We believe the foods our kids eat today are the building blocks for the rest of their lives.
We also know convincing our kids to eat healthy foods can sometimes be almost impossible. Here are a few tricks to encourage them on their way.
1. Less snacks
You know the drill, they race home from school, fill up on not-so-healthy snacks and won’t eat their dinner, only to complain of hunger at bedtime. The secret is filling, nutrient dense foods like nuts and endamame, healthy fats like avocado; and veggies and hummus. Make sure each meal contains plenty of fibre-rich foods like whole grains and fresh fruits to stay full for longer.
2. Variety is the spice of life
A variety of foods early on helps expand their palates and encourages them to be open to trying new foods throughout their life. Try Thai chicken satay with dipping sauces, or jambalaya served over kid-friendly pasta or enchiladas.
SOURCE: DONNA HAY
- ½ Cup (140g) Smooth Peanut Butter
- ½ Cup (125ml) Coconut Milk
- 2 Large Long Red Chillies, Finely Chopped, Plus Extra To Serve
- ¼ Cup (60ml) Fish Sauce
- 1.2kg Chicken Middle Wings+
- Peanut Oil, For Brushing
- Sliced Green Onion (Scallion), Sliced Baby Cucumbers (Qukes) And Chopped Roasted Salted Peanuts, To Serve
Place the peanut butter, coconut milk, chilli and fish sauce in a large bowl and whisk to combine. Remove 1 cup of the marinade and reserve. Add the chicken wings to the large bowl and toss to coat. Set aside for 30 minutes to marinate.
Preheat a char-grill pan or barbecue over medium heat. Thread the wings onto 8 metal skewers and brush with oil. Cook for 4–5 minutes each side or until chicken is charred and cooked through. Serve with the reserved satay sauce, extra chilli, onion, baby cucumbers and peanut. Serves 4.
+ Ask for chicken middle wings at your local butcher.
3. Include them in the process
Being part of the process, whether it be choosing produce at the farmers market or helping chop the veggies, helps kids become more interested in eating healthy foods.
4. Take the lead
Kids will take note when you’re eating healthy foods, or when you’re reaching for the 3pm chocolate bar, so lead by example and eat the way you would like them to eat.
5. Include fruit & veg at every meal
Whether they eat it or not, include both fruit & veg at every meal from the colour of the rainbow, because one day they will eat it!
SOURCE: JAMIE OLIVER
- 120 G Halloumi Cheese
- 1 Yellow Pepper
- 1 Courgette
- 140 G Cherry Tomatoes
- ½ A Bunch of Fresh Mint
- ½ A Fresh Red Chilli , Optional
- 1 Lemon
- Olive Oil
- Freshly Ground Black Pepper
Put 6 wooden skewers into a tray of cold water to soak – this will stop them from burning.
On a chopping board, cut the halloumi into 2cm cubes, then add to a large mixing bowl.
Carefully cut the pepper in half from top to bottom, then trim away the stalk, seeds and any white pith (you can use teaspoon to do this), then slice into 2cm pieces and add to the bowl.
Cut the courgette in half lengthways, then cut into half-moon slices, roughly ½cm thick, then add to the bowl along with the tomatoes.
Pick the mint leaves onto a board and finely chop them, discarding the stalks. Carefully deseed and finely chop the chilli, if using.
Use a microplane to finely grate the lemon zest onto a board, then add to the bowl along with the mint leaves, chilli (if using), and 2 tablespoons of olive oil.
Season with a pinch of pepper, then mix well to coat.
Preheat the grill to high.
Lightly grease a baking tray with oil, then put aside.
Thread and divide the halloumi cubes, cherry tomatoes, pepper and courgette pieces between the skewers.
Place onto the greased tray and cook under the grill for 10 to 12 minutes, or until the cheese is golden and the veg are soft, turning halfway through.
Serve with a fresh green salad and some flatbreads or pittas.