Transform Your Health with Sustainable Energy Swaps to Reduce Inflammation

Healthy swaps in your daily routine can be a powerful step toward sustainable energy and reduced inflammation. By choosing whole, nutrient-rich foods and making small lifestyle adjustments, you can fuel your body more effectively and help calm chronic inflammation. In this post, I’ll share practical, easy-to-implement swaps that promote lasting vitality and support your overall wellbeing—so you can feel your best every day. Small changes add up to big health wins. 🌿✨

1) Swap:  Replace sugary breakfast cereal with overnight oats made with plain Greek yogurt, topped with local berries and a sprinkle of walnuts.

Why: The protein and omega-3 fats help steady blood sugar and may reduce inflammatory markers.

Shopping tip: Choose old-fashioned oats, unsweetened Greek yogurt, and seasonal berries for the best nutrition and flavour. Add a tsp of coconut sugar or raw honey if desire additional sweetness

Benefit: Longer-lasting, more stable energy throughout the morning.

2) Swap:  Replace processed deli meats with canned wild salmon, add a spread of avocado on 100% wholegrain rye crispbreads. Finish with lemon juice, fresh dill, and a handful of leafy greens or crumbled feta cheese.

Why: Wild salmon provides EPA and DHA omega-3s that help modulate inflammation, while wholegrains support steady, sustained energy. Add healthy fats to provide energy for longer.

Shopping tip: Choose sustainably sourced wild canned salmon and 100% wholegrain rye crackers—both are easy to find at IGA or Coles.

Benefit: A quick, nourishing, protein-rich light lunch that supports stable energy and overall wellbeing.

3) Swap:  Switch evening white rice or pasta for a mixed salad with roasted sweet potato, leafy greens, and a drizzle of extra-virgin olive oil.

Why: The fibre and polyphenols help reduce inflammatory responses and support more stable post-meal energy levels.

Shopping tip: Roast a batch of sweet potatoes once a week to make weeknight salads quick and effortless.

Benefit: Improved energy regulation in the evening and better sleep quality.

Recipes :

Simple Berry & Walnut Overnight Oats with Greek Yogurt

• Prep time: 5 mins

• Chill time: 6+ hours (or overnight)

• Servings: 1 

  
  

Ingredients

• ½ cup Old-fashioned rolled oats (provides fiber)

• ½ cup Milk of choice (dairy, almond, or soy)

• ¼ cup Plain Greek yogurt (high protein)

• 1 tsp Chia seeds (optional, adds extra fiber/thickness)

• ¼ cup Fresh berries (blueberries or strawberries)

• 1 tbsp Walnuts, chopped (provides omega-3 fats)

Methods

1. In a bowl or jar, add the rolled oats, milk, and chia seeds (if using). Stir well until everything is evenly combined. Cover the bowl or seal the jar and refrigerate for at least 4 hours, or preferably overnight, until the oats have softened and thickened.

2. In the morning, give the oats a good stir. Add a splash of milk if you prefer a looser texture.

3. Top up your overnight oats with 2 tbsp of Greek yogurt, then add 1/2 cup of fresh berries on top.

4. Sprinkle with the chopped walnuts just before serving for extra crunch.

Wild Salmon on Rye Crispbreads

• Serves: 1

• Prep time: 5 minutes

  
  

Ingredients:

• 2 x 100% wholegrain rye crispbreads

• 1 small can of wild salmon, drained

• ½ avocado, mashed or 2 tbsp hummus

• Fresh lemon juice, to taste

• Fresh dill, finely chopped

• A handful of leafy greens (rocket, spinach, or mixed leaves)

• 1tbsp of feta or cottage cheese

• Optional: cracked black pepper

Method:

1. Spread avocado or hummus evenly over the rye crispbreads.

2. Top with flaked wild salmon.

3. Add leafy greens.

4. Finish with a squeeze of lemon juice, fresh dill, cheese and black pepper if using.

Lean protein with roasted Sweet Potato & Leafy Green Salad

Serves: 1

• Prep time: 10 minutes

• Cook time: 25 minutes (sweet potato)

  Protein – choose one:

  • 100-150g Grilled or roasted chicken breast

  • 100-150g Baked or grilled white fish

  • 2 boiled or poached eggs

  • 1/3 cup cooked chickpeas or lentils

  • 100g of roasted tofu or tempeh

  Base ingredients

  • 1 small sweet potato, diced

  • 1 cup mixed leafy greens (rocket, spinach, kale, or mixed leaves)

  • 1 cup of cherry tomatoes

  • 1 tbsp extra-virgin olive oil

  • Salt and cracked black pepper, to taste

  • Lemon juice or balsamic vinegar (optional)

  • Optional - 1tbsp of of feta or goat’s cheese, 1tbsp of pine nuts or 2 tbsp of walnuts