True Health magazine

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…

Read More Read More

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….

Read More Read More

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:…

Read More Read More

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,…

Read More Read More

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…

Read More Read More

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…

Read More Read More

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…

Read More Read More

By nutritional therapist Christine Bailey A fabulous flavoursome granola suitable for low FODMAP diets. Make up a batch and store in an airtight container. Ideal as a snack and breakfast option. (makes about 14 servings) Ingredients:  150g gluten-free oats 90g unsweetened coconut flakes 125g almonds, sliced 125g pumpkin seeds or mixed sunflower, sesame and pumpkin 2 tbsp ground flaxseed 125g pecans, chopped 2 bananas 60g coconut oil, melted 2 tbsp maple syrup 1 tbsp vanilla extract 2 tsp ground cinnamon Method: Preheat…

Read More Read More

By nutritional therapist Christine Bailey Lemon is a great way to stimulate digestion and the addition of matcha green tea powder is an easy way to perk up energy levels. Check ingredients in your protein powder as some sweeteners will not be suitable on a low FODMAP diet. (serves 2) Ingredients: 2 large handfuls of baby spinach 1 tsp fresh ginger, roughly chopped 2 bananas 30g whey protein powder Juice of 1/2 lemon 2 tsp matcha powder 300ml almond milk Method:…

Read More Read More

By nutritional therapist Christine Bailey Normally this would have onion and garlic added. This is a low FODMAP version. Use this to accompany meat or fish or eggs.  Delicious hot or cold. (serves 6-8) Ingredients for the tomato base: 1 tbsp coconut oil 1 anchovy rinsed 2 x 400g cans of chopped tomatoes Pinch of salt and pepper Vegetables: 3 medium aubergines, unpeeled and cut into small cubes 2 tbsp olive oil Salt and pepper 2 red peppers, cut into…

Read More Read More