Triple Method Cooking Recipes

  This Chilled Pea & Mint Soup is a refreshing, vibrant dish that is surprisingly beneficial for blood sugar management . 1 Garden peas provide a good source of plant-based protein and fibre, which helps slow down the conversion of starch into glucose . Ingredients 4 cups Frozen or fresh peas 2 1 large Shallot , finely diced 1 tbsp Extra-virgin olive oil 3 cups Low-sodium vegetable broth 1 cup Fresh mint leaves ½ cup Unsweetened Greek yogurt (for creaminess and protein) 1 tbsp Lemon juice 3 Salt and pepper to taste Instructions Sauté: In a pot, cook the shallot in olive oil over medium heat until translucent. Simmer: Add the peas and broth. Bring to a boil, then simmer for 3–5 minutes until peas are tender. Blend: Add mint leaves and lemon juice. Use an immersion blender to process until perfectly smooth. Cool: Stir in the Greek yogurt . Refrigerate for at least 2 hours before serving. Tips for Success & Diabetes Management The "Cooling" Effect: Ch...

  These Lamb Adobo Hand Pies are a savoury fusion of the classic Filipino braise and the portable convenience of a traditional pasty . By slow-cooking the lamb in a "dry" adobo style—reducing the vinegar and soy sauce until it coats the meat like a thick, tangy glaze—we create a filling that is intensely flavourful without being soggy. The richness of the lamb is perfectly cut by the sharp acidity of the vinegar, making every bite a sophisticated balance of salt, acid, and earthiness. Lamb Adobo Hand Pies Ingredients 1 lb Lean ground lamb or finely diced leg of lamb 1/3 cup Cane vinegar (or apple cider vinegar) 1/4 cup Low-sodium soy sauce (or coconut aminos ) 6 cloves Garlic, smashed 1 tbsp Whole black peppercorns 2 Bay leaves 1 package Whole-wheat pie crust or sprouted-grain dough 1 Egg (for egg wash) Method The Filling: In a skillet, brown the lamb over medium heat. Drain excess fat. Braise: Add vinegar, soy sauce, garlic, peppercorns, and bay leaves. Simmer ...

  This Shredded Brussels Sprout Salad is a crunchy, nutrient-dense alternative to traditional coleslaw. 1 Brussels sprouts are cruciferous vegetables rich in alpha-lipoic acid , an antioxidant that has been shown to help improve insulin sensitivity , making this a stellar choice for diabetes prevention . 2 Ingredients 4 cups Brussels sprouts, shredded thinly (use a mandolin or food processor) 3 ½ cup Toasted walnuts , chopped ¼ cup Parmesan cheese , shaved (optional) 1 Small apple, julienned (keep the skin on for fibre) Dressing: 3 tbsp extra-virgin olive oil , 2 tbsp lemon juice , 1 tsp Dijon mustard , and 1 clove minced garlic. Pinch of sea salt and cracked black pepper . Instructions Shred: Trim the ends of the sprouts and shred them into fine ribbons. Whisk: In a small bowl, emulsify the olive oil, lemon juice, mustard, and garlic. Massage: Pour the dressing over the sprouts and use your hands to massage them for 1 minute; this softens the tough fibres and aids di...

  Harissa-Roasted Cauliflower Steaks are a flavourful, low-carb alternative to traditional meat dishes. Cauliflower is exceptionally low on the glycemic index and packed with sulforaphane , which supports metabolic health and helps protect against diabetes-related complications . 1 Ingredients 1 large Head of cauliflower, cut into 1-inch thick "steaks" 2 2 tbsp Harissa paste (sugar-free) 2 tbsp Extra-virgin olive oil 3 1 tsp Ground cumin 1 clove Garlic, minced 4 Garnish: Fresh cilantro and a dollop of unsweetened Greek yogurt Pinch of salt and black pepper Instructions Prep: Preheat your oven to 200°C (400°F) . 5 Rub: Whisk the harissa, olive oil, cumin, and garlic. Brush both sides of each cauliflower steak generously with the mixture. Roast: Place steaks on a parchment-lined baking sheet. Roast for 25–30 minutes , flipping halfway through, until the edges are charred and the centre is tender. Serve: Serve warm with a squeeze of lime and fresh cilantro. Tips ...

Prawn & Zucchini "Scampi" is a light, sophisticated dish that swaps high-carb pasta for "zoodles" (zucchini noodles). This substitution significantly lowers the glycemic load , making it an ideal meal for maintaining stable blood glucose levels while still feeling indulgent. 1 Ingredients 450g Large prawns, peeled and deveined 3 large Zucchini, spiralled into noodles 3 tbsp Extra-virgin olive oil 4 cloves Garlic, minced 2 ¼ tsp Red pepper flakes ¼ cup Dry white wine or vegetable broth 1 Lemon (juice and zest) 3 ¼ cup Fresh parsley, chopped Instructions Sauté: Heat olive oil in a large skillet over medium-high heat. Add prawns and cook for 2 minutes per side until pink. Remove and set aside. Aromatics: In the same pan, add garlic and red pepper flakes. Cook for 30 seconds until fragrant. Deglaze: Pour in the wine (or broth) and lemon juice. Simmer for 2 minutes to reduce. Toss: Add zucchini noodles to the pan. Toss for 1–2 minutes just until slight...