Standard muffins are sugar heavy. Why this swap matters Oats and chia increase fiber and satiety. The swap Swap white flour muffins for oat chia muffins. Recipe1 cup oat flour1 tablespoon chia2 eggsHalf cup Greek yoghurtBerriesMaple Bake 18 to 20 minutes at 180C. Track fullness after breakfast.

Standard pizza base is refined flour. Why this swap matters Wholegrain sourdough may offer better blood sugar response for some people. The swap Swap white base for wholegrain sourdough base. Recipe Anti Inflammatory Wholegrain Sourdough GuideStarter plus Seeded Wholegrain Loaf Part 1. Build Your Starter From Scratch You need– Glass jar– Digital scale– Wholemeal flour–…

Energy bars often contain syrups. Why this swap matters Dates sweeten naturally and flax adds fiber. The swap Swap packaged bars for blended date flax bites. Recipe1 cup datesHalf cup oats1 tablespoon flax1 tablespoon cacaoNut butter Blend and roll into balls. Track mid afternoon cravings on the Rebalance40 Anti-Inflammatory Tracker for a week

Rice pudding uses refined grains and sugar. Why this swap matters Millet provides more fiber and minerals. The swap Swap rice pudding for millet pudding. Recipe1 cup cooked milletMilkCinnamonChopped dates Simmer 5 to 10 minutes until creamy. Observe how satisfied you feel after.

Fruit heavy smoothies can be sugar dense. Why this swap matters Beetroot adds nitrates and plant compounds. Cacao adds polyphenols. The swap Swap fruit only smoothie for beetroot cacao blend. RecipeHalf cooked beetroot1 tablespoon cacaoHalf bananaGreek yoghurtMilk Blend smooth. Track morning energy in the Rebalance40 Anti-Inflammatory Tracker.

Refined crackers digest quickly. Why this swap matters Seed crackers raise fiber and healthy fats, especially from flax and sunflower seeds. The swap Swap white crackers for homemade seed crackers. Recipe1 cup mixed seeds2 tablespoons flaxWater to bindSalt Mix and press thin on tray.Bake at 170C for 20 to 25 minutes. Check how this affects…

Ice cream is sugar dense. Why this swap matters Greek yoghurt provides protein. Berries add fiber and antioxidants. The swap Swap ice cream for frozen yoghurt with seeds. Recipe1 cup Greek yoghurtHandful berries1 tablespoon sunflower seedsA Drizzle maple syrup Freeze 30 to 60 minutes until firm. Notice fullness after dessert.

Chocolate bars combine sugar and saturated fat. Why this swap matters Cacao provides polyphenols. Chia adds fiber and omega 3 fats. The swap Swap chocolate bars for cacao chia pudding. Recipe2 tablespoons chia1 tablespoon cacao1 cup milk1 teaspoon maple syrup Stir and refrigerate 3 hours or overnight. Track evening cravings for 5 evenings on the…

Classic mash is mostly starch and butter. Why this swap matters Celeriac changes the starch profile. Lentils add fiber and protein. The swap Swap plain mash for half celeriac, half lentil mash. RecipeBoil diced celeriac until soft.Blend with cooked red lentils, olive oil, salt, and pepper. Observe how steady your energy feels after dinner.

White pasta offers little fiber. Why this swap matters Lentil pasta increases plant protein and fiber. You stay satisfied longer. The swap Swap regular pasta for lentil pasta. RecipeCook lentil pasta as directed.Toss with olive oil, garlic, spinach, and cherry tomatoes.Top with pumpkin seeds. Track afternoon energy and cravings.