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Eat Well Recipe: High-Protein Quinoa Ratatouille - Dinner

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

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  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...
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Eat Well Recipe: Moroccan Chickpea & Vegetable Tagine - Dinner

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  Moroccan Chickpea & Vegetable Tagine This plant-based dish is a powerhouse of flavour and nutrition, using aromatic spices to create a satisfying, fibre-rich meal. Ingredients 2 cans (400g) Chickpeas, rinsed and drained 1 large Red onion, diced 2 Carrots, sliced into rounds 1 Zucchini, chopped 1 cup Pumpkin or sweet potato, cubed 1 can (400g) Diced tomatoes 500ml Low-sodium vegetable broth 2 tsp Ras el Hanout (or a mix of cumin, ginger, and cinnamon) 1 tbsp Olive oil Fresh cilantro for garnish Instructions & Method Sauté: Heat olive oil in a large pot or tagine. Sauté onion and carrots for 5 minutes until softened. Spice: Stir in the Ras el Hanout spices and garlic; cook for 1 minute until fragrant. Simmer: Add chickpeas, zucchini, pumpkin, tomatoes, and broth. Bring to a boil, then reduce heat. Cook: Cover and simmer for 25–30 minutes until the vegetables are tender and the sauce has thickened. Finish: Season with a squeeze of lemon and garnish with fresh...
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Eat Well Recipe: Grilled Swordfish with Lemon-Garlic Herb Butter - Dinner

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  Grilled Swordfish with Lemon-Garlic Herb Butter Swordfish is a meaty, firm-textured fish that holds up beautifully on the grill, offering a satisfying, high-protein meal. Ingredients 2 Swordfish steaks (about 1-inch thick) 2 tbsp Olive oil 1 tbsp Fresh lemon juice 2 cloves Garlic, minced 1 tsp Fresh oregano or thyme , chopped 1/2 tsp Sea salt & cracked black pepper Instructions & Method Marinate: Whisk olive oil, lemon juice, garlic, herbs, salt, and pepper. Brush generously over both sides of the swordfish. Let sit for 15 minutes. Preheat: Get your grill to medium-high heat. Lightly oil the grates to prevent sticking. Grill: Place steaks on the grill. Cook for 4–5 minutes per side . The fish is done when it’s opaque throughout and reaches an internal temperature of 63°C . Serve: Let rest for 2 minutes. Garnish with fresh parsley and an extra squeeze of lemon. Tips for Success & Health Managing blood sugar is about balancing lean proteins with high-fibre ...
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Eat Well Recipe: Vegetarian Shepherd’s Pie (Lentil & Mushroom) - Dinner

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  Vegetarian Shepherd’s Pie (Lentil & Mushroom) This comforting plant-based twist on a classic uses hearty lentils and savoury mushrooms to create a rich, "meaty" base without the saturated fat. Ingredients 1 cup Dried brown or green lentils (rinsed) 250g Mushrooms, finely chopped 1 Large onion, diced 2 Carrots, diced 2 cloves Garlic, minced 1 tbsp Tomato paste 1 tsp Dried thyme 500ml Low-sodium vegetable broth Topping: 3 large potatoes or 1 head of cauliflower (mashed with a splash of olive oil) Instructions & Method Sauté: Heat olive oil in a large pan. Sauté onion, carrots, and mushrooms until softened and browned. Simmer: Stir in garlic, tomato paste, thyme, lentils, and broth. Simmer for 20–25 minutes until lentils are tender and liquid is mostly absorbed. Assemble: Spread the lentil mixture into a baking dish. Spread your mash evenly over the top. Bake: Place in a 200°C oven for 15–20 minutes until the top is golden and the filling is bubbling. Tips...
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