Cocktails: Create magic in a glass with a Garden Martini

Rachel Gow, a nutritional neuroscientist, explains which foods can help and hinder a child’s brain, behaviour and even their mood

Are there any foods I can give my child that might help to calm him down a bit? Nutritional neuroscientist Dr Rachel Gow, author of Smart Foods for ADHD and Brain Health, says: “Feeding a child’s brain correctly is superimportant because early child brain development is critical for so many reasons.

“Children who are fed foods rich in specific (brain-selective) nutrients such as healthy and essential omega-3 fats as well as foods containing zinc, magnesium, iron, iodine, beta-carotene, selenium, B-vitamins and so on have better overall outcomes in terms of health, IQ, social skills, visual acuity, sleep, problem-solving and cognitive performance.

“Learning how food can affect the brain will help you make conscious and more deliberate choices about how you feed a child’s brain.

“Avoiding white, refined sugar (described by my good friend Professor Robert Lustig as ‘the alcohol of the child’ because of the way it activates the reward circuitry of the brain and releases a hit of our brain chemical dopamine which increases risk for addiction), and junk and ultra-processed foods is critical.”

Gow addes: “Children habitually eating junk food diets have a higher rate of problematic and antisocial behaviours as well as poorer performance in cognitive tests. Some healthy foods to include in your child’s diet which can help regulate brain function include oily fish such as wild Alaskan salmon.

“Oily fish and seafood provide brainessential omega-3 fatty acids which help regulate the neurotransmitters associated with mood and wellbeing. In addition, the omega-3 DHA is critical for a process called cell-signalling, which helps communication throughout the brain.

“I would also consider making an organic bone broth/ soup which is extremely nourishing and helps repair the gut which we now know is our second brain. The relationship between the gut and the brain is known as the gut-brain axis because the gut makes at least 85% of our feelgood chemicals, such as serotonin, which are critical for behaviour and mood.”

Fans of Celebrity Masterchef will know he narrowly missed out on winning the coveted trophy back in 2018 – but Spencer Matthews says he’s still a keen cook and loves to rustle up fine-dining fare at home.

We caught up with him to find out more about his favourite foods.

Your death row meal is?

Sausage and mash with onion gravy.

The one dish you still can’t cook is? Chicken breast in a pan. If I’m not allowed to use the oven, it won’t be nice and moist unless I marinade it in yoghurt overnight.

Your cupboard essential is?

Salt and pepper. When we run out of either, I’m pretty devastated.

The kitchen utensil you can’t live without is?

Tongs. Not the metal ones that scratch your pan – tongs with the rubbery bits on the end. Whatever you’re cooking, even if it’s an egg, you need to be able to move your food properly.

Favourite late night snack is?

A bowl of sugar-free Alpen or oats with delicious Fage

yoghurt, a bit of agave syrup, a dollop of almond butter and some fresh raspberries. I’ll smash it all together and get into bed eating it when my wife is sleeping – she’s now got earplugs.

Your signature dish has to be?

A leg of lamb with pan-fried hasselback potatoes.

You like your eggs?

I often scramble them for the family, because Theodore loves them. My piece de resistance is that I can make an omelette baveuse – which means “to salivate”. It’s a slightly undercooked omelette that’s wet on the inside. You fold it in the pan and flip it with cheese and chives. Delicious.

The ultimate childhood dinner of your memory is?

Shepherd’s pie and peas. I absolutely loved the stuff.

You just can’t stomach?

I was never huge on anchovies, although now I kind of appreciate them in small doses.

Your ultimate comfort food is?

A very good lasagne or a very good frittata with loads of cheese.