As many of you know, my amazing (and very outspoken and wilful) son Jack, has Down Syndrome (DS) so I’ve been puzzling all morning about how I cleverly connect nutrition and DS. Do I go into lots of detail about Omega-3 fatty acids and cognitive function? Digestive issues in DS and diet? Or do I keep it simple? I went for simple…a healthy, balanced diet is vital for everyone to lead a life of optimum health! Never mind whether you’ve got DS or not, good, basic, nutrition is key.
I therefore wanted to share one of Jack’s favourite, lunch-time recipes, although when he’s made it he will then usually eat if for breakfast, lunch and dinner until it’s all gone!
Mexican Style Rice Salad
Serves 2-3 (approx. 2 or 3 veg of your 5-a-day)
100g brown basmati rice
¼ tsp ground cumin
¼ tsp smoked paprika
Zest and juice of 1 lime
½ red chilli, seeds removed and finely chopped
400g can red kidney beans, drained and rinsed
4 spring onions, finely sliced
1 clove garlic, crushed
10 cherry tomatoes, halved (that’s if there are any left as Jack eats 3 for every 1 that makes it into the recipe!)
1 red pepper and 1 green pepper, deseeded and chopped in small pieces
Handful fresh coriander, chopped
1 ripe avocado, skin and stone removed, diced into bite-sized pieces
1 tbsp olive oil
Sea salt and black pepper to taste
1. Cook the rice according to the instructions on the pack. Add the cooked rice to a large bowl and allow to cool slightly. Fluff up the rice with a fork and add the spices, lime juice and zest, chilli and black pepper.
2. Add the remaining ingredients and stir-gently to combine.
3.Add a sprinkle of sea salt and extra black pepper to own taste.
4.Keep covered in the fridge for up to 3 days.
For more recipes and helpful nutrition advice visit www.swsnutrition.co.uk