Updated FOGUE Issue 3 11.08.2024

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.

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.

Diabetes is one of the world's most largely prevalent diseases in the world which is affecting over 415 million people today.

It is a chronic condition caused by an irregular sensitivity to insulin based on how your body turns glucose into energy. Insulin is a hormone which directs blood sugar into cells to be stored.

Type 1 diabetes: genetic, autoimmune when insulin-producing cells are destroyed and pancreas doesn’t produce enough insulin

Type 2 diabetes: Pancreas makes less insulin making body resistant to the hormone. This causes consistent high blood sugar levels.

Consistently high blood sugar can damage the body’s organs, limiting the flow of blood to organs.

Insulin lowers blood sugar levels by promoting glucagon/insulin release.

In diabetic patients this pathway signalled by the brain works differently.

IDDM (type-1 diabetes) is mostly influenced genetically. But it isn’t the denoting factor. If there is a family history of type 1 diabetes, it is recommended to do regular checkups.

This disease most usually appears from a young age before 15 however is possible to appear later in life.

In type 1 diabetes the pancreas produces less to no insulin, acting as a chronic 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.

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. Here, blood sugar levels don’t respond/lower to the insulin secreted. Sometimes, the pancreas doesn’t also produce enough insulin. Type 2 runs in families as does obesity however it can also be caused by passing down bad lifestyle habits.

Type 2 normally develops when there is a sustained influx of high glucose spikes making the body insulin resistant (basically meaning the insulin doesn’t function anymore). This is caused from the excess visceral fat (surrounding organs) making the pancreas exhausted and unable to supply the high demand.

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 world's adult population has diabetes 46% of people with diabetes are undiagnosed which can be due to not meeting appointments, lack of education, poor access to healthcare etc.

81% of these undiagnosed patients live in low-middle-income countries as reported by the International Diabetes Federation. Out of 195 countries - only 72 offer free healthcare, most falling in the bracket of being high-income nations.

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

INGREDIENTS Flavored/Full-fat Greek Yoghurt Handful of Pistachios/Almond Honey/Maple syrup Raspberries/Berry of Choice Strawberries Chocolate (Melted)

RECIPE 1. Place some yoghurt in a large bowl. If it is plain yoghurt add some vanilla/almond extract along with some honey and mix.

You can also add fruits and blend until a fine paste.

2. Line a tray with parchment paper and spread yoghurt to a thin layer.

3. Sprinkle toppings of choice (nuts are a good source of unsaturated fats and protein whilst dark chocolate and berries provide sweetness without high glycemic index - reducing spike in glucose levels) 4. Place in freezer for 20 minutes and break apart into bark like pieces.

5. Alternatively, you could mix all additions together with some heavy cream and place in tin whilst leaving to freeze for 3 hours.

Then scoop into a healthier version of icecream.

SUBSTITUTIONS Instead of completely discarding food from your diet, substituting healthier ingredients can add more nutritional value without greatly affecting the taste. It can forces reduced impact of processed foods by incorporating more natural ingredients

MODERATION Many people enjoy following the 80/20 rule within their diet which aims to make healthier choice 80% of the time and allow sweet indulgences for the remaining 20%. Nothing is completely off-limits and anything is healthy if eaten in moderation and done with a balance. Don’t simply restrict the food since this will encourage eating large quantities when you indulge but allow small portions everyday.

ADD DONT REMOVE

ALTERNATIVES

Following along with moderation, instead of restricting foods we love - allow yourself to enjoy them whilst adding nutritional benefit by ADDING nutrition.

For instance, on top of your ice cream add some fruits for healthy fats or nuts/grains for some fiber. This way you satisfy your want while adding fuel to your body.

Alternatives goes hand in hand with substitution. 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 processed grocery store cookies - meal prep your own cookies and add oats for nutrition.

There are so many conscious choices to reduce the ‘unhealthiness’ entering the food we consume which can contribute in the long-term to a healthier body and mind.

The WHO and CDC (Centers for Disease Control) recommend an average of 36 grams of sugar for men and 25 grams of sugar for women every day.

However, in the context of type 2 diabetes, whilst it may be perceived that the sugar intake should be significantly lower, Medic News reports that diabetic patients should consume the same quantity of sugar depending on the diet plan constructed with their health practitioner. (Diabetes and sugar intake: What is the link?).

Diabetic patients must ensure their blood sugar levels are within the quota after consuming glucose. Large spikes in glucose levels can be severely fatal.

mg/dL

mg/dL

mg/dL

people without diabetes

pre-diabetes

diabetes

“Diabetes Tests.” Centers for Disease Control and Prevention, Centers for Disease Control and Prevention, 28 Feb. 2023, www.cdc.gov/diabetes/basics/gettingtested.html#:~:text=Fasting%20Blood%20Sugar%20Test,higher%20indicates%20you%20have%20diabetes.

Fig. 1 - represents a table created by the CDC on blood sugar levels for normal, prediabetic and diabetic individuals for the 4 most common tests for diabetes. Diabetic patients would fall within this range of sugar and once discussed with their doctor can create a plan/framework on the constant level maintained.

Most medics state diabetes is most manageable by implementing lifestyle changes. It is heavily reliant on the development of sustainable, long-term habits to tolerate the consequences.

A survey published in 2016 presented that adults, on average, consume 77 grams of sugar a day - almost double the recommended benchmark for normal individuals.

This in turn has led to the observable, rapid increase in diabetes prevalence across the globe as the increased sugar consumption and decreased active lifestyle have corresponded to a higher number of obese individuals which is predominantly associated with the presence of diabetes.

Carbohydrates are one of the 3 macronutrients every individual must consume.

They are nutrients which provide instant energy for the body as the glucose present is converted into ATP energy which can be used by the cells for functioning. During digestion, starches and sugars are broken down into blood glucose by amylase enzymes. Therefore, they have the greatest effect on blood sugar levels and must be consumed with informed thought.

Simple carbohydrates are made up of monosaccharides or disaccharides. They are digested quite easily. This quick digestion resultsin rapid increase of blood glucose pushing the pancreas to secrete insulin faster.

Complex carbs are perceived as healthier since they can ‘pack in’ more nutrients allowing individuals to eat less whilst feeling fuller and satiated for longer - something necessary to reduce sugar levels for people with diabetes.

Complex carbohydrates are composed of oligosaccharides or polysaccharides which are more complex sugar molecules - therefore - take longer to digest and have a lower impact on the rise of blood sugar.

Carbohydrates are one of the 3 macronutrients every individual must consume.

Simple carbohydrates are made up of monosaccharides or disaccharides. They are digested quite easily. This quick digestion resultsin rapid increase of blood glucose pushing the pancreas to secrete insulin faster.

They are nutrients which provide instant energy for the body as the glucose present is converted into ATP energy which can be used by the cells for functioning. During digestion, starches and sugars are broken down into blood glucose by amylase enzymes. Therefore, they have the greatest effect on blood sugar levels and must be consumed with informed thought.

Complex carbohydrates are composed of oligosaccharides or polysaccharides which are more complex sugar molecules therefore - take longer to digest and have a lower impact on the rise of blood sugar.

Complex carbs are perceived as healthier since they can ‘pack in’ more nutrients allowing individuals to eat less whilst feeling fuller and satiated for longer - something necessary to reduce sugar levels for people with diabetes.

Complex carbs are able to ‘pack in’ more nutrients (Cherney, 2023) allowing individuals to eat less whilst feeling fuller and satiated for longer - something necessary to reduce sugar levels for people with diabetes.

Common Simple Carbohydrates:

FRUCTOSE

BROWN SUGAR

CORN SYRUP

Refined carbohydrated communicate that a food source has been stripped from nutritive value when being processed. They tend to have high glycemic index causing irregular spikes in glucose levels.

Consistent consumption of glycemic high foods increasing type 2 diabetes risk.

Low GI Foods

APPLES

QUINOA

Simple Carbohydrates To Avoid:

SODA

CEREAL

Glycemic index (GI) is respective to carbohydrates meaSuring rate of increasing glucose levels.

HIGH GI:

LOW GI: BEANS

CANDY

INGREDIENTS 1/2 cup Tahini (runny consistency) 1/3 cup maple syrup 1.5 tsp vanilla extract Dash of almond extract (optional) 1/4 tsp salt 1 1/8 cup oat flour (blended oats) 1/2 cup dark chocolate chunks

RECIPE: 1. Preheat oven/air fryer to 165 degrees celsius and line baking tray with parchment paper 2. In a large mixing bowl add your tahini and mix rapidly to thin the consistency of the paste (allows for better, chewy cookies) 3. Add in the maple syrup and vanilla extract, stirring until combined 4. Pour in oat flour and salt, if you prefer additional rolled oats can be added for oat chunks (adds some crunch to the cookie). Fold ingredients until combined - may be slightly runny 5. Add chocolate chunks and fold in well.

6. Using an ice cream scoop or your hands roll the dough into small balls and place on lined baking tray.

7. Add extra pieces of chocolate on top of the cookie for it to melt even more (other toppings of choice may be added too, dark chocolate has shown to reduce insulin resistance and cholesterol levels) 8. Bake for 7-9 minutes, take out of oven/air-fryer and leave to cool. Initially when you take out the cookies, they will be slightly runny and underbaked however the heat trapped within the cookie, paper and tray will over time slowly finish cooking the cookie and it will harden/cool into the right consistency. You never want to take out your cookies and have them ‘cooked.’

A calorie is a measurement of energy content providing the body with energy to function. It isn’t a measure of ‘fat’ or ‘unhealthiness.’

With 30 mins physical movement it is recommended: Average man: 2500kcals per day Average woman: 2000kcals per day

Certain foods are ‘calorie dense,’ meaning even if a small amount is consumed they contain a high amount of calories. In the longterm leads to less satisfaction and high volumes of food consumed - raising the daily caloric intake and weight gain.

For diabetic patients, medics could recommend lower caloric intake to reduce possible fat accumulation as it could sensitise the insulin production. They are mostly advised to get half of their calories from complex carbs to stay satisfied for longer as it takes longer to digest so gradually increasing the blood glucose levels instead of randomly causing a spike as simple carbs do.

Fats play an essential and hidden role on the progression of diabetes.

Carbohydrates/Proteins hold 4 calories per gram - fats hold 9.

SATURATED FATS Their molecules are tightly packed with no double bonds. Deemed unhealthy because they raise blood lipid levels and LDL cholesterol.

UNSATURATED FATS

Healthier fats since composed of a single carboncarbon double bond.

They can be monounsaturated (one double bond) or polyunsaturated (multiple double bonds).

Monounsaturated translate to low prevalence of heart disease whilst polyunsaturated build cell membranes and regulate blood clotting.

TRANS FATS Considered the ‘worst’ fats - having been banned in the US and many other countries. They have shown no significant health benefits and contribute to increased LDL cholesterol and reduced HDL cholesterol - causing inflammation and severe cardiovascular complications.

The American Heart Association recommends limiting saturated fat intake to less than 6% of total caloric intake (around 11-13 grams per day).

INGREDIENTS 1 cup mashed potatoes (3 potatoes) - room temperature ½ cup maple syrup (around 100ml)* 4 tablespoons oil (avocado oil/melted butter/seed oil*) 2 tablespoons creamy almond butter* 2 tsp vanilla 1 tsp coffee 2 tsp espresso powder ⅔ cup cocoa powder ⅓ cup all-purpose flour (can do half oat flour) 1 tsp baking powder ½ tsp salt Melted Dark Chocolate

RECIPE: 1. Place mashed sweet potatoes into a food processor or blender until a creamy paste-like consistency is achieved—place in a large bowl.

2. To the bowl add maple syrup, avocado oil, vanilla and almond butter - whisking on low speed until combined.

3. In a separate bowl whisk espresso, cocoa and baking powder with flour and salt.

Add this dry mixture to the wet mixture and fold until the contents are combined.

4. The batter should be creamy but thick. If desired for more depth in flavour, add coffee and some melted dark chocolate.

5. Line a square tray with parchment paper and pour batter in - using a created knife to smooth out the lines. Keep in mind, brownies don’t necessarily rise so it would be best not to use too big of a pan since they may overbake/be too thin 6. Bake at 170 degrees celsius for 25 minutes, leave in oven for 1.5 and then take out.

Do not overbake your brownies since they could become hard/spongy or cakelike.

7. Slice with clean knife and enjoy! *If preferred, the amount of maple syrup added could be reduced to reduce sugar intake without directly affecting taste. *Whilst seed oil could be used, it is recommended against due to the high contents in inflammatory fats (eg: omega-6) *If almond butter isn’t available, any other low GI seed butter could be used.

One of the biggest side-effects of diabetes is diabetes retinopathy where patients suffer from blindness from consequences to retina’s blood vessels

https://www.mayoclinic.org/diseases -conditions/diabeticretinopathy/symptoms-causes/syc20371611

At first, symptoms may include acute far-sightedness. However, as diabetes develops the imbalance in blood sugar levels in retina’s blood vessels begins to bleed into the vitreous causing floaters. These are dark spots or blurred segments in someones vision.

High blood sugar triggers this as it blocks vessels leading to the retina resulting in leaks/bleeds.

The risk for developing such conditions increases when diabetes has been present for longer. Medics normally treat such conditions with eye surgery, laser treatments or trying to manage glucose

INGREDIENTS 450g Baby Potatoes 2 tablespoons Olive Oil 1/2 tsp Salt 1/2 tsp Pepper 1 tsp Chili Flakes 1 tbsp Garlic Powder 1 tbsp Parsley 1/2 tsp Oregano 3/4 cup Grated Parmesan Cheese 1/2 cup low-fat Melted Butter

RECIPE:

1. Preheat the oven to 200 degrees Celsius (although you want to bake the potatoes just before serving so they stay crispy and warm!)

2. Wash the potatoes and cut each in half to get a flat surface. On each face of the potato (the flat-side) take a sharp knife and cut diagonal lines across without cutting entirely through the potato. This is calling ‘scoring’ the potato.

3. In a large bowl mix together the olive oil, salt, pepper, chili flakes, garlic powder and parsley until it forms a runny paste. Add the cut potatoes and mix thoroughly - marinating the potatoes within the sauce. Ensure they are fully coated in the seasonings.

4. Wrap the bowl with cling film and place in the fridge for 20-30 minutes os the flavours can develop.

5. In another bowl/serving dish mix together the melted butter and parmesan cheese. A gloopy, thick (but not too thick) paste consistency should be formed.

6. Take the chilled potatoes and dip the flat-side into the parmesan mixture (alternatively, you can spread the mix along the dish and place the potatoes directly). The scores created before will allow the cheese to combine with the potato and not directly fall off.

7. Sprinkle with oregano and flaky sea salt. Bake for 26-30 minutes (until golden brown) NOTE: I personally prefer adding less parmesan so it isn’t too overpowering!

As directly stated K-cal, a restaurant running in the UAE for nearing 15 years, is an exceptional and accessible platform. Their “low sugar, lowglycemic index, 1,000-1,300 calories-per-day Diabetic Plan is designed to aid weight loss while safely controlling blood sugar levels.” Either by contacting them directly or following one of their personalised, custom meal plans to work specifically to your goal - KCal has a variety of healthy, balanced but most importantly satisfying options for meals.

Therefore, we tried out a variety of dishes through their most popular medium (delivery) and reviewed the dishes on a scale of ‘value for money,’ ‘taste,’ ‘satiation,’ and ‘overall score.’

Value For Money: KCal benefits from a large variety of options to choose from, customers can order through a pre-made meal plan offering discounts or choose whichever course they are feeling- without charging unaffordable prices. However, the chain is more expensive when compared to other healthy providers and portion sizes may be deemed as small since any sides/add-ons are additional costs Taste: Dishes are packed with flavor and as a healthier alternative are a delicious way to enjoy food without increasing sugar content Satiation: Each dish is packed with a lot of protein, their special Founders Chicken Burger contains 32 grams of protein - reaching the recommended intake and thus, keeping the body full and satisfied for quite a while. This aids to curve cravings whilst filling the stomach and can prove to be beneficial for diabetic patients as it lowers the number of glucose spikes experienced since individuals don’t feel the need to eat as often.

Founders Chicken Burger - 38 AED Kcal: 387, Fat: 8.4g. Carb: 46.5g, Pro: 32.2g

Cinnamon Coffee Kick - 28 AED Kcal: 338, Fat: 16.6g. Carb: 20.4g, Pro: 30.9g

Overall Rating:

Dark Chocolate Mousse - 22 AED Kcal: 259, Fat: 18.8g. Carb: 14.9g, Pro: 7.8g

Chipotle Beef Panini - 38 AED Kcal: 319, Fat: 12.3g. Carb: 24.1g, Pro: 30.0g

The presence of diabetes significantly increases the risk of developing cardiovascular conditions additionally acting as the no. 1 cause of mortality in diabetic patients.

High blood sugar normally translates to high blood pressure, increasing force between vessels walls and the damage within them.

Most diabetic patients have high concentration of triglycerides and low concentration of HDL (good cholesterol) which hardens arteries and prevents supply of blood and oxygen to vital organs.

VANILLA GLAZE INGREDIENTS

1 cup icing sugar 1 teaspoon vanilla extract 3 tablespoons whole/almond milk (may require more/less depending on consistency)

RECIPE: This is a really simple, easy and delicious topping to any dessert which can add a note/hint of sweetness whilst adding depth to different textures.

1. Measure the icing sugar and sift it through a sieve to get rid of any lumps. This will allow for a really smooth and rich glaze 2. Add your milk to the icing sugar and mix well. Different amounts of milk:icing sugar ratios will be required depending on the brands, temperature, and consistency desired for the glaze. A thicker glaze can be potentially used for decoration/piping whilst a thinner glaze gives an even spread across treats. Therefore, you may have to add more/less milk to achieve the right spread.* 3. Add vanilla extract to the glaze, this may discolour the white slightly - creating an off-white complexion so some white food die could be added, or, alternatively vanilla powder could be used so the pearly white colour of the glaze may be retained.

NOTES: *A little bit of milk surprisingly goes a long way. Hence, start with small additions of milk. *For the glaze you will have to mix relatively vigorously to combine and create a flowy/smooth glaze.

INGREDIENTS 160g Greek Yoghurt (may be 0% fat) 1/2 teaspoon vanilla extract 100g all-purpose flour (can be substituted with oat flour) Sprinkle of salt Powdered sugar Whole milk

RECIPE: 1. Leave the Greek yoghurt out 10 minutes before using, if greek yoghurt isn’t available normal plain yoghurt will work (will have to add 1 teaspoon of maple syrup) or flavoured greek yoghurt can be used for different additions.

2. Add vanilla extract to yoghurt and mix well 3. Sift in the flour in 2 additions but don’t incorporate all the flour at once. Slowly add the flour until the consistency is achieved.

Depending on the temperature of the yoghurt - more or less may be required.

4. Fold in the flour until a dough like consistency is achieved. Note that the dough shouldn’t be very sticky and can be kneaded for 2-3 minutes.

5. Roll the dough into small balls and place on tray lined with parchment/non-stick paper. Place in air fryer at 175 degrees celsius for 9-11 minutes. Once time is up, leave in air fryer for around 2 minutes before removing. This can also be done in an oven if airfryer is not available 6. Leave to cool and dip in vanilla glaze as made in the previous page.

Let it set for 5 minutes and enjoy!

INGREDIENTS:

1/2 Cup Coconut Cream (that has been chilled in the fridge for at least 12 hours) 1 teaspoon vanilla extract Pinch of sea salt 1 teaspoon almond/whole milk 3/4 Cup dark chocolate chips (I prefer using a chocolate slab that has been cut into chunks)* 1 teaspoon Icing Sugar (optional)

RECIPE:

1. It is important coconut cream, not milk or oil is used as that is what will achieve a smooth and thick frosting-like consistency. The night or morning before desiring to make the frosting, place the can of coconut cream in the fridge so it can child- for a minimum of 12 hours.

2. Scoop out the firm cream from the can, and strain the excess liquid to leave behind.

3. Prepare a ban-marie which is one boiling pan filled up to an inch with water and has begun boiling. Then place a heat-proof bowl on top - ensuring the bottom of the bowl is not touching the water.

4. Place the coconut cream, chocolate, vanilla and salt in the bowl and begin mixing. At this stage, the heat should be at a medium level since you don’t want to temper the chocolate. Stir occasionally until all contents have combined and formed smooth icing.

5. Take the bowl out of the ban-marie and place in the fridge to chill for 3-4 hours (to prevent the top from drying out, take some cling film and press down to the surface so everything is sealed nicely.

6. After 3 hours take out and preferably use an electric whisk to incorporate more air into the frosting and whip whilst adding some icing sugar to add a spreadable consistency. If it is too thick add a splash of almond/whole milk. *Using a chocolate bar that has been cut into chunks is more efficient and easier than using pre-made chocolate chips since most of them are coated with a stabilizer which prevents them from melting. This may cause problems when using the ban-Marie with the tempering of the chocolate which could cause it to curdle with the cream/separate/not melt at all whilst overburning the cream*

As stated by the CDC, Alzheimer's disease is a progressive disease which initially begins with mild memory loss and over time can augment into losing the ability to respond to one’s environment.

It derives from a combination of epigenetic, lifestyle factors and genetic markers increasing risk with diabetes and thus it differs for every individual.

There is a positive correlation between prediabetes/diabetes and the likeliness of developing dementia. Many scientists refer this disease as Type 3 because it shares cellular and molecular features.

Mostly in type 1 diabetes hypoglycemia (glucose deficiency) arises. Lack of sufficient glucose levels has shown to damage the hippocampus which is the memory centre of the brain, causing memory loss and dementia.

Secondly, heart health is directly in line with brain health as conditions like elevated blood pressure risk occurrence of strokes which can lead to dementia.

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. This segment is created, keeping in mind how diabetes 2 is mainly caused by poor eating and lifestyle habits. One aspect is the 'health content' in food consumed. Unfortunately, healthy food isn't made to be cheap.

The best way to tackle this category is by trying to kill two birds with one stone. This can be done through meal prep - a technique of creating 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 meal. Including high portions 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. 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.

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 updated third 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.

Author: Shiena Fernando