Posts

Tandoori Paneer and Capsicum Stuffed Kūmara

  Video Tale Click Here Tandoori Paneer and Capsicum Stuffed Kūmara Ingredients Component Items The Base 2 large orange or red kūmara (scrubbed) The Protein 200g Paneer , cut into small 1cm cubes The Veg 1 large green or red capsicum , diced finely The Marinade 3 tbsp Greek yogurt, 1 tbsp Tandoori paste , 1 tsp ginger-garlic paste Garnish Fresh coriander, a squeeze of lime, and optional red onion Instructions 1. Roast the Kūmara Preheat your oven to 200°C . Prick the kūmara with a fork, rub with a little oil and salt, and bake for 45–55 minutes until tender in the middle. 2. Prepare the Filling In a bowl, mix the yogurt, tandoori paste, and ginger-garlic paste. Toss the paneer cubes and diced capsicum in the marinade. Let it sit for at least 15 minutes if you have time. 3. Sauté the Mix Heat a splash of oil in a pan over medium-high heat. Add the paneer and capsicum mixture. Fry for 5–7 minutes until the paneer edges are golden and the marinade has thickened and clung to the cu...
Read more

Eat Well Recipe: Fresh Mahi-Mahi Tacos - Dinner

Image
  Fresh Mahi-Mahi Tacos These tacos feature lean protein and vibrant flavours, making them a satisfying, nutrient-dense meal. Ingredients 1 lb Mahi-Mahi fillets , cubed 1 tbsp Olive oil 1 tsp Each: Cumin, smoked paprika, garlic powder 8 Small corn tortillas Toppings: Shredded cabbage, sliced radish, fresh cilantro, lime wedges Sauce: Greek yogurt mixed with lime juice and hot sauce Instructions Season: Toss fish cubes with olive oil and spices until evenly coated. Sear: Heat a non-stick skillet over medium-high. Cook fish for 3–4 minutes per side until opaque and slightly charred. Warm: Lightly toast corn tortillas in a dry pan until pliable. Assemble: Layer fish into tortillas, top with cabbage and radish, and drizzle with the yogurt lime sauce. Tips for Success & Health To keep this meal diabetes-friendly , prioritise high-fibre components. Use corn tortillas or lettuce wraps instead of flour to reduce the glycemic load . The cabbage slaw provides essential crun...
Read more

Eat Well Recipe: Zesty Lemon Chicken Piccata - Dinner

Image
  Zesty Lemon Chicken Piccata This classic Italian dish is naturally high in protein and can be easily adapted into a heart-healthy , diabetes-friendly staple. Ingredients 1 lb Chicken breast, thinned and halved 2 tbsp Whole wheat flour (for light dusting) 1 tbsp Olive oil 1/4 cup Low-sodium chicken broth 3 tbsp Fresh lemon juice 2 tbsp Capers, drained 2 cloves Garlic, minced Fresh parsley , chopped Instructions Dredge: Lightly dust chicken with a thin layer of flour, shaking off any excess. Sear: Heat oil in a skillet over medium-high. Brown chicken for 3 minutes per side until cooked through; remove from pan. Deglaze: In the same pan, sauté garlic, then add broth, lemon juice, and capers. Simmer for 2 minutes to reduce. Finish: Return chicken to the pan, spooning the sauce over the top. Garnish with parsley. Tips for Success & Health To keep this dish diabetes-friendly, use a minimal dusting of whole wheat or almond flour instead of heavy breading to reduce ref...
Read more

Eat Well Recipe: High-Protein Quinoa Ratatouille - Dinner

Image
  High-Protein Quinoa Ratatouille This classic French vegetable stew is elevated with a quinoa base , providing a complete plant-based protein profile and excellent fibre content. Ingredients 1 cup Quinoa, rinsed 2 cups Low-sodium vegetable broth 1 each: Eggplant, zucchini, yellow squash (sliced into rounds) 2 large Tomatoes, sliced 3 cloves Garlic, minced 2 tbsp Olive oil Fresh herbs: Thyme, rosemary, and basil Instructions Cook Quinoa: Simmer quinoa in broth for 15 minutes until fluffy; spread onto the bottom of a baking dish. Layer: Arrange vegetable rounds in an alternating pattern over the quinoa. Season: Whisk oil, garlic, and herbs; drizzle over the vegetables. Bake: Cover and bake at 375°F (190°C) for 30 minutes , then uncover and bake for 10 more minutes until tender. Tips for Success & Health To support blood sugar management , the high-fibre quinoa is a superior choice over white rice or bread, as it slow-releases glucose into the bloodstream . Using ...
Read more

Eat Well Recipe: Roasted Duck Breast with Balsamic Glaze - Dinner

Image
  Roasted Duck Breast with Balsamic Glaze Crispy skin and tender meat make this a sophisticated yet simple protein-rich dish. Ingredients 2 Duck breasts (scored) 1/2 tsp Sea salt & cracked black pepper 1 clove Garlic, smashed 1 sprig Fresh rosemary 1 tbsp Balsamic vinegar (no added sugar) Instructions & Method Prep: Score the duck skin in a diamond pattern without cutting the meat. Season both sides. Sear: Place duck skin-side down in a cold skillet. Turn heat to medium-low. Render the fat for 8–10 minutes until the skin is golden and crispy. Aromatics: Flip the breast. Add garlic and rosemary to the pan, spooning the liquid over the meat for 2 minutes. Finish: Transfer to a 200°C oven for 4–6 minutes (for medium-rare). Rest for 5 minutes before slicing. Tips for Success & Health To support blood sugar management and general wellness, focus on portion control and fat reduction . While duck is a high-quality protein, the skin contains significant saturated f...
Read more