Swapping Ingredients

1. Courgette Noodles with Avocado Pesto

Swap: Wheat pasta → courgette (zucchini) noodles
Why: Wheat-free, low-carb, lighter on digestion

How:
Blend avocado, basil, garlic, lemon, olive oil. Toss with spiralised courgette and cherry tomatoes.

2. Cauliflower “Rice” Stir-Fry

Swap: White rice → cauliflower rice
Why: Lower carb, higher fibre, blood-sugar friendly

How:
Sauté cauliflower rice with sesame oil, ginger, garlic, veg, and egg or tofu.

3. Chickpea Flour Pancakes

Swap: Wheat flour → chickpea flour
Why: Gluten-free, higher protein

How:
Mix chickpea flour, water, salt, herbs. Cook like pancakes. Great savoury breakfast.

4. Chia Pudding with Coconut Milk

Swap: Dairy yoghurt → coconut milk
Why: Dairy-free, anti-inflammatory fats

How:
Chia seeds + coconut milk + vanilla. Chill overnight. Top with berries.

5. Lettuce-Wrap Tacos

Swap: Tortillas → romaine or iceberg leaves
Why: Grain-free, lighter, no blood-sugar spike

How:
Fill leaves with spiced mince or beans, salsa, avocado.

6. Almond-Flour Banana Bread

Swap: White flour → almond flour
Why: Gluten-free, higher healthy fats

How:
Mashed bananas, eggs, almond flour, baking powder, cinnamon. Bake until golden.

7. Sweet Potato Toast

Swap: Bread → sliced sweet potato
Why: Wheat-free, nutrient-dense carbs

How:
Toast thin sweet-potato slices. Top with avocado, egg, or nut butter.

8. Creamy Cashew Pasta Sauce

Swap: Cream → blended cashews
Why: Dairy-free, healthier fats

How:
Soak cashews, blend with garlic, lemon, water. Toss with gluten-free pasta or veg noodles.

9. Oat-Flour Blueberry Muffins

Swap: White flour → oat flour
Why: Slower-release carbs, better gut tolerance

How:
Blend oats into flour. Mix with eggs, berries, cinnamon. Bake.

10. Baked Chicken Nuggets

Swap: Breadcrumbs → almond flour
Why: Lower carb, gluten-free, higher protein

How:

Coat chicken in egg then almond flour + spices. Bake until crispy.