Is your child just going through a normal picky toddler phase?
Are they developing particular food aversions? Do they have developmental or physiological issues?
Take the quiz to see what category your kid’s picky eating might fall into.
Answer either “yes” or “no” to the questions below.
Give yourself a score of 1 for every time you answer “yes”.
A “no” scores 0.
At the end, add the number of “yes” scores to see what category your total might fit into.
Total YES: ____________
Your Picky Eating Quiz Results
Picky eaters are not all the same. What parents call picky eating covers a broad spectrum of behaviors and the issue isn’t always just about the food. However, research suggests four general categories of behaviors. Knowing which category your child falls into may help you develop helpful responses.
Add all your “yes” responses and look at the four different categories below to find the range your total fits into.
Type 1: A Typical Eater
(0-2 points)
Your child happily eats some types of foods from all the food groups. They are willing to try new feeds even if they don’t continue to eat them. They are “typical eaters”.
A little fussiness is not uncommon especially in toddlerhood. Innate mechanisms can be responsible for a dislike of bitter tastes, especially bitter vegetables. It is common to prefer sweeter tastes.
Children’s taste buds are more sensitive than adults so it may take a little time for them to accept different tastes.
Tips to Support A Typical Eater
Keep your child involved with age-appropriate activities as learning where their food comes from, growing, shopping and preparing their food. Always eat together as a family. Encourage autonomy by allowing them to choose from a variety of healthy foods.
Type 2: An Average Picky Eater
(3-5 points)
A score in this range suggests that your child probably has some strong likes and dislikes and may restrict some food groups. They usually have around 20-30 foods in their diet and aren’t particularly fussy about the style of cooking, presentation or brands. They may ignore or not eat a new food placed on their plate but don’t usually get overly distressed about it.
Most 1 to 5 year olds could be classed as “average picky eaters” who then naturally expand their food preferences when offered a variety of foods.
Tips to Support An Average Picky Eater
As with a typical eater, have your child involved with age-appropriate activities relating to their food and meals. Always eat together as a family and serve the same food for everyone. Encourage autonomy by allowing them to choose from a variety of healthy foods. Make sure you always serve at least one food at a meal that they typically eat.
It is also a good idea to avoid making any negative comments about food or eating style. Discourage your child from making negative comments as well.
Type 3: An Extreme Picky Eater
(6-12 points)
Extreme picky eaters typically eat less than 20 foods and react strongly with a tantrum or gaging when a new or different food is on their plate. The extreme picky eater drains parents and stress levels at meals are usually pretty high. It seems there’s no way out of short order cooking and the thought of them eating a new food is like a pipe dream.
They often food jag, eating a particular food frequently and then without warning, have nothing further to do with it. They may also be very particular about only eating food of a certain color, cooked a certain way or at a certain temperature. If the slightest thing is “wrong” with the food, they won’t eat it.
Being a parent of an extreme picky eater can be very stressful as you may never know if or what your child is going to eat.
Tips to Support An Extreme Picky Eater
Firstly, consider all the strategies previously listed as these will also be helpful for you.
Set a meal and snack time schedule. Serve meals and snacks according to a predictable routine, with only water in between meals and snacks. Aim for around 3 hours between meals. This allows children to actually be hungry when it comes time to eat.
Family meals, seated at the table, are most important, so be sure to incorporate family meals whenever possible.
Type 4: An Ultra Picky Eater
(13 -20 points)
The Ultra Picky Eater is a term only I use, and it’s basically an extreme picky eater that’s highly limited. Often kids in this category only have a few different foods that they eat day in and day out. Birthdays are stressful, they can’t stand to watch others eat, and forget different brands of the few foods they do eat.
A child in this category may also have low-weight concerns because they aren’t eating enough.
If you’re a parent of an ultra-picky eater, you likely feel like your kid is so severe that nobody can relate because their picky eating is on a whole other level.
How to help The Ultra Picky Eater:
First, take a deep breath and realize that there are many layers to picky eating. And, that no matter how limited your child’s diet is, it can improve. I’ve seen it happen repeatedly in the most extreme cases.
Start by not pressuring your child to eat and use a small side plate to start serving family style, see if they can serve themselves a small amount. If that’s too big of a leap, then start by having them pass the food. Any interaction they have is a step in the right direction.
The key is to begin to associate eating with something positive.
If you have a picky eater in your house, mealtimes can end up being a trial instead of a pleasant family time together.
The stress around feeding fussy or picky eaters can suck all pleasure out of family meals.
Seeing how you eat, and how you approach mealtimes will impact your child’s ongoing relationship with food and eating.
The more relaxed and more enjoyment your child feels around food, the more likely they are to eat more happily and healthily.
There are lots of things you can try so let’s have a look at a few of my favourite ways to make mealtimes more fun and less of a battleground. Not all these may suit your child’s age, stage or your time restraints; however, these are a good starting point.
Remember, the focus here should be on the FUN, developing some positive experiences around food and the interaction. NOT on the eating.
Why might creating some fun around food work for a picky eater?
Creative presentation can make food more appealing.
Playful presentation can make mealtimes more relaxed and enjoyable for everyone.
Helps a picky eater interact with food in a more relaxed way and without pressure to eat.
Ways to do this?
Shape and Colour – Presentation is Key.
For a lot of kids, the way a meal is presented can make all the difference in helping them eat more nourishing food. Present their food in a fun way (at least some of the time 😊) It doesn’t have to be a work of art. Use cookie cutters or a knife to make fun shapes out of sandwiches, pancakes, cheese, fruits, and veggies. Choose different colored and textured foods and arrange them in an attractive pattern. See how much more appealing pieces of fruit can be when arranged for fun. At first, merely fruit on a plate. And then butterflies! Or thread fruit or cubes of cheese and baby tomatoes onto paddle pop sticks.
Provide a new utensil or fun plate Kids love to learn to use new utensils. They will even interact with new foods, just to try to learn how their utensil works. Try food picks, constructive eating utensils, and trainer chopsticks.
Have a Food Play Strategy Food Play is one of the most powerful things that you can do with your kids. Allowing kids to touch food with their hands and play with it during meals (as long as it isn’t very disruptive) can help them start eating more foods. Suggest they rearrange what is on their plate to look like a happy face, a horse, a dog, a dinosaur or whatever there is their current interest.
Plate the food differently – use anything other than the usual dinner plate.
Try a bowl instead of a plate.
Serve the meal in Chinese take-away containers to be eaten with chopsticks or tiny tongs.
Serve finger foods on a paper napkin in a small box.
Place a selection of finger foods in sections of an ice cube tray, muffin tins or in plates with separate sections. This appeals especially to younger kids and those who dislike their food touching.
Thread pieces on a skewer like a kebab.
Let them dip it
Most kids love dips and sauces and are happy to pick up food and dip it. Provide a variety of healthy dips in bowls on the side. Try some hummus, guacamole, veggie laden tomato sauce or ketchup, pureed fruit, or fruit mashed in yoghurt.
Having your child dip vegetables, fruits, or new foods into their favorite sauce, the familiar taste of the dip can help ease the introduction of new foods or dealing with less accepted foods.
For a fun activity, have one food served with a side of three different dips. Everyone can take turns trying the food with the dips and casting their vote for which flavor they think is the best combination.
Change the Venue
A change of environment can reset expectations. Try a meal (e.g. dinner where there has been tension around food) somewhere different. A picnic in the backyard, on the patio, in the park, or by the beach can be fun in warm weather. Being out in the fresh air, seeing others around or just different surroundings can give you new things to talk about and take the focus off the food. Even just setting up a picnic area on the floor in the lounge room can be enough to change the meal dynamics.
Swap meals around
Try swapping a ‘breakfast’ for ‘dinner’ or vice versa. Young children don’t necessarily see the difference between breakfast, lunch or dinner. If they occasionally want to eat fruit and cereal in the evening and meat and veggies in the morning, so be it.
Changing the names of meals might also help. Calling the evening meal a “nighttime snack”, or “last big snack” instead of “dinner” may make a difference.
Deconstruct Meals
Also known as ‘interactive meals’, ‘serve yourself’ or ‘family style serving’ where elements of the meal are on the table for each person to choose which particular elements, and how much of each to put on their plate. This works well for any type of meal although can also be the focus of particular types of meals such as pasta dishes, choosing their own toppings for pizza, what goes into their Buddha bowl or salad bowl.
This strategy aligns well with Satters Division of Responsibility in Feeding where the parent determines what, when and where of feeding and the child is let to determine how much and whether to eat what has been provided.
Interact away from the table
Look for opportunities away from mealtimes to give your child an opportunity to engage with food.
Shopping at fruit and veg store, setting up their food garden from seeds or seedlings, preparing snacks and helping prepare meals.
Playing with food. Experiencing and interacting with the food in a pressure-free and positive way allows kids to engage without the fear that they’ll be forced to eat the food.
Create art using foods as stamps cut into shapes with a cookie cutter.
Making shapes and pictures with cooked spaghetti.
Play ‘knock-em-down’ with broccoli trees
Fun story books about food characters, growing and cooking food or eating and sharing meals can be a way to talk about food and variety without the pressure to try or eat. See the Resources section for some of our favorite books.
Help them prepare
Have a pre-meal routine where you first give them some notice. For example, “dinner will be ready in 10 minutes, time to finish what you are doing and get ready to come to the table”. The routine can then involve washing hands, helping set the table or carrying food to the table, saying grace or singing a special song etc. This creates a ‘wind down time’ for busy kids so they are less distracted and more ready for family time.
Using a few of these ideas should support your picky kid build a new level of enjoyment around food and put some of the joy and fun back into family mealtimes.
What has worked for you to make mealtimes happier with a picky eater? Please share them with us.
MAKE EATING FUN!
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These are the simplest little pancakes. They are super quick to make and can be made just the right size for tiny hands.
The basic recipe contains just two ingredients – egg and banana!
These are a favorite breakfast of mine with some blueberries and a little cinnamon.
The egg provides an easy source of high-quality protein to support strong growing bodies, keeping glucose levels (& mood) stable. Eggs also provide omega-3 fatty acids, calcium, phosphorus, folate, vitamins E and D as well as choline, essential for brain and nervous system health.
Bananas fuel your little eater with plenty of fiber, B vitamins and minerals such as manganese, iron, magnesium and potassium. Plus, they are yummy and sweet!
Try these for breakfast, mid-morning snack, after school, or anytime.
2
Ingredient Banana Egg Pancakes
Ingredients
1 banana
1-2 eggs
Instructions
Mash banana well.
Whisk eggs (using a fork is just
fine!
Add to banana and mix well.
Warm a little coconut oil or butter in
a non-stick frying pan.
Add spoonfuls (according to the size
of pancake of pikelet you want) of the mix to the pan and fry on a medium heat
until golden on the bottom, about 4 minutes.
Flip and cook until golden on the bottom, about 2-3 more minutes.
Options:
Add
1 tablespoon coconut flour to the mix
Add
1 tablespoon almond meal to the mix
Add
berries, apple or pear slices to the mix or lay on top while first side is
cooking
Add
a squeeze of lemon or orange juice over the top
Drizzle
with a little maple syrup or honey
Add
a dollop of yoghurt
Come
up with your own – get your picky eater to come up with their preferred combination.
Most kids love chicken nuggets, even picky kids – and in some cases might be the only things they will eat. The best nuggets are the fresh, crunchy, homemade type so you can be sure that your picky eater is getting all of the nutrients, without any of the junk.
These crispy coconut nuggets will be a hit
with the whole family.
Ingredients
250 gm coconut flour
1 tsp. garlic powder
1 tsp. onion powder
100 gm shredded coconut
Sea salt to taste
Pinch of ground black pepper
500 gms chicken breasts or thigh fillets
1 large egg
50-80 mls coconut oil for frying
Instructions
Combine coconut flour, shredded coconut, garlic powder, onion powder, salt and pepper in a large mixing bowl.
Cut chicken into bite-sized pieces and mix in a bowl with the beaten egg.
In another bowl, beat the eggs then add the chicken pieces and mix thoroughly so well covered with the egg.
Add the eggy chicken to the bowl with the dry ingredients and stir to completely coat the chicken in the flour mixture.
Heat ½ of the coconut oil in a large saucepan on medium high heat.
Add chicken in small batches. Cook, turning until brown on all sides.
Remove chicken to a warm plate in the oven while you finish frying, adding more oil as needed.
Cook chicken first. Add cooked chicken to a blender with 1 egg and
blend till smooth. Press the mixture into
cookie cutter shapes and then roll them in bread crumbs or the coconut mix
above.
Value add some shredded or cooked carrot,
sweet potato, onion, white potato, green peas or any vegetable to the chicken
and egg in the blender to increase nutrient value.
Place coated nuggets on a cookie sheet
and bake instead of frying. Add a little
butter or a drizzle of coconut or olive oil for crispiness. Bake at 200°C (400°F) for around 10 minutes. Flip half way through to get both sides
crispy.
Add a little parmesan to the crumb
mix.
Cook up extra to freeze some for a
quick meal later.
Sometimes with picky eaters it is all about TEXTURE.
A chicken salad of chunky pieces will suit some but what about those who can’t manage the chunky bits but are happy to eat anything with a ‘sauce’ or ‘dip’?
This recipe can be adapted to several textures, can be used as a sauce or dip, as a spread for crackers, a ‘value add’ for sandwiches, burgers or and elegant filling for a croissant (thanks to Kris Longwell for this idea).
All sorts of veggies can be hidden in this spread as well, to ‘value add’ to a happily eaten but maybe not so nutritious meal.
Basic Ingredients
1-2 cups cooked chicken diced
1/4 cup mayonnaise (or to taste)
1/2 cup green apples, diced
1/2 cup celery, chopped
Sea salt and pepper to taste
Directions
For chunky texture – Combine all the ingredients above in a large mixing bowl.
For creamy texture – Add to a small food processor and pulse to combine well and make a creamy texture. This wonderful texture is easy to spread on sandwiches or crackers.
Serve
Spread on bread as a regular sandwich or pinwheel sandwich.
Wrap in a lettuce leaf for a lettuce wrap or “creamy green sausage” – with or without other vegetables
In a small bowl for dipping veggie sticks or crackers.
Serve on a bed of greens with diced tomatoes and avocado.
Variations
Add a little cooked crisp bacon chopped finely.
Add some chopped fresh parsley and/or dill or baby spinach.
Add a little minced red or green onion.
Add some dried or fresh tarragon – My personal favorite!
Swap chicken for turkey, ham, hard-boiled egg, salmon, or tuna.
Swap mayonnaise for Greek yogurt or use half and half.
Swap green apple for a sweet red apple or pear, sliced red or green grapes (best added after blending), or pineapple.
Add some avocado.
Add grated carrot, broccoli, or sweet potato.
Season with a little curry powder, mustard, garlic salt or cumin.
Add slivered almonds or pecans if no nut allergy.
Enjoy!
Have you got some favorite combinations? We would love to hear.
We all want what’s best for our little ones, because a healthy kid is a happy kid. To give them the greatest start in life it is critical to ensure they are getting everything they need from their diet. Unfortunately, as many parents know, this is not always easy. There can be hurdles in the way of optimal nutrition such as changing tastebuds and fussy eating habits limiting the number of foods they eat. Poor digestive function may limit the amount of nutrients they absorb, whilst exposure to illnesses at day care and school further increases their need for immune-supporting nutrients. This highlights the importance of covering all nutritional bases to help shape your kids into healthy adults.
Fundamental Nutrients for Kids Health
As many kids restrict the number of foods they will eat, micronutrient deficiency is all too common in children. Insufficient consumption of essential vitamins and minerals can predispose a child to a variety of disorders, and get in the way of healthy growth and development. A great tasting, kid-friendly multivitamin powder is a simple solution to overcome this dilemma. Choose a formula specifically for growing children, containing high levels of:
• Zinc, iron and iodine to support healthy cognition, growth and development.
• Antioxidants, such as vitamin E and vitamin C for robust immune function.
• Calcium, vitamin D, magnesium and vitamin K to support bone growth.
The Good Type of Fat
Your child’s brain and cognitive development relies on sufficient essential fatty acids such as those found in fish oils. These omega-3 fatty acids have wide-ranging benefits as they support all the cells in growing bodies, helping them function correctly. However, the fish oil needs to be of the highest quality and purity to achieve the greatest benefits. Your Practitioner can prescribe a fish oil suitable for growing kids with a great, fresh flavour and no fishy aftertaste that is guaranteed to surpass the purity of many store bought fish oils.
A Balanced Digestive System
Supporting the health of your child’s digestive system is not just important for kids who are prone to illness or upset tummies. There is emerging scientific research demonstrating the role of the gastrointestinal tract in promoting strong immune function and protecting against the long-term development of various diseases such as obesity, poor mental health and autoimmunity.
If you are looking to support your child’s gut health, immunity and future wellbeing; a good quality probiotic will do the trick. Probiotics help to optimise digestive function through encouraging the growth of healthy gut flora, whilst reducing the numbers of bad bacteria responsible for digestive upsets and ill health. Probiotics are particularly needed after a course of antibiotics, to replenish the beneficial gut flora wiped out by these medications and reduce the risk of digestive symptoms such as antibiotic-associated diarrhoea. Your Practitioner can recommend a high strength probiotic to maintain your child’s digestive system health.
Growing with Confidence
Get your kids prepped for the long term benefits of good health by laying the foundation with quality nutrition. That way, if faced with the hurdles that life may put ahead of them, they can jump right over and be the happy, healthy child you hope for them to be.
Picky kids need calcium for good bone and dental structure, for muscle growth, nerve transmission, proper blood clotting, regulation of cell division, maintenance of electrolytes and hormone synthesis.
What are the best dietary sources of calcium?
Contrary to popular belief, dairy products are not the only source. Green leafy vegetables are a great source. Kale is especially high. Try using baby kale which is less bitter and easier to incorporate into a picky eater’s diet. Almonds, Brazil and Hazel nuts are an excellent source and can be ground into a nut meal and sprinkled over fruit or salads or incorporated into treats such as friends. Sesame seeds, particularly when ground into tahini can be used a spread, in salad dressings and dips such as hommos. Below is the recipe for a calcium rich treat.
Recipe for Halva – A Great Source of Calcium and a Delicious Snack Treat
Ingredients:
1 ½ cup organic sesame seeds, hulled or unhulled
1 tablespoon (or to taste) raw honey or maple syrup
about 4-6 tablespoons spring water
Method:
1. Put sesame seeds in a blender. Grind to as fine a powder as possible. You may need to stop a few times to stir up from the bottom to make sure all seeds are ground evenly.
2. Transfer ground seeds to a mixing bowl. Mix in maple syrup or raw honey until well distributed throughout. Add enough distilled water (usually 4-6 tablespoons) to form a loaf or press onto a baking sheet.
3. Refrigerate a few hours to firm up before slicing.
This will keep at least a week in the refrigerator (if not eaten before!), much longer frozen.
Variations:
add a little raw cacao or carob powder to taste
add some chopped pistachios, almonds, walnuts or pecans for and extra calcium boost.
Enjoy!
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At times children may prefer to drink rather than eat. Drinks are a wonderful way to improve a picky eaters (and your own) 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 colorful 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,
Lecithin
Yoghurt
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, rock melon, seedless red grapes, 1tablespoon organic cold pressed flax seed oil or Omega 3 fish oil, 2 tablespoons natural yogurt. Blend together.
Fresh or frozen blackcurrants or blackcurrant juice, strawberries, kiwi fruit (skinned), ¼ to ½ teaspoon vitamin C powder.
Enjoy with your kids!
https://feedingpickykids.com/wp-content/uploads/2015/01/meals-in-glass-wide.jpg5161191adminhttp://feedingpickykids.com/wp-content/uploads/2014/07/logo.jpgadmin2015-01-15 04:35:382019-02-24 03:10:47Meals in a Glass
Ever wondered WHY you child is so picky with food? Probably every day – right? There can be a variety of factors and reasons that may evolve over time. Of course the reasons why children may reject foods can be many and varied and will differ with each child. But there are very real and legitimate reasons that children become so fussy with food. It is not just to annoy and frustrate parents or to be obstinate. Although we have all felt that must be so at times! There is value in giving it some careful thought and try to understand the CAUSES of your child’s fussiness. Is it due to innate issues, due to particular habits being created around food initially or is there some other underlying condition? Understanding those reasons and the sources of a child’s picky eating habits will go a long way in helping you more easily work around and deal with the problem and to help your child to eat more healthily and to broaden their tastes. Innate survival tactics, different developmental and growth rates, as well as medical and physiological factors such as illness, nutrient deficiencies, and poor muscle tone are just some of the reasons that your child may become a picky eater. Here are 5 main reasons that kids become picky eaters or refuse to eat. Your child may have any one of these issues or even several at the same time.
Medical or Physiological. Medical problems may seem obvious but are often overlooked or underestimated as a reason for picky eating or food refusal. Young children are not able to verbalize how they are felling or relate it to food so it is worth having your child checked by your doctor or health professional. Nutritional deficiency due to illness or a history of poor eating will in itself contribute to further poor eating behaviour. See Chapter 1, 4, 6 & 7 of “Feeding Picky Kids” or Why? Physiological Influences on Eating Behaviour blog post for more.
Developmental. Your child’s normal growth and activity levels will have an impact on their appetite and food requirements. For instance as a baby your child was fed frequently and grew rapidly with most tripling their birth weight by their first birthday. Toddlers and young children grow at a much slower rate so their food requirements may be less than expected. Also, appetite will be affected by growth cycles and variations in activity. Babies and toddlers learn about their world via their mouth and at the same time innately learn what food is and what is not and what is safe and what is not. The ability to chew and swallow is also developing. If your child is older, consider how well they are able to chew and swallow food. If this has not developed appropriately they may have a fear of gagging and will only eat foods that they know they can manage. See Chapter 1 of “Feeding Picky Kids” or Influence of Developmental and Growth Rates on Eating Behaviourblog post for more.
Sensory. Your child may have a heightened sensitivity to the texture of foods and won’t eat anything where they dislike the sensation of the food in their mouth or on their hands – e.g. sloppy, crunchy, crispy, cold, hot, chewy. Aversions and fear can develop if they have had some type of pain or trauma associated with the mouth or swallowing (medical treatment, tube feeding, severe tonsillitis) or an episode of choking for instance. Lowered sensitivity can also become a problem where they tend to overfill the mouth, have difficulty manipulating it in the mouth and then gag, spit it out or vomit. See Chapter 1, 3, 4 & 6 of “Feeding Picky Kids” for more.
Routine. Young children thrive on routine, familiarity and predictability so some structure and routine around mealtimes is important for all kids but especially picky eaters. Keep mealtimes and snack times at roughly the same time every day, roughly 2 ½ to 3 hours apart. This ensures some appetite hopefully for nutritious food by the time mealtime or snack time comes around. Allowing a child to eat anything at any time just so they eat something may actually compound the issue and hide some other underlying eating issue. See Chapter 3 of “Feeding Picky Kids” or Timing Routine and Small Tummies blog post for more.
Behaviour. Kids of all ages and stages of development will test boundaries and especially at mealtime but in fact, only a small percentage of kids are picky based on behaviour alone. Behavioural issues can be a part of the picky eater puzzle particularly if there has been a history of problematic eating in the past. For the most part though, the behaviour has likely developed secondarily to the original issue. See Chapter 2 of “Feeding Picky Kids” for more.
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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:
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
Method:
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).
Tips:
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.
Water is our most critical nutrient and needs to be your child’s beverage of choice. Water is the largest single component of the body. Overall, our bodies comprise around 50 – 70 % water. Some parts, for example our brain, can be up to 85% water.
Water provides the medium in which oxygen, nutrients and waste products are transported throughout the body, through which metabolic biochemical reactions occur, through which body temperature is regulated, and how blood pressure and blood volume (85% water) is maintained. These vital functions cannot occur without adequate fluids.
Water is also a solvent, a lubricant (e.g. joints) and a protective cushion (e.g. spinal fluid). It is vital for all mucous membrane integrity preventing congestion and for proper elimination preventing constipation. Nerve and brain cells and function also require adequate water. Even mild dehydration can cause mood alterations, headaches, irritability and poor concentration. Is you picky eater irritable and picky due to poor hydration perhaps?
Children’s bodies don’t cool down as efficiently as adults so are more at risk of dehydration during summer and hot weather. Taking a few simple steps can ensure your child always stays well hydrated and enjoys summer fun safely.
Don’t wait until your child is thirsty before offering a drink. Kids can get caught up in their activities and are easily distracted and immersed in their games. Offer water frequently and them into the habit early by offering drinks frequently during activity and especially during hot weather.
Children’s Requirements
How can you tell if your child is getting enough fluid?
Children will need around 60ml of pure water per 1kg of body weight. This is best taken in small amounts throughout the day.
Try to ensure that the water you offer is pure. Invest in a good quality water filter, preferably one that is able to filter out chemicals such as chlorine and fluoride that are often added to urban water supplies.
Allow your child free access to water, especially in hot weather or when running around a lot so they are less likely to become dehydrated.
Ways to Help Children Drink Adequate Amounts of Pure Water:
Have a cup or bottle of water on their play table or a place that is easily accessible at all times
Have bottles of water ready to take with you on outings
Keep a jug of filtered water in the fridge
Add slices of lemon, orange or lime and/or a few mint leaves to a jug of filtered water. This makes it more interesting and the addition of the citrus assists in hydration
Freeze small pieces of fruit or mint leaves in ice blocks and add these to cups and jugs of water.
Other ways to improve hydration:
Include high water content foods in their daily meals. Fruit and vegetables contain 80 to 98 percent water. Eating dense vegetables such as cucumbers, tomatoes, beetroot, carrots, lettuce, spinach or celery with a meal or snack is an easy way to improve hydration.
Offer fruit with a high water content an excellent source of fluid as well as being a nutritious snack. Watermelon is a great example (contains 92 percent water, 8 percent natural sugar, plus essential electrolytes, calcium, magnesium, potassium and sodium, rich in Vitamin C, beta carotene and lycopene) Most kids love it. Offer bite size pieces to little ones or a large chunk to older kids. Blended and frozen into an ice block or popsicle or cut into interesting shapes should appeal to all and especially that picky kid. Pineapple, mango, kiwi, blueberries, strawberries, mandarin and orange can be used in similar ways.
Coconut water (95 percent water & only found in young coconuts) is great for hydration and may be something novel for a picky kid.
Clear, broth based soups especially when made with vegetables offers an ideal way to get liquid into a diet along with good nutrients.
Do you have any hints and tips on how you keep your family hydrated?
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.
Ingredients:
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
1-2 teaspoon Italian herb mix (optional)
1-2 cups of vegetable or chicken stock (optional)
Method:
Heat the oil in a frying pan and sauté the shallot or onion for 3 minutes until just soft and clear.
Add the garlic and sauté for a further minute.
Add the remaining ingredients and bring to the boil, squashing the tomatoes with the back of a wooden spoon.
Cook for 15 minutes, stirring frequently, until the sauce has thickened.
Season to taste with a little salt and pepper.
Use the sauce as is or cool and then blend until completely smooth.
Variations:
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.
‘Value add’ some hidden vegetables – Sauté chopped zucchini, carrot, pumpkin, capsicum/bell pepper, leek or other vegetable along with the garlic, onion and tomato. Bring to boil and then simmer for 15-30 minutes. Cool well before blending to desired consistency.
‘Value add’ some protein –
Brown 450gms (1lb) of minced meat (chicken, beef, lamb, turkey) or crumbled sausage in the pan until well cooked. Remove any excess oil. Add to the tomato/vegetable mixture and simmer for 10 minutes. Depending on texture preference, add the meat before or after blending. OR
Add some cooked beans, lentils or chickpeas for some vegetable protein
This sauce freezes well. Divide into small serving portions before freezing.
Edited & updated August 2022
https://feedingpickykids.com/wp-content/uploads/2013/09/tomato-sauce.jpg212234adminhttp://feedingpickykids.com/wp-content/uploads/2014/07/logo.jpgadmin2013-09-18 06:30:502022-08-08 18:03:54Recipe: Special Tomato Sauce
PICKY EATING QUIZ
/0 Comments/in What is Picky Eating? /by adminIs Your Kid Really a Picky Eater? ………… Or Not?
Is your child just going through a normal picky toddler phase?
Are they developing particular food aversions? Do they have developmental or physiological issues?
Take the quiz to see what category your kid’s picky eating might fall into.
Answer either “yes” or “no” to the questions below.
Give yourself a score of 1 for every time you answer “yes”.
A “no” scores 0.
At the end, add the number of “yes” scores to see what category your total might fit into.
Total YES: ____________
Your Picky Eating Quiz Results
Picky eaters are not all the same. What parents call picky eating covers a broad spectrum of behaviors and the issue isn’t always just about the food. However, research suggests four general categories of behaviors. Knowing which category your child falls into may help you develop helpful responses.
Add all your “yes” responses and look at the four different categories below to find the range your total fits into.
Type 1: A Typical Eater
(0-2 points)
Your child happily eats some types of foods from all the food groups. They are willing to try new feeds even if they don’t continue to eat them. They are “typical eaters”.
A little fussiness is not uncommon especially in toddlerhood. Innate mechanisms can be responsible for a dislike of bitter tastes, especially bitter vegetables. It is common to prefer sweeter tastes.
Children’s taste buds are more sensitive than adults so it may take a little time for them to accept different tastes.
Tips to Support A Typical Eater
Keep your child involved with age-appropriate activities as learning where their food comes from, growing, shopping and preparing their food. Always eat together as a family. Encourage autonomy by allowing them to choose from a variety of healthy foods.
Type 2: An Average Picky Eater
(3-5 points)
A score in this range suggests that your child probably has some strong likes and dislikes and may restrict some food groups. They usually have around 20-30 foods in their diet and aren’t particularly fussy about the style of cooking, presentation or brands. They may ignore or not eat a new food placed on their plate but don’t usually get overly distressed about it.
Most 1 to 5 year olds could be classed as “average picky eaters” who then naturally expand their food preferences when offered a variety of foods.
Tips to Support An Average Picky Eater
As with a typical eater, have your child involved with age-appropriate activities relating to their food and meals. Always eat together as a family and serve the same food for everyone. Encourage autonomy by allowing them to choose from a variety of healthy foods. Make sure you always serve at least one food at a meal that they typically eat.
It is also a good idea to avoid making any negative comments about food or eating style. Discourage your child from making negative comments as well.
Type 3: An Extreme Picky Eater
(6-12 points)
Extreme picky eaters typically eat less than 20 foods and react strongly with a tantrum or gaging when a new or different food is on their plate. The extreme picky eater drains parents and stress levels at meals are usually pretty high. It seems there’s no way out of short order cooking and the thought of them eating a new food is like a pipe dream.
They often food jag, eating a particular food frequently and then without warning, have nothing further to do with it. They may also be very particular about only eating food of a certain color, cooked a certain way or at a certain temperature. If the slightest thing is “wrong” with the food, they won’t eat it.
Being a parent of an extreme picky eater can be very stressful as you may never know if or what your child is going to eat.
Tips to Support An Extreme Picky Eater
Firstly, consider all the strategies previously listed as these will also be helpful for you.
Set a meal and snack time schedule. Serve meals and snacks according to a predictable routine, with only water in between meals and snacks. Aim for around 3 hours between meals. This allows children to actually be hungry when it comes time to eat.
Family meals, seated at the table, are most important, so be sure to incorporate family meals whenever possible.
Type 4: An Ultra Picky Eater
(13 -20 points)
The Ultra Picky Eater is a term only I use, and it’s basically an extreme picky eater that’s highly limited. Often kids in this category only have a few different foods that they eat day in and day out. Birthdays are stressful, they can’t stand to watch others eat, and forget different brands of the few foods they do eat.
A child in this category may also have low-weight concerns because they aren’t eating enough.
If you’re a parent of an ultra-picky eater, you likely feel like your kid is so severe that nobody can relate because their picky eating is on a whole other level.
How to help The Ultra Picky Eater:
First, take a deep breath and realize that there are many layers to picky eating. And, that no matter how limited your child’s diet is, it can improve. I’ve seen it happen repeatedly in the most extreme cases.
Start by not pressuring your child to eat and use a small side plate to start serving family style, see if they can serve themselves a small amount. If that’s too big of a leap, then start by having them pass the food. Any interaction they have is a step in the right direction.
The key is to begin to associate eating with something positive.
10 Ways to Put Some Fun & Joy into Feeding Your Picky Kid
/0 Comments/in Strategies /by adminIf you have a picky eater in your house, mealtimes can end up being a trial instead of a pleasant family time together.
The stress around feeding fussy or picky eaters can suck all pleasure out of family meals.
Seeing how you eat, and how you approach mealtimes will impact your child’s ongoing relationship with food and eating.
The more relaxed and more enjoyment your child feels around food, the more likely they are to eat more happily and healthily.
There are lots of things you can try so let’s have a look at a few of my favourite ways to make mealtimes more fun and less of a battleground. Not all these may suit your child’s age, stage or your time restraints; however, these are a good starting point.
Remember, the focus here should be on the FUN, developing some positive experiences around food and the interaction. NOT on the eating.
Why might creating some fun around food work for a picky eater?
Ways to do this?
Shape and Colour – Presentation is Key.
Having your child dip vegetables, fruits, or new foods into their favorite sauce, the familiar taste of the dip can help ease the introduction of new foods or dealing with less accepted foods.
For a fun activity, have one food served with a side of three different dips. Everyone can take turns trying the food with the dips and casting their vote for which flavor they think is the best combination.
A change of environment can reset expectations. Try a meal (e.g. dinner where there has been tension around food) somewhere different. A picnic in the backyard, on the patio, in the park, or by the beach can be fun in warm weather. Being out in the fresh air, seeing others around or just different surroundings can give you new things to talk about and take the focus off the food. Even just setting up a picnic area on the floor in the lounge room can be enough to change the meal dynamics.
Try swapping a ‘breakfast’ for ‘dinner’ or vice versa. Young children don’t necessarily see the difference between breakfast, lunch or dinner. If they occasionally want to eat fruit and cereal in the evening and meat and veggies in the morning, so be it.
Changing the names of meals might also help. Calling the evening meal a “nighttime snack”, or “last big snack” instead of “dinner” may make a difference.
Also known as ‘interactive meals’, ‘serve yourself’ or ‘family style serving’ where elements of the meal are on the table for each person to choose which particular elements, and how much of each to put on their plate. This works well for any type of meal although can also be the focus of particular types of meals such as pasta dishes, choosing their own toppings for pizza, what goes into their Buddha bowl or salad bowl.
This strategy aligns well with Satters Division of Responsibility in Feeding where the parent determines what, when and where of feeding and the child is let to determine how much and whether to eat what has been provided.
Have a pre-meal routine where you first give them some notice. For example, “dinner will be ready in 10 minutes, time to finish what you are doing and get ready to come to the table”. The routine can then involve washing hands, helping set the table or carrying food to the table, saying grace or singing a special song etc. This creates a ‘wind down time’ for busy kids so they are less distracted and more ready for family time.
Using a few of these ideas should support your picky kid build a new level of enjoyment around food and put some of the joy and fun back into family mealtimes.
What has worked for you to make mealtimes happier with a picky eater? Please share them with us.
MAKE EATING FUN!
Banana Egg Pancakes
/0 Comments/in Recipes /by adminThese are the simplest little pancakes. They are super quick to make and can be made just the right size for tiny hands.
The basic recipe contains just two ingredients – egg and banana!
These are a favorite breakfast of mine with some blueberries and a little cinnamon.
The egg provides an easy source of high-quality protein to support strong growing bodies, keeping glucose levels (& mood) stable. Eggs also provide omega-3 fatty acids, calcium, phosphorus, folate, vitamins E and D as well as choline, essential for brain and nervous system health.
Bananas fuel your little eater with plenty of fiber, B vitamins and minerals such as manganese, iron, magnesium and potassium. Plus, they are yummy and sweet!
Try these for breakfast, mid-morning snack, after school, or anytime.
2 Ingredient Banana Egg Pancakes
Ingredients
Instructions
Options:
Enjoy!
Coconut Chicken Nuggets
/0 Comments/in Recipes /by adminMost kids love chicken nuggets, even picky kids – and in some cases might be the only things they will eat. The best nuggets are the fresh, crunchy, homemade type so you can be sure that your picky eater is getting all of the nutrients, without any of the junk.
These crispy coconut nuggets will be a hit with the whole family.
Ingredients
250 gm coconut flour
1 tsp. garlic powder
1 tsp. onion powder
100 gm shredded coconut
Sea salt to taste
Pinch of ground black pepper
500 gms chicken breasts or thigh fillets
1 large egg
50-80 mls coconut oil for frying
Instructions
Variations
Cook chicken first. Add cooked chicken to a blender with 1 egg and blend till smooth. Press the mixture into cookie cutter shapes and then roll them in bread crumbs or the coconut mix above.
Value add some shredded or cooked carrot, sweet potato, onion, white potato, green peas or any vegetable to the chicken and egg in the blender to increase nutrient value.
Place coated nuggets on a cookie sheet and bake instead of frying. Add a little butter or a drizzle of coconut or olive oil for crispiness. Bake at 200°C (400°F) for around 10 minutes. Flip half way through to get both sides crispy.
Add a little parmesan to the crumb mix.
Cook up extra to freeze some for a quick meal later.
Chicken Salad Spread
/0 Comments/in Recipes /by adminSometimes with picky eaters it is all about TEXTURE.
A chicken salad of chunky pieces will suit some but what about those who can’t manage the chunky bits but are happy to eat anything with a ‘sauce’ or ‘dip’?
This recipe can be adapted to several textures, can be used as a sauce or dip, as a spread for crackers, a ‘value add’ for sandwiches, burgers or and elegant filling for a croissant (thanks to Kris Longwell for this idea).
All sorts of veggies can be hidden in this spread as well, to ‘value add’ to a happily eaten but maybe not so nutritious meal.
Basic Ingredients
1-2 cups cooked chicken diced
1/4 cup mayonnaise (or to taste)
1/2 cup green apples, diced
1/2 cup celery, chopped
Sea salt and pepper to taste
Directions
For chunky texture – Combine all the ingredients above in a large mixing bowl.
For creamy texture – Add to a small food processor and pulse to combine well and make a creamy texture. This wonderful texture is easy to spread on sandwiches or crackers.
Serve
Variations
Enjoy!
Have you got some favorite combinations? We would love to hear.
Healthy Kids, Happy Kids
/0 Comments/in Nutrition /by adminWhen I Grow Up…
We all want what’s best for our little ones, because a healthy kid is a happy kid. To give them the greatest start in life it is critical to ensure they are getting everything they need from their diet. Unfortunately, as many parents know, this is not always easy. There can be hurdles in the way of optimal nutrition such as changing tastebuds and fussy eating habits limiting the number of foods they eat. Poor digestive function may limit the amount of nutrients they absorb, whilst exposure to illnesses at day care and school further increases their need for immune-supporting nutrients. This highlights the importance of covering all nutritional bases to help shape your kids into healthy adults.
Fundamental Nutrients for Kids Health
As many kids restrict the number of foods they will eat, micronutrient deficiency is all too common in children. Insufficient consumption of essential vitamins and minerals can predispose a child to a variety of disorders, and get in the way of healthy growth and development. A great tasting, kid-friendly multivitamin powder is a simple solution to overcome this dilemma. Choose a formula specifically for growing children, containing high levels of:
• Zinc, iron and iodine to support healthy cognition, growth and development.
• Antioxidants, such as vitamin E and vitamin C for robust immune function.
• Calcium, vitamin D, magnesium and vitamin K to support bone growth.
The Good Type of Fat
Your child’s brain and cognitive development relies on sufficient essential fatty acids such as those found in fish oils. These omega-3 fatty acids have wide-ranging benefits as they support all the cells in growing bodies, helping them function correctly. However, the fish oil needs to be of the highest quality and purity to achieve the greatest benefits. Your Practitioner can prescribe a fish oil suitable for growing kids with a great, fresh flavour and no fishy aftertaste that is guaranteed to surpass the purity of many store bought fish oils.
A Balanced Digestive System
Supporting the health of your child’s digestive system is not just important for kids who are prone to illness or upset tummies. There is emerging scientific research demonstrating the role of the gastrointestinal tract in promoting strong immune function and protecting against the long-term development of various diseases such as obesity, poor mental health and autoimmunity.
If you are looking to support your child’s gut health, immunity and future wellbeing; a good quality probiotic will do the trick. Probiotics help to optimise digestive function through encouraging the growth of healthy gut flora, whilst reducing the numbers of bad bacteria responsible for digestive upsets and ill health. Probiotics are particularly needed after a course of antibiotics, to replenish the beneficial gut flora wiped out by these medications and reduce the risk of digestive symptoms such as antibiotic-associated diarrhoea. Your Practitioner can recommend a high strength probiotic to maintain your child’s digestive system health.
Growing with Confidence
Get your kids prepped for the long term benefits of good health by laying the foundation with quality nutrition. That way, if faced with the hurdles that life may put ahead of them, they can jump right over and be the happy, healthy child you hope for them to be.
Why does my child need calcium?
/0 Comments/in Nutrition /by adminPicky kids need calcium for good bone and dental structure, for muscle growth, nerve transmission,
proper blood clotting, regulation of cell division, maintenance of electrolytes and hormone synthesis.
What are the best dietary sources of calcium?
Contrary to popular belief, dairy products are not the only source. Green leafy vegetables are a great source. Kale is especially high. Try using baby kale which is less bitter and easier to incorporate into a picky eater’s diet. Almonds, Brazil and Hazel nuts are an excellent source and can be ground into a nut meal and sprinkled over fruit or salads or incorporated into treats such as friends. Sesame seeds, particularly when ground into tahini can be used a spread, in salad dressings and dips such as hommos. Below is the recipe for a calcium rich treat.
Recipe for Halva – A Great Source of Calcium and a Delicious Snack Treat
Ingredients:
Method:
1. Put sesame seeds in a blender. Grind to as fine a powder as possible. You may need to stop a few times to stir up from the bottom to make sure all seeds are ground evenly.
2. Transfer ground seeds to a mixing bowl. Mix in maple syrup or raw honey until well distributed throughout. Add enough distilled water (usually 4-6 tablespoons) to form a loaf or press onto a baking sheet.
3. Refrigerate a few hours to firm up before slicing.
This will keep at least a week in the refrigerator (if not eaten before!), much longer frozen.
Variations:
Enjoy!
Meals in a Glass
/0 Comments/in Recipes /by adminAt times children may prefer to drink rather than eat. Drinks are a wonderful way to improve a picky eaters (and your own) 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 colorful 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,
Lecithin
Yoghurt
Try some of these combinations or make up some of your own:-
Enjoy with your kids!
5 Reasons Kids Can Be Picky With Food
/0 Comments/in Reasons/Why Is It So? /by adminEver wondered WHY you child is so picky with food? Probably every day – right? There can be a variety of factors and reasons that may evolve over time. Of course the reasons why children may reject foods can be many and varied and will differ with each child. But there are very real and legitimate reasons that children become so fussy with food. It is not just to annoy and frustrate parents or to be obstinate. Although we have all felt that must be so at times! There is value in giving it some careful thought and try to understand the CAUSES of your child’s fussiness. Is it due to innate issues, due to particular habits being created around food initially or is there some other underlying condition? Understanding those reasons and the sources of a child’s picky eating habits will go a long way in helping you more easily work around and deal with the problem and to help your child to eat more healthily and to broaden their tastes. Innate survival tactics, different developmental and growth rates, as well as medical and physiological factors such as illness, nutrient deficiencies, and poor muscle tone are just some of the reasons that your child may become a picky eater. Here are 5 main reasons that kids become picky eaters or refuse to eat. Your child may have any one of these issues or even several at the same time.
Chicken Stock Recipe
/0 Comments/in Recipes /by adminStocks 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:
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
Method:
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).
Tips:
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.
Keeping Kids Hydrated
/0 Comments/in Nutrition /by adminFunction of Water in the Body
Water is our most critical nutrient and needs to be your child’s beverage of choice. Water is the largest single component of the body. Overall, our bodies comprise around 50 – 70 % water. Some parts, for example our brain, can be up to 85% water.
Water provides the medium in which oxygen, nutrients and waste products are transported throughout the body, through which metabolic biochemical reactions occur, through which body temperature is regulated, and how blood pressure and blood volume (85% water) is maintained. These vital functions cannot occur without adequate fluids.
Water is also a solvent, a lubricant (e.g. joints) and a protective cushion (e.g. spinal fluid). It is vital for all mucous membrane integrity preventing congestion and for proper elimination preventing constipation. Nerve and brain cells and function also require adequate water. Even mild dehydration can cause mood alterations, headaches, irritability and poor concentration. Is you picky eater irritable and picky due to poor hydration perhaps?
Children’s bodies don’t cool down as efficiently as adults so are more at risk of dehydration during summer and hot weather. Taking a few simple steps can ensure your child always stays well hydrated and enjoys summer fun safely.
Don’t wait until your child is thirsty before offering a drink. Kids can get caught up in their activities and are easily distracted and immersed in their games. Offer water frequently and them into the habit early by offering drinks frequently during activity and especially during hot weather.
Children’s Requirements
How can you tell if your child is getting enough fluid?
Children will need around 60ml of pure water per 1kg of body weight. This is best taken in small amounts throughout the day.
Try to ensure that the water you offer is pure. Invest in a good quality water filter, preferably one that is able to filter out chemicals such as chlorine and fluoride that are often added to urban water supplies.
Allow your child free access to water, especially in hot weather or when running around a lot so they are less likely to become dehydrated.
Ways to Help Children Drink Adequate Amounts of Pure Water:
Other ways to improve hydration:
Do you have any hints and tips on how you keep your family hydrated?
Recipe: Special Tomato Sauce
/0 Comments/in Recipes /by adminThis 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.
Ingredients:
Method:
Variations:
Edited & updated August 2022