We all know how it goes at the dinner table some days! No matter how much coaxing, getting the kids to eat dinner can be the battle of the day.
Who better to ask how to deal with fussy little eaters than Super Mum, Chef, TV presenter, author and nutritionist Zoe Bingley-Pullin?
"For me, it’s all about food exploration. Let the kids interact with their food, choose what they want to try and be part of the process,” Zoe advises.
A few strategies that are top of her list are:
•Baby-led weaning – encourage kids to explore different texture and flavours.
•Limiting snacks – especially high-glycaemic snacks. This ensures kids are actually hungry at mealtimes and more open to trying new foods.
•Peer influence – if you are serving a new food, serve it in a relaxed environment with other kids who are enjoying it. Children are often more willing to try something when they see others eating it.
Her tips for easy meals to cook the kids include pasta:
"Pasta is always a great option - it’s simple, filling, and easy to pack with nutrition.
"I like using a high-protein pasta and blend my roasted vegetables into the sauce for extra nutrients. I’ll also add chickpeas for protein and top it off with good-quality Parmesan cheese and olive oil - it provides the perfect balance of protein, healthy fats and carbohydrates.”
As for healthy meals that don’t break the bank or take time to make?
Buying seasonal food keeps costs down and ensures better-quality produce. Zoe is a big believer in shopping at local markets and using legumes - they’re incredibly cheap and packed with nutrients.
"For protein, I buy cheaper cuts of meat that can be slow-cooked for amazing flavour. I also buy in bulk and freeze portions, especially lamb backstrap, which I always choose grass-fed for its superior nutritional value.”
Another tip:
When fruit like strawberries and blueberries are in season, buy extra and freeze them. The same goes for homemade sauces - a great sauce can completely transform a meal and is an easy way to add flavour and nutrition.
For a sugar-free snack for the kids, try Zoe’s rhubarb and cashew muffins.
