Triple Method Cooking Recipes

Almond Flour Lemon Bites These zesty, gluten-free bites are perfect for a low-carb snack that won't spike your blood sugar. Ingredients Almond Flour: 2 cups (fine ground) Sweetener: 3 tbsp maple syrup or monk fruit (for keto / diabetes-friendly ) Lemon: Zest and juice of 1 large organic lemon Coconut Oil: 2 tbsp, melted Vanilla Extract: 1/2 tsp Salt: A pinch Instructions Mix: In a large bowl, combine almond flour, lemon zest, and salt. Combine: Add the lemon juice, sweetener, melted coconut oil, and vanilla. Stir until a thick dough forms. Roll: Scoop tablespoon-sized portions and roll them into balls using your palms. Chill: Place on a tray and refrigerate for at least 30 minutes to firm up. Store in the fridge. Tips for Success & Diabetes Support To maximise health benefits and keep glucose levels stable, use a zero-calorie sweetener like monk fruit or erythritol instead of honey or syrup. The high fibre and healthy fat content in almond flour naturally slow suga...

  This Green Tea & Jasmine Gâteau Opéra is a serene, botanical reimagining of the classic French masterpiece. Traditionally layered with coffee and chocolate, this version celebrates the delicate harmony of East Asian tea culture . We swap the heavy espresso soak for a fragrant Jasmine tea syrup and replace the chocolate ganache with a vibrant Matcha (Green Tea) glaze . The result is a lighter, more ethereal cake that offers a gentle caffeine lift and a wealth of antioxidants . It’s an elegant, multi-layered dessert that proves sophisticated pastry can be refreshing rather than cloying. Ingredients Almond Sponge (Joconde): 3 large eggs, 1 cup almond flour , 1/4 cup monk fruit sweetener , 3 egg whites, 2 tbsp melted coconut oil. Jasmine Syrup: 1/2 cup water, 2 jasmine tea bags, 1 tbsp honey or stevia. Green Tea Buttercream: 1/2 cup grass-fed butter (softened), 2 tsp culinary grade matcha powder, 1/4 cup powdered erythritol . Matcha Glaze: 1/2 cup white chocolate (sugar-fre...

  The Beef Rendang Wellington is a sophisticated marriage of British tradition and Southeast Asian spice. In this version, we swap the classic mushroom duxelles for a dry, aromatic Beef Rendang —a slow-cooked curry reduced until the oils caramelise. Instead of a heavy crepe layer, we use large spinach leaves to wrap the tenderloin, providing a moisture barrier that keeps the pastry crisp. It’s a spectacular "showstopper" dish that delivers a punch of galangal , lemongrass , and toasted coconut , transforming a standard roast into a fragrant, melt-in-your-mouth experience that is surprisingly lower in sugar than many glazed roasts. Ingredients 1 lb (500g) Beef tenderloin (centre-cut) 1/2 cup Beef Rendang paste (reduced until very thick/dry) 1 sheet Low-fat puff pastry (chilled) 6–8 large Spinach leaves (blanched and dried) 1 Egg (beaten, for wash) 1 tbsp Olive oil Optional: Shredded toasted coconut for the rendang mixture Instructions Sear: Season the beef and sear...

  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...

  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...