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Fusion Recipe: Curry Puff Profiteroles

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  Th e Curry Puff Profiterole is a playful, sophisticated fusion of French pastry technique and Malaysian street food soul. Traditional curry puffs use a heavy, flaky shortcrust, but this version utilises light, airy choux pastry ( profiteroles ) as the vessel. By swapping deep-frying for baking, we create a delicate crunch that feels indulgent but contains significantly less oil. Filled with a fragrant, spicy potato and chicken (or lentil) dry curry , these bite-sized gems offer a burst of turmeric and cumin in every light-as-air mouthful. It’s an elegant, health-conscious appetiser that brings the heat of Southeast Asia to a classic Parisian form. Ingredients For the Choux: 1/2 cup water, 4 tbsp butter, 1/2 cup all-purpose flour (or whole-wheat pastry flour ), 2 eggs. For the Curry Filling: 1 cup finely diced potatoes (steamed), 1/2 cup minced chicken or cooked lentils , 1 tbsp curry powder, 1/2 diced onion, 1 tsp ginger-garlic paste . Optional: 1 hard-boiled egg, finely...
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Eat Well Recipe: Cold Soba Noodle Salad [Lunch]

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A refreshing Japanese staple, Cold Soba Noodle Salad is an excellent ally in the fight against diabetes . Unlike refined white pasta, authentic soba is made from buckwheat , a gluten-free seed that contains chiro-inositol , a compound known to help lower blood glucose levels. Buckwheat also boasts a lower Glycemic Index (GI), providing a steady release of energy rather than a sharp insulin spike. This salad is packed with fibre-rich raw vegetables and a savoury dressing that utilises vinegar and ginger—two ingredients shown to improve insulin sensitivity . By prioritising a high ratio of vegetables to noodles, this dish offers a voluminous, satisfying meal that keeps you full while supporting long-term metabolic health. Ingredients Item Quantity 100% Buckwheat Soba Noodles 200g Edamame Beans (Shelled) ½ cup Cucumber (Julienned) 1 medium Carrot (Shredded) 1 medium Red Bell Pepper (Thinly sliced) 1 small Dressing: Soy sauce (low sodium), Rice vinegar, Sesame oil, Grated ginger 2 tb...
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Eat Well Recipe: Red Lentil Dahl [Dinner]

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Red Lentil Dahl is a nutritional powerhouse for metabolic health and diabetes management . The secret lies in the soluble fibre found in lentils, which forms a gel-like substance in the digestive tract, significantly slowing the absorption of glucose into the bloodstream. This plant-based protein is also rich in magnesium, a mineral often deficient in those with type 2 diabetes. The inclusion of turmeric provides curcumin , a potent anti-inflammatory compound that may improve insulin function. By simmering these pulses with warming spices, you create a hearty, low-glycemic meal that provides long-lasting satiety. Low in fat and high in complex carbohydrates, this dahl helps stabilise energy levels and reduce the cravings that lead to sugar spikes. Ingredients Item Quantity Dried Red Lentils (Rinsed) 1 cup Water or Vegetable Stock 3 cups Onion (Finely diced) 1 medium Garlic & Fresh Ginger (Minced) 1 tbsp each Turmeric Powder 1 tsp Cumin & Ground Coriander 1 tsp each Spin...
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Eat Well Recipe: Cottage Cheese and Walnut Power Bowl [Breakfast]

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  This Cottage Cheese and Walnut Power Bowl is a nutritionist’s favourite for blood sugar management. By combining high-quality protein from cottage cheese with the healthy fats and fibre found in walnuts, this dish slows down digestion and prevents the rapid insulin spikes associated with high-carb breakfasts. Cottage cheese is naturally low in carbohydrates, while walnuts are rich in alpha-linolenic acid (ALA) , an omega-3 fatty acid that helps reduce inflammation, a key factor in diabetes complications. When topped with a hint of cinnamon—a spice known for improving insulin sensitivity—this simple meal becomes a functional tool for metabolic health. It’s a creamy, crunchy, and satisfying way to fuel your body without the sugar crash. Ingredients Item Quantity Low-Fat Cottage Cheese 1 cup Raw Walnuts (Halves or crushed) ¼ cup Ground Cinnamon ½ tsp Ground Flaxseeds or Chia Seeds 1 tbsp Fresh Berries (Blueberries or Raspberries) ¼ cup Vanilla Extract (Optional) ¼ tsp Instructi...
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