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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    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.


    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.

    Want to raise an Adventurous Eaters?

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

      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.

      Other Encouraging Healthy Eating for kids 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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      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.


      • 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. 


      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.


      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

      • 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)

      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.

      • 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)



      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)

      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.


      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.


      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. 🙂 

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      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

      How to Introduce Solids

      How to Introduce Solids

      How to Introduce Solids

      The Road Map to Successfully Introducing Solids

      How do you start introducing solids?  

      The foods, the texture, the equipment, the amount – it’s a lot to take in.

      Exciting but nerve-wracking in one ball of unknown.   

      Are you tempted to grab some rice porridge off the supermarket shelf and be done with it?

      Don’t, there are betting options…

      Let me tell you what they are.

      I have fumbled and stumbled my way through Introducing solids. It was not until I got 10 years down the track and doing it for the fourth time, I began to think, this is easy.


      Introducing solids is easy? 

      It got easier for me because I developed a road map to introducing solids. By my fourth, I knew what mattered, what didn’t matter and everything in-between.

      Want to know the road map that will not only be the best start but also put your little one on the road to being an Adventurous Eater?

      FIRST Foods Approach to Starting Solids


      Introducing solids to your baby has three main components…

      1. Providing your baby’s body with the nutrients he/she needs to grow today.

      2. Developing your baby’s immune system for short-term and life-long health

      3. Setting the stage for healthy eating habits

      Sounds like a lot. But not if you have a road map.


      Road maps have landmarks to help you identify that you are on the right track.  There are five land-marks to help you make sure you are on the right track when raising Adventurous Eaters.  These landmarks are F.I.R.S.T in FIRST foods…


      Sign up to get a step-by-step walkthrough of FIRST foods in a free email course + a 2-week Introducing Solids Schedule


      Introducing Solids F

      F: Feeding Your Baby’s Digestive System

      If there is one thing you could do as a parent that would lay the foundations for a healthy baby/child/teenager/adult-child would you do it? 

      Doing everything you can to help your babies gut health as good as it can be… is that one thing.

      If flour is the crux of bread then your gut health is the crux of a healthy immune system.

      Feeding your baby’s digestive system with homecooked vegetables and fruits, continue to breastfeed till your baby is one year or beyond, preparing foods to help make digestion easier are all things you can do give your baby’s gut a umph.

      Extra steps include giving your baby probiotic-rich foods such as giving a little saukerkurat juice or fermented kumara. Nourishing your baby with probiotic-rich foods is the perfect start.

      Introducing Solids I

      I: Ingredients – The best foods to start baby on

      Your baby’s stomach is small. The foods you feed your baby matter.

      Do you want to know the ideal foods to start on?

      The Best Foods For Your Baby Blog outlines in detail what foods and why, so make sure you check out that one.

      Check out this recipe… I made sure all 4 of my children started on this powerhouse of goodness.

      Introducing Solids R

      R: Relationship – fostering a healthy relationship with food

      Are you thinking about your baby having a healthy relationship with food?

      No? Neither was I.

      Are you thinking about how much solid food your baby should be eating?

      How much your baby ‘should be’ eating is the crux of a healthy relationship with food.

      When I first started to feed my baby, I wanted someone to tell me exactly how much she should be eating. Was is 170g or maybe start on 50g?

      I have learnt there are no concrete answers.

      Let your baby decide how much.

      Giving your child the say over how much they eat is the key to life-long healthy eating habits… And it starts when they are a baby.

      One of the signs that a baby is ready for solids is that they can turn their head away. Turning their head away in refusal of food is the sign they have had enough. Trust that.

      Going forward.

      I learnt the hard way that a healthy relationship with food starts when kids are babies.

      Their beliefs about food are grounded in their first year of eating.  I wrote Healthy Little Eaters for parents to help instil a healthy relationship with food in their children.  Although written for with toddlers in mind, the first 1/3rd of the book sheds lights on your unconscious beliefs. Beliefs that you will pass on to your children.  If you have ever said or got told “eat your broccoli and then you will get ice-cream” then you must read this to become conscious about these beliefs.

      Introducing Solids S

      S: Senses – Letting Babies explore when introducing solids

      What do mashed potatoes feel liked swished between your fingers?  Do you remember when you learnt what it felt like?

      Learning about food is so much more than just identifying the name of a food. Engaging your baby’s senses sets them to have up healthier food preferences, especially their sense of taste and texture in their first year of eating.

      For more on training your baby’s taste, make sure you sign up for the Introducing Solids free email course.


      Baby Led Weaning v’s Puree’s – which texture is best?

      What is best… Baby Lead Weaning(BLW) OR purees?

      There doesn’t have to be an either-or an OR… You can do both.

      Chewing and swallowing is a leant skill. Combining BLW and purees, for example, Liver & Kumara Puree with paprika Kumara bites in one meal is an easy solution.

      There are no ‘right’ answers here. Work out what best suits you and your baby.

      Introducing Solids T

      T: Timing – When to introduce baby food

      When to start solids, what time of day are questions easy to answer.

       Sign up to the FIRST foods first two weeks email course for more on what time of day is best.  

       The other big T in FIRST is Temperament.  Both theirs…. and yours.  Laying the foundations to good eating habits is seeded with the enjoyment of healthy food.

      I am sure you can relate when I say, I don’t enjoy anything when I am being forced into it.

      My temperament has changed 100-fold over the past 10 years when feeding my children. In hindsight, I can now see that I was 100 per cent responsible for the dinner tantrums my oldest frequently had.

      Don’t make the mistakes I made, get Healthy Little Eaters to understand more.


      To be introduced to each landmark step-by-step, with specific foods for first bites make sure you sign up for Introducing solids email course, you will come out the other end more confident with what you serve your baby during their first bites and the direction to take going forward.


      Tick all the boxes the first time.

      Get Introducing Solids right with this step-by-step email course. The Road Map to your baby’s first bites

      Summing up How to Introduce Solids

      F – Feeding Digestive System – Gut health is the crux to life-long health

      I – Ingredients – Nutrient dense, your baby’s stomach is small

      R – Relationship – let your baby have the lead on ‘how much’

      S – Senses – engage their sense though different textures and flavours

      T – Timing and Temperament – Is your baby ready for solids? Make sure they are happy and not too hungry when you first start solids.


      How to Introduce Solids is not hard if you have the road map.  Make it easier on yourself and either follow the one I lay out in FIRST foods Approach.

      … Or make up your own. Following a path when parenting makes decisions that much easier while making confusion that much less.

      All the best



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      The Best First Foods For Your Baby

      What are the best foods to start your baby on?  

      From ideal to best specific foods for your baby’s needs. Plus an introducing solids first-week schedule.

      Is Baby Health Luck of the Draw?

      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. 

      Baby Liver Puree

      A power-house of goodness. If there was one puree to feed your baby, this would be it. 

      Tick all the boxes the first time.

      Get Introducing Solids right with this step-by-step email course. The Road Map for your baby’s first bites


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      Kids Favourite Sauerkraut

      Kids Favourite Sauerkraut

      Kids Favourite Sauerkraut

      About this Recipe

      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. 

      The make a vibrant addition to the kindy lunches and also an extra boost to any puree’s you may be doing. 

      How to Get Picky Eaters t0 try?

      Getting kids to try any new food can be hard. To make it fun in our family – we played who can keep a straight face while trying sauerkraut.  The taste can be quite sour when trying it for the first time… so try and keep a straight face… you and your kids.


      • 1 head of white cabbage, core and shredded  

      • ½ head of red cabbage 

      • 1 large Daikon  

      • 4 large carrots 

      For the Brine:  

      • 1 stick of Celery 
      • 2 Beetroot 
      • Orange – peeled 
      • Salt 
      • Filtered Water 
      • Culture starter (optional)

      Step by Step Instructions

      Step 1

      Strip off a few outter leaves and set aside. Core cabbages (white and red).

      Step 2

      Shred the cabbage to desired thickness and placing all shredding cabbage in large bowl 

      Step 3

      Grate daikon and carrots and add to shredded cabbage, mix until vegetables blended.

      Step 4

      Make a brine by blending, 2 handfuls of vegetable mix, beetroot, celery, culture starter, orange, salt and water

      Step 5

      Pour brine over the bowl of vegetables and let sit for a few hours.

      Step 6

      Place mixture in sterilized mason jar(s), pressing down every few handfuls.  

      Step 7

      Place cabbage leaf to cover top and weight it down with cabbage core (vegetable mixture should be all submerged under the brine).

      Step 8

      Let sit for 3 – 7 days depending on temperature  (put jar on a plate to catch any liquid that seeps out during fermentation)

      Step 9

      Discard the cabbage core and outer leaf that was holding the vegetable mixture under the brine and serve with breakfast, lunch and dinner! YUM

      You will now that fermentation has started as you will see bubbles in the mixture.

      Fermented Foods Kids Love

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      Liver Puree

      Liver Puree

      About this Recipe

      At 6 months of age, your baby’s iron stores will start to decrease.  Liver is the powerhouse of baby’s foods – nutrient-dense, high in iron (an iron your baby will easily absorb) and easy to digest.

      Your baby does not eat large amounts, to begin with, so, liver is the perfect choice to start solids with, as what your little one does get, will be jam-packed of nutrients.

      The best bang for your buck! 


      • 150g chicken liver
      • 1 medium Kumara – peeled and chopped into bite
      • 1 cup Chicken Stock (or water)
      • 2 Tbsp Coconut oil
      • 1/2 onion
      • parsley

      Buy the cleanest source you can, pasture-raised organic if possible.

      Step by Step Instructions

      Step 1

      Boil Kumara in chicken stock with pot lid on, until it is soft. Add more liquid when needed.

      Step 2

      While Kumara is cooking, melt coconut oil in a fry pan and cook onions until they are soft. Remove from pan and keep to one side

      Step 3

      Fry chicken livers in unwashed onion pan until cooked.

      Step 4

      Put all ingredients, kumara with stock, chicken livers and onion with parsley into a blender and blend until desired consistency.

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