If you’re a parent, you’re probably familiar with one of the most talked-about debates in modern parenting: kids and screen time.Screens can be a powerful tool. They can help children learn, spark creativity, and even support social connections with peers and family.But too much screen time can come at a cost, not just to your child’s development, but also to their physical health.So, how exactly does screen time affect your child’s physical wellbeing? And what can parents do to encourage a healthy balance with devices?How Much Screen Time Is Safe?In Australia, recommended screen time limits are part of the 24-hour movement guidelines. These guidelines outline how much time children should spend each day on physical activity, sleep, and screen-based activities to maintain overall health.For seated screen use, the recommendations are:No screen time for children under twoUp to one hour per day for kids aged two to fiveNo more than two hours per day of recreational screen use for children aged five to 17 (outside of schoolwork)Despite these guidelines, only 17% to 23% of Australian preschoolers and around 15% of 5-to-12-year-olds actually meet the recommended limits.How Screen Time Influences Kids’ Diets and HealthChildren who spend more time in front of screens are more prone to distracted eating. When they’re focused on a device, they can miss the signals from their bodies that tell them they’re full.High screen use is also linked to cravings for less nutritious foods. Exposure to junk food advertising during kids’ shows and online content plays a significant role in shaping these food preferences.Another, less obvious way screen time can affect diet is through sleep disruption. Recommended sleep for children and teens is:Toddlers: 11–14 hours, including napsAges 3–5: 10–13 hours, including napsAges 5–13: 9–11 hoursTeenagers: 8–10 hoursResearch indicates screen time can interfere with a child’s ability to get enough rest. A review of 67 studies found that in 90% of cases, higher screen use was linked to shorter or delayed sleep in school-aged children and adolescents.Sleep is crucial for regulating ghrelin and leptin, two hormones that control hunger and appetite. Inadequate sleep disrupts these hormones, increasing the desire to eat.It also encourages impulsive food choices, which often cause kids to reach for foods high in sugar, fat, and salt. When children don’t get enough sleep, they’re more likely to use their ‘pester power’ to secure sugary or salty snacks the following day.Spending more time indoors with screens often means less time moving and being physically active. Australia’s guidelines suggest children get at least 60 minutes of moderate-to-vigorous activity each day, or for pre-schoolers, an hour of ‘energetic play’. This doesn’t need to be done all at once; several shorter sessions throughout the day are fine.Excessive screen time often pairs with easy, packaged snacks, and before you know it, processed and discretionary foods dominate your child’s diet. To understand how convenience foods hide under the guise of ‘healthy’ and what to watch out for, check out Hooked on Convenience: How Processed Foods Are Hijacking Our Kids’ Health.Practical Steps for Healthy Screen HabitsFortunately, there are simple ways to help your child develop a balanced relationship with screens while ensuring enough sleep and daily activity.Set clear screen rulesCreate guidelines based on your child’s age, covering when, where, and how screens are used. Educational apps in the family room can be fine, but unrestricted YouTube in the bedroom is not. Make mealtimes and bedtime screen-free, and involve your child, especially teenagers, so they understand and follow the rules.Encourage outdoor activitySchedule regular outdoor play or sports, whether it’s daily park visits or weekend games. Being active daily supports better sleep and overall health. Let your child help choose activities to boost participation and enjoyment.Lead by exampleChildren imitate their parents, so modelling healthy screen habits is key. Limit your own screen use, minimise distractions from notifications, and follow the same rules you set for them.Create a sleep-friendly bedroomMake your child’s bedroom a restful space. Keep it quiet, dark, and at a comfortable temperature (around 18–22°C). Remove toys and screens so the room is associated with sleep rather than play.When you slice out distractions, basic health habits like drinking enough water still matter. Learn how to make hydration effortless in Quick Tips to Get Kids Drinking Water More Often.Summing UpBalancing screen time with physical activity and sleep is key to supporting your child’s health and development. Setting clear rules, encouraging outdoor play, modelling healthy habits, and creating a sleep-friendly environment can help your child build a positive relationship with screens while staying active and well-rested. Small, consistent steps make a big difference in fostering lifelong healthy habits.Stay ahead with current tips, professional advice, exclusive savings, and priority support!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 it feels like your child lives on chicken nuggets, sugary cereals, and snacks that could survive the end of the world, you’re not alone.For many kids, packaged and processed foods aren’t just common; they’re often the only things they’ll agree to eat.So why does this happen, and what can parents do to gently expand their child’s menu?Why Processed Foods Dominate Kids’ PlatesProcessed foods are any foods that have been changed from their original form.Some processing is helpful, like pasteurising milk to make it safe, but ultra-processed foods are a different story. They’re manufactured using techniques that enhance flavour, texture, and longevity, and are usually loaded with added sugar, salt, unhealthy fats, and artificial ingredients.Parents usually recognise the obvious culprits: fast food, chips, and sugary treats. But many ultra-processed foods sneak in under the guise of “healthy” snacks, like flavoured yoghurts, packaged muffins, or breakfast bars.Because they offer little in the way of real nutrition, health experts advise keeping them to a minimum. Still, in Australia, these “discretionary foods” account for close to one-third of the daily energy intake for children.What Makes Processed Foods So Irresistible to Kids?Built-in biologyUltra-processed foods are engineered to be irresistible. The added sugar, salt, and fat trigger the brain’s reward system, releasing feel-good chemicals that make kids want more.Humans are naturally drawn to foods rich in sugar and fat, a survival trait from our hunter-gatherer ancestors, who needed high-energy foods to avoid starvation.Fussy eating habitsAbout half of all children go through a fussy eating stage. This is another inherited survival mechanism: a natural caution against unfamiliar or bitter foods, which could have been poisonous.Fussy eaters often stick to ultra-processed foods like chicken nuggets, chips, and sugary cereals because they’re predictable and safe. Their neutral colours and milder flavours resemble early foods like breastmilk and first solids, making them comforting rather than overwhelming for sensitive taste buds.Marketing powerFrom clever YouTube ads to snacks displayed at eye level in supermarkets, kids are constantly exposed to marketing designed to make them crave and insist on ultra-processed foods.How Processed Foods Affect Kids’ HealthUltra-processed foods can influence children’s health in several ways, including:Nutritional gaps: Kids filling up on processed foods often miss out on vegetables, fruits, whole grains, and lean proteins, leading to diets low in fibre and other essential nutrients for growth.Childhood weight issues: Packed with calories, sugar, salt, and fat, and often served in large portions, ultra-processed foods encourage overeating and weight gain.Long-term risks: Regular consumption of ultra-processed foods is linked to chronic conditions like heart disease, type 2 diabetes, and certain cancers.While unhealthy eating habits can be stubborn, positive changes in diet and lifestyle, even later in childhood, can help reverse some of these effects.Science-Backed Strategies to Encourage Healthier EatingEat togetherFamily meals are a great way to model healthy eating. Sit down together, enjoy the same dishes, and put phones and tablets aside so everyone focuses on food and conversation.Introduce new foods graduallyKids usually need to try a new food several times, often eight to ten, before they’re willing to accept it. Offer them regularly, encourage tasting without pressure, and avoid using dessert as a reward, which can increase preference for treats. Serving meals when kids are slightly hungry (one to two hours after snacks) can also improve willingness to try new foods.Add variety to familiar favouritesKids are more open to new foods when they appear alongside something familiar. Try simple swaps, like lentils instead of beef in bolognese, roasted carrot “chips,” or grated veggies in sauces to gently expand their diet without overwhelming them.Make meals funVisual appeal and playful presentation help kids enjoy healthy foods. Include different colours, textures, and shapes on the plate. Changing the location, like having an outdoor picnic, can also make mealtimes exciting and enjoyable.Want some playful, pressure-free ways to bring joy to the table? Try these Educational Activities About Food For Picky Eaters to turn meals into food adventures.Teach kids about the science of foodHelping children understand, in simple ways, where their food comes from can encourage healthier herbs and vegetables, while older kids can plant, water, and prune, giving them a hands-on connection to food.Explore it: Regular trips to the greengrocer, butcher, or fishmonger let children see, touch, and ask questions about healthy foods.Explain it: For younger kids, frame food in terms of energy: “Wholegrain toast helps you run and play longer.” With older kids, share fun facts, like “Fish contains omega-3 fats that help our brains work better.”Involve kids in cookingGetting children involved in meal prep makes them more curious about healthy foods. Let them pick recipes and take on simple tasks like stirring, chopping, or assembling ingredients.When they help prepare meals, they feel proud of their contribution, and research shows this makes them more likely to eat what they’ve made.Building new habits takes time, roughly two months, so expect some resistance. With consistency and patience, you can gradually shift their preferences from processed snacks to more nutritious foods, helping them develop lifelong healthy eating habits.Wrapping UpKids are drawn to processed foods due to biology, fussy eating habits, and clever marketing. While these foods can affect nutrition and health, parents can encourage healthier choices through family meals, repeated gentle exposure to new foods, making meals fun, teaching about food, and involving children in cooking. With patience and consistency, these strategies can help children develop a more varied, nutritious diet and positive lifelong eating habits.If your child leans heavily on packaged foods, making fresh options more appealing is key. These Innovative Salad Ideas for Kids That Make Veggies Fun show how simple tweaks can make healthy food exciting.Stay ahead with current tips, professional advice, exclusive savings, and priority support!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 secret life, you’re not alone.Many parents hear enthusiastic reports from educators about adventurous eating, only to come home to a very different scene. The child who devoured a veggie-packed curry at lunchtime might turn into a picky eater refusing everything but dinosaur-shaped chicken nuggets.While this can be frustrating, it’s completely normal.Here’s why it happens and how you can manage it.How Children Develop Their Tastes and Eating HabitsTo understand why children eat differently at home versus childcare, it helps to look at two key factors shaping their food preferences:Genetics: Our bodies come wired with survival instincts inherited from hunter-gatherer ancestors. This includes ‘food fussiness’, a natural hesitation around unfamiliar or bitter foods to avoid toxins and a preference for sweet, fatty, and protein-rich foods to fuel survival.Eating environment: Kids’ surroundings, including carers’ habits, mealtime routines, social cues, and feeding practices, also play a big role in what they actually eat and enjoy.These two factors interact to determine how fussy a child may be, what foods they like, and how open they are to trying new things.Why Children Eat Differently at ChildcareThe main reason kids behave differently in childcare is the environment. Here’s what often makes childcare meals distinct from home:Childcare follows a set routineScheduled mealtimes teach kids to expect food at predictable times. Meals are designed to align with natural hunger cues and are offered for a limited window, which helps children focus on eating.At home, less structure often leads to snacking that spoils appetite. Distractions like screens can also pull attention away from meals.Peer influence and role modelsChildren are natural imitators. Seeing friends enjoy healthy food encourages them to try it too. Research shows that even placing a preschooler next to a peer who likes a vegetable can slowly change their preference.Carers trained to show enthusiasm for nutritious foods also model positive behaviours like table manners. At home, busy schedules can make it harder for parents to provide the same guidance.Exposure to new foodsChildcare menus follow Australian Dietary Guidelines and intentionally introduce new foods repeatedly, helping children become familiar with a variety of tastes and textures.At home, families often fall into repetitive meal patterns.Limited choicesChildcare meals are served without negotiation, which encourages children to try what’s on offer.At home, negotiations or giving in to preferences can reinforce fussy eating and teach children they can hold out for favourite foods.Some control over eatingChildren have limited control over their day, so refusing foods at home can be a way to assert independence.Childcare gives kids controlled autonomy, like serving themselves from shared platters, which can make them more willing to try new foods.Less pressure at mealtimesAt home, parents often watch every bite, which can create stress. Childcare removes this pressure, letting children eat more freely and experiment with different foods.Struggling to get kids eating well at home? A strong start to the day can make a big difference. Try these Breakfast For Fussy Eaters: Recipes That Actually Work.Six Ways to Bring Childcare-style Eating Home1. Keep a consistent routineServe meals and snacks at regular times, with snacks about two hours before meals. Put away devices so your child can focus fully on eating.2. Model positive behaviourChildren copy what they see. Show excitement for healthy foods and trying new dishes, and they will be more likely to follow suit.3. Make meals visually appealingInclude a mix of colours, textures, and flavours in fun ways. Repetition is key, but it can take eight to ten exposures before a child accepts a new food.4. Offer limited choices creativelyProvide options in a controlled way, like platter-style meals. Avoid giving in to demands, as this reinforces pickiness.5. Encourage independenceLet your child help with meal prep, whether in choosing recipes, washing veggies, or mixing ingredients. Being involved often sparks curiosity to taste what they’ve made.6. Keep mealtimes relaxedEat together as a family when possible. Make trying new foods a calm, enjoyable experience to build positive associations with healthy eating.As kids explore new flavours, offering familiar staples with a twist can really help. These 7 Simple and Delicious Rice Dishes For Picky Eaters are a tasty way to encourage variety while keeping meals comforting.Bringing It All TogetherIt’s completely normal for children to eat differently at childcare and at home. Differences in routine, peer influence, exposure to new foods, and the level of pressure they feel all play a role. Adopting strategies used in childcare, such as keeping a consistent routine, modelling healthy eating, offering limited choices, encouraging independence, and keeping mealtimes relaxed, can help your child explore new foods and enjoy mealtimes more at home.Patience and consistency make a real difference over time, helping reduce mealtime battles and supporting a positive relationship with food.Stay ahead with current tips, professional advice, exclusive savings, and priority support!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 kids to eat their veggies doesn’t have to be a never-ending battle. The secret? Turn them into tasty, fun snacks that feel more like a treat than a chore! Veggie snacks for kids are a clever way to sneak in extra nutrients, keep little tummies full between meals, and encourage healthy eating habits from the get-go.Research shows that only 6% of Australian children eat the recommended daily servings of vegetables, which means most kids are missing out on key vitamins, minerals and fibre every single day. Making veggies fun, colourful and snack-sized can help bridge that gap while keeping snack time exciting.From crunchy veggie chips and colourful skewers to dips that make carrot sticks disappear in seconds, there are loads of kid-approved options that are quick to whip up and perfect for lunchboxes or after-school munchies. Read on for simple, delicious ideas that will make veggies the star of snack time.Struggling to Get Kids to Snack on Veggies? Discover the Secret Today.If veggie snacks always end up untouched, you’re not alone. Healthy Parents, Healthy Kids by Dr Nick Fuller, one of Australia’s top experts on childhood nutrition, shares practical strategies to make vegetables fun, tasty and appealing. From smart presentation to playful approaches, this book shows you how to encourage kids to choose veggies without the fuss.Say goodbye to wasted snacks and hello to healthy habits. Grab your copy of Healthy Parents, Healthy Kids today and turn veggie time into happy time.Importance of Veggie SnacksVeggie snacks are a powerful way to boost kids’ nutrition every single day. Here’s why they matter:Most kids aren’t eating enough veggies – It was mentioned earlier that only about 6% of Australian children meet the recommended daily servings. Veggie snacks help bridge that gap without making mealtimes a battle.Veggies are nutrient powerhouses – Vegetables are packed with vitamins like C and A, minerals such as potassium, and plenty of fibre to keep digestion on track.Too many calories come from ‘discretionary foods’ – Around 29-41% of children’s daily energy intake comes from processed foods high in sugar, salt and saturated fat. Swapping some of these with veggie snacks makes every bite count.Healthy snacking shapes habits for life – Regular exposure to veggies in fun, tasty forms helps kids build a positive relationship with food that can carry into adulthood.Even small swaps, like offering veggie sticks with dip instead of biscuits or chips, can make a big difference in how much goodness your kids get each day.Not sure which veggies to choose? Check out this quick guide to make shopping easier.6 Veggie Snack Recipes To TryHere are 6 veggie snack recipes to try at home, perfect for lunchboxes, after-school bites or weekend grazing plates.Mini Baked Oat CupsPerfect for breakfast or snack time, these mini baked oat cups are a great way to sneak in extra goodness alongside veggie-based options. Pair them with some fresh veggie sticks and dip for a balanced plate, or pack them into lunchboxes as a fibre-rich side to your child’s veggie snacks. They can be made ahead of time and stored in the fridge for a few days, or frozen for weeks, making healthy snacking simple and stress-free.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, thawedRecipe1. Preheat the oven to 180°C. Use the olive oil spray to grease two 12-hole mini muffin trays. 2. Add the bananas to a mixing bowl and use a fork to mash. Add in the egg and mash to combine with the banana. 3. Add in the milk and the rolled oats. Stir until all ingredients are combined. 4. Add in the cinnamon and the raspberries, and thoroughly stir through the oat mixture. 5. 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. 6. Place into the oven and bake for 15 minutes until the oat cups have risen and are slightly golden on top. 7. 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!Spinach MuffinsThese savoury spinach muffins are a clever way to pack veggies into snack time without any fuss. The spinach is finely chopped and has a mild flavour, making it an easy win for kids who might usually turn up their noses at greens. They’re perfect for lunchboxes, after-school bites, or as part of a balanced snack plate with veggie sticks and dip. For little hands, you can bake the mixture in a mini muffin tray and cook for 10–12 minutes, the ideal kid-sized veggie snack. Type: Vegetarian, Kid Friendly, Baby Friendly, SnacksMakes 16 muffinsPrep Time: 10 minutesCooking Time: 20 minutes IngredientsOlive oil spray, for greasing150-200g baby spinach leaves2 eggs¾ cup Greek yoghurt½ cup milk½ cup cheddar or mozzarella cheese, grated 2 cups wholemeal self-raising flourRecipe1. Preheat the oven to 180°C. Use the olive oil spray to grease two 12-hole muffin trays. 2. Add the baby spinach to a large mixing bowl. Use scissors to roughly chop the spinach into small pieces. 3. Add in the eggs, and mix well to combine. Stir through the Greek yoghurt, milk, and cheese. 4. Gently mix in the flour. Try to mix until only just combined, as over-mixing will result in a tough-textured muffin. 5. Scoop the muffin mixture into the prepared muffin trays. 6. Place into the oven and bake for 20 minutes until the muffins have risen and are slightly golden. 7. Allow to cool for 5 minutes before removing the muffins from the tray. Allow to cool completely, then serve and enjoy! Zucchini and Corn SliceThis easy zucchini and corn slice is a classic kid-friendly way to sneak in veggies while keeping snack time delicious. Packed with flavour and gentle enough for little taste buds, it makes a perfect lunchbox filler or after-school bite. Serve it warm or cold, cut into fingers for easy snacking, and you’ve got a veggie-packed option that feels just as fun as it is nutritious.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, e.g. Coriander, mint½ cup grated cheese (optional)Recipe1. Preheat the oven to 180°C. 2. Line a rectangular baking tray with baking paper.  3. In a large bowl, whisk together the eggs and the milk. Add the flour and whisk until smooth. 4. Add in the grated zucchini, corn, herbs, and the cheese (if using). Stir well to combine. 5. Pour the batter into the baking tray. Place into the oven and bake for 35-40 minutes, until puffed up and golden. 6. Remove from the oven and allow to cool completely in the baking tray. Once cooled, cut the zucchini slices into squares and enjoy!Festive Cheese TreesThese fun festive cheese trees are the perfect holiday snack for kids, and they pair beautifully with veggie sides. Pop them on a grazing board with celery, carrot and cucumber sticks, plus a homemade dip like hummus, and you’ve got a balanced spread that feels both healthy and celebratory. They’re easy to scale up, so you can double or triple the batch to feed a crowd while still keeping veggies front and centre at snack time.Type: Vegetarian, Gluten Free, Contains Nuts, Snacks, Kid FriendlyMakes 8 treesPrep Time: 10 minutesCooking Time: 0 minutes Ingredients8 individual light cheese wedges2 tablespoons dukkah seed/spice mix2 long sprigs fresh rosemary, cut into quartersRecipe1. Unwrap each individual cheese triangle. 2. Sprinkle the dukkah onto a small flat plate. Press each cheese triangle into the dukkah mix to coat one side of the cheese. 3. Take one-quarter piece of the rosemary sprig and press into the base of the cheese triangle to make the stem of the tree. 4. Repeat for each cheese triangle. 5. Arrange the cheese trees onto a festive serving plate. Serve immediately and enjoy!Festive Stuffed StrawberriesThese festive stuffed strawberries make a colourful addition to any healthy snack platter for kids. While they’re a sweet option, pairing them with veggie-based snacks like cucumber rounds, carrot sticks and dips helps balance out the spread and keep little tummies satisfied. Topped with green pistachios and red cranberries, they look extra cheerful for the holidays, best prepared just before serving for maximum freshness.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 cranberriesRecipe1. Use a small, sharp knife to slice off the top of the strawberry, and to carefully remove the core of the strawberry. 2. Use a small spoon to fill each strawberry with one heaped teaspoon of cottage cheese. 3. Chop the pistachios and dried cranberries into small pieces.4. Sprinkle the stuffed strawberries with the pistachios and cranberries, ensuring that they stick to the cottage cheese. 5. Arrange the stuffed strawberries on a festive serving platter. Serve immediately and enjoy!Carrot Cake LoafThis carrot cake loaf is a sweet way to sneak veggies into snack time, making it perfect for kids and adults alike. Moist, flavourful and packed with grated carrot, it’s an easy win for afternoon tea or as a lunchbox treat alongside savoury veggie snacks. It stores well in the fridge for 4–5 days, or you can wrap individual slices and freeze them for up to a month, a handy make-ahead option for busy families.Type: Vegetarian, Gluten Free, Lactose Free, Kid Friendly, Snacks, Contains NutsServes 12Prep Time: 10 minutesCooking Time: 55 minutes Ingredients2 overripe bananas1 cup grated carrot (approximately 2 carrots)2 eggs¼ cup olive oil1/3 cup honey2 cups almond meal1 teaspoon baking powderSprinkle of cinnamonSprinkle of nutmeg¼ cup raisins or sultanasRecipe1. Preheat the oven to 180°C. Line a loaf tin with baking paper.2. In a large bowl, mash the bananas using a fork. 3. Add in the grated carrot, eggs, olive oil, and honey. Mix well to combine. 4. Add in the almond meal, baking powder, cinnamon, nutmeg, and sultanas. Stir gently until all of the ingredients are just combined. Try not to overmix, as this will ensure a light and fluffy loaf. 5. Pour the batter into the prepared loaf tin and spread the top evenly. 6. Place into the oven for 50-55 minutes, until the loaf is browned on top and a skewer inserted into the centre comes out clean.7. Allow to cool slightly before cutting into thick slices. Enjoy!TakeawayVeggie snacks are a simple way to boost kids’ nutrition and make healthy eating fun. With recipes like spinach muffins, zucchini slices and carrot cake loaf, you can sneak in extra serves while keeping snack time tasty. Even small swaps add up, helping kids build healthy habits that last well beyond childhood.Stay informed with fresh tips, expert guidance, unique deals, and tailored support!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.

Halloween is almost here, and that means it’s time to make snacks that are as fun (and a little spooky) as the costumes. But research shows that children already consume more added sugar than recommended on a daily basis, and Halloween often sends those numbers skyrocketing.  While the occasional treat is part of the fun, studies also highlight that making food more playful and visually appealing can encourage kids to try and enjoy healthier options. That means spooky-themed snacks don’t just make the table look festive; they might actually get your little monsters munching on something more nourishing. If you’re searching for the best Halloween snacks for kids that balance fun and flavour, you’re in the right place. Keep reading for recipes that will have them laughing, munching, and maybe even asking for seconds.Take the Stress Out of Eating with Healthy Parents, Healthy KidsHalloween doesn’t have to be all about sugar and lollies. With a little creativity, you can turn this spooky season into a chance to make healthier foods exciting and even a bit magical for kids.Healthy Parents, Healthy Kids by Dr Nick Fuller is packed with practical tips for making mealtimes engaging, stress-free, and healthier, without taking the fun out of celebrations. From simple tweaks to playful ideas, his strategies show how small changes can make a big difference in the way kids enjoy food.Grab your copy of Healthy Parents, Healthy Kids today and discover how to turn everyday meals and special occasions like Halloween into fun, healthy experiences the whole family can enjoy.10 Tasty Halloween Snacks For Kids To Try NowWe’ve put together 10 Halloween snacks for kids that are as fun to make as they are to eat and perfect for parties, playdates, or sneaky after-school treats. Each idea adds a pinch of spooky magic to the table while keeping things simple for busy parents.Chocolate StarsGive these chocolate stars a spooky twist for Halloween! Instead of reds and greens, decorate them with orange and purple toppings like dried apricots, blueberries, or Halloween sprinkles. You can even drizzle white chocolate ‘spider webs’ or add candy eyes to make them extra playful. They’re simple, customisable, and a healthier homemade treat that kids will love munching on after trick-or-treating.Type: Vegetarian, Kid Friendly Makes 12 starsPrep Time: 10 minutes Cooking Time: 0 minutes (+2 hours refrigeration) Ingredients1x 12-hole star shaped silicone chocolate mould or ice cube tray1x 200g block dark chocolate½ cup selection of dried fruits and nuts (we chose toasted slivered almonds, pistachios, white chocolate chips and dried cranberries)Recipe1. Break up the chocolate into small pieces and place into a heatproof bowl. 2. Melt the chocolate slowly in the microwave in 20 second bursts, stirring often, until melted. Alternatively, place the bowl of chocolate over a pot of simmering water and stir often until melted. 3. Using approximately half of the dried fruit and nut selection, sprinkle each star shaped hole of the chocolate mould or ice cube tray with your selection of dried fruits and nuts. 4. Pour enough melted chocolate into each star shaped hole to cover the fruit and nuts. Sprinkle each star shaped hole with the remaining fruit and nuts, then top each with the remaining melted chocolate. 5. Hold the ends of the chocolate mould or ice cube tray and firmly tap onto the bench a few times to release any air bubbles.6. Place the chocolate tray into the fridge to set for at least 2 hours. Remove the stars from the mould and keep in the fridge until ready to serve, as they will melt quickly. Enjoy! Strawberry Chocolate BarkTurn this sweet snack into a spooky Halloween treat with just a few tweaks. Swirl dark and white chocolate together for a cobweb effect, then top with dried strawberries, candy eyes or orange sprinkles. Once it sets, break it into creepy-crawly shards for the kids to enjoy. It’s quick, fun, and makes a boo-tiful addition to any Halloween snack table.Type: Vegetarian, Gluten Free, Contains Nuts, Snacks, Kid FriendlyServes 5Prep Time: 10 minutes (+2hrs refrigeration)Cooking Time: 0 minutes Ingredients1 punnet strawberries3 tablespoons natural 100% peanut butter100g 80% dark chocolate Recipe1. Line a baking tray with baking paper. 2. Wash the strawberries and pat dry with a paper towel to remove any excess moisture. 3. Thinly slice the strawberries and arrange the slices in a single layer on the tray. Try to fit the slices as close together as possible so there are no gaps in between. 4. Place the peanut butter into a small bowl and microwave for 15 second increments until the peanut butter is thin and runny. Spread the peanut butter in a thin layer on top of the strawberries. 5. Place into the fridge for at least 1 hour to set. 6. Break the chocolate into small pieces and place into a small bowl. Microwave in 15 second increments, stirring in between, until melted. 7. Spread the melted chocolate in a thin layer on top of the peanut butter. It won’t be perfectly even, but ensure that all the strawberries are covered. 8. Place into the fridge for at least 1 hour until the chocolate is set. 9. Use a large knife to cut the strawberry bark into roughly 10 square pieces. 10. Eat immediately and enjoy!Apple Slice DoughnutsThese apple slice doughnuts are a fresh and spooky twist on a Halloween snack for kids. Simply swap the usual toppings for orange yoghurt, dark chocolate drizzle, or even candy eyes to turn them into monster faces. They’re fun to decorate, perfect for little hands to help with, and a healthier option for balancing out the lollies in their trick-or-treat stash.Type: Vegetarian, Vegan, Dairy Free, Gluten Free, Contains Nuts, Kid FriendlyMakes 10 ‘doughnuts’Prep Time: 10 minutesCooking Time: 0 minutes Ingredients2 large pink lady apples3 tablespoons natural 100% peanut butter3 tablespoons of assorted toppingsRecipe1. Use an apple corer to remove the core of each apple. 2. Place the apple on its side so that the empty core is parallel to your chopping board. Trim off both ends of the apple, then slice the apple into 5 even slices.  3. Place the apple slices, cut side facing up onto a flat chopping board or plate. 4. Spread the top of each slice with peanut butter. 5. Sprinkle the assorted toppings on top of the peanut butter. 6. Serve the apple ‘doughnuts’ immediately and enjoy!Banana Oat CookiesThese banana oat cookies are a simple, tasty, and healthier treat your kids will love. Made with just four ingredients, they’re quick to whip up and perfect for a spooky Halloween snack or an everyday after-school bite. Store them in an airtight container for a couple of days, or pop them in the fridge to keep fresh for up to a week. You can also mix things up by swapping the dark chocolate chips for chunks of 85% dark chocolate or adding some chopped almonds or walnuts for a little extra crunch. 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 Recipe1. Preheat the oven to 180°C. Line 2 baking trays with baking paper. 2. Add the bananas to a mixing bowl and use a fork to mash. 3. 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.4. Scoop tablespoons of the mixture onto the prepared baking trays. Use a spoon to flatten and shape the mixture into a rough circle.5. Sprinkle the chocolate chips on top of the cookies. 6. Place the cookies into the oven and bake for 15 minutes, until set and slightly golden. 7. Allow to cool on the baking trays, then enjoy.Hot Cross Bun Bliss BallsGive your kids a tasty twist on a classic treat with these Halloween Hot Cross Bun Bliss Balls. Packed with the warm, spiced flavours of a hot cross bun but in a bite-sized, healthier snack, they’re perfect for little ghouls and goblins to grab between trick-or-treating or at a spooky party. Easy to make and fun to eat, these bliss balls bring a festive Halloween vibe without the sugar overload, and you might even catch the kids asking for seconds. Type: Vegetarian, Vegan, Dairy Free, Contains Nuts, Snacks, Kid FriendlyMakes 15 bliss ballsPrep Time: 15 minutes (+3 hours refrigeration) Cooking Time: 0 minutes Ingredients1 ripe banana½ cup almond butter1 cup rolled oats1 tablespoon chia seeds¼ teaspoon Mixed spice½ teaspoon cinnamonZest of 1 orange2 tablespoons mixed dried fruit and peelRecipe1. Line a large baking tray with baking paper. 2. Add the banana to a mixing bowl and use a fork to mash. Make sure the banana is nice and ripe, meaning it is soft enough to mash easily. Add in the almond butter and mix until smooth. 3. Add the rolled oats, chia seeds, mixed spice, cinnamon, and orange zest. Mix well to combine.  4. Stir in the mixed dried fruit. If the mixture feels too dry, you can add one tablespoon of water or orange juice. The mixture should be only slightly sticky. If it is too wet or sticky, it will make it tricky to roll into balls. 5. Leave the mixture to sit for 5-10 minutes to allow it to thicken slightly.6. Scoop a heaped tablespoon of the mixture and roll it into a ball. Place onto the lined baking tray. Repeat with the remaining mixture until you have approximately 15 bliss balls. 7. Transfer the bliss balls to the fridge. Refrigerate for at least 3 hours until firm.8. Enjoy!Mini Banana MuffinsThese mini banana muffins are the perfect spooky-season snack for little monsters. Naturally sweet and soft, they make a healthy treat that’s easy for kids to hold and enjoy. Using colourful mini patty pans adds a playful touch for Halloween, but they’re optional if you’re using a non-stick muffin tray. For the tiniest ghouls and goblins, simply peel off the pan before serving. Bite-sized, fun, and nutritious, these muffins are sure to be a hit at any Halloween party or after-school snack time. Type: Vegetarian, Gluten Free, Lactose Free, Kid Friendly, Baby FriendlyMakes 24 mini muffinsPrep Time: 5 minutesCooking Time: 15 minutes Ingredients1 cup fresh berries (raspberries, blueberries, chopped strawberries)2 overripe bananas4 eggsMini patty pans (optional)Recipe1. Preheat the oven to 180°C. 2. Line two 12-hole mini muffin trays with patty pans. 3. Place 2 berries into each patty pan. 4. Place the bananas into a mixing bowl. Use a fork to mash the bananas until smooth.5. Add in the eggs and mash into the banana until well combined. It is ok if a few small lumps remain.6. Pour the egg mixture into each patty pan.7. Place into the oven and bake for 15 minutes. The muffins will rise up and then sink again once removed from the oven. 8. Allow the muffins to cool completely before serving. Enjoy!Spinach MuffinsThese spooky spinach muffins are a clever way to sneak some greens into your kids’ Halloween snacks! Soft, savoury, and mildly flavoured, they’re perfect for lunchboxes or a quick grab-and-go treat for little witches and wizards. For extra Halloween fun, bake them in a mini muffin tray so they’re bite-sized. They cook in just 10–12 minutes and are perfect for tiny hands. Nutritious, tasty, and a little bit spooky, these muffins are a win for both kids and parents. Type: Vegetarian, Kid Friendly, Baby Friendly, SnacksMakes 16 muffinsPrep Time: 10 minutesCooking Time: 20 minutes IngredientsOlive oil spray, for greasing150-200g baby spinach leaves2 eggs¾ cup Greek yoghurt½ cup milk½ cup cheddar or mozzarella cheese, grated 2 cups wholemeal self-raising flourRecipe1. Preheat the oven to 180°C. Use the olive oil spray to grease two 12-hole muffin trays. 2. Add the baby spinach to a large mixing bowl. Use scissors to roughly chop the spinach into small pieces. 3. Add in the eggs, and mix well to combine. Stir through the Greek yoghurt, milk, and cheese. 4. Gently mix in the flour. Try to mix until only just combined, as over-mixing will result in a tough-textured muffin. 5. Scoop the muffin mixture into the prepared muffin trays. 6. Place into the oven and bake for 20 minutes until the muffins have risen and are slightly golden. 7. Allow to cool for 5 minutes before removing the muffins from the tray. Allow to cool completely, then serve and enjoy!Date Choc BarsThese spooky date choc bars are a healthier twist on a chocolatey treat your kids will love this Halloween. Stuffed with wholesome ingredients, they’re packed with fibre and healthy fats, making them a satisfying and guilt-free snack for little ghouls and goblins. Easy to make and store, they keep in the fridge for up to a week, ready for a quick grab when the sugar cravings strike. Perfect for Halloween parties or a spooky snack tray, these bars bring all the fun of chocolate without the sugar overload. Type: Vegetarian, Gluten Free, Lactose Free, Contains Nuts, Snacks, Kid FriendlyMakes 10 datesPrep Time: 10 minutesCooking Time: 0 minutes (+2hrs refrigeration) Ingredients10 Medjool dates10 almonds, roasted10 teaspoons 100% natural peanut butter120g 80% dark chocolate¼ cup slivered almonds, roasted and choppedRecipe1. Use a small knife to slice each date open lengthwise 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. 2. Stuff one roasted almond into each date, in place of the pit. 3. Add one teaspoon of peanut butter into each date, adding it into the middle cavity where you have stuffed the roasted almond. 4. Gently pinch each side of the date together to stick the edges together slightly.  5. Place the dates into the fridge whilst you melt the chocolate.  6. Break the chocolate into small pieces and place it into a heatproof bowl. Place into the microwave and heat in 15-second increments. Remove the chocolate from the microwave and stir before heating again. 7. Once the chocolate is just melted, remove from the microwave and stir until smooth. Be careful not to overheat the chocolate as it will turn lumpy. 8. Remove the dates from the fridge. Use a fork to dip one date into the melted chocolate. Ensure the date is evenly coated in a thin layer of chocolate, and allow any excess to drip from the fork back into the bowl. 9. Place the date onto a plate lined with baking paper. Repeat steps 8 and 9 until all the dates are coated in chocolate. Sprinkle the dates with the slivered almonds. 10. Place the dates into the fridge for at least 2 hours until set. Once removed from the fridge, serve immediately and enjoy.Berry Frozen Yoghurt DropsA delicious snack to prepare in advance and keep in the freezer until needed. This is perfect for your little ones to enjoy as the weather gets hotter. We have used berries, but you could also substitute with other seasonal fruit of your choice. 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 yoghurtRecipe1. Prepare 2 flat baking trays by lining with baking paper. 2. Add the berries and the yoghurt to a small blender. Blend well until smooth.3. Use a teaspoon to dollop spoonfuls of the yoghurt mixture onto the baking trays. Continue until all the yoghurt mixture has been used. 4. Carefully transfer the trays into your freezer, ensuring that they are sitting flat and level. 5. Allow to freeze for at least a couple of hours. Once frozen, remove the yoghurt drops from the trays and place into a container, then return to the freezer. 6. Serve the yoghurt drops frozen and enjoy!Festive Stuffed StrawberriesThese stuffed strawberries get a spooky makeover for Halloween. Fill them with cream cheese or yoghurt, then decorate with dark chocolate drizzle, orange sprinkles, or candy eyes to turn them into little monster bites. They’re quick to prepare, fun for kids to help assemble, and a slightly healthier Halloween treat that still feels festive and delicious.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 cranberriesRecipe1. Use a small, sharp knife to slice off the top of the strawberry, and to carefully remove the core of the strawberry. 2. Use a small spoon to fill each strawberry with one heaped teaspoon of cottage cheese. 3. Chop the pistachios and dried cranberries into small pieces. 4. Sprinkle the stuffed strawberries with the pistachios and cranberries, ensuring that they stick to the cottage cheese. 5. Arrange the stuffed strawberries on a festive serving platter. Serve immediately and enjoy!Wrapping UpYou don’t need to go overboard on sugar this Halloween. With some imagination, you can whip up creepy, delicious snacks that kids will happily munch. From mini muffins and bliss balls to choc-stuffed dates and more, these treats mix fun with flavour while sneaking in a little extra nutrition. So grab your little monsters, get creative with creepy shapes and colourful touches, and make this Halloween both playful and guilt-free.Keep on top of things with expert tips, top strategies, exclusive offers, and personalised support!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.

Valentine’s Day isn’t just for couples; kids love getting in on the fun too! If you’re looking for the best Valentine’s recipes for kids, you’re in the right place. From delectable cookies and strawberry treats to easy no-bake snacks, there are so many ways to bring a little love into the kitchen.  Cooking together not only makes the day extra special. It’s also a great way to get kids involved, spark their creativity, and sneak in a little hands-on learning. Studies even show that children who help out in the kitchen are more likely to try new foods. So Valentine’s Day is the perfect excuse to whip up something cute and tasty. Ready to find some kid-approved treats that are simple, fun, and full of love? Let’s dive into the sweetest recipe ideas.Explore Stress-Free Eating with Healthy Parents, Healthy KidsMore than cards and cupcakes, Valentine’s Day is a chance to get creative in the kitchen. With a little imagination, even the fussiest eaters can be tempted to try something new when it looks festive and fun.Dr Nick Fuller’s Healthy Parents, Healthy Kids shares loads of clever tricks for making this easier, like playful food games, creative plating, and simple swaps that take the stress out of mealtimes. Mix those ideas with some festive Valentine’s recipes and suddenly you’ve got a day that’s not only fun and tasty, but also good for your child’s health.Grab your copy of Healthy Parents, Healthy Kids to discover even more ways to make mealtimes stress-free and full of love!5 Kid-Friendly Valentine’s RecipesThese 5 kid-friendly Valentine’s recipes are simple enough for children to help with, yet fun and festive enough to make the day feel extra special.Strawberry Chocolate BarkSweet, simple and oh-so-pretty, this strawberry chocolate bark makes the perfect Valentine’s Day treat for kids. It’s quick to whip up and only needs a handful of ingredients. Break it into colourful shards and enjoy straight away, or store in the fridge in an airtight container for up to 3 days. Type: Vegetarian, Gluten Free, Contains Nuts, Snacks, Kid FriendlyServes 5Prep Time: 10 minutes (+2hrs refrigeration)Cooking Time: 0 minutes Ingredients1 punnet strawberries3 tablespoons natural 100% peanut butter100g 80% dark chocolate Recipe1. Line a baking tray with baking paper. 2. Wash the strawberries and pat dry with a paper towel to remove any excess moisture. 3. Thinly slice the strawberries and arrange the slices in a single layer on the tray. Try to fit the slices as close together as possible so there are no gaps in between. 4. Place the peanut butter into a small bowl and microwave for 15 second increments until the peanut butter is thin and runny. Spread the peanut butter in a thin layer on top of the strawberries. 5. Place into the fridge for at least 1 hour to set. 6. Break the chocolate into small pieces and place into a small bowl. Microwave in 15 second increments, stirring in between, until melted. 7. Spread the melted chocolate in a thin layer on top of the peanut butter. It won’t be perfectly even, but ensure that all the strawberries are covered. 8. Place into the fridge for at least 1 hour until the chocolate is set. 9. Use a large knife to cut the strawberry bark into roughly 10 square pieces. 10. Eat immediately and enjoy!Apple Slice DoughnutsThese apple slice doughnuts are a fresh, fun and healthy twist on a Valentine’s snack. They’re great for after school or as a light treat the whole family can enjoy. For a nut-free option, swap the peanut butter for creamy yoghurt, then let the kids get creative with their toppings. Try granola, sunflower seeds, dark chocolate chips or anything colourful and crunchy you’ve got on hand. Type: Vegetarian, Vegan, Dairy Free, Gluten Free, Contains Nuts, Kid FriendlyMakes 10 ‘doughnuts’Prep Time: 10 minutesCooking Time: 0 minutes Ingredients2 large pink lady apples3 tablespoons natural 100% peanut butter3 tablespoons of assorted toppingsRecipe1. Use an apple corer to remove the core of each apple. 2. Place the apple on its side so that the empty core is parallel to your chopping board. Trim off both ends of the apple, then slice the apple into 5 even slices.  3. Place the apple slices, cut side facing up onto a flat chopping board or plate. 4. Spread the top of each slice with peanut butter. 5. Sprinkle the assorted toppings on top of the peanut butter. 6. Serve the apple ‘doughnuts’ immediately and enjoy!Strawberry Banana SantasThese little strawberry banana Santas aren’t just for Christmas. With a Valentine’s twist, they make a super cute and healthy snack for kids. The bright red strawberries and sweet banana slices are perfect for adding a pop of love to your Valentine’s Day spread. They’re quick to assemble, fun for little hands to help with, and just right for festive family snacking. Type: Vegetarian, Gluten Free, Kid Friendly Makes 12Prep Time: 10 minutes Cooking Time: 0 minutes Ingredients12 medium-sized strawberries1 large banana 2 tablespoons cottage cheese24 black sesame seedsRecipe1. Slice the stem/leaves off the strawberries to create a flat base for each strawberry. Make another slice parallel to the base, approximately half a centimetre thick. 2. Slice the banana into 12 slices, approximately half a centimetre thick. 3. Place the bottom piece of a strawberry onto a plate. Spread with some cottage cheese to create Santa’s beard. Top with one slice of banana, then the remaining piece of strawberry.  4. Top each strawberry ‘hat’ with a small dollop of cottage cheese. Arrange two black sesame seeds as ‘eyes’ onto the slice of banana. 5. Repeat with the remaining ingredients to create 12 Santas.6. Serve immediately and enjoy!Chocolate StarsThese chocolate stars are a simple yet impressive Valentine’s treat that kids will love helping to make. Swap out the Christmas colours for pinks, reds and whites. Think freeze-dried strawberries, raspberries or even heart-shaped sprinkles. They’re a healthier homemade option, easy to customise with your child’s favourite fillings, and just the thing to add a little sparkle to your Valentine’s Day spread. Type: Vegetarian, Kid Friendly Makes 12 starsPrep Time: 10 minutes Cooking Time: 0 minutes (+2 hours refrigeration) Ingredients1x 12-hole star shaped silicone chocolate mould or ice cube tray1x 200g block dark chocolate½ cup selection of dried fruits and nuts (we chose toasted slivered almonds, pistachios, white chocolate chips and dried cranberries)Recipe1. Break up the chocolate into small pieces and place into a heatproof bowl. 2. Melt the chocolate slowly in the microwave in 20-second bursts, stirring often, until melted. Alternatively, place the bowl of chocolate over a pot of simmering water and stir often until melted. 3. Using approximately half of the dried fruit and nut selection, sprinkle each star-shaped hole of the chocolate mould or ice cube tray with your selection of dried fruits and nuts. 4. Pour enough melted chocolate into each star-shaped hole to cover the fruit and nuts. Sprinkle each star-shaped hole with the remaining fruit and nuts, then top each with the remaining melted chocolate. 5. Hold the ends of the chocolate mould or ice cube tray and firmly tap onto the bench a few times to release any air bubbles.6. Place the chocolate tray into the fridge to set for at least 2 hours. Remove the stars from the mould and keep in the fridge until ready to serve, as they will melt quickly. Enjoy! Festive Stuffed StrawberriesThese stuffed strawberries are a sweet, bite-sized Valentine’s treat that look as good as they taste. Filled with creamy goodness and topped with colourful extras, they’re perfect for adding a pop of red to your Valentine’s Day dessert platter. Swap the green-and-red Christmas look for romantic touches like pink sprinkles, dark chocolate drizzle or crushed freeze-dried berries. Best enjoyed fresh, they’re a fun and tasty way to celebrate love with the kids. 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 cranberriesRecipe1. Use a small sharp knife to slice off the top of the strawberry, and to carefully remove the core of the strawberry.2. Use a small spoon to fill each strawberry with one heaped teaspoon of cottage cheese. 3. Chop the pistachios and dried cranberries into small pieces. 4. Sprinkle the stuffed strawberries with the pistachios and cranberries, ensuring that they stick to the cottage cheese. 5. Arrange the stuffed strawberries on a festive serving platter. Serve immediately and enjoy!Final ThoughtsValentine’s Day is the perfect excuse to get a little messy in the kitchen and create sweet memories with your kids. Whether it’s colourful chocolate bark, playful apple slice doughnuts or love-themed stuffed strawberries, these recipes are simple, fun and delicious for the whole family. Cooking together not only makes the day feel special, but it also encourages kids to explore new flavours and enjoy healthy foods in creative ways. So grab your aprons, sprinkle on some love, and make this Valentine’s Day one your little ones will always remember.Keep on top of things with expert tips, top strategies, exclusive offers, and personalised support!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 kids to drink enough water can sometimes feel like a mission, especially when juice boxes and soft drinks seem so much more exciting. But keeping little ones hydrated is essential for their health, mood and energy. Research in adults has shown that even mild dehydration can impair memory, focus, and mood. While the study was done in men, the findings highlight why keeping kids hydrated is just as important for their wellbeing.With a few practical tweaks and fun ideas, you can make water their go-to drink without the fuss. Read on for practical tips and parent-approved strategies.Keep Kids Hydrated With This Must-Read Book for ParentsIf your child would rather sip juice or soft drink than water, Healthy Parents, Healthy Kids by Dr Nick Fuller can help. Packed with expert strategies for building healthier habits, this book gives parents practical ways to encourage kids to enjoy water, whether that’s with fun cups, fruity infusions, or clever mealtime routines. Grab your copy of Healthy Parents, Healthy Kids today and make hydration a healthy, everyday habit at the dinner table and beyond.Why Drinking Water is Essential for KidsWater plays a big role in almost every function of the body. For kids, staying hydrated is especially important because they’re growing, learning and constantly on the move. According to that same research, here are the key benefits of getting the kids to drink water more often:Supports brain function – Even a small drop in hydration can affect attention and learning.Aids digestion – Water helps keep food moving smoothly through the digestive system.Keeps energy levels steady – Hydrated kids feel less sluggish and more ready to play.Regulates body temperature – Essential during sport or hot summer days.Prevents constipation – Adequate water keeps things regular.Common Reasons Why Kids Avoid WaterIf your child isn’t a fan of plain water, you’re not alone. Some of the most common reasons include:Preferring sweet drinks like juice or cordial – Kids often reach for sweeter options, making plain water seem boring in comparison.Not feeling thirsty until it’s too late – Children don’t always recognise early signs of thirst, so they miss chances to sip regularly.Disliking the plain taste – Water can feel ‘bland’ next to flavoured drinks, which makes it less appealing.Forgetting to drink during playtime – When kids are busy having fun, hydration is usually the last thing on their minds.Not having water as part of their daily routine – Without consistent habits, kids may simply not think to drink enough.Causes of DehydrationKids lose fluids faster than adults, which means they’re more at risk of dehydration. Some common causes are:Hot weather – Extra fluid is lost through sweating, especially on summer days.Physical activity – Running, sports and active play burn through water stores quickly.Illness or fever – Fevers, vomiting or diarrhoea can rapidly deplete fluids.Not drinking enough fluids – Simply not sipping enough throughout the day leads to imbalance.Excessive sweating – High-energy kids or those in warm environments lose water more quickly.Symptoms of DehydrationSpotting dehydration early is important. Watch out for:Dry mouth – A lack of saliva is often the first sign.Fatigue – Low energy or unusual tiredness can signal fluid loss.Headache – Even mild dehydration may trigger head pain.Dark yellow urine – A clear sign the body needs more water.Dizziness – Feeling lightheaded is a red flag for dehydration.How Much Water Should Kids Drink?Guidelines can vary, but the Australian Government’s recommendations are a helpful starting point:Children up to 8 years old: 4-5 cups per dayAdolescents: 6-8 cups per day(One cup = 250 ml. These amounts don’t include water from foods like soup or fruit.)10 Tips To Get Kids Drinking WaterMaking water fun and part of everyday life is the best way to encourage kids to drink more:1. Use fun bottles or cupsOne study found that even adults drank more and rated snacks differently depending on whether they were given high-quality glasses or plain plastic cups. This shows how much presentation matters, and for kids, the right container can make water feel special. Bright bottles, cups with characters, or ones that change colour with temperature can turn water into a novelty. Also, reusable bottles are an eco-friendly choice.2. Add fruit for natural flavourIf plain water feels too ‘boring’, try adding slices of lemon, berries, orange or cucumber. Infused water adds a splash of colour and taste without the added sugar of juice or cordial. This simple tweak matters because research shows that many children don’t drink enough water due to a lack of access or because they find it unpalatable. In fact, one study testing the effect of offering a flavoured beverage found that improving beverage appeal provided a small but measurable hydration benefit in children.3. Set water remindersKids often forget to drink while playing. Setting small reminders, like a timer, app alert, or simply linking drinks to routine moments (before school, after sport, before bed), can help.4. Keep water visible and readyOut of sight, out of mind. Having a water bottle on the table, in the backpack, or by the bed means kids don’t have to ask or wait for you to serve them. Accessibility is key.5. Be a water-drinking role modelChildren mimic adult habits. If they see you regularly sipping water instead of soft drinks, they’re more likely to do the same. Family hydration can become a team effort.6. Track intake with chartsKids love rewards and progress charts. Use stickers, magnets or apps to track daily water goals. This turns hydration into a small, positive challenge they want to complete.7. Offer water-rich snacksFoods like watermelon, cucumber, oranges, and grapes naturally boost hydration. Research shows that about 20-25% of fluid intake typically comes from food. Pairing these with water makes a great hydration combo.8. Use silly straws or shaped ice cubesA curly straw or ice cubes shaped like stars and animals can make water exciting. Sometimes it’s the little details that encourage extra sips.9. Give water first at mealsOffering water before juice or milk at mealtimes sets it as the default drink. Over time, kids start to expect and accept water as their go-to.10. Let kids choose their bottle or flavour comboGiving children a sense of ownership can make all the difference. Let them pick their water bottle or choose which fruit goes into their infused water. Kids are more invested when it feels like their choice.Key TakeawayGetting kids to drink more water doesn’t have to be a battle. With the right mix of creativity and consistency, you can turn hydration into a healthy habit they’ll stick with. Whether it’s fun bottles, fruity flavours or setting small daily goals, every sip counts towards helping your child stay energised, focused and healthy.Struggling to get your child to enjoy healthy meals? Discover simple, creative tricks in The Role of Food Presentation in Child’s Appetite that can make food fun and irresistible.Stay informed with fresh tips, expert guidance, unique deals, and tailored support!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 watched your child turn their nose up at veggies, you know the struggle is real. But here’s a fun trick: pairing veggies or crackers with a tasty dip can make snack time exciting. Studies show that children are more likely to eat vegetables when served with dips. That’s a big win for both parents and picky eaters. So, let’s explore some kid-friendly, fuss-free dips and sauces you can whip up from everyday pantry and fridge staples.Make Mealtimes Easier With This Must-Read Book for ParentsIf your child refuses dinner unless there’s a dip or sauce on the side, Healthy Parents, Healthy Kids by Dr Nick Fuller might be just what you need. Full of smart, practical strategies for managing picky eating, this book helps parents turn fussiness into curiosity, whether you’re serving veggie sticks with hummus, chicken strips with yoghurt dip, or pasta with a simple homemade sauce. Grab your copy of Healthy Parents, Healthy Kids today and discover how the right approach can make dinner time smoother and more fun.Pantry and Fridge Staples for Dips and SaucesThe best part about homemade dips is that you don’t need fancy ingredients. With a few staple items from your pantry and fridge, you can mix and match flavours that kids actually enjoy. Making dips at home also means you control the salt, sugar, and additives, something that packaged versions often sneak in. Yoghurt, Sour Cream, Cream CheeseCreamy bases like yoghurt, sour cream, or cream cheese are perfect for dips. They add a smooth texture that kids love while also giving a boost of protein and calcium, which are essential for growing bones. Greek yoghurt works especially well because it’s thicker, tangy, and lower in sugar than many store-bought options. Try mixing it with a little garlic powder or fresh herbs for an easy, healthy swap to packaged dips.Thinking which yoghurt is best for your family? Find out here.Avocado, Canned Beans, Cooked VeggiesAvocados, beans, and cooked veggies are your secret weapons for nutrient-dense dips. Avocados bring in healthy fats that support brain development in kids. Meanwhile, beans are loaded with fibre and plant-based protein, which help keep kids full longer. Even leftover roasted carrots, pumpkin, or peas can be blended into a creamy dip, turning yesterday’s dinner into today’s snack hero.Nut Butters or Seed ButtersNut butters like peanut, almond, or cashew butter make excellent dip bases. They’re rich in protein, healthy fats, and essential vitamins like vitamin E and magnesium. If allergies are a concern, sunflower seed butter or tahini (made from sesame seeds) are safe alternatives. Just pair them with apple slices, celery sticks, or wholegrain crackers for a snack that fuels playtime and learning.Fresh Herbs, Lemon Juice, Olive OilFresh herbs like parsley, basil, or coriander can transform even the simplest dip. Combined with lemon juice and olive oil, they create bright, zesty flavours kids actually enjoy. Olive oil also packs heart-healthy monounsaturated fats, while lemon juice adds vitamin C to support immunity. A quick blend of herbs, olive oil, and lemon makes a refreshing dressing or drizzle that doubles as a dip.Simple Spices (Salt, Pepper, Garlic Powder)Sometimes, all you need is a pinch of spice to make a dip more appealing. Garlic powder, mild paprika, or a touch of pepper can bring depth without overwhelming young taste buds. Research shows that gradually exposing kids to a variety of flavours helps expand their palate and reduces food fussiness over time. Start mild and build up as your child gets used to new tastes.5 Kids' Dips and Sauces RecipesPreparing homemade dips doesn’t have to be complicated. Just a few fresh or pantry staples can turn into something kids can’t wait to scoop up with veggies, crackers, or breadsticks. These recipes are quick, fun, and packed with nutrients, making snack time both exciting and wholesome.Beetroot DipBright, colourful, and kid-approved, this beetroot dip is a great way to sneak more veggies into snack time. The natural sweetness of beetroot makes it extra appealing for little taste buds, and it pairs perfectly with crunchy dippers. Bonus: Serve it with baked wholemeal Lebanese bread. Just brush with a touch of olive oil, sprinkle on some fresh rosemary, and bake at 180°C until golden and crisp. Break into pieces and let the kids dunk away!Type: Vegetarian, Gluten Free, SnacksMakes 2 cupsPrep Time: 10 minutesCooking Time: 30 minutesIngredients500g (about 3 medium) beetroot1 garlic clove, crushed200g no-fat or low fat natural yoghurt1 teaspoon ground cumin2 teaspoons lemon juiceRecipe1. Place the beetroot in a large saucepan, cover with water and bring to the boil. Cook for about 30 minutes or until tender (test with a skewer – it should go through easily). 2. Remove the beetroot and set aside to cool for a few minutes. Peel them while they are still warm and roughly chop.3. Blend the beetroot, garlic, yoghurt, cumin and lemon juice until smooth and well combined.4. Serve with wholemeal Lebanese bread or your choice of vegetable dippers. Roast Butternut Pumpkin HummusThis twist on classic hummus is creamy, sweet, and perfect for kids who aren’t always sold on veggies. Roasted butternut pumpkin adds a rich, earthy flavour that blends beautifully with chickpeas, making it both nourishing and delicious. Serve it up with toasted wholegrain bread, crunchy veggie sticks, or pieces of warm wholemeal Lebanese bread for a snack that’s as fun to dip as it is to eat. Type: Vegetarian, Vegan, Gluten Free, Lactose Free, SnacksMakes 2 cupsPrep Time: 5 minutesCooking Time: 25 minutesIngredients400g butternut pumpkin, peeled and cut into large chunks2 garlic cloves, peeled and chopped¼ cup (60ml) olive oil1x 400g tin chickpeas, drained and rinsed½ tablespoon tahiniJuice of 1 lemonSea salt and freshly ground black pepperRecipe1. Preheat the oven to 160°C and line a baking tray with baking paper.2. Place the pumpkin in a large bowl, add the garlic and 2 tablespoons of olive oil and mix to coat well.3. Spread the pumpkin over the prepared baking tray in a single layer and bake for 25 minutes or until tender. Keep an eye on it – you don’t want the pumpkin to colour. Remove and set aside to cool. 4. Place the pumpkin, garlic, chickpeas, tahini, lemon juice, remaining olive oil and ¼ cup (60ml) water in a food processor. Season with salt and pepper and pulse until smooth and well combined.5. Serve immediately or scoop into sealed containers or jars and refrigerate. The hummus will keep in the fridge for 2 weeks. Baba Ganoush (Eggplant Dip)Smoky, creamy, and downright moreish, baba ganoush is a brilliant way to turn eggplant into a dip kids will actually enjoy. It’s simple to make with just a handful of familiar ingredients, and a clever trick for using up eggplants that are getting a little soft in the fridge. To save time, you can roast the eggplant and garlic while cooking another meal, then stash them in the fridge, ready to whip into a delicious dip on another day.Type: Vegetarian, Vegan, Lactose Free, Gluten Free, SnacksMakes 2 cupsPrep Time: 15 minutesCooking Time: 35-40 minutesIngredients3 medium-sized eggplants, sliced in half lengthways3 cloves garlic1 tablespoon olive oil 1 tablespoon tahini1 teaspoon cumin powderSprinkle chili powderZest and juice of 1 lemonRecipe1. Preheat the oven to 180°C. Line a baking tray with baking paper. Place eggplants onto a tray with cut side facing up. Score each eggplant in a criss-cross pattern with a sharp knife, being careful not to slice all the way through the eggplant skin. 2. Place the garlic cloves onto the tray and place into the oven. Roast for 35-40 minutes until very soft. Set aside to cool.3. Once cooled, squeeze the garlic from its skin into a food processor or blender. Add the eggplant (skin on) as well as the olive oil, tahini, cumin, chili, lemon zest and half the lemon juice. Blend in pulses until combined. If the dip is too thick, add the remaining lemon juice and blend again. The dip should remain slightly chunky and does not need to be perfectly smooth. 4. Transfer the dip to a bowl. Serve warm or cold with toasted wholemeal Lebanese bread or sliced veggie sticks for dipping. Enjoy! Basil PestoFresh, fragrant, and full of flavour, basil pesto is a kid-friendly dip that goes with just about anything, from veggie sticks to wholegrain crackers. If you grow basil at home, you’ll know how quickly it can go to seed, so turning it into pesto is the perfect way to use up an abundant harvest (and save money, too!). For extra fun, try making it with a mortar and pestle. The rustic texture and hands-on process make it a recipe kids will love to help with.Type: Vegetarian, Gluten FreeMakes 2 cupsPrep time: 5 minutesCooking time: 0 minutesIngredients½ cup (80g) pine nuts (walnuts are also good here)4 garlic cloves, roughly chopped½ teaspoon sea salt½ teaspoon dried chilli flakes3 cups basil leaves½ cup (40g) grated parmesan3 tablespoons extra virgin olive oilIngredients1. Tip the pine nuts into a dry frying pan and toast over medium heat, stirring frequently, for 2-3 minutes or until golden. Keep an eye on them as they can burn easily. Set aside to cool.2. Using a large mortar and pestle or food processor, pound or process the garlic, salt and chilli to form a paste.3. Add the basil and pound or process until a puree forms.4. Add the pine nuts and pound or pulse just until they break up a bit (you want a bit of texture here).5. Add the parmesan and olive oil and combine well.6. Serve immediately or scoop into a sealed container or jar and refrigerate. The pesto will keep in the fridge for up to 2 weeks. Tahini SauceCreamy, nutty, and super versatile, tahini sauce is a dip that kids can enjoy with almost anything. Made from ground sesame seeds, it’s packed with healthy fats, protein, and important minerals like calcium, perfect for growing bodies. Drizzle it over roasted veggies, spread it on wholegrain wraps, or simply serve as a dip with crunchy carrot and cucumber sticks for a snack that’s both tasty and nourishing.Type: Vegetarian, Gluten-free, Dairy-freeServes: 4Prep time: 5 minutesCooking time: NoneIngredients½ cup tahini Zest and juice of 1 lemon1 garlic clove, mincedHandful parsley leavesHandful basil leavesHandful mint leaves½ cup water1 tablespoon olive oilSprinkle of salt and pepperRecipeIn a small blender add the tahini, lemon zest, lemon juice, herbs and ½ cup of water. Blend until smooth. Stir in the olive oil and season with a good pinch of salt and pepper. Easy Sides and Snacks to Serve with DipsThe beauty of these dips is how versatile they are. You can pair them with just about anything your kids love to nibble on. Serving a variety of dippers keeps things interesting and encourages kids to explore new flavours and textures. Veggie SticksCrunchy carrot sticks, cool cucumber slices, and colourful bell pepper strips are classics for a reason. Not only are they fun to dunk, but they also give kids a boost of fibre, vitamins, and hydration.Breadsticks, Toast Fingers, Pita TrianglesToasty, crunchy, or soft, bread-based dippers are always a hit. Cut toast into fingers, bake pita into triangles, or keep breadsticks on hand for an easy, mess-free option.Crackers, Rice CakesWholegrain crackers or mini rice cakes are perfect for scooping up thick dips like hummus or bean spreads. They add extra crunch while keeping snacks filling and satisfying.Fruit SlicesFor a sweet twist, try pairing dips with fresh fruit. Apple slices, bananas, or even strawberries can be surprisingly tasty with nut butter or yoghurt-based dips.Chicken Nuggets, Fish Fingers, Baked TofuIf you’re serving a heartier snack or a quick meal, these proteins make excellent dippers. Kids can dunk them into hummus, pesto, or tahini sauce for extra flavour and nutrition.Loved these dips? If your kids enjoyed dunking veggies into dips, why not take it a step further? Try these fun, flavour-packed Salads for Picky Eaters that use similar fresh ingredients in new ways. Summing UpDips and sauces are more than just tasty extras. They’re a great way to make veggies, fruits, and healthy snacks exciting for kids. By using simple pantry and fridge staples, you can whip up colourful, nutrient-rich dips that even the fussiest eaters will want to try. Whether it’s beetroot dip, pumpkin hummus, or classic baba ganoush, these recipes are quick, wholesome, and fun to share. So next time snack time rolls around, grab those veggie sticks and let the dipping begin.Stay informed with fresh tips, expert guidance, unique deals, and tailored support!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.

Busy weeknights can feel like a race against the clock, especially when you’ve got hungry kids asking ‘what’s for dinner?’ before you’ve even shut the fridge door. Research shows that  parents spend less than 5 minutes preparing breakfast and lunch, and less than 20 minutes preparing dinner each night. It doesn’t sound like much, until you factor in homework, sports, and the bedtime routine. The good news? With a few clever pantry staples and freezer-friendly shortcuts, you can whip up quick kids dinners that are tasty, balanced, and stress-free.End Mealtime Battles With This Must-Read Book for ParentsIf your child turns their nose up at dinner, no matter how quick and tasty you make it, Healthy Parents, Healthy Kids by Dr Nick Fuller could be the secret weapon you need. Packed with practical, science-backed strategies for handling picky eating, this book shows you how to make mealtimes smoother, whether you’re dishing up a speedy stir fry, a simple pasta, or a new family favourite. Grab your copy of Healthy Parents, Healthy Kids today and enjoy more happy faces (and cleaner plates) at the dinner table.Quick-Cook Essentials to Keep in Your KitchenThe secret to stress-free weeknight dinners is stocking up on versatile staples that practically cook themselves. With the right ingredients on hand, you can throw together meals in minutes without sacrificing nutrition or flavour.Pre-cooked rice or pastaPre-cooked rice and pasta are weeknight lifesavers. Studies suggest that eating wholegrains, such as brown rice or wholemeal pasta, can support better digestion by improving bowel regularity, while also providing a wider range of nutrients thanks to the natural synergy of compounds found in the whole grain.Keep them in the fridge or freezer and you’ve got the base of a meal sorted in minutes.Frozen veggiesFrozen vegetables aren’t just convenient; they’re also just as nutritious as fresh ones. A study found that frozen produce often retains more vitamins than vegetables that sit in the fridge for days. Toss them into stir-fries, soups, or pasta sauces, and dinner practically cooks itself.Canned beans or tunaCanned beans and tuna are budget-friendly sources of protein and fibre. Beans are linked with improved heart health and better satiety in children. Tuna, meanwhile, delivers omega-3s for brain development, making it a smart pick for growing kids.Shredded cheeseCheese makes everything taste better, and kids are rarely ones to argue. It’s also a great source of calcium, which supports strong bones and teeth during childhood growth spurts. Sprinkle shredded cheese over pasta, quesadillas, or baked potatoes for instant kid appeal.Eggs, tortillas, and cooked chickenEggs are the ultimate fast food, packed with protein, choline, and vitamin D. Pair them with tortillas for quick wraps, or mix with cooked chicken for a speedy, filling dinner. US research shows that kids who regularly eat eggs tend to have higher overall diet quality.Store-bought sauces and spice blendsA jar of sauce or a packet of spice mix can transform simple ingredients into a family favourite. While homemade is great, store-bought options save time without skimping on flavour. Just check the labels for lower-salt versions. Nutritionists note that high sodium intake in kids is linked to higher blood pressure later in life.6 Quick Recipes For Kids' DinnerKnowing which ingredients to keep at home is half the battle. Now it’s time to turn them into easy, tasty meals your kids will actually eat. These recipes are designed to be fast, fuss-free, and packed with the nutrients growing bodies need. Best of all, they can be on the table in under 20 minutes.Rapid RamenRamen might usually take hours to simmer, but this speedy version proves you don’t need all day to enjoy a comforting bowl. Using a few clever shortcuts, you can have slurp-worthy noodles ready in minutes, perfect for hungry kids who can’t wait. Plus, the ingredients are easy to grab at your local Asian grocer, making it a fast, family-friendly dinner win. Type: Vegetarian, Lactose Free, Nut freeServes 4Prep Time: 10 minutesCooking Time: 20 minutesIngredients4 eggs270g ramen noodles1.5 litres vegetable stock1 tablespoon miso paste1 tablespoon soy sauce1 tablespoon sriracha1 bunch bok choy, stalks separated1 bunch Enoki mushrooms, broken into small clusters1x 300g block tofu, cut into large slices1 teaspoon garlic, minced1 teaspoon ginger, minced1 teaspoon sesame oil1 teaspoon honey1 teaspoon soy sauceSprinkle of sesame seedsSeaweed sheets, to serveRecipe1. Place eggs into a medium saucepan and cover with water. Place a lid on and bring water to the boil over high heat. Once the water is boiling, reduce heat to medium and simmer for about 6 minutes. Remove eggs from the water and set aside. 2. Bring the water back to a boil over high heat, then add in the ramen noodles. Boil for 4 minutes then drain the noodles. Rinse quickly with tepid water and set aside.3. Add the vegetable stock to a large saucepan and bring to the boil over high heat. Once boiling, reduce the heat to medium and stir in the miso paste, soy sauce and sriracha and stir to dissolve. Add in the bok choy and mushrooms and cook for approximately 5 minutes. Remove from the heat. 4. Whilst the broth is coming to the boil, heat the sesame oil in a frypan over medium heat. Add the garlic and ginger and cook for a couple of minutes until fragrant. Add the tofu to the pan topped with the honey and soy, then fry for a couple of minutes on each side until crisp. 5. Rinse the eggs in cold water and peel away the shell, then slice in half. 6. To assemble the ramen, arrange noodles between 4 bowls, then pour over the ramen vegetable broth. Top bowls with two halves of a boiled egg, slices of tofu, seaweed sheets, and sprinkle with sesame seeds. Enjoy!Simple Salmon SpaghettiThis tasty pasta proves that weeknight dinners don’t have to be boring or time-consuming. With salmon for protein and a simple sauce, you’ll have a meal that’s both healthy and ready in a flash. It’s a delicious way to sneak in omega-3s for the kids, without the dinner table drama. 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, juicedRecipe1. Cook 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.2. 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.3. 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!Chicken and Cashew Nut Stir FryThis stir fry is a family favourite because it’s fast, fresh, and all done in one pan, perfect for busy nights. Tender chicken, crunchy veggies, and cashews make it a balanced dinner that kids actually enjoy. If you’re cooking for little ones, keep it mild, but you can always add chilli flakes later for the grown-ups. Type: Contains Chicken, Gluten Free, Lactose Free, Contains NutsServes 4Prep Time: 5 minutesCooking Time: 25 minutes Ingredients2 tablespoons olive oil1 teaspoon ginger, minced1 head broccoli, chopped1 cup button mushrooms, quartered2 bunches bok choy400g chicken thigh, fat trimmed, cut into pieces2 tablespoons gluten free hoisin sauce1 teaspoon sesame oil½ bunch of Thai basil leaves½ cup cashew nuts, toasted2 cups Jasmine rice, cookedRecipe1. Heat a large frying pan over medium to high heat. Add one tablespoon of the olive oil and swirl to coat the pan. 2. Add in the ginger and chopped broccoli. Cook for 4-5 minutes, stirring often. Add in the mushrooms and bok choy, and cook for a further 3-4 minutes, stirring often. 3. Remove the vegetables from the frying pan and set aside. Return the frying pan to the heat and add the remaining tablespoon of olive oil. 4. Fry the chicken for 5 minutes, stirring often, until browned. Return the vegetables to the pan and toss to combine. 5. Add in the hoisin sauce and sesame oil. Stir well to coat the ingredients, and cook for a further 4-5 minutes until heated through. 6. Stir in the Thai basil leaves as well as the cashews, then remove the pan from the heat. 7. Divide the cooked rice between 4 serving bowls, then top each bowl with the chicken stir fry and sauce. Serve immediately and enjoy.Honey Soy Pork ChopsThese juicy pork chops are a winner for weeknights because they’re full of flavour and cook up fast. The sweet-and-savoury honey soy glaze makes them a guaranteed hit with kids, while you can serve them alongside rice or salad for an easy complete meal. Bonus: they’re just as tasty on the barbecue, which means they double as a quick summer dinner too.Type: Gluten Free, Lactose Free, Contains MeatServes 4Prep Time: 5 minutes Cooking Time: 20 minutesIngredients2 tablespoons soy sauce (salt reduced)2 garlic cloves, crushed3 tablespoons honey2 tablespoons olive oil 4 large pork chopsRecipe1. In a small bowl combine the soy sauce, garlic and honey. 2. Heat the olive oil over medium to high heat in a large frying pan or grill pan.  3. Add the pork chops to the pan and sear for 1 minute on each side. 4. Continue to cook the pork chops for 5-10 minutes on each side, brushing with the glaze on each side as they cook. 5. Once the pork chops are cooked through, remove from the heat. 6. Serve immediately and enjoy!Penne ArrabbiataThis classic Roman pasta may be called ‘angry’ thanks to its chilli kick, but you can easily dial down the spice to keep it kid-approved. Using simple pantry staples like pasta, tomato, and herbs, it’s a budget-friendly meal that still feels special. Best of all, it comes together in around 20 minutes, perfect for those nights when you need dinner on the table fast.Type: Vegetarian, Lactose FreeServes 6Prep Time: 5 minutes Cooking Time: 15 minutesIngredients500g wholemeal penne pasta2 tablespoons olive oil2 garlic cloves, crushed3 small, dried chilies (chopped) or 1 teaspoon chili flakes1 tin whole tomatoes700ml tomato passataSprinkle of salt1 cup parsley leaves choppedRecipe1. Heat a large saucepan of water over high heat and bring to the boil. Once boiling add in the penne pasta and cook for approximately 12 minutes until al dente. Drain and set aside. 2. Meanwhile, heat another large saucepan over medium heat. Add in the olive oil and garlic and cook for a couple of minutes until fragrant. 3. Add in the dried chilies or chili flakes and allow to cook for 1-2 minutes. 4. Add in the whole tomatoes, tomato passata and a pinch of salt. Use a spoon to crush the whole tomatoes. Reduce heat to low and allow the sauce to simmer for 5-10 minutes (or leave for longer if you have extra time – this will enhance the flavour). 5. Once the tomato sauce is ready and the pasta is cooked, add the drained pasta directly into the tomato sauce saucepan. Add the parsley, and stir everything gently to combine. 6. Transfer the pasta to serving bowls and serve immediately. Enjoy!Grilled Prawn and Mango Salad Light, zesty, and ready in minutes, this salad is a summer go-to for busy families. Juicy prawns pair perfectly with sweet mango for a dish that feels fancy but takes hardly any effort. Use green mango for a tangy twist, or swap in ripe mango if your kids prefer a sweeter flavour. Type: Fish, Gluten Free, Lactose Free Serves 2-3Prep Time: 5 minutes Cooking Time: 10 minutesIngredients2 tablespoons olive oil 200g green prawns, peeled1 teaspoon honey1 tablespoon lemon juicePinch of salt and pepper1 bag rocket leaves1 handful coriander leaves1 handful mint leaves1 green mango, sliced thinlyRecipe1. Heat a non-stick frying pan over medium heat. Add a small amount of the olive oil to the pan as well as the prawns. Fry the prawns for 2-3 minutes until cooked through. 2. To make the dressing: add remaining olive oil to a small jar with the honey, lemon juice and a pinch of salt and pepper. Seal the lid on then shake well to combine. 3. Place the rocket leaves, coriander, and mint leaves into a large salad bowl. 4. Top salad with the mango and cooked prawns.5. Drizzle the dressing over the salad. Serve and enjoy!Tips to Make Dinners Easier and QuickA bit of planning and smart shortcuts can save heaps of time while still giving the kids a tasty, balanced meal. Try these tips to take the stress out of weeknight cooking.Plan meals for the week aheadA little planning goes a long way when it comes to stress-free dinners. Research shows that families who plan are more likely to eat healthier and waste less food. Even jotting down a simple weekly menu can save you from the ‘what’s for dinner?’ scramble.Keep ingredients pre-chopped or pre-cookedHaving veggies chopped or protein pre-cooked in the fridge makes weeknight cooking so much faster. Studies suggest prepping food ahead of time is linked to better diet quality and portion control. It’s like giving yourself a head start every evening.Use one-pot or sheet pan recipesFewer dishes = happier parents. One-pot meals and sheet pan dinners not only save time but also make clean-up a breeze. Throw everything in, let it cook, and you’ve got dinner sorted with minimal effort.Stock up on freezer-friendly mealsThe freezer is your best friend on busy nights. Batch-cooked soups, stews, or lasagne reheat beautifully and save you from last-minute takeaway runs. Research has found that meals prepared at home are generally more nutritious and associated with healthier eating habits compared to fast food. Having freezer meals ready makes it easier for families to eat at home instead of skipping dinner or turning to takeaways.Keep a list of go-to 20-minute dinnersEvery parent needs a ‘greatest hits’ list of fast meals. Think fried rice, quesadillas, or veggie-packed pasta dishes. Having a list on the fridge means you’ll never waste time trying to come up with ideas when the kids are already hungry.Cook double and save leftoversCooking a bigger batch doesn’t take much extra time, but it pays off big later. Leftovers can become tomorrow’s lunchboxes or even dinner with a quick refresh. It’s one of the simplest ways to cut down midweek cooking stress.Involve kids in simple prep tasksGetting kids into the kitchen can be a win for everyone. Studies show that children who help with cooking are more likely to eat veggies and try new foods. Simple jobs like stirring, washing veggies, or setting the table make them feel involved, and dinner gets done faster.Use store-bought shortcuts like rotisserie chickenShortcuts don’t have to mean unhealthy. A store-bought roast chicken can be shredded into wraps, salads, or pasta in minutes. Pair it with some veggies and you’ve got a quick, balanced dinner without turning on the oven.Wrapping UpQuick kids’ dinners don’t have to mean boring or unhealthy. It’s all about having the right ingredients, clever recipes, and a few time-saving tricks up your sleeve. From speedy ramen to freezer-friendly staples, these ideas help you get tasty, balanced meals on the table without the stress. With a little planning (and maybe a helping hand from the kids), weeknight dinners can be faster, easier, and way more enjoyable for the whole family.Looking for more ideas to win over picky eaters? Check out Feeding Fussy Kids for expert-backed strategies and recipes that make feeding fussy kids a whole lot easier.Stay informed with fresh tips, expert guidance, unique deals, and tailored support!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.