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Eat Well Recipe: Postbiotic Kimchi Omelet [Breakfast]

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  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...
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Eat Well Recipe: Savoury Oat "Risotto" [Breakfast]

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  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...
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Eat Well Recipe: Massaged Kale & Cranberry Salad [Lunch]

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  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...
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Eat Well Recipe: Quinoa & Black Bean Stuffed Peppers [Lunch]

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  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...
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Eat Well Recipe: Sheet-Pan Salmon & Asparagus [Dinner]

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  S heet-Pan Salmon & Asparagus This one-pan wonder is the ultimate weeknight meal for metabolic health. It focuses on Omega-3 fatty acids and non-starchy vegetables to provide high-quality protein without a heavy carbohydrate load. Ingredients 2 (6 oz) Salmon fillets 1 bunch fresh asparagus, woody ends trimmed 1 pint cherry tomatoes 1 tbsp olive oil 1 tsp dried oregano or thyme 1 lemon , half sliced into rounds, half for juice 2 cloves garlic, minced Instructions Prep: Preheat your oven to 400°F (200°C) . Line a large sheet pan with parchment paper. Season: Place salmon, asparagus, and tomatoes on the pan. Drizzle with olive oil. Rub the garlic and herbs onto the salmon. Arrange: Place lemon slices over the salmon fillets and tuck any extra among the vegetables. Roast: Bake for 12–15 minutes , or until the salmon flakes easily with a fork and the tomatoes have just begun to burst. Finish with a fresh squeeze of lemon juice. Tips for Success & Diabetes Management...
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