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Eat Well Recipe: Tempeh Stir-Fry - Dinner

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  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,...
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Eat Well Recipe: Slow-Cooked Pork Tenderloin - Dinner

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  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...
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Eat Well Recipe: Cabbage "Steaks" - Lunch

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  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...
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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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