficient in those with insulin resistance ; ad...
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Eat Well Recipe: Tuna Salad Lettuce Cups - Lunch

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  Tuna Salad Lettuce Cups   These Tuna Salad Lettuce Cups are a low-carb, high-protein staple that bypasses the blood sugar spike of traditional bread-based sandwiches. Using lettuce as a vessel provides a satisfying crunch while keeping the meal glycemic-friendly . Ingredients 1 can (5 oz) skipjack tuna , packed in water, drained 1 tbsp Greek yogurt (replaces mayo for extra protein) 1 tsp Dijon mustard ¼ cup celery , finely diced 2 tbsp red onion , minced 4–6 large butter lettuce or Romaine leaves Top with: Fresh dill and a squeeze of lemon Instructions Combine: In a medium bowl, flake the tuna with a fork. Add the Greek yogurt, mustard, celery, and onion. Season: Mix well until creamy. Add black pepper to taste. Fill: Spoon the tuna mixture evenly into the centre of the washed and dried lettuce leaves. Garnish: Top with fresh dill and lemon juice before serving. Tips for Diabetes Prevention Focus on lean protein and omega-3s : Healthy Fats: Add a few slices of avoca...
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