Meals in a Glass

At times children may prefer to drink rather than eat.   Drinks are a wonderful way to improve a picky eaters (and your oMeals in a Glasswn) nutrition.  All sorts of things can be disguised in a drink so don’t despair!

Of course water is always the best drink throughout the day for children however you can also put a meal in a drink.

Combinations of nutrient dense ingredients in a liquid form can make wonderful snacks or partial meal replacements for fussy eaters.  Smoothies can be made from various types of milks, juices, fruits and vegetables.  They can be the basis of a really healthy meal.  Nut and seed meal, protein powders, yoghurt, honey, fresh or frozen fruits and vegetables can be added and the lot blended together.  The addition of a colourful straw or drinking cup will add to the fun and compliance.

Even breakfast in a glass can be a deliciously healthy way to start the day or a meal in a hurry.

Any left overs can be frozen into wonderful ice block or “ice cream” snacks for hot summer days and after school.

For example ingredients could include:-

Various fresh fruits in season (or frozen fruits), + or – some leafy greens or pureed carrot or pumpkin along with

A powdered protein supplement (rice or pea)

Rice, coconut, almond, or A2 milk

Nut and seed meal

Omega-3 oil,



Try some of these combinations or make up some of your own:-

  • Organic apple juice, a banana, small handful of seeded cherries, a nectarine, a tablespoon of organic cold pressed flaxseed oil or Omega 3 fish oil, one or two tablespoons of rice or pea protein powder. Blend all ingredients together.
  • 200ml rice or almond milk, 1 tablespoon protein powder (rice or pea), fresh or frozen raspberries or mixed berries. Blend all ingredients together.
  • 100ml cranberry juice, 100ml rice, almond, or A2 milk, fresh or frozen mango, fresh peach or nectarine. Blend all ingredients together. This combination also makes a yummy ice block.
  • 100ml organic apple juice, a banana, rockmelon, seedless red grapes, 1tablespoon organic cold pressed flaxseed oil or Omega 3 fish oil, 2 tablespoons natural yoghurt. Blend together.
  • Fresh or frozen blackcurrants or blackcurrant juice, strawberries, kiwi fruit (skinned), ¼ to ½ teaspoon vitamin C powder.

Enjoy with your kids!



Chicken Stock Recipe

Stocks and broths are a fantastic but simple way to boost dietary nutrients for picky eaters.

Use them as a base for soups, casseroles as a base for sauces and even to cook pasta, rice or other grains. Your picky eater will be getting extra nutrients without even knowing it!

The addition of bones (e.g. from organic chicken, beef and lamb) will add vital macro minerals such as calcium, magnesium, phosphorus and potassium as well as important amino acids that assist the body in utilising proteins from other sources. This is so important for children who don’t eat much protein.

Ideally always use meat and bones from pasture fed animals.

CHICKEN STOCK                                                              

Ingredients:                                                                                          Nutrient Dense Stock

1 large raw free-range/pastured chicken

2 medium onions, roughly chopped

2 medium leeks, chopped

4-5 sticks celery, chopped

2 large carrots, roughly chopped

2 garlic cloves, roughly chopped (optional)

2 bay leaves

5 whole black peppercorns

5 sprigs fresh parsley

6 litres (10 ½ pints) cold filtered water

2 tablespoons vinegar


Cut the chicken into pieces with legs and wings chopped.

Place into a large stainless steel pot with the water and vinegar. Let stand 30-40 minutes.

Add the vegetables and gently bring to a boil.

Reduce the heat to medium-low, cover and simmer for several 3-4 hours or until the meat falls from the bone.

Skim any foam or scum from the surface every 30 minutes.

If adding any extra green vegetables, do so 30 minutes before the stock is complete.

Remove from the heat and cool slightly.

Place a fine sieve over a large heatproof bowl and carefully strain the stock through the sieve. Discard the solids.

Once cooled to room temperature transfer to the refrigerator. When the fat has hardened and congealed on the top, scoop it off.

Transfer to containers to freeze. Label and date.  It will keep in the fridge for about 4 days and in the freezer for up to 3 months.  Place in the fridge overnight to thaw.

Makes about 4 litres (7 pints).


Any leftover chicken and vegetables can be used to make a stock e.g. after the Sunday roast. Put the chicken carcass and any vegetables and/or herbs into the pot.  A raw chicken will give a slightly cleaner tasting stock.

The addition of the vinegar has the effect of leaching the maximum amount of minerals from the bones of the chicken or meat.

Add other herbs such as oregano, rosemary, thyme etc if desired. Add a pinch of Celtic or Himalayan salt to taste.


Recipe: Special Tomato Sauce

Tomato Sauce

This is a wonderfully versatile and tasty tomato sauce but without all the chemicals and additives of the store bought variety.

Kids love this use this as a dip to dunk baby meat balls, ‘sausages’, veggie sticks or to smother some less favourite food for your picky eater. It can also be used as a passata base for pasta, casseroles or in a soup.




  • 1 tablespoon olive oil
  • 1 clove garlic, crushed
  • 1 ½ cups chopped tomatoes
  • 1 large spring onion, 1 shallot or ½ small brown onion
  • 1 tablespoon tomato paste
  • ½ teaspoon brown sugar


  1. Heat the oil in a frying pan and sauté the shallot or onion for 3 minutes until just soft and clear.
  2. Add the garlic and sauté for a further minute.
  3. Add the remaining ingredients and bring to the boil, squashing the tomatoes with the back of a wooden spoon.
  4. Cook for 15 minutes, stirring frequently, until the sauce has thickened.
  5. Season to taste with a little salt and pepper.
  6. Use the sauce as is or cool and then blend until completely smooth.


  • Substitute 400 gram can of chopped tomatoes instead of the fresh tomatoes.
  • Add chopped fresh herbs such as parsley or basil at the end of the cooking and either before or after the blending.
  • For a raw version, in a food processor or blender, blend together 1 cup chopped ripe, fresh tomatoes, chopped brown or spring onion (preferable lightly cooked for a milder taste), 1 clove garlic crushed, a drizzle of olive oil and herbs, salt and pepper to taste.
  • This sauce freezes well. Divide into small serving portions before freezing.

Recipe: Pizza Treat for Picky Kids

Potato Pizzette

We have just enjoyed nibbling on these luscious little treats.

Here is “sneaky” way to increase vegetable intake and create interesting little snacks for any picky eater – child or grown up!

We use slices of crispy potato to make the base for these child sized tasty bites.

These are also great for those kids who have special dietary requirements and/or need to be gluten or dairy free.

Here is the recipe:

1. Wash and scrub 1 or 2 large waxy potatoes and slice into 2mm rounds.

2. Brush with a little olive and lay on a baking sheet

3. Bake in a moderate oven for around 10 minutes each side until crisp & golden.

4. Remove from the oven and top each with

  • some of your home made tomato or “hidden veggie” sauce,
  • a little minced chicken or meat,
  • a little red, green & yellow diced capsicum (bell pepper),
  • chopped or sliced cherry tomatoes
  • a scattering of cheese OR your child’s favourite topping. A little silken tofu can be used instead of cheese for a dairy free version.

5. Bake for a further 5 minutes until the filling is warm and the cheese is melted.

6. Garnish with chopped flat leaf parsley and/or chopped olives.

7. Make sure you let the pizzette cool a little before offering them to your child.


You will find the full recipe for this and the recipes for the tomato and vegetable sauce in my “Food for Picky Kids” recipe book.