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.
