Have you ever found yourself negotiating with a pint-sized dictator about eating a single pea? You’re not alone. Almost half of kids go through a stage of picky eating, and this typically peaks around the age of three.Our hunter-gatherer ancestors developed a natural aversion to unfamiliar foods and bitter flavours to avoid ingesting toxins. They also learnt to seek and store specific types of high-energy, palatable foods to avoid starvation during periods of food scarcity.But the food we eat from an early age shapes our lifelong food preferences and diet. So what can you do if your child is unwilling to eat familiar or new foods, or wants to restrict their diet? Here are the five most common types of picky eating – and how to overcome them.1. Only eating beige or white foodsWhen it comes to fussy eating, beige and white foods typically reign supreme. This is because these foods are:familiar – they’re the colour of breastmilk and the foods typically used when we introduce solids, such as infant cereal bland or mild-flavoured – they don’t overwhelm toddlers who have 30,000-plus tastebuds (versus the 10,000-plus adults have) easy – they’re often soft and easy to chew, making them appealing to toddlers developing chewing skills non-threatening – they’re the opposite of what our hunter-gatherer ancestors have programmed us to avoid: brightly coloured – and toxic – foods found in the wild. While it can be tempting to give in and serve chicken nuggets at every meal, a diet consisting of only beige and white foods is likely to be highly processed and low in dietary fibre. This can result in constipation and the depletion of healthy gut bacteria. A beige/white diet can also lack the vitamins and minerals needed for healthy development and growth, including vitamins B and C, and iron.To add healthier food options, and more colour, to your toddler’s diet:mix things up. Combine less healthy beige and white foods with healthier ones, like blending cannellini beans and cauliflower into mashed potatoes make healthy swaps. Gradually replace the favoured white bread, pasta and rice with wholegrain versions; for example, mix brown rice into a serving of white use familiarity to your advantage. Introduce colourful food options alongside the familiar beige and white ones, such as offering fruit to dip in yoghurt, or a healthy red or green sauce with pasta. 2. Refusing anything but milkIt’s no surprise toddlers love milk. It has been the constant in their life since birth. And it’s associated with more than just satisfying hunger – it’s there when they’re tired and going to sleep, when they’re upset and need comfort, and when they’re enjoying closeness with mum or dad.It also contains lactose, a sugar found naturally in milk, so it tastes sweet and appeals to our hunter-gatherer instinct to seek foods high in natural sugar to avoid starvation. While dairy provides essential calcium for toddlers, it needs to be part of a balanced diet. The Australian Dietary Guidelines suggest toddlers have 1–1½ servings of milk (1 cup = 1 serve), yoghurt (200g = 1 serve) and cheese (2 slices = 1 serve) (or alternatives) daily. If your toddler is consuming too much milk, they’re at risk of iron deficiency, as milk is a poor source of iron and interferes with our body’s ability to absorb it. To move your toddler away from milk, try:fact-finding. When your toddler asks for milk, ask questions to understand what they really want. Are they hungry, thirsty or wanting comfort? Offer that instead filling up on solids first. Tempt your toddler with healthy and interesting-looking foods, and only offer milk after they’ve eaten something solidsmaller serves. Switch to serving milk in a smaller-sized cup. 3. Avoiding textured foodsRefusing to eat lumpy, chewy or strangely textured foods is common as toddlers’ sensory and oral motor skills develop. It’s also common for parents to continue pureeing these foods as a result of the upsetting gagging that often accompanies trying different textured food.To support your toddler’s transition to textured foods and ensure they’re developing the muscles needed to eat safely:turn the texture up slowly. Start with food your toddler enjoys, such as pureed carrot, and gradually blend it for less time to retain some lumpsstay calm if your toddler gags. Let them know it’s OK, and give them time to work it through on their own. After they have coughed it out, encourage them to try another spoonful, or try again next time.4. Refusing vegetablesThe texture, brightness and bitter taste of some veggies can be off-putting  for some children. But vegetables are a good source of the vitamins, minerals and fibre toddlers need. To overcome your toddler’s aversion to veggies, get creative. The appearance of food affects our perception of its taste, so boost veggies’ appeal by arranging them into fun plate art.Extend this creativity to introduce vegetables in new ways, for example, grating carrots or kale into muffins and using a spiraliser to make zucchini noodles.Focus on offering sweeter tasting vegetables, such as peas, carrot and sweet potato, and roasting them to bring out their natural sweetness. Children are more likely to go for sweeter-tasting veggies than bitter ones like broccoli.5. Refusing to eat meatMeat contains protein and iron, but many toddlers refuse to eat it because of its tough, chewy texture and strong taste. If you want your toddler to get their daily serving of protein (for example, 80g cooked chicken or 65g cooked beef from lean meat) but you’re finding it challenging:start small. Offer leaner, lighter-tasting meats in small portions that are easy to chew, such as minced chicken or slow-cooked meatinvolve your toddler in meal preparation. Ask them to choose the meat for dinner and get their help to prepare it.There are also alternatives you can offer as you work on overcoming their meat aversion. Eggs, tofu, beans, lentils and fish are also high in protein.Issues with chewing and swallowing and food aversion can be symptoms of underlying medical conditions, so consult your GP or child and family health nurse if your child’s fussy eating behaviour persists beyond the toddler and pre-school years. The article was originally published in The Conversation.

If you’re on the hunt for chicken recipes that please picky eaters, look no further! Our easy chicken recipes for picky eaters are packed with flavour and simplicity. These quick ideas are designed to turn mealtime into a breeze and satisfy even the fussiest appetites.Top 5 Nutritious and Easy Chicken Recipes for Picky EatersCheck out our simple, tasty dishes packed with goodness that are sure to please.Homemade Chicken TortillasAlthough making tortillas from scratch may seem more challenging and time-consuming than buying them, the delicious result is well worth the effort. This recipe is also a hit for dinner parties, where you can lay out all the ingredients and let your guests create their own tortillas, showcasing your culinary skills.Type: ChickenServes 6-8Prep Time: 30 minutes + 30 minutes resting time Cooking Time: 15 minutesIngredients3 cups wholemeal or whole wheat flour 2 tablespoons olive oil1 cup warm water2 large chicken breasts, sliced into stripsJuice of 1 lime2 tablespoons coriander leaves, chopped1 bag baby spinach1 punnet cherry tomatoes, halved½ red onion, thinly sliced1 avocado, sliced Greek yoghurt, to serveRecipeAdd the flour to a large bowl and make a well in the centre. Pour the olive oil and warm water into the centre and mix until ingredients just come together. Tip out onto a clean surface and knead the dough for approximately 2-3 minutes until smooth. Place dough back into bowl and cover, then allow to rest for 30 minutes. Once the tortilla dough has rested, divide it into 16 small balls of roughly the same size. Sprinkle some flour on your bench and rolling pin, then roll out each ball of dough into a thin circle shape resembling a tortilla.Heat a large non-stick frying pan over medium-high heat. Place one circle of tortilla dough into the pan and cook for 1 minute. It should start to form bubbles and turn slightly golden. Flip over and cook the second side for another 1 minute. Remove the tortilla and place it onto a plate. Repeat with remaining dough balls. Stack cooked tortillas on a plate and cover with a pan lid or tea towel to keep warm, or place in the oven at a low temperature to keep warm until serving.To cook the chicken, heat a large non-stick frying pan over medium heat. Add the chicken breast and cook for around 5 minutes on each side until cooked through. Remove from the heat, then squeeze over the lime juice and add the coriander. Stir to cover the chicken then set aside.Serve the warm tortillas on the dining table with the cooked chicken, spinach, tomato, onion, avocado and Greek yoghurt and allow guests to fill their own tortillas with the toppings. Enjoy!Healthier Chicken Fried RiceThis recipe offers a healthier twist on a classic take-away favourite. It’s easy to whip up and keeps well in the fridge or freezer if prepared ahead of time. Also, it’s perfect for using up leftover cooked brown rice.Type: Chicken, Gluten Free, Lactose FreeServes 4Prep Time: 5 minutesCooking Time: 20 minutesIngredients1 tablespoon olive oil 1 large chicken breast, sliced into strips 1 clove garlic, minced3 spring onions, thinly sliced1 carrot, diced 1 cup frozen peas½ whole broccoli, cut into small pieces1 cup cooked brown rice 1 tablespoon gluten free soy sauce 1 teaspoon sesame oil 1 cup baby spinach RecipeHeat olive oil in a large non-stick frying pan or wok over high heat. Add in the chicken and saute for 5 minutes until cooked. Remove chicken from the pan and set aside.  Add garlic and spring onions to the pan and cook over high heat for 2 minutes. Add in the carrot, peas and broccoli and continue to cook for 5 minutes until the vegetables are softened. Return the chicken to the pan with the vegetables. Add the cooked brown rice, soy sauce and sesame oil, then cook for a further 5-10 minutes, stirring regularly until everything is heated through and combined. Stir through the baby spinach leaves then remove from the heat. Divide the fried rice between serving bowls, and top with sliced spring onion if desired. Enjoy! For another meal that picky eaters will love, give the Baked Lemon Chicken recipe a try. It’s simple to prepare and packed with exciting, delicious flavours that kids simply can't resist.Chicken Noodle SoupInspired by Master Chef Steph De Sousa’s Poached Chicken with Cinnamon, this recipe offers a great way to utilise the chicken stock and leftover poached chicken. It’s a hearty and comforting dish, ideal for colder weather.Type: Chicken, Lactose FreeServes 6Prep Time: 5 minutes Cooking Time: 20 minutesIngredients1 pot of chicken stock (leftover from MasterChef Steph De Sousa’s Poached Chicken with Cinnamon)400g thin egg noodles½ poached chicken, sliced1 bunch Bok choySpring onions, thinly sliced, to serveChilli flakes, to serveRecipeIf you are using the leftover chicken stock from MasterChef Steph De Sousa’s Poached Chicken with Cinnamon, strain the stock into a large pot.  Place the pot onto the stove and bring to the boil. Add in the egg noodles and reduce the heat to medium. After a couple of minutes, add in the bok choy. Once the noodles are cooked through, remove the soup from the heat. Divide the soup amongst serving bowls.Top each bowl with pieces of the poached chicken. Sprinkle with spring onions and chilli flakes.Serve immediately and enjoy!Chicken Banh MiThis easy recipe makes use of pre-cooked chicken and fresh veggies, making it a great option for a quick mid-week dinner. Storing grilled or poached chicken breast in the fridge can save you time and ensure you have healthy meals ready when you're short on time.Type: Contains Chicken, Lactose FreeServes 4Prep Time: 5 minutesCooking Time: 0 minutes Ingredients2 chicken breasts, cooked4 long crusty wholemeal bread rolls1 cucumber, cut into thin strips1 carrot, cut into thin matchsticks1 red capsicum, cut into thin strips2 tablespoons quick pickled onions1 tablespoon soy sauce1 lime, juicedHandful fresh coriander leavesRecipeSlice the cooked chicken breast into strips. Slice each of the bread rolls down the centre, ensuring not to slice all the way through. Fill each of the bread rolls with slices of the cooked chicken breast, and strips of the cucumber, carrot and capsicum. Top each roll with some of the quick pickled onions, then drizzle each roll with soy sauce and lime juice. Top each roll with coriander leaves. Serve immediately and enjoy!Try this easy Chicken with Cinnamon recipe. While it may appear simple, it's rich in essential nutrients.Chicken ShawarmaWe enjoy this with Chopped Tahini Salad, roasted eggplant, hummus or baba ghanoush, and chopped Lebanese pickles (found at specialty stores). Alternatively, you could serve it with wraps, flatbreads, roasted potatoes, sweet potatoes, or any other veggies you like.Type: Chicken, Gluten Free, Lactose FreeServes 4Prep Time: 5 minutes (+ extra time to marinate)Cooking Time: 40 minutesIngredients4 tablespoons olive oilJuice of 1 lemon6 garlic cloves, minced1 finger of ginger, minced1 teaspoon turmeric1 teaspoon ground chilli1 teaspoon paprika 1 teaspoon cumin 4 chicken thighs1 red onion, sliced RecipeTo make the marinade, combine olive oil, lemon, garlic, ginger, turmeric, chilli, paprika and cumin in a medium sized bowl. Mix well to combine. Add in the chicken thighs and ensure they are coated in the marinade. Cover the bowl and place into the fridge for as long as you can, ideally overnight.Preheat the oven to 220°C and line a baking tray with baking paper. Remove the chicken from the fridge half an hour before cooking and let it rest on the bench. Arrange the sliced red onion over the baking tray. Place chicken thighs on top of the onion, then drain the rest of the marinade on top of the chicken. Place into the oven and cook for 20 mins then turn chicken over to the other side for another 20 minutes. Enjoy!Key TakeawaysWith these easy chicken recipes, mealtime can be both simple and satisfying, even for the pickiest eaters. Whether you're looking to mix up your weeknight dinners or find new ways to please fussy taste buds, these dishes offer tasty solutions that everyone will enjoy. For more delicious and family-friendly recipes, be sure to check out our Recipes section. Grab your ingredients and get cooking—fantastic meals are just a recipe away!

If you've ever found yourself staring blankly into the fridge, wondering what on earth to make, for your picky eater, we’ve got good news for you! There are plenty of quick and easy lunch ideas that even the fussiest kids will enjoy. In this blog, we’ve rounded up some creative and stress-free options that might just become new lunchtime favourites!Top 7 School Lunch Ideas for Extremely Picky EatersStruggling to find lunch ideas your picky eater will actually eat? Here are the top 7 school lunch ideas that are both kid-approved and easy to make!Corn FrittersCorn fritters are incredibly versatile—you can enjoy them for breakfast, lunch, dinner, or even as a snack. They’re easy to prepare ahead of time and perfect for popping into school or work lunch boxes, or for an after-school bite. For a little heat, mix in some chopped red chilli or chilli flakes, or pair them with your favorite chutney. Type: Vegetarian, Kid Friendly Makes 16-20 FrittersPrep Time: 10 minutesCooking Time: 15 minutes Ingredients2 eggs½ cup milk2 fresh corn cobs, husks removed1 small red capsicum, finely choppedHandful fresh coriander leaves & stalks, chopped1 cup wholemeal self-raising flour3 tablespoons olive oilRecipeAdd the eggs and milk to a large bowl and whisk to combine. Stir in the fresh corn, capsicum and coriander. Add in the flour and stir gently until just combined. Heat a large frying pan over medium to high heat. Add one tablespoon of the olive oil. Add 2 tablespoons worth of batter to each fritter, flatten slightly and then fry on each side for 2-3 minutes until golden brown. Add another tablespoon of olive oil to the frying pan, and continue to cook the fritters in batches until all of the batter has been used up. Serve fritters immediately and enjoy! Vegan Banana Pancakes are another great option—most kids love pancakes, and these are quick and easy to whip up for lunchtime without any hassle.Berry Frozen Yoghurt DropsThis is a yummy snack that’s easy to make in advance and keep in the freezer until it's time to enjoy. Ideal for hot days, your little ones will love it! We’ve chosen berries, but you can substitute with any seasonal fruit you like. Type: Vegetarian, Kid Friendly, Baby Friendly, SnacksMakes approx. 30 Prep Time: 5 minutes (+ 2 hours freezing time)Cooking Time: 0 minutes Ingredients½ cup mixed berries (strawberries, blueberries, raspberries – frozen also works, just allow to defrost slightly)1 cup Greek yoghurtRecipePrepare 2 flat baking trays by lining them with baking paper. Add the berries and the yoghurt to a small blender. Blend well until smooth.Use a teaspoon to dollop spoonfuls of the yoghurt mixture onto the baking trays. Continue until all the yoghurt mixture has been used. Carefully transfer the trays into your freezer, ensuring that they are sitting flat and level. Allow to freeze for at least a couple of hours. Once frozen, remove the yoghurt drops from the trays and place into a container, then return to the freezer. Serve the yoghurt drops frozen and enjoy!Zucchini and Corn SliceEasy to prepare, this slice is a fantastic snack for kids to enjoy, whether at home or packed in their school lunch box.Type: Vegetarian, Kid Friendly, Baby Friendly, SnacksMakes 15 squaresPrep Time: 5 minutesCooking Time: 40 minutes Ingredients6 eggs1 cup milk1 cup wholemeal self-raising flour2 large zucchini, grated1 cup corn kernelsHandful of fresh herbs e.g. coriander, mint½ cup grated cheese (optional)RecipePreheat the oven to 180°C. Line a rectangular baking tray with baking paper.  In a large bowl whisk together the eggs and the milk. Add the flour and whisk until smooth. Add in the grated zucchini, corn, herbs, and cheese (if using). Stir well to combine. Pour the batter into the baking tray. Place into the oven and bake for 35-40 minutes, until puffed up and golden. Remove from the oven and allow to cool completely in the baking tray. Once cooled, cut the zucchini slice into squares and enjoy!Banana Nut BarsThis easy snack is quick to prepare and can be stored in the fridge or freezer, ready for when hunger hits. Just be sure to cut it into individual square bars—it's 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 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 the mixture to a rectangular baking dish. Use the back of a spoon to press the 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. For a time-saving lunch option, try making Tahini Nut Bars. They're simple to prepare and can be stored in a sealed container for weeks.Tomato and Basil RisoniRisoni is a fantastic pasta choice for kids—it's quick to cook and small enough to be easily chewed. Plus, it’s a one-pot meal, making it a breeze to prepare for the whole family in no time.Type: Vegetarian, Kid Friendly, Baby FriendlyServes 4-6Prep Time: 5 minutesCooking Time: 30 minutes Ingredients2 tablespoons olive oil5 Roma tomatoes, chopped1 red onion, finely chopped1 clove garlic, crushed1 cup risoni pasta3 cups vegetable stock (replace with water if you are cooking this recipe for your baby, to remove any added salt)2 tablespoons tomato paste1 cup frozen peasHandful fresh basil leaves, plus extra to serve½ cup cherry bocconcini, halved, to serveRecipeHeat a large saucepan over medium to high heat. Add in 1 tablespoon of the olive oil. Fry the tomatoes for 4-5 minutes until softened. Remove from the pan and set aside. Return the saucepan to the heat. Add in the remaining tablespoon of olive oil. Add in the onion, then the garlic. Cook for 4-5 minutes, stirring often, until the onions are softened. Add in the risoni, followed by the stock. Bring to the boil, then reduce the heat to low. Place a lid on and allow the risoni to simmer for 10 minutes, stirring occasionally. Once most of the liquid has been absorbed, stir in the tomato paste and then the frozen peas. Add the cooked tomatoes back into the pot, and cook for a further 5-10 minutes until heated through. Turn off the heat and stir the basil leaves through the risoni. Serve the risoni topped with extra fresh basil leaves if desired, and the bocconcini. Allow to cool slightly before serving to children. Enjoy! Kid-Friendly Tortellini PastaWhen you need a fast and easy meal, this recipe using packaged tortellini pasta is your go-to. It’s perfect for a weeknight dinner and can be made ahead of time to enjoy throughout the week. Simple yet delicious, it’s sure to be a hit with the kids. Type: Vegetarian, Kid FriendlyServes 6Prep Time: 5 minutesCooking Time: 15 minutes Ingredients1x 600g packet spinach and cheese tortellini2 tablespoons olive oil1 punnet baby Roma tomatoes, halved1 red capsicum, chopped1x 400g tin butter beans, drained and rinsed200g cherry bocconcini, quartered½ cup fresh basil leavesRecipeHeat a large saucepan of water over high heat until boiling, then cook the tortellini according to the packet directions. Ensure that you cook the tortellini to ‘al dente’, so that it is still slightly firm to the bite. Once the tortellini is cooked, drain and rinse lightly with cold water. Return the tortellini to the saucepan. Add in the olive oil, tomatoes, capsicum, butter beans, bocconcini, and basil. Stir to combine. Serve and enjoy! Savoury Zucchini MuffinsMuffins are perfect for when hunger hits—they’re easy to make and can be kept in the freezer for weeks. These savoury muffins are light and flavorful. Feel free to swap the zucchini and ricotta for other fillings like tomato and basil, corn and sundried tomatoes, or zucchini and feta.Type: Vegetarian, SnacksMakes 12 muffinsPrep Time: 5 minutes Cooking Time: 15-20 minutesIngredients1 egg150ml milk5 tablespoons olive oil1 ¼ cups wholemeal self-raising flour½ teaspoon baking powder½ teaspoon bicarbonate of sodaSprinkle of fennel seedsSprinkle of cuminSprinkle of salt and pepper1 large zucchini, grated½ cup reduced fat ricotta cheese RecipePreheat the oven to 180°C.Add the egg, milk and olive oil to a jug and whisk well to combine. In a large mixing bowl add the self-raising flour, baking powder, bicarbonate of soda, fennel seeds, cumin, salt and pepper. Stir to combine. Add the whisked egg and milk mixture into the bowl with the dry ingredients. Add in the zucchini and ricotta cheese.Stir all ingredients gently until just combined. Do not overmix, as this will lead to tough textured muffins. Pour the batter into a non-stick muffin tray. Place muffins into the oven and bake for 15-20 minutes, until slightly golden on top and firm to the touch.Allow muffins to cool slightly before removing from the tray. Enjoy!To brighten up lunchtime for your kids, try making Hot Cross Bun Muffins.Closing ThoughtsDealing with extremely picky eaters at lunchtime doesn’t have to be a chore! With a touch of creativity and a keen eye on your child’s likes and dislikes, you can prepare meals that are both tasty and nutritious. The trick is to make food fun and appealing, so lunchtime becomes something your little one looks forward to. Experiment with different recipes and keep trying—patience will pay off. The goal is to turn mealtime into a positive experience that encourages healthy eating habits for life. Happy lunch packing!For more delicious ideas, head over to our Recipes section.

Struggling to please those fussy eaters at the table? Pasta salad might just be your secret weapon! This versatile dish can be tailored to fit even the pickiest of palates. Whether they prefer something classic or with a fun twist, we've got delicious recipes of pasta salad for picky eaters that are sure to win them over. 5 Nutritious and Tasty Pasta Salad for Picky EatersCheck out these five delicious options that are sure to satisfy even the fussiest of taste buds while packing in the goodness.Tortellini Pasta SaladEnjoy this pasta salad warm or chilled from the fridge as a tasty lunch. Double the recipe to bring it to a get-together with friends. For an extra touch, mix in rocket leaves and top with shaved parmesan and toasted pine nuts.Type: VegetarianServes 6Prep Time: 5 minutesCooking Time: 15 minutes Ingredients1x 600g packet spinach and cheese tortellini100g tomato or basil pesto1 punnet baby Roma tomatoes, halved1 red capsicum, chopped1x 400g tin chickpeas or butter beans, drained and rinsed200g cherry bocconcini, quartered1 cup fresh basil leavesRecipeHeat a large saucepan of water over high heat until boiling, then cook the tortellini according to the packet directions. Ensure that you cook the tortellini to ‘al dente’, so that it is still slightly firm to the bite. Once the tortellini is cooked, reserve ½ cup of the pasta water, then drain the tortellini. Return the tortellini to the saucepan. Add in the pasta water, pesto, tomatoes, capsicum, chickpeas, bocconcini, and basil. Stir gently to combine. Serve immediately and enjoy!Simple Ricotta PastaWith only 3 ingredients, this is one of our easiest pasta recipes! It’s a great go-to for busy moments. To get the best flavour, use the finest ingredients you can. Serve it immediately for the best experience, as it doesn’t reheat well.Type: VegetarianServes 6Prep Time: 5 minutes Cooking Time: 15 minutesIngredients500 g orecchiette pasta300g fresh ricottaBlack pepper to serve (optional)RecipeHeat a large saucepan of water over high heat and bring to a boil. Once boiling add in the orecchiette pasta and cook for approximately 8-10 minutes until al dente. Remove from the heat. Reserve 1 cup of pasta water. Drain the pasta and then return the pasta to the large saucepan.   Mash the ricotta in a bowl, then slowly add in some of the reserved pasta water. Add in enough pasta water to reach a thick and creamy sauce consistency. Add the ricotta into the large saucepan with the cooked pasta. Stir well to combine. Serve the pasta immediately, with a sprinkle of black pepper if desired. Enjoy!Looking for more pasta recipes? Give this Mediterranean Pasta Salad a go—it’s packed with vibrant flavours that capture kids' attention and stimulate their appetite. Penne ArrabbiataOriginating in Rome, Italy, arrabbiata translates to 'angry' due to its bold, spicy flavour. This recipe is easy to make, packed with taste, and affordable, relying on pantry staples. It’s ready in around 20 minutes, perfect for a hassle-free dinner on busy weeknights.Type: Vegetarian, Lactose FreeServes 6Prep Time: 5 minutes Cooking Time: 15 minutesIngredients500g wholemeal penne pasta2 tablespoons olive oil2 garlic cloves, crushed3 small, dried chillies (chopped) or 1 teaspoon chilli flakes1 tin whole tomatoes700ml tomato passataSprinkle of salt1 cup parsley leaves choppedRecipeHeat a large saucepan of water over high heat and bring to a boil. Once boiling add in the penne pasta and cook for approximately 12 minutes until al dente. Drain and set aside. Meanwhile, heat another large saucepan over medium heat. Add in the olive oil and garlic and cook for a couple of minutes until fragrant. Add in the dried chillies or chilli flakes and allow to cook for 1-2 minutes. Add in the whole tomatoes, tomato passata and a pinch of salt. Use a spoon to crush the whole tomatoes. Reduce heat to low and allow the sauce to simmer for 5-10 minutes (or leave for longer if you have extra time – this will enhance the flavour). Once the tomato sauce is ready and the pasta is cooked, add the drained pasta directly into the tomato sauce saucepan. Add the parsley, and stir everything gently to combine. Transfer the pasta to serving bowls and serve immediately. Enjoy!Mix things up for your picky eaters with this Healthy Chickpea Pasta! It’s super easy to whip up and packed with all the nutrients your kid needs. Give it a try and watch them enjoy a delicious and nutritious meal!One-Pan Fast FrittataWhip up this simple frittata in no time, and skip the oven. It’s great for a relaxed weekend breakfast and substantial enough for a light lunch or dinner. Beans and peas work well, but you can use your preferred veggies if you chop them small and pre-cook them a bit.Type: Vegetarian, Gluten FreeServes 2Prep Time: 10 minutes Cooking Time: 10 minutesIngredients150g shelled frozen edamame100g frozen baby peas4 eggsHandful of parsley leaves, torn1 tablespoon olive oil2 spring onions, slicedCracked black pepperFeta cheese, to serveToasted grainy bread, to serveMixed lettuce leaves, to serveRecipeAdd the frozen edamame beans and baby peas to a small bowl. Boil the kettle, then pour over enough hot water to cover the beans and peas. Allow to sit for a couple of minutes until tender and bright green. Drain. Crack the eggs into a jug and whisk well. Add in the edamame, peas, and parsley. Heat a non-stick frying pan over medium heat. Add in the olive oil and spring onions. Fry for a couple of minutes until the spring onions are softened. Pour the egg mixture into the pan over the spring onions. Hold the handle of the pan and rotate the pan slowly on an angle so that the egg is evenly distributed in the pan – no need to stir. Place a lid over the pan and allow to cook for 5-10 minutes. When ready the bottom of the frittata should be set and slightly golden (you can use a spatula to lift up the side and look underneath) and the middle of the frittata should be puffed up and no longer wobbly.To serve, slide the frittata gently out of the pan and onto a plate. Sprinkle it with feta cheese and black pepper. Serve immediately with toasted bread and mixed leaves. Enjoy!Pesto Zoodles With HaloumiZoodles, or zucchini noodles, are a healthy pasta alternative and cook up in no time! For the best results, use a spiralizer to turn the zucchini into long strands, or a vegetable peeler if you prefer zucchini ribbons.Type: Vegetarian, Gluten Free, Contains nutsServes 4Prep Time: 10 minutesCooking Time: 10 minutesIngredients1x 180g block haloumi, cubed 2x 250g punnets red cherry tomatoes, halved3 large zucchinis, spiralised ½ cup homemade pesto, plus extra to serve1 bag baby spinachRecipeHeat a large non-stick frying pan over medium-high heat. Add the haloumi and cook for 2 minutes on each side until golden. Remove from the pan. Add the cherry tomatoes to the frying pan and cook over medium heat for a couple of minutes until softened. Add the spiralised zucchini and stir through. Add the haloumi back into the frying pan as well as the pesto. Stir everything together and continue to cook for another couple of minutes. Stir through half of the baby spinach before removing from the heat. Serve on top of a bed of the remaining baby spinach, and drizzle with a little extra pesto. Enjoy!Give Healthy Feta Pasta a go too! It’s got noodles that kids usually can’t resist, making it a hit at mealtime.The Bottom LinePasta salad for picky eaters is your go-to for a meal that’s both tasty and nutritious, even for the fussiest eaters. With a range of ingredients, you can whip up a balanced dish that’s as healthy as it is delicious.The recipes we’ve covered are super easy to make and can be tailored to include favourite flavours and sneaky veggies. Perfect for any meal, pasta salad can be enjoyed warm or cold, adapting to any taste or dietary need.For more tasty ideas, check out our Recipes section.

Packing lunch for a kindergartener with a picky palate can be tricky, but it’s totally doable with the right ideas. In this blog, we’re sharing fun, healthy lunch options that your little one will actually enjoy. With creative twists and smart choices, you’ll soon have a lineup of meals that are both nutritious and irresistible to even the fussiest eaters. 5 Healthy and Delicious Kindergarten Lunch Ideas for Picky KidsReady to make lunchtime a breeze? Here are some delicious kindergarten lunch ideas for picky eaters that are sure to be a hit!Baby Friendly BircherBircher Muesli is a tasty and versatile meal that’s perfect for the whole family, from babies to older kids. For an extra touch, you can add honey, toasted walnuts, and fresh berries if you're making it for yourself or older children.Type: Vegetarian, Kid Friendly, Baby FriendlyServes 2 (or 4 children)Prep Time: 5 minutes (+ overnight refrigeration) Cooking Time: 0 minutes Ingredients1 pink lady apple1 cup rolled oats½ cup Greek yoghurt½ cup milkSprinkle of cinnamonRecipeGrate the apple, including the apple peel, into a medium-sized mixing bowl. If you are preparing this recipe for your baby, place the oats into a blender and pulse until the oats reach the consistency of flour. If you are preparing this recipe for adults or older children, skip this step and leave the rolled oats as they are. Into the bowl with the grated apple, add the oats, yoghurt, milk and cinnamon and mix well to combine.Cover and place into the fridge to soak overnight. To serve the Bircher muesli the next morning, divide the mixture between 2 bowls. If you are preparing this recipe for children you could divide the mixture between 4-6 small ramekins.Serve immediately and enjoy!Mini Banana MuffinsThese muffins have a sweet frittata-like taste, ideal for a healthy snack for your little ones. We added some colourful mini patty pans to make them extra appealing for kids, but they’re not necessary if you’re using a non-stick muffin tray. Just be sure to remove the patty pan before serving them to your baby.Type: Vegetarian, Gluten Free, Lactose Free, Kid Friendly, Baby FriendlyMakes 24 mini muffinsPrep Time: 5 minutesCooking Time: 15 minutes Ingredients1 cup fresh berries (raspberries, blueberries, chopped strawberries)2 overripe bananas4 eggsMini patty pans (optional)RecipePreheat the oven to 180°C. Line two 12-hole mini muffin trays with patty pans. Place 2 berries into each patty pan. Place the bananas into a mixing bowl. Use a fork to mash the bananas until smooth.Add in the eggs and mash into the banana until well combined. It is ok if a few small lumps remain.Pour the egg mixture into each patty pan.Place into the oven and bake for 15 minutes. The muffins will rise up and then sink again once removed from the oven. Allow the muffins to cool completely before serving. Enjoy!Muffins are a snack that kids can’t resist, so why not keep things exciting with different variations? If you’re looking to mix things up, give this Healthy Pear Muffins recipe a try—it’s a delicious way to keep your little ones enthusiastic about snack time.Bean & Veggie QuesadillasYour kids will go crazy for these veggie and cheese quesadillas—feel free to swap out the veggies for whatever you have or what your kids love. They’re also great with a side of homemade guacamole for dipping. Type: Vegetarian, Kid Friendly Makes 4 (or 8 halves)Prep Time: 10 minutesCooking Time: 15 minutes Ingredients4 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, gratedRecipeHeat 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!Spinach MuffinsThis tasty savoury muffin recipe makes for an ideal lunchbox snack. The spinach is finely chopped with a mild flavour, making it kid-friendly. For younger children, you can bake the mixture in a mini muffin tray, adjusting the bake time to 10-12 minutes.Type: Vegetarian, Kid Friendly, Baby Friendly, SnacksMakes 16 muffinsPrep Time: 10 minutesCooking Time: 20 minutes IngredientsOlive oil spray, for greasing150-200g baby spinach leaves2 eggs¾ cup Greek yoghurt½ cup milk½ cup cheddar or mozzarella cheese, grated 2 cups wholemeal self-raising flourRecipePreheat the oven to 180°C. Use the olive oil spray to grease two 12-hole muffin trays. Add the baby spinach to a large mixing bowl. Use scissors to roughly chop the spinach into small pieces. Add in the eggs, and mix well to combine. Stir through the Greek yoghurt, milk, and cheese. Gently mix in the flour. Try to mix until only just combined, as over-mixing will result in a tough textured muffin. Scoop the muffin mixture into the prepared muffin trays. Place into the oven and bake for 20 minutes until the muffins have risen and are slightly golden. Allow to cool for 5 minutes before removing the muffins from the tray. Allow to cool completely, then serve and enjoy!Kid-Friendly Banana PinwheelsThis snack is fast and easy to prepare for your kids, and it's nutritious enough that you can enjoy some too!Type: Vegetarian, Dairy Free, Kid Friendly, Snacks, Contains NutsMakes 8-10 pinwheelsPrep Time: 5 minutesCooking Time: 0 minutes Ingredients1 wholegrain wrap or tortilla1 heaped tablespoon natural peanut butter1 large banana, peeledRecipeLay out the wrap/tortilla on a flat surface. Spread evenly with the peanut butter. Place the banana along the left side of the wrap/tortilla. Fold the left edge of the wrap/tortilla over the banana, then continue rolling towards the right to enclose the whole banana in the wrap/tortilla. Ensure that you wrap the banana tightly, and press the edge of the wrap/tortilla down firmly at the end to secure it. Use a sharp knife to slice the wrapped banana into thick pinwheels. Place onto the plate with the cut side facing up. Serve immediately and enjoy!Add some variety to your lunch boxes with these Healthy Vegan Banana Pancakes—they're a delicious and nutritious option that everyone will love! Final ThoughtsTurning mealtime into a fun experience for your kindergartener is easier than you think with these kindergarten lunch ideas for picky eaters. By mixing in some exciting, nutritious options, you’ll keep your little one happy and well-fed. The key is to balance taste and health while catering to your child’s picky preferences. These ideas will add variety and excitement to their lunchbox, making every school day a bit more enjoyable and nutritious.Looking for more healthy recipes to please even the fussiest eaters? Check out our Recipes section for more delicious options! 

Check out our top 5 exciting gluten-free recipes that picky eaters will love. Enjoy delicious, hassle-free meals that the whole family will savour and enjoy.Baked Salmon Try this easy technique for cooking salmon next time you're in the kitchen. It creates a wonderfully flavourful dish and is quick to prepare. You can also use it for white fish.Type: Fish, Gluten FreeServes 4Prep Time: 10 minutesCooking Time: 15 minutesIngredients4 thin salmon fillets2 small potatoes, cut into thin slices1 small bulb of fennel, sliced thinly, fronds reserved2 lemons, sliced into roundsTo serve:4 tablespoons Greek yoghurt1 tablespoon lemon juiceHandful parsley leavesHandful dillSalt and pepperRecipePreheat the oven to 220°C. Cut 4 pieces of baking paper and arrange over 2 baking trays.You will be making 4 parcels, one for each piece of salmon. Arrange potato slices along each piece of baking paper, approximately the length and width of the piece of salmon. Top with the salmon and pieces of fennel. Arrange lemon slices along the top of each piece of fish.To fold into a parcel, fold the long sides of baking paper inwards over the filling then fold the two short edges underneath to enclose. You want to trap the air and juice in the parcel so try not to allow any gaps in the baking paper. Bake for 15 minutes until the salmon is cooked through.Whilst the salmon is cooking, mix the yoghurt with the lemon juice and top with fennel fronds.Arrange salmon parcels onto 4 plates and open just before eating to release the steam. Sprinkle over parsley, dill, fennel fronds, salt and pepper. Use the cooked lemon slices to squeeze juice over the cooked salmon. Serve with the lemon yoghurt and Enjoy! Chicken Cashew Nut Stir FryChicken stir fry is a fantastic go-to for busy nights – just one pan and you’ll have dinner on the table in under 30 minutes. For an extra burst of flavour, sprinkle some chilli flakes on top.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! Chicken and Lentil Green CurryA fantastic curry that’s ready in a flash! Perfect for a quick and healthy weeknight dinner. You can make your own curry paste if you like, but this recipe offers a speedy shortcut.Type: Contains Chicken, Gluten Free, Lactose Free, Nut FreeServes 4Prep Time: 5 minutesCooking Time: 20 minutesIngredients1 cup brown rice4 tablespoons good quality store-bought green curry paste1x 400g can light coconut milk200g chicken breast, sliced into bite sized pieces¼ butternut pumpkin, sliced into small pieces1 zucchini, chopped½ red capsicum, chopped1 carrot, sliced into small pieces1x 400g tin lentils, drained and rinsed100g shelled edamame RecipeCook the brown rice according to packet directions.Whilst the rice is cooking, heat a large pot or saucepan over high heat and add the green curry paste. Fry for a couple of minutes until fragrant, then add the coconut milk and bring to a boil.Add in the chicken breast and allow to cook for 3-4 minutes until white. Return the heat to medium and add in all vegetables. Cover the pot and allow it to cook for 5 minutes. Add in the lentils and edamame and cook for another 5 minutes. Ensure the vegetables are cooked through. Serve the curry with the brown rice and enjoy!Rice Noodle Salad With Grilled ChickenFor a delightful weeknight meal, try this easy noodle salad. It’s a breeze to whip up and tastes great cold as leftovers. Sprinkle with chilli flakes and sesame seeds for an added kick and crunch.Type: Contains meat, Gluten Free, Lactose FreeServes 4 Prep Time: 5 minutesCooking Time: 20 minutes (+1 hour to marinate the chicken)Ingredients400g chicken thigh fillets250g dried rice noodles200g frozen shelled edamame1 large cucumber, choppedHandful of Thai basil leaves2 tablespoons olive oil1 head broccoli, choppedFor the dressing/marinade:2 tablespoons miso paste2 tablespoons tahini1 teaspoon honeyJuice of 1 lime2 teaspoons sesame oil¼ cup hot waterRecipeCombine all ingredients for the dressing/marinade into a jar. Close the lid tightly and shake well to combine. Add half of the dressing/marinade into a bowl with the chicken thighs. Stir to combine. Cover and place into the fridge to marinate for at least 1 hour. Set aside the remaining dressing/marinade mix for later. Add the dried rice noodles to a large salad bowl. Cover with boiling water and allow to sit for 10-15 minutes. Add the frozen edamame in the final 5 minutes to cook. Once the noodles have softened, drain the noodles and edamame, then return them to the salad bowl. Add the cucumber and Thai basil into the salad bowl with the noodles and edamame. Meanwhile, heat a grill pan or frying pan over medium to high heat. Add one tablespoon of olive oil. Add the broccoli to the pan and cook for 5 minutes, stirring often. Add a splash of water to the pan and cook the broccoli until just softened. Remove from the pan and add to the salad bowl. Add the remaining olive oil to the pan. Add the marinated chicken thighs to the pan and cook for 4 minutes on each side, until browned and cooked through. Remove from the heat. Pour the remaining dressing/marinade into the salad bowl. Toss gently to combine the noodles and veggies with the dressing. Divide the rice noodle salad between four serving bowls. Slice the grilled chicken thigh and divide between the serving bowls. Serve immediately and enjoy!For a healthier and simpler chicken recipe, click here.Mini Baked Oat CupsIdeal for breakfast or a snack, these mini baked oat cups are sure to be a hit with your little ones. Make them ahead of time and keep in the fridge for several days or freeze for up to a few weeks.Type: Vegetarian, Gluten Free, Dairy Free, Kid Friendly, Baby Friendly, SnacksMakes 18 mini muffinsPrep Time: 5 minutesCooking Time: 15 minutes IngredientsOlive oil spray, for greasing2 overripe bananas1 egg½ cup milk2 cups rolled oatsPinch of cinnamon¾ cup frozen raspberries, thawedRecipePreheat the oven to 180°C. Use the olive oil spray to grease two 12-hole mini muffin trays. Add the bananas to a mixing bowl and use a fork to mash. Add in the egg and mash to combine with the banana. Add in the milk and the rolled oats. Stir until all ingredients are combined. Add in the cinnamon and the raspberries, and thoroughly stir through the oat mixture. Use a tablespoon to scoop the oat mixture into the muffin trays. Ensure that the oat mixture fills each muffin tray hole to the top. Place into the oven and bake for 15 minutes until the oat cups have risen and are slightly golden on top. Let the oat cups sit in the tray for 5 minutes, then remove from the mini muffin tray and allow the oat cups to cool. Enjoy!To keep your meals gluten-free, try these Vegan Banana Pancakes. They're simple to prepare and perfect for breakfast or a snack.Wrapping UpFinding gluten free recipes for picky eaters doesn’t have to be a hassle. With our curated selection of dishes, you can make sure everyone at your table enjoys their meal, no matter their dietary needs or taste preferences. From the tasty baked salmon to the delightful mini baked oat cups, our recipes are designed to please all ages and palates. Let these gluten-free meals transform your picky eaters into enthusiastic diners who look forward to their healthy, delicious options every day!For more healthy recipes, check out our Recipes section.

Trying to get veggies into picky eaters can feel like a game of hide and seek. But what if you could turn those nutritious greens into meals they actually love? We’re sharing some top hidden vegetable recipes that make sneaking veggies into meals simple and enjoyable. With these clever recipes, your little ones will be munching on their greens without even realising it. Ready to make mealtime a bit easier? Let’s explore these tasty solutions!5 Delicious Hidden Vegetable Recipes for Picky EatersCheck out these 5 delicious hidden vegetable recipes that are perfect for turning mealtime struggles into wins. These sneaky dishes will help you add veggies to your family’s diet without any fuss. Let’s get cooking!Green Mac N CheeseLooking for an easy way to sneak some extra green veggies into a family favourite? This recipe is your answer! It makes a big batch, so it’s perfect for meal prepping and lasts up to 5 days in the fridge. If your kids are a bit fussy about veggies, just blend the broccoli into the sauce—no big chunks of broccoli, just delicious, veggie-packed goodness. Give it a go and watch those plates clean up in no time!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 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 the broccoli into the sauce in step 4, instead of half of the broccoli. If using all the broccoli, use a blender to puree the sauce ingredients. Add the reserved pasta water slowly until you have a thick green sauce.Pumpkin Chicken CurryThis recipe is perfect for meal prep—why not double it and freeze some for later? Feel free to mix and match veggies in the curry, and get creative with toppings like toasted cashews, chopped red chilli, a dollop of yoghurt, and extra fresh coriander.Type: Contains Chicken, Gluten FreeServes 4Prep Time: 10 minutesCooking Time: 25 minutes Ingredients2 tablespoons olive oil1 onion, chopped4 medium-sized chicken thigh fillets, chopped into large pieces1 teaspoon garam masala1 teaspoon turmeric1 teaspoon cumin1x 375ml can light evaporated milk½ of a small pumpkin, chopped1 small eggplant, chopped1 zucchini, chopped1x 400g tin lentils, drained and rinsed1 bunch bok choyHandful fresh coriander leavesCooked quinoa, to serveRecipeHeat the olive oil in a large pan over medium to high heat. Add in the onion and chicken and cook, turning often, for 4-5 minutes. Stir in the garam masala, turmeric and cumin. Then pour in the evaporated milk. Add in the pumpkin, eggplant and zucchini. Cover and simmer for 5-10 minutes until the vegetables have softened and the chicken is cooked through. Stir in the lentils, bok choy and coriander. Allow to cook for a further 5 minutes until heated through. Serve the curry alongside the quinoa. Serve immediately and enjoy!To discover a new twist on pumpkin, try this Healthy Pumpkin Pasta recipe.Ratatouille With ChickpeasRatatouille is a classic French vegetable dish that's both easy to prepare and versatile. Enjoy it on its own or as a tasty side with grilled white fish. It’s also fantastic served cold the next day.  Type: Vegetarian, Vegan, Lactose Free, Gluten FreeServes 4-6Prep Time: 5 minutes Cooking Time: 15 minutesIngredients1 tablespoon olive oil1 brown onion, diced1 garlic clove, minced1x400g tin crushed tomatoes1 large zucchini, chopped1 large red capsicum, chopped1 large eggplant, choppedHandful basil leaves, plus extra to serve1x400g tin chickpeas, drained and rinsedSprinkle of salt and pepperRecipeHeat olive oil in a large saucepan over medium heat. Add the onions and garlic and sauté for a couple of minutes until soft. Add the tin of tomatoes and bring to a simmer. Add the zucchini, capsicum and eggplant and reduce the heat to low. Cover the saucepan with a lid and leave to cook for 10-15 minutes, stirring often, until vegetables are softened. Stir through the chickpeas and basil leaves and continue cooking until heated. Sprinkle over the salt and pepper as well as extra basil leaves and serve. Enjoy!Give this Chickpea Scramble recipe a go to boost the nutrition in your meals and support your kids' health. Veggie Gnocchi BakeThis pasta bake is a fantastic twist on a classic, sure to be a hit with everyone. Finely chop the vegetables for a smooth tomato sauce that even fussy kids will enjoy. Type: Vegetarian, Kid FriendlyServes 4Prep Time: 25 minutesCooking Time: 20 minutes Ingredients2 tablespoons olive oil1 onion, finely chopped1 carrot, finely chopped1 stick celery, finely chopped1 clove garlic, crushed1 zucchini, finely chopped1 red capsicum, finely chopped2 tablespoons tomato paste1 ½ cups (375ml) water1x 500g packet gnocchiHandful fresh basil leaves1/3 cup mozzarella cheeseRecipePreheat the oven to 190°C. Heat a large wide saucepan or pot over medium to high heat. Add the olive oil, onion, carrot and celery. Cook for 5 minutes until softened, stirring occasionally. Add in the garlic, zucchini, and capsicum and continue to cook for a further 5 minutes, stirring occasionally. Mix in the tomato paste, and slowly stir in the water. Reduce the heat to medium and allow the sauce to simmer, uncovered, for 10-15 minutes. Meanwhile, heat a large non-stick frying pan over medium to high heat. Add in the gnocchi and cook for 5 minutes, stirring often, until slightly crispy. Remove from the heat. Remove the tomato sauce from the heat. Add the gnocchi into the tomato sauce, along with the basil leaves, and gently stir to combine. Transfer the gnocchi mixture into a large round baking dish. Sprinkle the cheese over the top. Place into the oven and bake for 15-20 minutes until the sauce is bubbling, and the cheese is melted and golden.Serve immediately and enjoy! If serving to children, allow it to cool slightly before serving. Zucchini And Corn SliceThis quick recipe is perfect for a speedy snack or a tasty addition to your kids' school lunch boxes. Type: Vegetarian, Kid Friendly, Baby Friendly, SnacksMakes 15 squaresPrep Time: 5 minutesCooking Time: 40 minutes Ingredients6 eggs1 cup milk1 cup wholemeal self-raising flour2 large zucchini, grated1 cup corn kernelsHandful fresh herbs eg. Coriander, mint½ cup grated cheese (optional)RecipePreheat the oven to 180°C. Line a rectangular baking tray with baking paper.  In a large bowl whisk together the eggs and the milk. Add the flour and whisk until smooth. Add in the grated zucchini, corn, herbs, and cheese (if using). Stir well to combine. Pour the batter into the baking tray. Place into the oven and bake for 35-40 minutes, until puffed up and golden. Remove from the oven and allow to cool completely in the baking tray. Once cooled, cut the zucchini slice into squares and enjoy!Summing UpAdding veggies to your meals has never been easier or tastier! With these hidden vegetable recipes for picky eaters, you can turn mealtime into a fun, health-boosting experience. These recipes not only make healthy eating a breeze but also bring a creative twist to getting essential nutrients. So, get cooking and see how your family will enjoy every bite, all while sneaking in those veggies in the most delicious way! For more healthy recipes, check out our Recipes section. 

If you’re a parent, you’ll be well-acquainted with one of the more hotly debated parenting topics: screen time and kids.On the one hand, screen time helps kids learn, develop creativity and supports social interaction and connection.But too much screen time can negatively impact your child – not just their development but their physical health, too.So how exactly does screen time impact your child’s physical health? And how can you help them develop a positive relationship with screens?How much screen time is OK?The Australian guidelines for screen time are part of its 24-hour movement guidelines. These prescribe the amount of time we should spend each day on physical activity, sleep and screen time to maintain physical and mental health and wellbeing.The screen time guidelines, which are based on seated activity, recommend:no screen time for children under twono more than one hour of screen time for children aged two to fiveno more than two hours of recreational screen time outside of school work from the age of five to 17.But just 17% to 23% of Australian pre-schoolers and 15% of 5 to 12-year-olds meet these recommendations.How screen time affects kids’ diets and healthChildren with higher screen time are more likely to engage in mindless eating and overeating. When they’re distracted by screens, kids can miss important signals from their brains letting them know they’re full.They’re also more likely to crave and eat unhealthier foods. This is driven, in part, by junk food advertising accompanying children’s content on screens.The lesser-known way too much screen time affects a child’s diet is by impacting their sleep. For children and adolescents, adequate sleep is:11 to 14 hours, including naps, for toddlers10 to 13 hours, including naps, for three-to five-year-oldsnine to 11 hours for kids aged five to 13eight to ten hours for teenagers.Research shows a child’s ability to get adequate sleep is impacted by screen time. A review of 67 studies of school-aged children and adolescents found screen time was associated with shorter and later sleep in 90% of the studies reviewed.We need adequate sleep to regulate two essential hormones – ghrelin and leptin – that manage our hunger and appetite. Getting less than our recommended sleep disrupts our appetite hormones, resulting in an increased desire to eat.It also leads to increased impulsive behaviour linked to food choices, which often results in us reaching for foods high in sugar, fats and salt for immediate gratification. So if your child is not getting the sleep they need, there’s a good chance they’ll be using their pester power to satisfy their craving for sugary, fatty and salty foods the next day.Finally, more time indoors looking at screens can mean less time being physically active. Australia’s guidelines recommend children do at least 60 minutes each day of physical activity that makes the heart beat faster (or at least one hour of “energetic play” for pre-schoolers). The 60 minutes doesn’t have to be all in one go – it can be made up of several shorter sessions through the day.What can parents do?Fortunately, there are some practical steps you can take to ensure your child has a healthy relationship with screens and ensure they’re getting enough sleep and physical activity.1. Establish screen time rulesConsider guidelines for your child’s age and cover expectations for where, when and how screens are used. Young kids playing an educational game on a tablet in the family room might be OK, while watching YouTube in the bedroom might not.Make mealtimes and the bedroom at bedtime screen-free zones. Involve your children, particularly teenagers, in the process to ensure everyone follows the rules.2. Spend time outdoorsTry establishing regular time in your family’s schedule for physical activity outdoors, whether a daily visit to the park or sports on the weekend. Making sure your child gets enough physical activity daily also supports their sleep and overall health.Like rule-setting, involving your child in the activity choice will make them more willing to participate.3. Be a role modelKids closely observe and mimic their parents, so the best way to ensure your child has healthy screen time habits is to adopt them yourself. Apply rules to your own screen use at home, including being mindful of being distracted by never-ending notifications.4. Make your child’s bedroom a sleep sanctuaryEnsuring your child’s bedroom is quiet, comfortable and dark enough is essential for a good night’s sleep. This includes being at a comfortable temperature (18°C to 22°C). Store toys and screens in other rooms so your child associates their bedroom with sleep time, not playtime. This article was originally published in The Conversation.

Getting your picky eater to enjoy their veggies can be quite the challenge. But we've got some fantastic recipes that can change that! Vegetarian meals, which focus on fruits, vegetables, grains, legumes, nuts, and seeds, offer a wealth of flavours and nutrients without meat. Here are some easy and delicious vegetarian meals designed to please even the fussiest eaters. These meals are not only nutritious but also fun and flavourful, making dinnertime enjoyable for everyone. Transform Family Dinners – Get Your Hands on This Must-Have Guide Now!Finding family dinners more chaotic than calm? Time to switch things up with Healthy Parents, Healthy Kids by Dr Nick Fuller, an expert on childhood obesity in Australia. This guide is packed with helpful tips and advice to deal with picky eaters and create delicious, wholesome meals the whole family will love.Wave goodbye to dinnertime disputes and say hello to enjoyable, healthy eating. Grab your copy of Healthy Parents, Healthy Kids today and turn family meals into cherished moments of health and happiness.Best Vegetarian Meal Ideas For Picky Eaters: Top 5 PicksThese top five vegetarian meals are so good they’re sure to impress even the pickiest eaters. Let's dive into these recipes and pick out your next meal!Baked FalafelThese easy, homemade falafels are oven-baked, which makes them a healthier option that doesn't require hours at the stove. Also, they freeze well, so you can keep them for up to 2 weeks.Type: Vegetarian, Gluten Free, Lactose FreeMakes 15Prep Time: 5 minutesCooking Time: 30-40 minutesIngredients2 x 400g tin of chickpeas1 white onion, diced1 egg2 tablespoons tahini4 cloves garlic, minced1 handful parsley, stems removed1 large handful coriander, stems removedTahini Yoghurt, to serve½ cup natural yoghurt1 teaspoon tahini1 teaspoon lemon juiceDrizzle of olive oilRecipePreheat the oven to 180°C and line a baking tray with baking paper. Drain and rinse the tins of chickpeas, then add into a food processor. Add all remaining ingredients and blitz until all ingredients are combined and the chickpeas are pulp. Using a teaspoon, form small balls of the mixture and place onto the baking tray. Bake in the oven for approximately 30-40 minutes until golden and crisp on the outside but soft on the inside.To make the tahini yoghurt, combine yoghurt, tahini and lemon juice and mix well. Drizzle with olive oil.Serve the falafel with tahini yoghurt and enjoy! Falafel can be eaten on its own hot or cold, accompanied with fresh hummus, added to salads, or added to salad wraps. The possibilities are endless!Veggie NachosNot up for something complex? Try this instead—it’s fantastic. The quickest nachos to whip up (and they’re vegetarian, too!).Type: Vegetarian, Gluten FreeServes 4 Prep Time: 5 minutesCooking Time: 12 minutesIngredients1x bag plain toasted corn chips or tortilla strips1x 400g tin red kidney beans, drained and rinsed1x 400g tin diced tomatoes (or 1x punnet cherry tomatoes halved, or 3 tomatoes diced)½ cup low fat cheese, shredded¼ cup sliced jalapeños (you can buy these jarred from a large supermarket or delicatessen)Guacamole1 avocadoJuice of half a lemonSprinkle of chilli flakes1 shallot, finely choppedSalt and pepperRecipePreheat the oven to 200°C. Place corn chips into a large baking dish and top with kidney beans and tomatoes. Sprinkle over the jalapenos - don’t worry, they lose their heat as they cook. Cover with the shredded cheese and place into the oven to cook for approximately 12 minutes, until heated through and slightly golden on top.Meanwhile to make the guacamole, spoon the avocado flesh into a small bowl and mash with a fork. Add lemon juice, chilli flakes, shallot and a sprinkle of salt and pepper and mix to combine. Divide the nachos between 4 plates and top each with tablespoons of the guacamole. Serve and enjoy!Tahini SpaghettiTahini adds a rich, nutty flavour and pairs perfectly with this spring-inspired pasta dish. Enjoy it hot or cold, depending on the spring weather! We’ve used hulled tahini in this recipe for extra creaminess. Type: Vegetarian, Vegan, Dairy FreeServes 4Prep Time: 5 minutesCooking Time: 20 minutes Ingredients400g wholemeal spaghetti1 tablespoon olive oil2 cloves garlic, crushed3 tablespoons tahini250g baby Roma tomatoes, halved2 zucchini, peeled into large thin ribbons1x400g tin chickpeas, drained and rinsedHandful fresh parsley leaves, plus extra to serveSprinkle of sesame seeds, to serveRecipeHeat a large saucepan of water over high heat until boiling, then cook the spaghetti for approximately 12 minutes. Ensure that you cook the spaghetti ‘al dente’, so that it is still slightly firm to the bite. Once the spaghetti is cooked, reserve 1 cup of the pasta water, then drain the spaghetti. Return the spaghetti to the large saucepan. Whilst the pasta is boiling, heat a small saucepan over low to medium heat. Add in the olive oil and garlic, and cook for 1-2 minutes. Add in the tahini, and cook for a further 2-3 minutes, whisking to combine. Whisk the reserved pasta water into the tahini sauce, then remove from the heat. Add the tomatoes, zucchini, chickpeas and parsley to the spaghetti in the large saucepan. Pour in the tahini sauce. Stir gently to combine, ensuring that everything is coated in the sauce. Divide the spaghetti between 4 serving bowls. Top with extra fresh parsley and sesame seeds. Enjoy!Roast Carrot SaladA great dish to make in bulk and enjoy for lunches and meals all week long. It’s tasty whether served hot or cold!Type: Vegetarian (Vegan if honey is removed), Gluten Free, Lactose FreeServes 4 Prep Time: 5 minutesCooking Time: 25 minutesIngredients6 medium carrots, skin on, chopped into finger size pieces1 teaspoon olive oil1 teaspoon sumac¼ cup walnuts, choppedHandful of parsleySeeds of 1 pomegranateFor the dressing:1 teaspoon honeyZest and juice of 1 lemon1 tablespoon red wine vinegar1 teaspoon olive oilRecipePreheat the oven to 180°C. Place the carrots evenly in a large oven tray and sprinkle over the olive oil and sumac and mix. Roast in the oven for 15. Add the walnuts to the carrot tray and return to the oven for another 5-10 minutes until golden. To make the dressing, add all dressing ingredients to a small jar and shake until combined. Once the carrots are cooked, remove the tray from the oven. Add the parsley and pomegranate, then pour over the dressing. Toss to combine before serving. Enjoy!Make mealtime more exciting by introducing Carrot Cake to your fussy kid.Vegetarian Rice BowlsWith leftover tahini sauce from the lamb wraps, you can easily build your meal around it. You can do the same with any sauce or dip you have—peanut satay, a favourite dip, or whatever you like. Remember, this is a flexible recipe. Feel free to tweak or swap ingredients as you see fit.Type: Gluten Free, Lactose free, Vegetarian, VeganServes 4Prep time: 10 minutesCooking time: 25 minutesIngredients1 cup brown rice, uncooked (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 the packet directions, then divide it 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. Give Christmas Rice Pilaf a try—it’s not only visually appealing but also packed with delicious flavours. Kids will especially love the fantastic mix of tastes in this dish.Final ThoughtsCooking vegetarian meals for picky eaters can be a fun adventure rather than a challenge. By mixing up flavours, textures, and presentations, you can prepare dishes that are both tasty and nutritious. Add a splash of creativity with different veggies and plant-based proteins in your family’s favourite recipes to gradually broaden their taste buds. With a bit of patience and a lot of persistence, you can turn mealtime struggles into a delightful and healthy experience for everyone at the table. So, get cooking and enjoy the process—happy eating!Ready for more mouth-watering meals? Visit our Recipes page for quick and tasty dishes that everyone will love!Stay informed with the latest strategies, expert tips, exclusive deals, and supportive insights by joining our email list!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.