Fermented Carrots

Fermented Carrots

Fermented Carrots

About Fermented Carrots Recipe

Carrots are great by themselves but fermenting carrots adds an extra kick.

There are three things you need to know about carrots.

1) High in Vitamin A which is key for keeping your kid’s immunity up and them well and at school/day-care.

2) High in magnesium, key for their sleep  AND building strong bones

3) High in fibre. A great way to feed gutties.

Fermenting carrots gives them extra nutrients with probiotics – a game-changer to your and your kid’s immunity.

Instead of an apple a day, it will be a fermented carrot a day, keeps the doctor away.

“Try it” Tip?

Simply cutting veggies in different shapes or serving them in different sizes can make a big difference in kids motivation to ‘try’. What shape would your kids like?  any shape will ferment well in thir recipe, even grated (just use salt to bring the water out of grated carrots, no ‘brine’ necessary)

Ingredients

  • 3 Large Carrots, peeled in not organic and cut into any shape

  • 3 tsp of freshly cut dill. (you can use any herb or spice here – coriander and ginger are also favourite in our house)

  • Culture starter or Whey

  • 2 tsp Himalayan salt

  • Filtered water (enough to submerge carrots)

Step by Step Instructions

Step 1

Peel the Carrots if not organic and cut into sticks or chunks.

Step 2

Place in Sterilized mason jar.

Step 3

Combine salt, dill, 1/2 cup of water and culture starter or whey in a blender and blend for 20sec.

Step 4

Pour over the brine (dill/salt water) over the carrots. Add more water to make sure all carrots can be submerged under water. 

Step 5

Weigh down carrots with either a stone weight, 1/2 an apple cut along its mid-section or a cabbage core. 

Step 6

Put the lid on jar. Make sure the weight is working by submerging all the vegetables. If not you will need to jig it so no carrots are exposed to the air. 

Step 7

Leave in dark place for 3-7 days.

Step 8

Try in a few days. The carrots should still be crisp yet they will have a slight zingy taste. 

Step 9

Store in the fridge. Because it is fermented, it can last for months in your fridge.

Fermented Carrots Benefits

Fermented carrots are a great way to get some natural probiotic foods into your kids after antibiotics… They will give their gut bacteria a huge kick and help to keep their immunity going strong and support their digestive system.

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      How to get your Toddler to eat more Veggies

      How to get your Toddler to eat more Veggies

      How to Get Your Toddler to Eat More Veggies

      10 Simple ways to encourage a child to eat when they refuse

      Imagine your picky toddler eating all their veggies happily at dinger tonight.

      Imagine, your child devouring that healthy lunch box you lovingly prepared.

      It can seem like a fantasy wonderland.

      But it doesn’t have to be.

      Getting a child to eat veggies when they refuse is like the old pentene shampoo add….  “it won’t happen overnight… but it will happen”.

      How?

      It’s like trying to push start a car. The first few heaves can feel like you are getting no-where… but after putting in some effort?  You get that car moving and the effort involved to keep it moving along is a little push now and again.

      Getting toddlers to eat Broccoli requires some effort to start with. You may not feel like you are not getting anywhere.

      But the momentum will be building.

      And, soon…You will be surprised with your child’s open mind to trying new foods without much effort on your part.  Just like the car coasting down the road.

      To start that momentum, there are 10 simple ways to get toddler eating veggies.

      So, when your child refuses to eat anything, employ one or a few of them consistently, and eventually, your child will be a healthy, adventurous eater.

      Want to raise an Adventurous Eaters?

      Get 10 bite-sized easy to digest emails and discover the foundations to Adventurous Eaters.

       
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      10 Simple Strategies to Get Your Toddler To Eat Veggies

      1. The Blender is Your Friend

      Are you kids minds closed to eating anything new or healthy?

      Does it feel like they have pre-decided not to like Broccoli or another vegetable before they even try it?

      I remember my oldest daughter being like this. This is the reason I wrote the book Healthy Little Eaters – because I wanted my child to love eating healthy and at that moment of time the only healthy eating she did was when I forced her. Healthy Little Eaters was all the research put in one place that helped me give her a totally new direction.

      But that’s a long-term strategy. And, I am sure you want some quick wins.

      So, use your blender.

      Think about the foods your child is eating already. How could you blend some vegetables in there?

      For example: do they like Mac and Cheese?  If it is the white sauce they like, add in some cauliflower puree, if it is the more yellow cheese sauce they like, then add in some butternut squash or pumpkin puree. The trick is to keep the colour constant and then slowly add more and more of the same colour vegetable.

      Do your kids only eat baked beans or spaghetti?  Again, a little of cauliflower puree is a great or add in a vegetable sauce

      Blending vegetables will help to train their taste buds for different flavours without their mind getting in their way.

      I was surprised how quickly my children began eating cauliflower after adding in a dollop cauliflower puree in their French toast.

      Using a blender can also help you feel satisfied that your kids are receiving some nutrients – which will help you to reduce the pressure your kids may feel about finishing their vegetables. Backing pressure off on your kids is the biggest and hardest step you can make as a parent but is the step that brings the biggest rewards. Witnessing your kids getting some nutrients through the blended veggies will help put your mind at ease.

      Takeaway: Using a blending by pureeing the vegetables of similar colour to your child’s already accepted meals can increase their nutrient intake without them having to ‘try’ a new food. This will also train their taste buds without them noticing

      2. Use Foods Your Toddler Already Likes

      What foods do your kids already like?

      When you put a vegetable on the table ask yourself ‘is there a way I can make a link to a food that they already like?”

      For example, if you want to encourage them to eat avocado, if they like creamy yoghurt can you bring their attention to the smoothness and creaminess of the avocado when they try it?

      You can also do this with flavours.

      If your toddler likes garlic bread. Make garlicky cauliflower bites.  When you put it on the table tell them it tastes like garlic bread. If they bring it up to their mouths, casually ask if they can taste the garlic-bread.

      The goal is to get your toddler to think about something else rather than the uncertainty of the vegetable.

      Takeaway:  Drawing kids’ attention to something already familiar in the ‘new veggie can help your child to create a link to what is already familiar to them.

      3. Give your Toddler a Choice

      Do you have a strong-willed child?

      If you do, I’m guessing they will tell you what they want to eat and when they want to eat it no matter what you do.

      It can be frustrating.

      But, food, going toilet and going to sleep are the only things they can control. And they love control.

      So, give them some.

      Ask them what they would like to eat tonight by giving them three options.

      Or you can ask what vegetables they would like with dinner by giving them 3 options. Or when you are in the supermarket, ask them to pick a vegetable to eat with dinner.

      This way they feel like they have some control and when they sit down at dinner you can remind them that they are the ones that choose that option. I like to do it in a ‘thank-you’ way. “Thank you for choosing the Broccoli for tonight’s dinner”

      Takeaway:  Give your strong-willed child what they want. control: You provide the boundaries they get to choose.

      4. Play with Flavours

      Is your child sensitive to bitter foods?

      Some toddlers are more sensitive to bitter foods than others.  If you are nodding your head thinking “this is my child” then there are two things you want to do.

      • Read on to #7. Decreasing your child’s sugar intake will help do wonders for accepting bitter foods. The sweeter your kids’ diet is, the more bitter foods will seem to them.
      • Play with the flavours to help mask the bitter taste. Adding a bit of fat or a sharp taste like balsamic can help mask bitter foods such as broccoli.

      If that fails then sprinkle a little sugar or if your boiling that vegetables add sugar to the water… It is more important for kids to develop a positive association with vegetables than to worry about sugar. And, research showed that just three exposures to a sweetened vegetable helped those kids enjoy that vegetable later on. So, use their sweetener preference to your advantage.

      Takeaway: If your child is super sensitive to bitter foods then add a flavour such as fat or sweetness to the bitter vegetable when you introduce it.

      5. Play with Textures

      Do your toddlers almost gag on different textures?

      First, check that your toddler is chewing and making good jaw movements well first. If not, make jaw movements exercise a priority.  Suck on homemade ice-block or get them drinking out of a straw are a couple of ways to exercise their facial muscles.

      From there play with different textures of the food.

      Does your child prefer crispy textures? Then bread the cauliflower or broccoli and make it crispy.

      Write a list of your child’s favourite textures – pick a vegetable you want them to have more of and think of ways to add their preferred texture to that food.

      A personal win:  My 16month old is having a hard time with the texture of mince. We often will have Chili or chicken mince, so I really want him to like this texture. Recently we had Chili over a baked potato. One of the toppings I put out included natural yoghurt.

      He loved the texture of yoghurt, so I added in some small amounts of mince to spoonsful of yoghurt. Boom – for the first time he didn’t spit out the mince.

      If your kid loves the creamy smooth texture like yoghurt, then can you add this to your next meal to help them get used to another texture?

      Takeaway:  Build a new texture into the textures your kids already like. Little bit by little bit will help to get your kids liking other textures without a fight.

      6. Play Games

      Knowledge about food: from the sight, smell, texture and tastes is all learnt. Preference for food is all learnt.

      How do you make kids (or adults) happy to learn?

      Make it fun.

      When encouraging kids to eat healthy make the learning environment fun. Play games like ‘who can keep a straight face’ when introducing sour fermented foods such as my kids’ favourite sauerkraut help keep the mood light and fun.  The positive environment creates happy memories with healthy foods. Even if they don’t like it, they will be developing a positive association with veggies in general. So, you are winning.

      Turing trying new foods into an experiment:  Sign up for Adventuring Little Eaters email course and you will also get tasticaiton and foodication handouts from Healthy Little Eaters Free. This will help to make trying new foods and experimenting with different taste sensations in a playful way.

       
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      7. Sugars out

      Have you ever gone sugar-free for over a month, then eaten a bar of chocolate?

      After a month of sugar-free that bar of chocolate will seem out-of-this-world too sweet.

      If your child is having chocolate, candy, biscuits or something sweet every day, his or her taste buds will be set up to want sweeter tasting foods. When spinach, broccoli or another typically bitter food is eaten – the bitterness can then register as too powerful and then ‘yuck’ for your child’s taste buds.

      Of course, they are not going to like it.

      By decreasing sugar in your toddler’s diet, their taste buds will desensitise to the sweet taste, making accepting the bitter foods more likely, or, at least not overpoweringly yuck.

      Decreasing your toddler’s sugar intake is a long-term strategy. Start by making some sugar-free baking such as these Healthy Chocolate Chip Cookies or cut the fizzy intake. You don’t need your kids to go sugar-free – Even small changes to help decrease the amount of sugar they are eating can help shift their taste buds to accept the more bitter foods.

      Takeaway:  Your kids’ reaction the more bitter foods maybe more because their taste buds are set up to only have sweet foods. Decreasing their sugar intake a little bit by aittle bit will help to make vegetables taste delicious to your toddler.

      8. Start with what Vegetable your Toddler already likes

      Eating a variety of vegetables and healthier foods rarely happen in one step. It can take progressive shifts to get there.

      What flavours and food do your kids like?

      Start with those foods and see if you can do a small step sideways.

      For example: Do your kids like potatoes? – get them to try kumara, but say they are “sweet potatoes”… ‘potatoes but sweeter’. Boom, you have created a link to the food they like already.

      You can do this for many dishes and build on each step: let’s go back to your toddler who likes potatoes. Start the progression by adding a little paprika to the dish. After a while draw attention to the paprika and tell them how paprika can help that cut, they have healed faster or have laser-like eyes (paprika is good for healing wounds and eye health). Then add in the next progression… try chilli or dhal and instead of speaking about the new dish, make a link to the paprika in the chilli or dhal.

      Making small progressive steps so you toddler is eventually eating the foods you eat is a process that can take some time, but is much less daunting for your toddler when trying to get them to eat healthier.

      Takeaway: Make progressive steps to new meals. Start with what flavour’s your kids like. Where can you make a sideways step to another food?  Gradual progress is still progress.

      9. Become a Story-teller

      Storytelling is the most powerful way to put ideas into the world.” – Robert McKee, professor

      Storytelling is also a powerful way to put ideas into your toddler’s head. Use personal stories as a way to teach a positive association with healthy eating.

      I have often spoken to my kids about how I thought my mother was loopy when she went avocado crazy over summer. The thought of eating an avocado made my stomach churn. It wasn’t until I was an adult when I tried it. And I am glad I did. I finally didn’t let what I thought and avocado would taste like get in the way of trying it – and I found that I really loved it!  (now they see me put avocado on my salads, breast fast with eggs or make it into a dessert!)

      This is a story about how I let my thoughts of what an avocado would taste like get in the way of me enjoying it. All about me, but building a positive association in their heads as well as teaching them a growth mindset to healthy eating.

      I tell a story to my kids about how ice-cream makes my tummy feel yucky, but when I was little and I really wanted to like ice-cream because everyone else did.  I would love to mix it up with my spoon and let it melt rather than eat it. I didn’t understand what ice-cream did to my stomach until I was an adult and I learnt to check-in. But I am super glad I did as now I choose not to eat ice-cream because I know my stomach won’t feel good after eating it.

      This whole story revolves around checking-in and the story of how I have got empowerment over my food choices. Again positive and teaching them you can still learn to check-in, even as an adult.

      Takeaway: Stories put ideas into toddlers head. Ideas which are layered with unconscious healthy eating messages from checking-in to instilling a growth mindset to healthy eating.

      10. Make Vegetables Important to your Child

      Want some chicken feet?

      No?

      What about some delicacy that will help you boost your collagen to look younger?

      I bet you are willing to try delicacy that boosts collagen… because it means something to you. (that delicacy is chicken feet J )

      Plonking broccoli on a plate and saying eat it because it will make you healthy is abstract for your toddler. They don’t know what healthy is, let along why they should care about it.

      But if you said, broccoli helps you to go poos without it hurting, (if they are constipated) or broccoli will their heart grow stronger so you can run for longer, or simply broccoli will help you grow muscles like daddy or mummy. Whatever works for them but make it a concrete example. Something important to them.

      You can also change the vegetable name, instead of calling it broccoli, call them dinosaur trees – and knock them down with your dead and munch on them as a dinosaur would.

      Make vegetables important for your toddler either by the way it will make them feel afterwards or name it differently.

      Takeaway: Kids don’t know why eating vegetables is important. Give them a concrete reason to love those veggies.

      Simple Strategies to Encourage Toddlers to more Veggies Overview

       

      Toddlers eating vegetables happily can seem like a fantasy wonderland… But it doesn’t have to be.

      Just like push starting a car requires a bit of effort, getting your toddler to eat their broccoli also require effort. But, little by little they will take bites and before you know it your once non-eating vegetable toddler will be a child and teenager who eats whatever you make.

      It won’t happen over-night… but it will happen… if you start using these 10 strategies to help when your toddler refuses to eat.

       

      1. Blender is your friend
      2. Create links
      3. Give them a choice
      4. Play with flavour’s
      5. Play with textures
      6. Play games
      7. Decrease sugar intake
      8. Use Progression
      9. Tells stories
      When you have a toddler who refuses to eat anything you put on the table, employ a few of these strategies.

      Sometimes you will get quick wins and other times you will have to put in more effort.

      Make the whole goal to be your toddler ENJOYING meals times, ENJOYING tasting and trying new foods… they will eventually develop a positive association with eating healthily.

      This positive attitude they will take with them on their journey of life.

      So, start now

      Other Encouraging Healthy Eating for Toddler Blogs you may like

      7 Reasons Your Kids Refuse Vegetables

      Children typically go through a phase where they look at vegetables (or new food) with the same disgust as a pregnant person feels when someone drops a stinky one.

      But, just like my babies who didn’t sleep through the night –  it can last longer than it needs to…

      Is Baby Health Luck of the

      Even though a baby seems fully formed, their gut isn’t. It can take up until they are 3 years to have a fully functioning gut. How do you make sure their gut is in tip-top shape?  Learn more here.

      Healthy Chocolate Chip Cookies

      The Healthiest cookies you can bake. Kid-friendly, good for your gut while tasting lip-smackingly good.

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      Baby Health Tips

      A Healthy Baby can seem like ‘luck of the draw’. But by taking care of an infant’s gut microbiome in their first 1,000 days you can raise a healthy baby and toddler who grow into healthy, thriving kids. These tips to a healthy baby will put your baby on a life-long health journey.

      How to Get Your Toddler to Eat More Veggies

      Fermented Sweet Potato

      Fermented Sweet Potato

      Fermented Sweet Potato

      About Fermented Sweet Potato Recipe

      This is going to rock your world. It did mine.

      I started making fermented food for babies when I had my fourth child. I wanted to give my baby the best start and built on what I had done for my older three creating FIRST foods. F is for fermented foods as this helps a babies gut develop adding in loads of probiotic-rich foods. But I continue to make it to this day. Fermented Kumara as well call sweet potato in New Zealand has become a regular spread in wraps, sandwiches and on top of dosas for both myself and my now toddler. 

      This fermented sweet Potato recipe will not only give you and your baby a good probiotic kick but will also give a load of prebiotics.

      This is the double whammy for gut health.

      What to do when Baby refuses?

      Keep giving it to them. It can take 10-15 “trys” before they develop a taste for it. Try with food they already like. Have the expectation that at some point your child will train their taste buds to Fermented Sweet Potato and  eventually they will be happily devouring jam-packed nutrient spread/puree. 

      Ingredients

      • 3 Sweet Potato (golden, purple or red all work well)

      • 2 garlic cloves

      • Culture starter or Whey

      • 2 tsp Himalayan salt

      Step by Step Instructions

      Step 1

      Peel the Sweet potatoes and cut into chunks.

      Step 2

      Steam the sweet potato until cooked through. 

      Step 3

      Blend or mash the Sweet Potato with the salt into a smooth paste while hot. Use a little liquid if necessary. 

      The mixture should become like a smooth paste. 

      (Doing this step while hot makes the paste go smoother without as much liquid)

      Step 4

      Leave the Sweet Potato to cool. While you are doing that don’t forget to sterilize your jar. 

      Step 5

      Once cool, add in culture starter or whey and minced garlic cloves. 

      Step 6

      Spoon mixture into cooled sterilized jar. Pushing down with the back of a spoon so that no air holes are present. 

      Step 7

      Cut out a circle of baking paper and lay on top of your Sweet POtato mixture to seal it off from any air. Seal with Lid and leave in dark place for 3-7 days. 

      Step 8

      You will start to see air bubbles form in the sweet potato mixture. This is a sign that fermentation has started. After three days taste a little. The mixture will be a little sour and possibly fizzy. Leave out if you think it needs more fermenting time. 

      Step 9

      Store in the fridge. Because it is fermented, it can last for months in your fridge, but I am sure you will have eaten it before then. 🙂  

       Want a Road Map to Starting Solids?

      Get a free email course that walks you through starting solids.  Tick all the boxes from giving your baby fermented foods to training their taste.

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        Growth Mindset For Kids in Healthy Eating

        Growth Mindset For Kids in Healthy Eating

        Growth Mindset for Kids in Healthy Eating

        Have you ever had the same experience as someone, yet when you heard them speak of it later, their perspective was totally different than yours?

        We are each unique, not by what we do or what we have… but because of our differing perspective.

        Diet is no different.

        How we see our diet and our perspective of diet is reflected in the choices we make.

        Imagine raising children that make healthy choices?

        The best way is to that is to teach them a healthy food mindset.

        What is a mindset?

        Let me tell you where I learnt it from.

         

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          Mindsets 

          Carol Dweck in her game-changing book Mindset: Changing the Way you Think to Fulfil your Potential, introduced the world to mindsets.

          A mindset is a way we see life. This is why you and I could experience the same thing,  yet interpret the event in a completely different way.

          Carol broadly identifies two ways to see learning (after all healthy eating is learning).

          A fixed mindset and a growth mindset.

          A fixed mindset is when we think the ability is static. You are born with it and there is nothing you can do about it.

          “Your view of yourself can determine everything. If you believe that your qualities are unchangeable — the fixed mindset — you will want to prove yourself correct over and over rather than learning from your mistake” – Carol Dweck

          A growth mindset is when the ability can be developed. Through learning and effort you know you can grow, despite where you start from.

          Changing our beliefs can have a powerful impact. The growth mindset creates a powerful passion for learning.

          “Why waste time proving over and over how great you are, when you could be getting better?”  Carol Dweck

          I bet, as a parent the light has just come on in your brain. How mindsets relate to your child’s schoolwork or how you praise your toddler with their artwork.

          In Carol’s book Mindset, she has a chapter dictated to parents that I think every parent would get a lot out of.

           How is related to the food you may ask?

          How to Grow a Healthy Food Growth Mindset for Kids

          Teach your kids a growth mindset with food and you will teach them a healthy eating mindset.

          A healthy eating mindset starts with you and your beliefs about food, your perception about healthy eating and healthy foods.

          Kids learn more from what we do, than what we say.

          It took me 5 years before I realized that if I wanted my children to have a healthy eating mindset, I couldn’t hide in the cupboards gorging on my go-to sugar hit one minute and then tell them no to a cookie the next.

          I had to stop hiding.

          I had to admit I was not where I wanted to be for my kids.

          Owning where I was today, so I could grow tomorrow, was my first step.

          Teaching kids a healthy eating mindset starts with you. In Healthy Little Eaters the first 1/3 of the book is about how changing your mindset will set the stage for helping your kids grow into healthy, adventurous eaters.

           

          Want to parent kids to have a healthy eating mindset?

          There are four mindsets that if you grow into yourself… the way you then parent will change drastically. This will help set your kids up to a healthy eating mindset (while changing some of your afflictions along the way)

          4  Healthy Eating Growth Mindsets for Kids

           

          1. Healthy Eating Mindset is Effort, not Perfection

          Is diet all or nothing to you? Either you’re being good, or, you’re being bad? You’re either eating healthy or, you’re not?

          Black and white thinking, such as being good or bad, healthy or unhealthy, is the seed of a fixed mindset.

          If you are to teach your kids to have a healthy eating mindset it starts with the mindset that healthy eating is not about being perfect.

          It’s about effort.

          Making an effort each day.

           

          Healthy Eating is about effort. It may come as bad news to you, but those families who you think to eat healthily – put in the effort. There will never be a time when everything will fall into place and you will magically get more time to prepare, plan or bake healthy foods. You have to make this a priority and make a little effort day by day.

          The good news is, that when you put effort into making small changes after a while those small changes just becomes what you do. Spending 2 hours on a Sunday preparing healthy snacks… doesn’t feel like effort anymore.

          The quickest way to changing your mindset from perfection to effort is to think: how can I be healtheIER today? Or how can I make my kids diet healthIER today?

           

          As a parent, the effort is not only for your kids but also for you (to lead by example).

          For you re YOU: If you want to be healthier, what change can you make that you are 90% sure you can do?

          For example: if you drink juice, fizzy drinks – can you half the amount that you drink. Start there. Is that an effort that you can see yourself achieving?

          Secondly, you need to congratulate yourself when you do. Congratulating yourself by comparing yourself to you yesterday, not comparing myself to someone else, grows confidence and love for that action.

          Remembering to congratulation yourself will empower you to keep making an effort.

          Try it yourself.

           

          For example re YOUR KIDS: If you have lots of packet foods as snacks. Could you half that by spending 2 hours in the kitchen on a Sunday baking or preparing homemade snacks?  What small change can you make to your kid’s diet that may be more effort for you, is helping them to be healthIER? 

          Takeaway: Healthy eating is not all or nothing. Changing your mindset of healthy eating from perfection, eating healthy… to effort, eating healthIER.

          2. Fixed Mindset is seeded from Labels

          The chicken or the egg, what comes first?

          He doesn’t like vegetables

          She won’t eat tomatoes.

          She’s not a good eater.

          He only likes white foods.

          Kids prefer lollies.

          Every kid loves ice-cream.

          When I was growing up, we occasionally had ice-cream as dessert.

          I remember, mixing it with my spoon for so long that it became a runny, melted mess. I did this for two reasons – 1. to separate the hokey pokey bits out of the ice-cream. 2. my stomach always churned when I had ice-cream, I didn’t feel good eating it.

          But I was meant to like ice-cream and it was not until I got into my teenage years that I felt strong enough to say no to ice-cream. Going against the grain of what people expected me to like.

          When we put labels on our kids, this seeps into the way they see themselves. Labels teach kids that what they are today is unchangeable. It is who they are.

          To teach kids to have a healthy eating mindset, it starts with you as the parents teaching them that what they like, or they don’t like today is changeable. We grow. We change.

          To do this use words like ‘learning to’, ‘growing into’ or ‘challenging’.

          For example:

          He is learning to like vegetables.

          She is challenging herself to taste a tomato.

          She is growing into a healthy eater.

          He is learning to like all sorts of foods.

          Comparing these phrases to the ones above and you will see they change from labelling a child who then unconsciously develops an identity about themselves, to teaching kids that their experience with food today will not be the same as it is tomorrow.

          They are growing, learning and sometimes need to challenge themselves to eat healthier. This will become their new unconsciousness around food.

          Word choice around foods helps to instil a growth mindset, (healthy eating mindset) or a fixed mindset. Choose your words wisely and don’t put your kids in a box by labelling them.

          Takeaway: Change your words – Change kids’ mindset – Change what they choose to eat

          3. Taste is Trained Not Found Out

          I grew up not liking tomatoes. I thought that I would never like tomatoes. When I was 21, my sister had been introduced to tomatoes on marmite toast by her flatmate. When I visited her, she won’t let me use her toilet until I had tried it.

          I loved it. So much so, I  got in trouble for eating their last tomato. laughing

          Taste is often thought of as something set in stone.

          Kids don’t like vegetables, they don’t like lentil curries, they don’t like tofu … If this was true, then how come kids raised in India like lentil curries? How come kids in japan love tofu?

          They like it because those kids are exposed to these foods more frequently than the kids who do not like it.

          If you want your kids to like vegetables from Brussel sprouts to tomatoes… then expose them to it.

          Train their taste.

          Below are 10 ways to train your kids to taste without bribing or using sweeter foods as a reward.

          If you want to learn more about training taste, keep an eye out for next weeks blog.

          Takeaway: If your child doesn’t like a particular food… Try, try, try again.

          4. Growing a Growth Mindset… Mistakes will be made.

          “Mistakes are a fact of life. It is the response to the error that counts.” – Nikki Giovanni

          I used to think that if I made a mistake that made me less of a person. That I was bad in some way. The irony of that is I never learnt from my mistakes. I just felt guilty about the mistake I made.

          I unwittingly started to hand this mindset down to my children. When they overate sugar and went a little crazy, I would point it out like it was a bad thing. I am sure their interpretation was ‘I am bad’, or ‘eating ____ means I am being bad’.

          In reality, they had made a mistake. But I didn’t’ teach them how to respond to that mistake, except by making them feel guilty.

          Don’t make the mistakes I made. Or if you have… don’t feel guilty about it. Start to respond differently when your children make mistakes around food.

          How?

          When your child overeats either at a meal and they feel ‘stuffed’ or they overdo the sugar and they go a little crazy.

          When the storm has calmed.  (not in the moment of craziness – you will never get through)

          Sit with them and ask them about it.
          Encouraging them to make their own connections through your open-ended questions to what they ate and how they felt.

          This is what I refer to as Checking-in in Healthy Little Eaters.  Checking-in is a growth mindset that teaches kids to self-regulate through creating in-built mindfulness around food.

          Raising kids with an awareness of how food makes them feel, is a gift I wish every kis grows up with. This awareness starts with seeing mistakes, such as eating too much sugar, or overeating because they are distracted, as the path to food-awareness. Rather than something to berate.

           

          Takeaway: Use mistakes, such as overeating or unhealthy eating as the pathway to self-awareness around food.

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            Growing a Healthy Food Mindset in Children Overview

            A healthy food mindset is seeded in knowing healthy eating is

            • about effort, not perfection
            • not labelling kids as a bad eater or not liking vegetables
            • about taste buds in training
            • make the most of mistakes

            Raising a child who has a healthy food mindset starts with the messages that you give them.

            A healthy eating mindset starts with you and your beliefs about food, your perception about healthy eating and healthy foods.

            Developing a taste for healthy food and healthy food habits come about from a process. Something that requires a little effort each day.

            Instil a healthy eating mindset by teaching your kids a growth mindset to diet.

            Growing children to have a healthy food mindset will be their unconsciousness food setpoint that they will take with them on the path of life.

            Imagine what they can achieve, what they can add to the world if they are healthy, vibrant adults.

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            Is Baby Health Luck of the

            Even though a baby seems fully formed, their gut isn’t. It can take up until they are 3 years to have a fully functioning gut. How do you make sure their gut is in tip-top shape?  Learn more here.

            Healthy Chocolate Chip Cookies

            The Healthiest cookies you can bake. Kid-friendly, good for your gut while tasting lip-smackingly good.

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            Baby Health Tips

            Baby Health Tips

            A Healthy Baby can seem like ‘luck of the draw’. But by taking care of an infant’s gut microbiome in their first 1,000 days you can raise a healthy baby and toddler who grow into healthy, thriving kids. These tips to a healthy baby will put your baby on a life-long health journey.

            Growth Mindset for Kids in Healthy Eating

            Healthy Chocolate Chip Cookies

            Healthy Chocolate Chip Cookies

            Healthy Chocolate-chip Cookies

            About this Recipe

            How can you make baking healthy?

            Use resistant starch to feed the good-gut bacteria, add in Sweet potato (Kumara for New Zealanders) for a prebiotic kick, use a sweetener that won’t leave your microbiome starving, flavour it with Pumpkin-spice for a tantalizing lift and top off with dark chocolate for an antioxidant boost.

             

            This healthy chocolate chip cookie recipe that won’t stick around for long.

            Ingredients

            • 1 cup of cooked sweet potato (you can also use cooked pumpkin)

            • Healthy Sweetener (see below)

            • 1/2 cup butter, softened

            • 1 egg

            • 2 tsp cinnamon

            • 1/2 tsp ginger

            • 1/2 tsp clove

            • 1/2 tsp nutmeg

            • 1/2 tsp salt

            • 2 tsp baking soda

            • 2 cups flour mixture (see notes)

            • 1/2 cup of dark chocolate chips

            Flour Mixture 

            Any flour will do. To add extra nutritious benefits I use 3/4 cup of resistant starch as a mixture of potato flour, green banana flour or tree nut flour with 1 1/4 cup of spelt flour, normal flour, gluten-free flour or buckwheat flour  – depending on my mood and what I have in my cupboards. 

            Sweetness

            Making cookies sweet and healthy can be an art. All the sweeteners I use are from a natural source (not made by a scientist in the lab) and ideally are packed full of other micro-nutrients. Here are a few of my favourite combinations to use in the healthy chocolate chip cookie recipe.

            Option 1: 1tsp monk fruit + 2 Tbsp maple syrup

            Option 2: 1/4 cup apple puree

            Option 3: 4 Tbps of honey

            (I am sure there are other combinations out there, contact me to share, I would love to hear what is working for you)

             

            Step by Step Instructions

            Step 1

            Heat oven to 180 degrees C

            Step 2

            Put the sweet potato, monk fruit, butter and egg in a blender and blend until smooth.

            Step 3

            Put the rest of the dry ingredients into a mixing bowl and mix together. 

            Step 4

            Pour the sweet potato blended the mixture into the dry ingredients and mix until well combines and one gloopy mess. 

            Step 5

            Mix in the chocolate chips.

            Step 6

            Roughly spoon about a heaped tablespoon of the mixture onto a tray lined with baking paper. (it doesn’t have to look perfect, a cookie blob is perfect)

            Step 7

            Put in oven and cook until slightly browned on the bottom. Roughly 20-30 minutes.

            Step 8

            Take out of the oven and once cool, store in snap lock container – if you’re going to keep for more than 3 days then store in the fridge.

            TIP: 

            Make a double lot of the cooked sweet potato and store the rest in the freezer for you’re next batch. 

            Healthy Chocolate-chip Cookies – YUM

            Child-friendly Winter-wellness Drinks

            Child-friendly Winter-wellness Drinks

            3 Child-friendly Winter-wellness Drinks

            Are your kids sick?

            Or, do you want to boost their immune system… so they don’t get those nasty bugs going around?

            These three Winter-wellness drinks are my go-to during the winter months.

            Boosting Vitamin C, giving their gut a kick or helping to keep hydrated – all needed during the winter months.

             

            Child-friendly wellness Orange Booster

            I grew up with my parents giving me lemonade when I was sick.

            A lasting tradition from when my great-great-grandmother would make her own.

            While lemonade now is low in nutritional value, we can expand our great-grandmother’s wisdom. Give your child’s vitamin C a boost with this Orange Booster in times of sickness.]

            Vitamin C is a key player in immune function

            Ingredients
            • Juice of 1 lemon
            • Juice of 2 Oranges
            • 2 tsp freshly grated ginger
            • 1 tsp freshly grated turmeric (optional)
            • 1 Tbsp honey (omit the honey if your child is under one)
            Method

            Mix all ingredients and use as a concentrate.

            To dissolve the honey, either give a blast in the blender with all the other ingredients (this also helps the little bits of ginger and turmeric mix in better for younger kids) – or melt the honey in Luke warm water and add to other juices.

            To serve

            To serve this concentrate add to water, fizzy water or serve as a hot toddy.

            I use ¼ of Orange tonic to ¾ water, you may want a little more or a little less…

            Gut Lovin’ Smoothie

            Food for Toddlers during a cold

            Kids can be ‘off’ food during a cold. THis is not a bad thing. But, the first food back should be easy to digest and full of nourishment for their immune system.

            Your gut is where 80% of your immunity is. Look after your child’s gut with this smoothie and their immunity will get a boost to help tip the balance of their bacteria to the good guys and they will be back on their feet in no time.

            Ingredients
            • 1 cup unsweetened Kefir (use coconut water instead of Kefir during the snotty nose, lots of mucus colds)
            • ½ Banana
            • 1 handful of frozen blueberries
            • Few leaves of spinach
            • ½  tsp freshly grated ginger
            • 1 tsp Beet kaavas (optional) 
            • 1 sachet Liposphere Vitamin C (optional)

               

            Method

            Put all ingredient is the blender and blend until well combined. Serve.

             

             

            Kefir – While you can your own either using diary grains or water grains, you can also get unsweetened dairy kefir at your local supermarket)

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            Coconut Water

            The Perfect Hydration for as Sick Toddler

            Ever wonder how to keep a toddler hydrated when sick?

            Coconut water is super easy to have on hand and ticks all the boxes when a child doesn’t feel like eating. This drink is great for staying hydrated and it tastes good, so your toddler will want to drink this one. 

            Coconut water is a:
            • Good source of lauric acid, which helps to boost immunity
            • Good source of electrolytes, helping your child to stay hydrated
            • Can help fight the bugs causing mild gastroenteritis.
            • Good carbohydrate source to help keep your little one’s energy up when food is off the menu
            Where to find coconut water?

            Either in supermarket, normally with the water (make sure the ingredients list says 100% coconut water).

            Or, use the water out of a young coconut.  Most supermarkets stock this in the fresh produce isle – check out this youtube video for the easy way to open young coconuts.

            Tip

            If your baby or toddler is refusing everything to drink, first make sure you see you doctor. In the meantime give them some frozen ice-cube coconut water. The cold sensation can be enough to get them through. 

            Want to Raise an Adventurous Eater?

            Get 10 bite-sized emails that takes you through the fundamentals of raising an adventurous eater. Practical tips you can start using today.

             

            Child-friendly Winter-wellness Overview

            Having a sick child can be frightening.  Make sure you know the signs of anything serious. But if they are just a little off and refusing to eat then make sure you keep them hydrated. Coconut water is perfect hydration for a sick toddler.

            When they do show more interest in eating, make a Gut Lovin’ Smoothie – its a perfect come back food for a toddler during a cold.

            To help keep the winter blues away, get some Vitamin C into them with the Child-friendly wellness orange booster. 

            But, a load of hugs will help and they will be back on their feet in no time. 🙂 

            Other Gut Lovin’ Recipes You May Like

            Kid Favourite Kraut

            This is my go-to for our families fermented goodness.  With a range of vegetables and the addition of orange, your kids will go crazy over this. 

            This is amazing for keeping kids healthy.

            Is Baby Health Luck of the

            I started making this for my 4th when I introduce solids.  But it has become the family favourite breakfast spread.  The addition of garlic boosts this already immunity-boosting spread.  

            7 Reasons Your Child Refuses Vegetables

            Children typically go through a phase where they look at vegetables (or new food) with the same disgust as a pregnant person feels when someone drops a stinky one.

            But, just like my babies who didn’t sleep through the night –  it can last longer than it needs to…

            Find out if you’re making the same mistakes I made first time around. 

            Want to Raise an Adventurous Eater?

            Get 10 bite-sized emails that takes you through the fundamentals of raising an adventurous eater. Practical tips you can start using today.

             

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            3 Child-friendly Winter-wellness Drinks

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