Some kids won’t touch anything slimy. Others refuse anything crunchy. And don’t even mention mixed textures—that’s a hard no. Research shows that up to 50% of parents report their child as a picky eater at some point, with food texture being one of the biggest challenges. For some, it’s a phase. For others, it sticks around longer, making mealtimes feel like a never-ending negotiation.Texture aversion is often linked to sensory processing differences, which affect how the brain interprets sensory input like taste, touch, and smell. But with the right snacks, it doesn’t have to be a battle. Whether they prefer smooth, crispy, or melt-in-your-mouth textures, here are some options that keep snack time stress-free.Struggling with a Texture-Sensitive Kid? Here’s What WorksFeeding a toddler is tricky enough, but when texture sensitivity comes into play, it can feel even harder. The good news? You don’t have to make separate meals or stick to the same few safe foods. Healthy Parents, Healthy Kids by Dr Nick Fuller offers practical tips for creating nutritious, texture-friendly meals that toddlers will actually eat.Make mealtimes easier and stress-free with foods that work for the whole family. Grab your copy of Healthy Parents, Healthy Kids today and turn picky eating into happy eating.Top 6 Texture Sensitive Snack IdeasWhether your little one loves velvety smooth treats, gentle crunch, or melt-in-the-mouth goodness, these snack ideas tick the right boxes without the mealtime drama.Sweet Potato WedgesFor kids who like a soft interior with a gentle crisp on the outside, sweet potato wedges are a great option. They’re smoother and less grainy than regular fries, making them easier to eat for texture-sensitive kids. Serve them warm and lightly seasoned for a tasty, fuss-free snack.Type: Vegetarian, Gluten Free, Lactose Free, Kid FriendlyServes 4-6 as a sidePrep Time: 5 minutesCooking Time: 30 minutes Ingredients2 large sweet potatoes, chopped into wedges2 tablespoons olive oilSprinkle of fresh or dried rosemary RecipePreheat the oven to 220°C. Line 2 baking trays with baking paper. Add the chopped sweet potato into a bowl with the olive oil and rosemary. Use your hands to gently toss and ensure the potato wedges are coated in oil and rosemary. Spread the potato wedges out onto the baking trays. Transfer the trays into the oven.Bake for 30 minutes, until golden and crispy on the outside, and softened on the inside. Remove the sweet potato wedges from the oven, serve, and enjoy. Lemon and Blueberry Cheesecake Overnight OatsAnother twist on the IWL breakfast favourite overnight oats. A delicious flavour combination reminiscent of a decadent baked cheesecake. You can easily increase the quantities of this recipe if you want to prepare your breakfast for the week in advance. If you have some extra time, swap the blueberries out for 1 cup frozen berries – heat gently over the stove and stir to make a warm berry coulis to serve over your oats. Type: Vegetarian, BreakfastServes 2Prep Time: 5 minutes (+overnight refrigeration) Cooking Time: 0 minutesIngredients1 cup rolled oats1 cup milk¾ cup reduced fat cottage cheeseZest of 1 lemonBlueberries, to serveRecipeCombine the oats, milk, cottage cheese and lemon zest in a medium bowl.  Stir everything together until well combined.  Divide the mixture between 2 serving bowls, or containers if taking on the go. Place into the fridge overnight. Top with blueberries before serving and enjoy!Berry SmoothieSmoothies are a lifesaver for kids who struggle with lumpy or crunchy textures. A berry smoothie blends into a silky, easy-to-drink snack while still packing in plenty of nutrients. If your child prefers an ultra-smooth texture, strain out the berry seeds. For a little extra thickness, add chia seeds—they soften in the liquid, making the smoothie more satisfying without any harsh textures.Type: Vegetarian, Gluten Free, BreakfastServes 1Prep Time: 5 minutes Cooking Time: 0 minutesIngredients¼ cup frozen mixed berries½ banana1 cup (250ml) skim milk1 tablespoon Greek yoghurtHandful ice cubes1 teaspoon chia seedsRecipeAdd the mixed berries, banana, milk, yoghurt, and ice cubes to a blender. Blend for 1-2 minutes until smooth. Pour into a glass and stir in the chia seeds. Enjoy! Tasty Tomato ToastsFor kids who enjoy a bit of crunch but not too much, tomato toasts strike the perfect balance. Lightly toasted bread provides a gentle crisp without being too hard, while the juicy tomatoes add a fresh, soft contrast. If texture sensitivity is an issue, opt for smoother toppings like mashed avocado or a thin layer of cream cheese to make each bite more enjoyable.Type: VegetarianServes 2Prep Time: 10 minutesCooking Time: 0Ingredients4 slices whole grain bread Small punnet mixed baby tomatoes1 teaspoon balsamic vinegarFew sprigs of parsley½ cup reduced fat cottage cheeseSprinkle of salt and pepperRecipeRoughly slice the tomatoes and place into a small bowl. Add the balsamic vinegar and parsley, then set asideToast the bread to your liking. Spread the cottage cheese evenly between the slices.Top with the tomato mixture and drizzle any of the remaining balsamic from the bowl over the top of the toasts.Season with salt and pepper and enjoy!Apple StreuselFor kids who prefer soft, easy-to-eat textures, apple streusel is a winner. The warm, tender apples provide natural sweetness without any crunch, while the light, crumbly topping adds just enough texture without being overwhelming. Serve it on its own or with a smooth dollop of yoghurt for an extra creamy touch. Plus, it keeps well in the fridge, making it a great make-ahead snack.Type: Vegetarian, Contains NutsServes 3-4Prep Time: 10 minutesCooking Time: 25 minutes IngredientsOlive oil spray, for greasing3 pink lady apples, chopped into small piecesZest and juice of 1 lemon1 teaspoon cinnamon 1 ½ cups rolled oats3 tablespoons honey3 tablespoons almond butter Greek yoghurt, to serve (optional)RecipePreheat the oven to 180°C. Spray a small loaf tin with olive oil spray and set aside. In a mixing bowl combine the chopped apple, lemon zest and juice, and half of the cinnamon. Stir to combine. Transfer the apple mixture into the loaf tin. Spread the apples to cover the entire bottom of the tin. Add the rolled oats, honey, almond butter and the remaining half teaspoon of cinnamon into the mixing bowl. Stir well to combine. If your honey and/or almond butter are not liquid enough to stir easily, heat them gently in the microwave for 10 seconds at a time until runny. Sprinkle the oat streusel mixture over the top of the apples in the loaf tin. Place the loaf tin into the oven and bake for 25 minutes until golden. Divide the apple streusel into serving bowls, and top with a dollop of yoghurt. Serve immediately and enjoy!Peaches and Cream OatsFor kids who prefer soft, creamy textures, peaches and cream oats are a great choice. The oats soak overnight, turning into a smooth and easy-to-eat base, while the ripe peaches add natural sweetness without any harsh crunch. It’s a gentle, comforting snack that’s perfect for warm mornings or a fuss-free bite any time of day.Type: Vegetarian, BreakfastServes 2Prep Time: 5 minutes (+overnight refrigeration) Cooking Time: 0 minutesIngredients1 cup rolled oats1 ½ cups milk2 tablespoons chia seedsGreek yoghurt, to serve2 peaches, to serve2 tablespoons honeyRecipeAdd the rolled oats, milk and chia seeds to a bowl and stir well to combine.  Cover and place into the fridge for 2 hours or overnight. The oats and chia seeds should soak up all the liquid and become nice and thick. Divide the oat mixture between 2 serving bowls. Top with Greek yoghurt and sliced peaches.Drizzle with honey, then serve and enjoy!If these snacks aren’t a hit, don’t worry—there are still plenty of options to explore. Check out these smoothie ideas for texture-sensitive kids.Summing UpFeeding a texture-sensitive toddler doesn’t have to feel like an endless struggle. With the right foods, you can make mealtimes smoother and more enjoyable—for both of you. Whether they prefer soft, crunchy, or melt-in-the-mouth textures, there are plenty of nutritious options to explore. Small changes can make a big difference, and with a little patience, you’ll find what works best for your child.Get the latest tips, pro strategies, exclusive offers, and all the support you need!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.

Getting a picky toddler to eat well isn’t just about patience; it’s about strategy. When their idea of a balanced meal is crackers and air, how do you make sure they’re actually getting the nutrients they need?According to research, between 6% and 50% of toddlers exhibit picky eating behaviours, with some phases lasting up to three years. While it’s a normal part of development, making sure they get the right nutrients is key to their growth, brain function, and overall health.A well-balanced nutrition plan can help ensure they get what they need while respecting their preferences (and your sanity). This guide breaks it down step by step, so you can ditch the mealtime battles and focus on making food fun and stress-free.Struggling with Nutrition Plans for Picky Toddlers? Here’s Help!Feeding a picky toddler can feel like an ongoing challenge. Healthy Parents, Healthy Kids by Dr Nick Fuller, a trusted childhood nutrition expert, provides practical strategies to create balanced meals that even the fussiest eaters will enjoy.Discover how to nourish your toddler without resorting to separate meals. With Healthy Parents, Healthy Kids, you’ll make mealtimes easier while keeping their nutrition on track. Grab your copy today!What Do Toddlers Really Need to Eat?Toddlers are tiny powerhouses of energy, which means they need a mix of nutrients to fuel their growth, brain development, and all that endless running around. Research suggests that toddlers aged 2-3 years need approximately:1,000 to 1,400 calories per day (depending on activity levels)30-40% of daily calories from healthy fats for brain development13 grams of protein per day for muscle and tissue growth700 mg of calcium for strong bones7 mg of iron to prevent deficiencies and support brain functionSince toddlers have small stomachs but high energy needs, they thrive on nutrient-dense foods. Think whole grains, lean proteins, dairy (or alternatives), fruits, veggies, and healthy fats like avocado. Iron, calcium, and vitamin D are also crucial at this stage, so making sure they get a variety of foods is key. Easier said than done, right? That’s where a nutrition plan comes in.Easy Steps to Make Nutrition Plans for Picky ToddlersWhen making a nutrition plan for a picky toddler, start with what they love and slowly mix in new foods. The key is balance—pair familiar favourites with nutritious options so they feel comfy while trying something new. Keep it simple, fun, and stress-free, and mealtimes will be way smoother.Assess Your Toddler’s Nutritional NeedsBegin by checking what they’re actually eating. Keep a food diary for a few days to see if they’re getting a decent mix of nutrients. If they’re surviving on toast and air, it might be time to tweak things.Studies show that iron deficiency affects up to 20% of toddlers in industrialised countries, often due to a lack of iron-rich foods like lean meats, beans, and fortified cereals. Checking for gaps in their diet can help prevent deficiencies before they become a bigger issue.Compare your toddler’s intake to the Australian Dietary Guidelines. You don’t need to obsess over numbers, but having a rough idea of what’s missing can help you plan better meals.If there are still gaps in their diet, nutritional supplements can help. Check out these options for your picky toddlers.Know Your Toddler's Preferences and DislikesSome toddlers love bananas but gag at the sight of broccoli. Knowing what they naturally enjoy and what they completely reject gives you a solid starting point.Research suggests that it can take 8-10 exposures to a new food before a toddler accepts it. So just because they refuse something once or five times doesn’t mean it’s a lost cause!Try offering similar textures or flavours when introducing new foods. If they love mashed sweet potatoes, mashed carrots might be an easier sell. It’s all about working with their tastes, not against them.Create a Structured Meal and Snack ScheduleToddlers love routine, and that includes eating times. Set regular meal and snack times to prevent constant grazing, which can ruin their appetite for real meals. A predictable schedule also helps regulate their hunger cues, making them more likely to eat what’s offered instead of waiting for a snack 10 minutes later.Involve Your Toddler in Meal Planning and PreparationLet them pick between two food options, help wash veggies, or stir ingredients. Giving them a sense of control can make them more willing to eat what’s on their plate.Even simple tasks like choosing a plate or adding a topping can make mealtime feel more like a fun activity than a chore. Research shows that kids involved in food prep are more likely to try new foods and develop a positive attitude toward eating.Gradually Introduce New FoodsNo need to overhaul their diet overnight—slow and steady wins the race. Introduce one new food at a time alongside familiar favourites so it doesn’t feel like a complete shock.You can also play around with different preparations. If they hate raw carrots, try steaming or roasting them for a new texture.Make Meals Visually AppealingToddlers eat with their eyes first, so presentation matters. Use fun shapes, colourful foods, or creative plating to grab their attention.Research has found that kids are more likely to eat fruits and vegetables when they are arranged in fun, visually appealing ways. Even something as simple as arranging fruit into a smiley face can make a big difference in getting them to take that first bite.Ensure a Non-Pressurised Eating EnvironmentThe more pressure you put on them to eat, the more they’ll resist. Instead of forcing bites, create a relaxed environment where they can explore food at their own pace.Pressuring kids to eat actually reduces their willingness to try new foods. Offer food without making a big deal out of it. If they refuse, stay neutral—no bribing, begging, or guilt-tripping.Keep Offering New Foods Without PressureJust because they rejected peas today doesn’t mean they’ll hate them forever. Keep offering new foods regularly, but without any pressure to eat them.Sometimes, it takes several tries before a toddler accepts a new food. Repeated exposure (without making a fuss) can help them warm up to it over time.Monitor Progress and Adjust as NeededIf your current approach isn’t working, tweak it. Maybe they prefer finger foods over spoon-fed meals, or they eat better at lunchtime than dinner.Be flexible and adjust your strategy based on what works best for your toddler. Consistency is key, but so is adapting to their changing preferences.Consult a Pediatric Nutritionist if NecessaryIf your toddler’s picky eating is extreme—like refusing entire food groups or showing signs of nutritional deficiencies—it’s worth seeking professional advice.A pediatric nutritionist can help identify any underlying issues and provide personalised strategies to ensure they’re getting the nutrients they need. About 25-45% of young children have feeding difficulties, so if mealtime struggles feel beyond normal, professional guidance can help.Want more tips on planning meals for your picky kids? Check out this article for ideas that make mealtime easier and way less stressful!Final ThoughtsFeeding a picky toddler doesn’t have to be a daily struggle. With a solid nutrition plan, structured mealtimes, and a little creativity, you can make mealtimes smoother and maybe even fun.The key is patience, consistency, and a low-pressure approach. Keep offering nutritious foods, make meals visually appealing, and let your toddler take the lead—one bite at a time.Get the latest tips, pro strategies, exclusive offers, and all the support you need!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 salad makes your kid turn up their nose, it’s time for a makeover. The problem isn’t the veggies—it’s how they’re served. A plain bowl of lettuce? No thanks. But a crunchy, colourful mix with fun toppings and a delicious dressing? Now, we’re talking.Studies show that kids are more likely to eat vegetables when they’re presented in an appealing way. So, let’s ditch the boring greens and get creative with salads that are fun to eat and packed with nutrients. Here are some tasty ideas to get started!Make Salads Fun and Nutritious for Your Kids!Getting kids to enjoy salads is easier than you think. Healthy Parents, Healthy Kids by Dr Nick Fuller shares simple, creative ways to make salads more appealing while keeping them packed with nutrition.Say goodbye to mealtime struggles and hello to kid-approved, veggie-packed meals. Grab your Healthy Parents, Healthy Kids copy today.6 Creative Salad Ideas For KidsWhen it comes to getting kids to eat salad, the right combination of flavours, textures, and fun presentation can make all the difference. These creative salad ideas add a playful twist to fresh ingredients, making them more appealing to little ones.Haloumi, Beetroot and Avocado SaladHaloumi, beetroot, and avocado come together in this colourful and tasty salad that’s as fun to eat as it is nutritious. The mix of creamy, crunchy, and chewy textures makes it more exciting for kids, turning a simple salad into a satisfying meal.Type: Vegetarian, Gluten FreeServes 4Prep Time: 5 minutesCooking Time: 20 minutesIngredients1 cup quinoa1 teaspoon olive oil½ block haloumi, chopped into bite-sized pieces 3 peeled cooked baby beetroot, chopped 1 cucumber, diced1 avocado, diced 1 packet baby spinach RecipeCook quinoa in a deep sided frying pan according to packet directions. When cooked, remove from the pan and divide between four bowls.Re-using the same pan, add olive oil and heat over medium heat. Once hot add the haloumi and cook for a couple of minutes on each side until golden. Add the chopped beetroot, cucumber and avocado to the bowls. Add a big handful of spinach to each and top with cooked haloumi. Enjoy!Roasted Sweet Potato, Ricotta and Walnut SaladRoasted sweet potato, ricotta, and walnuts create a hearty salad with a mix of sweet, creamy, and crunchy textures. It's a fun and filling option that can be prepped in advance, making it easy to serve up a delicious and innovative meal for kids.Type: Vegetarian, Gluten FreeServes 4 (or 6 as a side salad)Prep time: 10 minutesCooking time: 20 minutesIngredients1 medium sweet potato1 teaspoon olive oil½ teaspoon paprika½ teaspoon cumin½ cup walnuts4 cups baby spinach (or rocket leaves)1 cup cooked quinoa2 tablespoons balsamic vinegar1 small punnet mixed colour cherry tomatoes¾ cup firm ricotta cheeseRecipePreheat the oven to 180°C. Chop sweet potato into small chunks and place onto a baking tray lined with baking paper. Sprinkle over the olive oil, paprika and cumin and toss to coat the sweet potato. Bake for 15 minutes.After 15 minutes, remove the sweet potato from the oven and push to one side of the tray. Add the walnuts to the baking tray and return to the oven for a further 5 minutes. Set aside to cool slightly.In a large salad bowl add the baby spinach, quinoa and balsamic vinegar. Toss to combine. (If you are making this salad ahead of time, you can skip this step and prepare the salad without the dressing, then add the balsamic vinegar on the day before serving). Top the salad with the cherry tomatoes, ricotta and the roasted sweet potato and walnuts. Enjoy!Festive Four Bean SaladWith its vibrant colours and mix of beans, this salad brings a festive touch to any meal. It’s a fun, protein-packed option that’s great for summer but tasty all year round. Serve it on its own or as a kid-friendly side to grilled meats.Type: Vegetarian, Vegan, Gluten Free, Lactose FreeServes 4 (or 6 as a side)Prep Time: 10 minutesCooking Time: 0 minutesIngredients1 small Spanish onion1 small red capsicum1 small green capsicum1x 400g tin red kidney beans, drained and rinsed1x 400g tin four bean mix, drained and rinsed½ cup parsley1 tablespoon olive oil1 tablespoon lemon juiceSalt and pepper, to seasonRecipeChop the Spanish onion and capsicums into small pieces and add to a large bowl. Add the kidney beans, four bean mix and parsley. Pour over the olive oil and lemon juice and mix everything to ensure the ingredients are evenly coated.Season with salt and pepper, enjoy!  Tabouli SaladFresh and zesty, tabouli is a great way to introduce kids to bold flavours in a fun, bite-sized way. Serve it as a side with grilled meat, fish, or eggs, or make it more filling by mixing in chickpeas for an extra boost of protein.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 the 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!Fattoush SaladThis crunchy and refreshing Lebanese salad adds a fun twist with crispy pita chips, making it more exciting for kids. Serve it alongside grilled meat, fish, or tofu for a flavour-packed meal.Type: Vegetarian, Vegan, Lactose FreeServes 4 (or 6 as a side salad)Prep Time: 5 minutesCooking Time: 5-10 minutesIngredients1 wholemeal Lebanese bread1 large Lebanese cucumber, chopped into small pieces1 punnet cherry tomatoes, chopped into small pieces1 red capsicum, chopped into small pieces1 radish, thinly sliced2 spring onions, thinly sliced½ cup parsley, chopped½ mint, choppedDressing:2 tablespoons olive oil1 clove garlic, crushed2 tablespoons lemon juice1 teaspoon paprika1 teaspoon sumacRecipePreheat the oven to 180°C. Toast the Lebanese wrap bread in the oven for 5-10 minutes until crisp. Use your hands to break crumble into bite-sized pieces, then set aside.To make the dressing, combine dressing ingredients in a small bowl and whisk to combine. Set aside.Add all salad ingredients to a large bowl. Add the toasted pieces of Lebanese bread, then pour over dressing. Use your hands to gently combine all the ingredients and the dressing. Serve immediately.Crunchy Brunch SaladWho says salads are just for lunch or dinner? This crunchy brunch salad is perfect for slow weekend mornings. A soft-yolk egg adds a creamy touch, doubling as a delicious dressing. Poached or boiled eggs work just as well for a fun and satisfying meal.Type: Vegetarian, Gluten Free, Contains nutsServes 1Prep Time: 5 minutesCooking Time: 5 minutesIngredients1 egg1 handful baby spinach1/3 cup leftover roasted sweet potato4 cherry tomatoes, halved1 tablespoon cottage cheeseSprinkle of toasted almonds, choppedSprinkle of pepitasSprinkle of sunflower seedsSprinkle of chopped parsleyCracked black pepperRecipeHeat a small non-stick frying pan over medium heat. Crack the egg into the pan, cover and allow to cook for 5 minutes until the egg whites are firm but the yolk is still soft. Meanwhile add the remaining ingredients to a small bowl. Top with the fried egg and sprinkle with black pepper. Enjoy!Think salad is too basic? Try adding these exotic fruits and vegetables for a fresh, unexpected twist.Final ThoughtsSalads can be fun, flavourful, and kid-friendly with the right ingredients and presentation. Mixing up textures, colours, and fresh flavours keeps things exciting, turning a simple dish into something kids will actually want to eat. Whether as a main or a side, these creative salads make healthy eating more enjoyable.Get the latest tips, pro strategies, exclusive offers, and all the support you need!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.

Packing a nutritious lunch box is all about balance—something between ‘this is healthy’ and ‘will my kid actually eat this?’ A good lunch should fuel the body, keep energy levels steady, and not come home untouched.Research shows that kids who eat balanced meals with protein, fibre, and healthy fats have better focus and mood throughout the day. One study even found that students who ate a healthy lunch performed better on tests. So yes, what’s inside that lunch box matters!But nutritious doesn’t have to mean boring. With the right mix of colours, textures, and flavours, you can create meals that are both healthy and exciting. Let's dive into some easy, delicious ideas.Need Nutritious Lunch Ideas for Picky Toddlers? Here’s What You Need!Getting a picky toddler to eat a balanced lunch can be tricky, but it doesn’t have to mean making separate meals. Healthy Parents, Healthy Kids by Dr Nick Fuller offers practical strategies to create nutritious, toddler-friendly meals that actually get eaten.Say goodbye to lunchtime battles and hello to stress-free, balanced meals. Grab your copy of Healthy Parents, Healthy Kids today and make healthy eating easier for the whole family.5 Easy Nutritious Lunch Box Meal IdeasFor a nutritious lunch box,  the key is variety. Mix proteins, healthy carbs, and fresh produce to keep things balanced and interesting. Follow these five easy meal ideas to tick all the boxes for taste, nutrition, and lunch box appeal.Zucchini and Corn SliceThis quick and tasty slice is perfect for a nutritious lunch box. Packed with veggies and protein, it’s a great way to sneak in extra nutrients while keeping things delicious. Serve it as a main or a hearty snack—either way, it’s sure to be a hit.Type: Vegetarian, Kid Friendly, Baby Friendly, SnacksMakes 15 squaresPrep Time: 5 minutesCooking Time: 40 minutes Ingredients6 eggs1 cup milk1 cup wholemeal self-raising flour2 large zucchini, grated1 cup corn kernelsHandful fresh herbs eg. Coriander, mint½ cup grated cheese (optional)RecipePreheat the oven to 180°C. Line a rectangular baking tray with baking paper.  In a large bowl whisk together the eggs and the milk. Add the flour and whisk until smooth. Add in the grated zucchini, corn, herbs, and the cheese (if using). Stir well to combine. Pour the batter into the baking tray. Place into the oven and bake for 35-40 minutes, until puffed up and golden. Remove from the oven and allow to cool completely in the baking tray. Once cooled, cut the zucchini slice into squares and enjoy!Spanish OmeletteThis classic Spanish omelette is a lunch box winner—packed with eggs, potatoes, and veggies for a satisfying and nutritious meal. It’s just as tasty cold as it is warm, making it perfect for school or work lunches. Pair it with a fresh side salad, or enjoy it on its own for a protein-packed midday boost.Type: Vegetarian, Gluten Free, Lactose FreeServes 4-6Prep Time: 10 minutesCooking Time: 40 minutes Ingredients5 medium sized potatoes, peeled and washed1/3 cup olive oil6 large eggs, whiskedHandful fresh parsley leaves, plus extra to serveRecipeSlice the potatoes into slices that are roughly 5mm thick. Heat the olive oil in a large non-stick frying pan over medium heat. Add the potato slices to the pan and toss to coat the slices in the olive oil. Cover the pan and cook the potatoes over medium to low heat, turning often, for 20 minutes until the potatoes are slightly softened. Remove the pan from the heat and strain the potatoes through a large colander, making sure to collect the olive oil from the pan and set aside. Transfer the potatoes to a large bowl and allow to cool slightly for 5 minutes. Once the potatoes have cooled slightly, gently stir in the whisked eggs and parsley, trying not to break up the potato slices.Return the frying pan over medium heat and add 3 tablespoons of the reserved olive oil. Tip the egg and potato mixture into the frying pan and cook uncovered for 10 minutes, using a spatula to gently tuck the edges of the omelette into a cushion shape. Once the bottom of the omelette is golden and the top is slightly set, invert the omelette onto a large plate. 9. Add another 1-2 tablespoons of the reserved olive oil into the frying pan. Return the omelette to the pan, cooked side facing up. Cook the omelette for a further 5-10 minutes, tucking in the edges of the omelette again to form the cushion shape. Once the omelette is set, remove from the heat and slide the omelette out onto a plate. Allow to cool for 5-10 minutes before slicing into thick slices. Top with more fresh parsley and enjoy!Note: keep any remaining olive oil in a jar and use it for pan frying with any future recipes you make over the next few days. ShakshukaThis flavour-packed dish isn’t just for breakfast; it makes a delicious and nutritious lunch box meal too. With eggs poached in a rich tomato sauce, it’s loaded with protein, vitamins, and antioxidants. Pack it with some whole grain bread or pita for a satisfying and wholesome lunch on the go.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!Mini Baked Oat CupsThese mini baked oat cups are a great addition to any lunch box—perfect as a wholesome snack or a sweet but nutritious treat. Made with fibre-rich oats and natural sweetness, they provide lasting energy to get through the day. Plus, they’re easy to make ahead and store, making lunch prep a breeze.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!Chilli Chicken Stir FryThis quick and tasty stir-fry is a great way to add some protein and veggies to a lunch box. Ready in just 20 minutes, it’s perfect for busy weeks, and doubling the recipe means you’ll have extra for the next day. Serve it with rice or noodles for a balanced, flavour-packed meal that keeps you fuelled all day.Type: Contains Chicken, Gluten Free, Dairy FreeServes 4Prep Time: 5 minutesCooking Time: 20 minutes Ingredients200g dried vermicelli noodles2 tablespoons olive oil1 head broccoli, chopped1 teaspoon ginger, grated1 garlic clove, crushed400g chicken mince2 teaspoons chilli flakes2 tablespoons tamari1 lime, quartered, to serveHandful Thai basil leaves, plus extra to serveRecipeHeat a large frying pan over medium to high heat. Add in 1 tablespoon of the olive oil. Fry the broccoli for 4-5 minutes, then remove from the pan. Meanwhile, add the dried vermicelli noodles to a large bowl. Boil the kettle and pour the boiling water over the noodles. Allow to sit for 5 minutes, then drain and set aside.Add in the remaining tablespoon of olive oil to the pan. Add in the ginger, garlic, and then the chicken mince.Break up the mince with a spoon and cook for 5 minutes until browned.Return the cooked broccoli to the pan with the chicken mince. Add in the chilli flakes and tamari, then stir to combine. Cook for a further 1-2 minutes until heated through. Divide the vermicelli noodles between 4 serving bowls. Top with the mince and Thai basil leaves. Serve with a lime wedge, and squeeze the juice over the mince. Enjoy!Looking for more lunch box inspiration? Check out this article for fresh, tasty ideas.Summing UpPacking a nutritious lunch box doesn’t have to be complicated or time-consuming. With the right mix of proteins, healthy carbs, and veggies, you can create meals that are both delicious and nourishing. Whether it’s a veggie-packed slice, a protein-rich omelette, or a hearty stir-fry, these ideas make it easy to keep lunches balanced and enjoyable. Try them out and make healthy eating a breeze.Get the latest tips, pro strategies, exclusive offers, and all the support you need!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.

Kids love dessert, but too much sugar can lead to energy crashes, mood swings, and even impact their long-term health. The World Health Organization (WHO) recommends that children limit added sugar to less than 10% of their daily calorie intake—yet most exceed this by a mile.The good news? You don’t have to cut out sweet treats altogether. By swapping refined sugar for natural ingredients and adding nutrient-rich elements like fruit, yoghurt, and whole grains, you can create desserts that are just as indulgent—without the sugar spike. These healthier options keep kids happy, satisfied, and full of energy for playtime without the post-dessert meltdowns.Want Healthy Desserts for Kids? Get the Recipes!Desserts can be both delicious and nutritious. Healthy Parents, Healthy Kids by Dr Nick Fuller is filled with easy, kid-friendly recipes that satisfy sweet cravings without the sugar overload.From fruity frozen treats to healthier takes on classic favourites, this guide makes it simple to serve desserts that kids will love and parents will feel good about. Grab your copy of Healthy Parents, Healthy Kids today!6 Healthy Indulgent Desserts For ChildrenHealthy desserts don’t have to be boring. With the right ingredients, you can whip up treats that taste just as indulgent as traditional sweets, minus the sugar overload.Apple CrumbleThis warm and comforting dessert is a perfect way to satisfy a sweet tooth while keeping it nutritious. Made with wholesome ingredients, it’s packed with fibre and natural sweetness, making it a great option for kids. You can prepare it as a family-sized dish or scale it down for a single serving. Try adding frozen berries or stone fruit to the apple mixture for extra flavour and nutrients. It’s also a great way to use up overripe fruit while creating a healthy, indulgent treat.Serves 6Prep time: 15 minutesCooking time: 15-20 minutesIngredients6 medium apples (you can use a variety e.g. Pink Lady and Granny Smith)1/3 cup water1 teaspoon cinnamon1 teaspoon nutmegZest of 1 orange1 cup rolled oats½ cup desiccated coconut3 tablespoons olive oil¼ cup raw almonds, roughly chopped (Walnuts or macadamias also work well)Greek yoghurt, to serveRecipeRemove apple cores and roughly chop apples in bite sized pieces, keeping the skin on. Place chopped apples into a large saucepan with the water, cinnamon, nutmeg and orange zest.Cook apple mixture over a medium-high heat for approximately 10 minutes. Stir every few minutes, until the apples are heated through and tender. Pour the cooked apple mixture into a baking dish and set aside. Preheat the oven to 180°C.To make the crumble topping combine the oats, coconut and olive oil and mix together well. Spread the crumble mixture evenly over the top of the cooked apples in the baking dish. Sprinkle with the chopped almonds.Place the baking dish into the oven and cook for approximately 15-20 minutes until heated through and golden on top. Remove from the oven, and serve warm with a dollop of Greek yoghurt.  Mango Frozen YoghurtThis creamy, refreshing treat is a delicious way to keep cool while enjoying a healthier alternative to ice cream. Packed with natural sweetness and probiotics, it’s a great option for kids who love a frozen dessert. It takes just two minutes to prepare, or you can make it ahead of time and store it in the freezer for a ready-to-go treat.Type: Vegetarian, Gluten FreeServes 2Prep Time: 2 minutesCooking Time: 0 minutesIngredients2 small mangoes, frozen (alternatively use store-bought frozen mango chunks)½ cup Greek yoghurtRecipeAdd frozen mango and yoghurt to a blender and blend for approximately 1 minute until ingredients are combined into a smooth soft serve consistency.Pour frozen yoghurt out of the blender and serveApple StreuselThis warm, spiced apple dessert is a deliciously wholesome way to enjoy a sweet treat. The crumbly streusel topping adds a satisfying crunch, making it perfect for dessert, a snack, or even breakfast with a dollop of yoghurt. It stores well in the fridge for a couple of days and can be enjoyed cold or reheated. Serve it without yoghurt for a naturally dairy- and lactose-free option.Type: Vegetarian, Contains NutsServes 3-4Prep Time: 10 minutesCooking Time: 25 minutes IngredientsOlive oil spray, for greasing3 pink lady apples, chopped into small piecesZest and juice of 1 lemon1 teaspoon cinnamon 1 ½ cups rolled oats3 tablespoons honey3 tablespoons almond butter Greek yoghurt, to serve (optional)RecipePreheat the oven to 180°C. Spray a small loaf tin with olive oil spray and set aside. In a mixing bowl combine the chopped apple, lemon zest and juice, and half of the cinnamon. Stir to combine. Transfer the apple mixture into the loaf tin. Spread the apples to cover the entire bottom of the tin. Add the rolled oats, honey, almond butter and the remaining half teaspoon of cinnamon into the mixing bowl. Stir well to combine. If your honey and/or almond butter are not liquid enough to stir easily, heat them gently in the microwave for 10 seconds at a time until runny. Sprinkle the oat streusel mixture over the top of the apples in the loaf tin. Place the loaf tin into the oven and bake for 25 minutes until golden. Divide the apple streusel into serving bowls, and top with a dollop of yoghurt. Serve immediately and enjoy.Festive Stuffed StrawberriesThese vibrant, bite-sized treats are a perfect addition to a healthy dessert platter. Juicy strawberries are stuffed with a creamy filling and topped with green pistachios and red cranberries for a naturally festive look. Best served fresh, they’re a fun and nutritious way to enjoy a sweet treat.Type: Vegetarian, Gluten Free, Contains Nuts, Snacks, Kid FriendlyMakes 10 strawberriesPrep Time: 10 minutesCooking Time: 0 minutes Ingredients10 medium to large strawberries10 heaped teaspoons cottage cheese¼ cup pistachios, roasted1 tablespoon dried cranberriesRecipeUse a small sharp knife to slice off the top of the strawberry, and to carefully remove the core of the strawberry. Use a small spoon to fill each strawberry with one heaped teaspoon of cottage cheese. Chop the pistachios and dried cranberries into small pieces. Sprinkle the stuffed strawberries with the pistachios and cranberries, ensuring that they stick to the cottage cheese. Arrange the stuffed strawberries on a festive serving platter. Serve immediately and enjoy!Stuffed DatesThese naturally sweet treats make a delicious and nutritious addition to a healthy dessert platter. With their rich flavour and festive look, they’re perfect for special occasions. They store well in the fridge for a couple of days in an airtight container, so you can prepare them in advance. Double or triple the recipe as needed for easy holiday entertainingType: Vegetarian, Vegan, Gluten Free, Lactose Free, Contains Nuts, Snacks, Kid FriendlyMakes 10 datesPrep Time: 10 minutesCooking Time: 0 minutes Ingredients10 Medjool dates10 almonds, roasted10 teaspoons 100% natural peanut butter¼ cup pistachios, roasted1 tablespoon dried cranberriesRecipeUse a small knife to slice each date open length wise and remove the pit. You don’t want to cut all the way through the date, just along one side so that you can remove the pit. Stuff one roasted almond into each date, in place of the pit. Add one teaspoon of peanut butter into each date, adding it into the middle cavity where you have stuffed the roasted almond. Gently pinch each side of the date together to stick the edges together slightly.  Chop up the pistachios and dried cranberries into small pieces. Sprinkle the pistachios and cranberries over the stuffed dates, ensuring that they stick to the peanut butter filling. Arrange the stuffed dates onto a festive serving platter. Serve immediately and enjoy!Chocolate MousseThis rich and creamy chocolate mousse has a secret ingredient—silken tofu. It blends perfectly to create a smooth, indulgent dessert that’s packed with protein. Trust the process, and you’ll have a delicious treat that’s both satisfying and nutritious. Keep it vegan by skipping the yoghurt topping and using dairy-free dark chocolate.Type: Vegetarian, Gluten FreeServes 6Prep Time: 10 minutesCooking Time: 0 minutes (+overnight refrigeration) Ingredients130g 85% dark chocolate300g silken tofu1 teaspoon vanilla essence2 tablespoons maple syrup 6 tablespoons plain yoghurt, to serve (optional)Fresh fruit, to serve RecipeBreak the chocolate into squares and microwave in 30 second bursts, stirring in between, until melted. Pour the chocolate into the bowl of an electric stand mixer fitted with a whisk attachment. Alternatively, you could use a blender or electronic handheld whisk. Add the silken tofu into the bowl of the mixer, along with the vanilla essence and maple syrup. Start the mixer at a slow speed. Once the ingredients are combined, increase the speed to medium-high. Continue to mix for at least 10-15 minutes until smooth. Scrape the bowl at regular intervals and continue to mix. Transfer the mousse mixture into 6 small glasses or ramekins. Cover and refrigerate for at least 4 hours, but ideally overnight. Before serving, top each mousse cup with a spoonful of yoghurt (optional) and fresh fruit. Serve immediately and enjoy!Wrapping UpHealthy desserts can be just as delicious and indulgent as traditional treats, with the added bonus of nourishing ingredients. These recipes offer a balance of sweetness and nutrition. They’re perfect for satisfying cravings while keeping things wholesome. Try them out and enjoy guilt-free treats the whole family will love.Get the latest tips, pro strategies, exclusive offers, and all the support you need!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.

Kids' parties are all about fun, games, and, let’s be real—snacks. But no one wants to spend hours in the kitchen making complicated dishes that kids may or may not even eat. The good news? You don’t have to.The key to party food success is keeping it simple, mess-free, and, most importantly, something kids actually want to eat. Studies show that kids’ taste preferences start developing as early as infancy, and early exposure to a variety of flavours and textures helps shape their willingness to try new foods.So, whether you’re planning a birthday bash or a casual playdate, these easy party foods will keep little hands busy and little stomachs happy.Party Food for Kids? Stress No More!Planning a party menu that kids will actually eat doesn’t have to be a hassle! Healthy Parents, Healthy Kids by Dr Nick Fuller is packed with simple, no-fuss recipes and smart strategies to keep little guests happy and full.From fun finger foods to easy crowd-pleasers, this guide takes the guesswork out of party prep. No more wasted food or last-minute stress—just tasty, kid-approved snacks made easy. Grab your copy of Healthy Parents, Healthy Kids today!5 Best Easy Party Foods For KidsWhen it comes to party food, simplicity is key. You want options that are quick to prepare, easy to eat, and guaranteed crowd-pleasers. Homemade Chicken TortillasMaking your own tortillas might sound time-consuming, but it’s easier than you think—and totally worth it. For a kids’ party, you can set up a DIY tortilla station with all the toppings so little guests can build their own. It’s a fun, interactive way to get kids excited about their food, and the fresh, homemade tortillas will take the flavour up a notch.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 center. 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 bubble 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!Veggie NachosWant a quick and tasty party snack? Nachos to the rescue! This easy vegetarian version is loaded with crunchy corn chips, melted cheese, and colourful veggies—perfect for little hands to grab and munch. Plus, they’re ready in minutes, making them a hassle-free party favourite.Type: Vegetarian, Gluten FreeServes 4 Prep Time: 5 minutesCooking Time: 12 minutesIngredients1x bag plain toasted corn chips or tortilla strips1x 400g tin red kidney beans, drained and rinsed1x 400g tin diced tomatoes (or 1x punnet cherry tomatoes halved, or 3 tomatoes diced)½ cup low fat cheese, shredded¼ cup sliced jalapeños (you can buy these jarred from a large supermarket or delicatessen)Guacamole1 avocadoJuice of half a lemonSprinkle of chilli flakes1 shallot, finely choppedSalt and pepperRecipePreheat oven to 200°C. Place corn chips into a large baking dish and top with kidney beans and tomatoes. Sprinkle over the jalapenos - don’t worry, they lose their heat as they cook. Cover with the shredded cheese and place into the oven to cook for approximately 12 minutes, until heated through and slightly golden on top.Meanwhile to make the guacamole, spoon the avocado flesh into a small bowl and mash with a fork. Add lemon juice, chilli flakes, shallot and a sprinkle of salt and pepper and mix to combine. Divide the nachos between 4 plates and top each with tablespoons of the guacamole. Serve and enjoy!Weeknight Pizza PartyPizza is always a hit at kids’ parties, and this easy recipe lets you customise it with whatever toppings you have on hand. Make a few different flavours, slice them up, and let the kids mix and match. It’s a fun, no-fuss way to serve a crowd—because who doesn’t love pizza?Type: Vegetarian/Contains Meat (depending on your topping choices)Serves 4Prep Time: 5 minutesCooking Time: 10-15 minutesIngredients4 wholemeal Lebanese bread wrapsToppings: 4 tablespoons tomato paste1 zucchini, thinly sliced1 red capsicum, diced1 punnet cherry tomatoes, sliced in half¼ cup black olives½ cup shredded mozzarella cheese, or sliced baby bocconcini cheese200g cooked lean meat eg. Shredded chicken breastBasil leaves to serveRecipePreheat the oven to 200°C. Place the Lebanese bread wraps onto two flat baking trays. Spread the tomato paste thinly and evenly over the entire surface of the wrap breads. Ensure you also spread to the edges as this will stop the crust drying out too much.Top the wraps breads with all the toppings, then place into the oven. Cook for 10-15 minutes until the toppings are cooked and cheese is slightly golden. Remove from the oven and slice each pizza into 4-8 pieces and serve.Kale ChipsLooking for a crispy, guilt-free snack that kids will actually eat? Kale chips to the rescue! Just toss some kale leaves with a little oil, pop them in the oven, and watch them turn into crunchy, savoury bites. They’re a sneaky way to add greens to the party table—no one will even miss the regular chips!Type: Vegetarian, Vegan, Gluten Free, Lactose Free, SnacksServing: Choose your quantityPrep Time: 5 minutesCooking Time: 5 minutesIngredientsFreshly picked kale leaves, thick stems removedOlive oil sprayDried chili flakesRoasted garlic flakesDried parsleySea saltRecipePreheat the oven to 180°C and line a baking tray (or as many trays as you need) with baking paper. Tear the kale leaves into large bite-sized pieces and spray with olive oil. Spread out in a single layer on the prepared tray.Mix together the chili flakes, roasted garlic flakes, dried parsley and a good pinch of salt. Sprinkle this mixture over the kale leaves – it will stick to the olive oil and form a delicious coating on the kale. Bake for 5 minutes or until crisp and lightly coloured around the edges. These are best served warm from the oven rather than being kept for a snack later. Chicken ShawarmaWe serve this with the Chopped Tahini Salad (IWL Recipe), as well as some roasted eggplant, a spoonful of hummus or baba ghanoush and chopped Lebanese pickles (purchased from speciality supermarkets), but you could just as easily do wraps or flatbreads, roast potatoes or sweet potatoes or other vegetables.Type: Chicken, Gluten Free, Lactose FreeServes 4Prep Time: 5 minutes (+ extra time to marinate)Cooking Time: 40 minutesIngredients4 tablespoons olive oilJuice of 1 lemon6 garlic cloves, minced1 finger of ginger, minced1 teaspoon turmeric1 teaspoon ground chili1 teaspoon paprika 1 teaspoon cumin 4 chicken thighs1 red onion, sliced RecipeTo make the marinade, combine olive oil, lemon, garlic, ginger, turmeric, chili, paprika and cumin in a medium sized bowl. Mix well to combine. Add in the chicken thighs and ensure they are coated in the marinade. Cover the bowl and place into the fridge for as long as you can, ideally overnight.Preheat oven to 220°C and line a baking tray with baking paper. Remove the chicken from the fridge half an hour before cooking and let it rest on the bench. Arrange the sliced red onion over the baking tray. Place chicken thighs on top of the onion, then drain the rest of the marinade on top of the chicken. Place into the oven and cook for 20 mins then turn chicken over to the other side for another 20 minutes. Enjoy!Struggling with picky eaters at parties? Check out this article for easy tips and tricks to keep every little guest happy.Final ThoughtsKids’ party food isn’t that complicated. With simple, fun, and easy-to-eat options, you can keep little guests happy without spending hours in the kitchen. Whether it’s DIY tortillas, crispy kale chips, or classic pizza, the key is to keep it fuss-free and delicious. So, whip up these easy party foods, sit back, and enjoy the celebration.Get the latest tips, pro strategies, exclusive offers, and all the support you need!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.

Fish is packed with nutrients that help kids grow strong and healthy, but getting them to eat it? That’s another story. If your little one turns up their nose at anything that swims, don’t worry—we've got some tasty solutions. With the right recipes, fish can go from ‘no way’ to ‘more, please!’But why should fish be on your family’s menu in the first place? It’s not just about variety—it’s about fueling growing bodies with high-quality protein, brain-boosting omega-3s, and essential vitamins and minerals. Research even suggests that kids who eat fish regularly may sleep better and perform better in school.If you’re looking for reasons to serve fish (and ways to make it kid-approved), read on.Want to Get Your Kids to Eat Fish? Try ThisIf your child refuses fish before even taking a bite, Healthy Parents, Healthy Kids by Dr Nick Fuller has the solutions you need. This practical guide from a leading childhood nutrition expert shares simple, fuss-free strategies to make fish more appealing—without the mealtime battles.Discover clever ways to introduce seafood, creative recipes that even picky eaters will love, and tips to make family meals easier. No more complaints, no more wasted food—just nutritious, delicious fish dishes the whole family can enjoy. Grab your copy of Healthy Parents, Healthy Kids today!5 Kid-Friendly Fish Recipes To Try NowThe key to getting kids to love fish is all in the preparation. Think crispy textures, familiar flavours, and fun presentations. Whether your child prefers finger foods, pasta, or tacos, these recipes make fish a tasty and stress-free addition to mealtime.Grilled Fish with Salsa VerdeSalsa Verde, meaning ‘green sauce’, is a fresh and flavourful addition to mild white fish, making it more appealing for kids. This zesty, herb-packed sauce adds a burst of taste without being too strong, helping little ones warm up to seafood. Serve the fish with grilled veggies or a crisp salad for a balanced meal. Plus, any extra Salsa Verde can be stored in the fridge for up to three days—perfect for another round of fish or even a dipping sauce for other meals!Type: Gluten Free, Lactose Free, FishServes 2Prep Time: 10 minutes Cooking Time: 10 minutesIngredients4 tablespoons olive oil (plus extra to cook the fish)2 anchovy fillets1 garlic clove1 tablespoon capers¾ cup fresh parsley300g fillet of BarramundiRecipeTo make the Salsa Verde: blend together the olive oil, anchovies, garlic, capers, and parsley. The sauce should come together in a thick puree. Heat a medium non-stick saucepan over medium to high heat. Alternatively you can use a grill pan if you have one. Add a small amount of olive oil, then cook the fish for 3-5 minutes on each side. The fish will be a translucent white when cooked, and should flake apart easily. Serve the fish immediately, accompanied by the Salsa Verde. Enjoy!Fish PieThis creamy, comforting fish pie is a great way to introduce seafood to kids in a familiar, hearty dish. The mild, flaky fish blends perfectly with the rich sauce, making it an easy win for little taste buds. We’ve included modifications to make it suitable for babies and young children, so everyone at the table can enjoy it. Serve with a side of green peas and steamed veggies for a balanced, nutritious meal.Type: Contains Fish, Kid Friendly, Baby FriendlyServes 6-8Prep Time: 10 minutesCooking Time: 45 minutes Ingredients2 tablespoons olive oil1 brown onion, finely chopped1 carrot, finely chopped4 large potatoes, peeled and chopped½ cup frozen peas, carrots and corn mix2 tablespoons plain wholemeal flour1 heaped tablespoon Dijon or English mustard2 cups (500mls) milk, plus a splash extra1 cup baby spinach400g fillet fresh skinless barramundi, or other white fish, chopped into 3cm piecesA few sprigs fresh dill, choppedRecipePreheat the oven to 190°C. Heat the olive oil in a large saucepan or pot over medium-high heat. Add in the onion and carrot. Cook for 5 minutes until softened, stirring every few minutes. Meanwhile, add the potatoes to a large saucepan and cover with water. Bring to a boil over high heat, and cook for 5-10 minutes until the potatoes are soft.Drain the potatoes and return to the saucepan. Add in a splash of the milk and mash until smooth. Set aside. Add the frozen veggies to the pan with the onion and carrot. Sprinkle over the flour and cook, stirring, for 1 minute. Add in the mustard, then slowly add in the milk whilst stirring. Simmer for 4-5 minutes, then remove from the heat. Once removed from the heat, gently stir in the baby spinach, fish pieces, and dill. Transfer the fish mixture into a large rectangular baking dish. Top with the mashed potatoes. Use a fork to create ridges in the mashed potatoes as this will allow them to crisp up in the oven.Place into the oven and bake for 20-25 minutes, until the liquid is bubbling up at the edges and the potato topping is crispy and slightly golden. Serve immediately and enjoy!Baby Friendly: Scoop some of the pie and blend or mash together depending on your child’s stage of weaning. Allow to cool before serving. Kid Friendly: If you are preparing this dish for kids, you could make this recipe into individual fish pies. Divide the fish mixture between 8 ceramic ramekins, and top each with mashed potato. Place into the oven for 10-15 minutes. Allow to cool slightly before serving. Alternatively, if you are serving kids from the large family sized pie, allow it to cool slightly before serving. Fish BurgersThese homemade fish burgers are a fun and tasty way to get kids excited about fish and seafood. The crispy, golden fish paired with a soft bun makes it feel just like their favourite burger—only packed with nutrients. Add a dollop of homemade tartare sauce for extra flavour, or keep it simple with kid-friendly toppings like lettuce and cheese. An easy, delicious addition to your weekly menu!Type: Contains Fish, Kid FriendlyServes 4Prep Time: 10 minutesCooking Time: 10 minutes Ingredients2 large fillets of barramundi, or other firm white fish, halved (skin removed)¼ cup wholemeal flour2 tablespoons olive olive oil4 wholemeal bread rolls1 head of cos or gem lettuceLemon wedges, to serve For the Tartare sauce:1 cup Greek yoghurtJuice of 1 lemon2 teaspoons baby capers10 small pickled cucumbers, choppedHandful fresh parsley leaves, choppedRecipeTo prepare the tartare sauce: in a small bowl combine the yoghurt, lemon juice, baby capers, pickled cucumbers, and parsley leaves. Mix well to combine, then set aside in the fridge until needed.Place the fish fillets onto a large plate, and dust all sides of the fillets with the wholemeal flour. Heat a large non-stick frying pan over medium to high heat. Add in the olive oil. Place the fish fillets into the frying pan. Cook for 5 minutes, then flip and cook for a further 5 minutes until cooked through. Remove from the heat. Slice each bread roll in half and spread generously with tartare sauce. Add a few lettuce leaves to each roll, followed by the fried barramundi fillets. Serve the fish burgers immediately, accompanied by extra tartare sauce, and lemon wedges to squeeze onto the fish. Enjoy! Fish TacosTurn Taco Tuesday into a fun, hands-on meal with these easy fish tacos! Perfect for picky eaters, they let kids build their own dinner with their favourite toppings. Simply cook the fish, prep the veggies, and serve everything at the table for a DIY taco night. It’s a delicious way to make fish more exciting while keeping mealtime stress-free!Type: Fish Serves 4Prep Time: 5 minutesCooking Time: 10 minutesIngredients3 salmon fillets1 tablespoon red curry paste8 mini wholemeal tortillas1 large cucumber, peeled into thin ribbons ½ bag mixed lettuce leaves1 lemon, quartered, to serveFor the minted yoghurt: 5 tablespoons Greek yoghurt¼ cucumber, finely dicedHandful mint leaves, choppedJuice of half a lemonRecipeHeat a large non-stick frying pan over medium heat. Fry the salmon fillets for 3-4 minutes, then turn over and cook on the other side for 4-5 minutes until cooked through. Whilst the salmon is cooking use a pastry brush to spread the red curry paste over all sides of the fillets. Meanwhile to prepare the minted yoghurt, combine all ingredients in a small bowl and stir to combine. When the fish is cooked, flake the fillets apart gently using a fork so that the fish is in large chunks. Place onto a serving plate and serve whilst hot.Serve the fish alongside the tortillas, cucumber strips, mixed lettuce leaves and the minted yoghurt. Assemble everything into a taco and top with a squeeze of lemon. Enjoy! Nori Crusted Salmon NoodlesThis dish is a little fancier than your usual weeknight meal, but it’s worth the extra effort—perfect for a weekend treat or when you have guests over. The crispy nori crust adds a fun twist to salmon, making it more appealing for kids who love crunchy textures. Paired with noodles, it’s a delicious way to introduce seafood in a familiar and tasty way.Type: Pescatarian, Lactose FreeServes 4Prep Time: 10 minutesCooking Time: 20 minutesIngredients4 sheets nori (seaweed sheets)1 onion, diced2 teaspoons paprika2 teaspoons sesame seeds2 teaspoons olive oil, for cooking2 cloves garlic, diced4 x 120g salmon fillets1 bunch broccolini, chopped into bite-size pieces2 large carrots, cut into bite-size pieces2 cups kale, stems removed and torn into bite-size pieces1 packet udon or soba noodles2 teaspoons sesame oil1 teaspoon minced ginger4 tablespoons soy sauceRecipePre-heat oven to 180°C.To make the nori crust, cut (scissors are easier) the nori into small pieces and place in a bowl with diced onion, paprika and sesame seeds. Mix together.Heat a large frying pan with 1 teaspoon of olive oil, then add garlic and cook until pungent. Add the nori mixture and cook for another 2 minutes, then remove from the pan and set aside.Add the remaining teaspoon of olive oil to the frying pan and once hot add the salmon fillets. Cook for approximately 2 minutes on each side, before removing the fillets and placing on a baking tray. Sprinkle the nori mixture over the fillets, then cook in the pre-heated oven for 6 minutes until cooked through.Add the carrots and broccolini to the frying pan over medium heat and cook for 4 minutes until tender. Add the kale and stir through. Turn off the heat. Meanwhile, cook noodles in boiling water according to packet directions, then set aside. To make the dressing, add the sesame oil, ginger and soy sauce into a small jar and shake well.To serve, divide the noodles and vegetables between four bowls, then pour the dressing over. Top each bowl with a piece of the nori crusted salmon. Serve hot and enjoy!Benefits of Feeding Fish to KidsFish isn’t just tasty—it’s packed with nutrients that help kids grow, think, and stay healthy. That’s why it is worth adding to the menu.High in Protein & NutrientsProtein is a must for growing kids, and fish is an excellent source. It helps build and repair muscles, supports the immune system, and keeps kids full longer—great for those who always seem to be hungry.Fish also packs essential nutrients like vitamin D, iodine, and selenium, which contribute to strong bones, thyroid health, and a well-functioning immune system. Compared to other proteins, fish is often lower in saturated fat, making it a lean and nutritious choice.Rich in Omega-3 for Brain HealthOmega-3 fatty acids, especially DHA, are brain boosters. They help with memory, concentration, and cognitive development, which are important for school and learning. A German cohort study suggests that 8 grams of fish a day (that’s about one bite!) could help boost your child’s grades in math and German. Kids who eat fish regularly were more likely to improve their scores compared to those who eat little to none.Since our bodies don’t produce omega-3s naturally, diet is key. Fatty fish like salmon, mackerel, and sardines are some of the best sources. Even mild-tasting options like tilapia or cod contain some omega-3s, making them great for picky eaters.Supports Heart HealthHeart health isn’t just for adults—it starts in childhood. Fish is known for its heart-friendly benefits, as it helps to regulate blood pressure and reduce the risk of heart disease later in life.Omega-3s play a role in keeping cholesterol levels balanced and arteries clear, setting kids up for a healthier future. Even a couple of servings a week can make a difference in their long-term cardiovascular health.Promotes Healthy Skin & HairIf your kid struggles with dry skin or brittle hair, fish might help. The healthy fats in fish keep skin hydrated and reduce inflammation, while nutrients like vitamin D and zinc support hair growth and scalp health.A study found that kids who eat fish regularly have a lower risk of eczema. That’s a win for both their skin and your peace of mind.Strengthens Bones & JointsCalcium isn’t the only nutrient needed for strong bones—vitamin D and phosphorus are just as important, and fish delivers both. These nutrients help bones grow properly and stay strong, reducing the risk of fractures.Fatty fish like salmon and sardines also contain small, edible bones that provide a calcium boost. If your child isn’t a fan of dairy, fish can be a great alternative for bone health.Fish isn’t the only seafood that’s great for kids. There are plenty of tasty, nutritious options to explore. Check out these easy tips to get your little one enjoying more seafood.Summing UpFeeding kids fish doesn’t have to be a battle. With its brain-boosting, heart-loving, and bone-strengthening benefits, it’s a food worth serving. The key is finding kid-friendly ways to prepare it, such as crispy fish fingers, cheesy salmon pasta, or mild, flaky fish tacos.Start with mild-flavoured options and fun presentations, and soon enough, your little one might be asking for seafood night. Stay tuned for some delicious recipes that’ll turn fish into a family favourite.Get the latest tips, pro strategies, exclusive offers, and all the support you need!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.

Kids aren’t exactly known for loving their veggies. In fact, studies show that only 6% of Australian children eat the recommended daily servings of vegetables. But getting them to enjoy plant-based meals doesn’t always mean sneaking spinach into brownies (though that’s an option). It’s about making vegetables fun, flavourful, and just as exciting as their favourite foods.From colourful veggie-packed pizzas to protein-rich lentil nuggets, these creative vegetarian dishes will turn mealtime into an adventure—without the battle.Struggling to Get Kids to Eat Their Veggies? Here’s the SolutionIf getting your child to enjoy vegetarian meals feels impossible, Healthy Parents, Healthy Kids by Dr Nick Fuller has the answers. This practical guide from a leading childhood nutrition expert shares easy strategies to make plant-based meals more appealing—without turning mealtimes into a struggle.Discover how to create balanced, nutritious dishes your child will actually eat, all while simplifying your meal prep. Say goodbye to separate meals and hello to stress-free, veggie-filled plates. Grab your copy of Healthy Parents, Healthy Kids today!Top 6 Creative Vegetarian Dishes For ChildrenGetting kids excited about vegetarian meals is all about presentation and taste. Bright colours, fun shapes, and familiar flavours can make vegetables more appealing. These six dishes are packed with nutrients and designed to be kid-approved—no bribing required.Apple CrumbleDessert can be a great way to get kids excited about fruit, and this apple crumble does just that. It’s naturally sweet, packed with fibre, and easy to customise with frozen berries or stone fruit. Perfect for a family-sized treat or a single-serve portion, it’s a fun way to use up overripe fruit while giving kids a delicious, wholesome end to their meal.Type: VegetarianServes 6Prep time: 15 minutesCooking time: 15-20 minutesIngredients6 medium apples (you can use a variety eg. Pink Lady and Granny Smith)1/3 cup water1 teaspoon cinnamon1 teaspoon nutmegZest of 1 orange1 cup rolled oats½ cup desiccated coconut3 tablespoons olive oil¼ cup raw almonds, roughly chopped (Walnuts or macadamias also work well)Greek yoghurt, to serveRecipeRemove apple cores and roughly chop apples in bite sized pieces, keeping the skin on. Place chopped apples into a large saucepan with the water, cinnamon, nutmeg and orange zest.Cook apple mixture over a medium-high heat for approximately 10 minutes. Stir every few minutes, until the apples are heated through and tender. Pour the cooked apple mixture into a baking dish and set aside. Preheat the oven to 180°C.To make the crumble topping combine the oats, coconut and olive oil and mix together well. Spread the crumble mixture evenly over the top of the cooked apples in the baking dish. Sprinkle with the chopped almonds.Place the baking dish into the oven and cook for approximately 15-20 minutes until heated through and golden on top. Remove from the oven, and serve warm with a dollop of Greek yoghurt.  Miso Scrambled Eggs with VegetablesEggs are a great vegetarian protein source for kids, and adding miso gives them an umami-rich twist that makes breakfast more exciting. The savoury depth of miso enhances the flavour without needing extra salt, making it a nutritious way to mix up a weekend meal. Start with a small amount of miso paste, as the taste can be strong, and let kids explore new flavours in a fun, approachable way.Type: Breakfast, Vegetarian (Bacon option contains meat)Serves 4Prep Time: 5 minutes Cooking Time: 10 minutesIngredients6 eggs 2 generous teaspoons miso paste (white or yellow variety is preferred)Olive oil sprayLarge handful silverbeet, finely chopped2 large mushrooms (portobello or similar), finely choppedLeftover vegetables (if you have any), finely chopped½ avocado4 slices wholegrain bread, toastedRecipeCrack the eggs into a bowl and whisk with the miso paste. Spray a large frying pan with olive oil and heat over medium heat. Pour in the egg mixture and cook, stirring, for 3 minutes or until cooked to your liking. Transfer the scrambled eggs to a large bowl and cover with foil to keep warm.Add the silverbeet and mushrooms to the pan, along with any leftover veggies or bacon (if using) and spray again with olive oil. Cook for 3-5 minutes.Toast your wholegrain bread and then spread the avocado evenly over each slice. Top with the scrambled eggs, silverbeet, mushroom, bacon (if using) and any other vegetables.Tip: The miso will be easier to whisk into the egg if it is at room temperature rather than straight out of the fridge. I sometimes run the packet under warm water to heat it up a little.Chickpea GyrosThese veggie-packed wraps bring the flavours of Greek gyros to a kid-friendly, meat-free meal. Chickpeas provide a great source of plant-based protein, while crunchy salad and creamy tzatziki make every bite fresh and delicious. Ideal for hands-on eating, these wraps are a fun way to introduce children to new flavours while keeping mealtime nutritious and exciting.Type: VegetarianServes 2Prep Time: 5 minutes Cooking Time: 10 minutesIngredients2 tablespoons olive oil1x 400g tin chickpeas, drained and rinsed Pinch of dried oregano4 small pita breads or flat breads1 cup IWL Tzatziki (see recipe on the IWL app)8 leaves Romaine or Cos lettuce 1 ½ cups Greek Salad (see recipe on the IWL app)RecipeHeat a medium non-stick frying pan over medium heat. Add in the olive oil, chickpeas and dried oregano. Toss to coat the chickpeas in the oil and oregano. Fry the chickpeas over medium heat, stirring often, until the chickpeas are lightly golden and crispy. Remove from the heat. Meanwhile, prepare the pita breads. Warm for 30 seconds in the microwave if desired. Place two pita breads each onto two serving plates. Spread the pita bread with a tablespoon of the tzatziki each. Top with the lettuce leaves, Greek salad, and the crispy chickpeas. Drizzle the remaining tzatziki on top of each gyros, then serve immediately. Enjoy!Tofu Banh MiThis vegetarian twist on the classic Vietnamese banh mi is a flavour-packed way to get kids to enjoy tofu. Since tofu absorbs any seasoning, it’s easy to customise with kid-friendly flavours while still keeping it nutritious. Prep it in advance for a quick, tasty meal, and if your child enjoys variety, add a boiled egg or a mild hint of spice to introduce new tastes in a fun way.Type: Vegetarian, Lactose FreeServes 4Prep Time: 5 minutesCooking Time: 0 minutes Ingredients400g firm tofu, pan fried 4 long crusty wholemeal bread rolls1 cucumber, cut into thin strips1 carrot, cut into thin matchsticks1 red capsicum, cut into thin strips2 tablespoons quick pickled onions (see IWL recipe)1 tablespoon soy sauce1 lime, juicedHandful fresh coriander leavesRecipeSlice the cooked tofu into strips. Slice each of the bread rolls down the centre, ensuring not to slice all the way through. Fill each of the bread rolls with slices of the cooked tofu, and strips of the cucumber, carrot and capsicum. Top each roll with some of the quick pickled onions, then drizzle each roll with soy sauce and lime juice. Top each roll with coriander leaves. Serve immediately and enjoy!Lentil MoussakaThis vegetarian take on the classic Greek moussaka swaps lamb for lentils, making it a hearty, protein-rich meal that’s perfect for kids. The layers of eggplant, lentils, and creamy béchamel create a comforting dish that’s both nutritious and satisfying. For the best flavour and texture, prepare it a day in advance—this helps the layers hold together better and lets the flavours develop even more.Type: Vegetarian, Gluten FreeServes 6Prep Time: 15 minutes Cooking Time: 60 minutesIngredients2 eggplants, sliced into thin circular rounds2 tablespoons olive oil1 garlic clove, crushed1 brown onion, finely chopped1 red capsicum, finely chopped 2 tablespoons tomato paste2x 400g tins of cherry tomatoes2x 400g tins of brown lentils, drained and rinsed 1 cup smooth ricotta cheese2 eggs1 cup Greek yoghurtSprinkle of black pepperSprinkle of nutmeg ½ cup parmesan cheese, gratedRecipePreheat the oven to 180°C.Heat a large non-stick frying pan over medium heat. Fry the eggplant rounds for 2 minutes on each side until slightly softened, then transfer the cooked eggplant to a plate and set aside. Continue to fry the remaining eggplant slices in batches. Meanwhile, heat a large saucepan over medium heat. Add in the olive oil and garlic, and cook for a couple of minutes until fragrant.Add in the onion and red capsicum and fry for 3-4 minutes. Stir in the tomato paste, tinned tomatoes and lentils. Continue to cook for 10 minutes, uncovered, until the sauce is slightly thickened. Whilst the lentil sauce is cooking, prepare the topping. In a bowl whisk together the ricotta, eggs and Greek yoghurt until smooth. Whisk in the black pepper and nutmeg, then set aside. Once the lentil sauce is thickened remove from the heat. Add a small amount of the sauce to a rectangular oven proof dish – enough just to cover the bottom of the dish. Top with 1/3 of the fried eggplant slices, overlapping them to form a layer of eggplant. Now top with 1/3 of the lentil sauce. Continue layering until all of the eggplant slices and lentil sauce is used up, finishing with a layer of lentil sauce on the top. Spread the ricotta mixture over the top of the lentil sauce, spreading as evenly as possible. Sprinkle the parmesan cheese over the top. Place into the oven to bake for 25-30 minutes, until the sauce is bubbling in the edges of the dish and the topping is set and golden brown. Serve immediately and enjoy!Vegetarian Gnocchi BakeThis cheesy, comforting gnocchi bake is a fun twist on a classic pasta dish—perfect for kids who love saucy, cheesy meals. Finely chopping the vegetables creates a smooth, rich tomato sauce that blends right in, making it an easy way to pack in extra nutrients without complaints. It’s a guaranteed crowd-pleaser that turns mealtime into a cosy, veggie-filled feast. Type: Vegetarian, Kid FriendlyServes 4Prep Time: 25 minutesCooking Time: 20 minutes Ingredients2 tablespoons olive oil1 onion, finely chopped1 carrot, finely chopped1 stick celery, finely chopped1 clove garlic, crushed1 zucchini, finely chopped1 red capsicum, finely chopped2 tablespoons tomato paste1 ½ cups (375ml) water1x 500g packet gnocchiHandful fresh basil leaves1/3 cup mozzarella cheeseRecipePreheat the oven to 190°C. Heat a large wide saucepan or pot over medium to high heat. Add the olive oil, onion, carrot and celery. Cook for 5 minutes until softened, stirring occasionally. Add in the garlic, zucchini, and capsicum and continue to cook for a further 5 minutes, stirring occasionally. Mix in the tomato paste, and slowly stir in the water. Reduce the heat to medium and allow the sauce to simmer, uncovered, for 10-15 minutes. Meanwhile, heat a large non-stick frying pan over medium to high heat. Add in the gnocchi and cook for 5 minutes, stirring often, until slightly crispy. Remove from the heat. Remove the tomato sauce from the heat. Add the gnocchi into the tomato sauce, along with the basil leaves, and gently stir to combine. Transfer the gnocchi mixture into a large round baking dish. Sprinkle the cheese over the top. Place into the oven and bake for 15-20 minutes until the sauce is bubbling, and the cheese is melted and golden.Serve immediately and enjoy! If serving to children, allow to cool slightly before serving. Tips to Motivate Kids to Eat & Enjoy VegetablesLet’s be real—getting kids to eat veggies isn’t always easy. But instead of bribing them with dessert or resorting to the classic ‘just one bite’ plea, there are better and way more fun ways to make vegetables something they actually want to eat. Try these strategies on how to turn veggies from a dinner table standoff into a delicious win.Make Veggies Fun and PlayfulKids love anything that looks cool or feels like a game. So why not turn their veggies into edible art? Use cookie cutters to make fun shapes, build a rainbow plate, or let them design their own ‘veggie monster’ before eating it. Research shows that kids are more likely to eat food that’s visually appealing, so a little creativity can go a long way.Get Kids Involved in CookingIf kids help make it, they’re more likely to eat it—it’s that simple. Let them wash the veggies, stir the sauce, or pick ingredients at the store. A study found that kids who cook eat more vegetables and have a better attitude toward healthy food. Plus, it’s a great way to bond and maybe even get a little help in the kitchen.Pair Veggies With Tasty Dips & SaucesLet’s be honest—plain steamed broccoli isn’t winning any ‘kid favourite awards.’ But dip it in a cheesy sauce or some hummus? Game changer. Studies show that kids are more likely to eat bitter veggies when paired with a tasty dip, so keep a few options on hand and let them dunk away.Lead by ExampleIf kids see you enjoying your veggies, they’re more likely to give them a try. It’s like when you have an exciting snack, and suddenly, they need a bite, too. Make veggies a normal and delicious part of your meals, and they’ll eventually catch on. No lectures needed—just eat, enjoy, and let them see it for themselves.Keep Introducing, Don’t ForceHere’s the deal: kids might need to see and reject a vegetable multiple times before they finally decide it’s not the enemy. Studies suggest it can take up to 8-10 tries for a new food to click. So keep serving it in different ways—roasted, raw, blended into pasta sauce—and stay chill about it. The less pressure, the more likely they’ll come around.You can also try these hidden vegetable recipes to help picky eaters enjoy more veggies. They’re a great way to sneak in extra nutrients without fuss.Wrapping UpGetting kids to eat their veggies doesn’t have to be a struggle. With a little fun, some tasty dips, and a no-pressure approach, you might just find them asking for more veggies. Okay, maybe not asking—but at least eating them without a fight, and that’s a win.Get the latest tips, pro strategies, exclusive offers, and all the support you need!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’ve ever picked up your child from childcare and wondered if they’re living a double life, you’re not alone.Parents often receive rave reports from educators about kids’ adventurous eating habits, only to face a different reality at home, when the child who devoured a veggie-packed curry at lunchtime morphs into a fussy eater refusing anything but dinosaur-shaped chicken nuggets.While this confusing behaviour is frustrating, it’s completely normal.Here’s why it happens and what you can do.How kids’ tastes and eating behaviour developsTo understand why kids eat differently in different settings, we need first to understand two factors that shape their tastes and food preferences:Genetics. Our hunter-gatherer ancestors developed physiological responses for survival that are embedded in our genes and influence taste preferences from birth. These include developing “food fussiness” – a natural aversion to unfamiliar foods and bitter flavours to avoid ingesting toxins – and learning to seek palatable foods rich in natural sugars, fat and protein to avoid starvation. Eating environment. As kids grow, their surroundings at mealtimes – namely carers’ eating habits, feeding practices, routines and social cues conveyed – shape what they actually eat and enjoy.The interaction between these two factors drives how fussy kids will be, their likes and dislikes and how open they are to new foods. Why eating behaviour differs between childcare and homeThe simple reason kids may eat differently at childcare comes down to the eating environment. Here’s what typically makes childcare different to home:1.    Childcare has strict routinesChildcare runs to a strict schedule, teaching kids to expect meals and snacks at set times and places. Meals are also planned to ensure kids sit down to eat when they’re hungry, and food is offered for a limited time – factors that help kids focus on eating.When mealtimes are less structured at home, it often leads to kids snacking, reducing their appetite at dinnertime. Distractions, like screens, also take kids’ attention away from eating.2.    Kids are exposed to peer influence and different role modelsKids are natural copycats, so seeing friends enjoying healthy food makes them more willing to try it. This behaviour is supported by a study showing that seating a preschooler who dislikes a vegetable next to a peer who enjoys it can gradually shift their preference, leading them to eat the previously disliked vegetable.Additionally, the social nature of eating in a group setting encourages kids to try new foods and eat more.Research also shows carers – who are trained to model enthusiasm for nutritious foods – shape healthy eating habits and help kids learn other valuable behaviours like table manners.At home, time constraints and limited knowledge can make it harder for parents to model these same behaviours.3.    Childcare regularly exposes kids to new foodsAt childcare, meals are carefully planned according to Australian Dietary Guidelines and are focused on exposing kids to new foods regularly and repeatedly to get them comfortable with different tastes and textures.At home, busy family lives often lead to repetitive meal routines.4.    Kids are offered limited choicesAt childcare, meals are planned with military precision and served without negotiation, teaching kids to try to eat what’s provided.At home, mealtimes can involve high-stakes negotiations when kids refuse certain foods, leading parents to surrender and offer alternatives – a tactic that only reinforces fussy eating and teaches kids to hold out for favourite foods.5.    Kids are given some control over what they eatKids have very little control over their daily lives – we’re constantly telling them what to do and when they’ll do it.However, one way kids assert control is by refusing to eat certain foods at home.Childcare cleverly gives kids the control they seek, encouraging them to serve themselves from shared platters, making them more willing to try new foods.6.    Kids experience less attention and pressureAt home, we naturally focus on what our child is eating (and not eating) which makes mealtimes stressful for kids.At childcare, kids don’t have an audience watching their every bite, so they feel less pressure, eat more freely and are more willing to try different foods.Six ways to bring childcare eating habits home1.    Stick to a strict routineServe meals around the same time each day and establish snack times, ensuring they’re two hours before mealtimes so your child sits down hungry and ready to eat. Your routine should include putting devices away so your child’s full attention is on eating.2.    Be a positive role modelBecause kids observe and mimic what they see, if you show enthusiasm for trying new foods and healthy eating your child will do the same.3.    Get creativeTake a leaf out of childcare’s book and ensure your child’s plate features different colours, textures and flavours presented in fun ways to capture and hold their interest in new foods.And just like childcare, do this regularly, as repeated exposure is key – it can take eight to ten exposures before your child will accept eating a new food. 4.    Limit food choices (but in a fun way)Offer limited choices but in a way that gives your child some control, like serving platter-style meals where they can choose what they want. Don’t give into food demands. While it’s tempting to offer alternatives when meals are refused, this creates more problems than it solves, reinforcing food fussiness and narrowing their diet. 5.    Encourage independenceActively involve your child in meal preparation, asking them to pick healthy recipes, help you shop and complete simple tasks like washing veggies and mixing ingredients. This can make them curious to taste the meal they’ve helped prepare.6.    Make mealtimes stress-freePrioritise sitting down to eat as a family and ensure mealtimes are relaxed and fun – especially when you’re introducing new foods – to create positive associations with healthy eating.Dr Nick Fuller is the author of Healthy Parents, Healthy Kids – a clinically proven blueprint to overcoming food fussiness. This article was originally published in The Conversation.