Darienne Bovell Nutrition, Adelaide (2025)

14/09/2023

Woohoo🥳
These delicious morsels are now on the menu for my son.

Skin prick testing has always shown that my son was most likely (he never ate any) anaphylactic to crustaceans, but recent testing showed that things had changed.

So he tried them and no reaction was had! He thought the texture was odd, but liked the flavour. We will keep these in his diet regularly and also try shrimp and lobster 🦞 🍤

We got these delicious prawns from .localfish at
-
-
-
-
-
-
-

08/09/2023

Hello 👋 I have been quiet on here as I have been busy working with new clients 😁 and something that comes up again and again, regardless of what health issues we are all dealing with is how important meal prep is!

Now this can look different for different people:
➡️it could be as simple as doing a weekly shopping list, ➡️it could be making a weekly menu plan,
➡️preparing some meals on the weekend
➡️doing some batch cooking, ➡️maybe making extra at dinner so there are leftovers ➡️maybe it’s even choosing some meals from a delivery service

Eating healthy is much easier with a plan in place, so if you feel your eating has been somewhat unhealthy this week, think about doing some prep for next week, I promise it will make you feel good!

Pics of my lunches that have only been able to come together because of planning 😀

If you need some help putting together a meal plan, especially when dealing with food allergies, DM for available consult times 😊

17/08/2023

Finding food allergy friendly products can be life changing, I think the biggest one for me has been coconut yoghurt, I used to make this myself but finding a creamy, thick, plain and low sugar coconut yoghurt has been awesome 🤩

The thing with a lot of allergy friendly products is they can be highly refined and as an allergy parent I think we can easily get caught up in finding something new and perhaps not look at how healthy it may be.

We are already expert label readers, so make sure you are also checking out sugar content, if refined vegetable oils and/or preservative/additives are present.

All of these things influence gut health, which influences overall health so you want to reduce the consumption of these, feeding our kids wholefoods most of the time is not only going to reduce their risk of developing health issues when they are adults, it also helps reduce the risk of developing further food allergies. Good nutrition equals preventative health 🙌
-
-
-
-
-
-
-

15/08/2023

These have put a smile on my moody teenage child ☺️

I bought a steel framed, silicone doughnut tray and it’s made my son feel like he has a new food.🎉

He doesn’t though, it’s the same allergy friendly recipe I make, just a different shape, a simple change can make a difference to the complicated life of a teen 🥴

Have you found a way to use a favourite recipe in a different way?⬇️
-
-
-
-
-
-
-

04/08/2023

Dealing with life-threatening food allergies as a parent can be all-consuming, making it easy to overlook overall health.

But here's the thing: food allergies can bring some extra risks. 👉🤔 Your child might be at a higher chance of developing further allergens, GI issues, anxiety, asthma, eczema, and even neurodevelopmental disorders.

Now, it doesn't mean they'll definitely get these, but it's good to know the connection. So, let's take a preventative approach and support our kids' health! 💪

A diet focused on wholefoods, avoiding refined foods most of the time, avoiding vegetable/seed oils, keeping sugar in check, staying hydrated, and enjoying nature can be a great start! 🥗🍎🌳
-
-
-
-
-
-
-

01/08/2023

I have shared this one before, but sharing again as it’s been on rotation for us this winter and is so good for hectic days when you have to be many places at once, hold space for all your kids and all that they are going through, plus find a moment to yourself 😆

So this is for all those mums out there, especially allergy mums😘 having dinner sorted makes things a little easier, this does require a slow cooker😊

Recipe:
1.5kg skinless chicken thighs
1x brown onion, chopped
4x garlic cloves, chopped
1x red capsicum, chopped
1x green capsicum, chopped
1x can red kidney beans, drain and rinsed
1x can corn, drain and rinsed, or swap for extra can of red kidney beans
2x tbsp tomato paste, you could add more, but we find this a good balance
1 to 1.5 cups chicken stock
2x tsp ground cumin
2x tsp dried oregano
2x tsp smoked paprika
1x tsp chilli flakes

Place all ingredients, except chicken in slow cooker and give a quick mix through, then add chicken thighs. Cook on low for 6 to 7 hours. When ready to eat, make guacamole and chop some fresh coriander and tomatoes, plus serve with a few corn chips or tortillas on the side, kids love it!

Quick Guacamole
3 or more ripe avos
juice of half a lime
season to taste

Mash up guac. and serve on top with coriander, tomatoes and an extra squeeze of lime
-
-
-
-
-
-
-

27/07/2023

I spoke of the benefits of Lactobacillus rhamnosus a couple of posts back and I just wanted to mention, where it can be found.

The food that probably comes to mind for most of us is yoghurt, however if you are allergic to dairy look for an alternative yoghurt that has probiotics. Other options are kimchi, sauerkraut, tempeh, and miso. These foods will have a range of probiotic strains, some including L. rhamnosus, some brands will identify which strains are present, so check the label 😊

If you want to gain the most out of this probiotic, supplementation might be best, especially if your child is prone to colds at this time of year. Supplementation allows you to get strain specific. I always recommend practitioner only supplements, as you can check if allergens are present, they are better absorbed, formulated and have been checked for contamination from toxins. If you need help with this I offer express consults, link in bio
-
-
-
-
-
-
-

25/07/2023

Hello!👋 I have been absent from social media for the last few weeks, it wasn’t planned, but it turned out after having a few days away with my kids hanging out in nature, that I needed a break from all things sm and the phone in general 🙂

But now that the kids are back at school and I am back in clinic full time, I will be back to sharing nutrition, health and wellbeing tips, plus a few recipes, and some of my son’s journey with food allergies. My aim is to help, inspire and support other families dealing with food allergies ❤️
-
-
-
-
-
-
-

04/07/2023

Continuing with nutrients to support your child through cold & flu season (see previous posts for more)

Lactobacillus rhamnosus is a probiotic that you have probably come across before, whether it be in a capsule or food form. It is one of the most studied strains of probiotics and has been found to be beneficial for gut health, including many GI disorders.

There are actually many species of Lactobacillus, but I just want to look at rhamnosus 1) it’s been widely studied 2) many people respond well to this when it comes to cold and flus.

This is not just something I have observed, it has been found again and again in studies that it can reduce the duration and incidence of upper respiratory infections and ear infections and therefore reduce the use of antibiotics.

I find it mind blowing that a bacteria residing in our gut can have widespread benefits throughout the body and it’s roll in the gut-lung axis can be very helpful for many children during the cooler months, when it comes to colds.

Interestingly, ongoing research is exploring the potential of L. rhamnosus for a range of benefits, from addressing anxiety to compulsive disorders to managing obesity!

Next post I will look at how you can find this in foods and supplementation.
-
-
-
-
-
-
-

29/06/2023

(See previous post for more vit D)
☀️There are only a few foods that contain vitamin D:

➡️Oily fish
➡️Cod liver oil
➡️Beef liver
➡️Egg

☀️These all contain D3, which is the same as what our skin makes from sun exposure. D2 is found in some plants, such as mushrooms, D3 is more effective at raising your levels, but still eat your mushrooms ❤️

☀️The sun is how we gain almost all of our Vitamin D, so getting outside is key. It is easy to think in summer that our kids are getting enough, especially here in Australia. However I often see it low in clients I meet. The biggest influences are: our kids are spending a lot of time inside, homework, gaming, social media and we are very sun smart, which don’t get me wrong it is super important.

☀️But we need to find a balance and get some sun without causing damage. In Australia it is recommended that for fair skin you get 10 mins in summer on most days, 20 mins in spring/autumn and 2-3 hours per week in winter. If you have dark skin 20 mins in summer on most days, 60 mins spring/autumn and 3-4 hours per week in winter.

☀️Here in Adelaide this last week there has been very little sun to get out in and no doubt it is similar in all southern parts of Australia, which means we have to take extra effort to get our vitamin D. So firstly when the sun is out kick the kids outside and preferably with some skin exposed, and feed them foods that have vitamin D.

☀️Sun exposure is the best way of gaining enough vitamin D and whilst its harder in winter to get outside, it has so many benefits, not just for our children for us as well.

☀️Supplementation can be beneficial through the winter months to keep everyones levels up, however getting a blood test first is helpful in seeing where your child is at.

☀️Practitioner only supplements are best, you can check if allergens are present, they are better absorbed, have been checked for contamination from toxins and are better formulated. If you need help with this I offer express consults, link in bio
-
-
-

27/06/2023

☀️We all know this comes from the sun (plus a few foods), our body utilises the cholesterol it makes to convert vitamin D into cholecalciferol (D3) this is then used by the body for many functions. Such as supporting bone health, regulating blood sugar and insulin, reducing inflammation, improves sleep and supports the immune system! It actually does so much more and we all need it!

☀️A deficiency can lead to many chronic diseases and mental health issues. Particularly autoimmune conditions, for example the incidence of MS is higher closer to the north/south poles, but very low at the equator.

☀️The risk of developing food allergies is also associated with living further away from the equator. An Australian study found that babies with low levels (blood samples) were more likely to develop egg or peanut allergies, compared to babies with normal levels. Resolution of vitamin D deficiency in babies is associated with them more likely outgrowing their egg allergy by 2yr.

☀️Mental health research has linked vitamin D deficiency with many mental health conditions. One study looked at comparing antidepressants to sun exposure on patients that have depression, sun exposure worked best! meaning the more sun they got the less depression was experienced.

☀️So what about flu and cold season, quite simply vitamin D helps the immune system fight viruses and bacteria. So if there is a deficiency you are at increased susceptibility of getting sick.

What might low Vitamin D look like in kids:

☀️Leg pain (particularly within the long bones), it might even wake them at night
☀️Muscle aches, pains, cramps and weakness
☀️Fatigue
☀️Being depressed
☀️Anxiety (particularly during teens)
☀️Irritability
☀️Developmental delays
☀️Slow growth
☀️Frequent cold and flu infections

☀️I realise that these symptoms are also present in other nutrient deficiencies and conditions, but the further away you live from the equator your risk of Vitamin D deficiency increases, especially in the cooler months.

☀️Next post we will look at foods with vitamin D, being in the sun and when to supplement
-
-

22/06/2023

Nutrients that support us through cold & flu season( see previous posts)

🍊Citrus is what most of think of when it comes to vitamin C, however it’s in many fruits and vegetables, from brussel sprouts to strawberries!

🍊vitamin C is reduced greatly when exposed to heat (all water soluble vitamins are) so ensuring that there is some raw fruits and vegetables in your child’s diet is a good start with gaining enough vitamin C.

🍊The other thing to remember is anything processed will be greatly reduced or void of Vitamin C. For example that orange juice you buy in the fridge section, has been exposed to light and heat, so it has lost a good portion of vitamin C.
🍊Freshly squeezing a couple of oranges at home will contain much more, eating the whole orange will have even more, plus the benefits of eating the fibre. And if those oranges are in season where you live and not shipped from another country even better!

🍊Vitamin C actually has antihistamine properties, which if you have allergies is a win. Plus it plays a role in skin health as well, not only is it part of collagen production, diets high in vitamin C are associated with a decreased level of dry skin, faster healing and overall skin health improvement. So if you are dealing with eczema, a diet rich in vitamin C is helpful.

🍊The easiest way to get vitamin C is to eat seasonal fresh fruit and vegetables, having some raw and others lightly cooked, daily!

🍊Getting vitamin C from your diet is the best way in my opinion, and the side effect, overall health benefits from eating fruit and veggies. However supplementing vitamin C can be beneficial when you are dealing with colds and flu as it helps support the immune systems defence mechanisms. You don’t need huge doses, the body can only absorb so much at once and you are better off taking smaller doses throughout the day rather than one larger one.

Practitioner only supplements are best, you can check if allergens are present, they are better absorbed, have been checked for contamination from toxins and are better formulated. If you need help with this I offer express consults, link in bio
-
-
-
-
-
-

14/06/2023

Supplementing zinc can be beneficial in many circumstances, but how can you use it during the cold and flu season.

There has been more than one meta-analysis (a collection of data from multiple studies) over the last decade showing that starting supplementation of zinc, during the first 24hrs of symptoms onset, will help reduce the duration of the cold or flu, yep even that virus 🦠

As a clinical nutritionist I prefer using practitioner only supplements as they tend to be superior, more easily absorbed, and if you have food allergies, it is easier to check if allergens are present. But I know not everyone has access to these, so if you want to know my favourite OTC brand for kids, DM Zinc to me and if you want some guidance through colds/flus and access to practitioner only supps, you can book an express consult (20min) link in bio

P.S. If you or your child are taking iron supplements this can increase the need for zinc, as iron supplementation can interact with zinc, reducing absorption, so take iron away from meals and/or any zinc supplementation.
-
-
-
-
-
-
-

08/06/2023

Many foods contain zinc from proteins, vegetables, grains to legumes, but it’s vital to include foods that are high in zinc:

🦪Oysters are one of the richest sources and if you & your child eat these regularly, great! if not
🥩Beef
🐟Fish
❤️Liver (this can be hidden in dishes like bolognese)
🐑Lamb
🍗Chicken
🥚Egg
🌱Seeds (pumpkin, sunflower, h**p, sesame)
🫘Legumes
🥛Dairy

❤️The highest sources are meats and these are the most easily absorbed into the body. You may of heard that zinc absorption is reduced by phytates, found in plant foods. But if you are eating some beef along with leafy greens, remember you are eating a food high in zinc, and this will help balance any reduction in zinc, plus you are gaining beneficial nutrients from your veggies 🥗

❤️Where this does become an issue is if your child is not a fan of meat or you are following a vegetarian and, even more so, a vegan diet. Whilst legumes, seeds, and some nuts have a moderate amounts of zinc, this is not as easily absorbed. If you are raising your children this way, or have a child struggling to eat meat, I strongly recommend working with a nutritionist to ensure you are meeting their nutrient needs.

❤️Zinc absorption is also inhibited by a diet high in sugar, if you are working on improving your child’s immunity, it is important to bring that sugar intake down! Other factors reducing absorption is low stomach acid and gut inflammation.

❤️From a food allergy perspective zinc is very important, it does make it tricky that some of the best sources are common allergens 🤦‍♀️ A study done on 134 kids with food allergies (aged 1 to 3) found significantly lower concentrations of zinc than those without food allergies. As a food allergy parent, this is something to factor in, firstly we know there is some level of inflammation going on and that the gut needs extra nurturing, part of that is making sure they are getting enough zinc from their foods.

❤️If you want to learn more about the connection between food allergies ad gut health, download my free ebook, link in bio

My next post will be on when to supplement zinc
-
-
-

06/06/2023

When it comes to supporting the immune system during cold and flu season, zinc is the first nutrient I want to share with you all.

It plays a crucial role in the functioning of over 300 enzymes and 1000 transcription factors, making it involved in more body functions than any other mineral. Therefore, a deficiency in zinc can have widespread effects throughout the body. However, I want to focus specifically on how this micronutrient supports the immune system during cold and flu season.

Zinc influences various aspects of the immune system, and has been referred to as the gatekeeper of immune function. It is necessary for the development, function and signalling pathways in immune cells to its anti-inflammatory properties. Zinc is used by the immune system to combat invading pathogens and reduce inflammation when battling colds and flus. During this time our body requires more zinc, so experiencing a deficiency and then falling ill can worsen and prolong healing.

When a cold or virus strikes and you have a zinc deficiency, other functions in the body that depend on zinc may also suffer. This could manifest as skin issues, particularly for kids with atopic tendencies, it’s common to see flare-ups of conditions like eczema. You may also notice poor appetite and irritability even after the illness has passed.

Insufficient zinc levels can also result in increased susceptibility to catching colds and flus, even a mild deficiency can heighten the frequency of infections. However testing a mild deficiency through blood work doesn’t really show up, so often the best way to assess this 1) increasing zinc through food 2) supplementing zinc and observing any improvement.

In my next post I will share what foods zinc is found in, the optimal ways to absorb it, factors that interferes with zinc absorption and when its best to supplement.
-
-
-
-
-
-
-

30/05/2023

Do you grow your own herbs?🌿They are highly beneficial, especially in supporting the liver to do it’s thing. Our liver deals with a lot of the toxins we are exposed to on a daily basis, it has to break them down into less harmful substances and move them on for excretion. And by adding some fresh herbs to your meals regularly you are helping this process, as herbs are powerhouses 💪

🌿For our kids with food allergies supporting the liver is especially important, as it plays an important role in the digestion system and gut health.

🌿Buying fresh herbs from the supermarket, in my opinion, is expensive and fresh is not the word I would associate with them 😕Farmers markets offer much better, but growing your own is best!🪴

🌿You can grow them in your garden, or in pots, here in southern australia it’s a great time to grow dill, coriander and parsley, they just need some sun, and there is enough rain about to keep them watered.

🌿Adding fresh herbs to meals, is a small change that goes a long way to supporting the health of yourself and your kids.

Supporting liver health benefits gut health, to learn more about gut health when you are dealing with food allergies, download my free ebook, link in bio
-
-
-
-
-
-
-

19/05/2023

Making bone broth doesn’t have to be difficult and being a food allergy mum, I know exactly what’s in it and I am sure you have all heard of the health benefits it offers.

There are many ways you can do this and you can add any spices, herbs and veggies you desire. I use my slow cooker and I feel this is the easiest way, as you can pop it on and walk away, and if you don’t have one, I am sure you know someone who does, borrow it and give it a go!

I prefer to use the bones from our meals, so if I roast a whole chicken or chicken legs, I keep all the left over bones, plus any fat, wings, necks, basically anything left over. I pop them in the freezer until I have enough to fill my slow cooker. Occasionally I will add beef bones, but I prefer the flavour of chicken.

Add the bones (I use frozen straight from the freezer) to the slow cooker, I always add garlic, ginger, turmeric and onion, for flavour, how much really depends on what I have available. You can do any combo of flavours you desire, try rosemary, thyme, bay leaves and oregano. If you haven’t got any spices and herbs to add thats ok, just add an onion and a carrot or two.

I always add apple cider vinegar, add 1-2 tbsp, this help draws the minerals out of the bones, which we want. And I add 1 tbsp of good quality salt, I prefer making a slightly salty broth, sipping it, especially if I am unwell, is soothing and can be helpful restoring the electrolyte balance,

Fill slow cooker with water (filtered preferred) almost to the top, but leave a 1-2cm

Let it cook away, you could leave it overnight on low, I tend to pop on in the morning cook on high until the evening, usually between 6-8 hrs.

I then strain through a fine sieve into large bowl and then bottle some for the fridge and some for the freezer. I throw away the bones, wash the pot and I am done.

On cooling it becomes gelatinous, this is because the collagen has been extracted, roasted bones are better to achieve this,

I now have broth to sip, add to meals, whether it be sauce, soup, marinade or bolognese. I use at a minimum 1/2 cup and usually around 1L for a soup. Basically wherever a recipe calls for stock, I use it.
-

16/05/2023

Do you avoid certain nuts that your child can tolerate, out of concern for potential cross-contamination with the nuts they are allergic to?

➡️This does seem to be quite common in many allergy family households, but in many cases there are ways around it, which is important for our allergy kids, because if we refrain from foods that they are ok with, they can potentially not be ok with those foods in the future.

➡️I have found the best way around this is to look for producers who only grow one type of nut. For example the first nut my son could have was almond. We are lucky enough to live where almonds are grown and I found a farmer who only grows almonds, yay! so obviously this provided some safety. While I understand that this option may not be available for all types of nuts, it is certainly worthwhile to explore if you find yourself in a similar situation, I found the producers to be most helpful.

➡️If I could do over my son’s early years, I would’ve introduced him to peanuts when he was a baby, but advice 13yrs ago was to avoid peanuts until 1yr, which I did, but early skin prick results showed a very small, barely there, hive. I was still trying to come to terms with all the foods that produced massive hives, so I didn’t ask. A few skin prick tests later, peanut produced a big hive and still does, looking back I missed the opportunity, I believe he could’ve of consumed peanuts safely. I realise this is not quite avoidance due to cross contamination, but it does highlight what can potentially happen if we delay or avoid foods that are ok.

➡️We know there are numerous studies on early introduction vs late introduction of potential allergens and all results lean towards benefits from early introduction, the paper below gives a good summary of recent research

DOI: 10.7759/cureus.21046 Food Allergy Prevention: Early Versus Late Introduction of Food Allergens in Children

❤️
-
-
-
-
-
-

Darienne Bovell Nutrition