Triple Method Cooking Recipes

  Red Wine Braised Beef Cheeks Beef cheeks are an overlooked cut that, when cooked low and slow, transform into an incredibly tender, melt-in-the-mouth delicacy rich in collagen. Ingredients 1kg Beef cheeks (trimmed) 2 tbsp Olive oil 1 Large onion, diced 2 Carrots, chopped 2 stalks Celery, chopped 3 cloves Garlic, smashed 2 tbsp Tomato paste 500ml Dry red wine (like Cabernet Sauvignon ) 500ml Beef bone broth 2 Bay leaves & 3 sprigs of fresh thyme Instructions & Method Sear: Heat oil in a heavy-based pot (Dutch oven). Season beef cheeks with salt and pepper, then sear until deeply browned on all sides. Remove and set aside. Sauté: In the same pot, sauté onion, carrots, and celery until softened. Add garlic and tomato paste, cooking for 2 minutes. Deglaze: Pour in the red wine, scraping the bottom of the pan to release the flavour. Let it reduce by half. Braise: Return beef to the pot. Add broth, bay leaves, and thyme. Cover tightly and cook in a 150°C oven for...

Chicken & Jicama Slaw This crisp and refreshing slaw combines lean protein with fibre-rich jicama for a satisfying meal that won't cause energy crashes. Ingredients 2 cups shredded cooked chicken (rotisserie or poached) 2 cups jicama, peeled and julienned (matchstick-sized) 1 cup shredded red cabbage 1/2 cup shredded carrots 1/4 cup chopped cilantro For the Dressing: 3 tbsp fresh lime juice, 2 tbsp olive oil, 1 tsp ground cumin, salt, and black pepper. Instructions & Method Prep Veg: Peel the thick brown skin from the jicama and slice into matchsticks. Shred the cabbage and carrots. Combine: In a large bowl, toss together the chicken, jicama, cabbage, carrots, and cilantro. Whisk Dressing: In a small bowl, whisk together the lime juice, olive oil, cumin, salt, and pepper. Dress & Serve: Pour the dressing over the slaw mixture and toss well to combine. Let it sit for 10 minutes before serving. Tips for Success To support stable blood sugar , the combination of le...

  Zucchini-Basil Egg Muffins These savoury, protein-packed muffins are a fantastic " grab-and-go " option that keeps you full without a sugar crash . Ingredients 6 large eggs , beaten 1 medium zucchini , grated and squeezed dry 1/4 cup fresh basil , finely chopped 1/4 cup feta or goat cheese (optional) Salt and black pepper to taste Instructions & Method Prep: Preheat oven to 375°F ( 190°C ) and grease a muffin tin. Mix: In a large bowl, whisk eggs with salt, pepper, and basil. Stir in the grated zucchini and cheese. Pour: Fill each muffin cup about three-quarters full with the mixture. Bake: Cook for 15–20 minutes until the eggs are set and slightly golden on top. Tips for Success To support stable blood sugar , the combination of high-quality protein from eggs and fibre from zucchini is ideal. It slows the absorption of carbohydrates, which is key to preventing insulin spikes . Pro-tip: Be sure to squeeze as much moisture out of the shredded zucchini as possible ...

  Tempeh Stir-Fry This plant-based dish is a nutritional powerhouse, offering fermented protein and a satisfying texture that absorbs bold, savoury flavours beautifully. Ingredients 8 oz tempeh , cubed 2 cups mixed vegetables (broccoli, bell peppers, snap peas) 2 cloves garlic , minced 1 tbsp fresh ginger , grated Sauce: 2 tbsp low-sodium tamari , 1 tbsp rice vinegar, 1 tsp sesame oil. 1 tbsp avocado oil for frying Instructions & Method Steam: Briefly steam tempeh cubes for 10 minutes to remove bitterness and soften. Sear: Heat oil in a wok or large skillet. Brown the tempeh until golden on all sides. Sauté: Add garlic, ginger, and vegetables. Stir-fry for 3–5 minutes until the veggies are tender-crisp. Glaze: Pour in the sauce mixture and toss for 1 minute until everything is well-coated and fragrant. Tips for Success For optimal blood sugar control , tempeh is a superior choice because it is a fermented whole soy product. It contains more fibre and protein than tofu,...