True Health magazine

By nutritional therapist Christine Bailey Tangy and sweet, this is a delicious sauce for mackerel and other oily fish. Accompany with homemade sauerkraut or pickles for a speedy light dish. Oily fish is one of the best foods for both your mood and brain health. This lean protein is rich in vitamin B12 which has been shown to reduce feelings of depression. It also packs plenty of omega-3 fats which help optimise brain function and production of neurotransmitters. Mackerel is…

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By nutritional therapist Christine Bailey This healthy light soup is full of fresh seasonal flavours with a punchy kick and plenty of protein to keep you energised. Leeks are one of the top prebiotic foods to be eating this winter. Leeks contain up to 16 percent inulin fibre, an important prebiotic that helps promote healthy gut bacteria. Improving your gut flora has been shown to ease symptoms of anxiety and depression. (serves 4) Ingredients: 15g dried wild mushrooms, such as…

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By nutritional therapist Christine Bailey The perfect breakfast smoothie bowl. Packed with antioxidants, vitamin C, protein and fibre plus probiotics to support digestive health. Probiotic rich foods like yogurt and kefir are a must for a healthy brain. Packed with beneficial bacteria researchers have found probiotics can help fight depression and anxiety. It is thought that bacteria may decrease inflammation in the body and increase levels of tryptophan. (serves 1-2) Ingredients: 200ml almond or coconut milk 100g plain yoghurt, dairy-free…

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By nutritional therapist Christine Bailey Keep your children alert with these iron rich meatballs. Iron is crucial for brain function and energy to make sure they are getting sufficient in their diet with the inclusion of good quality lean meat, pulses and leafy greens. To help with iron absorption include some vitamin C rich vegetables at the same time. The vegetable loaded tomato sauce is a perfect combination with these delicious flavoursome meatballs. These meatballs use lean lamb mince but…

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By nutritional therapist Christine Bailey A popular family favourite – you can use either sweet potato or regular potato in this recipe. The addition of grated courgette is an easy way to cram more vegetables in your child’s diet. Salmon is a great source of omega-3 fats which are important for healthy brain function. You could use other fish in this recipe according to your child’s preferences. These fish cakes can either be grilled in the oven or lightly fried….

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By nutritional therapist Christine Bailey Mediterranean-inspired, these muffins are full of flavour with a seed crunch on the top. A good combination of brain healthy fats and protein to support balanced blood sugar to keep the brain fuelled through the day. You could also add some chopped sun-dried tomatoes to the mixture, if you like. If you children are not keen on feta use grated cheddar cheese instead. These are perfect for packed lunches too. (makes 12 muffins) Preparation time:…

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By nutritional therapist Christine Bailey A delicious homemade granola, this breakfast favourite has the addition of puréed berries to provide natural sweetness and antioxidants to support the brain and immune system. It contains a wealth of omega-3 nuts and seeds to nourish the brain and to provide plenty of protein to keep the body energised. It is delicious served with milk, milk alternative or yogurt for breakfast or to use as an afterschool snack with fruit. To make this grain-free,…

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By nutritional therapist Christine Bailey One of the easiest frozen desserts to make. This is a no-churn ice cream that’s low-fat, super healthy and speedy. It’s also a great way to use up overripe bananas. (serves 4) Preparation time: 5 minutes Freezing time: 1 hour Ingredients: 6 ripe bananas 100g full fat Greek yoghurt or coconut yoghurt To serve: Caramel sauce (see below) Slices of fresh banana and chopped nuts Method: Cut the bananas into slices and place on a…

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By nutritional therapist Christine Bailey Pineapple and coconut are a classic combination and pineapple is naturally sweet avoiding the need to add any additional sugar or syrups. For an adult version try adding 2 tbsp of rum to the mixture. (makes 8 popsicles) Preparation time: 10 minutes Freezing time: 4-6 hour Ingredients: 450g pineapple chunks Juice of 1/2 lemon Zest of 1 lemon 250ml coconut cream Method: Place the pineapple in a blender and process until quite smooth. Add the…

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By nutritional therapist Christine Bailey A delicious gluten-free Mediterranean inspired muffin. Hard cheese such as cheddar is suitable on a low FODMAP but if you are dairy-free you can replace it for a little chopped tomato instead. (makes 12 muffins) Ingredients: 250g gluten-free flour ½ tsp sea salt ½ tsp black pepper 2 tsp baking powder 2 tbsp parsley, finely chopped 3 free-range eggs 2 tbsp almond milk 50ml extra-virgin olive oil 100g black olives, chopped 100g hard cheese, grated…

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