Haddock and cod are particularly rich in iodine a key nutrient which poses risk of deficiency when milk and dairy is omitted from the diet. Iodine is important for regulating the thyroid function and supporting cognitive development in foetuses and small children. You can add salmon to this recipe to increase vitamin D too. Fish is also rich in vitamin B12 which is essential for maintaining energy and the production of DNA.
Mushrooms contain vitamin D which is essential for the absorption of calcium and supporting mental wellbeing. Leaving mushrooms on a window sill (stalk side facing up) can increase the amount of vitamin D they contain. Calcium is also rich in calcium to support demands on teeth and bone health.
This recipe contains calcium from the almonds and iodine from the prunes. Calcium and iodine are two key nutrients which pose a risk of deficiency when an individual cuts dairy from their diet. Calcium is vital for supporting bones, teeth and regulating heart rate and fluid balance within the body. Iodine is essential for managing thyroid function and supporting cognitive function in young individuals.
This recipe provides a good source of protein from salmon and a good amount of vitamins from the peas and spinach - which overall helps boost heart health and reduce inflammation.
This recipe is high in fibre and antioxidants from the sweet potatoes - which help to protect your body against free radical damage and promote a healthy gut and brain.
This recipe is a healthier alternative to the typical quesadilla as it contains mostly vegetables and has a good source of protein and calcium from the cheese.
This dairy-free chocolate cake recipes gives lactose-intolerant individuals the freedom to indulge in desserts without experiencing the digestive problems that come with lactose-intolerance!
This recipe contains vitamin B from mushrooms and iron, vitamin C, E, potassium and magnesium from spinach which boosts health in people of all ages. Furthermore, with Cod as a low-fat source of protein, this recipe makes an excellent choice for people who would like to reduce their fat intake and improve heart health.