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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.

calcium-foods-for-kids

Why does my child need calcium?

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Picky kids need calcium for good bone and dental structure, for muscle growth, nerve transmission, Calcium Rich Foodsproper 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!

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!

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.

Sick Child

Why? Physiological Influences on Eating Behaviour

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Of course the reasons why children may reject foods can be many and varied and will differ with each child. Try to understand the possible reasons for 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?

Consider this. Is it a sore throat, a cold, teething, gastric reflux, constipation, already full from snacking, over tired or upset, is there a specific nutrient deficiency that will affect eating behaviour and choices or are family mealtimes excessively stressful? All these and more have the potential to cause picky eating.

Research at Brown University in the US showed that damage to the taste system from ear infections and tonsillectomies alters taste perception and does have an effect on food preferences. Certainly in my naturopathic practice, the majority of children I see with picky or poor eating behaviour are found to have an underlying health issue of some type. This might be a subclinical chronic respiratory infection, allergy or intolerance or nutrient deficiencies that can be both the cause and effect of less than ideal health and picky eating behaviours.

A deficiency of the minerals zinc and iron are commonly behind these types of problems. Zinc specifically will influence both smell and taste. If you can’t smell or taste food it is then very difficult to have any enjoyment or interest in food.

Remember too that little ones are not just little adults but have a different approach to eating and different appetites. They are also likely to dawdle over meals or may be too busy and excited about what they are doing to settle to food so quickly lose interest or become distracted very easily.

Physiologically a child’s gut, brain and immune system are not yet fully developed. Each of these systems and the interrelationship between them is especially vulnerable to imbalances. Their gut lining is still rather “leaky” and liver detoxification ability is not mature so children are not capable of handling toxins from foods or their environment effectively. This can have a significant impact on their overall health as well as mood and eating behaviour.

development-and-growth

Why? Development and Growth

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Developmental and Growth

THE INFLUENCE OF DEVELOPMENTAL AND GROWTH RATES ON EATING BEHAVIOUR

As we know, young children have variable appetites and often become picky with food. Why might this be? As a baby your child was fed constantly and grew rapidly. By their first birthday they will have probably tripled their birth weight.

Toddlers and young children grow at a much slower rate than when they were babies so their requirements for food are a little less than many parents expect. As well, they are usually too busy learning about their world to sit still for anything, even to eat.

Children’s limited and sporadic appetites are also affected by their growth cycles or “growth spurts” and by variations in activity. It is quite common for children to be hungry one day or for a few days in a row and then picky the next. They are more likely to eat better (and their requirements will be greater) during periods of more rapid growth.

Young children and fussy eaters tend to do better having most of their food as frequent nutrient dense snacks rather than fewer, larger meals.

sweet-food-survival-tactic

Why? Innate Survival Tactics

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How Do Innate Survival Tactics Influence Eating Behaviour In Young Children?

Most children seem to have a preference for sweet tastes. Why? Well science suggests that the preference for sweet rather than bitter tastes and the suspicious or fear of trying new foods or new tastes is based in the basic survival techniques of our prehistoric ancestors as a protective mechanism from eating things that may be poisonous and an attraction to sweet foods such as fruits which are safe, energy and nutrient rich.

In so many ways we are all still ‘wired’ like our prehistoric ancestors. A dislike of bitter foods can be seen as a protective mechanism from eating things that may be poisonous. A toddler in prehistoric times for instance, when exploring their world, would be less likely to ingest a poisonous food due to its bitter taste. Children are naturally attracted to sweet foods such as fruits which are safe, energy and nutrient rich. Mother’s milk which is also ‘safe’ is relatively sweet.

This suspicion or dislike of new foods is technically known as “food neophobia”, or fear of eating new things. It is usually about the age of 2 years that most traditional societies cease breastfeeding and the child is less dependent on their mother for food. Avoiding unfamiliar foods is an innate way of keeping safe as a young child, when left to their own devices, having no real way of knowing what is or is not safe to eat.

why-picky-eater

THE BIG “WHY”

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Ever wondered WHY you child is so picky with food?

Probably every day – right?

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!

Innate survival tactics, different developmental and growth rates, as well as 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.

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.