FOGUE Magazine Issue 2 (10. 01)

FOGUE is a magazine revolving around everything about food. Recipes, tips, restaurant reviews and education are the principal components for this edition with not simply a goal to increase knowledge on food and baking but to also expose issues around food in modern-day society.

The goal of FOGUE is to inspire our readers to become more knowledgeable and aware of how to lead a better lifestyle with food - enjoying the process as well as becoming more informed on highly prevalent diseases which impact thousands of individuals around the world. Furthermore, FOGUE hopes it can encourage individuals to support and take a stance towards helping these societal issues and be at the forefront of a holistic improvement in our approach to gastronomy. By making our readers more aware and in-tuned to help, we aim for a larger community to be influenced as food is the centre of our lives - it is our fuel. Therefore, we must embrace it whilst knowing what goes on within our bodies. Hi, my name is Shiena Fernando, founder and writer of this magazine who has always loved food. After being exposed to the harsh realities of diseases like diabetes mellitus in my hometown, Sri Lanka, I decided to create this magazine to act as a source of entertainment, information and instruction on how to lead our lives. I hope this can, one day, reach residents back home and inform them of how to be more cautious and educated in fighting health issues.

Tiramisu is a world-renowned dessert, tried and tested by almost all professionals due to its rich and deep balance of flavors from a diverse pallette scope. However, at times, some could find it complicated and tedious but are looking for a quick and impressive dish to serve their picky guests.

These tiramisu cups are only six ingredients and would probably take only around 20 minutes to whip up - an aesthetically pleasing dish with very pleasing tastes.

This tiramisu has three components: cream, crumb, chill - 3 C's which make such a light and delectable dish dessert INGREDIENTS: 2 eggs separated (room temperature) 65g caster sugar 100g mascarpone cheese 3 tbsp heavy cream Digestive biscuits/graham crackers Butter (optional) Cocoa powder Vanilla (optional)

For a true testament to the tiramisu flavor - you can either sprinkle some coffee over each crumb layer, add lady fingers if you prefer or use espresso powder and a spoon of hot water to make a thick paste which can be added to the cream for a deep tiramisuy tone.

RECIPE:

Shiena

1. In a clean bowl whisk the egg whites on medium speed till frothy and holding soft peaks.

2. In a separate, bigger bowl with the egg yolks, add the caster sugar and whisk until the volume has doubled and the eggs have turned a light cream color. The air incorporated into the egg yolks will allow for the softer texture of the cream.

3. Now you have the heavy yolk mixture and light whites. Add a tablespoon of the whites into the yolks and vigorously stir to thin the consistency. Then add in two batches - slowly folding the mixtures.

4. Add the mascarpone cheese and whisk on low speed till incorporated.

5. Add heavy cream and whisk till medium stiff peaks form and the cream has thickened. Optionally add vanilla - I don't as I love the natural taste mascarpone brings out 6. For the crumb, crush biscuits until fine crumbs and optionally add some melted butter if you prefer a thicker crumb consistency.

7. In a small cup spread cream and add a layer of crumb. Alternate until cream is at the top and dust cocoa powder. Chill for 20 minutes before serving. Enjoy!

Okay, the recipe for dulce de leche is quite simple and just one ingredient however normally the dishes with the least number of components take the longest time and that sure is the case for dulce de leche. In English the little translation stands for something around the lines of sweet milk however the sauce is caramelised condensed milk which builds an amazing caramel, toasty flavor - and I hate caramel. It is an iconic flavor in Spanish and French cuisine being highly recommended by the workers at the gelato stores!

IN THE OVEN 1. Take a big oven-safe dish and fill it with lukewarm water. Take a smaller dish and pour the condensed milk.

2. Using foil wrap the smaller dish and ensure the edges are tightly covered as water shouldn't enter once caramelising - it could work to harden the mixture.

3. Dropping the smaller dish within the water bath and allow the water to rise halfway up the dish. Basically, the level of the dulce de leche must be submerged by the level of the water on the outside.

4. Place in the oven at 200 degrees Celsius for a minimum of 2.5 hours. The longer it is left in the oven, the more caramelised.

5. Once the golden brown colour appears take out and continuously stir for a smooth consistency IN A PAN 1. Remove the wrapping of the can and place in a pan of simmering water.

2. Reduce the fire to low-medium and leave for 4 hours. In this case it is better to leave for longer since you can't see the colour of the dulce de leche PRO-TIP: Strain the cooked condensed milk with a tea strainer to earn the smoothest sauce

INGREDIENTS

Cookie cups: 1 cup unsalted butter 1 cup brown sugar 2 tsp vanilla extract 2 eggs 2 1 2 Cups flour 2 tsp baking powder 1 tsp cinnamon Coffee

Cinnamon rolls, but as a cookie ...

AND filled with a whipped cream cheese filling that literally melts in your mouth!

Christmas, winter, fall even summer it always fits!

Shiena

Cinnamon filling: 1/3 cup unsalted butter 1/2 cup brown sugar 1 tsp maple syrup 2 tsp ground cinnamon Glaze filling: 1 ½ whipped cream ¾ cup cream cheese ¼ cup powdered sugar Vanilla extract

Cinnamon Butter

Cookie cups: 1. Cream the butter and brown sugar until smooth and soft - you can use an electric whisk or do it with a spatula 2. Add in your eggs one at a time and pour in the vanilla. Stir fast to incorporate the ingredients and beat air into the dough so it is soft when eating 3. Add in the last wet ingredient of coffee (I put around 1.5 teaspoons, however this is upto your taste and preference - coffee will bring out the cinnamon flavor and make the taste richer) 4. In a separate bowl combine the flour, baking powder, cinnamon 5. Fold in the dry ingredients into the wet until it forms a dough 6. Let the dough chill for 2 hours in the fridge Cinnamon filling: 1. Cream together your butter and sugar 2. Add in your cinnamon and maple syrup (optional to add vanilla as well) 3. Roll out the cookie dough and spread the cinnamon filling on the dough with a cerated knife 4. Roll the dough from one end until it becomes a swirl/cylinder 5. Use thread to go under the roll and cut the dough 6. Place these small rolls into a cupcake tin and slightly puncture them in the middle 7. Bake it at 170 degrees celsius for 15 minutes and leave for 2 minutes in the turned off oven 8. Once taken out puncture the holes in the cookie to solidify the cup shape whilst they are still hot Glaze filling: 1. Whip whipped cream and cream cheese until it becomes light and fluffy 2. Fold in the powdered sugar and add vanilla to level out the sweetness 3. Once the cookie cups have slightly cooled pipe in the filling within the space and top with cinnamon

Now we can't have a food magazine without one of the most iconic dishes ever created in human history. Grandmas's cookies or levain cookies chocolate chip cookies, if done right, in my opinion should be considered one of the 7 wonders of the world. The icon itself, nestle tollhouse cookies were invented in 1939 by Ruth Wakefield. Ever since a bit of curiosity turned into a wonderful outcome - the baking world has spurred with over 82 million searches popping up on google. The key for chocolate chips cookies is that brown butter for a nutty, caramel taste and using cut-up chocolate bars as chips have stabilizers which prevent them from melting. Second is to incorporate - not mix in air as it could deflate the cookies and most importantly... Chill. The. Dough. This allows, truly, for such a deep and rich complex aroma of flavours.

INGREDIENTS 150g burnt butter 90g brown sugar 50g white sugar 1 egg ½ tsp vanilla 1 tbsp caramelized brown sugar/caramel 150g flour ½ baking powder 1 tsp salt Chocolate chunks (measure with the heart)

Burning the butter: 1. On a heated pan (that is not too hot) melt the butter whilst continuing to stir until it turns a brown colour.

2. Pour the burnt butter into a heat-safe bowl and freeze it for 20 mins 3. Once cooled down take the burnt butter and rapidly whisk it with a whisk until it breaks down and forms back up into a fluffy light mixture Cookie dough: 1. Mix the butter and brown + white sugar until everything has combined to form a smooth consistency 2. Add in one egg and a teaspoon of vanilla extract and thoroughly mix as well as the caramelized brown sugar to enhance the caramel taste (to further enhance the flavour ½ tbsp of coffee can be added) 3. Once combined fold in the flour, baking powder and salt until it has reached a dough form 4. Add in the chocolate chunks and fold the dough well. Chocolate chunks work better than chips as they don’t have stabilizers so will melt better when baked 5. Freeze the cookie dough for at least 3 hours or preferably overnight 6. Bake the cookies at 175 degrees Celcius for 13 minutes and then turn off the oven to let it cool for 1 minute before taking it out of the oven 7. Sprinkle with sea salt to taste!

Throughout this magazine, I talk about various restaurants and their experience, pricing and my personal rating of them. However, this was solely my experience when I went to the restaurants and based on the food that was ordered. None of the visits were sponsored or acted as an ad but simply to give ideas and my personal take on places in the area - being a food enthusiast. In no way is this meant to be offensive and/or critical but is solely my opinion on the food and experience I received when I visited the places.

I have visited the restaurants mentioned in the edition either numerous times or with additional guests who have provided their holistic input on their individual experiences. The segments are recounts of what I got, thought and like as a customer.

CUISINE: Thai PRICE PER PERSON: 95+ SET MENU BUFFET A LA CARTE

EXPERIENCE: Authentic Thai cuisine with two options for a set menu valuing at 149 per person or selections from a diverse A La Carte menu. The staff were were very accommodating and allowed for

some exchanges between the menu and the set menu. The food was spectacular with a deep blend of flavours and the ambience of the restaurant was amazing as even on a Monday night (during summer) it was lively. Drinks were amazing and they have entertainer for main dishes and it would be a great place to invite guests for a celebration.

Thai Drunken Noodles 90 AED

Stir-fry cashew chicken 95 AED

Beef Pad Thai - 110 AED (present in set menu)

U10 Tiger Prawn Pad Thai 110 AED

Brownie Cake - 45 AED

Tub Tim Krob - 40 AED

THE FINAL SCORE:

This restaurant ticked a lot of boxes and was an amazing new place my family and I tried. Highly recommended for authentic Thai food and a lovely atmosphere. During winter outdoor seating is also available. It was a very enjoyable experience and would go again with a larger group to try more food again.

INGREDIENTS FOR DOUGH

INGREDIENTS FOR ICING

227 g Unsalted butter (Room temperature) 227 g Granulated sugar 1 large Egg 1 tsp Vanilla extract 510 g AP flour ½ tsp almond extract 1 ½ tsp Baking powder ½ tsp Cinnamon ½ teaspoon salt 1 tsp Milk

1 cup icing/powdered sugar 1/4 cup milk 1 teaspoon vanilla extract (may need more or less milk depending on desired consistency)

RECIPE 1. Cream the butter and sugar for 4 minutes until light, fluffy and creamy - the cream should be pale in colour 2. Add one egg and mix until everything is incorporated. Use a spatula to beat out excess air bubbles whilst scraping the sides 3. Add in the vanilla and almond extract - mixing until incorporated 4. In a separate bowl, use a whisk to mic flour, cinnamon, salt and baking power 5. Add 1/3 of the dry ingredient mix into the wet batter until fully incorporated.

Do not add the next third until the previous one is entirely mixed in.

Gradually increase the speed of the whisk, scraping the sides.

6. Next, add in the milk in additions till it becomes a dough like consistency you may need more/less milk depending on the envrionment/weather 7. Place dough in seran wrap and use a rolling pin to roll the dough into a square shape around 1 inch thick. Place in fridge for 2 hours.

8. Preheat oven at 177 C 9. This process makes it much easier to cut out shapes and shortens cooling process. Take chilled dough out of fridge and use cookie cutter to cut out shapes and place on tray lines with baking paper.

10. Place back in freezer for 15 minutes - prevents spreading of dough 11. Bake cookies for 10-14 minutes until slightly golden brown 12. Let cool and decorate with royal icing

A very festive, easy and aesthetic decor dish to add to your Christmas table for an elevated touch anyone is sure to love. These Christmas pine cones add so much to any spread whilst being super simple and delicious!

INGREDIENTS 1 Chocolate Cake Mix/any pre-prepared chocolate cake Nutella 1 teaspoon coffee Choco pop cereal Icing sugar

RECIPE

1. Bake the chocolate batter for 37 minutes at 180 Celsius or until a toothpick comes out clean once pricked.

2. Leave the chocolate cake to cool for 5-10 minutes and whilst still hot use your hands to crumble the cake into small crumbs. This can be done with an electric whisk or food processor as well.

3. Once broken into fine crumbs,bs add 2 tablespoons of Nutella and fold together until it forms a dough-like consistency which can be balled up and squished without breaking its shape.

4. Line a tray with parchment paper and take a small amount of dough rolling it into a ball.

5. Take a smaller piece of dough and place it on top. Now, squish the dough into a cone like shape ensuring to keep the bottom flat so the pinecone can stand up straight 6. Take choco pops cereal and place from the bottom (towards an upwards angle) and work your way upwards. At the top, fold in the cereals towards the center and gently wrap your hands around the cereal to press together.

7. Sprinkle icing sugar on top and serve either cold or warm!

The last two photos were taken at least 2-3 years ago. In year 9 I decided to take media and for every project we did I centered them around food. Safe to say, I love foodtography more than anything. Creating a scene around a still piece of food whilst highlighting the yummy flavours is truly something I enjoy watching and creating. The way to properly do this - especially for any type of photography is to capture the moving moment. This ensures it feels like a 'moment captured in time.'- actually making the atmosphere like the audience is watching something being done and not waiting for something to happen (unless that is the photographer's goal). To do this, I like creating a life around the background of whichever dish I am feeling.

Sometimes, I prefer a blank background for a simplistic look and other times adding movements or extra background (crushes/spills) creates the scene for the dish. For instance, in the first image of the doughnuts - gold specks were dusted on the background along with leaves and dried orange slices highlighting the colours seen on the doughnuts. This "movement" brought the picture to life as it wasn't simply doughnuts on a black background.

Furthermore, another very popular element in foodtography is taking an image as one decoration is being added. In the second image, a faster shutter speed (number of frames in an image) is used to capture the pour of the glaze on the cinnamon rolls. This allows for the drip down to look high quality and enhance the 'delectable' feel of the dessert.

The next component of foodtography is in the editing. Frankly, I think this is the most important as, sometimes, I have taken terrible images with no plan and with the use of some filters and tools I was able to make the image look 10x better. In all the images and professional photography pieces (unless challenged by the portfolio) they are all edited. This is to ensure the colours, contrasts, highlights etc. balance out and evoke the intended goal. In real life we can't control the sunlight and shadows created by ourselves however through editing it is all easily manipulated to elevate the look of an image.

For instance, in the image below I used a dark room, a glass pane and a bike light for illumination. Before editing, the image was still quite dim and the colours didn't pop.

After editing with the use of brightness, vibrance, contrast and saturation I could bring out the bright colours and make the image really look of some high quality.

BEFORE

AFTER

Low saturation Low vibrance Low brightness High whites

Saturation: 34 Vibrance: 35 Brightness: 5 Whites: 0

You aren't going to learn everything about photographing food in just two pages and three examples. I didn't. It took about 3 years to fully understand the techniques and various components in editing photos and taking pictures of food - I still take horrifying images which unfortunately can't make it into the magazine however, I have taken some which I am extremely proud of. I use the same principles of the proud images to make even more. But, like everything I learnt these skills online and by seeing it professionally done. Here are my all-time favourite resources and apps to make the best images. Ever.

APPS Lightroom - Phone An adobe app, I prefer the mobile version as it is more simple and offers a wide variety of tools which really makes the image look better and more illuminated

WEBSITES/CREATORS Foodtography School OR Broma Bakery

Canva - Laptop Canva offers less presets/options however it creates filters and can be a great and easy way to see how the edited work would look with the rest of your work.

My Vegan Minamilist

Camera - Phone Surprisingly, the camera is a very useful app. Using the grid to center photos, night mode for brightness and the tools given in edit mode allow for, yes, amateur editing but... who has to know?

Dark Food Photography

Okay, these might not entirely impress Gordon Ramsay however there is a good chance it would impress your dinner guests. Unless they've experienced Ramsay's cooking...

SUN-DRIED TOMATO PASTE

Ingredients: 1 cup of sun-dried tomatoes 1/8 cup almonds or pine nuts 1/3 cup basil leaves 1/2 cup olive oil 1/3 cup parsley leaves 1 teaspoon white vinegar 1 tablespoon oregano 1/4 teaspoon garlic powder Salt and pepper Instructions: 1. If you cannot purchase sun-dried tomatoes, slice tomatoes and drizzle them with olive oil and chilli flakes - bake in the oven for 27 minutes at 180 C 2. Place tomatoes, pine nuts, basil, parsley, olive oil, parsley and spice (except for salt) in a food processor 3. Process/mix the ingredients for 3 minutes until a fine paste is formed. Add salt to taste and sprinkle a dash of vinegar for added acidity.

4. Extra spoons of water may be required to obtain the right consistency.

5. Store in fridge for up to 2 weeks in air-tight container.

Spread on breads and toast till caramelized.

The main purpose of this magazine is to, in the long run, raise awareness and contribute to further research and help for patients with diabetes. The goal of FOGUE is to work on promoting a healthier life around food and educate on one of the world's most largely prevalent diseases in the world which is affecting over 415 million people today.

Diabetes is a condition revolving around the body's sensitivity to insulin where it is a chronic disease because the process and action of how your body turns glucose into energy is hindered. One main component of this disease is insulin which is a hormone secreted by the pancreas to direct the blood sugar to enter the body cells and store this energy from the food we consume. There are two types of diabetes: type 1 which is a genetic, autoimmune disease where the body "mistakenly destroys the insulin-producing cells,'" basically meaning the pancreas doesn't produce insulin. However, in type 2 diabetes (which is more commonly caused by bad lifestyle habits) the pancreas makes less insulin which makes the body resistant to the hormone. In both cases, there is less-no insulin which the body requires which significantly increases the blood sugar levels. High blood sugar, over time, can damage the body's organs as there will be a build-up of sugar within the blood vessels (sugar sticks to vessels) which prevents and limits the flow of blood to the organs. Without blood carrying oxygen- vital organs won't be able to function properly- therefore causing permanent damage.

Simply put, insulin lowers the body's blood sugar levels by either promoting glucagon or insulin release. This works on two accounts both for low and high blood sugar. If the blood sugar is low, signals are sent to the pancreas which directs the production of glucagon (hormone regulating glucose levels). This hormone stimulates the degradation (breaking down) of glycogen which is a storage format of glucose - thus increasing blood sugar levels. If the blood sugar is high, the pancreas will promote a higher release of insulin to uptake glucose from the blood and store it in the form of glycogen - lowering the blood sugar levels. This is called the pathway for insulin, however it occurs differently for diabetes patients.

Insulin Dependent Diabetes Mellitus (IDDM), also known as type 1 diabetes is an auto-immune disease thought to be mostly influenced by genetic factors. However, if your parents have diabetes 1 and you contain the gene - it doesn't dignify that the disease is present but just means there is a higher risk. There are numerous genes involved in diabetes and the occasion it occurs in an offspring is also highly influenced by environmental factors. Therefore, medics recommend taking regular checkups if your family has a history of the disease and watching out for symptoms. This disease most usually appears from a young age before 15 however is possible to appear later in life.

As said before, in type 1 diabetes the pancreas produced less to no insulin, acting as a chronic (long-lasting) disease which can raise blood sugar levels. Unfortunately, this disease is yet to have a cure which could be due to the inability to predict its occurrence (in spite of having genetic properties). Patients are given treatment plans and devices like an insulin pump to regulate the body's insulin levels and prevent further complication.

As seen to the left, this is the mechanism for an insulin pump. It consists of a small needle which, when inserted, will inject insulin into the body. most also come with a monitor so a diabetic individual can track their insulin levels and know when their blood sugar levels are high or low.

This disease isn't black and white for every patient - therefore, treatment plans vary. However, monitoring blood sugar and insulin levels (both medically and through lifestyle) are the main way to live with the disease

Unusually Thirsty

Blurry Vision

Weight Loss

Hunger

Urinating A Lot

Mood Changes

Adult-onset diabetes (also known as type 2 diabetes) is a condition caused by the body's irregular use of glucose for energy. Most commonly there is insulin resistance (glucose entering the cells from the blood sugar) which results in the blood sugar levels not responding to the insulin secreted by the pancreas. There is also the occurrence when the pancreas doesn't produce enough insulin, overall resulting in high blood sugar levels. The medical name 'adultonset' gives the impression that the disease develops only later in life however it can occur in children as well. This is because even for type 2 diabetes there are genetic factors which play into an individual having the disease. Type 2 runs in families as does obesity however it can also be caused by passing down bad lifestyle habits.

So how does type 2 diabetes develop in the body if it is meant to be different to type 1? Most people say diabetes is caused by eating too much sugar, obesity etc. which is partially true - however only in the case that the body becomes insulin resistant which retains the high blood sugar levels. Scientists believe this resistance can be built through excess fat in the abdomen (visceral fat)- the pancreas is present in the abdomen and too much fat can result in a bad sensitivity to the hormone secreted. This takes place as when the pancreas signals higher blood sugar levels it will secrete more insulin to manage the blood sugar levels however when there is a continuous influx of sugar in the body the pancreas becomes "exhausted" unable to keep the demand for more insulin. This is the difference between type 1 and type 2; in type 1, insulin production is uncontrolled by the irregular response of the body attacking its own cells however in type 2 it is from the pancreas being overworked.

Treating type 2 diabetes mainly revolves around lifestyle changes to reduce the 'man-made' high blood sugar levels by exercising more, eating healthier, less sugar (weight loss) and taking insulin. There is no cure for this disease but it can be managed with a prescribed treatment plan from healthcare advisors.

Thirsty

Blurry Vision

Hunger

Urinating A Lot Mood Changes

Infection

Fatigue

Weight Loss

Numbness

1 in 11 of the world's adult population has diabetes with over 415 million known diabetes patients. 46% of people with diabetes are undiagnosed which can be due to not meeting appointments, lack of education, poor access to healthcare etc. Furthermore, 81% of these undiagnosed patients live in low-middle-income countries as reported by the International Diabetes Federation. By 2040, it is expected that 645 million people have the disease in the world. Out of 195 countries - only 72 offer free healthcare, most falling in the bracket of being high-income nations. Fact filling, maybe, however it is no doubt that there are external causes of diabetes mellitus in people due to the socio-economic issues faced by MEDC & LEDC nations. Poorer countries won't have the resources to educate and fund healthier sources of food which consequently increases the risk of type 2 diabetes. For type 1, resources and technology wouldn't be available for early diagnosis and if there are, funding for medical care would be expensive. A singular insulin pump costs $4500 separate from ongoing supplies required by diabetics. This disease is projected to skyrocket in the future and the lesser fortunate are mainly suffering. Healthcare shouldn't be limited to a person's socioeconomic background and therefore there are numerous means to support this disease. More research and funding for trials whilst ensuring communities obtain the needed education, information and support will act as the front liners to even combating an inch of this long-going 'pandemic.' These are some accredited sources and organizations which aim to fight diabetes and find a cure whilst providing adequate healthcare to lesser fortunate communities: Best organizations + resources to learn more about diabetes American Diabetes Association Fighting Diabetes First in Places of Greatest Need Free courses to learn more about diabetes World Health Organization Page on Diabetes

SUBSTITUTIONS

MODERATION

As will be seen in the upcoming pages, making your dishes 'healthier' and more nutritious for the body doesn't have to be completely impossible. By changing a few ingredients you can create a dish which is almost the same. For instance, when making cakes or cookies I always add less sugar than the given amount or when feeling like making them healthier use nut butter instead of regular butter.

These swaps can make cooking more fun as you discover what's the best swap whilst also being a good way to reduce the impact processed foods can have so you don't have to limit yourself from treats you love.

Everything should be eaten in moderation.

That's what they say and the same rule can be applied in ingredient distribution as well. If i use a lot of sauce to cook the chicken - I won't add sauce on the side.

This creates a balance for everyday meals to ensure there is a benchmark to the amount of unhealthy food consumed.

Thereby going, by marking desserts for weekends or 'healthier snacks' for mid-day cravings it can truly allow for a more holistic diet. This once again can allow for a healthier palette as the 'junk food' consumption is managed. Not forced to be stopped.

ADD X REMOVE

ALTERNATIVES

Craving ice cream? Sure, have some.

There's always going to be the craving and want for something unhealthy or sweet. It's human nature. However, this concept of add, don't remove involved adding nutrition instead of reducing consumption. So, have a scoop or two of ice cream and top it off with fruit or honey or nuts or granola. Any nutritious addition enhances the nutrients you are consuming along with the treat you feel like eating. This way you satisfy your want while adding fuel to your body. It isn't about eating less and stopping yourself which is healthy but it is within the balance.

Alternatives may be thought to go hand in hand with substitution - and it kind of does. The key to this is finding another dish to satisfy the same thing. For example, instead of frying with oil - use an air fryer or bake at a high temperature.

Instead of eating grocery store cookies make your own oat cookies. Instead of eating white bread for toast every day switch to brown/wholemeal bread. There are so many conscious choices to reduce the unhealthiness entering the food we make - don't make a lot of food so you don't have to leave leftovers which would have to be reheated in a microwave.

That's an alternative which can make a bigger impact for the future.

Cheap + Healthy Meal Ideas

Think of creating recipes and meals in this category like a business. For this analogy, being healthy is like having good quality products for your company. Cheap is being able to make a profit and therefore lowering the production cost as much as possible. This segment is created, keeping in mind how diabetes 2 is mainly caused by poor eating and lifestyle habits.

One of the aspects is the 'health content' in food consumed. However, unfortunately, healthy food isn't made to be cheap and fit in the budget of people who can't afford expensive, organic food. Therefore, direction with low-cost and healthy principles acts as a way to make health more accessible to everyone - from all socio-economic backgrounds.

Therefore, the best way to tackle this category is by trying to kill two birds with one stone. This can be done through meal prep which is a very famous technique of creating the meals for the week on the Sunday before and reheating the meals. Not only can this portion control but planning the meals ahead of time prevents spontaneous ubering or quick maggi-noodles.

Therefore, we need good quality components to make our product (meal) which should include a high portion of protein (salmon, chicken, red meat) along with lean carbs (brown rice, quinoa, wholemeal bread, baked sweet potatoes) and fat can come through cooking the food with butter, oil etc. Being cheap would be through economies of scale. With meal prep, you can buy products in bulk instead of one-meal use. This can reduce the overall cost as it is portioned into days of the week whilst reducing waste (which does actually add up in costs). The final stage would be heating the food which can be done using a pan or oven (preferably don't use the microwave as the radiation can be cancerous).

Cheap Protein Options/Sources: Peanut Butter (Grocery Stores have the option to naturally produce nut butter), if not use normal peanuts : $2.50 per 16 oz jar Organic Eggs (great source of nutrition - slightly more expensive): $5 for 10 eggs Regular Eggs (boiled, poached, omlete): $4.6 for 30 eggs Canned Tuna (low calorie but high, high protein): $1 per 5 oz Greek Yoghurt (make dessert bark): $5 for large 24 oz - EOS Beans: $1 for 15 oz Lentils (very popular in Asia) : $1.50 for 450 grams Oats (oat cookies, oat flour, baked oats): $1.30 for 450 grams

Meal Prep Ideas: Healthy Bento Boxes Egg Muffins Breakfast Veggie Burrito Fruit + Greek Yoghurt Parfait Overnight Oats Overnight Chia Seed Pudding Cashew Chicken Noodle Bowls Couscous + Chickpea Salad Baked Tex-Mex Chicken Buddha Bowls Acai Chickpea Curry Brown Rice w/ Lemon Salmon Taco Bowls Spinach Lasagna Protein Pizza Slices Fajita Meatballs + Pasta Red Lentil Dal

SUBSTITUTIONS Seed Oil

Olive Oil

Full-Fat Cheese

Low-Fat Cheese

Butter

Nut Butter

White Flour

Wholemeal Flour

Full-Fat Milk

Organic Milk

Sour Cream

Greek Yoghurt

SUBSTITUTIONS

Caramel

Honey

White Dark Chocolate Chocolate

Butter

Applesauce

Sugar

Stevia

Eggs

Banana

Flour

Oat Flour

That concludes the end of the second edition and publication of FOGUE Magazine. Published in 2024, FOGUE continues to promote living a healthier and more in-tune life with food by enjoying and learning with food.

Covering health issues within food and finding ways to help LEDCs and the lesser fortunate FOGUE hopes to inspire audiences to share their love for food either by spreading awareness or continuing to cook or bake their favourite dishes. Extending its recipe booklet every day, FOGUE inspires the modern couture of food which elevates the classics we love. Food is our fuel, food is our home.

Signing off Author: Shiena Fernando