How Simple Food Swaps Can Transform Your Health, According to a Dietitian
Registered Dietitian Nutritionist Ella Davar has shared practical ways to boost health through everyday meals. In her work, she focuses on ‘functional foods’ that support brain function, digestion, and long-term wellbeing. Her approach avoids heavy dairy and processed ingredients in favour of nutrient-packed alternatives.
Davar recommends goat cheese over cow’s dairy to reduce congestion and mucus buildup. The switch also introduces beneficial probiotics into meals. For those seeking creamy textures without dairy, her Bone Broth Broccoli Soup replaces heavy cream with collagen-rich bone broth, supporting joints and skin health.
Her Sweet Potato-Crusted Salmon combines omega-3 fatty acids for brain health with a fibre-rich, antioxidant-packed sweet potato base. The dish cooks in a single pan, making it simple and efficient. Small additions of fresh herbs like parsley, oregano, or sage provide anti-inflammatory benefits, thanks to their polyphenol content. The ‘Hug Back’ Principle underpins her advice, stressing fibre-rich plant foods as the cornerstone of a healthy gut. High-quality sea salt also plays a role, enhancing flavour while supplying essential iodine—particularly useful for active individuals.
Davar’s methods highlight how simple ingredient swaps can improve digestion, cognitive function, and overall vitality. Her recipes avoid processed foods and instead rely on whole, nutrient-dense options. The focus remains on practical, everyday changes for lasting health benefits.
