Triple Method Cooking Recipes

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...

  Buckwheat crepes , or galettes , are a fantastic choice for managing blood sugar . 1 Buckwheat is not a grain but a seed with a low glycemic index and high fibre content , which helps prevent insulin spikes . 2 Ingredients 1 cup Buckwheat flour (100% for gluten-free ) 2 Large eggs 3 1 cup Unsweetened almond milk or water ½ cup Water (adjust for a thin, runny consistency) 4 Pinch of salt 5 1 tsp Olive oil or butter (for the pan) Instructions Whisk: Combine flour, salt, eggs, and milk. Gradually whisk in water until the batter is thin, like heavy cream. Rest: Let the batter sit for 30 minutes (improves texture and digestibility). 6 Cook: Heat a non-stick pan over medium-high heat. 7 Lightly grease it. Swirl: Pour about ¼ cup of batter. 8 Quickly tilt the pan to coat the bottom thinly. 9 Flip: Cook for 60–90 seconds until edges crisp. Flip and cook for 30 more seconds. 10 Tips for Success & Diabetes Management Fibre Focus: Stuff crepes with sautéed spinach , m...

  A Spirulina Green Smoothie Bowl is a nutrient-dense powerhouse. 1 Spirulina , a blue-green algae , is rich in protein and antioxidants that may help improve insulin sensitivity, making it a valuable addition to a diabetes-friendly diet . Ingredients 1 cup Unsweetened almond or cashew milk 2 1 cup Fresh spinach or kale 1 tsp Spirulina powder ½ Frozen avocado (adds creaminess without high sugar) 1 scoop Vanilla pea protein or whey (unsweetened) ½ cup Frozen cauliflower rice (optional for thickness/fibre) Toppings: Chia seeds , hemp hearts , and a few fresh raspberries. Instructions Layer: Add the liquid base to your blender first, followed by the greens and spirulina. Blend: Add the frozen avocado, cauliflower, and protein powder. Blend on high until the texture is thick and velvety. Assemble: Pour into a chilled bowl. Decorate: Top with seeds and nuts for crunch and healthy fats. 3 Tips for Success & Diabetes Management Limit Fruit: Use avocado or cauliflower ...

          Grilled Halloumi & Watermelon Radish salad with mint. This vibrant salad combines the salty, protein-rich crunch of halloumi with the peppery, crisp bite of watermelon radishes . Unlike the fruit watermelon, these radishes are very low in sugar and high in fibre, making them an excellent choice for a diabetes-friendly diet. Ingredients 250g Halloumi cheese, sliced into ½-inch thick planks 2-3 Large watermelon radishes, scrubbed and sliced paper-thin 3 cups Baby arugula or mixed baby greens 1 tbsp Extra-virgin olive oil Garnish: Fresh mint leaves and a squeeze of fresh lemon juice Dressing: 1 tbsp apple cider vinegar mixed with 1 tsp Dijon mustard Instructions Prep: Lightly brush the halloumi slices with olive oil. 1 Grill: Heat a grill pan over medium-high heat. Grill the halloumi for 2–3 minutes per side until golden brown grill marks appear. 2 Assemble: On a large platter, layer the baby greens and the thinly sliced watermelon radis...

Love Letters - Steamed Batter (Coconut-Rice Cake) The name "Love Letters" (or Kuih Kapit in Southeast Asia ) comes from the delicate act of folding the thin, crispy wafer into a quarter-circle or roll while it's still hot and pliable. 1 Traditionally baked over charcoal in a patterned iron mould, this treat symbolises a sealed love letter, containing sweet secrets—the delicious coconut flavour. 2 They are a highly cherished, labour-intensive biscuit, especially popular during Chinese New Year , representing the sweetness of life and strong family ties through the collaborative effort of making them. 3 Since "Love Letters" are traditionally thin, crispy wafers cooked with a specialised iron or waffle cone maker, adapting them to a steamed batter is a creative approach, resulting in a soft, cake-like texture rather than the traditional crunch. This version focuses on bringing the iconic coconut-rice flavour into a delicate, steamed cake. Ingredients 2 large Eg...