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Changing ingredients for better eating

We all love our home-cooked foods, baking that makes your mouth water, and the smell of cooking herbs and spices in the air. Yet we want to eat healthier, knowing that what we put in should be the best ingredients.

Reducing the amount of heavily processed ingredients will help your gut feel better and give you a boost. Using ingredients as close as natural as possible means your body needs to do less work, enabling it to extract the best from what you consume.

Quick ways to switch


Butter is close to natural, but we all realise that reducing dairy gives our body a bonus.

In cooking, try to use low processed replacements. Think of good fats rather than no fats. WaHiki contains high levels of a fat called medium-chain triglycerides (MCTs).

MCTs are extremely easy for the body to break down and use as energy for your body.

Think of long-chain fats as pieces of banana and MCTs as being like a banana smoothie. If you eat the whole fruit, you have to put in a lot of effort chewing, but the smoothie you can just slurp right up almost without noticing. In your digestive system, MCTs are a little bit like that smoothie.

Coconut Oil, nut butters and even banana can substitute for fat in your baking. You’ll be able to explore a number of different methods of integrating these alternative fats into your diet schedule.


We know that refined sugar is receiving much more attention, finding ways to replace or reduce the quantity of sugar in our diet is a key aspect on developing new ways to understand our diet and how to improve our health through reducing sugar.

You can also use natural sweeteners such as Agave or Maple Syrup. Coconut Sugar or Honey are alternatives that are great for the digestion system, ensuring the health of your gut flora.


As more and more people develop intolerances to dairy products such as cheese, cream, milk and butter, developing alternatives and alternate solutions are key to reducing or minimising the quantity of dairy (or casein & lactose) in your diet.

Try drinking long blacks or tea instead of your lattes. If you must, then try soy or almond milk in your coffee to replace the milk.

When it comes to the shakes we love in the mornings, you’ll find a lot of them contain dairy products. Did you realise that the dairy-free alternatives are just as good for you, yet don’t have the range of dairy products you expect!

Use a couple of scoops of WaHiki instead of milk. Its triglycerides mean that it has the bulk and fat replacements, it’s low in sugar, a common energy source in shakes. Add some peanut butter and ice cubes, even some extra coconut water instead of a banana, there’s your ingredients for a thick healthier shake right there with high protein and low processed food.

Take the opportunity to make the switch, even if it’s one or two things in your pantry, fridge or freezer.

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