Standard muffins are sugar heavy.
Oats and chia increase fiber and satiety.
Swap white flour muffins for oat chia muffins.
Recipe
1 cup oat flour
1 tablespoon chia
2 eggs
Half cup Greek yoghurt
Berries
Maple
Bake 18 to 20 minutes at 180C.
Track fullness after breakfast.
Standard pizza base is refined flour.
Wholegrain sourdough may offer better blood sugar response for some people.
Swap white base for wholegrain sourdough base.
Recipe
Anti Inflammatory Wholegrain Sourdough Guide
Starter plus Seeded Wholegrain Loaf
Part 1. Build Your Starter From Scratch
You need
– Glass jar
– Digital scale
– Wholemeal flour
– Strong white bread flour
– Water at room temperature
Day 1
Mix
50 g wholemeal flour
50 g water
Stir well. Cover loosely. Leave at room temperature 20 to 23C.
Day 2
Add
50 g wholemeal flour
50 g water
Stir. Cover.
Day 3
Discard half.
Feed
50 g wholemeal flour
50 g water
You should see bubbles and smell mild acidity.
Day 4
Discard half.
Feed
25 g wholemeal flour
25 g strong white flour
50 g water
Day 5
Discard down to about 50 g starter.
Feed
50 g strong white flour
50 g water
Mark the jar level.
Day 6
If it rises and falls in 8 to 12 hours, continue.
Discard to 50 g.
Feed
50 g strong white flour
50 g water
Day 7
Feed as above.
If it doubles within 4 to 6 hours, it is ready.
If not, continue daily feeding until it does.
Maintenance
Keep in fridge if baking weekly. Feed once per week.
If baking often, keep at room temperature and feed daily.
Ingredients
100 g active starter, doubled and bubbly
350 g water
350 g strong white flour
150 g wholemeal flour
10 g sea salt
1 tablespoon ground flax
2 tablespoons mixed pumpkin and sunflower seeds
Step 1 Mix
Mix starter and water until cloudy.
Add flours and flax. Mix until no dry flour remains.
Cover and rest 30 minutes.
Step 2 Add Salt
Add salt. Pinch and fold to combine.
Rest 30 minutes.
Step 3 Strengthen Dough
Over 2 hours perform 4 sets of stretch and folds every 30 minutes.
On the second fold add pumpkin and sunflower seeds.
Dough should become smoother and elastic.
Step 4 Bulk Fermentation
Cover and leave at room temperature until increased by about 50 percent.
Usually 3 to 5 hours depending on temperature.
Step 5 Shape
Turn onto lightly floured surface.
Shape into a tight round.
Place seam side up into floured banneton or bowl lined with floured cloth.
Step 6 Cold Proof
Refrigerate 8 to 16 hours.
This improves flavour and structure.
Step 7 Bake
Preheat oven to 230C with Dutch oven inside for 30 minutes.
Turn dough onto parchment.
Score top.
Place into hot Dutch oven.
Bake covered 20 minutes.
Reduce to 210C.
Remove lid. Bake 20 to 25 minutes more.
Cool at least 1 hour before slicing.
– Swap white toast for this seeded sourdough.
– Swap standard sandwich bread for this loaf.
Track how you feel for 7 days on the Rebalance40 Anti-Inflammatory Tracker, energy, bloating, fullness.
Use this recipe as a pizza base and check how you feel compared with takeaway pizza.
Energy bars often contain syrups.
Dates sweeten naturally and flax adds fiber.
Swap packaged bars for blended date flax bites.
Recipe
1 cup dates
Half cup oats
1 tablespoon flax
1 tablespoon cacao
Nut 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.
Millet provides more fiber and minerals.
Swap rice pudding for millet pudding.
Recipe
1 cup cooked millet
Milk
Cinnamon
Chopped dates
Simmer 5 to 10 minutes until creamy.
Observe how satisfied you feel after.
Fruit heavy smoothies can be sugar dense.
Beetroot adds nitrates and plant compounds. Cacao adds polyphenols.
Swap fruit only smoothie for beetroot cacao blend.
Recipe
Half cooked beetroot
1 tablespoon cacao
Half banana
Greek yoghurt
Milk
Blend smooth.
Track morning energy in the Rebalance40 Anti-Inflammatory Tracker.
Refined crackers digest quickly.
Seed crackers raise fiber and healthy fats, especially from flax and sunflower seeds.
Swap white crackers for homemade seed crackers.
Recipe
1 cup mixed seeds
2 tablespoons flax
Water to bind
Salt
Mix and press thin on tray.
Bake at 170C for 20 to 25 minutes.
Check how this affects snacking volume.
Ice cream is sugar dense.
Greek yoghurt provides protein. Berries add fiber and antioxidants.
Swap ice cream for frozen yoghurt with seeds.
Recipe
1 cup Greek yoghurt
Handful berries
1 tablespoon sunflower seeds
A Drizzle maple syrup
Freeze 30 to 60 minutes until firm.
Notice fullness after dessert.
Chocolate bars combine sugar and saturated fat.
Cacao provides polyphenols. Chia adds fiber and omega 3 fats.
Swap chocolate bars for cacao chia pudding.
Recipe
2 tablespoons chia
1 tablespoon cacao
1 cup milk
1 teaspoon maple syrup
Stir and refrigerate 3 hours or overnight.
Track evening cravings for 5 evenings on the Rebalance 40 Anti-Inflammatory Tracker.
Classic mash is mostly starch and butter.
Celeriac changes the starch profile. Lentils add fiber and protein.
Swap plain mash for half celeriac, half lentil mash.
Recipe
Boil 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.
Lentil pasta increases plant protein and fiber. You stay satisfied longer.
Swap regular pasta for lentil pasta.
Recipe
Cook lentil pasta as directed.
Toss with olive oil, garlic, spinach, and cherry tomatoes.
Top with pumpkin seeds.
Track afternoon energy and cravings.
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