banana-egg-pancakes

Banana Egg Pancakes

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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

  1. Mash banana well.
  2. Whisk eggs (using a fork is just fine!
  3. Add to banana and mix well.
  4. Warm a little coconut oil or butter in a non-stick frying pan.
  5. 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.

Enjoy!

crispy-coconut-chicken-nuggets

Coconut Chicken Nuggets

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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

  1. Combine coconut flour, shredded coconut, garlic powder, onion powder, salt and pepper in a large mixing bowl.
  2. Cut chicken into bite-sized pieces and mix in a bowl with the beaten egg.
  3. In another bowl, beat the eggs then add the chicken pieces and mix thoroughly so well covered with the egg.
  4. Add the eggy chicken to the bowl with the dry ingredients and stir to completely coat the chicken in the flour mixture.
  5. Heat ½ of the coconut oil in a large saucepan on medium high heat.
  6. Add chicken in small batches.  Cook, turning until brown on all sides.
  7. Remove chicken to a warm plate in the oven while you finish frying, adding more oil as needed.
  8. Serve the crunchy nuggets with your child’s favorite dipping sauce.  Try this nutrient packed tomato sauce.

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.

boy-eating-sandwich

Chicken Salad Spread

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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.chicken-salad-spread-for-picky-eaters

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.

pinwheel-sandwich

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.

meals-in-a-glass

Meals in a Glass

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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!

utrient-dense-stock

Chicken Stock Recipe

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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:                                                                                          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

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.

 

special-tomato-sauce

Recipe: Special Tomato Sauce

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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:

  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.

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

potato-pizzette

Recipe: Pizza Treat for Picky Kids

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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.

Enjoy!

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.