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Eat Well Recipe: Prebiotic Fibre-Maxxed Berry Parfait

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  Prebiotic Fibre-Maxxed Berry Parfait Ingredients The Cream: 1 cup unsweetened, plain coconut or soy yogurt (fortified with active cultures), 1 tsp pure vanilla extract. The Fibre Boost: 2 tbsp chicory root powder or inulin powder, 2 tbsp ground flaxseed, 1 tbsp chia seeds. The Fruit: 1 cup mixed organic berries (blackberries, raspberries, and wild blueberries). The Crunch: 2 tbsp unsalted pumpkin seeds (pepitas). Instructions Prep the Cream: In a small bowl, thoroughly whisk the plant-based yogurt, vanilla extract, and chicory root powder until completely smooth and dissolved. Combine Grains: In a separate tiny bowl, mix the ground flaxseed and chia seeds together. Layer the Parfait: In a clear glass or jar, place a few spoonfuls of the fibre-boosted yogurt at the bottom. Follow with a layer of mixed berries, then a sprinkle of the flax-chia seed mixture. Repeat the layers until your ingredients are used up. Top with pumpkin seeds for crunch and serve cold. Tips for Succes...
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Eat Well Recipe: Homemade Hummus with Carrot Chips

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  Homemade Hummus with Carrot Chips Ingredients The Hummus: 1 can (15 oz) low-sodium chickpeas (rinsed and drained), 3 tbsp quality tahini, 2 tbsp fresh lemon juice, 1 small clove garlic (minced), 1 tbsp extra virgin olive oil, 2–3 tbsp ice water, ½ tsp ground cumin. The Dippers: 3 large carrots, sliced diagonally into thin, coin-shaped "chips." Instructions Process Base: In a food processor, blend the tahini and lemon juice for 1 minute until creamy. Add the minced garlic, olive oil, and cumin, and process for another 30 seconds. Add Chickpeas: Add half the chickpeas, process for 1 minute, scrape down the sides, then add the remaining chickpeas. Whip until Smooth: While the motor is running, slowly drizzle in the ice water one tablespoon at a time until the hummus reaches a perfectly light, fluffy, and smooth texture. Serve alongside fresh, crisp carrot chips. Tips for Success & Heart Health To maximise the heart-protecting qualities of this snack, completely replac...
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Eat Well Recipe: Allulose-Sweetened Strawberry Sorbet

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  Allulose-Sweetened Strawberry Sorbet Ingredients The Fruit: 4 cups frozen organic strawberries (slightly thawed for 5 minutes). The Sweetener: ½ cup granulated or liquid allulose. The Brighteners: 1 tbsp fresh lemon juice, 1 tsp pure vanilla extract. Liquid: 2–3 tbsp warm water (only if needed to help blend). Instructions Combine: Place the frozen strawberries, allulose, fresh lemon juice, and vanilla extract into the bowl of a high-powered blender or food processor. Blend: Process on high speed, pulsing occasionally and scraping down the sides as necessary. If the blade stalls, add water one tablespoon at a time. Blend until the mixture transitions into a perfectly smooth, velvety, soft-serve consistency. Freeze & Serve: Enjoy immediately as a soft sorbet, or transfer the mixture into a chilled loaf pan, cover, and freeze for 1 to 2 hours for a firmer, scoopable texture. Tips for Success & Heart Health To keep this dessert optimally heart-healthy, utilising allulo...
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Eat Well Recipe: Tofu and Broccoli Stir-fry with Cashews

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  Tofu and Broccoli Stir-fry with Cashews Ingredients The Stir-Fry: 1 block extra-firm tofu (pressed and cubed), 3 cups broccoli florets, 1 red bell pepper (sliced), ⅓ cup raw, unsalted cashews. The Sauce: 2 tbsp low-sodium soy sauce or tamari, 1 tbsp rice vinegar, 1 tsp sesame oil, 1 clove garlic (minced), 1 tsp fresh ginger (grated), 1 tsp cornstarch mixed with 2 tbsp water. Cooking: 1 tsp avocado oil. Instructions Sear Tofu: Heat avocado oil in a large skillet or wok over medium-high heat. Add cubed tofu and cook for 6–8 minutes, turning occasionally, until golden on all sides. Remove tofu and set aside. Cook Veggies: Add the broccoli and bell pepper to the same pan with 2 tablespoons of water. Steam-fry for 3–4 minutes until bright green and tender-crisp. Combine & Sauce: Return tofu to the pan and toss in the cashews. Whisk the sauce ingredients together, pour over the stir-fry, and toss continuously for 1–2 minutes until the sauce bubbles and thickens. Serve immedi...
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Eat Well Recipe: Omega-3 Enriched Lab-Grown Whitefish

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  Omega-3 Enriched Lab-Grown Whitefish Ingredients The Fish: Two 5-oz cultivated (lab-grown) whitefish fillets (biostructured with clean marine omega-3 EPA/DHA fatty acids). The Crust: 2 tbsp ground flaxseed, 1 tbsp nutritional yeast, ½ tsp garlic powder, ½ tsp dried dill, ¼ tsp freshly ground black pepper. Cooking: 1 tsp extra virgin olive oil (or an oil mister). Serving: Fresh lemon wedges, 2 cups steamed asparagus or broccoli. Instructions Prep the Fish: Pat the cultivated whitefish fillets dry with a paper towel. Because cultivated fish lacks the connective tissue inconsistencies of wild fish, handle it gently. Coat: In a shallow dish, combine the ground flaxseed, nutritional yeast, garlic powder, dill, and black pepper. Lightly press the top of each fillet into the mixture to create a thin crust. Sear: Heat the olive oil in a non-stick skillet over medium heat. Sear the fillets for 3–4 minutes per side until the crust is golden and the cultivated protein is opaque and f...
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Eat Well Recipe: Kimchi & Tempeh Power Wrap

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  Kimchi & Tempeh Power Wrap Ingredients Tempeh: 4 oz organic tempeh (sliced into strips), 1 tsp low-sodium tamari, ½ tsp smoked paprika, ½ tsp garlic powder. The Wrap: 1 large whole-wheat or sprouted grain tortilla. Fillings: ⅓ cup active culture kimchi (drained and chopped), ½ cup fresh spinach or kale, ¼ cup shredded purple cabbage, ¼ avocado (sliced). Spread: 1 tbsp tahini mixed with 1 tsp warm water and a squeeze of lemon juice. Instructions Cook the Tempeh: Lightly steam the tempeh strips for 5 minutes to remove any bitterness. Toss with tamari, paprika, and garlic powder. Heat a non-stick skillet over medium-high heat, coat with a light spray of olive oil, and sear the tempeh for 3–4 minutes per side until golden brown. Prepare the Wrap: Warm the whole-wheat tortilla slightly in a dry pan so it is pliable. Assemble: Spread the lemon-tahini mixture evenly across the tortilla. Layer the fresh spinach, purple cabbage, warm seasoned tempeh, sliced avocado, and tangy ...
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