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What’s your plan B?
Quick and Healthy Meal Ideas for when time is tight. Discover simple and healthy meal options to save the day when you're short on time, ingredients or feeling lazy. Say goodbye to takeout (or pick the better option) and hello to easy, nutritious alternatives.
So dinner (or lunch) time is nearing but you’ve not meal prepped, you’ve not got ingredients and you’ve not got the time or mental capacity to put together the healthy meal you originally planned on having. Chances of getting takeaway are increasing by the second….. We have all been there!
But like anything in life, if you have a plan A, there should always be a plan B. You’ve accepted that the original healthy meal you planned in your head is not going to happen, and usually this would mean succumbing to the fact that takeaway is on the cards, but what if instead I gave you a number of options to have up your sleeve so that when this happens, there’s a back up so you can still have a healthy meal just without the effort and time involved of making one from scratch!
Now don’t get me wrong, a takeaway meal here or there is not something to worry about, if you genuinely feel like takeaway, then get it! We all need some soul food at times and hopefully you’ve heard me say enough by now that restriction is not a successful way to eat healthy for the long term. But I’m guessing that a lot of us are caught in this situation multiple times a week and majority of the time we really do want to eat something healthy, it just feels unachievable with the time and mental capacity we have.
So, let me give you plan B options and I’ll show you what mine are too. These will be back up things you will always have to call on at any time so that you still get to enjoy a healthy meal but with minimal thought, time and effort.
Canned/tinned proteins in the pantry! Take your pick from chickpeas, lentils and beans or fish such as salmon, tuna or mackerel. Without a doubt these are super handy items to have on hand and will tick one of the FOUR main components you need to throw together a healthy balanced meal. Also don’t forget about eggs which most of us would usually have in the fridge.
Quick cook carbs. Here I’m talking pre-cooked rice/quinoa, cous cous or noodles such as ramen, soba or rice vermicilli noodles. These can take as quick as 90 seconds to cook for pre cooked rice and up to 10-15 minutes for soaking rice noodles. Other carbs that are great and require no cooking are wholegrain wraps and bread which can be stored in the freezer if they are not something you always have fresh. These will provide another of the four main components you need to throw together a healthy balanced meal.
Frozen Veggies. These are just as nutritious as fresh veggies and in my opinion are a must in anyone’s freezer. Have a mix of different kinds in there like a roasting mix (pumpkin/cauliflower/potato), a stir fry mix (broccoli, carrot, capsicum) and a steam mix (peas, corn, carrot).
With the above three things (protein, carbs, veggies) you can easily whip together a healthy meal in no time. Two of my favourites would be a fried rice (Throw pre cooked brown rice, frozen steam veggies, tuna/eggs and any herbs into a wok with a drizzle of tamari), or a stir fry (soak some rice noodles in boiled water whilst stir frying some veggies and chickpeas and add some tahini/peanut butter, lemon juice and tamari).
A go to ‘healthy takeaway option’. Okay sometimes cooking just ain’t an option! I get it, my go to is a Vietnamese noodle salad bowl (vermicelli noodles, a heap of fresh veg and herbs, tofu/chicken and a dressing) from my local Vietnamese restaurant. With this meal I know I am still getting a good balance of macronutrients as well as lots of plant foods to support gut diversity, yet it is still DELICIOUS and fuss free. Do some research locally to see if there is a healthy option near you that you can rely on when needed. A lot of the time take-away meals lack veggies, so see if you can order it with extra veg!
A go to ready made meal option. Another very handy option, my favourite is Foxes Den soup/curry (or I also don’t mind Muscle Chef chipotle chicken). I know where these are stocked close by to me so once the decision is made I make a quick stop to grab the meal I can just heat and enjoy at home. Can be worth while keeping a couple of these in the freezer too (especially if you see them on sale).
Think EASY PEASY Meals. When I think of this I think a healthy quick smoothie, or eggs on sourdough toast with fermented veggies which is a lunch I would have easily 2 x per week. Remember, our meals don't always have to be fancy and involve a heap of effort. Life is busy, and while we want to aim for a variety of balanced, nutrient packed meals as much as we can, the reality is there will be times when this just can’t happen. So by having a plan B we can ensure the next best option is still going to going to be a healthy and tasty one, just a less fancy version!
I hope you found this article helpful in discovering simple and healthy meal options to save the day when you're short on time, ingredients or energy. If you have other tips and hacks for a plan B, I’d love to hear them below!
After easy recipe ideas?
Check out these delicious recipes.
More Nourishing Inspo Here:
My Top Tips for Fussy Eaters
Guess what, even Nutritionists can have fussy eaters! Here I am sharing as many tips as possible that I have collated over the last two years of having a non adventurous eater.
Guess what, even Nutritionists can have fussy eaters! If you’ve followed me on Instagram you would have seen that my 3 year old began a fussy eating period at around 13 months and we’re still navigating it today. I prefer the term ‘non adventurous’ eater but to give you a good picture of the level of fussiness, he got to a stage where he had cut out 3 full food groups (meat, vegetables and fruit) and had less then 10 accepted foods. I am happy to report however that we have come a long way and although family/mixed meals are our goal and we are not quite there yet, he is eating a much greater variety and vegetables, fruit and even meat more recently are now being enjoyed (hit and miss obviously like all kids but he is willing to try them most of the time).
The first thing I want to say if you are a parent of a non adventurous eater is….you are doing amazing! The fact that you are reading this means you are trying to do best for them and unless you have gone through a child with fussy eating I don’t think you can truly understand how soul crushing and exhausting it can be - despite the fact that yes, it is very normal for kids to go through fussy periods with eating. I also want to tell you not to lose hope. They say fussy periods can last 3-4 years which I don’t highlight to make you disheartened, but to show how important it is to have a strategy that focuses on the long game. No doubt your goal is the same as ours, for them to enjoy exactly what you are cooking for the rest of the family, and so reminding yourself of that goal instead of driving yourself mad thinking my child MUST eat at every single meal has been a hard but essential lesson on our journey.
I also want to say that working with a paediatric dietitan, like we did initially, is a fantastic option. This can rule out any medical, physiological or other reasons for the fussiness and can ensure it is not effecting their growth and development. The reason I loved working with a professional (yes I’m a Nutritionist but I do not specialise in paediatrics), was so my husband and I could be on the same page with our approach. We listened to the advice from the professionals and then decided how we would build our strategy based on that knowledge plus our knowledge and intuition of our son, because let’s be honest every child is different and one approach will not fit all.
Before we dive into the tips, here are some basic principles we adopted with our approach.
A consistent routine around meal and snack times.
The parents decide where, when and what is being offered and the child decides how much they want to eat (if at all) with ZERO pressure to try or eat anything.
There is always at least one safe/favourite/accepted food and a small amount of a new food or portion of the family meal.
If all food is refused, we say ‘that’s fine but that is all that is on the menu tonight’ and we don’t make them something else.*
*We are not always comfortable with this and have had times when he would wake with the shakes in the morning. So depending on the day we sometimes offer something else at least half an hour away from meal time and it would be something we know is an accepted food but a boring food eg. toast with nut butter.
Parents sit and eat with the child as often as possible and do our best to remain calm and keep the vibe relaxed and enjoyable at the table.
One other thing to consider before reading on for the tips is what is actually deemed a success or a win with fussy eating? Exposure is key and celebrating the small wins is important (especially for the parents). Lower your expectations of them hoofing down a stir fry next week as it’s very unlikely to happen. Instead, focus on exposure which is not just putting a food on their plate but seeing, identifying, touching, smelling all kinds of foods. Did they look and identify some capsicum when you picked it up at the grocery store? Win! Did they touch the tomato when you asked them to put it in the fridge? Win! Did they smell the rosemary when you walked past the bush in the garden? Win! Did they lick the lamb chop you put on their plate? Win! When you shift your mindset to think about exposure rather than actually eating a food it can make it a more positive experience for you. Remember, kids sometimes need up to 15 or more exposures to a food before they try it so I can’t express enough how important it is not to give up and continue giving as many opportunities for exposure as possible.
Okay, so let’s get into it. Here I am sharing as many tips as possible that I have collated over the last two years of having a non adventurous eater. Some of these might be successful for you, some of them may not. Even the ones that are successful might not be when you attempt them again (ah it’s so much fun isn’t it ;)). But the aim here is not to give you a formula that fits all because we know that doesn’t work, it’s to give you new ideas so that you can continue with persistence and patience which at the core, is really what it takes to turn a non adventurous eater into an adventurous eater.
These tips are not age specific so always serve food appropriately for your child’s age and eating stage to minimise choking risk.
My top tips for fussy eaters…
Lead by example, sit and eat with them.
Involve them in the shopping. Identify foods you are picking out which will be for dinner that night.
Involve them in the cooking. Get them a kids knife and let them cut some easy foods, mix things, pour things, arrange things, open things etc.
Involve them in the plating up process. Encourage them to touch the foods in an environment where they are not expected to eat it yet.
Get them a new ‘special’ plate/spoon/fork (maybe a paw patrol/wiggles one?).
Let them upgrade to a ‘big’ adult size fork or spoon.
Give them something to dip their food into (yoghurt, mayonnaise, hummus, guacamole etc).
Serve vegetable sticks sticking up out of a dip to make it more fun.
Serve the food on a skewer.
Serve the meal as DIY in the middle of the table and give them their own set of tongs. We like to do this with a BBQ or a middle eastern plate of falafels, vegetables, hummus and flat bread.
Use imaginative play: parent ‘I’ve got some green trees on my plate and I’m going to eat the branches’ (eat the head of a broccoli floret). Do you have green trees on your plate?
Gamify dinner time. eg, in a lighthearted way, we ask and pretend to want to eat something off Beau’s plate and he loves to joke with us and say ‘no that’s for my tummy’ and then he eats it and we do an exaggerated response which he finds hilarious.
Ask questions about their food in a descriptive manner. Is your cucumber crunchy? Is your pumpkin soft? I’ve got purple beetroot what colour is yours?
Roll food into balls eg, roll some peas into mash potato and show them you made a ball and how you can eat it. We often try to balance the ball in our palm and then roll it into our mouths.
Balance one food on top of another. Eg. When we were encouraging him to try corn on the cob we showed him how to balanced a piece of grated cheese (accepted food) on top and then crunch into the corn to eat the cheese. When he realised he liked the corn he continued to eat it by itself.
Build a tower with their food (stack cucumber pieces on top of each other). You can demonstrate how to count them, eat one and then count again.
Create a ‘race track’ on their plate. We did this with olives and showed him how the olive could be a car and it followed a track and them zoomed into his mouth.
Cut food into different shapes (hearts, triangles, stars, trucks etc).
Make characters out of their food. Eg. a smiley face, a lion, a dinosaur etc. (google for inspo)
Focus on a different texture. Always serve soft pita bread? Try toasting it in the oven to make it crunchy pita bread and see how loud they can crunch it.
Identify what texture they like and focus on foods of that texture. Eg, Beau loves crunchy things, so when serving a new vegetable I try to serve it in a way that has crunch factor (raw or baked with a crumb). It’s important to serve different textures too but if baked crunchy broccoli becomes an accepted food first, then they are likely to be more open to trying soft broccoli down the track as they will be familiar with that vegetable.
Use a small animal to sit at the table with them and prompt with questions like is your carrot crunchy? or have the animal try some food and describe it.
Try a different environment. Always sit at the table for lunch? Try eating outside picnic style.
Experiment with growing food yourself that they can pick from the garden. Even just one pot of an easy crop is enough if you don’t have a lot of room.
Ask for input/give them a choice, without giving them free range. Example, Beau would you like spaghetti or burritos tonight?
Let them look through a cook book and pick something they want to eat that week.
If your child has screen time, try and find shows/apps/games that include food and maybe their favourite character trying food. Eg. the only ‘mixed meal’ our son eats right now is a homemade pizza, and the reason he tried it is because he saw Blippy eating pizza on the TV one day. We took advantage of the opportunity and said ‘hey Beau do you want to eat pizza like Blippy tonight?’, it was a resounding YES and now every Friday night we do homemade pizzas.
Try to keep them at the dinner table for an extra 10 minutes after they show signs of wanting to end the meal. A recent study shows that children ate significantly more fruits and vegetables when family meals lasted approximately 10 minutes longer. Try asking them questions, playing I spy, singing a song to keep them at the table that little bit longer.
IMPORTANT: Have nights where you take the pressure off yourself. Playing games, being animated, singing songs and the rest of it for what might result in one bite of a food is EXHAUSTING. Have nights where you just serve the food and let meal time play out however it does. You might also want to have nights where you eat your meal without children so that you can still enjoy dinner time yourself. On these nights I still sit with the kids at their meal time and just have a small snack usually of whatever vegetables I’ve served to the kids.
My last tip, is to take a big breath, know that they will be okay if they don’t eat much this meal, trust that they will make up for it at another meal, and move on. You have done your part (decided where, when and what you serve) and the rest is out of your control. It’s much easier said than done, trust me I know, but removing the emotion out of it was the only way, as a Nutritionist, I could cope with the stress and exhaustion each day.
Sending you all the good vibes that some of these tips might work for you and if you have other great ideas please share in the comments below!
Looking for some recipe inspo for your little ones? Try these
5 Winter Warmer Recipes
I don’t know about you but eating raw salad and drinking smoothies doesn’t quite cut it for me in the Winter so I’m bringing you 5 Winter Warmer Recipes to rotate into your meal plan over the coming months.
I don’t know about you but eating raw salad and drinking smoothies doesn’t quite cut it for me in the Winter. Not to mention the foods in season at this time lend beautifully to cooking methods such as stewing, slow cooking, roasting and simmering.
So being the beginning of Winter I thought what better timing than to bring you 5 Winter Warmer Recipes to rotate into your meal plan over the coming months. Like always, go with the flow and substitute vegetables as they come into season.
If you’re wondering what’s in season this month, check out the list below:
Apples
Avocados
Bananas
Carambola/star fruit
Custard apples
Grapefruit
Kiwifruit
Lemons
Limes
Mandarins
Oranges (Navel)
Passionfruit
Pears (Packham)
Persimmons
Quinces
Rhubarb
Brussels sprouts
Cabbage
Carrots
Cauliflower
Celeriac
Celery
Chinese greens
Fennel
Gai lan (Chinese broccoli)
Jerusalem artichokes
Kale
Kohlrabi
Leeks
Onions
Parsnips
Potatoes
Pumpkin
Radicchio
Silverbeet
Spinach
Swede
Sweet Potato
Turnips
Recipes:
Chicken Noodle Soup
Veggie Laksa
Slow Cooked Turmeric Chicken Curry
Lentil & Veggie Bake
Ginger Steamed Fish
10 Good Mood Food Recipes
Don’t let the winter blues get you down, these foods are packed with foods that can boost your mood!
If you read my blog post “ Improving Mood & Mental Health Through Nutrition’’ you will know that the research findings in this area are quite remarkable and are a very clear indication that diet plays a large role in mood regulation and should be considered an essential part of one’s holistic treatment plan for mental health. I’m in Melbourne, Australia and it is currently Autumn with Winter on the way and I know personally there is an undeniable shift in my mood when the gloomy weather sets in. I’m sure I am not alone and I think it’s incredible to know that simply by the foods you choose to consume, you can have an impact on lessening this drop in mood that we can experience at this time of year.
So get your meal planners out and add these recipes into your week which are all packed with ingredients that are fabulous for supporting mood and mental health. And I mean, why wouldn’t you when they looks and taste amazing too right 😉
Spinach & Zucchini Loaf
Pulse Pasta with Pumpkin & Silverbeet
Click here
Roast Carrot & Quinoa Salad
Click here
Soy, Orange & Sesame Salmon
Click here
Lentil & Veggie Curry
Mexican Veggie Bake
Black Bean Brownies
5 Ways You Can Improve Your Gut Health With Things You Likely Already Have In Your Kitchen!
5 Ways you can improve your gut health with things you likely already have in your kitchen!
It seems that the topic of gut health is not passing by like the other ‘trending’ fads we often see, and I’m not surprised. We are only at the surface of what we know about gut health but it is very clear from the evidence that it is the epicentre of the human body, linked to almost every bodily system we have. What I am seeing though, is a lot of media and marketing about ways to improve your gut health that 1. Are not backed by science, and 2. aren’t the most friendly option for your bank account!
So I’m here to cut through the BS and tell you that supporting gut health does not have to be complicated! In fact, if you just take a look through your pantry and fridge right now, I can guarantee there are items in there that are fabulous for gut health.
So read on for 5 ways you can improve your gut health with things you likely already have in your kitchen!
Herbs and Spices
These often overlooked flavour bombs are plant foods at their best! Not only do they add a huge amount of flavour and texture to meals, but they are a fabulous source of polyphenols. Polyphenols are referred to as phytonutrients, or a class of antioxidants and they appear to have a two way relationship with our microbiome. It is believed that both the original polyphenol compounds plus the metabolites (what is formed when the compounds are broken down in the large intestine) can alter the population of gut flora present in our microbiome to favour beneficial bacteria and inhibit pathogenic bacteria. Incredible for just a humble little herb or spice right? So head to your spice rack and dig out those spice jars that haven’t seen daylight in a while (although check the dates on the jar because it’s best to only keep for 6 months), and rescue those herbs at the bottom of the fridge to use liberally in your cooking from now on! I actually have a whole blog post dedicated to the wonderful benefits of Herbs and Spices which you can read here.
Legumes
Legumes, including beans, chickpeas and lentils, are absolute powerhouses when it comes to nutrition. Sadly in the Western world they are not embraced enough but including legumes in your weekly diet will be one of the most effective ways to improve your gut health. They are a fabulous source of dietary fibre and we know that fibre is essential for our gut bugs as that is what fuels them to do their best work. Legumes also contain resistant starch, which is a particular type of prebiotic that resists digestion and instead is fermented in the large intestine, stimulating the growth of beneficial bacteria.
Not to mention that legumes are packed with plant protein, as well an abundance of other vitamins and minerals and are so incredible for our health they are considered a vegetable! Plus they are cheap, easy to store and actually very easy to cook if you give them a chance (but don’t worry the canned/tinned varieties are just as good if you can’t embrace cooking them from scratch at this time in your life!).
So it’s time to love legumes people! A small note, if you suffer from unpleasant gut symptoms after consuming legumes (gas/bloating/stomach pains), the likely best thing for you is MORE legumes so that your gut bugs can learn to break them down properly. But the key is to start small, just a tablespoon regularly as opposed a large bowl of lentil curry once in a while is the best approach!
Yoghurt
Yoghurt naturally contains live cultures which are the good gut bugs we want in our microbiome. However, not all yoghurt is created equal. You may have heard of the rise in probiotic yoghurt. Essentially this is yoghurt which has added probiotics as well as the naturally occuring ones. A regular yoghurt may contain 2-3 strains of live cultures whereas a probiotic yoghurt can contain these plus up to 5-10 more strains and can contain 1 billion live cultures per serve overall which if often considered therapeutic levels (similar to that of a probiotic supplement). So including regular yoghurt is a great place to start, but keeping an eye out for probiotic yoghurt would also be a great idea.
*This is not a sponsored post but to show just how much I love probiotic yoghurt, I am an ambassador for Farmers Union and their PLUS probiotic yogurt range which you can find at Woolworths and Coles.
Wholegrains
Bread, rice, pasta, wraps, quinoa, barley, oats, millet, amaranth - we would all have some sources of wholegrains in our pantries! These are amazing for our microbiome as they are full of fibre. I see a lot of people trying to cut carbs (hello paleo and keto movements), however what they don’t realise is this can have negative impacts on gut health. Now I’m not saying we need to have high carbohydrate diets, but what I am saying is that cutting out wholegrains is not the way to go. Research shows that reduced whole grain consumption can lead to significant changes in the composition of ones gut microbiota, with a reduction in the abundance of Bifidobacterium and Lactobacillus, which are considered beneficial bacteria for gut health. It also shows an increase in the abundance of potentially pathogenic bacteria, such as Clostridium difficile and Escherichia coli*. So whilst we want to moderate carbohydrate intake for our activity levels, including them daily is important.
5. Extra Virgin Olive Oil
EVOO is a key element in the Mediterranean diet and the benefits of the Mediterranean diet are so significant that it is now considered the nutritional gold standard to support health and wellness - with research showing it is particularly beneficial for the health of our microbiome. The healthy fat profile of EVOO as well it’s high polyphenol content are just two aspects that make EVOO a wonderful everyday choice to support gut health. You can read more about why I love EVOO here but for now my take-away message for you is to use it liberally like they do in the Mediterranean - for cooking, drizzled on vegetables, in salad dressings, in baking etc.
*Karlsson, C., et al. (2013). Reduced whole grain consumption and fecal microbiota in healthy older adults. Anaerobe, 24, 70-76. doi: 10.1016/j.anaerobe.2013.09.002
My Top 2022 Recipes
My most loved recipes of 2022!
You have spoken! These are my most loved recipes of 2022.
If you haven’t tried these healthy recipes yet, this is your sign!
Stay tuned for 2023 nourishment coming your way.
Mexican Veggie Bake
Christmas Gift Guide
Your 2022 Healthy Foodie Xmas Gift Guide has arrived!
It’s that time of year again so I wanted to give you some inspiration for buying for your foodie friends and family (or yourself of course 😉). One of my all time favourite gifts for a foodie is a hamper of locally sourced produce, food products and ingredients but as that will depend on your individual location and what is local to you, below is a list of different options to put a smile on their face - and who knows maybe they’ll even cook you something or invite you over for a meal in return! These ideas cover all different price points so could be suitable for a budget KK or you could even combine a few more a more extravagant gift.
The Entertaining Foodie
Healthy Condiment Hamper
I love these as a Real Food gift, Undivided Food Co are all natural with no nasties!
Linen Napkins
100% Linen Table Napkins from FLOU are a beautiful addition to your table settings. Much nicer than paper!
Poolside Tumblers
These poolside tumblers from Sunny Life are the perfect summer addition!
I love the retro colours and would be perfect for lounging around the pool or a backyard picnic.
The Practical Foodie
Nesting Bowls
Whether you’re standing at your counter or eating at your desk, doing it up for dinner or popping by your friend’s, these bowls are The bowls, you know? Snap-tight, timeless style, microwave, dishwasher, fridge + freezer friendly, BPA/Phthalate free”
Get yours here
Japanese Food Slicer (mandolin)
A staple for any foodie! I use my mandolin every day, it’s fast, efficient and you get perfect slices. The Japanese ones are the bees knees of mandolins!
Zeal Silicone Cook’s Spoon
Everyone needs a good, universal mixing spoon - mine is probably my most used kitchen item! I love the heavy duty nature of this with a stainless steel core!
Get yours here
The Conscious Foodie
Hemp Bread Bag
Ditch the plastic and take this Seed & Sprout bag along to your local bakery! Also a great bag to store bread in and keep it fresh.
Get yours here
Bush Food Starter Pack
A great gift for yourself or a friend to introduce them to native Aussie foods. This pack from Melbourne Bushfood includes tea, spices and even chocolate!
Stainless Steel Smoothie Cup
A great gift for your on-the-go friends and fam! I love that this comes with a stainless steel straw too!
The Fancy Foodie
Fancy Fruit Bowl
We are more likely to eat healthy when it’s displayed nicely right? Here’s a beautiful and funky piece to display seasonal fruit!
Get yours here
Gold Cutlery
Is there anything as fancy as gold cutlery? A stunning addition to the table, these will make festive meals even more special!
Get yours here
Dinosaur Designs Resin Salad Servers
Beautifully designed salad servers, perfect for summery salads. I particularly love this bright colour.
Get yours here
The Book Lover Foodie
One - Jamie Oliver
This book is all about simple cooking! All the meals are done in one pan, great for a busy/big family.
Dinner - Nagi Maehashi - RecipeTin Eats
With over 130+ dinner recipes and 44 sides, dinner inspiration is sorted with this delicious cookbook.
The Joy of Better Cooking - Alice Zaslavsky
Full of skills & thrills! This is a cooking handbook to help find a groove and relax in the kitchen!
Get yours here
The Needs Some Self Love Foodie
Really Good Chocolate
Organic, vegan and handmade in Melbourne. This is really REALLY good chocolate. P.S use code RGCSTEPHG for a free block with any purchase.
Planet Organic Tea
For those who you know would benefit from 5 minutes to themselves to sit and have a cuppa (I think that’s all of us!). These teas are certified organic and ethically sourced with a blend for every need.
Retreat Yourself Box
A beautifully created box of wellness products for the ultimate health retreat experience at home. I have gifted this many times before and it has always been cherished.
Get yours here
The Little Foodies
Foost First Knife
Getting your kids in the kitchen to help with the cooking process is the ultimate way to have them eating healthy food! These safe knives are fantastic to get them started (for ages two+).
Get yours here
Super Foods for Super Kids Book - Noelle Martin
This books contains 50+ recipes with easy to read instructions and creative fun dishes that explore healthy cooking and get them inspired in the kitchen.
Mini Apron set (includes chefs hat and cookie cutter set)
A cute little set so your foodie can be all decked out making prep time fun in the kitchen.
Get yours here or from Woolworths.
Nutrient boosting hacks for kids!
It can be a challenge come meal time with children. This article shares my top tips to boost nutrients in your kid’s meals!
You might be glad to know that even Nutritionists aren’t exempt from dealing with the challenges of picky eaters and trust me, the stress of whether my toddler is getting enough nutrition cuts me deep every day.
What it has taught me, however, is to find ways to pack in as much nutrition in the limited number of meals and snacks they will actually eat.
Now I want to be clear that whilst sometimes ‘hiding’ things like veggies is a recommended way to get them in, exposing them to these foods regularly is the key! So yes, grate all that veg into their pasta sauce which they will demolish without knowing (unless your my son who won’t eat pasta sauce ;P), however make sure you regularly serve those same vegetables just as they are too. Furthermore, talk about them and engage them in the eating process of those foods. What colour is that pumpkin? Are those carrots crunchy or soft? Can you balance that pea in the palm of your hand and then roll it into your mouth? Instead of labeling foods good or bad or asking if things are yummy or not, descriptive eating and fun at the table will be far more beneficial for raising happy and confident eaters.
So here are my top tips for getting nutritious foods into your little ones;
Chia seeds, flax seeds or hemp seeds: Add to their porridge, muesli, overnight oats, smoothies or baked snacks. These foods are not only packed with fibre but also contain protein and healthy omega-3 fats which are very important (especially if your little ones don’t eat fish). You can also roll slices of slippery fruit in these seeds which helps them to get a good grip while exposing them to what they look like.
Nuts: Another fantastic source of protein and healthy fats. If they are not old enough to chew a whole nut then use a grater and grate them over purees or porridge etc. Add them into smoothies, chop them into homemade muesli or baked goods. Make or buy different nut butters and stir through yoghurt or drizzle on top of pancakes. You can also roast or toast the nuts for a different flavour too (my son loves roasted walnuts with a bit of maple and cinnamon or almonds drizzled with tamari).
Kefir/ probiotic yogurt: These contain more probiotic benefits than yoghurt but with a very similar taste and texture. The pourable options can be enjoyed out of a cup or can be drizzled over food (cold/room temperature food only), mixed with nut butter or used to make overnight oats. The spoonable ones can used just as you would normal yoghurt.
Eggs: A nutrition powerhouse for little bellies which of course can be served boiled, scrambled, fried or poached but if you want to sneak some extra in try adding an egg to their porridge, or use any left over food to bake into a slice (eg if my son doesn’t eat all of his porridge ill add an egg and bake into a slice or muffin), or do the same with leftover veggies/meat and make into a frittata.
Veggies: It goes without saying we want our little ones eating their veggies but don’t be scared to add some flavour. A knob of butter on their greens, some extra virgin olive oil on their peas, some paprika or cinnamon on their sweet potato and dare I say it, a small pinch of salt over the lot!
Oils and fats: Butter, extra virgin olive oil, coconut oil, avocado etc are fabulous for making a meal more filling but also research shows that adding a fat like avocado to a salad can increase your ability to absorb nutrients from the other ingredients five fold!
Legumes: An absolute hero food full of fibre. plant protein and polyphenols. Add lentils to pasta sauce, mix white beans into ricotta, add black beans to fritters or pancakes, kidney beans to brownies or muffins, chickpeas to curries or stir fries. Don’t forget to keep a few beans aside and serve just as is too! Pulse pasta is another great way to get kids eating legumes.
Oily fish: like sardines and mackerel. If you choose to serve fish in your family you can’t go past these incredibly nutrient dense, yet cheap fish options. Blitzed into pasta sauce, mashed with avocado for a sandwich filler, chopped into frittatas, fritters or savoury muffins, mashed with white beans on a cracker, and also just served as plain fish fillets drizzled with lemon juice or a mild curry sauce.
Kitchen Tip - power packed icecream: I’m letting you in on a top secret in our household. If my toddler refuses dinner (and I’m not comfortable with how much he’s eaten for the day), we wait half an hour or so after dinner and then make him ‘ice-cream’. Which is a base of frozen banana and/or berries and then we add anything leftover he may not have eaten at dinner (be a bit daring, it’s easily hidden: for example cucumber, carrot, zucchini, greens, egg, pasta, noodles, beans etc), then some healthy fats and protein like chia/flax/hemp seeds or some nut butter. Blitz it up until it's soft serve consistency and present to the sweet little darlings. It’s not an every night thing but they get a full tummy, we have peace of mind of nutrients consumed and there’s less waste. Thank me later 😜.
Dont forget:
Some children may try new foods many times before they accept it, and many more times before they decide they like it! Consistency is key.
Try serving foods (especially veggies) in different ways to enhance their appeal. Steamed, roasted, raw, mashed, stacked into a tower, cut into fancy shapes etc.
Getting kids involved in meal planning, shopping, and cooking family meals helps build their knowledge, curiosity, and familiarity with foods.
Don’t yuck their yum! Not a fan or sardines yourself? Doesn’t mean they wont be! Let them discover their own likes and dislikes from being offered every variety of food possible.
I hope you found this article helpful. If you have tips or tricks for getting nutritious food into little ones please share in the comments section below and help out your fellow picky eater parents!
Want my top kid friendly meals?
Check out these delicious recipes.
More Nourishing Inspo Here:
10 Good For Your Gut Recipes
These 10 recipes prioritise key nutritional properties to help your gut thrive!
We know that gut health is linked to so many other aspects of our health so there is good reason to want to eat a diet that supports a healthy gut. As a Nutritionist, what I love about eating for good gut health is that it all about adding MORE to your diet rather than taking away. When it comes to eating for our gut microbiome, there are a few key points to look out for:
Diversity and variety: The more variety of food we eat, the more diverse our gut bugs.
Lots of plant foods: the fibre provided by plants is the fuel for our gut bugs.
Prebiotics: a particular type of fuel that allows our gut bugs to thrive
Probiotics: the good bacteria we want in our gut
Omega 3 fatty acids: these have a favourable impact on gut health
If you’re wondering whether your gut is healthy, take my quiz here.
Considering the above key points, below are 10 recipes that are great for your gut!
Barramundi with Rainbow Salad and Rice
Buckwheat, Beetroot & Lentil Salad
Chicken Larb Bowl with Pickled Onion
Quinoa & Eggplant Satay Bowl
Salmon Poke Bowl
Turmeric & Tahini Tofu StirFry
Chilli & Lime Grilled Salmon
Kim Chi Tacos
Gut Friendly Porridge
Fibre & Protein Pancakes
Interested in gut health?
See some of my articles here
My Top 5 Healthiest and Most Affordable Foods
Read on to find out my top five most healthy & affordable foods. You’re going to want to add these to your shopping cart.
There’s no denying grocery shopping costs are on the rise so in this article I want to share with you some of my favourite ingredients which are very affordable for the nutritional value they provide! As you know, I’m a huge fan of eating seasonally so other than these foods below, the best way to keep within your food budget is to look for what is in season - and better yet, purchase it directly from the farms and growers themselves at your local farmers markets and green grocers.
My top 5 healthiest and most affordable foods:
Sardines
These little guys often get overlooked but being a small fish, they are sustainable and certainly pack a nutritious punch!
Health Benefits:
An incredible source of our healthy omega-3 fats. These support inflammation, cardiovascular health, brain health and more!
The tiny bones found in whole sardines are a fantastic source of calcium. 100g of whole sardines contain over 700mg of calcium which supports our bone and teeth health, as well as regulating muscle contractions.
They are a good source of vitamin D which assists regulation of calcium and phosphorus within the body and is also a key player in immune health.
Affordability:
With most tins being roughly 100g and only a couple of dollars, this is a seriously cheap and smart protein source! You can also source them fresh from your fish monger.
Recipe Inspo:
If you haven’t tried sardines on toast with some grilled cherry tomatoes, you are in for a treat! they are also great stirred into a pasta sauce or just grilled fresh with sourdough, olive oil and fresh lemon juice.
Lentils
The staple legume! Lentils are a fantastic plant-based source of protein and the recipe ideas are endless.
Health Benefits:
Lentils contain 6.5g of protein within a ½ cup serving. This makes them a great plant-based protein source. Increasing our plant protein intake is especially beneficial for heart health and gut health.
They are a very sustainable crop to grow so are a great choice for being environmentally friendly.
Lentils are a great source of soluble fibre, which slows down the digestive process, making us feel fuller for longer.
They also contain prebiotics and are high in resistance starch which stimulates the growth of beneficial bacteria to support gut health.
Affordability:
Buying dried is much cheaper than canned. But canned is still a fantastic convenient option and much cheaper than other protein sources. Note: if you’ve noticed you are gasey after lentils then my first tip is to try cooking them from dried instead of from a tin, and the other is to introduce more lentils into your diet but in small amounts gradually over time.
Recipe Inspo:
If you’re new to cooking with legumes, check out this article here. where I share how to soak and cook with various grains and legumes. For recipes try my easy Veggie Packed Bolognese, my Lentil and Veggie Curry or my Toasted Cauliflower and Quinoa Salad.
Mushrooms
I’m a big mushy fan! As a fungus they are imperative to the health of our eco system, not only that, but they are abundant in the environment and full of AMAZING nutritional properties.
Health Benefits:
When placed in the sun they can produce up to 100% of your daily vitamin D requirements. Head here to find out how.
They are rich in antioxidants which promotes fantastic cellular functioning, anti-aging and gut health.
Help to maintain blood pressure and cholesterol levels.
Supportive of healthy skin, hair and nails with niacin, biotin, copper, selenium and vit D!
Contain prebiotics which as mentioned above support gut health.
They are the only non-animal fresh food source of B12, which is an important nutrient for vegetarians and vegans.
Affordability:
Try different varieties as much as possible as each have unique nutritional properties. Buying whole mushrooms as opposed to pre sliced is usually cheaper and they will stay fresher for longer. As they have a meaty texture, try subbing out half minced meat in replace for mushies to further reduce your shopping costs.
Recipe Inspo:
Anyone in the mood for Chicken and Mushroom Pie? Or maybe Turmeric Scrambled Eggs with Mushies or Chicken Noodle Soup?
Oats
A fibre rich staple grain! I always have oats stocked in my pantry, they are extremely versatile from breakfasts to baking, savoury or sweet.
Health Benefits:
They are high in fibre with 10.3g per 100g serving. Fibre is important for gut health, cardiovascular and bowel health. As well as satiety and weight management.
Read more about fibre here.Contain prebiotics/resistance starch for gut health loving.
They contain beta-glucan, which is a soluble fibre linked to promotion healthy gut bacteria and cholesterol management.
They are a powerhouse for immunity as over 70% of our immune system resides in our gut!
Being a carbohydrate, they are a fantastic source of fuel for our body and brain. Read more here about why you don’t have to be scared of carbs!
Affordability:
Grabbing a bag of oats won’t break the bank. They are readily available at most supermarkets and bulk food stores.
Recipe Inspo:
You have to try my Easy Choc Chip Cookies or my Super Seed Bars.
Leafy Green Veggies
In particular dark leafy greens. I personally include them in my diet as much possible and don’t be afraid to think outside of the staple lettuce and spinach. Try rocket, kale, silverbeet, asian greens, dandelion greens or mustard greens.
Health Benefits:
Raw green leafy vegetables are high in vitamin C which we know is important for our immunity.
Rich in antioxidants and polyphenols which is important for inflammation, improving our mood and brain health.
High in Vitamin K, which is important for regulating blood clots, inflammation and preventing diabetes.
Honestly, they are practically a natural multi-vitamin with nutrients such as iron, calcium and phytonutrients, supporting healthy aging, bone health, skin health, gut health and detoxification.
Affordability:
Unpackaged greens where you serve yourself are often cheaper and won’t come in plastic packaging. Take your own bag and fill it up with LOTS of greens! Mix up your varieties. Diversity is key for the health of our gut microbiome.
Recipe Inspo:
I love adding them to salads, smoothies and savoury baked goods. Try my Beetroot & Silverbeet Tart with Spelt Crust., Spinach & Zucchini Loaf or Chicken Larb Bowl with Pickled Onion.
I hope this has inspired you that you can always eat healthy on a budget!
Which of the foods is your favourite? Let me know below in the comments section.
