True Health magazine

By nutritional therapist Christine Bailey These vegetarian burgers are wonderfully fragrant flavoured with a delicious spice paste. The addition of beans provides plenty of protein and oats are rich in soluble fibre to help stabilise blood sugar levels and support digestive health. Serve these with plenty of salad in wholegrain buns. (makes 4 burgers) Ingredients for beet spice paste: 2 spring onions, chopped 1cm piece of fresh ginger, chopped 3 garlic cloves, chopped 1 small beetroot, cooked 1 red chilli,…

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By nutritional therapist Christine Bailey These refreshing little tarts are packed with healthy fats with the addition of nuts in the base and filling. Citrus fruits are a great source of vitamin C and protective antioxidants, and baobab fruit powder is exceptionally high in vitamin C. Top the tarts with fresh berries for a delicious summer treat. (makes 4 individual tarts)  Ingredients for the filling: 60g xylitol 200g cashew nuts Pinch of sea salt 1 tsp baobab powder Pinch of…

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By nutritional therapist Christine Bailey Chimichurri is a delicious spicy herb sauce ideal for serving with meats. It is packed with antioxidant and anti-inflammatory ingredients making it a flavoursome, healthy dressing. For maximum flavour marinate the steak in a little of the sauce overnight. (serves 2) Ingredients: 2 x 150g lean fillet steaks 150g bag of mixed salad leaves ¼ cucumber, cut in half lengthways and sliced 1 pear, cored and thinly sliced 1 tbsp sesame seeds For the chimichurri…

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By nutritional therapist Christine Bailey Summery and light tasting. This is a delicious protein packed salad full of beneficial omega-3 anti-inflammatory fats. Using walnut oil or an omega blend oil in the dressing is an easy way to further boost your intake of these healthy fats. Switching to sweet potato provides plenty of carotenoids known to support immune function and eye health. (serves 2) Ingredients: 1 small sweet potato, cut into large chunks 2 boneless salmon fillets, about 120g each,…

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By nutritional therapist Christine Bailey Wild garlic or ramsons, as they are also known, are quite easy to find for free. Usually found in broad clumps in deciduous woodland areas or by river banks, wild garlic can be identified by its long, wide leaves and when in full bloom, pretty white star-like flowers. The strong garlic smell is unmistakable. They are delicious in a wealth of recipes – stews, soups, dressings and of course pesto. This is wonderful served with…

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By nutritional therapist Christine Bailey A delicious comforting dish. Red rice has a wonderful nutty flavour and makes a healthier option to white refined rice. You could also use quinoa or a mixture of buckwheat and quinoa. Red Rice is rich in anthocyanins, antioxidants that can help protect the body’s cells from damage. It also contains plenty of soluble fibre making it useful for stabling blood sugar. (serves 2)  Ingredients: 1 tbsp olive oil 1 red onion, finely chopped 2…

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By nutritional therapist Christine Bailey A simple vibrant salad easy to assemble and delicious served on its own as a light meal or as an accompaniment to seafood or pan fried steak or tofu. Watercress is a cruciferous vegetables known for its protein content and exceptional nutritional profile. One cup (34 grams) of chopped watercress contains 0.8 grams of protein and 100% of your RDI of vitamin K. As cooking watercress decreases its antioxidant content it is best eaten raw. …

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By nutritional therapist Christine Bailey Perfect for breakfast or brunch these little frittatas are baked in muffin cups and take minutes to prepare. They can be frozen too, so make up a batch and enjoy as a lighter lunch option or for adding to packed lunches. You can vary the greens according to what is available. (makes 6 muffins) Ingredients: 2 tsp coconut oil 1 garlic clove, finely chopped Handful of frozen peas ½ red pepper, diced 1 spring onion,…

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By nutritional therapist Christine Bailey Lettuce leaves are ideal for making low-carb wraps and keeping this dish light and energising. Serve these little wraps with dipping sauce or gluten-free soy sauce. (serves 4) Ingredients:  1 tbsp coconut oil 400g turkey mince 1 preserved lemon rind only, finely chopped 2 tsp harissa paste 1 tsp ground cumin Sea salt and black pepper to taste Ingredients for dipping sauce: 2 tbsp Chinese rice vinegar 2 tsp maple syrup or honey Splash of…

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By nutritional therapist Christine Bailey A refreshing clean-tasting dip. Beetroots are useful for promoting detoxification and supporting bile flow. Beetroot also contains an energizing mix of iron and folate, important for red blood cell formation. This is delicious served with raw crackers or gluten free oat cakes. (serves 6) Ingredients: 200g cooked beetroot Handful of fresh mint leaves 125g cashew nuts 1 tbsp apple cider vinegar 1 tsp maple syrup or honey 2 tsp tamari, gluten-free soy sauce 1 tbsp…

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