Posts

Eat Well Recipe: Tuna Salad Lettuce Cups - Lunch

Image
  Tuna Salad Lettuce Cups   These Tuna Salad Lettuce Cups are a low-carb, high-protein staple that bypasses the blood sugar spike of traditional bread-based sandwiches. Using lettuce as a vessel provides a satisfying crunch while keeping the meal glycemic-friendly . Ingredients 1 can (5 oz) skipjack tuna , packed in water, drained 1 tbsp Greek yogurt (replaces mayo for extra protein) 1 tsp Dijon mustard ¼ cup celery , finely diced 2 tbsp red onion , minced 4–6 large butter lettuce or Romaine leaves Top with: Fresh dill and a squeeze of lemon Instructions Combine: In a medium bowl, flake the tuna with a fork. Add the Greek yogurt, mustard, celery, and onion. Season: Mix well until creamy. Add black pepper to taste. Fill: Spoon the tuna mixture evenly into the centre of the washed and dried lettuce leaves. Garnish: Top with fresh dill and lemon juice before serving. Tips for Diabetes Prevention Focus on lean protein and omega-3s : Healthy Fats: Add a few slices of avoca...
Read more

Eat Well Recipe: Amaranth Grain Bowl - Breakfast

Image
Amaranth Grain Bowl   Continuing our theme of metabolic health, this Savoury Amaranth Grain Bowl is an excellent alternative to oatmeal or rice. Amaranth is a gluten-free ancient grain that boasts a lower glycemic index than many other grains and is packed with protein and fibre. Ingredients ½ cup dry amaranth (yields about 1.5 cups cooked) 1 ½ cups water or low-sodium vegetable broth 1 cup sautéed kale or Swiss chard ½ cup chickpeas (rinsed and drained) 1 tbsp toasted pumpkin seeds ( pepitas ) Dressing: 1 tsp tahini mixed with lemon juice and a pinch of turmeric . Instructions Simmer: Combine amaranth and liquid in a pot. Bring to a boil, then reduce heat to low, cover, and simmer for 15–20 minutes until water is absorbed. Fluff: Remove from heat and let sit covered for 5 minutes. Fluff with a fork. Assemble: Place amaranth in a bowl. Top with the sautéed greens and chickpeas. Finish: Drizzle with the tahini-lemon dressing and sprinkle with pumpkin seeds for crunch. Ti...
Read more

Eat Well Recipe: Postbiotic Kimchi Omelet - Dinner

Image
  This Postbiotic Kimchi Omelet is a gut-health powerhouse. By heating the kimchi, you lose some live probiotics , but you retain the postbiotics —the beneficial compounds created during fermentation—which support metabolic health and insulin sensitivity . Ingredients 2 large eggs (pasture-raised preferred) ½ cup cabbage kimchi , drained and roughly chopped 1 scallion , sliced 1 tsp avocado oil or grass-fed butter Optional: 1 tbsp nutritional yeast (for a "cheesy" B-vitamin boost) Instructions Sauté: Heat oil in a non-stick skillet over medium heat. Add the chopped kimchi and sauté for 2 minutes. This mellows the acidity and develops flavour. Whisk: Beat eggs in a small bowl with a splash of water. Cook: Pour eggs over the kimchi. Tilt the pan to coat evenly. Fold: Once the edges are set, sprinkle with scallions and nutritional yeast. Fold in half and cook for 30 more seconds. Tips for Diabetes Prevention To maximise blood sugar stability, focus on fibre and healthy ...
Read more

Eat Well Recipe: Healthy Eggplant Lasagna - Dinner

Image
Healthy Eggplant Lasagna This low-carb alternative swaps traditional pasta sheets for roasted eggplant slices, significantly reducing the glycemic load without sacrificing the comfort of a classic lasagna. Ingredients Eggplants: 2 large, sliced into 1/2-inch thick "planks" Protein: 1 lb lean ground turkey or plant-based crumbles Sauce: 2 cups low-sugar marinara sauce Cheese: 15 oz low-fat ricotta , 2 cups shredded mozzarella, 1/4 cup parmesan Aromatics: 2 cloves garlic (minced), 1 small onion (diced) Herbs: Fresh basil and 1 tsp dried oregano Instructions Prep Eggplant: Salt the eggplant slices for 15 minutes to draw out moisture. Pat dry, lightly brush with olive oil, and roast at 200°C for 20 minutes until tender. Make Sauce: Sauté garlic and onions, add protein until browned, then stir in marinara and oregano. Assemble: Layer sauce, eggplant "noodles," ricotta, and mozzarella in a baking dish. Repeat layers. Bake: Cover with foil and bake at 190°C fo...
Read more