Triple Method Cooking Recipes

Lean, green, and protein-packed—this wrap is a midday winner that won't leave you in a " carb fog ." It’s the perfect balance of healthy fats and lean fuel. Turkey & Avocado Wrap Ingredients 4 oz Lean turkey breast (look for low-sodium, nitrate-free ) ½ Ripe avocado, sliced 1 cup Fresh baby spinach or arugula 1 Large whole-grain or sprouted-grain tortilla 1 tsp Dijon mustard or hummus Optional: Thinly sliced cucumber or bell peppers for extra crunch Method Spread: Lay the tortilla flat and spread the mustard or hummus evenly across the centre. Layer: Create a bed of greens, then layer the turkey slices on top. Top: Arrange the avocado slices and any extra veggies over the turkey. Roll: Fold in the sides and roll the tortilla tightly from the bottom up. Serve: Slice diagonally and enjoy immediately. Tips for Success & Diabetes Prevention To keep this meal " metabolically friendly ": The Wrap Matters: Use sprouted-grain or high-fibre wraps. Th...

  Earthy, savoury, and incredibly satisfying, this salad proves that "warm" and "salad" belong in the same sentence. It’s a nutrient-dense powerhouse that’s remarkably kind to your blood sugar. Warm Spinach & Mushroom Salad Ingredients 5 oz Fresh baby spinach 2 cups Cremini or Shiitake mushrooms , sliced 2 cloves Garlic, minced 2 tbsp Extra virgin olive oil 1 tbsp Balsamic vinegar 1 tsp Dijon mustard ¼ cup Toasted walnuts (for crunch) Salt & Pepper to taste Method Sauté: Heat olive oil in a large skillet over medium heat. Add mushrooms and cook until browned and tender (about 5–7 minutes). Aromatics: Stir in the garlic and cook for 1 minute until fragrant. The Dressing: Whisk the balsamic vinegar and Dijon mustard directly into the skillet with the mushrooms to create a warm vinaigrette. Wilt: Place the raw spinach in a large bowl. Pour the hot mushroom mixture over the top and toss gently until the spinach is just slightly wilted. Garnish: Top ...

  Bring the taste of the Mediterranean to your table with these lean, protein-packed skewers. They are high in flavour and low in carbohydrates, making them a perfect choice for metabolic health . Lamb Souvlaki Skewers Ingredients 1 lb Lean lamb leg or shoulder , cut into 1-inch cubes 3 tbsp Extra virgin olive oil 1 Lemon, juiced 3 cloves Garlic, minced 1 tbsp Dried oregano ½ tsp Sea salt and cracked black pepper Wooden skewers (soaked in water for 30 minutes) Method Marinate: In a bowl, whisk together olive oil, lemon juice, garlic, oregano, salt, and pepper. Add the lamb cubes and toss to coat. Cover and refrigerate for at least 30 minutes (or up to 4 hours). Thread: Slide the marinated lamb onto the skewers. For extra nutrients, alternate the meat with pieces of red onion and green bell pepper. Grill: Heat a grill pan or outdoor grill to medium-high. Cook for 8–10 minutes , turning occasionally until browned and cooked to your preferred level of doneness. Rest: Let t...

  Baked Tofu with Bok Choy is a staple for metabolic health . Tofu provides high-quality plant protein and isoflavones that help regulate blood sugar, while bok choy offers a high-fibre, low-calorie crunch rich in vitamins C and K . Ingredients 1 block (400g) Extra-firm tofu , pressed and cubed 4 heads Baby bok choy, halved lengthwise 1 2 tbsp Tamari or low-sodium soy sauce 1 tbsp Toasted sesame oil 1 tbsp Fresh ginger , minced 2 cloves Garlic, minced 1 tbsp Sesame seeds (for garnish) Instructions Marinate: Whisk tamari, sesame oil, ginger, and garlic. Toss tofu cubes in half the mixture and let sit for 15 minutes . Bake Tofu: Spread tofu on a parchment-lined tray . Bake at 200°C (400°F) for 20 minutes , flipping halfway until golden. Add Greens: Toss bok choy in the remaining marinade. Arrange around the tofu and bake for another 8–10 minutes until the leaves wilt and stalks are tender-crisp. Serve: Sprinkle with sesame seeds. Tips for Success & Diabetes Ma...