Standard wraps are refined flour based. Why this swap matters Chickpea flour provides protein and fiber. Blood sugar tends to rise more slowly than with refined flour alone. The swap Swap white wraps for chickpea flour flatbreads. Recipe1 cup chickpea flour1 cup waterSaltOlive oil Whisk to smooth batter.Cook thin layers in a lightly oiled pan…

Many granolas are high in added sugar and refined oils. Why this swap matters Steel cut oats digest more slowly. Pumpkin seeds, sunflower seeds, flax, and chia increase fiber and healthy fats. You get crunch without the sugar spike. The swap Swap store granola for baked steel cut oat and seed clusters. Recipe1 cup cooked…

Many packaged crisps use refined oils and starch. Why this swap matters Japanese sweet potato provides natural sweetness and fiber. The swap Swap packaged crisps for thin sliced Japanese sweet potato air fried. Recipe1 Japanese sweet potato sliced thin1 teaspoon olive oilSea salt Air fry 15 minutes at 180C. Track how this affects cravings and…

White rice digests quickly and lacks fiber. Why this swap matters Millet offers more fiber and minerals and works well in bowls. The swap Swap rice for cooked millet. Recipe1 cup cooked milletRoasted beetrootLentilsOlive oilLemonParsley Layer and dress with oil and lemon. Watch your energy levels through the afternoon.

Traditional flapjacks use syrup and butter in high amounts. Why this swap matters Using dates, flax, chia, pumpkin and sunflower seeds increases fiber and reduces added sugar. The swap Swap syrup heavy flapjacks for date and seed versions. Recipe1 cup oatsHalf cup chopped dates1 tablespoon flax1 tablespoon chia2 tablespoons nut butter2 tablespoons pumpkin and sunflower…

Standard brownies rely on refined flour and sugar. Why this swap matters Dates add sweetness with fiber. Cacao brings plant compounds. The swap Swap flour heavy brownies for blended date cacao brownies. Recipe1 cup pitted dates2 eggs or flax eggs3 tablespoons cacao2 tablespoons nut butterHalf cup oat flour1 teaspoon baking powder Blend smooth.Bake at 180C…

Standard desserts often combine flour and sugar. Why this swap matters Purple sweet potato contains anthocyanins. Cacao provides polyphenols. The swap Swap cake or pudding for mashed purple sweet potato with cacao. Recipe1 cooked purple sweet potato mashed1 tablespoon cacao powder1 teaspoon maple syrupSplash milkCinnamon Mix until smooth and chill. Observe evening cravings after this…

Regular fries are easy to overeat. Why this swap matters Celeriac offers a different nutrient profile and fewer rapidly absorbed carbs. The swap Swap potato fries for celeriac fries. Recipe1 celeriac cut into sticks1 teaspoon olive oilRosemarySalt Toss and air fry 18 to 20 minutes at 190C. Notice how this affects your post meal energy.

Salty snacks often mean refined starch and seed oils. Why this swap matters Chickpeas provide fiber and plant protein. You get crunch with more substance. The swap Swap crisps for air fried chickpeas. Recipe1 tin chickpeas drained1 teaspoon olive oilSmoked paprikaGarlic powderSalt Dry chickpeas well.Toss with oil and spices.Air fry 12 to 15 minutes at…

Crisps are ultra processed and easy to overeat. Why this swap matters Beetroot provides plant compounds and keeps the crunch you crave. The swap Swap packet crisps for thin sliced air fried beetroot. What you gain Whole food crunch.Fewer processed ingredients.Better portion awareness. Recipe 2 raw beetroot sliced thin1 teaspoon olive oilSalt and paprika Toss…