It can be tough having to live with a debilitating gut disease or chronic health condition and restrictive dietary guidelines. But it doesn’t have to be. Savvy Belly has your back (and your gut).

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Going Grain Free – How?

It can feel quite overwhelming when you start to follow a grain free life.  Knowing where to start can make a big difference.

Start slowly!

Here are my other top tips to get going.  They will save you time and money.

Cook Extra at each meal

School lunches, breakfast all become much easier if you cook extra with your nightly meal and use it for another meal the next day or later that week.

Think a batch of sausages (I get fantastic chicken sausages that contain only chicken, herbs and salt, completely grain and preservative free) for lunch on the weekend then use the left overs in the kid’s lunches with some vegetable sticks.

I will often chop a cooked sausage into pieces and toss it in the frypan with some olive or coconut oil, bak choy, spring onion and chopped green apple and have that for breakfast or lunch.

You can even re-freeze the cooked sausages then take them out of the freezer when you need them.  It takes the same amount of time to cook 20 sausages as it does 2 so save time by using each meal as an opportunity to cook extra. Then, you always have something on hand to whip up a quick meal.

Batch cooking

I apply this thinking to everything I make.  So, if I am making muffins, I block out an hour and I make 3-4 dozen muffins at a time. I then store them in the freezer.  So, there is always something for breakfast or a snack.  We have banana breakfast muffins, ginger spice muffins, chocolate mud muffins, chocolate chip cookies, brownies, nut bars and more.

All grain free, nutrient dense and so yummy.  Quick and easy to make and it takes no more time to make 48 versus 12 muffins so get it done in one go and you are set for a couple of weeks.

Lots of fresh food

Keep your house well stocked with fresh fruit and vegetables.

And, actually eat them.

You can keep berries in the freezer (and half dead bananas) as well as the left-over bits from your celery (you know the stalk and leaf scrap). Use them in your smoothies or added to your “porridge”.

Look for opportunities to use every part of the fruit and vegetable.

I keep my chicken carcass after cooking and store it in the freezer.  I then add vegetable scraps to the bag over time – onion skin, garlic cloves, celery scraps, the ends of the carrots etc.  When I need broth, I simply take the bag out of the freezer, add it to my pressure cooker with water, apple cider vinegar and salt and cook it.

No extra time or ingredients added to my normal meal prep and I have another ready to go when I am ready.  Watch out for my healthy take on “instant noodles” on the blog.

Stock your pantry with the staples

I will delve into more details on this in another blog.  But, if you keep the staples on hand, you can whip up healthy meals including delicious treats in no time.  Things like coconut flour, banana flour, tapioca and arrowroot flour, almonds, cashews, maple syrup, raw honey, coconut sugar, unflavoured grass-fed gelatin.

Include some “fat” with every meal

Real, natural, unprocessed fats help you feel full for longer, reduce inflammation and help with the uptake of nutrients. And, they make anything taste delicious!

Examples include: a drizzle of olive oil on your roasted vegetables or salad, avocado on your grain free toast (I promise I will never give you an “ice-cream” recipe with avocado!), coconut oil and spices rubbed all over your chicken for grilling or baking, pure and natural coconut milk in your smoothie.

Be smart with your shopping

Buy in bulk, direct from the wholesaler where you can, it will save you a lot of money and time.

I buy my fresh fruit and vegetables a couple of times a week (with two teenage boys I never have enough food in my house, but I guess I should be happy they eat my cooking and the fruit and vegetables!).

For my meat and non-perishable’s, I typically shop for these once a month either direct at the supplier or online.  I have a few favourite places and I do get a lot of items at Woolworths.

You have to be selective about what you buy and know where the items are kept.  An online click and collect order makes this very, very easy.


If you jump onto my Facebook and Instagram page I share regular tips and tricks on there and you can also message or email me with your burning questions.


We know firsthand how difficult it can be to live with a gut condition. When your relationship with food is turned on its head, eating a healthy diet can be hard. Making it appetising is even harder. Managing it all within the constraints of a busy life? Well, that can seem impossible. But it isn’t, and we’ll show you how.

Tracie is a certified Health and Wellness Coach, Member of the Institute of Complimentary Therapists, holds a Bachelor of Engineering in Chemical Engineering and has spent over 20 years driving change at all organizational levels in the corporate space, with small businesses and more recently with individuals looking to live a thriving, fulfilling life.