Triple Method Cooking Recipes

  The Beef Rendang Wellington is a sophisticated marriage of British tradition and Southeast Asian spice. In this version, we swap the classic mushroom duxelles for a dry, aromatic Beef Rendang —a slow-cooked curry reduced until the oils caramelise. Instead of a heavy crepe layer, we use large spinach leaves to wrap the tenderloin, providing a moisture barrier that keeps the pastry crisp. It’s a spectacular "showstopper" dish that delivers a punch of galangal , lemongrass , and toasted coconut , transforming a standard roast into a fragrant, melt-in-your-mouth experience that is surprisingly lower in sugar than many glazed roasts. Ingredients 1 lb (500g) Beef tenderloin (centre-cut) 1/2 cup Beef Rendang paste (reduced until very thick/dry) 1 sheet Low-fat puff pastry (chilled) 6–8 large Spinach leaves (blanched and dried) 1 Egg (beaten, for wash) 1 tbsp Olive oil Optional: Shredded toasted coconut for the rendang mixture Instructions Sear: Season the beef and sear...

  Postbiotic Kimchi Omelet This dish uses fermented kimchi to provide postbiotics —the beneficial metabolic byproducts (like short-chain fatty acids ) created during fermentation . While high heat can diminish live probiotics, the postbiotic compounds remain heat-stable and highly beneficial for gut health. Ingredients 2 large eggs (organic/pastured preferred) 1/2 cup kimchi, drained and roughly chopped 1 scallion , thinly sliced 1 tsp sesame oil or olive oil 1/4 cup fresh spinach or baby kale Optional: A pinch of gochugaru (Korean chilli flakes) for extra heat Instructions Prep: Whisk eggs in a bowl with a splash of water and a pinch of pepper. Sauté: Heat oil in a non-stick pan over medium heat. Lightly sauté the kimchi and scallions for 1–2 minutes to release aromatics. Cook: Pour the eggs over the kimchi, tilting the pan to cover the base. Scatter the greens on top. Fold: Once the edges are firm and the centre is slightly set, fold the omelet in half. Cook for 30 more...

  Savoury Oat "Risotto" This dish swaps traditional arborio rice for steel-cut oats , offering a lower glycemic index and a nutty texture that mimics classic risotto perfectly. Ingredients 1 cup steel-cut oats (avoid instant/rolled for this texture) 3 cups low-sodium vegetable broth 1 cup sliced mushrooms or baby spinach 1/2 onion, finely diced 2 cloves garlic, minced 1 tbsp olive oil Optional: Nutritional yeast or a sprinkle of Parmesan Instructions Sauté: Heat oil in a pan. Sauté onion and garlic until soft. Add mushrooms and cook until browned. Toast: Stir in the oats, toasting them for 2 minutes to enhance the flavour. Simmer: Add broth 1/2 cup at a time, stirring frequently. Allow the liquid to absorb before adding more. Finish: Once oats are tender but firm (about 20–25 minutes), stir in greens or cheese. Season with cracked pepper. Tips for Success & Diabetes Management To keep this meal diabetes-friendly, prioritise fibre and protein . Using steel-cut...

  Massaged Kale & Cranberry Salad This refreshing salad turns tough kale into a tender, digestible base. Massaging the leaves breaks down the cellulose fibres, making the nutrients more bioavailable and the texture much more pleasant. Ingredients 1 large bunch curly or Lacinato kale , stems removed and shredded 1/4 cup dried cranberries (look for "no sugar added") 1/4 cup toasted pumpkin seeds (pepitas) 1 tbsp extra virgin olive oil 2 tsp fresh lemon juice 1/2 tsp Dijon mustard Optional: A sprinkle of feta or goat cheese Instructions Massage: Place kale in a large bowl. Drizzle with olive oil and a pinch of salt. Use your hands to firmly massage the leaves for 3–5 minutes until they turn dark green and soft. Whisk: In a small jar, combine lemon juice and mustard to create a quick dressing. Toss: Add the cranberries and pumpkin seeds to the kale. Finish: Pour the dressing over the salad and toss well. Let it sit for 10 minutes before serving to let the flavours...

  Quinoa & Black Bean Stuffed Peppers This vibrant, plant-based meal is a nutritional powerhouse. By using quinoa instead of white rice, you gain a complete protein source that keeps you full longer and provides a steady energy release. Ingredients 4 large bell peppers (any colour), tops removed and deseeded 1 cup cooked quinoa 1 can (15 oz) black beans , rinsed and drained 1 cup corn kernels (fresh or frozen) 1 cup chunky salsa (no sugar added) 1 tsp cumin and 1 tsp smoked paprika Optional: Fresh cilantro and lime wedges for serving Instructions Prep: Preheat your oven to 375°F (190°C) . Place peppers upright in a baking dish. Mix: In a large bowl, combine cooked quinoa, black beans, corn, salsa, and spices. Stuff: Spoon the mixture generously into each pepper. Add a splash of water to the bottom of the dish to create steam. Bake: Cover with foil and bake for 30 minutes . Remove foil and bake for another 10–15 minutes until the peppers are tender. Tips for Succ...