Knowing where to start and what to do can be daunting, confusing and challenging. A great way is to have a look at your pantry and fridge.I can tell a lot about the health of a client by what is lurking in the cupboards. Having staples is necessary and it is the foundations of creating magic in the kitchen. Swapping a few staples will make an impact on your inner energy, you can still enjoy the things you love, just change it up a little.

1. Swap refined white flour to spelt or buckwheat,or experiment with coconut flour. 2. Swap from refined white sugar to coconut sugar, manuka honey, maple syrup or organic green stevia can be fantastic natural sweeteners. 3. Buy spelt or rice pasta or go even further and try gluten free pasta. 4. Brown, Red or Black rice is a better alternative than bleached white rice. 5. Full fat milk and dairy are the most nutritious, sugar is not added and the fat is not chemically stripped out of it and left you with nothing more than flavoured water. 6. Have a good quality yogurt instead of high sugar brands - Good Aussie brand like Jalna (bio dynamic yogurt) add some rice bran syrup and organic berries. 7. Change your breakfast cereal to a high fibre, low sugar homemade granola loaded with nuts and seeds. 8. Try Nori rolls (Sushi sheets) instead of wraps for your lunches, the moisture in the food will dampen the Nori sheets and make a dressing to dip the wraps into. Very high in omega 3's. 9. Try mineral or soda water with a touch of fresh lime or lemon instead of soft drinks. 10. Swap highly processed margarine for real butter. 

Taking the time to think about what you are eating will help with the transition. If you don't buy it you won't eat it. There are so many tips on changing eating habits, swapping out a few ingredients and getting back to the kitchen and knowing what’s in your foods is a great way to start.

Trine Gall - Qualified Chef /Certified Holistic Nutritionist. trine@empowerme4.life 

Quinoa Crunch Recipe

Ingredients: 3 Cups of White Quinoa Flakes, 3 Cups of Flaxseed Flakes, 1/2 Cup Sunflower Seeds, 1/2 Cup Pepitas, 1/2 Cup Sunflower Seeds , 1/2 Cup Flaked Coconut, 1/2 Tsp Cinnamon, 2 Tbsp Cacao Powder, 2 Tbsp Cacao Nibs ( optional), 1/4 Cup Brown Rice Syrup, 1/4 cup  Coconut Oil.

Directions: 1. Preheat oven to 150°C and line approx. 3 baking trays with baking paper. 2.Mix all of the ingredients together. 3.Spread mixture over the baking trays lined with baking paper. 4. Bake for 20 - 25 minutes. 5.Allow to cool on cooling rack. 6.Crumble mixture with your hands and when cool place in airtight containers. Serve with Bio dynamic yogurt and organic berries