Triple Method Cooking Recipes

  Zucchini-Basil Egg Muffins These savoury, protein-packed muffins are a fantastic " grab-and-go " option that keeps you full without a sugar crash . Ingredients 6 large eggs , beaten 1 medium zucchini , grated and squeezed dry 1/4 cup fresh basil , finely chopped 1/4 cup feta or goat cheese (optional) Salt and black pepper to taste Instructions & Method Prep: Preheat oven to 375°F ( 190°C ) and grease a muffin tin. Mix: In a large bowl, whisk eggs with salt, pepper, and basil. Stir in the grated zucchini and cheese. Pour: Fill each muffin cup about three-quarters full with the mixture. Bake: Cook for 15–20 minutes until the eggs are set and slightly golden on top. Tips for Success To support stable blood sugar , the combination of high-quality protein from eggs and fibre from zucchini is ideal. It slows the absorption of carbohydrates, which is key to preventing insulin spikes . Pro-tip: Be sure to squeeze as much moisture out of the shredded zucchini as possible ...

  Tempeh Stir-Fry This plant-based dish is a nutritional powerhouse, offering fermented protein and a satisfying texture that absorbs bold, savoury flavours beautifully. Ingredients 8 oz tempeh , cubed 2 cups mixed vegetables (broccoli, bell peppers, snap peas) 2 cloves garlic , minced 1 tbsp fresh ginger , grated Sauce: 2 tbsp low-sodium tamari , 1 tbsp rice vinegar, 1 tsp sesame oil. 1 tbsp avocado oil for frying Instructions & Method Steam: Briefly steam tempeh cubes for 10 minutes to remove bitterness and soften. Sear: Heat oil in a wok or large skillet. Brown the tempeh until golden on all sides. Sauté: Add garlic, ginger, and vegetables. Stir-fry for 3–5 minutes until the veggies are tender-crisp. Glaze: Pour in the sauce mixture and toss for 1 minute until everything is well-coated and fragrant. Tips for Success For optimal blood sugar control , tempeh is a superior choice because it is a fermented whole soy product. It contains more fibre and protein than tofu,...

  Slow-Cooked Pork Tenderloin This tender, melt-in-your-mouth pork is high in lean protein and incredibly versatile for healthy meal prepping . Ingredients 1.5 lbs pork tenderloin , trimmed of excess fat 1 medium onion , sliced 3 cloves garlic , minced 1/2 cup low-sodium chicken broth 1 tbsp apple cider vinegar Seasoning: 1 tsp dried oregano, 1 tsp smoked paprika, salt, and black pepper. Instructions & Method Season: Rub the pork tenderloin evenly with the oregano, paprika, salt, and pepper. Layer: Place the sliced onions and minced garlic at the bottom of the slow cooker. Assemble: Rest the pork on top of the onions and pour the broth and vinegar around the sides. Cook: Cover and cook on Low for 4–5 hours (or High for 2–3 hours) until the internal temperature reaches 63°C . Rest: Let the meat rest for 10 minutes before slicing to keep it juicy. Tips for Success For effective blood sugar management , lean protein like pork tenderloin is excellent because it promotes sat...

  Cabbage "Steaks"   Roasted cabbage "steaks" are a savoury, satisfying way to increase your vegetable intake with a texture that feels substantial and hearty. Ingredients 1 medium head of green or red cabbage 2 tbsp extra virgin olive oil 2 cloves garlic, minced 1/2 tsp smoked paprika Salt and pepper to taste Optional: A squeeze of fresh lemon juice Instructions & Method Prep: Preheat your oven to 200°C . Slice the cabbage into 1-inch thick rounds (keep the core intact to hold the "steaks" together). Season: Place slices on a lined baking sheet. Brush both sides with olive oil and rub with garlic, paprika, salt, and pepper. Roast: Bake for 20–25 minutes , flipping halfway through, until the edges are crispy and charred and the centre is tender. Finish: Drizzle with lemon juice before serving. Tips for Diabetes Prevention Cabbage is an incredible low-glycemic superstar. It is packed with fibre , which slows the digestion of carbohydrates and...