Standard wraps are refined flour based.
Chickpea flour provides protein and fiber. Blood sugar tends to rise more slowly than with refined flour alone.
Swap white wraps for chickpea flour flatbreads.
Recipe
1 cup chickpea flour
1 cup water
Salt
Olive oil
Whisk to smooth batter.
Cook thin layers in a lightly oiled pan 2 to 3 minutes each side.
Notice fullness after lunch.
Many granolas are high in added sugar and refined oils.
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.
Swap store granola for baked steel cut oat and seed clusters.
Recipe
1 cup cooked steel cut oats
2 tablespoons pumpkin seeds
2 tablespoons sunflower seeds
1 tablespoon flax
1 tablespoon chia
1 tablespoon maple syrup
Cinnamon
Mix and spread thin on a tray.
Bake at 170C for 20 to 25 minutes, stirring once.
Cool fully to crisp.
Track mid morning hunger compared with your old granola.
Many packaged crisps use refined oils and starch.
Japanese sweet potato provides natural sweetness and fiber.
Swap packaged crisps for thin sliced Japanese sweet potato air fried.
Recipe
1 Japanese sweet potato sliced thin
1 teaspoon olive oil
Sea salt
Air fry 15 minutes at 180C.
Track how this affects cravings and portion control with the Rebalance 40 Anti-Inflammatory Tracker.
White rice digests quickly and lacks fiber.
Millet offers more fiber and minerals and works well in bowls.
Swap rice for cooked millet.
Recipe
1 cup cooked millet
Roasted beetroot
Lentils
Olive oil
Lemon
Parsley
Layer and dress with oil and lemon.
Watch your energy levels through the afternoon.
Traditional flapjacks use syrup and butter in high amounts.
Using dates, flax, chia, pumpkin and sunflower seeds increases fiber and reduces added sugar.
Swap syrup heavy flapjacks for date and seed versions.
Recipe
1 cup oats
Half cup chopped dates
1 tablespoon flax
1 tablespoon chia
2 tablespoons nut butter
2 tablespoons pumpkin and sunflower seeds
Press into a tin and bake 15 to 18 minutes at 180C.
Notice how satisfied you feel after one square.
Standard brownies rely on refined flour and sugar.
Dates add sweetness with fiber. Cacao brings plant compounds.
Swap flour heavy brownies for blended date cacao brownies.
Recipe
1 cup pitted dates
2 eggs or flax eggs
3 tablespoons cacao
2 tablespoons nut butter
Half cup oat flour
1 teaspoon baking powder
Blend smooth.
Bake at 180C for 18 to 22 minutes.
Track fullness compared with regular brownies.
Standard desserts often combine flour and sugar.
Purple sweet potato contains anthocyanins. Cacao provides polyphenols.
Swap cake or pudding for mashed purple sweet potato with cacao.
Recipe
1 cooked purple sweet potato mashed
1 tablespoon cacao powder
1 teaspoon maple syrup
Splash milk
Cinnamon
Mix until smooth and chill.
Observe evening cravings after this dessert.
Regular fries are easy to overeat.
Celeriac offers a different nutrient profile and fewer rapidly absorbed carbs.
Swap potato fries for celeriac fries.
Recipe
1 celeriac cut into sticks
1 teaspoon olive oil
Rosemary
Salt
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.
Chickpeas provide fiber and plant protein. You get crunch with more substance.
Swap crisps for air fried chickpeas.
Recipe
1 tin chickpeas drained
1 teaspoon olive oil
Smoked paprika
Garlic powder
Salt
Dry chickpeas well.
Toss with oil and spices.
Air fry 12 to 15 minutes at 190C.
Check how full you feel after this compared with crisps.
Crisps are ultra processed and easy to overeat.
Beetroot provides plant compounds and keeps the crunch you crave.
Swap packet crisps for thin sliced air fried beetroot.
Whole food crunch.
Fewer processed ingredients.
Better portion awareness.
2 raw beetroot sliced thin
1 teaspoon olive oil
Salt and paprika
Toss slices in oil and seasoning.
Air fry at 160C for 12 to 15 minutes.
Cool to crisp.
Use the Rabalance40 Anti-Inflammatory to track bloating and salt cravings.
Rebalance40 