We’ve all been there: trying to convince a picky eater to try something new feels like a mini battle every time. But here is the good news: you can create treats that are not only healthy but actually tasty, too. Did you know that children can be low on key nutrients like fibre, protein, and iron just because they will not touch certain foods? That is why it is so important to sneak in these nutrients where you can—without the mealtime meltdown. So, let us explore some fun, nutritious snacks that will have them saying ‘yum’ instead of ‘no way!’Healthy Treats for Picky Eaters? Here Is How to Make It Happen!Want to give your picky eater treats without the guilt? Healthy Parents, Healthy Kids by Dr Nick Fuller offers delicious, nutritious alternatives to sugary snacks that kids actually enjoy.Discover how to balance fun and nutrition with easy, kid-friendly recipes that satisfy cravings while supporting their health. With Healthy Parents, Healthy Kids, you will feel good about every treat. Get your copy today!Importance of Nutrients for Picky EatersWhen your little one refuses to eat certain foods, it is easy to forget how crucial those nutrients are for their growth and development. Even if they are not interested in a variety of foods, they still need key nutrients to keep them healthy. They matter because of several reasons and benefits.Protein: Essential for muscle growth and repair, helping kids stay strong and active.Vitamins and Minerals: Crucial for immune function, brain development, and overall growth.Healthy Fats: Support brain health and help with energy levels.Fibre: Promotes digestion and helps kids feel full, making mealtimes more satisfying.11 Best Healthy Treats For Picky EatersThe trick to getting these nutrients is to make nutritious snacks that are both delicious and fun. By thinking outside the box, you can create nutrient-packed treats that even the fussiest eaters will love. Let us take a look at some options that make sneaking in those vital nutrients easier than ever.Apple and Walnut MuffinsThese apple and walnut muffins are a tasty, nutritious treat perfect for picky eaters. Packed with fibre, protein, and healthy fats, they are ideal for a snack that hits all the right notes. Whether served with a cup of tea or as an on-the-go snack, these muffins are sure to be a hit. Store them in an airtight container in the fridge for up to a week—great for busy mornings or afternoon cravings.Type: Vegetarian, Gluten Free, Lactose Free, Contains Nuts, SnacksMakes 12 muffinsPrep Time: 10 minutesCooking Time: 40 minutes Ingredients3 eggs1/3 cup honey2 tablespoons apple sauce3 tablespoons olive oil2 small pink lady apples2 ½ cups almond meal1 teaspoon baking powder½ teaspoon baking soda½ teaspoon cinnamon¼ cup walnutsRecipePreheat the oven to 160°C. Prepare a 12-hole muffin tray – we used a silicone muffin tray that is non-stick so it does not require greasing. In a medium sized mixing bowl whisk together the eggs, honey, apple sauce and olive oil. Reserve half of an apple, then chop the remaining apple into small cubes. Thinly slice the remaining apple half and set aside for later. Add the cubed apple pieces into the muffin mixture. Add in the almond meal, baking powder, baking soda, and cinnamon. Mix gently until the ingredients are just combined. This will ensure the muffins are light and fluffy. Divide the muffin mixture evenly between the 12-hole muffin tray. Top each muffin with some of the thinly sliced apple pieces. Crumble the walnuts on top of each muffin.Place into the oven and bake for 35-40 minutes, until the muffins are deep golden on top and have risen slightly. Allow to cool for at least 15 minutes before removing the muffins from the muffin tray. Enjoy!Apricot Choc Oat BarsThese apricot choc oat bars are a nutritious, on-the-go snack that picky eaters will love. With fibre, vitamins, and healthy oats, they are a great way to satisfy hunger while boosting energy. Make a batch ahead of time and package them individually—perfect for when you need a healthy snack at the ready, no matter where the day takes you!Type: Vegetarian, Vegan, Lactose Free, SnacksMakes 10 barsPrep Time: 10 minutesCooking Time: 15-20 minutesIngredients¾ cup pitted dates 1 cup water½ cup rolled oats¼ cup shredded coconut1 teaspoon cinnamon½ cup pumpkin seeds½ cup pepitas2 tablespoons chia seeds5 dried apricots, chopped into small pieces50g 70% dark chocolate, chopped into small piecesRecipePreheat the oven to 170°C and line a rectangular baking tin with baking paper.Place the dates and water into a small saucepan over high heat and cook for approximately 5 minutes until the dates start to dissolve into the water. Turn off the heat and use a fork to mash the dates into a thick lumpy mixture. Set aside to cool.Place all remaining ingredients into a mixing bowl, then stir through the date mixture until everything is well combined.Press firmly into the baking tin and smooth the top. Bake for approximately 15-20 minutes until set and browned on top. Allow to cool in the tin before slicing into bars.Banana Nut BarsThese banana nut bars are a quick, healthy snack packed with protein and fibre to keep picky eaters satisfied. Ideal for prepping in advance, you can store them in the fridge or freezer for a go-to snack when hunger strikes. Portion them into individual square bars—they are so delicious, it is hard to stop at just one.Type: Vegetarian, Vegan, Lactose Free, SnacksMakes 16 squaresPrep Time: 15 minutes + 3 hours refrigeration Cooking Time: 0 minutesIngredients1 ½ cups rolled oats½ cup raw cashew nuts, chopped½ cup cashew, peanut or almond butter1 banana, mashedRecipeAdd 1 cup of the rolled oats to a blender and pulse a couple of times until the oats resemble a flour. Pour into a large mixing bowl with the remaining rolled oats and cashew nuts.  Heat the nut butter in a small saucepan over low heat (or alternatively in the microwave for 1-2 minutes) until melted and runny. Pour into the mixing bowl and add the mashed banana. Mix everything well to combine. Transfer mixture to a rectangular baking dish. Use the back of a spoon to press mixture firmly into the tin, ensuring it is spread evenly. Place into the fridge for at least 3 hours until firm. Slice into square bars and serve. Blueberry PancakesThese blueberry pancakes are a quick, healthy breakfast or snack that even picky eaters will enjoy. With antioxidants from the blueberries and fibre to keep them feeling full, they are easy to whip up using a blender or food processor. Alternatively, mix them the old-fashioned way with wet and dry ingredients. Serve with fresh, in-season fruit for an extra boost of nutrients—perfect for starting the day right.Type: VegetarianServes 4Prep Time: 5 minutesCooking Time: 10 minutesIngredients1 ½ cups almond meal ½ cup wholemeal plain flour1 teaspoon baking powder4 eggs2 overripe bananas½ cup skim milk1 cup blueberries (fresh, or thawed if using frozen)Olive oil spray for cookingGreek yogurt, to serveMixed fruit, chopped, to serveRecipeIn a blender or food processor combine the almond meal, flour, baking powder, eggs, bananas and milk. Blend until well combined without any lumps.Add the mixture to a jug and stir through the blueberries. Spray a medium fry pan with olive oil spray then heat over medium heat. Pour batter from the jug into the pan to make small pancakes. Once the pancakes start to bubble, they are ready to be flipped over. The pancakes should take 2-3 minutes on each side to cook. Continue cooking the pancakes in batches until all the batter is used. Serve pancakes topped with Greek yoghurt and fruit. Enjoy! Burrito BowlsThese burrito bowls are a quick, nutritious dinner option that picky eaters will love. They are packed with protein, fibre, and healthy fats, and you can customise them to suit any taste. For an extra nutrient boost, add cooked brown rice or quinoa, or keep it simple with some natural corn chips. Look for corn chips with minimal ingredients and low salt to keep the snack healthy and tasty.Type: Contains Meat, Lactose Free, Gluten FreeServes 6Prep Time: 5 minutesCooking Time: 20 minutes Ingredients2 tablespoons olive oil1 red onion, finely chopped1 red capsicum, chopped500g lean turkey mince1 teaspoon paprika1 teaspoon cayenne pepper1 teaspoon cumin2x400g tin tomatoes1x400g tin kidney beans, drained and rinsedSprinkle of chili flakes2 bags baby spinach leavesHandful fresh coriander leaves 2 avocados, sliced1 small handful natural corn chips, per person, to serve (optional)RecipeHeat olive oil in a large frying pan with deep sides over medium to high heat. Add in the onion and cook for 1-2 minutes.Add in the red capsicum, followed by the turkey mince. Cook for 4-5 minutes, stirring often and using a wooden spoon to break the mince into small pieces. Reduce the heat to low to medium. Stir in the paprika, cayenne pepper and cumin. Add the tin tomatoes, kidney beans, and chili flakes. Stir everything together and heat through for a further 4-5 minutes. Divide the baby spinach leaves and fresh coriander between 6 serving bowls. Divide the turkey mince and beans mixture between the serving bowls.  Top each bowl with slices of avocado. Serve immediately, accompanied by the corn chips, and enjoy.Chicken Sushi BowlThis chicken sushi bowl is a simple, nutritious meal that is perfect for picky eaters. It is a great way to use up leftovers or meal prep for the week, and it is full of lean protein, fibre, and healthy veggies. Add some edamame, thinly sliced carrots, or seaweed salad for an extra nutritional boost—go ahead and get creative with your toppings for a fun, health-packed meal.Type: Gluten Free, Lactose Free, ChickenServes 2Prep Time: 5 minutes Cooking Time: 0 minutesIngredients2/3 cup cooked Basmati rice1 tablespoon rice vinegarSprinkle of salt1 leftover cooked chicken breast, chopped1 small cucumber, chopped1 small avocado, sliced2 nori sheetsRecipeReheat the Basmati rice in a medium bowl in the microwave. Once heated, add in the rice vinegar and a sprinkle of salt, stir well to combine. Divide the rice into 2 serving bowls. Top the rice with the chopped chicken, cucumber, and avocado. Fold the nori sheets in half and arrange in the edge of the bowl. Serve this with some reduced-salt soy sauce, some chili flakes, pickled ginger or whatever your heart desires.Egg Salad SandwichThis egg salad sandwich is a quick, balanced meal that picky eaters will enjoy. Packed with protein from the eggs and wholegrain carbohydrates for lasting energy, it is a satisfying option for lunch or a light dinner. Simple to make yet full of nutritional value, it is the perfect way to keep snack time healthy and filling.Type: VegetarianServes 2Prep Time: 5 minutesCooking Time: 0 minutesIngredients2 hard boiled eggs3 tablespoons cottage cheese1 teaspoon curry powder4 slices wholemeal bread1 cup mixed lettuce leaves1 carrot, gratedSalt and pepperRecipeChop the hard boiled eggs into small pieces and add to a mixing bowl. Add in the cottage cheese and curry powder. Gently mix all ingredients together.Arrange 2 slices of the wholemeal bread on a board. Cover each with the mixed lettuce, then top with the egg salad mixture. Spread the egg salad mixture evenly over the top of the lettuce. Sprinkle it with salt and pepper, then add grated carrot on top.Close each sandwich with the remaining two slices of wholemeal bread. Slice each sandwich in half and serve. Enjoy!Kale ChipsKale is a fantastic, nutrient-packed vegetable that makes a delicious and healthy snack when roasted into crispy chips. Full of fibre, vitamins, and antioxidants, kale chips are a great way to sneak in some extra greens for picky eaters. This is more of a process than a strict recipe—roast as much kale as you like, making it easy to whip up a healthy snack whenever you need it.Type: Vegetarian, Vegan, Gluten Free, Lactose Free, SnacksMakes: Choose your quantityPrep Time: 5 minutesCooking Time: 5 minutesIngredientsFreshly picked kale leaves, thick stems removedOlive oil sprayDried chili flakesRoasted garlic flakesDried parsleySea saltRecipePreheat the oven to 180°C and line a baking tray (or as many trays as you need) with baking paper. Tear the kale leaves into large bite-sized pieces and spray with olive oil. Spread out in a single layer on the prepared tray.Mix together the chili flakes, roasted garlic flakes, dried parsley and a good pinch of salt. Sprinkle this mixture over the kale leaves – it will stick to the olive oil and form a delicious coating on the kale. Bake for 5 minutes or until crisp and lightly coloured around the edges. These are best served warm from the oven rather than being kept for a snack later. Kimchi PancakeKimchi pancakes are a fun, flavourful snack that introduces picky eaters to the goodness of fermented foods. Kimchi, made from fermented cabbage and flavoured with chilli, garlic, and ginger, contains beneficial bacteria that support gut health. This savoury dish is easy to make and offers a tangy, unique flavour that is great for expanding your child’s palate. Not only is it a gut-friendly option, but it is also a tasty treat that can be enjoyed any time of day.Type: Lactose freePrep time: 5 minutesCooking time: 12 minutesServes 4Ingredients2 cups (400g) kimchi (cabbage variety), chopped½ cup kimchi juice and water (use the juice from the container the kimchi comes in topped up with water)1 teaspoon sea salt1 teaspoon sugar (any variety)1 handful beansprouts1 cup (160g) plain or self-raising wholemeal flourOlive oil spray RecipePlace all the ingredients (except olive oil spray) in a large bowl and mix together well. Add ½ cup (125ml) of water to the bowl and combine. Heat a large frying pan over medium heat and spray with olive oil.Pour half the mixture into the pan and cook for 3 minutes or until the bottom of the pancake sets and is easy to flip. You may start to see bubble appearing on the top raw side of the pancake, which is a sign it is ready to flip. Flip the pancake over and cook the other side for 3 minutes or until set and lightly golden.Slide the pancake onto a plate and cover to keep warm.Repeat steps 2-4 with the remaining mixture to make a second pancake. Cut each pancake in half to serve four people.Mexican BowlsThese Mexican bowls turn a regular tortilla into an edible bowl, packed with a delicious mix of nutritious ingredients. From protein-rich beans to fibre-filled veggies, this meal is a great way to sneak in essential nutrients. Feel free to play around with your flavour combinations—add whatever toppings your picky eater loves to make it both fun and healthy.Type: Contains Chicken, Lactose Free, Nut freeServes 4Prep Time: 5 minutesCooking Time: 15 minutesIngredients4 wholemeal wraps or tortillas1 teaspoon olive oil300g chicken breast, cut into bite sized piecesSprinkle of chilli flakes1x 400g tin red kidney beans, drained and rinsed1x400g tin corn, drained and rinsed1 punnet cherry tomatoes, sliced1 medium cucumber, sliced1 avocado, slicedHandful coriander or parsley leavesLime wedges, to serve4 cups mixed lettuceRecipe Preheat the oven to 200°C. Place tortillas into small bowls or round cake tins, allowing the edges to fold over if necessary, so that the wraps form a round shape within the bowl. Place into the oven and bake for 10 minutes until slightly crisp and golden on the edges. Set aside to cool slightly.Whilst the wraps are in the oven, heat the olive oil in a medium frypan over medium to high heat. Add the chicken breast and sprinkle over the chilli flakes. Fry for approximately 5 minutes until chicken pieces have cooked through. To assemble, remove tortillas from the bowls and place onto a plate. Fill with the cooked chicken breast, red kidney beans, corn, cherry tomatoes and cucumber. Top with avocado and coriander or parsley leaves. Squeeze lime juice over the top and serve with a side of mixed lettuce leaves. Enjoy!Savoury Frittata MuffinsSavoury frittata muffins are a healthy, protein-packed snack that is perfect for picky eaters. With veggies and eggs, these muffins are great for keeping energy levels up throughout the day. They can be frozen and stored for easy, on-the-go snacks. Make a batch over the weekend, and you will have nutritious options ready all week long.Type: Vegetarian, Gluten Free, Nut Free, SnacksMakes 9-12Prep Time: 5 minutesCooking Time: 40 minutesIngredients1 sweet potato, chopped into small cubes1 teaspoon paprika6 eggs1 cup milk1 tomato, chopped into small cubesHandful of herbs of your choice, roughly choppedSprinkle of salt and pepperRecipePreheat the oven to 180°C. Place the sweet potato onto a baking tray. Sprinkle it with paprika and roast in the oven for 15-20 minutes until soft. Once cooked, set aside.Whisk the eggs in a large bowl. Add in the milk and whisk until combined. Add in the tomato, herbs, sweet potato and salt and pepper and stir to combine.Pour the frittata mixture into a muffin tin, filling up each to the top. Bake for 20-30 minutes until slightly golden on top and set in the middle. The muffins can be served immediately or eaten when cold. Enjoy!Final ThoughtsMaking healthy treats for picky eaters does not have to be a struggle. With a little creativity, you can prepare snacks that are not only tasty but packed with the nutrients your little ones need to stay strong, healthy, and energised. Whether it is a quick muffin, a fun burrito bowl, or a savoury frittata muffin, there are plenty of options to suit every taste and dietary need. So get cooking, have fun, and watch those picky eaters enjoy their new favourite healthy treats.Get the latest tips, pro strategies, exclusive offers, and all the support you need!Click HereMeet Dr Nick FullerMy StoryAs a father, I know first-hand that raising healthy and happy children is tricky. Children are fussy, particularly at the end of the day when they are shattered. We also live in a society where companies seek to profit from what we feed our kids; incorrect and damaging advice is pushed on us and marketed towards our children, and we have no time.But with these recipes and resources, you and your children can enjoy simple and well-founded food and lifestyle choices for lifelong health.

If your kid’s idea of a snack is whatever they can grab the fastest, like biscuits and chips, you are not alone. But little bodies need more than just quick fixes. Young children burn through energy at lightning speed, and their brains? They are growing at a wild pace. Research shows that by age three, a child’s brain is about 77% of its adult size. That is a lot of development, and good nutrition plays a huge role in fuelling it.Not just brains, tiny tummies need frequent refuelling too. Kids aged 2–3 need around 1,000 to 1500 kcal a day, and with their small stomachs, they cannot pack it all into just three meals. That is where smart snacking comes in.So, how do you serve up snacks that are both tasty and packed with nutrients? Let us dig in!Winning Snacks for Picky Eaters—No More Mealtime Battles!Struggling to find healthy snacks your child will actually eat? Healthy Parents, Healthy Kids by Dr Nick Fuller shares easy, nutrient-packed snack ideas perfect for growing kids.From quick bites to on-the-go options, this guide helps you keep snack time both healthy and fuss-free. With Healthy Parents, Healthy Kids, you will always have a go-to list of snacks your little one will love. Get your copy today!7 Nutritious Snacks for Young ChildrenYoung children need snacks that provide energy, support their growing bodies, and fuel their development. The right snacks can also encourage healthy habits and help keep them satisfied between meals. These seven nutritious snacks are ideal for young children, offering a mix of essential nutrients to keep them happy and active.Apple and Cinnamon LoafThis wholesome apple and cinnamon loaf is the perfect snack for young children. Filled with natural sweetness from the apples and a touch of warmth from the cinnamon, it is a delicious and nutritious treat. Bonus: it freezes beautifully, so you can slice it into portions and keep it on hand for quick snacks. It is also a great option for sharing with friends, and easy to pack if you are on the go. Pair it with a drink and enjoy.Type: Vegetarian, Snacks, Contains NutsMakes 1 loafPrep Time: 5 minutes Cooking Time: 20-30 minutesIngredients1 cup rolled oats1 cup wholemeal flour1-2 teaspoons cinnamon1 teaspoon baking powder2 eggs1 cup milk¼ cup honey2 tablespoons 100% maple syrup 1 teaspoon vanilla essence/extract2-3 large apples, cored and chopped into small pieces12 walnut halvesRecipePreheat the oven to 190°C.Line a small loaf shaped baking tin with baking paper.  Pulse the rolled oats in a blender or food processor to create a flour. It does not need to be a fine flour. Add the oat flour to a large bowl. Add in the wholemeal flour, cinnamon, and baking powder. Stir to combine. In a small bowl whisk together the eggs, milk, honey, maple syrup and vanilla. Make a well in the centre of the dry flour ingredients, then pour in the whisked egg mixture. Add the chopped apples before mixing gently until just combined. Do not overmix as this will result in a tough texture.Pour the loaf batter into the prepared baking tin. Arrange walnut halves over the top of the loaf. Place into the oven to bake for 20-30 minutes, until slightly golden on top. Insert a skewer into the middle of the loaf – if it comes out clean then the loaf is ready.Allow the loaf to cool slightly before slicing and serving. Enjoy!Apricot Choc Oat BarsThese apricot choc oat bars are an ideal snack for busy little ones. With the natural sweetness of apricots and a hint of chocolate, they are a tasty and satisfying option. Make a batch ahead of time, and package them individually so you are always prepared when hunger strikes. Perfect for keeping in your bag or lunchbox for a quick, healthy bite on the go.Type: Vegetarian, Vegan, Lactose Free, SnacksMakes 10 barsPrep Time: 10 minutesCooking Time: 15-20 minutesIngredients¾ cup pitted dates 1 cup water½ cup rolled oats¼ cup shredded coconut1 teaspoon cinnamon½ cup pumpkin seeds½ cup pepitas2 tablespoons chia seeds5 dried apricots, chopped into small pieces50g 70% dark chocolate, chopped into small piecesRecipePreheat the oven to 170°C and line a rectangular baking tin with baking paper.Place the dates and water into a small saucepan over high heat and cook for approximately 5 minutes until the dates start to dissolve into the water. Turn off the heat and use a fork to mash the dates into a thick lumpy mixture. Set aside to cool.Place all remaining ingredients into a mixing bowl, then stir through the date mixture until everything is well combined.Press firmly into the baking tin and smooth the top. Bake for approximately 15-20 minutes until set and browned on top. Allow to cool in the tin before slicing into bars. Enjoy!Banana and Chocolate Bliss BallsBanana and chocolate bliss balls are a delicious and wholesome snack that kids will love. With protein and energy-boosting ingredients, these little bites offer a sweet treat without the sugar overload. They are perfect for keeping in the fridge, ready for when hunger strikes. Make a batch over the weekend, and store them in portioned containers to help with controlling how many you eat. These bliss balls are the ideal snack to satisfy cravings while giving kids the fuel they need.Type: Vegetarian, Lactose FreeMakes 20Prep Time: 10 minutesCooking Time: 18 minutesIngredients2 large bananas2 cups (200g) rolled oats1 egg2 tablespoons olive oil3 tablespoons natural peanut butter (100% peanuts)1 teaspoon vanilla extract50g 70% cocoa dark chocolate, choppedRecipePreheat the oven to 170°C and line a large baking tray with baking paper.Mash the bananas in a large bowl, then add the remaining ingredients and mix well.Form tablespoons of the mixture into balls.Place the balls on the prepared baking tray and bake for 18 minutes. Serve warm or cold. Kimchi PancakeKimchi pancakes are a fun and flavourful way to introduce fermented foods to young children. Kimchi, made from fermented cabbage and seasoned with chilli, garlic, and ginger, is packed with beneficial bacteria that support gut health. This tangy and savoury dish is easy to make and offers a tasty snack option. In addition, the fermentation process adds a unique flavour, making it a great way to expand your child's palate. It is a gut-friendly snack that can easily be enjoyed at any time of day.Type: Lactose freePrep time: 5 minutesCooking time: 12 minutesServes 4Ingredients2 cups (400g) kimchi (cabbage variety), chopped½ cup kimchi juice and water (use the juice from the container the kimchi comes in topped up with water)1 teaspoon sea salt1 teaspoon sugar (any variety)1 handful beansprouts1 cup (160g) plain or self-raising wholemeal flourOlive oil spray RecipePlace all the ingredients (except olive oil spray) in a large bowl and mix together well. Add ½ cup (125ml) of water to the bowl and combine. Heat a large frying pan over medium heat and spray with olive oil.Pour half the mixture into the pan and cook for 3 minutes or until the bottom of the pancake sets and is easy to flip. You may start to see bubble appearing on the top raw side of the pancake, which is a sign it is ready to flip. Flip the pancake over and cook the other side for 3 minutes or until set and lightly golden.Slide the pancake onto a plate and cover to keep warm.Repeat steps 2-4 with the remaining mixture to make a second pancake. Cut each pancake in half to serve four people.Lamington Bliss BallsLamington bliss balls are a deliciously sweet and nutritious treat, bursting with chocolate and berry flavours. They are perfect for satisfying a sweet craving without the guilt. Easy to make and store in the fridge for up to a week, these bliss balls are also a great option for sharing at gatherings or gifting to friends. You can even double the recipe to make sure you have plenty on hand for snacking throughout the weekType: Vegetarian, Vegan, Lactose Free, SnacksMakes 10-12Prep Time: 10 minutes + refrigeration Cooking Time: 0 minutesIngredients15 pitted dates1 cup rolled oats3 tablespoons cocoa powder1 tablespoon chia seeds1 tablespoon dried cranberries or goji berries, chopped into small pieces1 tablespoon shredded coconut (optional)RecipePlace the dates in a small bowl and add enough warm water to just cover the dates. Allow to soak for 5 minutes. Add the soaked dates and a couple of tablespoons of the soaking water to a blender or food processor. Add the oats, cocoa powder and chia seeds and blend to combine. Add a little more water if necessary, to bring the mixture together. The mixture should be thick and does not need to be completely smooth. Mix in the chopped dried berries into the bliss ball mixture. Roll heaped teaspoons of the mixture into balls. Place the coconut onto a small plate and roll the bliss balls in the coconut to cover. Refrigerate for an hour or more until firm before serving. Enjoy! Lemon Loaf CakeThis zesty lemon loaf cake is a delightful treat, perfect for morning or afternoon tea. Its refreshing flavour makes it an ideal choice for special occasions or just a little indulgence with family and friends. Pair it with a cup of tea for a simple, satisfying snack that is sure to please everyone!Type: VegetarianServes 8Prep Time: 5 minutesCooking Time: 45 minutesIngredients1 cup plain Greek yoghurt 3 eggs½ cup honey½ cup olive oil2 lemons – juiced, plus 2 teaspoons lemon zest1 ½ cups self-raising wholemeal flour½ teaspoon saltRecipePreheat the oven to 180°C and line a 24cm loaf tin with baking paper or olive oil spray.In a medium mixing bowl add the yoghurt, eggs, honey, olive oil, lemon juice and lemon rind. Use a whisk to combine. In another mixing bowl, combine the flour and salt. Make a well in the centre and pour in the wet ingredient mix. Use a whisk to slowly incorporate everything together, ensuring there are no lumps. Pour the mixture into the loaf tin and bake for approximately 45 minutes, until slightly golden and cooked through (check the cake is cooked by inserting a wooden skewer into the middle, if it comes out clean then the cake is cooked). Tahini Chocolate Cookies Tahini chocolate cookies are a tasty and easy-to-make treat, perfect for using up any leftover tahini. With a delightful balance of rich chocolate and nutty tahini, these cookies are sure to become a favourite. To keep portion sizes in check, try freezing them individually. These cookies are so moreish that you will want to savour them one at a time!Type: Vegetarian, Gluten Free, Lactose Free, Contains Nuts, SnacksMakes 16Prep Time: 5 minutesCooking Time: 10-15 minutesIngredients½ cup tahini1 egg3 tablespoons honey3 tablespoons olive oil1/3 cup cocoa powder2 tablespoons almond mealSprinkle of salt½ teaspoon bi-carb soda1/3 cup 70% dark chocolate, cut into small chunks or chipsRecipePreheat the oven to 180°C and line a baking tray with baking paper. Add the tahini, egg, honey and olive oil to a mixing bowl and use a whisk to combine. Add the cocoa powder, almond meal, a sprinkle of salt and the bi-carb soda. Fold slowly and gently to combine. Fold in the dark chocolate chips. Spoon tablespoons of the mixture onto the baking tray and flatten slightly. Bake for 10-12 minutes. The outside should be crisp, but the centre of the cookie will still be slightly soft.  Allow cookies to cool slightly on the tray then enjoy.Closing ThoughtsSnack time just got a whole lot easier (and tastier)! With these nutritious recipes, you have a great way to keep your little ones full, happy, and growing strong. From simple bites to more creative ideas, each snack is packed with the good stuff that supports their busy little bodies and minds.So, next time hunger strikes, skip the processed snacks and whip up one of these yummy, healthy options instead. Healthy habits start now, and with these recipes, snack time can be both fun and nutritious for the whole family!Get the latest tips, pro strategies, exclusive offers, and all the support you need!Click HereMeet Dr Nick FullerMy StoryAs a father, I know first-hand that raising healthy and happy children is tricky. Children are fussy, particularly at the end of the day when they are shattered. We also live in a society where companies seek to profit from what we feed our kids; incorrect and damaging advice is pushed on us and marketed towards our children, and we have no time.But with these recipes and resources, you and your children can enjoy simple and well-founded food and lifestyle choices for lifelong health.

Family gatherings are all about good food, great company, and a side of mealtime stress if you’ve got a picky eater at the table. A festive spread that excites everyone else might look overwhelming to them. Well-meaning relatives might not understand why they are hesitant to try new dishes.Picky eating is not just a phase; it is often linked to sensory sensitivities, food neophobia (fear of new foods), or even genetics. Studies suggest that picky eating can be influenced by a mix of taste perception and past experiences. But the good news? There are ways to make family mealtimes more enjoyable for everyone including your selective eater.Keep reading for practical, stress-free tips to help them (and you) navigate holiday meals with ease!Handling Picky Eaters at Family Gatherings? Here Is Your Game Plan!Navigating family meals with a picky eater can be tricky, but Healthy Parents, Healthy Kids by Dr Nick Fuller has you covered. This expert guide offers practical strategies to help your child enjoy meals at family gatherings without stress.Learn how to manage different food options, handle comments from relatives, and keep mealtime enjoyable for everyone. With Healthy Parents, Healthy Kids, you will gain the confidence to support your child’s eating habits in any social setting. Get your copy now!Why Do Picky Eaters Feel Uneasy at Family Gatherings?For a picky eater, a family feast is not just about food but a sensory overload. There are several reasons why they might struggle at big gatherings.Weird textures and mystery foods – That creamy casserole? Too mushy. The stuffing? Feels like soggy bread. Picky eaters often have extra-sensitive taste buds and texture aversions, so new foods can be a hard pass.Pushy relatives – ‘Just one bite!’ ‘You used to love this!’ ‘Come on, be a big kid!’ Sound familiar? Pressure like this usually backfires, making kids less likely to try new foods.Zero control over the menu – At home, they know what is on the plate. At a family feast? It is a surprise buffet of unknowns. If there is nothing familiar, their appetite (and mood) can tank fast.Sensory overload – Loud conversations, clanking dishes, and a table full of food smells—it is a lot. When the environment feels overwhelming, eating takes a backseat.10 Tricks to Deal with a Picky Eater at Family GatheringsThe goal is not to force picky eaters to try everything on the table; it is to create a stress-free mealtime where they feel comfortable enough to eat something. A little planning, patience, and creativity can go a long way in making family gatherings more enjoyable for everyone. Try these simple tricks to keep mealtimes smooth and drama-free!1. Serve Small PortionsA big plate of unfamiliar food can feel intimidating. Start with tiny portions. Think of a single bite of something new alongside familiar foods. Less pressure, more control.2. Offer a Variety of ChoicesInstead of one set meal, serve a mix of options. A study found that repeated exposure to different foods increases the chances of acceptance over time. Even if they do not eat everything, seeing variety helps.3. Create a Build-Your-Own Food StationTacos, sandwiches, pasta bars—letting kids assemble their own plates gives them a sense of control. According to studies, autonomy in food choices can reduce picky eating tendencies.4. Include Familiar FoodsA plate full of unknown dishes can be overwhelming. Include at least one safe food—something they already like—so they do not feel pressured to eat everything else.5. Make Food Fun and VisualCut veggies into shapes, and arrange fruit into smiley faces. Sometimes, the presentation makes all the difference. Kids are more likely to try food that looks visually appealing.6. Be Patient and EncouragingPressuring kids to eat can backfire, making them even more resistant. Instead, offer gentle encouragement and celebrate small wins.7. Avoid Calling Attention to Picky Eating‘Why do not you just try it?’ or ‘You are so picky!’—these comments do not help. In fact, labelling a child as picky can reinforce the behaviour. Keep mealtime conversations neutral.8. Involve Them in Food SelectionLet them help plan or prepare a dish. Kids who participate in cooking are more likely to try what they make. It is a win-win!9. Keep Mealtime RelaxedTension at the table only makes things worse. Keep the atmosphere light, focus on conversations beyond food, and let them eat at their own pace.10. Praise Efforts to Try New FoodsWrapping UpDealing with a picky eater at family gatherings does not have to be a battle. With a little planning, a dash of patience, and a sprinkle of creativity, you can help make mealtime smoother for everyone. And you never know—one day, they might surprise you by reaching for that once-dreaded dish.Get the latest tips, pro strategies, exclusive offers, and all the support you need!Click HereMeet Dr Nick FullerMy StoryAs a father, I know first-hand that raising healthy and happy children is tricky. Children are fussy, particularly at the end of the day when they are shattered. We also live in a society where companies seek to profit from what we feed our kids; incorrect and damaging advice is pushed on us and marketed towards our children, and we have no time.But with these recipes and resources, you and your children can enjoy simple and well-founded food and lifestyle choices for lifelong health.

Vegetables get a bad rap with picky eaters, but they’re absolute powerhouses of nutrition. Packed with vitamins, minerals, and fibre, they fuel the body, boost gut health, and even support brain function. According to research, repeated exposure—seeing, smelling, and tasting veggies in different ways—can increase acceptance over time. The key? Making them taste amazing. No bland, soggy greens here! These vegetarian meals sneak in veggies while keeping things delicious, so picky eaters will not just tolerate them, but they will actually enjoy them. Read on.Struggling with Picky Eaters? Here Is the Secret to Success!Is your picky eater not a fan of veggies? Healthy Parents, Healthy Kids by Dr Nick Fuller provides simple, nutritious meal ideas that even the fussiest kids will enjoy.This guide makes it easier to serve balanced vegetarian meals without the mealtime battles. With Healthy Parents, Healthy Kids, you will feel confident about your child’s nutrition. Grab your copy today!Importance of Adding Vegetables To Picky Eater MealsVeggies are like nature’s power-ups. They contain everything your body needs to stay strong and energised. Nutrient-packed goodness – Veggies are a great source of fibre for happy digestion, vitamins for a strong immune system, and antioxidants to keep your body in top shape.Brain and body fuel – Leafy greens support brain function, carrots keep eyesight sharp, and a mix of colourful veggies helps everything run smoothly.Mood boosters – A healthy gut means better energy and mood, and veggies are loaded with gut-friendly fibre.Long-term health perks – Eating more veggies can lower the risk of heart disease, diabetes, and other chronic conditions.Flavour and fun – Roasted, blended, or tossed into your favourite meals, veggies add colour, crunch, and serious deliciousness.With the right prep, vegetables are not just good for you—they make meals more exciting too.10 Delicious Vegetarian Meals for Picky EatersGetting picky eaters to enjoy vegetarian meals is all about making veggies taste amazing. The secret? Familiar flavours, fun textures, and a little creativity. These recipes sneak in nutrients without sacrificing taste, so even the fussiest eaters will find something to love.Cauliflower Rice SaladThis fresh, crunchy salad uses raw cauliflower for a light and flavourful twist. It is perfect for a refreshing meal and makes a great lunch to prepare ahead for the week.Type: VegetarianServes 4 (or 6 as a side dish)Prep time: 10 minutesCooking time: 5 minutesIngredients350g frozen green peas1 medium head of cauliflower, florets cut into large chunks (including the stem)1 Lebanese cucumber2 medium tomatoes3 spring onions½ cup parsley½ cup mint leaves1 x 400g tin of chickpeas, drained and rinsedJuice of 1 lemon¼ cup extra virgin olive oil150g feta cheeseSalt and pepper, for seasoningRecipeCook frozen green peas in boiling water for 3-4 minutes. Drain and set aside to cool.Use a food processor or blender to pulse the cauliflower in small batches, until all of the cauliflower is in small pieces and resembles white rice. Transfer to a large bowl.Roughly chop the cucumber, tomatoes, spring onions, parsley and mint. Add to the cauliflower bowl, along with the chickpeas. Add in the cooked green peas.To make the dressing, combine the lemon juice, olive oil and salt and pepper to a small screw-top jar. Shake until combined. Pour dressing over the cauliflower salad and gently toss to combine all ingredients. Crumble the feta cheese over the salad and serve.Crunchy Chickpea and Miso Black Rice BowlThis hearty bowl is packed with flavour and crunch. Swap in any veggies you have on hand—it is an easy, flexible meal that always hits the spot.Type: Vegetarian, Lactose Free, Gluten FreeServes 2Prep Time: 10 minutesCooking Time: 45 minutesIngredients1x 400g tin chickpeas, drained and rinsed1 teaspoon white or yellow miso paste (see Tips)1 teaspoon sesame oil1 teaspoon olive oil2 baby eggplants, cut into bite-sized piecessea saltlarge handful kale2 eggs250g packet pre-cooked black or red rice (see Tips)½ avocado, thinly slicedSesame seeds, for sprinkling (optional)RecipePreheat the oven to 200°C and line a baking tray with baking paper.Place the chickpeas, miso paste and sesame oil in a bowl and stir to combine well. Spread out the mixture on the prepared baking tray and bake for 30-40 minutes or until crisp (watch carefully as they can burn).Meanwhile, heat the olive oil in a frying pan over medium heat. Sprinkle a little salt over the eggplant, then add to the pan with the kale and cook for 5 minutes or until the eggplant is golden. Move the mixture to the side of the pan.Crack the eggs into the pan and fry sunny side up, or to your preference.Cook the rice according to the packet instructions.Remove the chickpeas from the oven. Divide the rice between two bowls and top with the eggplant mixture, crispy chickpeas, egg and avocado. Sprinkle with sesame seeds if you have them and enjoy!Tips: You will find white, yellow, red and black miso on the supermarket shelves. The darker the colour, the stronger the taste, so a red miso can overwhelm a mild dish like this. You’re much better opting for the milder white or yellow varieties.Black rice has a nutty, earthy flavour that is perfect for this dish, but do not panic if you do not have it in stock – red or brown rice will do just as well. Black, brown and red rice are higher in fibre than white as they are less processed, meaning they fill you up for longer. You can cook the rice from scratch if you like, but I often find it quicker and easier to use the pre-cooked packets of rice you find in supermarkets. Green Shakshuka A fresh twist on the classic, this green shakshuka is packed with veggies and perfect for a lazy weekend breakfast. Swap in whatever greens you have, and you will start the day feeling good with a veggie boost!Type: Vegetarian, Gluten Free (when served without the bread)Serves 2Prep Time: 5 minutesCooking Time: 20-25 minutesIngredients1 tablespoon olive oil4 spring onions, sliced1 leek, sliced1 lemon, juicedSprinkle cumin powderSprinkle chilli flakes½ cup peas (frozen is fine)1-2 cups baby spinachHandful mint leaves, plus extra to serveHandful parsley leaves, plus extra to serve4 eggs½ avocado, sliced50g feta cheeseCracked black pepperToasted seeded bread (eg. Soy and linseed) – optional, to serveRecipeIn a large fry pan or pot (that you have a fitted lid for) heat the olive oil over medium heat. Add the spring onion and leek. Allow to sweat down over medium heat, stirring often, for 10 minutes until softened and slightly browned. Pour over the lemon juice and stir through. Sprinkle over the cumin and chili flakes and stir through. Add the peas, baby spinach, mint leaves and parsley and cook for another couple of minutes until wilted. Use a spoon to clear 4 wells in the green veggie mixture. Crack an egg into each well, then cover the pot and allow to cook for approximately 5 minutes until the eggs are cooked (cook for longer if you prefer the egg yolk hard). Sprinkle the shakshuka with extra mint and parsley leaves. Add the avocado, and crumble over the feta cheese. Sprinkle with cracked black pepper. Serve immediately with the toasted bread and enjoy straight from the pan! One Pot Pesto PastaThis vibrant, veggie-packed pasta is bursting with fresh green goodness. Enjoy it hot or save it for a tasty cold pasta salad the next dayType: Vegetarian, Vegan, Lactose FreeServes 4Prep Time: 5 minutesCooking Time: 10 minutesIngredients300g wholemeal pasta (this dish works best with small shell or penne)1 head broccoli½ cup frozen green peas1 cup frozen edamame½ cup homemade green pestoPinch of salt and pepperRecipeFill a large pot approximately halfway with water and bring to the boil over high heat. Add the pasta and continue to boil for 5 minutes. Whilst the pasta is boiling, chop the broccoli into small pieces including the stem. Measure out the frozen edamame and peas and set aside. Once the pasta has been boiling for 5 minutes, add in the broccoli and bring back to the boil. Once boiling again add the edamame and peas. Boil for another 3 minutes or until the pasta is cooked.Reserve ½ cup of the cooking water before draining the pasta and vegetables. Return to the cooking pot (with the heat turned off) and add in the cooking water, pesto and salt and pepper. Mix to combine. Enjoy!Tortilla PizzaA quick and easy twist on pizza that kids will love! Start with a simple base and pile on extra veggies like capsicum, zucchini, or olives—whatever suits their taste or sparks their curiosity.Type: Vegetarian, Kid Friendly Makes 2 pizzasPrep Time: 5 minutesCooking Time: 10 minutes Ingredients2 wholegrain tortillas or wraps2 tablespoons tomato paste or tomato passata12 cherry tomatoes, halved½ cup mozzarella cheese, gratedFresh basil, to serve RecipePreheat the oven to 200°C. Prepare 2 baking trays, and place 1 tortilla onto each baking tray. Spread the tomato paste evenly onto the tortillas. Top with the sliced tomatoes, and sprinkle cheese over the top. Place the tortillas into the oven and bake for 8-10 minutes until the cheese is melted and golden. Sprinkle over the fresh basil. Use a pizza cutter to slice each pizza into quarters. Serve immediately and enjoy!Peanut Ramen Noodles with TempehThis flavour-packed noodle dish is a great way to introduce picky eaters to tempeh. With its nutty taste and hearty texture, tempeh adds a protein boost, while the creamy peanut sauce ties everything together. Steaming or boiling the tempeh first helps remove any bitterness for a milder flavour.Type: Vegetarian, Vegan, Lactose FreeServes 4Prep Time: 15 minutesCooking Time: 20 minutesIngredients1x 300g block of tempeh270-300g ramen noodles (3x bundles) 1 large zucchini1 large carrot½ cup natural peanut butter2 limes1 tablespoon sriracha3 tablespoons soy sauce1 tablespoon olive oil1 teaspoon finely grated ginger2 garlic cloves, finely choppedHandful of corianderRecipeHalf fill a small saucepan with water and bring to the boil over high heat. Place the block of tempeh in a steamer basket over the pan of boiling water, cover and allow to steam for 10 minutes. Alternatively simmer the tempeh in the boiling water for 10 minutes.Once the tempeh is steamed remove it from the steamer but keep the saucepan of water boiling on the heat. Add the ramen noodles into the water and boil for 4-5 minutes, stirring often, until done. The noodles should still be slightly chewy. Rinse the tempeh and pat dry. Slice into bite-sized pieces.Meanwhile to prepare the vegetables, use a vegetable peeler to create long thin ribbons of the zucchini and carrot. Add to a large bowl.Once the ramen noodles are cooked, reserve half a cup of the cooking water. Drain the noodles and rinse quickly with tepid water. Place the noodles into the bowl over the top of the vegetable ribbons so that the heat from the noodles slightly softens the vegetables.To make the peanut sauce combine the peanut butter, juice of one lime, sriracha and one tablespoon of the soy sauce. Stir to combine into a paste. Slowly add in the reserved half a cup of hot water to the paste and stir to combine. Add sauce to the noodles and toss to ensure everything is coated.Heat the olive oil in a frypan over medium heat. Add the garlic and ginger and heat until fragrant. Add in the tempeh pieces and turn up the heat to high. Sauté the tempeh for 2 minutes on each side until golden and crispy. Return the heat to low and add in the juice of one lime and the remaining two tablespoons of soy sauce. Cook, stirring occasionally until the liquid is mostly evaporated. Divide the noodle mixture between four bowls and top with the cooked tempeh and coriander. Enjoy!Rebecca’s Farro Fried RiceA hearty twist on classic fried rice, this dish swaps in nutty, chewy farro for a delicious wholegrain upgrade. A guaranteed family favourite!Type: Vegetarian, Lactose FreeServes 4Prep Time: 10 minutesCooking Time: 40-45 minutesIngredients2 cups of uncooked Farro1 tablespoon olive oil3 eggs1 onion, diced1 carrot, cut into small cubes3 asparagus stalks, chopped roughly4 mushrooms, chopped roughly½ cup of frozen peas1 shallot, finely choppedReduced-salt soy sauce, for serving, if desiredRecipeBegin by cooking 2 cups of Farro in 5 cups of cold water.  Bring to the boil over medium to high heat, then cover with a lid and simmer over low heat for 40 mins until the water is absorbed. Stir the pot every 10 minutes or so to ensure even cooking.Whilst the Farro is cooking, heat a medium sized frypan over medium heat with 1 tablespoon of olive oil. Whisk the eggs and cook covered for 2-3 minutes until cooked through. Remove from the pan, cut into small pieces and set aside for later.In the same fry pan, cook the onion until translucent, then add the carrot.  After a couple of minutes of cooking, add the asparagus and mushrooms.Add half of the cooked Farro to the pan as well as the frozen peas. Mix into the other vegetables and heat through. Mix in the cooked egg and heat for another few minutes. Divide the farro fried rice between 4 bowls, and top with the spring onion. Serve with the soy sauce and enjoy!Spicy Bean BowlThis flavour-packed bowl is a tasty way to get more fibre-rich beans into a picky eater’s diet. Serve it with brown rice or swap in quinoa for a protein boost.Type: Vegetarian, Gluten FreeServes 4Prep Time: 10 minutesCooking Time: 20 minutesIngredients1 cup brown rice1 tablespoon olive oil1 large carrot, diced2 stalks celery, diced1 onion, diced1 teaspoon cumin1 teaspoon paprika1 teaspoon chilli flakes1 tablespoon tomato paste1x 400g tin crushed tomatoes1x 400g tin four bean mix½ cucumber, diced15-20 cherry tomatoes, quarteredHandful corianderHandful pickled jalapenos4 tablespoons yoghurtRecipeAdd brown rice to a medium saucepan with 2 cups of water and bring to the boil. Once boiling, cover and reduce heat to low then simmer for approximately 10-15 minutes until all water is absorbed and the rice is cooked. While the rice is cooking, get started on the spicy bean mix. In a large saucepan, heat the olive oil over medium heat. Add in the carrot, celery and onion and cook for a couple of minutes until soft. Add in the cumin, paprika, chilli flakes and tomato paste and stir. Pour in the crushed tomatoes, then fill the tin with water and pour into the saucepan. Once the mixture is bubbling, reduce heat to low and leave to simmer for at least 15 minutes. Stir occasionally and allow the mixture to thicken.Pour in the four-bean mix, stir through, then turn off the heat.To assemble: divide the brown rice between 4 serving bowls. Top with the spicy bean mix, cucumber, tomatoes, coriander, jalapenos and a spoonful of yoghurt. Enjoy!Tasty Tomato ToastsThis easy bruschetta-style toast is a fresh and flavourful way to enjoy veggies any time of the day—perfect for breakfast, brunch, or a light dinner.Type: VegetarianServes 2Prep Time: 10 minutesCooking Time: 0Ingredients4 slices whole grain bread Small punnet mixed baby tomatoes1 teaspoon balsamic vinegarFew sprigs of parsley½ cup reduced fat cottage cheeseSprinkle of salt and pepperRecipeRoughly slice the tomatoes and place into a small bowl. Add the balsamic vinegar and parsley, then set asideToast the bread to your liking. Spread the cottage cheese evenly between the slices.Top with the tomato mixture and drizzle any of the remaining balsamic from the bowl over the top of the toasts.Season with salt and pepper and enjoy!Vegetarian Rice BowlsA simple, satisfying way to pack in veggies, protein, and flavour—all in one bowl. Mix and match ingredients to keep things fresh and delicious every time.Type: Gluten Free, Lactose free, Vegetarian, VeganServes 4Prep time: 10 minutesCooking time: 25 minutesIngredients1 cup brown rice, uncooked (IWL tip - cook all your rice in one go and freeze into portions. So much easier!)1 medium sweet potato, chopped roughly1/3 cauliflower, with stem and florets chopped into bite sized pieces 2 good shakes cumin1 teaspoon olive oil2 cloves garlicHandful green beans cut into bite-sized pieces 1/2 block firm tofu, cubedLeftover tahini, to serveRecipeTurn on the oven and heat to 180°C. Cover cauliflower and sweet potato with oil and add cumin only to cauliflower florets. Spread out evenly onto a baking tray, including leaves. Roast for 20-25 minutes until cooked through. Set aside. Meanwhile, cook the brown rice according to packet directions, then divide between four bowls.Heat oil in a frying pan over medium to high heat then add garlic and cook for 1 minute until soft. Add the tofu and green beans. Cook for another 4-5 minutes until tofu is slightly crisp and the beans are still slightly crunchy.To serve, divide the roast cauliflower and sweet potato between the four bowls. Top with the sautéed garlic tofu and bean mixture, then drizzle the tahini over the top before serving. Closing ThoughtsVegetarian meals do not have to be boring or bland, especially for picky eaters. With the right flavours, textures, and a little creativity, veggies can be the star of the plate. Whether it is a crunchy salad, a hearty rice bowl, or a cheesy tortilla pizza, these meals make eating vegetables enjoyable. Try mixing things up, experimenting with different ingredients, and finding what works best. Who knows? Veggies might just become a new favourite.Get the latest tips, pro strategies, exclusive offers, and all the support you need!Click HereMeet Dr Nick FullerMy StoryAs a father, I know first-hand that raising healthy and happy children is tricky. Children are fussy, particularly at the end of the day when they are shattered. We also live in a society where companies seek to profit from what we feed our kids; incorrect and damaging advice is pushed on us and marketed towards our children, and we have no time.But with these recipes and resources, you and your children can enjoy simple and well-founded food and lifestyle choices for lifelong health.

Getting picky eaters to try new foods can feel like a mission, especially when it comes to exotic fruits they have never seen before. But here is the twist—these fruits are not just colourful eye candy. Exotic fruits like dragon fruit, mango, and kiwi are packed with essential vitamins, antioxidants, and fibre, all of which help boost immunity and support digestion.The secret to getting picky eaters on board? Making these fruits fun and approachable. When unfamiliar foods are presented in an engaging way and when kids are involved in choosing or preparing them, they are more likely to give them a try. Plus, research highlights that offering a mix of textures and flavours can make fruits more appealing. Ready to turn these nutritious fruits into exciting, irresistible treats? Keep reading for some creative recipes that will have picky eaters asking for more.Exotic Fruits for Picky Eaters? Here Is How to Get Them Interested!Getting your picky eater to try exotic fruits does not have to be a struggle. Healthy Parents, Healthy Kids by Dr Nick Fuller offers creative ways to introduce new flavours while making it fun for your child.From tropical smoothies to playful fruit platters, this guide helps you expand your child’s diet in a way they will love. With Healthy Parents, Healthy Kids, you will discover how to make healthy eating an adventure. Get your copy now!6 Exotic Fruit Recipes for Picky EatersTrying new or exotic fruits is not as difficult as it sounds. These six recipes are simple, tasty, and perfect for picky eaters.Mango Sunshine SaladSummer sunshine in a bowl! This vibrant salad is perfect for those warm evenings when you want something fresh but do not feel like turning on the oven. We have chosen a mix of golden and colourful summer vegetables, but feel free to swap in whatever veggies you have on hand or prefer. Type: Vegetarian, Gluten FreeServes 4 (or 6 as a side salad)Prep Time: 10 minutesCooking Time: 5-10 minutesIngredients1 cup wholemeal couscous1 teaspoon olive oil1 block haloumi1 bag mixed lettuce½ red capsicum, chopped into small pieces½ yellow or orange capsicum, chopped into small pieces1 punnet multi-coloured small tomatoes, sliced in half1 large mango, sliced1 avocado, slicedSalt and pepperBalsamic vinegar, to serveRecipeBoil the kettle. Place couscous into a bowl and pour over 1 and 1/3 cup of boiling water. Cover and allow to sit. Once the couscous has absorbed the water, use a fork to separate the grains and make it fluffy. Season with salt and pepper then set aside to cool slightly. Meanwhile, heat the olive oil in a small frypan over medium heat. Once hot add the haloumi and cook for a couple of minutes on each side until golden. Remove from the heat. Add mixed lettuce to a large salad bowl. Top with the couscous, capsicums, tomatoes, mango, avocado and cooked halloumi. Serve with the balsamic vinegar and enjoy!Fruity Fig ToastGrab some ripe figs when they are in season and you will be glad you did. This sweet and simple breakfast recipe is perfect for those mornings when you are craving something a little indulgent. For a lighter snack, just halve the recipe.Type: Vegetarian, Breakfast, SnacksServes 1Prep Time: 5 minutesCooking Time: 0 minutesIngredients2 slices wholemeal sourdough, or dark rye bread2 tablespoons cottage cheese2 small ripe figs, slicedHoney, to serveChia seeds, to serveRecipeToast the bread, then spread each slice with the cottage cheese.  Arrange sliced figs on top of the cottage cheese. Drizzle the figs with a small amount of honey and sprinkle a pinch of chia seeds over the top. Serve immediately and enjoy! Banana Oat BarsThese bars make for a tasty, healthy snack that is great for both adults and kids when hunger hits. They are easy to store in the fridge and stay fresh for up to a week.Type: Vegetarian, Dairy Free, Kid Friendly, Baby Friendly, SnacksMakes 15 barsPrep Time: 10 minutesCooking Time: 30 minutes Ingredients2 overripe bananas1 egg1/3 cup olive oil2 tablespoons honey, plus extra to serve (optional)1 heaped tablespoon natural 100% peanut or almond butter1 cup rolled oats½ cup wholemeal self-raising flour1 tablespoons pumpkin seeds (pepitas), plus extra to serve (optional)1 tablespoon sunflower seeds, plus extra to serve (optional)2 tablespoons goji berries, or other dried fruitRecipePreheat the oven to 180°C. Line a square baking tin with baking paper.  Add the bananas to a mixing bowl and use a fork to mash. Add in the egg and mash to combine with the banana. Add in the olive oil, honey and peanut butter, and mix well to combine. Gently stir through the rolled oats, flour, pumpkin seeds, sunflower seeds and goji berries. Pour the batter into your square baking tin. Place into the oven and bake for 30 minutes, until golden and firm to the touch. Remove from the oven and allow to cool completely in the tin. Once cool, remove from the tin and slice into 15 bars. Optional: drizzle with honey and sprinkle with extra pumpkin seeds and sunflower seeds before serving. Enjoy! Raspberry Chia PuddingChia pudding is a flexible recipe that is perfect for prepping ahead, whether for breakfast or a snack. The vibrant raspberry colour is sure to be a hit with the kids.Type: Vegetarian, Gluten Free, Kid Friendly Serves 2-3Prep Time: 10 minutes (+ overnight refrigeration)Cooking Time: 0 minutes Ingredients½ cup frozen raspberries1 cup milk1/3 cup chia seedsGreek yoghurt, to serve Extra raspberries, to serve RecipeAllow the frozen raspberries to defrost for 10-15 minutes. Add the raspberries and the milk to a blender and blend until smooth. Add in the chia seeds and stir well to combine. Allow to sit for 5 minutes before stirring again. Pour the chia pudding into 2 glasses or small bowls. Place into the fridge to set for at least 4 hours, ideally overnight. Serve the chia puddings topped with yoghurt and extra raspberries, if desired. Serve immediately and enjoy! Papaya BoatsPapayas are a delicious tropical fruit that is both filling and satisfying, plus they contain an enzyme that aids digestion. This simple recipe makes for a quick summer breakfast or a refreshing snack. Just pick your favourite high-protein yoghurt option to complete it.Type: Vegetarian, Gluten Free, Breakfast, Snacks, Contains NutsServes 2-4Prep Time: 5 minutesCooking Time: 0 minutesIngredients1 large papaya1 lime4 heaped tablespoons yoghurtHandful toasted muesli (e.g. IWL Morning Muesli or Nutty Tahini Granola)Handful pepitasRecipeUsing a large knife, slice the papaya in half. Use a spoon to scoop out all the black seeds in the middle of the papaya. Squeeze the lime juice over the papaya halves. Fill the hollow space in the papaya halves with the yoghurt.Sprinkle the toasted muesli and pepitas over the top. Serve immediately and dig in!Strawberry Chocolate BarkThis quick and easy snack is perfect for a fun Valentine's Day treat. Store it in an airtight container in the fridge for 2–3 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 RecipeLine a baking tray with baking paper. Wash the strawberries and pat dry with a paper towel to remove any excess moisture. 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. 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. Place into the fridge for at least 1 hour to set. Break the chocolate into small pieces and place into a small bowl. Microwave in 15 second increments, stirring in between, until melted. 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. Place into the fridge for at least 1 hour until the chocolate is set. Use a large knife to cut the strawberry bark into roughly 10 square pieces. Eat immediately and enjoy!Final ThoughtsWhether you are looking for a quick snack, a light breakfast, or a fun treat, these easy-to-make recipes using exotic fruits are sure to please picky eaters of all ages. In addition, they are simple to prepare, store well, and offer a healthy twist on traditional snacks. Enjoy the variety, and get creative with your fruit options.Get the latest tips, pro strategies, exclusive offers, and all the support you need!Click HereMeet Dr Nick FullerMy StoryAs a father, I know first-hand that raising healthy and happy children is tricky. Children are fussy, particularly at the end of the day when they are shattered. We also live in a society where companies seek to profit from what we feed our kids; incorrect and damaging advice is pushed on us and marketed towards our children, and we have no time.But with these recipes and resources, you and your children can enjoy simple and well-founded food and lifestyle choices for lifelong health.

Parties are all about fun, food, and laughter, unless you have a picky eater on your hands. Research shows that between 8–50% of children are picky eaters, with tendencies to refuse foods based on texture, appearance, or taste. It can be frustrating when a child (or even an adult) pushes their plate away like it is a plate of alien goo, but do not worry. Offering a variety of food options and involving children in meal prep can improve their willingness to try new foods. With the right approach, you can keep your guests happy without turning mealtime into a battle. Here is how to keep things stress-free while making sure everyone finds something they enjoy.Parties and Picky Eaters? Here Is How to Make It Work!Worried about what your picky eater will eat at parties? Healthy Parents, Healthy Kids by Dr Nick Fuller shares expert advice on helping your child navigate party food without stress.Find out how to balance treats with nutrition and make gatherings more enjoyable for both you and your child. With Healthy Parents, Healthy Kids, you will feel confident in handling party menus while keeping your child’s health in mind. Get your copy today!6 Tips to Deal with Picky Eaters at PartiesWhen it comes to picky eaters, a little planning can go a long way. By making the food experience fun and flexible, you can cater to even the most selective guests. These six simple tips can help you keep things stress-free and ensure everyone finds something they enjoy.Offer a Variety of FoodsA table full of different options increases the chances that picky eaters will find something they like. Include a mix of textures, colours, and flavours, so there is something for everyone. Finger foods like cheese cubes, fruit slices, and crackers are great for nibblers who prefer to graze.Include Familiar FavouritesNew foods can feel risky to picky eaters, so balance out the spread with safe, well-loved options. Think plain pasta, chicken nuggets, or simple sandwiches. If the party has a theme, you can still get creative—turn regular foods into fun shapes or use colourful toothpicks to make them more appealing.Use Small, Attractive PlatesLarge servings can feel overwhelming, especially for selective eaters. Small plates let them take just a little at a time, making it easier for them to explore without pressure. Bonus points if the plates are colourful or have fun designs!Provide Dipping OptionsDips make food more fun. Ketchup, hummus, ranch dressing, or even yoghurt can encourage hesitant eaters to try something new. Keep a few different options on the table so they can experiment at their own pace.Engage Them in Food PreparationIf kids help make the food, they are more likely to eat it. Set up a mini DIY station for things like make-your-own tacos, build-your-own pizzas, or decorate-your-own cupcakes. Giving them a sense of control can work wonders.Keep the Atmosphere Light and FunPressure-free eating is the way to go. If the vibe stays fun and relaxed, picky eaters are more likely to try something without even realising it. Encourage conversation, laughter, and games instead of focusing too much on what is on their plate.Things to Avoid While Dealing with Picky Eaters at PartiesWhile there are plenty of ways to make mealtime enjoyable for picky eaters, there are also a few common missteps to avoid. Sometimes, it is the small things that can unintentionally add pressure or make picky eaters feel uncomfortable.Do Not Make a Big Deal Out of RefusalsIf they do not want to try something, let it go. The more attention you give to their refusal, the bigger of an issue it becomes. Just move on and let them enjoy the party.Avoid Single Large DishesBig communal dishes like casseroles or stews can be intimidating for picky eaters. They often prefer separate ingredients rather than a mix of everything. Offer foods in smaller portions or as individual servings.Skip the Spicy and UnusualA party is not the best time to introduce bold flavours to picky eaters. Stick to milder, well-loved options, and if you are serving something adventurous, keep a gentler alternative nearby.Do Not Force Them to EatForcing or bribing picky eaters usually backfires, making them even more resistant. Instead, let them explore at their own pace. If they are having fun, they might surprise you by trying something on their own.Avoid Calling Out Picky Eating BehaviorSaying things like ‘Wow, you are so picky!’ or ‘Just one bite!’ can make picky eaters self-conscious and even more reluctant to eat. Instead, keep things casual and focus on making the party fun.Summing UpDealing with picky eaters at parties does not have to be stressful. By offering a variety of foods, keeping things light, and avoiding pressure, you can make sure everyone has a good time—without turning mealtime into a showdown. At the end of the day, it is a party, and the goal is to enjoy itGet the latest tips, pro strategies, exclusive offers, and all the support you need!Click HereMeet Dr Nick FullerMy StoryAs a father, I know first-hand that raising healthy and happy children is tricky. Children are fussy, particularly at the end of the day when they are shattered. We also live in a society where companies seek to profit from what we feed our kids; incorrect and damaging advice is pushed on us and marketed towards our children, and we have no time.But with these recipes and resources, you and your children can enjoy simple and well-founded food and lifestyle choices for lifelong health.

Some kids treat new foods like a science experiment—poking, sniffing, and ultimately rejecting anything remotely unfamiliar. Others go through sudden, baffling food phases where yesterday’s favourite meal is now completely off-limits. If that sounds familiar, you are not imagining things. Studies show that about 50% of parents deal with picky eating, and food neophobia (fear of new foods) peaks between ages 2 and 6.So, how do you plan family meals when one plate needs to cater to everyone without resorting to short-order cooking? The answer is not forcing bites or hiding veggies (though blending spinach into pasta sauce is not a crime). It is about smart meal planning that balances predictability with variety, helping kids feel comfortable while slowly expanding their food choices.Let us break it down.Planning Meals for Picky Eaters? Here Is Your Solution!Planning meals for a picky eater can feel like a never-ending puzzle. Healthy Parents, Healthy Kids by Dr Nick Fuller, a leading childhood nutrition expert, offers practical tips to make meal prep easier and more balanced for the whole family.Learn how to create nutritious meals that your child will actually eat without cooking separate dishes. With Healthy Parents, Healthy Kids, you will simplify mealtimes and keep your child’s nutrition on track. Get your copy now!Importance of Family Meal Planning Meal planning is a game-changer for families, especially when picky eaters are involved. Cut down on stress – No more last-minute meal scrambles.Save time and money – Fewer grocery trips and less wasted food.Give picky eaters structure – Predictable meals feel safer and more familiar.Promote healthier eating – Planned meals mean more balanced nutrition.Avoid cooking multiple meals – One meal, small tweaks—no extra work.Make new foods less intimidating – Mixing them in gradually reduces pushback.Tips for Planning a Family Meal for Picky EatersThe key to a smooth mealtime? A little creativity, some structure, and a lot of patience.Plan a Balanced Menu with Familiar IngredientsBalance is everything. Start with foods your picky eater already enjoys and build from there. If they love pasta, try adding a protein or sneaking in finely chopped veggies. Keeping some familiar flavours on the plate makes trying new things less intimidating.Use Themes to Make Meals ExcitingTaco Tuesday? Breakfast for dinner? A colour-themed meal? Turning dinner into an event adds an element of fun and encourages kids to engage with their food in a different way. Even a DIY pizza night with various toppings can make picky eaters more willing to try something new.Involve Family Members in Meal PlanningGive your picky eater some control. Let them choose between two meal options, help with grocery shopping, or mix ingredients. Kids are more likely to eat something they had a hand in making. Bonus: it teaches them valuable life skills along the way.Prepare One Meal with Customisable OptionsAvoid making separate meals by offering choices within a single dish. Think build-your-own-bowls, wraps, or stir-fries. That way, everyone gets something they like, and your picky eater can adjust their plate without missing out on the main meal.Serve Meals at Consistent TimesA predictable schedule helps kids regulate their hunger and be more open to eating what’s on their plate. If snacks are too close to dinner, they might not be hungry enough to try new foods. A little structure goes a long way!Keep the Environment Calm and Distraction-FreeTV off, toys away—mealtimes should be about eating and enjoying each other’s company. A relaxed atmosphere helps picky eaters focus on their food instead of whatever is happening on their tablets.Introduce One New Food at a TimeSlow and steady wins the race. Introducing too many unfamiliar foods at once can feel overwhelming. Instead, pair a new ingredient with well-loved foods, so it does not feel like a major change.Encourage But Do Not Force New FoodsThe golden rule: no pressure! Offer new foods without forcing a bite. Repeated exposure (without stress) increases the chances of them trying—and eventually liking—something new. Sometimes, it takes 10 or more tries before a new food sticks.Tasty Meal Ideas for Picky EatersNeed some inspiration? Try these crowd-pleasers.Bean and Veggie QuesadillasTry these cheesy, veggie-packed quesadillas! Swap the veggies for whatever your kids like (or whatever is in the fridge). Serve with homemade guacamole for a fun, dippable meal that picky eaters will love.Type: Vegetarian, Kid Friendly Makes: 4 (or 8 halves)Prep Time: 10 minutesCooking Time: 15 minutes Ingredients:4 wholegrain tortillas or wraps1 tablespoon olive oil½ red onion, thinly slicedSprinkle of paprika Sprinkle of cumin½ of 1x400g tin black beans, drained and rinsed½ of 1x400g tin corn, drained and rinsed1 tomato, finely chopped½ cup mozzarella cheese, gratedRecipe:Heat a large frying pan over medium to high heat. Add the onion, paprika and cumin, and cook for a couple of minutes until fragrant. Add in the black beans and corn. Stir and continue to fry for 4-5 minutes. Stir in the tomato and cook for another minute until the tomato is slightly softened. Remove the bean mixture from the pan into a bowl and set aside. Give the pan a quick wipe, then return to the heat. Place one tortilla into the pan. Cover half of the tortilla with ¼ of the bean mixture. Sprinkle ¼ of the cheese over the top. Fold the empty side of the tortilla over the bean filling, and press down to enclose. Continue frying for 1-2 minutes, then flip the entire quesadilla over so that the side facing up is now facing down in the pan. Fry this side for 2-3 minutes until lightly golden. Remove from the pan and set aside. Repeat steps 4 and 5 with the remaining tortillas, using the rest of the bean mixture and cheese. Once all the quesadillas are cooked, slice each one in half. Serve immediately and enjoy! Chicken and Cashew Nut Stir FryChicken stir-fry is a great go-to meal for the family. Cook it all in one pan and have dinner ready in under 30 minutes. Sprinkle some chilli flakes on top for an extra kick.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, cookedRecipeHeat a large frying pan over medium to high heat. Add one tablespoon of the olive oil and swirl to coat the pan. 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. 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. Fry the chicken for 5 minutes, stirring often, until browned. Return the vegetables to the pan and toss to combine. 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. Stir in the Thai basil leaves as well as the cashews, then remove the pan from the heat. Divide the cooked rice between 4 serving bowls, then top each bowl with the chicken stir fry and sauce. Serve immediately and enjoy!Green Mac n CheeseThis is a great way to sneak extra greens into a family favourite. It makes a big batch and stays fresh in the fridge for up to five days—perfect for make-ahead meals. If your kids are picky about veggies, blend the broccoli into the sauce for a smoother, fuss-free pasta bake.Type: Vegetarian, Kid Friendly, Baby FriendlyServes 8Prep Time: 25 minutesCooking Time: 25 minutes Ingredients600g elbows shape dried pasta1 head broccoli, chopped into medium sized florets & stem chopped2 tablespoons olive oil1 brown onion, finely chopped1 clove garlic, crushed1 leek, finely chopped1 cup milk½ cup parmesan cheeseRecipePreheat the oven to 180°C. Bring an extra-large pot of water to the boil over high heat. Add in the pasta and cook for 4 minutes. Add in the broccoli and continue to boil for a further 4-5 minutes until the pasta is still slightly firm and the broccoli is softened. Reserve half of the cooked broccoli and set aside. Reserve 1 cup of the pasta cooking water and set aside. Drain the remaining pasta and broccoli, then return to the large pot.Meanwhile, add the olive oil to a large saucepan over medium-high heat. Add in the onion, garlic, and leek. Cook over medium-high heat for 5-10 minutes until softened, stirring every few minutes. Remove from the heat. Add the reserved broccoli, half of the reserved pasta water, and half of the milk into the saucepan with the cooked onions. Use a stick blender to blend everything together until smooth. Slowly add in the remaining milk and pasta water and continue to blend, until combined into a thick sauce. Pour the green sauce into the pot with the cooked pasta and broccoli. Stir gently until the pasta is coated in the green sauce. Baby Friendly: If you are preparing this recipe for a baby, remove a small amount of the green pasta mixture and set aside. Blend to a puree or mash the mixture in a bowl, depending on the age of your baby and what weaning stage they are at. Transfer the pasta into a large rectangular baking dish. Sprinkle it with parmesan cheese. Bake in the oven for 25 minutes until crispy and golden on top. Serve immediately and enjoy!Kid friendly: If you are preparing this recipe for young children, allow it to cool slightly before serving. You could also choose to blend all of the broccoli into the sauce in step 4, instead of half of the broccoli. If using all of the broccoli, use a blender to puree the sauce ingredients. Add the reserved pasta water slowly until you have a thick green sauce.Savoury Frittata MuffinsFrittata muffins make a great snack or a light lunch with a salad. Freeze a batch and store them for when you need a quick bite. Make them on the weekend so you have easy snacks ready for the week. Type: Vegetarian, Gluten Free, Nut Free, SnacksMakes 9-12Prep Time: 5 minutesCooking Time: 40 minutesIngredients1 sweet potato, chopped into small cubes1 teaspoon paprika6 eggs1 cup milk1 tomato, chopped into small cubesHandful of herbs of your choice, roughly choppedSprinkle of salt and pepperRecipePreheat the oven to 180°C. Place the sweet potato onto a baking tray. Sprinkle it with paprika and roast in the oven for 15-20 minutes until soft. Once cooked, set aside.Whisk the eggs in a large bowl. Add in the milk and whisk until combined. Add in the tomato, herbs, sweet potato and salt and pepper and stir to combine.  Pour the frittata mixture into a muffin tin, filling up each to the top. Bake for 20-30 minutes until slightly golden on top and set in the middle. The muffins can be served immediately or eaten when cold. Enjoy! Blueberry PancakesThese pancakes come together fast with a blender or food processor. Prefer the old-school method? Just mix the wet and dry ingredients separately, then combine. Serve with whatever fruit is in season. Type: VegetarianServes 4Prep Time: 5 minutesCooking Time: 10 minutesIngredients1 ½ cups almond meal ½ cup wholemeal plain flour1 teaspoon baking powder4 eggs2 overripe bananas½ cup skim milk1 cup blueberries (fresh, or thawed if using frozen)Olive oil spray for cookingGreek yogurt, to serveMixed fruit, chopped, to serveRecipeIn a blender or food processor combine the almond meal, flour, baking powder, eggs, bananas and milk. Blend until well combined without any lumps.Add the mixture to a jug and stir through the blueberries. Spray a medium fry pan with olive oil spray then heat over medium heat. Pour batter from the jug into the pan to make small pancakes. Once the pancakes start to bubble, they are ready to be flipped over. The pancakes should take 2-3 minutes on each side to cook. Continue cooking the pancakes in batches until all the batter is used. Serve pancakes topped with Greek yoghurt and fruit. Enjoy! Creamy Green PastaThis creamy pasta feels indulgent but is packed with healthy ingredients and veggies. Sprinkle some chilli flakes on top for an extra punch of flavour.Type: VegetarianServes 6-8Prep Time: 10 minutes Cooking Time: 30-35 minutesIngredients400g wholemeal short pasta (shells or spirals work well)1 ½ cups frozen peas, defrosted½ cup frozen shelled edamame, defrosted1 head broccoli, chopped 1 zucchini, chopped1 cup Greek yoghurt 1 garlic clove1 teaspoon seeded mustardHeaped handful fresh parsley leavesCracked black pepper, to servechilli flakes, to serveRecipeBring a medium pot of water to the boil and boil the pasta until cooked. In the final couple of minutes add in 1 cup of the peas, as well as the edamame to heat through. Reserve ½ cup of the pasta water before draining the pasta, peas and edamame.Meanwhile, steam the broccoli and zucchini for 10 minutes until tender.To make the pasta sauce, blend the yoghurt, garlic, mustard, remaining ½ cup peas, and a sprinkle of parsley leaves until smooth. Add the cooked pasta, peas, edamame, broccoli, and zucchini to a large bowl. Pour over the dressing and add the reserved pasta water. Stir everything gently to combine. Serve immediately sprinkled with extra parsley, pepper, and lots of chilli flakes. Enjoy!Chilli Chicken Stir FryThis quick and easy meal is perfect for your weekly lineup. Ready in just 20 minutes, it is a great option for busy nights. Double the recipe for leftovers and enjoy it again for lunch tomorrow.Type: Contains Chicken, Gluten Free, Dairy FreeServes 4Prep Time: 5 minutesCooking Time: 20 minutes Ingredients200g dried vermicelli noodles2 tablespoons olive oil1 head broccoli, chopped1 teaspoon ginger, grated1 garlic clove, crushed400g chicken mince2 teaspoons chilli flakes2 tablespoons tamari1 lime, quartered, to serveHandful Thai basil leaves, plus extra to serveRecipeHeat a large frying pan over medium to high heat. Add in 1 tablespoon of the olive oil. Fry the broccoli for 4-5 minutes, then remove from the pan. Meanwhile, add the dried vermicelli noodles to a large bowl. Boil the kettle and pour the boiling water over the noodles. Allow to sit for 5 minutes, then drain and set aside.Add in the remaining tablespoon of olive oil to the pan. Add in the ginger, garlic, and then the chicken mince.Break up the mince with a spoon and cook for 5 minutes until browned.Return the cooked broccoli to the pan with the chicken mince. Add in the chilli flakes and tamari, then stir to combine. Cook for a further 1-2 minutes until heated through. Divide the vermicelli noodles between 4 serving bowls. Top with the mince and Thai basil leaves. Serve with a lime wedge, and squeeze the juice over the mince. Enjoy!Wrapping UpMeal planning is not about forcing new foods—it is about balance, routine, and a little creativity. Keep meals predictable, introduce new foods gradually, and stay patient. Small wins add up, and one day, they might just surprise you.Get the latest tips, pro strategies, exclusive offers, and all the support you need!Click HereMeet Dr Nick FullerMy StoryAs a father, I know first-hand that raising healthy and happy children is tricky. Children are fussy, particularly at the end of the day when they are shattered. We also live in a society where companies seek to profit from what we feed our kids; incorrect and damaging advice is pushed on us and marketed towards our children, and we have no time.But with these recipes and resources, you and your children can enjoy simple and well-founded food and lifestyle choices for lifelong health.

Kids are naturally wired to stick with familiar foods—blame it on our ancestors avoiding poisonous berries! But in today’s world, that just means dinner can feel like a never-ending rerun of plain pasta and chicken nuggets. Studies show that early exposure to different flavours helps shape lifelong eating habits, making kids more accepting of a variety of foods as they grow. The good news? Their taste buds are still developing, which means there is plenty of room for change.With a little creativity, you can introduce new foods in a way that feels fun and stress-free. Let us explore why expanding their palate matters and how to make it happen.New Taste for Picky Eaters? Here Is How to Make It Easy!Helping your picky eater explore new flavours does not have to be frustrating. Healthy Parents, Healthy Kids by Dr Nick Fuller, one of Australia’s top childhood nutrition experts, provides simple, science-backed strategies for expanding your child’s palate.Discover how to introduce new foods without pressure and make mealtimes more enjoyable for everyone. With Healthy Parents, Healthy Kids, you will have the tools to turn hesitant bites into confident eating. Grab your copy today!Why Is It Necessary to Introduce New Tastes to Picky Eaters?Food variety is not just about spicing up mealtimes; it is also important for growing bodies and brains. Kids who munch on a mix of different foods get a better balance of vitamins and minerals, which helps everything from brain power to keeping their immune system strong. But here is the thing: kids need a lot of chances to try new foods. Studies say it takes 6–15 tries before a kid’s taste buds are on board with something new, so patience is a must. Do not give up after one try but offer it in different ways—roasted, blended, or with a yummy dip on the side. Eventually, that veggie they once rejected could turn into their new favourite.More than just being about nutrition, introducing new foods makes family meals fun again. Say goodbye to those mealtime battles over a single bite of broccoli! When kids get used to new flavours, mealtimes become way less stressful and way more enjoyable for everyone around the table.Smart Ways to Introduce New Tastes to Picky EatersInstead of having battles at the dinner table, think of introducing new foods to picky eaters as a food adventure, one that sparks curiosity and invites them to discover new flavours at their own pace. The key is to introduce new flavours in a way that feels exciting rather than intimidating. With the right approach, even the pickiest eaters can become curious explorers at the dinner table.Start Small With Tiny PortionsA massive plate of something new can freak kids out. Instead, give them just a pea-sized bite to start with—tiny but mighty. If they dig it, awesome! If not, no biggie—just keep offering little bits here and there. Incorporate New Flavours Into Favourite DishesTrying something new does not have to feel like jumping off a cliff. Add a little twist to their fave meals like shredded veggies in pasta sauce, or a sprinkle of new seasoning over mashed potatoes. Use Dips and Sauces To Enhance AppealEveryone loves a good dip, right? Ketchup, hummus, cheese sauce—dips make everything better. Even the most questionable food becomes exciting when it’s got a little dip action going on. Offer Choices To Empower ThemKids love feeling like they are in charge of something, especially when it comes to food. So, try saying, ‘Do you want the carrot or capsicum first?’ It is all about giving them the power to choose. When kids feel like they are calling the shots, they are way more likely to get adventurous with their food. Make Food Visually AppealingKids definitely eat with their eyes first, so why not make food look as cool as it tastes? Bright colours, fun shapes, or even making a veggie rainbow can jazz up mealtime. When food looks fun and exciting, kids are more likely to dig in. Be A Role Model By Trying New Foods TogetherKids are like little copycats, and if they see you trying something new, they are probably gonna give it a shot too. So, if you are excited about trying that weird new food, show them how it is done. Studies back this up—when kids see their parents enjoy new foods, they are way more open to trying them too. Keep Introducing New Foods Without PressureIt can take 6–15 tries for a kid to say ‘yes’ to a new food, and that is totally fine. Keep offering it, but no pressure; this is all about regular exposure, not forcing them to eat it. Studies show that low-pressure, repeated exposure is the way to go when it comes to getting kids to accept new foods.Use Fun Names For New DishesWould you rather eat broccoli or ‘tiny green trees’? Exactly! Giving food fun names makes it sound a lot less boring. Call salmon ‘superhero fish’ or peas ‘power pearls’—it adds a little magic to mealtime. Cook Together To Spark InterestKids who cook, eat. Get them involved in the kitchen by letting them stir, pour, or even pick out a new ingredient at the store. When they are part of the process, they feel way more invested in the meal. Research indicates that kids who help prepare food are more likely to try and love what they’ve made.Serve New Foods Alongside Familiar FavouritesThrow in a new food next to their usual favourites, and it is not so scary. Keep the portion small, just a bite-sized intro to the new flavour. This strategy helps kids feel like they are in their comfort zone while getting a taste of something new.Play Games Involving New FoodsWant to make food testing fun? Turn it into a game! Try a ‘guess the food’ challenge while they are blindfolded, or send them on a ‘food explorer' mission. Games like this take the pressure off and turn new foods into a fun, low-stakes adventure. According to a study, gamifying the experience can actually help kids develop a more positive attitude toward new foods.Ready to turn mealtime into an exciting adventure? Read this article for more fun food game ideas! Offer Rewards For Trying New ThingsWho does not love a little reward for being brave? Small, non-food rewards like stickers or bonus playtime can make trying new foods feel like a win. Keep it light and fun though. This is all about building positive habits, not bribing. Research backs this up: rewards like stickers or extra playtime motivate kids to try new foods, without turning it into a battle.Use Books and Stories About FoodLet books do the heavy lifting. Kids love stories, so grab a copy of Green Eggs and Ham or Dragons Love Tacos to get them excited about trying new foods. These stories set the stage for new food adventures in a way that is fun and low-pressure. Change The Texture If Resistance Is Texture-BasedSometimes, it is not the taste but the texture that is the problem. So if they cannot stand mushy bananas, try freezing them for a cool, crunchy twist. And if they are not into soft tomatoes, give them crunchy cherry tomatoes instead.Blend New Tastes Into Smoothies Or ShakesSneak some spinach or avocado into a fruit smoothie. Blending new ingredients into familiar drinks is an easy way to get them to try new stuff without even realising it. Studies say kids are pretty open to fruit smoothies, even when sneaky greens like spinach or kale are blended in.Want to make smoothies more fun for picky eaters? Check out this article for creative ways to turn them into a tasty adventure!Final ThoughtsGetting picky eaters to try new foods takes patience, creativity, and a little bit of strategy. The key is to make new tastes feel fun, familiar, and pressure-free. Keep introducing different flavours, mix things up, and show them that food is an adventure. Over time, those tiny bites will turn into a broader, more adventurous palate.Get the latest tips, pro strategies, exclusive offers, and all the support you need!Click HereMeet Dr Nick FullerMy StoryAs a father, I know first-hand that raising healthy and happy children is tricky. Children are fussy, particularly at the end of the day when they are shattered. We also live in a society where companies seek to profit from what we feed our kids; incorrect and damaging advice is pushed on us and marketed towards our children, and we have no time.But with these recipes and resources, you and your children can enjoy simple and well-founded food and lifestyle choices for lifelong health.

Mealtime can feel like a challenge when you're dealing with a fussy eater. But here's the good news: you don’t have to rely on store-bought options to get kids excited about their meals. Homemade foods can be a game-changer, packed with nutrients and flavours that might just turn a picky eater into a little food enthusiast. And the best part? You can involve your kids in the kitchen! Studies show that children who help prepare meals are more likely to try new foods and develop a broader taste for different textures and flavours. In this post, we will explore some of the best homemade foods that are not only nutritious but also fun and easy to make – making mealtimes smoother for both kids and parents.Unlock the Best Homemade Foods for Fussy Eaters – Get Expert Tips Now!If your child is a fussy eater, Dr Nick Fuller’s Healthy Parents, Healthy Kids is your go-to guide. Filled with science-backed advice, this resource helps you create a positive food environment that encourages your child to try new, homemade meals. With tips on making meals visually appealing and overcoming mealtime struggles, you will feel confident introducing a wider variety of flavours into their diet.Say goodbye to mealtime stress and help your child embrace healthier, more adventurous eating habits. Get your copy of Healthy Parents, Healthy Kids today and start making mealtimes enjoyable for the whole family.Top 15 Homemade Foods For Fussy EatersFinding meals that kids will actually enjoy can feel like a bit of a puzzle, especially when they're fussy about their food. But the good news is that homemade meals are a fantastic way to introduce new flavours and textures without the pressure of store-bought options. These homemade meals are simple, fun, and nutritious—perfect for helping fussy eaters broaden their palates and enjoy mealtime more. With just a little creativity, you can transform everyday foods into exciting dishes that your kids will love!Mini PancakesMini pancakes are a fun, bite-sized version of a classic favourite, perfect for fussy eaters who enjoy finger foods. You can sneak in some extra nutrition by adding mashed bananas or finely grated carrots to the batter. These tiny treats are also great for little hands to hold, making breakfast or snack time even more enjoyable.Cheese QuesadillasCheese quesadillas are a simple and tasty option that’s hard for kids to resist. You can add a variety of fillings like spinach, beans, or chicken, but the melted cheese is the star of the show. Plus, they’re quick to make and can be served with a side of guacamole or salsa for extra flavour.Fruit KebabsFruit kebabs are a great way to make eating fruit fun. By skewering colourful fruits like strawberries, grapes, and melon, you will create a playful presentation that might just tempt your little one to try something new. Serve them with a yoghurt dip to make them even more exciting.Vegetable Fried RiceThis dish is an excellent way to introduce vegetables in a kid-friendly form. You can add in peas, carrots, and corn, and even switch up the rice for cauliflower rice for an extra veggie boost. The stir-frying process also brings out the natural sweetness of the veggies, which makes them more appealing.Homemade Fish FingersHomemade fish fingers are a healthier alternative to store-bought versions. Using fresh fish like cod or salmon, you can coat them in breadcrumbs and bake them for a crispy, golden finish. Serve them with a side of homemade tartar sauce or a squeeze of lemon to enhance the flavours.Pasta SaladPasta salad is a versatile dish that’s perfect for picky eaters. You can mix in all sorts of ingredients like cherry tomatoes, cucumber, and olives, or keep it simple with just pasta and a mild dressing. Adding some cheese or protein like chicken or tuna makes it a balanced meal.Turkey and Cheese Roll-UpsThese easy-to-make roll-ups are a great snack or lunch option. Simply wrap slices of turkey around a cheese stick or spread some cream cheese on a tortilla and roll it up. They’re portable, nutritious, and a fun way for kids to enjoy their protein and dairy.Baked Sweet Potato FriesBaked sweet potato fries are a healthier alternative to traditional fries and are sure to please kids with their natural sweetness. You can cut them into thin strips, toss them in olive oil and seasoning, then bake until crispy. Serve them with a side of ketchup or a homemade dip to keep things exciting.Mini MeatloafMini meatloafs are a great option for fussy eaters because they’re bite-sized and full of flavour. You can use lean beef, turkey, or chicken and add in finely chopped vegetables to increase the nutritional value. They’re also perfect for meal prepping and freezing.Vegetable SoupSoup is a fantastic way to sneak in a variety of vegetables in a smooth, comforting form. A vegetable soup made with carrots, potatoes, peas, and tomatoes can be pureed into a smooth texture that’s easy for young eaters to enjoy. Serve with a side of crusty bread for dipping.Chicken and Cheese TaquitosThese crispy, baked taquitos are a fun and flavourful way to enjoy chicken and cheese. You can even add a few vegetables to the filling, such as bell peppers or spinach, to increase the meal’s nutritional value. The crispy exterior makes them especially appealing for little hands.Breaded Zucchini ChipsZucchini chips are a tasty and healthy alternative to traditional chips. Breaded and baked until golden, these crispy chips are perfect for dipping in sauces like ranch or marinara. The subtle flavour of zucchini paired with the crunch of breadcrumbs is sure to win over even the fussiest eaters.Egg MuffinsEgg muffins are a portable, protein-packed snack that can be made in advance. You can add a variety of vegetables like spinach, mushrooms, and bell peppers, or keep them simple with cheese and ham. They’re perfect for breakfast or a snack throughout the day.Homemade Granola BarsHomemade granola bars are a great way to ensure your child gets a nutritious snack that’s free from added preservatives or sugars. With oats, nuts, and dried fruits, these bars can be made to suit your child's taste preferences and can be easily customised with different flavour combinations.Banana BreadBanana bread is a kid-friendly treat that combines the sweetness of ripe bananas with the goodness of whole grains. It's a great way to use up overripe bananas, and you can sneak in some chia seeds, flaxseeds, or oats for an extra health boost. Serve it as a snack or as part of breakfast to keep things balanced.Looking for more inspiration? Explore our free collection of homemade recipes perfect for fussy eaters and turn mealtime into a breeze!Get the latest tips, pro strategies, exclusive offers, and all the support you need!Click HereMeet Dr Nick FullerMy StoryAs a father, I know first-hand that raising healthy and happy children is tricky. Children are fussy, particularly at the end of the day when they are shattered. We also live in a society where companies seek to profit from what we feed our kids; incorrect and damaging advice is pushed on us and marketed towards our children, and we have no time.But with these recipes and resources, you and your children can enjoy simple and well-founded food and lifestyle choices for lifelong health.