Down Syndrome Awareness Day 21st March

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

  1. Serves 2-3 (approx. 2 or 3 veg of your 5-a-day)
  2. 100g brown basmati rice
  3. ¼ tsp ground cumin
  4. ¼ tsp smoked paprika
  5. Zest and juice of 1 lime
  6. ½ red chilli, seeds removed and finely chopped
  7. 400g can red kidney beans, drained and rinsed
  8. 4 spring onions, finely sliced
  9. 1 clove garlic, crushed
  10. 10 cherry tomatoes, halved (that’s if there are any left as Jack eats 3 for every 1 that makes it into the recipe!)
  11. 1 red pepper and 1 green pepper, deseeded and chopped in small pieces
  12. Handful fresh coriander, chopped
  13. 1 ripe avocado, skin and stone removed, diced into bite-sized pieces
  14. 1 tbsp olive oil
  15. Sea salt and black pepper to taste