Getting kids to eat their veggies can sometimes feel like a battle of epic proportions. Did you know that around 25% of 2-year-olds are considered picky eaters, refusing to try new foods or sticking to the same ones over and over? This common challenge raises an important question: How do you encourage a child who refuses to eat?In this article, we've put together tips and strategies to turn mealtime into a positive experience for your family. Discover fun, practical ways to make eating enjoyable and engaging.Revamp Your Family Dinners – Grab Your Guide Today!Sick of those mealtime standoffs and eager to rediscover the joy of family dinners? Dr Nick Fuller’s book, Healthy Parents, Healthy Kids, is here to help! Packed with clever tips and tricks from Australia’s top expert on childhood obesity, this book shows you how to turn picky eaters into enthusiastic foodies. Wave goodbye to dinner dilemmas and say hello to tasty, healthy meals everyone will love. Snag your copy of Healthy Parents, Healthy Kids today and start creating fun, fuss-free mealtime moments!10 Ways to Encourage a Child Who Refuses to EatMealtime battles don’t have to be the norm. With a touch of creativity and the right strategies, you can make eating a fun and rewarding experience. Explore these 10 tips to help your child develop a healthy and happy relationship with food.1. Understand Their Reasons Why might your child be turning up their nose at dinner? It could be anything from irregular eating habits or too many snacks to distractions like toys or tech at the table. Sometimes, they might even have sensory sensitivities or health issues causing discomfort. Understanding why your child is a fussy eater involves observing their eating patterns and reactions to identify the issue. Adjust meal times, cut back on snacks, or consult with a paediatrician to get to the bottom of it.2. Create a Routine When kids go through the same routines repeatedly, their brains build stronger connections that help them feel safe and secure. So kids thrive on consistency, and mealtimes are no exception. Setting specific times for breakfast, lunch, and dinner helps regulate their hunger and appetite. A solid routine not only reduces resistance but also instils a discipline that can benefit other areas of their lives.3. Get Them Involved in Cooking A study shows that letting kids help out in the kitchen can actually boost their veggie intake. So let your child wash fruits, mix ingredients, or pick recipes. This involvement can help spark their interest in the food they’re preparing and make them more likely to try new things. It’s also a great chance to teach them about nutrition and where food comes from.4. Make Food Fun Create smiley faces with pancakes, colourful fruit skewers, or veggies in fun shapes. Try themed meals, like an ‘Under the Sea’ dinner with fish-shaped sandwiches and blue rice. Keeping mealtime exciting and varied can make trying new foods more appealing.5. Offer Healthy Choices Give your child the power to choose by offering two or three healthy options. This way, they can assert their independence while you ensure they’re eating well. For example, let them pick between carrots or cucumbers for a snack. It’s a great way to introduce new foods without making them feel overwhelmed.6. Eat TogetherKids are great at picking up on what their parents do. A study shows that leading by example is a game-changer for healthier eating habits. When they see their parents and siblings diving into a variety of foods with enthusiasm, they’re more likely to do the same. So, make family dinners a fun and positive experience! Gather everyone around the table as often as possible, serve up delicious dishes, and enjoy the time together. Chat about your day, share stories, or just savour the moment. It’ll turn mealtime into something your child looks forward to rather than dreads.Want to make mealtimes a breeze? Visit our Education section for top tips on creating the perfect dining environment!7. Minimise DistractionsCreate a distraction-free dining zone to help your child focus on their meal. Turn off the TV, stash away electronic devices, and clear away toys from the table. This helps your little one tune into their hunger and fullness cues, making them more aware of their eating habits. A calm mealtime setting also gives everyone a chance to connect and enjoy each other’s company.8. Praise Positive BehaviourWhether it’s trying a new veggie or finishing their plate without fuss, shower your child with praise. Acknowledging their positive choices boosts their confidence and makes mealtime a lot more enjoyable. Focus on the good stuff and keep things upbeat. This will help your child be more excited to join in the fun.9. Be Patient and Avoid PressurePatience is your best friend when dealing with picky eaters. Remember, kids’ appetites can vary from day to day, so don’t stress if they’re not gobbling everything up. Offer new foods alongside their favourites and let them try a small bite without any pressure. It might take a few tries before they warm up to new tastes, so keep the atmosphere light and relaxed. Over time, they’ll start exploring new flavours with more enthusiasm.10. Consult a ProfessionalIf you’re worried about your child’s eating habits or nutrition, don’t hesitate to seek professional advice. A paediatrician or dietitian can offer tailored advice and check if there are any underlying issues affecting your child’s diet. They’ll provide practical tips and reassurance to help ensure your child is getting the nutrients they need while developing healthy eating habits. For additional insights, check out our Resources section at Feeding Fussy Kids.The Bottom LineTurning mealtime struggles into moments of joy and connection is totally possible with the right approach. We’ve covered some great tips to turn eating from a struggle into a family-fun event. From understanding your child’s reasons for being a picky eater to creating fun, engaging family meals, these tips can make a big difference.Patience and consistency are key in this journey. With a bit of creativity and persistence, you’ll help your child develop a healthier relationship with food and make mealtime something everyone looks forward to.Stay informed! Subscribe to receive cutting-edge strategies, expert tips, exclusive offers, and insightful updates straight to your email.Click HereMeet Dr Nick FullerMy StoryAs a father, I know first-hand that raising healthy and happy children is tricky. Children are fussy, particularly at the end of the day when they are shattered. We also live in a society where companies seek to profit from what we feed our kids; incorrect and damaging advice is pushed on us and marketed towards our children, and we have no time.But with these recipes and resources, you and your children can enjoy simple and well-founded food and lifestyle choices for lifelong health.

If you’re on the hunt for meals that can please even the pickiest eaters without spending hours in the kitchen, you’re in for a treat! We’ve put together some fantastic 30-minute recipes that are as quick to make as they are delicious. 10 Best 30 Minute Meal Recipes For Picky EatersShort on time but need to please a picky eater? These 10 quick and tasty recipes are perfect for busy days when you want to serve up something they'll actually eat!Paprika Chicken And QuinoaPerfect for a mid-week meal, this dish is quick to prepare and features wholesome, staple ingredients. It’s also ideal for prepping ahead and packing for lunch throughout the week. The fresh herbs bring a burst of flavour, but feel free to substitute with whatever you have available. Type: Chicken, Gluten FreeServes 6Prep Time: 10 minutes Cooking Time: 30 minutesIngredients1 cup quinoa 1 bunch of parsley, chopped Handful mint leaves, choppedHandful coriander leaves, chopped 1 punnet cherry tomatoes, halved3 spring onions, sliced Zest of 1 lemon1 tablespoon olive oil3 large chicken breast fillets 1 sprinkle paprika6 tablespoons Greek yoghurt For the dressing:2 tablespoons olive oilJuice of 1 lemon1 teaspoon paprika1 teaspoon cuminCracked black pepperRecipeCook the quinoa according to packet instructions, then drain and set aside to cool. To make the dressing combine the oil, lemon juice, paprika, cumin and pepper in a small bowl and stir to combine. Reserve some of the dressing for serving, and the rest for the salad. To assemble the salad add the cooked quinoa, parsley, mint, coriander, tomatoes, spring onions and lemon zest to a salad bowl and toss together. Add the salad dressing and stir through. Heat a large non-stick frying pan over medium-high heat. Mix the olive oil with a sprinkle of paprika and rub over both sides of the chicken breast. Add the chicken to the pan and cook for 8-10 minutes on each side until cooked through.To serve: Divide the quinoa between 6 serving bowls. Slice the chicken breast and arrange on top of the quinoa in each bowl. Serve with a tablespoon of the Greek yoghurt, and drizzle with the remaining salad dressing. Enjoy!Here’s a tasty treat to add to your meal lineup: give Baked Lemon Chicken a whirl! It’s a super simple, flavour-packed dish that even picky eaters will devour. Quinoa With Roast Zucchini, Pumpkin And PestoThis vegetarian dish is bursting with delightful flavours, thanks to the cinnamon paired with zucchini and pumpkin. If you’re out of homemade pesto, no worries—store-bought will do just fine. Just keep in mind that it might not match the homemade version in flavour or nutrition.Type: Vegetarian, Gluten Free, Contains NutsServes 4Prep Time: 10 minutesCooking Time: 30 minutesIngredients2 large zucchinis, cut into large pieces500g pumpkin (any variety), peeled and cut into bite-sized pieces2 tablespoons olive oil1 teaspoon ground cinnamon½ cup (95g) quinoaJuice of 1 lemon2 tablespoons chopped flat-leaf parsley1/3 cup (90g) homemade pestoRecipePreheat the oven to 180°C and line a baking tray with baking paper.Place the zucchini and pumpkin on the prepared baking tray, drizzle over the olive oil and sprinkle with cinnamon. Gently toss to coat, then spread out in a single layer.Bake for 30 minutes or until the pumpkin is tender.Meanwhile, cook the quinoa according to the packet instructions. Remove the vegetables from the oven and combine with the quinoa, lemon juice, parsley and pesto.Serve in bowls and enjoy.Tip: On time-poor days, cut the pumpkin into smaller pieces as this will reduce the cooking time. Miso Salmon With Green VeggiesThis dish is a breeze to make and super versatile. If you’re missing any of the veggies listed, just swap in whatever you have on hand. It’s also great served with rice or quinoa for a complete meal.Type: Fish, Gluten Free, Lactose FreeServes 2Prep Time: 35 minutesCooking Time: 30 minutesIngredientsTwo pieces of salmon, skin on1 sweet potato, diced into bite-sized pieces1 teaspoon olive oil1 handful edamame beans, shelled or in pods1 cucumber, diced1 spring onion, slicedFor the marinade:2 teaspoons white or yellow miso paste2 cloves garlic, finely chopped1 teaspoon olive oil1 small squirt honeyFor the dressing:2 teaspoons white or yellow miso paste 2 teaspoons tahini Juice of half a limeHot waterRecipeCombine the marinade ingredients in a small bowl and mix to combine. Add the salmon fillets and coat in the marinade. Place in the fridge for at least half an hour to marinate.Preheat the oven to 200°C and line a baking tray with baking paper. Place sweet potato on the tray with a teaspoon of olive oil. Bake for 15-20 minutes until starting to brown.Remove the baked sweet potato from the oven and set aside. Place the salmon fillets onto the oven tray and drizzle with the excess marinade. Place into the oven for 5 minutes, then turn the fish over to its other side and cook for another 5 minutes. Meanwhile, cook the edamame according to the packet directions. Combine edamame with the cucumber, spring onion and baked sweet potato.To make the dressing combine miso paste and tahini in a small bowl and whisk together. Whisk in the lime juice and enough hot water to create your desired dressing consistency. To serve, add the veggie mix to two serving plates and top with the salmon fillets. Top with the dressing and enjoy!Mediterranean Chicken Here’s another easy and delicious dinner idea that keeps things simple with minimal clean-up! Why not double the recipe and have extra on hand for the week? You can use leftovers for a quick lunch or reheat for a hassle-free dinner. It’s a great way to save time and effort during those busy days. Type: Gluten Free, Lactose Free, ChickenServes 4Prep Time: 5 minutes Cooking Time: 20-30 minutesIngredients3 tablespoons olive oil2 cloves garlic, crushed1 tablespoon dried oregano1 teaspoon dried thymeSprinkle of salt and pepper3 lemons4 small chicken breast fillets1 cucumber, chopped1 punnet cherry tomatoes, chopped,Handful parsley leaves, chopped1 avocado, choppedRecipePreheat the oven to 200°C.In a large bowl combine 2 tablespoons of olive oil, garlic, oregano, thyme, and a sprinkle of salt and pepper. Mix well to combine.Add in the chicken and toss well to coat in the marinade.Transfer the chicken and the marinade to a small baking dish. Quarter 2 of the lemons and arrange around the chicken.Place into the oven and bake for 20-30 minutes, until the chicken breast is cooked through.Meanwhile, prepare the side salad. Add the cucumber, tomatoes, parsley, and avocado to a bowl. Squeeze in the juice of the 1 remaining lemon and add the remaining 1 tablespoon of olive oil. Stir well to combine. Divide the side salad between 4 serving plates. Once the chicken is cooked, divide between the 4 serving plates. Serve with a baked lemon wedge alongside, to squeeze over the chicken. Enjoy!Butternut Pumpkin SoupUsing butternut pumpkin gives this soup a wonderfully sweet and creamy texture, making it ideal for those cooler days. Also, it’s perfect for batch cooking—just store it in the fridge or freezer for easy meals all week long. For an extra treat, serve it with some crispy toasted wholemeal bread.Type: Vegetarian, Gluten FreeServes 6Prep Time: 10 minutesCooking Time: 25-30 minutesIngredients1 tablespoon olive oil1 garlic clove, crushed1 onion, diced1 large butternut pumpkin, approximately 1kg, peeled and diced3 small slices fresh turmeric (skin on), or 1 teaspoon dried turmeric1 teaspoon cumin1 litre vegetable stockCracked black pepperGreek yoghurt to serve, if desiredRecipeHeat a large pot over medium heat. Add the olive oil, garlic and onion. Cook for 5-10 minutes until softened. Add the chopped pumpkin to the pot along with the turmeric and cumin. Stir to combine and cook for a couple of minutes. Pour over the vegetable stock and turn up the heat to bring to the boil. Reduce the heat and allow the soup to simmer for 15 minutes or until the pumpkin is tender and falling apart when stirred.  Remove the soup from the heat and use a stick blender to blend the soup until smooth. Alternatively, allow the soup to cool slightly before blending in batches in a blender. Return the soup to the heat to ensure it is heated through before serving. Divide between serving bowls and top with a dollop of Greek yoghurt and cracked black pepper. Enjoy! For a fun and tasty twist on your usual pumpkin recipes, give this Healthy Pumpkin Pasta a go. It’s a delightful way to enjoy pumpkin in a whole new way!Leek And Potato SoupTry this classic leek and potato soup with a delicious twist—fennel! The fennel adds a fantastic depth of flavour to this creamy delight. It’s also ideal for batch cooking; just store in the fridge or freezer for for future meals. For an extra touch, you can toss in some chunks of white fish at the end and let them simmer in the soup for a few minutes to cook through.Type: Vegetarian, Gluten FreeServes 4Prep Time: 5 minutesCooking Time: 25-30 minutesIngredients1 tablespoon olive oil1 large leek, thinly sliced1 large bulb of fennel, chopped1L vegetable stock4 large potatoes, peeled and chopped1 tablespoon parsley100ml milkCracked black pepperRecipeHeat a large saucepan or pot over medium heat. Add the olive oil, leek and fennel. Reduce heat to low and cook for 10 minutes until softened, stirring occasionally. Pour in the vegetable stock and add the potatoes. Increase the heat to medium and bring the soup to a simmer for 15-20 minutes until the potatoes are softened. Remove approximately half of the soup and add to a blender with the parsley, then blend until smooth. Pour this back into the pot with the remaining soup. Add in the milk and simmer for a couple more minutes.  Serve the soup with cracked black pepper and a sprinkle of parsley. Enjoy!Homemade Chicken TortillasMaking your own tortillas might seem a bit ambitious, but the flavour payoff is well worth it. This dish is also great for entertaining—serve all the ingredients on the table and let your guests create their own tortillas. It’s a surefire way to impress and make your dinner party a hit with your homemade touch.Type: ChickenServes 6-8Prep Time: 30 minutes + 30 minutes resting time Cooking Time: 15 minutesIngredients3 cups wholemeal or whole wheat flour 2 tablespoons olive oil1 cup warm water2 large chicken breasts, sliced into stripsJuice of 1 lime2 tablespoons coriander leaves, chopped1 bag baby spinach1 punnet cherry tomatoes, halved½ red onion, thinly sliced1 avocado, sliced Greek yoghurt, to serveRecipeAdd the flour to a large bowl and make a well in the centre. Pour the olive oil and warm water into the centre and mix until ingredients just come together. Tip out onto a clean surface and knead the dough for approximately 2-3 minutes until smooth. Place dough back into bowl and cover, then allow to rest for 30 minutes. Once the tortilla dough has rested, divide it into 16 small balls of roughly the same size. Sprinkle some flour on your bench and rolling pin, then roll out each ball of dough into a thin circle shape resembling a tortilla.Heat a large non-stick frying pan over medium-high heat. Place one circle of tortilla dough into the pan and cook for 1 minute. It should start to form bubbles and turn slightly golden. Flip over and cook the second side for another 1 minute. Remove the tortilla and place onto a plate. Repeat with remaining dough balls. Stack cooked tortillas on a plate and cover with a pan lid or tea towel to keep warm, or place in the oven at a low temperature to keep warm until serving.To cook the chicken, heat a large non-stick frying pan over medium heat. Add the chicken breast and cook for around 5 minutes on each side until cooked through. Remove from the heat, then squeeze over the lime juice and add the coriander. Stir to cover the chicken then set aside.Serve the warm tortillas on the dining table with the cooked chicken, spinach, tomato, onion, avocado and Greek yoghurt and allow guests to fill their own tortillas with the toppings. Enjoy!Wholegrain Seeded Rye LoafWe opted for a rustic round loaf shape by baking it on a flat tray, but if you prefer a classic loaf, feel free to use a loaf tin instead—just keep an eye on it, as baking times may differ. You can also mix and match seeds according to your taste. Remember to start the recipe ahead of time, as the dough needs plenty of time to rise. Type: Vegetarian, SnacksMakes 1 large loafPrep Time: 20 minutes + 2 ½ hours rising timeCooking Time: 30 minutesIngredients2 ½ cups wholemeal flour1 2/3 cup wholegrain rye flour1 teaspoon salt2 ½ teaspoons dried yeast (1 sachet) ¾ cup sunflower seeds½ cup pepitas¼ cup sesame seeds2 tablespoons poppy seeds1 tablespoon golden syrup or honey320ml warm waterOlive oil sprayRecipeTo a large mixing bowl add the wholemeal flour, rye flour, salt and yeast. Reserve ¼ cup of the mixed seeds for later, then add the remaining sunflower seeds, pepitas, sesame seeds and poppy seeds to the mixing bowl. Stir to combine, then form a well in the centre. Add the golden syrup and warm water to a jug and stir to combine. Add the water and syrup mixture to the mixing bowl, then mix well to combine. If the dough does not come together you can add a little more water. Tip the dough out onto a lightly floured surface and bring together into a ball. Knead the dough, sprinkling more flour as you go if necessary to stop it sticking, for 5-10 minutes until smooth. Place the dough into a bowl lightly sprayed with olive oil spray, cover with a tea towel and place in a warm spot to rest for 2 hours. Line a flat baking tray with baking paper. Tip the dough back onto your bench and punch in the middle to knock out the air. Form into a ball shape, then roll the top and sides of the dough in the reserved mixed seeds. Place onto the baking tray, cover and allow to rest for a further 30 minutes.Preheat the oven to 200°C. Once the dough has risen, use a sharp knife to slice a criss-cross pattern on the top of the loaf. Bake in the middle rack of your oven for 30 minutes until golden on top. The loaf should sound hollow when tapped. Allow to rest and cool for at least 15 minutes before removing from the tray and slicing into thin slices. Tip: This bread stores well in the freezer. Slice the loaf and freeze, then pop it in the toaster before eating. Beef And Lentil BologneseThis pasta recipe is a must-have for your cooking collection. With lentils added in, you can cut back on meat without sacrificing taste. In addition, you can amp up the sauce with extra veggies, like mushrooms, for even more flavour and nutrition.Type: Contains Meat, Lactose FreeServes 4Prep Time: 5 minutesCooking Time: 30 minutesIngredients300g wholemeal fusilli pasta 1 tablespoon olive oil1 clove garlic, minced1 onion, finely diced1 carrot, finely diced1 teaspoon cumin1 teaspoon oregano250g lean beef mince1 tablespoon tomato paste1x 400g tin crushed tomatoes½ cup vegetable stock1x 400g tin lentils, drained and rinsedSprinkle of salt and pepperHandful of basil leaves, to serveRecipeBring a large saucepan of water to the boil over high heat. Add the fusilli pasta and cook for approximately 12 minutes until al dente. Drain. Meanwhile, heat the olive oil in a large pan over medium heat. Add garlic clove and onion and sauté for 5-10 minutes until soft. Add carrot, cumin and oregano and cook for another 5 minutes, stirring occasionally. Add in the beef mince and use a spoon to break it apart whilst cooking. Once the meat has browned, stir in the tomato paste and pour the crushed tomatoes over. Add in the stock, then allow the sauce to simmer for 10-15 minutes until thickened. Once the sauce has thickened, stir through the lentils and a sprinkle of salt and pepper, and leave on the heat for a couple more minutes until the lentils have heated through.  To serve, divide the pasta between 4 serving bowls and top with the Bolognese sauce. Top with torn basil leaves and enjoy!Lentil DhalLentils are an excellent plant-based protein and fibre source. This recipe uses dried lentils, available at most supermarkets and health food stores. For a cool touch to balance the chilli's heat, consider adding a dollop of plain yoghurt on top.Type: Vegetarian, Vegan, Gluten Free, Lactose FreeServes 6Prep Time: 5 minutesCooking Time: 30 minutesIngredients1 ½ cups dried brown lentils, rinsed1 tablespoon olive oil1 onion, diced1 tablespoon cumin1 tablespoon turmeric powder1 tablespoon curry powder1 teaspoon chilli powder1 tablespoon garlic, minced1 tablespoon ginger, minced1x 400g tin diced tomatoesCooked basmati rice, to serveCoriander, to serveRecipeAdd the lentils to a large pot and cover with cold water. Bring to the boil, then reduce heat and simmer for 10 minutes. Drain the lentils and set aside.  Return the pot to the stove over a medium heat. Add the olive oil and onion and cook for a couple of minutes. Add all the spices, garlic and ginger and cook for another 5 minutes stirring occasionally.  Pour in the tomatoes and ½ cup water. Bring to a simmer and cook for a further 15 minutes, stirring occasionally. If the mixture becomes too dry, stir through a bit more water and continue simmering. The liquid should be absorbed and the lentils soft.    Serve the dhal with basmati rice, and sprinkle with coriander to serve. Enjoy!The Bottom LineBusy evenings? No problem! These 30-minute meals are your new best friend. Perfectly crafted for picky eaters, they pack in flavour and nutrition without eating up your time. With easy ingredients and simple steps, you’ll have a tasty dinner ready in no time. Say hello to stress-free meals that’ll win over even the fussiest eaters!Hungry for more quick and healthy recipes? Visit our Recipes section!

Food rejection can be a real headache for parents, with 20% to 30% of kids putting up a fuss at mealtime. If your one-year-old is already showing signs of being a picky eater, you’re right in the middle of a classic toddler phase! It’s completely normal for little ones to turn up their noses at new foods and create a bit of mealtime chaos.Here’s the bright side—turning mealtimes into a fun and stress-free experience is totally achievable. We’ve put together some handy tips and tricks to help you handle your baby’s picky eating habits. Read more.Transform Your Family Mealtime – Get Your Guide Today!Are family meals feeling more stressful than fun? Turn things around with Dr Nick Fuller's Healthy Parents, Healthy Kids. As a leading expert in childhood obesity in Australia, Dr Fuller shares effective strategies to tackle picky eating and make mealtimes a joy for everyone.Say goodbye to mealtime stress and hello to delicious, nutritious dinners. Grab your copy of Healthy Parents, Healthy Kids now and start creating happy, healthy family meals today!Understanding Picky Eating in One-Year-OldsWhat does a fussy eater mean? In simple terms, it’s when your little one suddenly decides that their once-loved foods are now completely off-limits. At one year old, it’s totally normal for kids to start showing preferences—or rather, strong opinions—about what they want to eat. This phase can be marked by food rejections, playful messes, and some seriously dramatic reactions to anything new on their plate.At this stage, your baby is exploring their world, and food is just another part of that adventure. They might be hesitant to try new textures or flavours, which is their way of asserting independence and figuring out what they like. It’s not about being stubborn; it’s part of their growth and development.Causes of Picky Eating in One-Year-OldsWhen it comes to one-year-olds and picky eating, a study shows that a few key factors come into play. First, mum’s eating habits can have a big impact. If she’s making healthy choices when the little one turns one, the chances are good that the child will follow suit and be less fussy with their veggies. Early feeding practices also matter—introducing lumpy foods too late (after 9 months) or cutting back on breastfeeding too soon can lead to more picky eating. On the flip side, getting veggies into their diet early (between 4 and 5 months) can help prevent fussiness down the road.Temperament plays a role, too. If your one-year-old tends to be a bit emotional and mum is feeling stressed or anxious, picky eating might become more likely. And if your child is already showing signs of being choosy around 15 months and you’re worried about it, the chances of them being picky later increase. But if you stay relaxed, there’s a good chance they’ll grow out of it.Other common reasons why one-year-olds suddenly get fussy with food are:Preference for Familiar Foods: Toddlers love sticking to what they know, especially when it comes to food. New dishes? No thanks! It’s not just about being stubborn, though—it’s part of growing up. Familiar foods make them feel safe and comfortable. Sensory Sensitivity: Ever notice how certain foods are a no-go just by how they look or smell? One-year-olds can be picky about textures, colours, and even smells. Something too mushy, too bright, or a bit smelly might send them running. Independence and Control: Your little one is starting to flex their independence muscles, and food is one of the first ways they can make choices. If they’re only eating certain foods, it’s likely their way of saying, ‘I’ve got this!’ Small Appetite: After turning one, your toddler’s growth slows down, which means their appetite might shrink a bit too. Don’t worry if they’re not eating as much, as it’s totally normal. What seems like picky eating could just be them eating less because they’re not as hungry. However, it's worth noting that weight faltering can be more common in children during this stage.Distractions During Meals: Toddlers are easily distracted, and if there’s too much going on, mealtime can quickly turn into playtime. TV, toys, or a busy room can make it hard for them to focus on food. How to Handle Picky Eating in a 1-Year-Old BabyDealing with a picky eater? Here are some fun, low-pressure ways to help your little one explore new foods while keeping mealtimes smooth and happy.Offer ChoicesTurn mealtime into a mini-adventure by giving your toddler a say in what’s on their plate. Offer a couple of healthy options and let them pick—suddenly, they’re in control (in the best way). It’s not just about filling their belly; this simple choice boosts their confidence and decision-making skills. In addition, you get to make sure everything on offer is nutritious!Introduce New Foods SlowlyThinking how to get a fussy eater to try new foods? No need to go all-in with a plate full of new foods. Start small by adding a little something new alongside their favourites. Think of a tiny piece of broccoli next to their beloved apple slices. It keeps things low-key and makes new foods seem less intimidating. Before you know it, they might just surprise you by reaching for the greens.Create a RoutineKids thrive on routine, especially when it comes to food. Set regular meal and snack times to help them know when food is coming, which can reduce fussiness. A predictable schedule gives them a sense of control and comfort, turning mealtime from a battle into a familiar part of their day.Lead by ExampleYour toddler watches your every move, especially when it comes to food. If they see you enjoying a variety of healthy foods, they’ll be more curious to try them too. So, go ahead and munch on those veggies—it’s like showing off how cool healthy eating can be!Keep Meals PositiveMake mealtime a relaxed, happy occasion. Skip the pressure to eat certain things, as it will only make them more resistant. Instead, focus on making meals fun! Celebrate little wins, like when they take a tiny bite of something new. That positive vibe will encourage them to keep exploring new tastes without feeling forced.Looking for more tips to make mealtime a breeze? Check out our Resources section for loads of expert advice and fun solutions to turn your little one’s eating habits around!Be Patient with RejectionIt’s totally normal for your little one to reject new foods, even multiple times. Don’t give up! Keep offering new food every now and then, without pushing too hard. Patience is key. Eventually, they may come around and try that mystery veggie you’ve been sneaking onto their plate.Involve Your Child in Food PreparationGet your toddler in on the kitchen action. Let them help with small tasks like washing veggies or stirring ingredients. When they’re involved in making their food, they’re more likely to be curious about eating it. Plus, it’s a fun way to teach them about healthy eating early on.Want to make meals even more fun? Check out these fun recipes to tempt your picky eater’s taste buds and make mealtime exciting!Final ThoughtsDealing with a picky eater at one year old? It takes a mix of patience, understanding, and a sprinkle of creativity. Make mealtimes fun and stress-free by offering a variety of choices and slowly introducing new foods. This way, your toddler can explore a healthier and more diverse diet without any fuss. Involving them in meal prep can also spark their interest in food and teach them some valuable nutrition lessons. With a bit of consistency and a gentle touch, you’ll help your little one develop a taste for new foods and build great eating habits that’ll stick around for life.Don't miss out! Join our mailing list to receive the latest tactics, professional guidance, special deals, and supportive insights directly in your inbox.Click HereMeet Dr Nick FullerMy StoryAs a father, I know first-hand that raising healthy and happy children is tricky. Children are fussy, particularly at the end of the day when they are shattered. We also live in a society where companies seek to profit from what we feed our kids; incorrect and damaging advice is pushed on us and marketed towards our children, and we have no time.But with these recipes and resources, you and your children can enjoy simple and well-founded food and lifestyle choices for lifelong health.

In recent years, the number of people with autism in Australia has really grown. Back in 2009, there were around 64,400 people with autism. Fast forward to 2015, and that number jumped to about 164,000, according to the Australian Bureau of Statistics.Autism affects how kids interact with the world, and this often extends to their eating habits. Many of the kids with autism face specific preferences or aversions to certain foods, which makes mealtimes a battleground of sorts. Curious about how you can support your autism picky eater and make mealtimes less stressful and more satisfying? Let us explore practical strategies to turn mealtimes into a more enjoyable experience for both you and your little one.Revamp Your Family Meals – Get Your Guide Now!Is your dinner time feeling more like a hassle than a family bonding moment? Turn things around with Dr Nick Fuller's book, Healthy Parents, Healthy Kids. Dr Fuller, a top childhood obesity expert in Australia, shares fantastic tips and advice to address picky eating and make mealtime enjoyable for everyone.Say goodbye to mealtime stress and hello to delicious, nutritious dinners. Grab your copy of Healthy Parents, Healthy Kids today and start creating happy family meals!What Is Autism?Autism is a neurodevelopmental condition that can show up in different ways and last a lifetime. It often becomes noticeable in early childhood and is mainly marked by challenges with social interaction and communication, along with a love for repetitive behaviours and specific routines.According to studies, some things that might make developing ASD more likely are:Having a sibling with ASDBeing born to older parentsHaving certain genetic conditions like Down syndrome or Fragile X syndromeBeing born with a very low birth weightHow Autism Influences Picky EatingChildren with autism often prefer routine and sameness, which can show up in their food choices too. Research shows that kids with autism are more likely to show challenging eating and feeding habits. Some kids might refuse or avoid eating certain foods because of their sensitivity to how the food feels, looks, smells, or even its temperature. These sensitivities can make the sensory experience of eating too intense for them. For others, they might want to eat the same meals all the time, making it hard to get them to try different, balanced foods.How to Deal with Picky Eaters with AutismDealing with picky eaters, especially those with autism, can be a bit like having a food adventure. It’s all about blending patience, creativity, and a sprinkle of fun. Here’s how to make mealtimes more enjoyable and less stressful for everyone involved:Create a Predictable Mealtime RoutineSetting up a regular schedule for meals and snacks can help your child feel more at ease. When they know what to expect and when, it helps reduce the anxiety that can come with mealtimes. Introduce New Foods SlowlyHow do you introduce new foods to fussy eaters? Start with tiny amounts of new food mixed into dishes they already love. This way, they get used to the new taste and texture in a familiar setting. Gradually, as they grow more comfortable, you can increase the new food’s presence.Focus on the Eating EnvironmentA calm and soothing environment can make a big difference. Reduce distractions like loud noises or bright lights, and opt for calming colours and comfy settings. Creating a pleasant atmosphere helps your child concentrate on their food and enjoy mealtimes more.Engage in Food PlayTurn mealtime into playtime! Let your child explore new foods in a fun, no-pressure way. You could play games like matching vegetables to shapes or arranging food into fun patterns. This playful approach can turn food exploration from a challenge into an exciting adventure. If you’re looking to add a bit more fun to your meals, check out some fun food recipes to keep your picky eater engaged.Use Visual SupportsVisual aids can help your child understand what to expect and reduce stress. Create visual menus or charts that outline the steps of meal prep and eating. These handy guides can make the whole process clearer and less overwhelming.Empower ChoiceOffering a few healthy options and letting them pick what they want to eat can boost their independence and confidence. It’s a bit like letting them be the captain of their own food ship. This simple choice can help them feel more in control and encourage positive eating habits.Consult a Dietitian or SpecialistA dietitian or specialist who understands autism can offer tailored tips and strategies that cater to your child's unique needs. They can help ensure your child gets a balanced diet while considering their sensory preferences. Regularly Evaluate ProgressKeep track of how things are going with a handy food diary. Note what your child likes, dislikes, and how they’re progressing. Regular check-ins help you tweak your approach based on what’s working and what’s not. Wrapping UpWhen handling picky eating with children on the autism spectrum, consider creating a consistent mealtime routine, introducing new foods gradually, and fostering a calm eating environment to significantly reduce mealtime stress. You can also add a splash of fun by engaging in playful food activities, using visual aids, and giving your child choices to make mealtimes feel more empowering and enjoyable. Consulting with experts and keeping track of progress ensures that your approach remains effective as your child’s needs evolve.With these thoughtful and engaging strategies, mealtimes can become a more positive and rewarding experience. This approach helps your child develop better eating habits and enjoy their food journey.Keep connected! Subscribe to receive top strategies, professional tips, unique discounts, and encouraging insights straight to your email.Click HereMeet Dr Nick FullerMy StoryAs a father, I know first-hand that raising healthy and happy children is tricky. Children are fussy, particularly at the end of the day when they are shattered. We also live in a society where companies seek to profit from what we feed our kids; incorrect and damaging advice is pushed on us and marketed towards our children, and we have no time.But with these recipes and resources, you and your children can enjoy simple and well-founded food and lifestyle choices for lifelong health.

Got a picky little eater on your hands? We hear you! As a busy parent, you might be wondering, What should a caregiver do about a fussy eater? Finding meals that your 2-year-old will actually enjoy can be a real challenge, especially when you’re juggling a million other things. Don’t worry—we’ve got you covered with quick and easy recipes that are not only kid-friendly but also perfect for busy parents on the go. So, put on your chef hat (or just keep it casual) and get ready to prepare some meals that will have your little one smiling and your stress levels dropping. Must-Try 2 Year Old Picky Eater Recipes Ready to turn mealtime into a win? Here are the top 7 tasty recipes that’ll have even the pickiest two-year-old excited to chow down. These simple and fun dishes are designed to make mealtime easy and put a big smile on both your faces. Mini Banana PancakesThese mini pancake bites are perfect for breakfast or a snack for your little ones. They’re best enjoyed fresh, so whip them up just before serving. You can serve them plain or jazz them up with some fruit, honey, and yoghurt for extra yum. Type: Vegetarian, Kid Friendly, Baby FriendlyMakes approx. 30 mini pancakesPrep Time: 5 minutes Cooking Time: 15 minutes Ingredients1 egg1/3 cup milk½ cup wholemeal self-raising flourSprinkle of cinnamonOlive oil cooking spray 2 bananas, sliced into around 1 cm piecesRecipeIn a mixing bowl whisk together the eggs and milk. Add in the flour and cinnamon, and whisk until no lumps remain. Spray a large frying pan with olive oil spray. Heat the frying pan over medium heat. Use a fork to dip the banana pieces into the pancake batter and drain off a little of the excess, then place into the frying pan. Fry for 2 minutes until the mini pancakes start to bubble, then flip over and cook for 1-2 minutes on the other side. Remove from the pan.Continue cooking the mini pancakes in batches until all the banana slices and pancake batter have been used. Serve pancakes and enjoy! Berry Frozen Yoghurt DropsHere's a tasty snack you can prep ahead of time and keep in the freezer for those warmer days. It’s a fantastic treat for your little ones when the temperature rises. We’ve used berries, but feel free to swap them out for any seasonal fruit you love.Type: Vegetarian, Kid Friendly, Baby Friendly, SnacksMakes approx. 30 Prep Time: 5 minutes (+ 2 hours freezing time)Cooking Time: 0 minutes Ingredients½ cup mixed berries (strawberries, blueberries, raspberries – frozen also works, just allow to defrost slightly)1 cup Greek yoghurtRecipePrepare 2 flat baking trays by lining them with baking paper. Add the berries and the yoghurt to a small blender. Blend well until smooth.Use a teaspoon to dollop spoonfuls of the yoghurt mixture onto the baking trays. Continue until all the yoghurt mixture has been used. Carefully transfer the trays into your freezer, ensuring that they are sitting flat and level. Allow to freeze for at least a couple of hours. Once frozen, remove the yoghurt drops from the trays and place them into a container, then return to the freezer. Serve the yoghurt drops frozen and enjoy!Mini Baked Oat CupsIdeal for breakfast or a snack, these mini baked oat cups are sure to be a hit with your little ones. Prepare them ahead of time and keep them in the fridge for a few days, or stash them in the freezer for a few weeks’ worth of quick and tasty bites. Type: Vegetarian, Gluten Free, Dairy Free, Kid Friendly, Baby Friendly, SnacksMakes 18 mini muffinsPrep Time: 5 minutesCooking Time: 15 minutes IngredientsOlive oil spray, for greasing2 overripe bananas1 egg½ cup milk2 cups rolled oatsPinch of cinnamon¾ cup frozen raspberries, thawedRecipePreheat the oven to 180°C. Use the olive oil spray to grease two 12-hole mini muffin trays. Add the bananas to a mixing bowl and use a fork to mash. Add in the egg and mash to combine with the banana. Add in the milk and the rolled oats. Stir until all ingredients are combined. Add in the cinnamon and the raspberries, and thoroughly stir through the oat mixture. Use a tablespoon to scoop the oat mixture into the muffin trays. Ensure that the oat mixture fills each muffin tray hole to the top. Place into the oven and bake for 15 minutes until the oat cups have risen and are slightly golden on top. Let the oat cups sit in the tray for 5 minutes, then remove from the mini muffin tray and allow the oat cups to cool. Enjoy!Ready for a breakfast twist? Dive into Tiramisu Overnight Oats for a fun and unique oats experience that’ll kickstart your day with a delicious surprise!Kid Friendly Tortellini PastaWhen you’re in need of a speedy meal solution, this recipe has got you covered. Using packaged tortellini pasta, it comes together in no time and makes for a fantastic weeknight dinner. Prep it in advance and enjoy it throughout the week. Simple yet delicious, it’s a hit with little ones and grown-ups alike!Type: Vegetarian, Kid FriendlyServes 6Prep Time: 5 minutesCooking Time: 15 minutes Ingredients1x 600g packet spinach and cheese tortellini2 tablespoons olive oil1 punnet baby Roma tomatoes, halved1 red capsicum, chopped1x 400g tin butter beans, drained and rinsed200g cherry bocconcini, quartered½ cup fresh basil leavesRecipeHeat a large saucepan of water over high heat until boiling, then cook the tortellini according to the packet directions. Ensure that you cook the tortellini to ‘al dente’, so that it is still slightly firm to the bite. Once the tortellini is cooked, drain and rinse lightly with cold water. Return the tortellini to the saucepan. Add in the olive oil, tomatoes, capsicum, butter beans, bocconcini, and basil. Stir to combine. Serve and enjoy!Simple Turkey Mince San Choy BowHere’s an easy and delicious twist on San Choy Bow that’s quick to make and packed with flavour. Using turkey mince for a lean protein option, this recipe is perfect for a family meal. If you haven’t tried turkey mince yet, now’s your chance! Kids will have a blast wrapping up their own lettuce cups and eating with their hands.Type: Contains Meat, Lactose Free, Gluten Free, Kid FriendlyServes 5Prep Time: 5 minutesCooking Time: 20 minutes Ingredients1 tablespoon olive oil1 carrot, diced1 red capsicum, diced1 clove garlic, crushed500g lean turkey mince2 tablespoons oyster sauce15 lettuce cups (from 1 iceberg lettuce head)Handful fresh coriander leaves, to serveSesame seeds, to serveChilli flakes or sliced fresh chilli, to serveRecipeHeat a large frying pan over medium to high heat. Add in the olive oil, carrot, and capsicum.Fry for 2-3 minutes until softened. Add in the garlic, as well as the turkey mince. Continue to cook for 4-5 minutes, stirring often and breaking up the mince into smaller pieces. Once the mince is browned, add in the oyster sauce and stir through. Remove from the heat. Arrange 3 lettuce cups onto each serving plate. Divide the mince mixture between the lettuce cups. Top with the fresh coriander leaves, sesame seeds and chilli flakes. Serve immediately and enjoy!Baby Friendly BircherBircher Muesli is a tasty breakfast option that’s perfect for the whole family, including little ones. For a treat that’s just for you or older kids, try adding a drizzle of honey, a sprinkle of toasted nuts like walnuts, and a handful of fresh berries.Type: Vegetarian, Breakfast, Kid Friendly, Baby FriendlyServes 2 (or 4 children)Prep Time: 5 minutes (+ overnight refrigeration) Cooking Time: 0 minutes Ingredients1 pink lady apple1 cup rolled oats½ cup Greek yoghurt½ cup milkSprinkle of cinnamonRecipeGrate the apple, including the apple peel, into a medium-sized mixing bowl. If you are preparing this recipe for your baby, place the oats into a blender and pulse until the oats reach the consistency of flour. If you are preparing this recipe for adults or older children, skip this step and leave the rolled oats as they are. Into the bowl with the grated apple, add the oats, yoghurt, milk and cinnamon and mix well to combine.Cover and place into the fridge to soak overnight. To serve the Bircher muesli the next morning, divide the mixture between 2 bowls. If you are preparing this recipe for children you could divide the mixture between 4-6 small ramekins.Serve immediately and enjoy!Give your kids' lunch a fun twist with Hot Cross Bun Muffins! They’re sure to add a burst of excitement to their day.Tortilla PizzaKids love pizza, and here’s a quick and easy homemade version to keep things exciting. This basic recipe serves as a perfect canvas for your little ones to customise with their favourite veggies. Think capsicum, thinly sliced zucchini, olives, or even roasted pumpkin with feta cheese. Type: Vegetarian, Kid Friendly Makes 2 pizzasPrep Time: 5 minutesCooking Time: 10 minutes Ingredients2 wholegrain tortillas or wraps2 tablespoons tomato paste or tomato passata12 cherry tomatoes, halved½ cup mozzarella cheese, gratedFresh basil, to serve RecipePreheat the oven to 200°C. Prepare 2 baking trays, and place 1 tortilla onto each baking tray. Spread the tomato paste evenly onto the tortillas. Top with the sliced tomatoes, and sprinkle cheese over the top. Place the tortillas into the oven and bake for 8-10 minutes until the cheese is melted and golden. Sprinkle over the fresh basil. Use a pizza cutter to slice each pizza into quarters. Serve immediately and enjoy!Final ThoughtsFeeding a two-year-old can definitely have its moments, but it doesn’t have to be a stress fest! These recipes are just what you need to deal with picky eaters with healthy, tasty options that are easy to make. Give them a go and watch as mealtime becomes a happy, nourishing adventure for your little one. Ready to turn picky eating into a fun and satisfying experience? Dive into our Recipes section and explore even more wholesome delights!

Getting picky eaters excited about mealtime can feel like a never-ending quest, but rice might just be the secret weapon you need! It's versatile, mild in flavour, and the perfect base for all kinds of fun dishes. Plus, overcoming fussy eating is all about offering variety without pressure. Try serving familiar foods with a twist or letting kids get involved in the cooking process—it makes them more curious to try new things. Whether you're looking for something comforting or want to sneak in a few extra veggies, these simple rice recipes are bound to make your little ones say, ‘More, please!’ 7 Delicious Rice Dishes Ideas For Picky EatersRice can be a lifesaver for picky eaters! Now, let's explore some easy and tasty rice dishes that even the fussiest eaters will enjoy.Quinoa And Chicken Rice Paper RollsRice paper rolls are a great make-ahead option for a tasty lunchtime treat. They’re also ideal for serving a crowd: set out the ingredients buffet-style and let everyone make their own. For this version, we've used cooked chicken, quinoa, and fresh veggies, but feel free to switch the chicken for another lean protein and toss in any crunchy vegetables you have on hand. It’s a fun, interactive meal that’s easy to customise!Type: Gluten Free, Lactose Free, ChickenMakes 8 rollsPrep Time: 10 minutesCooking Time: 10 minutesIngredients1 tablespoon olive oil1 chicken breast, sliced1 tablespoon soy sauce (or gluten free tamari), plus extra to serve1 tablespoon honey1 teaspoon ginger, minced8 round rice paper roundsMint leavesCoriander leaves1 cup cooked quinoa1 large carrot, sliced into long thin pieces1 large cucumber, sliced into long thin pieces1 large capsicum, sliced into long thin piecesSriracha, to serveRecipeHeat the olive oil in a non-stick pan over medium heat. Add the chicken and cook, stirring occasionally for five minutes. Add the soy sauce, honey and ginger and cook for another five minutes until the chicken is cooked through. Set aside. To assemble the rice paper rolls, fill a large round shallow dish with warm water. Immerse one rice paper round into the water for about 15 seconds until slightly softened. Transfer to a flat surface and spread out into a circle. It will be sticky and fiddly so it may take a few attempts to perfect it. Top the rice paper with a few mint and coriander leaves down the centre of the roll, leaving a gap towards the edges of the roll. Top with a spoonful of quinoa and spread down the middle of the round on top of the herbs. Add a couple of pieces of carrot, cucumber, capsicum and chicken. You do not want to overfill the rice paper as this will make it harder to roll up. Fold in the edges of the rice paper roll then roll up tightly. Repeat with the remaining rice paper rounds and fillings. Serve the rice paper rolls with extra soy sauce and sriracha for dipping. Enjoy!Bring some holiday vibes to your table with this festive Christmas Rice Pilaf! It’s the perfect way to add a little extra cheer to your meals, and trust us, your taste buds will be celebrating too!Healthier Chicken Fried RiceThis lighter twist on a classic takeaway favourite is super easy to prepare and keeps well in the fridge or freezer for later. With cooked brown rice as the base, it's a perfect way to use up any leftovers and turn them into a delicious meal.Type: Chicken, Gluten Free, Lactose FreeServes 4Prep Time: 5 minutesCooking Time: 20 minutesIngredients1 tablespoon olive oil 1 large chicken breast, sliced into strips 1 clove garlic, minced3 spring onions, thinly sliced1 carrot, diced 1 cup frozen peas½ whole broccoli, cut into small pieces1 cup cooked brown rice 1 tablespoon gluten free soy sauce 1 teaspoon sesame oil 1 cup baby spinach RecipeHeat olive oil in a large non-stick frying pan or wok over high heat. Add in the chicken and saute for 5 minutes until cooked. Remove chicken from the pan and set aside.  Add garlic and spring onions to the pan and cook over high heat for 2 minutes. Add in the carrot, peas and broccoli and continue to cook for 5 minutes until vegetables are softened. Return the chicken to the pan with the vegetables. Add the cooked brown rice, soy sauce and sesame oil, then cook for a further 5-10 minutes, stirring regularly until everything is heated through and combined. Stir through the baby spinach leaves then remove from the heat. Divide the fried rice between serving bowls, and top with sliced spring onion if desired. Enjoy! Crunchy Chickpea And Miso Black Rice BowlThis recipe is super flexible, letting you toss in any veggies you’ve got on hand. No kale or eggplant? No problem! Just raid your crisper drawer and use whatever you’ve got—it’ll still turn out delicious!Type: Vegetarian, Lactose Free, Gluten FreeServes 2Prep Time: 10 minutesCooking Time: 45 minutesIngredients1x 400g tin chickpeas, drained and rinsed1 teaspoon white or yellow miso paste (see Tips)1 teaspoon sesame oil1 teaspoon olive oil2 baby eggplants, cut into bite-sized piecessea saltlarge handful kale2 eggs250g packet pre-cooked black or red rice (see Tips)½ avocado, thinly slicedSesame seeds, for sprinkling (optional)RecipePreheat the oven to 200°C and line a baking tray with baking paper.Place the chickpeas, miso paste and sesame oil in a bowl and stir to combine well. Spread out the mixture on the prepared baking tray and bake for 30-40 minutes or until crisp (watch carefully as they can burn).Meanwhile, heat the olive oil in a frying pan over medium heat. Sprinkle a little salt over the eggplant, then add to the pan with the kale and cook for 5 minutes or until the eggplant is golden. Move the mixture to the side of the pan.Crack the eggs into the pan and fry sunny side up, or to your preference.Cook the rice according to the packet instructions.Remove the chickpeas from the oven. Divide the rice between two bowls and top with the eggplant mixture, crispy chickpeas, egg and avocado. Sprinkle with sesame seeds if you have them and enjoy!TipsYou will find white, yellow, red and black miso on the supermarket shelves. The darker the colour, the stronger the taste, so a red miso can overwhelm a mild dish like this. You’re much better opting for the milder white or yellow varieties.Black rice has a nutty, earthy flavour that is perfect for this dish, but don’t panic if you don’t have it in stock – red or brown rice will do just as well. Black, brown and red rice are higher in fibre than white as they are less processed, meaning they fill you up for longer. You can cook the rice from scratch if you like, but I often find it quicker and easier to use the pre-cooked packets of rice you find in supermarkets. Looking for more chickpea goodness? Try this Chickpea Scramble! It's a tasty, nutritious way to fuel your little one’s day and sneak in a healthy boost without the fuss. Give it a go—you might find them asking for seconds!Pineapple Fried RiceThe fresh pineapple brings a tasty pop of sweetness to this dish. It's a great way to use up any leftover rice you’ve got hanging around. Feel free to mix it up by tossing in any extra veggies or spicing things up with a bit of chilli paste for a flavourful twist.Type: Vegetarian, Gluten Free, Lactose FreeServes 6 as a sidePrep Time: 5 minutes Cooking Time: 15 minutesIngredients2 tablespoons olive oil2 cloves garlic, crushed5 spring onions, sliced2 cups cooked brown rice1 cup frozen peas3 tablespoon soy sauce (salt reduced)3 eggs, beaten1 cup fresh pineapple, cut into chunksFresh parsley, to serveRecipeHeat a large wok over medium to high heat. Add in the olive oil, garlic, and spring onions. Cook for 2-3 minutes, stirring often, until fragrant. Add in the brown rice, frozen peas, and soy sauce. Continue frying and stir everything together. Push the rice mixture to one side of the pan. Add in the eggs and stir until cooked through. Stir the eggs back into the fried rice mixture. Continue to cook for another few minutes, stirring occasionally, until the rice is heated through. Stir through the fresh pineapple. Sprinkle with fresh parsley. Remove from the heat, serve and enjoy!Cauliflower Fried RiceThis quick and tasty recipe is perfect for a speedy meal. To boost the protein, you can toss in an extra tin of lentils, scramble some eggs into the fried rice, or top it with grilled lean meat. It’s also a fantastic way to use up any leftover rice from the fridge—day-old rice works best for that perfect fried rice texture!Type: Vegetarian, Gluten FreeServes 4Prep Time: 5 minutes Cooking Time: 25 minutesIngredients2 tablespoons olive oil1 brown onion, sliced1 clove garlic, crushed1 small piece of ginger, peeled and grated1 cauliflower, cut into small florets1 red capsicum, chopped1 teaspoon turmeric1 tablespoon curry powder120g haloumi, cut into small cubes1x 400g tin brown lentils, drained and rinsed 2 cups cooked brown basmati rice1 tablespoon chilli paste, or 1 red chilli finely sliced1 bag baby spinach leavesHandful coriander leavesRecipeHeat a large wok over medium to high heat. Add in the olive oil and onion. Fry for 1-2 minutes before adding in the garlic, ginger, and cauliflower. Fry for 5 minutes, stirring often before adding in the capsicum. Add the turmeric and curry powder and stir through, ensuring the vegetables are coated. Cook for a further 5 minutes until the cauliflower is softened. Push the vegetables to one side of the wok to allow some space, then fry the haloumi for 1-2 minutes. Add the lentils and rice into the wok. Turn up the heat to high and stir to combine all of the ingredients. Fry for 5 minutes, stirring often. Turn down the heat before adding in the chilli paste, baby spinach and coriander, then stir everything together. Fry for a further 3-4 minutes, stirring often to ensure everything is coated in the spices and chilli paste. Remove from the heat and serve immediately. Enjoy!Boost your fried rice game with this Healthy Prawn Fried Rice recipe. It’s packed with flavour, and the prawns add a delicious touch of seafood goodness. One-Pan Spicy RicePrepare this tasty one-pan rice dish with minimal cleanup! Serve it warm alongside your favourite lean protein—grilled chicken with lemon or Moroccan spices would be perfect. Also, it keeps well in the fridge, so you can enjoy leftovers later.Type: Vegetarian, Gluten FreeServes 6Prep Time: 5 minutes Cooking Time: 20 minutesIngredients3 tablespoons olive oil1 garlic clove, crushed2 cups basmati rice2 teaspoons ground cumin1 teaspoon paprika1 teaspoon chilli flakes650ml boiling waterPinch of salt and pepper2 eggs, whisked½ cup plain Greek yoghurt1 lemon, juicedHandful parsley½ pomegranate Extra chilli flakes to serve, if desiredRecipeAdd the olive oil to a medium saucepan or pot over medium heat. Add the garlic and cook for 1-2 minutes until fragrant. Add in the rice, cumin, paprika and chilli flakes and stir to combine. Pour the boiling water over the rice and add a pinch of salt and pepper. Stir everything together then cover with a lid. Reduce the heat to low and cook for 10-15 minutes. After 10-15 minutes once the rice has cooked, use a fork to fluff the grains of rice. Pour the whisked eggs over the rice, then cover and cook for another 5 minutes. Remove from the heat and stand for a further 5 minutes with the lid on. Meanwhile, in a small bowl whisk together the yoghurt and lemon juice. Set aside.  Once the rice is ready to serve, top with parsley leaves. Whack the back of the pomegranate with a wooden spoon over the top of the pot so that the seeds fall out and scatter the top of the rice. Serve immediately with the lemon yoghurt and extra chilli flakes and enjoy!Vegetarian Rice BowlsWe’ve added leftover tahini sauce to this dish, but you can easily swap in any similar sauces—peanut satay, your favourite dip, or whatever you’re in the mood for. This recipe is super flexible, so don’t hesitate to mix things up or make it your own.Type: Gluten Free, Lactose free, Vegetarian, VeganServes 4Prep time: 10 minutesCooking time: 25 minutesIngredients1 cup brown rice, uncooked 1 medium sweet potato, chopped roughly1/3 cauliflower, with stem and florets chopped into bite sized pieces 2 good shakes cumin1 teaspoon olive oil2 cloves garlicHandful green beans cut into bite-sized pieces 1/2 block firm tofu, cubedLeftover tahini, to serveRecipeTurn on the oven and heat to 180°C. Cover cauliflower and sweet potato with oil and add cumin only to cauliflower florets. Spread out evenly onto a baking tray, including leaves. Roast for 20-25 minutes until cooked through. Set aside. Meanwhile, cook the brown rice according to packet directions, then divide between four bowls.Heat oil in a frying pan over medium to high heat then add garlic and cook for 1 minute until soft. Add the tofu and green beans. Cook for another 4-5 minutes until tofu is slightly crisp and the beans are still slightly crunchy.To serve, divide the roast cauliflower and sweet potato between the four bowls. Top with the sautéed garlic tofu and bean mixture, then drizzle the tahini over the top before serving. Wrapping UpRice dishes are a total win for sneaking in nutrition while keeping things easy and delicious. These recipes are perfect for picky eaters, featuring a mix of flavours and textures that are sure to hit the spot. With options for veggies, tasty sauces, and savoury proteins, mealtime becomes a breeze. So, round up your ingredients and get cooking—you’ll be amazed at how simple it is to whip up a meal everyone will love!Looking for more healthy cooking ideas? Check out our Recipes section for tasty inspiration!

Packing lunch for a picky eater can feel like a daily challenge, especially when sandwiches are off the menu. If you're wondering how to get a fussy eater to try new food, don't worry—there are plenty of fun and tasty alternatives that will have your little one excited to open their lunchbox! From bite-sized snacks to colourful, hands-on meals, these six creative ideas are here to shake up lunchtime and make sure everyone’s happy—without a sandwich in sight. Let's dig into some delicious inspiration!6 Exciting Non Sandwich Lunch Ideas For Picky EatersTired of the same old sandwiches? Check out these 6 fun and tasty lunch ideas that will have even the pickiest eaters look forward to lunchtime!Cauliflower Margherita PizzasMaking pizza bases with cauliflower is a surprisingly tasty way to sneak in extra veggies. Once you've got the hang of the cauliflower base, you can top it with endless combinations of vegetables, herbs, and spices for a fun and nutritious twist on a classic! Type: Vegetarian, Gluten FreeServes 4 Prep Time: 10 minutesCooking Time: 30-40 minutesIngredients1 medium cauliflower, leaves removed, roughly chopped¾ cup almond meal3 eggsPinch of salt and pepper4 tablespoons tomato paste2 large tomatoes, diced (or could use 2 punnets of cherry tomatoes, sliced in half)¾ cup baby Bocconcini, slicedHandful basil leaves, plus extra to serveRecipePreheat the oven to 200°C. Line 2 baking trays with baking paper. To make the cauliflower pizza bases use a food processor and, working in batches, process the cauliflower florets into crumbs. Pour the cauliflower crumbs into a mixing bowl and add the almond meal, eggs, garlic powder and a pinch of salt and pepper. Mix well to combine, and until the mixture resembles a dough. Spread the dough onto the 2 baking trays, shaping it into 4 rough circle shapes that are the width of the baking tray. Make sure the thickness is even. Place the pizza bases into the oven and bake for 20-30 minutes until golden and crispy around the edges. Once the bases are cooked remove from the oven and allow to cool slightly. Loosen bases from the baking paper then spread the tomato paste over the bases. Top with the remaining ingredients and return to the oven for a further 5-10 minutes until the cheese is melted. Top with remaining basil leaves and serve. Enjoy! Savoury Zucchini MuffinsMuffins make the perfect go-to snack when hunger hits! They're simple to make and can be frozen for weeks. These savoury muffins are light, fluffy, and packed with flavour. Feel free to switch up the zucchini and ricotta for other delicious fillings like tomato and basil, corn and sun-dried tomatoes, or zucchini and feta. Type: Vegetarian, SnacksMakes 12 muffinsPrep Time: 5 minutes Cooking Time: 15-20 minutesIngredients1 egg150ml milk5 tablespoons olive oil1 ¼ cups wholemeal self-raising flour½ teaspoon baking powder½ teaspoon bicarbonate of sodaSprinkle of fennel seedsSprinkle of cuminSprinkle of salt and pepper1 large zucchini, grated½ cup reduced fat ricotta cheese Recipe1. Preheat the oven to 180°C.Add the egg, milk and olive oil to a jug and whisk well to combine. In a large mixing bowl add the self-raising flour, baking powder, bicarbonate of soda, fennel seeds, cumin, salt and pepper. Stir to combine. Add the whisked egg and milk mixture into the bowl with the dry ingredients. Add in the zucchini and ricotta cheese.Stir all ingredients gently until just combined. Do not overmix, as this will lead to tough textured muffins. Pour the batter into a non-stick muffin tray. Place muffins into the oven and bake for 15-20 minutes, until slightly golden on top and firm to the touch. Allow muffins to cool slightly before removing from the tray. Enjoy!If you're craving more muffin inspo, try baking some Hot Cross Bun Muffins! They’re a fun twist on a classic, and guaranteed to be a hit.Banana Oat CookiesThis easy, four-ingredient recipe delivers delicious cookies in no time! They keep fresh in an airtight container for a few days or up to a week in the fridge. Swap the dark chocolate chips for chopped 85% dark chocolate, or add a bit of crunch with some chopped almonds or walnuts—your call! Type: Vegetarian, Contains Nuts, Snacks, Kid FriendlyMakes 15 cookiesPrep Time: 10 minutesCooking Time: 15 minutes Ingredients2 large overripe bananas½ cup natural 100% peanut butter1 cup rolled oats¼ cup dark chocolate chips RecipePreheat the oven to 180°C. Line 2 baking trays with baking paper. Add the bananas to a mixing bowl and use a fork to mash. Add in the peanut butter and oats and mix well to combine. Leave the mixture to sit for 5 minutes to allow it to thicken.Scoop tablespoons of the mixture onto the prepared baking trays. Use a spoon to flatten and shape the mixture into a rough circle.Sprinkle the chocolate chips on top of the cookies. Place the cookies into the oven and bake for 15 minutes, until set and slightly golden. Allow to cool on the baking trays, then enjoy!Need a quick and tasty lunch fix? Make some Tahini Nut Bars! They’re super easy to make and can last for weeks in a sealed container—perfect for when you need a grab-and-go snack!Grilled Summer FruitThis recipe is perfect for those summer days when you’ve got loads of fruit on hand. Stone fruits are ideal, but feel free to toss in whatever you have, especially if it’s getting a little soft or bruised. Grilled fruit with yoghurt makes a delicious topping for overnight oats or porridge—add a sprinkle of roasted nuts for extra crunch!Type: Vegetarian, Gluten Free, Snacks, BreakfastServes 2Prep Time: 2 minutesCooking Time: 5 minutesIngredients2 large figs, halved1 large nectarine, halved and seed removed2 plums, halved and seed removed½ teaspoon honey2 tablespoons Greek yoghurtRecipePreheat the grill on the top of your oven to high and line a baking tray with baking paper. Arrange fruit on the tray with the cut side facing up. Use a pastry brush to dip into the honey and thinly spread over the cut side of the fruit.Place the tray into the oven under the grill. The fruit will take approximately 5-10 minutes to caramelise but keep an eye on it as it can burn quickly if left in too long.Serve fruit warm with Greek yoghurt and enjoy!Zucchini And Chickpea FrittersFritters don’t get the credit they deserve! They’re easy to make, perfect for batch cooking, and can be stored in the fridge or freezer for quick meals later on. These fritters are delicious on their own with a side salad or tucked into a wholemeal bun for a tasty veggie burger! Type: VegetarianServes 4 (Makes 25 small or 12 large fritters)Prep Time: 10 minutesCooking Time: 15 minutesIngredients1x 400g tin chickpeas, drained and rinsed4 small zucchinis, grated & excess water squeezed out3 eggs150g feta cheese, crumbled¾ cup wholemeal flour1 teaspoon baking powder½ cup basil, chopped½ cup parsley, choppedSalt and pepper1 tablespoon olive oil, for fryingRecipeAdd the chickpeas to a large mixing bowl and use a fork to mash the beans. Don’t worry about mashing until perfectly smooth as this is not possible due to the chickpea skins. Add in the zucchini, eggs, feta cheese, wholemeal flour, baking powder, basil, parsley and a sprinkle of salt and pepper. Mix well to combine all ingredients. Heat a large non-stick fry pan over medium to high heat with a small amount of the olive oil. Add heaped tablespoons of the mixture to the pan and flatten out. Cook for 3 minutes each side until golden and cooked through. Continue to cook fritters in batches, adding a small amount of olive oil to grease the pan each time, until all the fritter mixture has been used.Serve with a side salad and enjoy!Here’s another chickpea recipe to jazz up your meals: Chickpea Scramble! It’s a tasty way to boost the nutrition in your dishes and keep your kids’ health on point. Give it a go and watch everyone enjoy the goodness!Mini Banana PancakesThese mini pancake bites are perfect for breakfast or a snack for your little ones. They’re best enjoyed fresh and served right away, but you can make them even more fun with a side of fruit, honey, and yoghurt. Enjoy the deliciousness while it lasts!Type: Vegetarian, Kid Friendly, Baby FriendlyMakes approx. 30 mini pancakesPrep Time: 5 minutes Cooking Time: 15 minutes Ingredients1 egg1/3 cup milk½ cup wholemeal self-raising flourSprinkle of cinnamonOlive oil cooking spray 2 bananas, sliced into around 1 cm piecesRecipeIn a mixing bowl whisk together the eggs and milk. Add in the flour and cinnamon, and whisk until no lumps remain. Spray a large frying pan with olive oil spray. Heat the frying pan over medium heat. Use a fork to dip the banana pieces into the pancake batter and drain off a little of the excess, then place into the frying pan. Fry for 2 minutes until the mini pancakes start to bubble, then flip over and cook for 1-2 minutes on the other side. Remove from the pan.Continue cooking the mini pancakes in batches until all the banana slices and pancake batter have been used. Serve pancakes and enjoy! TakeawaysWho says lunch has to be all about sandwiches, especially with picky eaters in the mix? Spice things up with these non-sandwich lunch ideas that turn mealtime into an adventure! From pizza to pancakes and everything in between, you’ll find tons of fun, tasty options that are both nutritious and exciting. Say goodbye to lunchtime drama and hello to happy eaters who can’t wait to see what’s on their plates!Craving more delicious and healthy recipes? Check out our Recipes section for more tasty inspiration! 

Are you tired of the constant salad standoff with your picky eaters? We get it—getting kids (or anyone with a selective palate) to enjoy greens can feel like a never-ending battle. So we’ve rounded up six salad recipes that might just do the trick—they are not only delicious but also designed to win over even the fussiest of eaters. From sneaky additions to flavour-packed combinations, these salads are here to turn those hesitant faces into satisfied smiles. 6 Salads for Picky Eaters That Are Sure to PleaseHere are six salads packed with fresh, tasty veggies that are sure to win over even the most selective eaters. These recipes are all about turning greens and other veggies into delicious, kid-friendly dishes that everyone will enjoy. Warm Potato SaladThis warm potato salad is sure to be a hit with everyone. Pair it with a fresh green salad and a lean protein like roast chicken, and you've got a straightforward yet balanced meal that the whole family will enjoy.Type: Vegetarian, Vegan, Gluten Free, Dairy FreeServes 8 as a sidePrep Time: 10 minutesCooking Time: 10 minutes Ingredients1kg baby potatoes/new potatoes, thickly sliced1/3 cup olive oil1 heaped tablespoon Dijon mustard1 heaped tablespoon wholegrain mustardJuice and zest of 1 lemonHandful fresh dill, choppedHandful fresh parsley, chopped¼ cup baby capersRecipePlace sliced potatoes into a large saucepan. Add enough water to cover the potatoes, then place onto the stove over high heat. Bring potatoes to the boil. Once boiling, cook for approximately 10 minutes until the potatoes are just tender. Drain and set aside.  Whilst the potatoes are boiling, prepare a large salad bowl. To the salad bowl add the olive oil, Dijon mustard, wholegrain mustard, as well as the lemon zest and juice. Mix well to combine. Add the warm potatoes to the salad bowl along with the dill, parsley, and baby capers. Mix everything gently to combine. Serve immediately whilst the potato salad is still warm. Enjoy!Crispy Chickpea SaladCrispy chickpeas add a delightful crunch and burst of flavour to any salad. They’re so tasty, you might just want to snack on them solo! Prepare a batch and keep them in the fridge for a quick, crunchy snack throughout the week.Type: Vegetarian, Vegan, Gluten Free, Lactose Free, Serves 4-6Prep Time: 5 minutesCooking Time: 15 minutesIngredients1 tablespoon olive oil1x 400g can chickpeas, drained and rinsed1 clove garlic, minced2 tablespoons cumin1 teaspoon paprika1 bag mixed lettuce leaves1 cucumber, sliced into thin ribbons using a vegetable peelerFor the dressing:2 tablespoons tahini1 lemon, juicedRecipeHeat a non-stick frying pan over medium heat and add the olive oil. Pour in the chickpeas and stir to coat evenly in the oil. Cook for 8-10 minutes until the chickpeas are slightly golden, making sure to continue stirring regularly. Add in the garlic, cumin and paprika and continue to cook for another couple of minutes until you can smell the spices. Remove from heat and tip the chickpeas onto a plate lined with a paper towel then set aside to allow to cool and become crispy. To make the salad dressing, add the tahini and lemon juice to a small bowl. Whisk together with a small amount of hot water until smooth. Add extra water if you would prefer the dressing to be thinner. To assemble the salad add the lettuce leaves to a large serving bowl or platter. Top with the cucumber ribbons and drizzle with the dressing. Add the crispy chickpeas on top and serve. Enjoy! Looking for more chickpea recipes? Give this Chickpea Scramble a go to amp up your meals with extra nutrition and make your kids’ taste buds dance! It’s an easy way to add some healthy goodness while keeping mealtime fun and delicious.Spring Roll SaladImagine a Vietnamese spring roll, but in a salad bowl—the same great flavours, just easier to eat!Type: Vegetarian, Vegan, Gluten Free, Dairy Free, Contains NutsServes 6Prep Time: 10 minutesCooking Time: 10 minutes Ingredients1 packet dried rice vermicelli noodles 400g firm tofu, sliced into thin matchsticks1 cup purple cabbage, thinly sliced2 large carrots, sliced into thin matchsticks1 red capsicum, sliced into thin matchsticks1 large cucumber, sliced into thin matchsticks Handful fresh coriander leaves½ cup peanuts, choppedFor the dressing:½ cup natural 100% peanut butter2 tablespoons tamari or gluten free soy sauce2 tablespoons sriracha RecipeTo make the dressing, combine the peanut butter, tamari and sriracha in a small bowl and mix well to combine. Slowly add ½-1 cup of warm water, stirring continuously until you have a thin dressing consistency. Set aside. Soak the vermicelli noodles in boiling water for 5-10 minutes, according to packet directions. Drain and rinse with cold water. Add the vermicelli noodles to a large salad bowl. Arrange the tofu, purple cabbage, carrot, capsicum and cucumber in small piles on top of the vermicelli noodles. Add the coriander leaves and chopped peanuts into the centre of the salad. Serve the salad accompanied by the dressing you prepared earlier. When you are ready to eat, add the dressing to the salad and gently stir everything together until combined. Enjoy! Tabouli SaladTabouli is a vibrant and tasty salad that pairs perfectly with your favourite protein—think grilled chicken, fish, or boiled eggs. For an extra boost, you can also mix in a tin of drained and rinsed chickpeas to make it a hearty, satisfying meal.Type: Vegetarian, Vegan, Lactose FreeServes 4 or 6 as a side saladPrep Time: 10 minutesCooking Time: 0 minutesIngredients1 cup wholemeal CousCous2 cups flat leaf parsley, chopped1 cup mint, chopped2 large tomatoes, diced1 lebanese cucumber, cubed2 spring onions, slicedJuice and zest of 1 lemon¼ cup olive oilRecipeAdd CousCous to a bowl and add 1 and 1/3 cups of boiling water.  Stir then cover bowl and set aside to absorb the water. After 6 minutes remove the covering and fluff the CousCous with a fork.Add the CousCous to a large salad bowl and stir through all the remaining ingredients. Enjoy!How about this super easy Mediterranean Pasta Salad? It’s a fun, flavour-packed dish that’ll make your taste buds dance and your mealtime easy!Super SaladHealthy and delicious, this salad is perfect as a light main or a standout side. Add some protein to make it even more satisfying—salmon is a great choice, but chicken or any other fish works well too!Type: Pescatarian, Gluten Free, Lactose FreeServes 4 Prep Time: 5-10 minutesCooking Time: 30 minutesIngredients1 cup uncooked quinoa1 bunch Broccolini1 large handful kale, stems removed1 tablespoon olive oil4 x 120g salmon fillets2 tablespoons tahini1 tablespoon honeyJuice of 1 lemon1/2 bag kale slaw or similar salad mix1 small handful almonds, roughly chopped1 generous sprinkling chia seeds2 sheets nori, torn into small pieces RecipeCook the quinoa according to packet directions. Once cooked, set aside to cool slightly.Whilst the quinoa is cooking, chop the Broccolini and tear the kale into bite-sized pieces. Heat a large frying pan with one tablespoon of olive oil over medium heat. Fry the salmon fillets for a couple of minutes before adding the Broccolini and kale. Cook for another 4-5 minutes until the salmon is cooked through.To make the dressing: combine the tahini, honey, lemon and a dash of warm water and stir well. To assemble the super salad add the cooled quinoa to a large salad bowl then top with the cooked greens, kale slaw, chopped almonds, chia seeds and torn nori. Drizzle the dressing on top of the salad. Serve with the cooked salmon fillets and enjoy!Ready to boost your nutrition with a kick of flavour? Try this Mexican Bean Salad. It’s a fun and tasty way to enjoy all the health benefits of beans while adding a zesty twist to your meals!Kale Brown Rice SaladThis hearty, delicious salad is perfect for those early autumn days and tastes best served warm. Pair it with a side of lean protein for a well-rounded meal, and don’t forget to make extra—it’s great for grabbing from the fridge throughout the week!   Type: Vegetarian, Vegan, Gluten Free, Dairy FreeServes 6 as a sidePrep Time: 10 minutesCooking Time: 15 minutes Ingredients1 cup brown rice1 bunch kale1 small red onion, thinly slicedHandful fresh parsley, choppedHandful fresh coriander, chopped¼ cup raisins 2x 400g tins chickpeas, drained and rinsed¼ cup slivered almonds, toastedFor the dressing:¼ cup tahini1 tablespoon harissa paste½ cup warm waterJuice and zest of 1 lemonRecipeAdd brown rice to a medium saucepan with 2 cups of water and bring to the boil. Once boiling, cover and reduce heat to low then simmer for approximately 10-15 minutes until all water is absorbed and the rice is cooked.Meanwhile, remove the stems of the kale and discard. Chop the kale leaves and place into a large salad bowl. To make the dressing: Add the tahini and harissa paste to a small bowl. Whisk until combined. Slowly add in the water and continue to whisk, then add in the lemon juice and zest. The dressing should be a thin consistency – add more water if required. Add the dressing to the salad bowl with the kale. Use your hands to gently massage the kale leaves and the dressing together. Continue for a minute or two until the kale is slightly softened and is coated in the dressing. To the salad bowl add the red onion, parsley, coriander, raisins, chickpeas, slivered almonds, as well as the cooked brown rice. Stir all the salad ingredients together, ensuring it is well combined with the kale and salad dressing. Serve the salad immediately whilst it is still warm from the cooked brown rice. Enjoy!Wrapping UpWho says salads have to be boring? These recipes are all about making salads fun and irresistible for picky eaters! With vibrant colours, exciting textures, and tasty dressings, they’re packed with flavour and nutrition that even the fussiest taste buds can’t resist. Whether you’re serving them as a side or the main event, these salads are sure to steal the show. So, get creative in the kitchen and watch your picky eaters devour every bite!Craving more delicious and healthy ideas? Visit our Recipes section for even more tasty options!

When you’ve got a picky eater at the dinner table, it can feel like every meal is a bit of a gamble. One day they’re all about pasta, and the next day, they can’t even look at it! But family dinners don’t have to be a battle of wills. With a little creativity and a few go-to recipes, you can make meals that even the fussiest eaters will love. Whether you’re sneaking in some veggies or keeping it simple with crowd-pleasers, we’ve got you covered with some fun and easy dinner ideas to keep everyone happy. Ready to make dinner stress-free? Let's get started!6 Delicious Family Dinner Menu Ideas For Picky EatersSay goodbye to dinner-time battles with these 6 family-friendly menu ideas. They're easy to make and will have even the pickiest eaters asking for seconds!Beef And Lentil BologneseThis pasta recipe is a must-have in your lineup! Lentils sneak in to help cut back on the meat, but trust me, you won’t miss it. You can also easily pump up the sauce with extra veggies—throw in some mushrooms, zucchini, or whatever you’ve got lying around. It's simple, tasty, and perfect for pleasing everyone at the table!Type: Contains Meat, Lactose FreeServes 4Prep Time: 5 minutesCooking Time: 30 minutesIngredients300g wholemeal fusilli pasta 1 tablespoon olive oil1 clove garlic, minced1 onion, finely diced1 carrot, finely diced1 teaspoon cumin1 teaspoon oregano250g lean beef mince1 tablespoon tomato paste1x 400g tin crushed tomatoes½ cup vegetable stock1x 400g tin lentils, drained and rinsedSprinkle of salt and pepperHandful of basil leaves, to serveRecipeBring a large saucepan of water to the boil over high heat. Add the fusilli pasta and cook for approximately 12 minutes until al dente. Drain. Meanwhile, heat the olive oil in a large pan over medium heat. Add garlic clove and onion and sauté for 5-10 minutes until soft. Add carrot, cumin and oregano and cook for another 5 minutes, stirring occasionally. Add in the beef mince and use a spoon to break it apart whilst cooking. Once the meat has browned, stir in the tomato paste and pour the crushed tomatoes over. Add in the stock, then allow the sauce to simmer for 10-15 minutes until thickened. Once the sauce has thickened, stir through the lentils and a sprinkle of salt and pepper, and leave on the heat for a couple more minutes until the lentils have heated through.  To serve, divide the pasta between 4 serving bowls and top with the Bolognese sauce. Top with torn basil leaves and enjoy!Paprika Chicken And QuinoaThis one’s a lifesaver for those busy mid-week dinners—it’s quick, healthy and easy to make. It is also perfect for making ahead and packing for lunch during the week. The fresh herbs really kick up the flavour, and you can always swap in whatever you’ve got handy. Simple, tasty and stress-free! Type: Chicken, Gluten FreeServes 6Prep Time: 10 minutes Cooking Time: 30 minutesIngredients1 cup quinoa 1 bunch of parsley, chopped Handful mint leaves, choppedHandful coriander leaves, chopped 1 punnet cherry tomatoes, halved3 spring onions, sliced Zest of 1 lemon1 tablespoon olive oil3 large chicken breast fillets 1 sprinkle paprika6 tablespoons Greek yoghurt For the dressing:2 tablespoons olive oilJuice of 1 lemon1 teaspoon paprika1 teaspoon cuminCracked black pepperRecipeCook the quinoa according to packet instructions, then drain and set aside to cool. To make the dressing combine the oil, lemon juice, paprika, cumin and pepper in a small bowl and stir to combine. Reserve some of the dressing for serving, and the rest for the salad. To assemble the salad add the cooked quinoa, parsley, mint, coriander, tomatoes, spring onions and lemon zest to a salad bowl and toss together. Add the salad dressing and stir through. Heat a large non-stick frying pan over medium-high heat. Mix the olive oil with a sprinkle of paprika and rub over both sides of the chicken breast. Add the chicken to the pan and cook for 8-10 minutes on each side until cooked through.To serve: Divide the quinoa between 6 serving bowls. Slice the chicken breast and arrange on top of the quinoa in each bowl. Serve with a tablespoon of the Greek yoghurt, and drizzle with the remaining salad dressing. Enjoy!Keep dinnertime stress-free with this delicious Baked Lemon Chicken that even picky eaters will actually dig! It's flavourful, simple to make and sure to be a hit with the whole family.Homemade Chicken TortillasThis recipe has you making your own tortillas, which might sound a bit more time-consuming than grabbing some at the store, but trust me, it's totally worth the effort. It's also a perfect dish for dinner parties—just lay out all the ingredients and let everyone build their own tortillas right at the table. Plus, your guests will be super impressed that you made the whole thing from scratch!Type: ChickenServes 6-8Prep Time: 30 minutes + 30 minutes resting time Cooking Time: 15 minutesIngredients3 cups wholemeal or whole wheat flour 2 tablespoons olive oil1 cup warm water2 large chicken breasts, sliced into stripsJuice of 1 lime2 tablespoons coriander leaves, chopped1 bag baby spinach1 punnet cherry tomatoes, halved½ red onion, thinly sliced1 avocado, sliced Greek yoghurt, to serveRecipeAdd the flour to a large bowl and make a well in the centre. Pour the olive oil and warm water into the centre and mix until ingredients just come together. Tip out onto a clean surface and knead the dough for approximately 2-3 minutes until smooth. Place dough back into bowl and cover, then allow to rest for 30 minutes. Once the tortilla dough has rested, divide it into 16 small balls of roughly the same size. Sprinkle some flour on your bench and rolling pin, then roll out each ball of dough into a thin circle shape resembling a tortilla.Heat a large non-stick frying pan over medium-high heat. Place one circle of tortilla dough into the pan and cook for 1 minute. It should start to form bubbles and turn slightly golden. Flip over and cook the second side for another 1 minute. Remove tortilla and place onto a plate. Repeat with remaining dough balls. Stack cooked tortillas on a plate and cover with a pan lid or tea towel to keep warm, or place in the oven on a low temperature to keep warm until serving.To cook the chicken, heat a large non-stick frying pan over medium heat. Add the chicken breast and cook for around 5 minutes on each side until cooked through. Remove from the heat, then squeeze over the lime juice and add the coriander. Stir to cover the chicken then set aside.Serve the warm tortillas on the dining table with the cooked chicken, spinach, tomato, onion, avocado and Greek yoghurt and allow guests to fill their own tortillas with the toppings. Enjoy!Chicken Sushi Bowl This is a super easy lunch or dinner you can toss together with leftovers! It’s perfect for meal-prepping ahead of time and packing for work lunches. Want to mix things up? Throw in some edamame, thinly sliced carrots, or a bit of seaweed salad—get creative and make it your own!Type: Gluten Free, Lactose Free, ChickenServes 2Prep Time: 5 minutes Cooking Time: 0 minutesIngredients2/3 cup cooked Basmati rice1 tablespoon rice vinegarSprinkle of salt1 leftover cooked chicken breast, chopped1 small cucumber, chopped1 small avocado, sliced2 nori sheetsRecipeReheat the Basmati rice in a medium bowl in the microwave. Once heated, add in the rice vinegar and a sprinkle of salt, stir well to combine. Divide the rice into 2 serving bowls. Top the rice with the chopped chicken, cucumber, and avocado. Fold the nori sheets in half and arrange in the edge of the bowl. Serve this with some reduced-salt soy sauce, some chilli flakes, pickled ginger or whatever your heart desires. Enjoy!Simple Salmon SpaghettiThis tasty and healthy pasta is perfect for a speedy weeknight dinner. It’s packed with flavour and ready in no time, making it a go-to for busy evenings!Type: Fish, Lactose FreeServes 6Prep Time: 5 minutesCooking Time: 20 minutesIngredients1 packet of pasta - we used spaghetti but whatever is in the cupboard will do1 tablespoon olive oil2 cloves garlic, minced4 salmon fillets, skin on1 bunch broccolini, cut into bite sized pieces½ tin anchovies, cut into small pieces, with oil retained1 tablespoon capers1 large handful basil 1 lemon, juicedRecipeCook pasta in boiling water according to packet directions until just cooked. Reserve ½ a cup of cooking water then drain the spaghetti and set aside.Using the same pot, heat the olive oil and garlic over medium heat. Add the salmon and cook for 3-4 minutes on each side until cooked through. Add the Broccolini and cook for another couple of minutes.Add the anchovies and capers, then add the spaghetti back to the pot. Stir everything together, breaking up the salmon through the pasta. Add in the reserved pasta water, basil and lemon juice and stir to combine. Serve and enjoy!Looking for more salmon recipes? Dive into a perfect mix of smooth and crunchy with Smoked Salmon with Crackers! It’s a delightful combo that’s both delicious and super easy to whip up. Enjoy the best of both worlds in every bite!ShakshukaThis dish is a staple on breakfast menus all over Israel, and we’re hooked on it for its delicious and healthy qualities. It’s hearty enough to enjoy for lunch or dinner, and it’s a real winner when you’re serving friends or family.Type: Vegetarian, Gluten Free, Lactose FreeServes 2Prep Time: 2 minutesCooking Time: 10-15 minutesIngredients1 teaspoon olive oil4 cloves garlic, crushed1/2 onion, diced2 teaspoons fresh or dried chilli3 teaspoons paprika3 teaspoons cumin2 x 400g tins of chopped tomato (or alternatively use roughly chopped fresh tomatoes - a great way to use up any dying slowly in your fridge!)1 x red capsicum, core and seeds removed4 eggs1 large handful basil, rocket or baby spinachRecipeHeat oil in a large pan, then add garlic, onion, chilli and spices and cook until aromatic. Add tomato and capsicum, then cook for another 5 minutes until soft. Create four wells in the tomato mixture, then crack an egg into each hole. Cover the pan with a lid and cook for 5-7 minutes, until the eggs are firm with a runny egg yolk. Top with basil/rocket/baby spinach and then serve with toasted whole grain bread. Enjoy!Summing UpFamily dinners should be a blast for everyone, even the fussiest eaters! With these menu ideas, you’ll be serving up meals that are not only delicious but also nutritious, so everyone will be happily satisfied. These recipes pack in a variety of flavours and textures, making mealtime a breeze. So, get the family around the table and enjoy meals that bring smiles and make dinner a fun experience for everyone!Searching for more tasty and healthy meal ideas? Check out our Recipes section and get inspired to cook up something delicious and nutritious!