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Down Syndrome Awareness Day 2018

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

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