True Health magazine

By nutritional therapist Christine Bailey  A delicious light and refreshing summer protein-packed salad. Spoon it into a hollowed out pineapple half for a perfect outdoor al Fresco dish. This meal is also gluten free, dairy free and paleo. (serves 4) Ingredients:  200g large prawns cooked 1 red pepper deseeded and diced 1 carrot julienne ½ pineapple cut lengthways Handful of fresh mint, chopped Handful of fresh basil, chopped Little gem lettuce, shredded Handful of coriander leaves Chilli lime dressing 125ml…

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By nutritional therapist Christine Bailey  These delicious gluten free bars are tangy and full of summer flavours. Make up a batch and enjoy with coconut yogurt as a healthy treat. These bars are also gluten free, dairy free, suitable for vegetarians and paleo. (makes 9) Ingredients for the base: 1 cup almond flour 1/4 cup almond butter 1 tbsp maple syrup 1 tbsp coconut oil, melted 1 tsp vanilla extract 1/2 tsp baking soda 1/4 tsp salt Ingredients for the…

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By nutritional therapist Christine Bailey  A fabulous healthy snack and perfect for packed lunches. Full of Mediterrean flavours these are rich and satisfying. Delicious warm from the oven or served with bacon and grilled vegetables for a breakfast style brunch. These muffins are also gluten free, dairy free and suitable for vegetarians. (makes 6-8 muffins) Preparation time: 10 minutes Cooking time: 30 minutes Ingredients: 225g self raising gluten free flour 1 tsp gluten free baking powder ¼ tsp xanthan gum…

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By nutritional therapist Christine Bailey Normally this would have onion and garlic added. To make it a low FODMAP dish these are removed but plenty of flavour added with herbs and capers.  A fabulous Mediterranean summer dish. This meal is also gluten free, dairy free and paleo. Ingredients: 3 medium aubergines, unpeeled and cut into small cubes 125ml olive oil Salt and pepper 2 red peppers, cut into chunks 2 celery sticks, finely chopped 125ml white wine vinegar 1 tbsp…

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The benefits of water are endless. Crucial for nutrition, energy and vitality, humble H20 is the ultimate building block for a healthy lifestyle. Although it may be important, the thought of drinking glass after glass of plain old water doesn’t seem too appealing. Thankfully, Rooi’s range of sports water bottles are the perfect way to make deliciously-infused recipes that promise to give an energising boost – each and every time. Here’s a few of our personal favourites: Citrus infusions Brimming…

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By nutritional therapist Christine Bailey  Try this wonderful prepare-ahead sweet breakfast option that is equally delicious as a dessert or a filling snack. The chia and caramel can be prepared the night before and assembled in the morning. Lucuma is a maple-syrup-flavoured powder that adds a natural sweetness to dishes and is fibre rich. (serves 2) Preparation time: 15 minutes, plus overnight and 10 minutes soaking Cooking time: 3 minutes Ingredients: 300ml almond milk ½ tsp ground cinnamon 4 tbsp chia…

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By nutritional therapist Christine Bailey  Roasting the beetroot and apple intensifies the flavour and creates a wonderfully sweet caramel-like hint to this rustic soup. Serve topped with yogurt. For a vegetarian or vegan option, use vegetable stock instead of bone broth. (serves 2) Preparation time: 15 minutes Cooking time: 45 minutes Ingredients: 250g beetroot, diced 1 apple, cored and cut into quarters ½ onion, cut into quarters 1 garlic clove, peeled and left whole 2 tbsp olive oil 1 tsp…

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By nutritional therapist Christine Bailey  This flavourful dish of Italian-style meatballs has a subtle spicy kick from the chilli sauce. You can prepare the sauce and form the meatballs in advance, then reheat the sauce and cook the meatballs when ready to eat. If you like, serve it with the courgette noodles. (serves 2) Preparation time: 20 minutes Cooking time: 50 minutes Ingredients:  1 small red onion, cut into quarters 2 garlic cloves, peeled and left whole ½ red pepper,…

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By nutritional therapist Christine Bailey The ever-popular breakfast muffin is made grain-free and flavoured with lemon and matcha green tea powder to cram in plenty of anti-inflammatory antioxidants. They make a healthy breakfast or for a snack on the go. (makes 8 muffins) Preparation time: 15 minutes Cooking time: 30 minutes, plus cooling Ingredients:  200g unblanched almonds 30g coconut flour ¼ tsp sea salt ½ tsp bicarbonate of soda 1 tsp baking powder 60g xylitol or coconut sugar Zest and…

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