If your child is a fussy eater, constantly on the go, or struggles to keep up with growth spurts, energy-dense foods might be just what they need. These are foods that pack a lot of calories and nutrients into smaller portions, giving kids more fuel in every bite. Unlike low-calorie foods that fill little tummies too quickly, energy-dense options make it easier to meet children’s nutritional needs without overwhelming them with large volumes of food.The Australian Bureau of Statistics shows that on average, toddlers aged 2–4 take in about 5,800 kJ a day, while teens can be closer to 9,300 kJ. And that’s just what’s reported. Real intakes are probably a bit higher. For highly active kids, athletes, or those with smaller appetites, hitting these targets can be challenging. Energy-dense foods can bridge that gap between what kids eat and what their bodies actually need. A review highlights that diets including nutrient-rich, energy-dense foods not only support healthy growth and brain development but can also improve energy availability for children engaged in sports and active play.In this article, we’ll explore what energy-dense foods are, why they matter for kids, and how to easily incorporate them into meals and snacks at home.Worried About Kids Not Eating Enough? Learn How to Boost Energy Smartly!When kids need more fuel but turn their noses up at food, mealtimes can feel impossible. That’s where Dr Nick Fuller’s Healthy Parents, Healthy Kids steps in. Packed with easy-to-apply strategies, this guide helps parents introduce energy-dense, nourishing foods in ways children actually enjoy, without battles or bribes.Support your child’s growth and energy needs with confidence. Grab your copy of Healthy Parents, Healthy Kids today and learn how to fuel them the right way.What Are Energy-Dense Foods?Energy-dense foods are foods that pack a lot of kilojoules (calories) into a small serving. That means kids get more fuel from less food, which is a big win if they have small appetites, are fussy eaters, or are constantly on the move. Unlike low-calorie foods that can fill little tummies without providing enough energy, energy-dense choices deliver concentrated nutrition in every bite.For growing bodies and busy brains, this extra fuel can make a real difference. Whether your child needs support with healthy weight gain, extra stamina for sports, or just steady energy to get through the school day, energy-dense foods can help meet their needs without overwhelming portion sizes.According to studies, energy density depends heavily on factors like fat content (9 kcal/g) and water content (0 kcal/g). Foods with higher water content, such as vegetables or fruit, have lower energy density, which can help regulate appetite and overall intake. This evidence highlights how including more energy-dense foods can be a practical way to ensure children get enough calories and nutrients while still enjoying satisfying portions.Why Energy-Dense Foods for Kids MatterKids burn through energy quickly. Between growing, learning, and endless play, their bodies need plenty of fuel to keep up. According to the Australian Dietary Guidelines, children’s energy needs vary depending on age, activity level, and growth stage. Including energy-dense foods in your child’s diet can:Support healthy growth and developmentEnergy-dense foods provide the calories and nutrients growing bodies need to develop properly. Protein, healthy fats, and essential vitamins help build strong muscles, bones, and tissues. Regularly including these foods ensures kids meet their daily nutritional requirements without struggling to eat large portions.Provide sustained energy throughout the dayKids need plenty of calories to keep up with school, play, and other activities. High-calorie, nutrient-rich foods spread throughout the day help make sure kids have enough fuel to stay active and engaged. Options like nuts, avocado, whole-grain bread, and cheese are easy to work into meals and snacks, giving children steady energy without overwhelming portions.Help with healthy weight gain when neededSome children, especially picky eaters or highly active kids, may need extra calories to maintain a healthy weight. Energy-dense foods offer a simple way to boost calorie intake without overwhelming them with large meals. This can support steady growth and ensure they are getting enough nutrients.Improve focus and concentration in schoolThe brain relies on a steady supply of energy to function optimally. Energy-dense foods provide the nutrients needed for attention, memory, and learning. Foods like eggs, dairy, and fatty fish can help children stay engaged and perform better in class.Boost physical performance in sports and playActive kids need more calories to fuel movement, sports, and play. Energy-dense foods give them the endurance and strength required for physical activity. Snacks like trail mix, nut butter, or cheese can keep energy levels steady before and after sports.Enhance nutrient intake with essential vitamins and mineralsMany energy-dense foods are also packed with key nutrients like iron, calcium, zinc, and B vitamins. These nutrients support everything from immunity to energy metabolism. By including these foods in daily meals, parents can improve overall diet quality for their kids.Support brain development, thanks to healthy fatsHealthy fats found in foods like avocado, eggs, and fatty fish are crucial for brain growth and function. They aid in cognitive development, mood regulation, and learning abilities. Regularly offering these foods ensures kids get the building blocks their brains need.Types of Energy Dense FoodsHere are some great examples of energy dense foods you can add to your child’s diet:Nuts – almonds, cashews, walnuts, peanutsSeeds – chia, sunflower, flax, pumpkinNut butters – peanut, almond, cashewAvocado – creamy and nutrient-packedCheese – a protein and calcium boostFull-fat yoghurt – opt for plain or Greek stylesWhole milk – richer in calories than reduced-fat versionsCream – adds richness to mealsEggs – versatile and protein-richFatty fish – salmon, mackerel, sardinesChicken with skin – extra flavour and caloriesRed meat – iron-rich fuelOlive oil – drizzle for healthy fatsCoconut oil – energy-boosting medium-chain fatsButter – adds calories and tasteGhee – clarified butter with a nutty flavourDried fruits – raisins, dates, figs, apricotsBananas – easy energy on the goGranola – crunchy and calorie-denseOats – hearty breakfast optionWhole-grain bread – more filling than white breadWraps and tortillas – great for portable mealsDark chocolate – a little treat with antioxidantsTrail mix – the ultimate high-energy snackNot sure which energy-dense foods to include in your child’s meals? Check out these High-Calorie Foods for Fussy Eaters. Perfect for growing bodies and busy brains.Easy Ways to Sneak Energy-Dense Foods into Everyday MealsGetting these foods into your child’s diet doesn’t have to be tricky. Here are some practical tips:Add nut butter to smoothiesMix seeds into yoghurt or oatmealSpread avocado on toast or wrapsUse olive oil when cooking or drizzling over veggiesTop cereal or oatmeal with dried fruit and nutsServe full-fat yoghurt instead of low-fatAdd cheese to sandwiches, eggs, or pastaMake homemade trail mix for snacksInclude eggs at breakfast or in baked dishesBlend a banana with whole milk for a quick drinkWhen to Give Energy-Dense Foods to KidsTiming matters too. Here’s when energy dense foods can be most helpful:Breakfast – kick-start the day with oats, eggs, or yoghurtMid-morning snack – trail mix, fruit with nut butterLunch – sandwiches with cheese, wraps with avocadoAfter-school snack – smoothie, granola bar, or dried fruitPre-sports or activity snack – banana with peanut butter, yoghurtDinner – fatty fish, chicken with skin, or pasta with olive oilBedtime snack – warm milk, yoghurt with fruit, or wholegrain toast with nut butterHow Often Should You Give Energy-Dense Foods to Kids?Energy-dense foods can be included every day as part of a balanced diet. Aim for:Daily in balanced portions – not too much, not too littleWith every main meal – to make sure each plate countsAs 1 to 2 snacks per day – to keep energy levels steadyFinal ThoughtsEnergy-dense foods for kids are a powerful way to fuel growth, learning, and play without overwhelming little appetites. By including nutrient-rich, high-calorie foods in smart portions, parents can help children thrive, whether they need extra fuel for sports, support for steady growth, or just a little more balance in their daily meals. Try adding a few of the options above into your child’s routine. Small changes can make a big difference.Stay ahead with current tips, professional advice, exclusive savings, and priority support!Click HereMeet Dr Nick FullerMy StoryAs a father, I know first-hand that raising healthy and happy children is tricky. Children are fussy, particularly at the end of the day when they are shattered. We also live in a society where companies seek to profit from what we feed our kids; incorrect and damaging advice is pushed on us and marketed towards our children, and we have no time.But with these recipes and resources, you and your children can enjoy simple and well-founded food and lifestyle choices for lifelong health.

Christmas means presents under the tree, but it also means food shared with family and friends. For kids especially, festive food is half the fun of the season, whether it’s decorating biscuits, making fruit Santas, or enjoying a colourful holiday platter. But here’s the catch: while Christmas is known for sugary treats and indulgence, studies show that Aussie kids already consume far more added sugar than recommended, with about 80% exceeding the daily limit set by the World Health Organization (<10%). That’s where a little creativity in the kitchen can make all the difference.The good news? Christmas food for kids can be fun, festive and nourishing. Research suggests that involving children in preparing meals not only encourages them to try new foods but also helps establish healthy eating habits long-term. So whether you’re planning snacks for a Christmas party, making lunchbox-friendly festive bites, or whipping up healthier versions of classic treats, these recipes are designed to keep the holiday magic alive without going overboard on the sugar.Ready to fill the season with delicious, kid-approved Christmas eats? Let’s dive in!Make Christmas Food Joyful and Healthy with Expert TipsThe holidays don’t have to mean sugar overload. Dr Nick Fuller’s Healthy Parents, Healthy Kids helps parents find the balance, offering simple tips to keep Christmas meals festive, fun and nourishing for children. This trusted guide shows how small changes can turn holiday food into positive, stress-free experiences for the whole family.Keep the joy in Christmas without compromising on health. Grab your copy of Healthy Parents, Healthy Kids today and enjoy the season with peace of mind.7 Christmas Food Recipes For KidsWith the festive season just around the corner, it’s the perfect time to get creative in the kitchen. These 7 Christmas food recipes for kids are designed to be fun, simple, and full of flavour. Plus, they sneak in some nutritious ingredients without compromising on taste.Festive Cheese TreesThese playful festive cheese trees are a hit with kids and a clever way to make Christmas snacks a little healthier. Pair them with colourful veggie sticks. Think carrot, celery and cucumber, and a kid-friendly dip like hummus, and you’ve got a festive platter that’s both fun and nutritious. Perfect for lunchboxes, party tables, or grazing boards, these cheese trees keep veggies front and centre while still feeling like a special holiday treat.Type: Vegetarian, Gluten Free, Contains Nuts, Snacks, Kid FriendlyMakes 8 treesPrep Time: 10 minutesCooking Time: 0 minutes Ingredients8 individual light cheese wedges2 tablespoons dukkah seed/spice mix2 long sprigs fresh rosemary, cut into quartersRecipe1. Unwrap each individual cheese triangle. 2. Sprinkle the dukkah onto a small flat plate. Press each cheese triangle into the dukkah mix to coat one side of the cheese. 3. Take one-quarter piece of the rosemary sprig and press into the base of the cheese triangle to make the stem of the tree. 4. Repeat for each cheese triangle. 5. Arrange the cheese trees onto a festive serving plate. Serve immediately and enjoy!Festive Stuffed StrawberriesThese festive stuffed strawberries are a colourful, fun treat that kids will love helping to make. While naturally sweet, they pair perfectly with veggie snacks like carrot sticks, cucumber rounds, and a simple dip to keep the holiday platter balanced and satisfying. Topped with green pistachios and red cranberries, they bring extra festive cheer to any Christmas spread, and are best prepared just before serving to keep them fresh and vibrant.Type: Vegetarian, Gluten Free, Contains Nuts, Snacks, Kid FriendlyMakes 10 strawberriesPrep Time: 10 minutesCooking Time: 0 minutes Ingredients10 medium to large strawberries10 heaped teaspoons cottage cheese¼ cup pistachios, roasted1 tablespoon dried cranberriesRecipe1. Use a small sharp knife to slice off the top of the strawberry, and to carefully remove the core of the strawberry. Recipe2. Use a small spoon to fill each strawberry with one heaped teaspoon of cottage cheese. 3. Chop the pistachios and dried cranberries into small pieces.4. Sprinkle the stuffed strawberries with the pistachios and cranberries, ensuring that they stick to the cottage cheese. 5. Arrange the stuffed strawberries on a festive serving platter. Serve immediately and enjoy!Chocolate StarsThese chocolate stars are a festive favourite that kids will love decorating and eating. Swap out plain chocolate for a mix of dark and milk, then add colourful toppings like crushed pistachios, dried cranberries, or festive sprinkles to make them sparkle for Christmas. Simple, customisable, and a healthier homemade treat, these stars are perfect for adding a sweet touch to your holiday snack table while keeping little hands busy and excited in the kitchen.Type: Vegetarian, Kid Friendly Makes 12 starsPrep Time: 10 minutes Cooking Time: 0 minutes (+2 hours refrigeration) Ingredients1x 12-hole star shaped silicone chocolate mould or ice cube tray1x 200g block dark chocolate½ cup selection of dried fruits and nuts (we chose toasted slivered almonds, pistachios, white chocolate chips and dried cranberries)Recipe1. Break up the chocolate into small pieces and place into a heatproof bowl. 2. Melt the chocolate slowly in the microwave in 20-second bursts, stirring often, until melted. Alternatively, place the bowl of chocolate over a pot of simmering water and stir often until melted. 3. Using approximately half of the dried fruit and nut selection, sprinkle each star-shaped hole of the chocolate mould or ice cube tray with your selection of dried fruits and nuts. 4. Pour enough melted chocolate into each star-shaped hole to cover the fruit and nuts. Sprinkle each star-shaped hole with the remaining fruit and nuts, then top each with the remaining melted chocolate. 5. Hold the ends of the chocolate mould or ice cube tray and firmly tap onto the bench a few times to release any air bubbles.6. Place the chocolate tray into the fridge to set for at least 2 hours. Remove the stars from the mould and keep in the fridge until ready to serve, as they will melt quickly. Enjoy! Christmas Trail MixThis Christmas trail mix is a fun, festive snack that kids can enjoy anytime. Packed with a mix of nuts, seeds, dried fruit, and a sprinkle of festive extras like cranberries or mini chocolate drops, it’s a tasty way to sneak in some healthy ingredients. Easy to prepare in advance and store in an airtight container, it’s perfect for school lunchboxes, after-school munchies, or adding to your holiday snack table.Type: Vegetarian, Vegan, Gluten Free, Lactose Free, Snacks, Contains NutsMakes approximately 12 servesPrep Time: 5 minutesCooking Time: 20 minutes Ingredients2 cups of assorted nuts, seeds, and dried fruits. (We have chosen whole almonds, cashews, pistachios, sunflower seeds, pepitas and dried cranberries)Recipe1. Preheat the oven to 180°C. Line two baking trays with baking paper.2. Arrange the nuts and seeds on the baking paper in a single layer. 3. Place into the oven for 15-20 minutes, until lightly toasted.4. Remove from the oven and allow to cool completely on the baking trays. 5. Once cooled, mix in the dried cranberries. Transfer the trail mix to an airtight container. 6. Enjoy!Christmas Wreath Fruit PlatterThis Christmas wreath fruit platter is a festive showstopper that kids will love helping to assemble. Perfect for sharing at family gatherings or parties, it doubles as a healthy snack or light dessert. For easy transport, pack the chopped fruit and arrange it into a wreath shape when you arrive. You can customise it with seasonal fruit favourites, and make the wreath as big or small as you like. It’s a fun, colourful way to bring a bit of Christmas cheer to the table while keeping things nutritious.Type: Vegetarian, Vegan, Gluten Free, Lactose Free, Kid Friendly Makes 1 wreathPrep Time: 10 minutes Cooking Time: 0 minutes IngredientsAssorted selection of fresh seasonal fruit, chopped into varying sizes. (We chose watermelon, rock melon, honeydew melon, strawberries, cherries, raspberries, and blackberries)Sprigs of fresh mint, to serve Recipe1. Choose a large circular serving plate. Begin by arranging pieces of chopped melon and strawberries into a circular shape around the border of the plate. 2. Top with the smaller pieces of fruit and berries, filling in the gaps until you have created a thick wreath shape fruit arrangement. 3. An optional step to add some extra festive decoration is to slice the watermelon, rock melon, and/or honeydew melon into stars, using a star-shaped cookie cutter. Arrange the stars on top of the wreath. 4. Top the fruit wreath with some sprigs of fresh mint. Serve immediately and enjoy!Sparkling Fruit StarsThese sparkling fruit stars are a fun, festive snack that kids will love helping to make. Bright, colourful, and naturally sweet, they’re a healthy way to add some holiday sparkle to your Christmas table. Perfect for lunchboxes, afternoon snacks, or party platters, these little stars make festive eating both playful and nutritious.Type: Vegetarian, Vegan, Gluten Free, Lactose Free, Kid Friendly Makes 6-8 starsPrep Time: 10 minutesCooking Time: 0 minutes IngredientsOne quarter of a watermelonOne half of a rockmelonOne half of a Honeydew melonAssorted star shaped cookie cutters (choose smaller sized cutters as they are easier to use)ToothpicksRecipe1. Cut each of the melons into thick slices, approximately 1-2cm thick. You want to create slices with as much surface area as possible, to result in the most area for cutting out stars. 2. Remove the skin and seeds. 3. Use the star-shaped cutters to cut out various-sized melon stars. 4. Arrange the largest stars on a serving platter. Top with medium-sized stars, followed by the smallest stars on top. 5. Secure the sparkling star stacks with a toothpick. Serve immediately and enjoy!Strawberry Banana SantasThese adorable strawberry banana Santas are a festive favourite that kids will love helping to make. With bright red strawberries and sweet banana slices, they bring a cheerful pop of colour to your Christmas snack table. Quick to assemble and perfectly portioned for little hands, they’re a healthy, fun, and festive treat that makes holiday snacking extra special. Type: Vegetarian, Gluten Free, Kid Friendly Makes 12Prep Time: 10 minutes Cooking Time: 0 minutes Ingredients12 medium sized strawberries1 large banana 2 tablespoons cottage cheese24 black sesame seedsRecipe1. Slice the stem/leaves off the strawberries to create a flat base for each strawberry. Make another slice parallel to the base, approximately half a centimetre thick. 2. Slice the banana into 12 slices, approximately half a centimetre thick. 3. Place the bottom piece of a strawberry onto a plate. Spread with some cottage cheese to create Santa’s beard. Top with one slice of banana, then the remaining piece of strawberry.  4. Top each strawberry ‘hat’ with a small dollop of cottage cheese. Arrange two black sesame seeds as ‘eyes’ onto the slice of banana. 5. Repeat with the remaining ingredients to create 12 Santas.6. Serve immediately and enjoy!Final ThoughtsWith these fun and healthy Christmas food ideas, mealtimes can be just as magical as the rest of the holiday season. From colourful fruit platters and sparkling stars to festive cheese trees and strawberry banana Santas, there’s something to delight every little foodie. These recipes aren’t just tasty; they’re a chance to get kids involved in the kitchen, sneak in some nutritious ingredients, and make memories along the way. So this Christmas, turn snacking into a celebration and let the kids join in on the festive fun.Looking to make your Christmas meals both festive and nutritious? Discover fun ways to sneak veggies into your kids' plates with our Top Hidden Vegetable Recipes For Picky Eaters. Perfect for the holiday season.Stay informed with fresh tips, expert guidance, unique deals, and tailored support!Click HereMeet Dr Nick FullerMy StoryAs a father, I know first-hand that raising healthy and happy children is tricky. Children are fussy, particularly at the end of the day when they are shattered. We also live in a society where companies seek to profit from what we feed our kids; incorrect and damaging advice is pushed on us and marketed towards our children, and we have no time.But with these recipes and resources, you and your children can enjoy simple and well-founded food and lifestyle choices for lifelong health.

Getting kids to eat their veggies doesn’t have to be a never-ending battle. The secret? Turn them into tasty, fun snacks that feel more like a treat than a chore! Veggie snacks for kids are a clever way to sneak in extra nutrients, keep little tummies full between meals, and encourage healthy eating habits from the get-go.Research shows that only 6% of Australian children eat the recommended daily servings of vegetables, which means most kids are missing out on key vitamins, minerals and fibre every single day. Making veggies fun, colourful and snack-sized can help bridge that gap while keeping snack time exciting.From crunchy veggie chips and colourful skewers to dips that make carrot sticks disappear in seconds, there are loads of kid-approved options that are quick to whip up and perfect for lunchboxes or after-school munchies. Read on for simple, delicious ideas that will make veggies the star of snack time.Struggling to Get Kids to Snack on Veggies? Discover the Secret Today.If veggie snacks always end up untouched, you’re not alone. Healthy Parents, Healthy Kids by Dr Nick Fuller, one of Australia’s top experts on childhood nutrition, shares practical strategies to make vegetables fun, tasty and appealing. From smart presentation to playful approaches, this book shows you how to encourage kids to choose veggies without the fuss.Say goodbye to wasted snacks and hello to healthy habits. Grab your copy of Healthy Parents, Healthy Kids today and turn veggie time into happy time.Importance of Veggie SnacksVeggie snacks are a powerful way to boost kids’ nutrition every single day. Here’s why they matter:Most kids aren’t eating enough veggies – It was mentioned earlier that only about 6% of Australian children meet the recommended daily servings. Veggie snacks help bridge that gap without making mealtimes a battle.Veggies are nutrient powerhouses – Vegetables are packed with vitamins like C and A, minerals such as potassium, and plenty of fibre to keep digestion on track.Too many calories come from ‘discretionary foods’ – Around 29-41% of children’s daily energy intake comes from processed foods high in sugar, salt and saturated fat. Swapping some of these with veggie snacks makes every bite count.Healthy snacking shapes habits for life – Regular exposure to veggies in fun, tasty forms helps kids build a positive relationship with food that can carry into adulthood.Even small swaps, like offering veggie sticks with dip instead of biscuits or chips, can make a big difference in how much goodness your kids get each day.Not sure which veggies to choose? Check out this quick guide to make shopping easier.6 Veggie Snack Recipes To TryHere are 6 veggie snack recipes to try at home, perfect for lunchboxes, after-school bites or weekend grazing plates.Mini Baked Oat CupsPerfect for breakfast or snack time, these mini baked oat cups are a great way to sneak in extra goodness alongside veggie-based options. Pair them with some fresh veggie sticks and dip for a balanced plate, or pack them into lunchboxes as a fibre-rich side to your child’s veggie snacks. They can be made ahead of time and stored in the fridge for a few days, or frozen for weeks, making healthy snacking simple and stress-free.Type: Vegetarian, Gluten Free, Dairy Free, Kid Friendly, Baby Friendly, SnacksMakes 18 mini muffinsPrep Time: 5 minutesCooking Time: 15 minutes IngredientsOlive oil spray, for greasing2 overripe bananas1 egg½ cup milk2 cups rolled oatsPinch of cinnamon¾ cup frozen raspberries, thawedRecipe1. Preheat the oven to 180°C. Use the olive oil spray to grease two 12-hole mini muffin trays. 2. Add the bananas to a mixing bowl and use a fork to mash. Add in the egg and mash to combine with the banana. 3. Add in the milk and the rolled oats. Stir until all ingredients are combined. 4. Add in the cinnamon and the raspberries, and thoroughly stir through the oat mixture. 5. Use a tablespoon to scoop the oat mixture into the muffin trays. Ensure that the oat mixture fills each muffin tray hole to the top. 6. Place into the oven and bake for 15 minutes until the oat cups have risen and are slightly golden on top. 7. Let the oat cups sit in the tray for 5 minutes, then remove from the mini muffin tray and allow the oat cups to cool. Enjoy!Spinach MuffinsThese savoury spinach muffins are a clever way to pack veggies into snack time without any fuss. The spinach is finely chopped and has a mild flavour, making it an easy win for kids who might usually turn up their noses at greens. They’re perfect for lunchboxes, after-school bites, or as part of a balanced snack plate with veggie sticks and dip. For little hands, you can bake the mixture in a mini muffin tray and cook for 10–12 minutes, the ideal kid-sized veggie snack. Type: Vegetarian, Kid Friendly, Baby Friendly, SnacksMakes 16 muffinsPrep Time: 10 minutesCooking Time: 20 minutes IngredientsOlive oil spray, for greasing150-200g baby spinach leaves2 eggs¾ cup Greek yoghurt½ cup milk½ cup cheddar or mozzarella cheese, grated 2 cups wholemeal self-raising flourRecipe1. Preheat the oven to 180°C. Use the olive oil spray to grease two 12-hole muffin trays. 2. Add the baby spinach to a large mixing bowl. Use scissors to roughly chop the spinach into small pieces. 3. Add in the eggs, and mix well to combine. Stir through the Greek yoghurt, milk, and cheese. 4. Gently mix in the flour. Try to mix until only just combined, as over-mixing will result in a tough-textured muffin. 5. Scoop the muffin mixture into the prepared muffin trays. 6. Place into the oven and bake for 20 minutes until the muffins have risen and are slightly golden. 7. Allow to cool for 5 minutes before removing the muffins from the tray. Allow to cool completely, then serve and enjoy! Zucchini and Corn SliceThis easy zucchini and corn slice is a classic kid-friendly way to sneak in veggies while keeping snack time delicious. Packed with flavour and gentle enough for little taste buds, it makes a perfect lunchbox filler or after-school bite. Serve it warm or cold, cut into fingers for easy snacking, and you’ve got a veggie-packed option that feels just as fun as it is nutritious.Type: Vegetarian, Kid Friendly, Baby Friendly, SnacksMakes 15 squaresPrep Time: 5 minutesCooking Time: 40 minutes Ingredients6 eggs1 cup milk1 cup wholemeal self-raising flour2 large zucchini, grated1 cup corn kernelsHandful fresh herbs, e.g. Coriander, mint½ cup grated cheese (optional)Recipe1. Preheat the oven to 180°C. 2. Line a rectangular baking tray with baking paper.  3. In a large bowl, whisk together the eggs and the milk. Add the flour and whisk until smooth. 4. Add in the grated zucchini, corn, herbs, and the cheese (if using). Stir well to combine. 5. Pour the batter into the baking tray. Place into the oven and bake for 35-40 minutes, until puffed up and golden. 6. Remove from the oven and allow to cool completely in the baking tray. Once cooled, cut the zucchini slices into squares and enjoy!Festive Cheese TreesThese fun festive cheese trees are the perfect holiday snack for kids, and they pair beautifully with veggie sides. Pop them on a grazing board with celery, carrot and cucumber sticks, plus a homemade dip like hummus, and you’ve got a balanced spread that feels both healthy and celebratory. They’re easy to scale up, so you can double or triple the batch to feed a crowd while still keeping veggies front and centre at snack time.Type: Vegetarian, Gluten Free, Contains Nuts, Snacks, Kid FriendlyMakes 8 treesPrep Time: 10 minutesCooking Time: 0 minutes Ingredients8 individual light cheese wedges2 tablespoons dukkah seed/spice mix2 long sprigs fresh rosemary, cut into quartersRecipe1. Unwrap each individual cheese triangle. 2. Sprinkle the dukkah onto a small flat plate. Press each cheese triangle into the dukkah mix to coat one side of the cheese. 3. Take one-quarter piece of the rosemary sprig and press into the base of the cheese triangle to make the stem of the tree. 4. Repeat for each cheese triangle. 5. Arrange the cheese trees onto a festive serving plate. Serve immediately and enjoy!Festive Stuffed StrawberriesThese festive stuffed strawberries make a colourful addition to any healthy snack platter for kids. While they’re a sweet option, pairing them with veggie-based snacks like cucumber rounds, carrot sticks and dips helps balance out the spread and keep little tummies satisfied. Topped with green pistachios and red cranberries, they look extra cheerful for the holidays, best prepared just before serving for maximum freshness.Type: Vegetarian, Gluten Free, Contains Nuts, Snacks, Kid FriendlyMakes 10 strawberriesPrep Time: 10 minutesCooking Time: 0 minutes Ingredients10 medium to large strawberries10 heaped teaspoons cottage cheese¼ cup pistachios, roasted1 tablespoon dried cranberriesRecipe1. Use a small, sharp knife to slice off the top of the strawberry, and to carefully remove the core of the strawberry. 2. Use a small spoon to fill each strawberry with one heaped teaspoon of cottage cheese. 3. Chop the pistachios and dried cranberries into small pieces.4. Sprinkle the stuffed strawberries with the pistachios and cranberries, ensuring that they stick to the cottage cheese. 5. Arrange the stuffed strawberries on a festive serving platter. Serve immediately and enjoy!Carrot Cake LoafThis carrot cake loaf is a sweet way to sneak veggies into snack time, making it perfect for kids and adults alike. Moist, flavourful and packed with grated carrot, it’s an easy win for afternoon tea or as a lunchbox treat alongside savoury veggie snacks. It stores well in the fridge for 4–5 days, or you can wrap individual slices and freeze them for up to a month, a handy make-ahead option for busy families.Type: Vegetarian, Gluten Free, Lactose Free, Kid Friendly, Snacks, Contains NutsServes 12Prep Time: 10 minutesCooking Time: 55 minutes Ingredients2 overripe bananas1 cup grated carrot (approximately 2 carrots)2 eggs¼ cup olive oil1/3 cup honey2 cups almond meal1 teaspoon baking powderSprinkle of cinnamonSprinkle of nutmeg¼ cup raisins or sultanasRecipe1. Preheat the oven to 180°C. Line a loaf tin with baking paper.2. In a large bowl, mash the bananas using a fork. 3. Add in the grated carrot, eggs, olive oil, and honey. Mix well to combine. 4. Add in the almond meal, baking powder, cinnamon, nutmeg, and sultanas. Stir gently until all of the ingredients are just combined. Try not to overmix, as this will ensure a light and fluffy loaf. 5. Pour the batter into the prepared loaf tin and spread the top evenly. 6. Place into the oven for 50-55 minutes, until the loaf is browned on top and a skewer inserted into the centre comes out clean.7. Allow to cool slightly before cutting into thick slices. Enjoy!TakeawayVeggie snacks are a simple way to boost kids’ nutrition and make healthy eating fun. With recipes like spinach muffins, zucchini slices and carrot cake loaf, you can sneak in extra serves while keeping snack time tasty. Even small swaps add up, helping kids build healthy habits that last well beyond childhood.Stay informed with fresh tips, expert guidance, unique deals, and tailored support!Click HereMeet Dr Nick FullerMy StoryAs a father, I know first-hand that raising healthy and happy children is tricky. Children are fussy, particularly at the end of the day when they are shattered. We also live in a society where companies seek to profit from what we feed our kids; incorrect and damaging advice is pushed on us and marketed towards our children, and we have no time.But with these recipes and resources, you and your children can enjoy simple and well-founded food and lifestyle choices for lifelong health.

If you’re a parent, you’re probably familiar with one of the most talked-about debates in modern parenting: kids and screen time.Screens can be a powerful tool. They can help children learn, spark creativity, and even support social connections with peers and family.But too much screen time can come at a cost, not just to your child’s development, but also to their physical health.So, how exactly does screen time affect your child’s physical wellbeing? And what can parents do to encourage a healthy balance with devices?How Much Screen Time Is Safe?In Australia, recommended screen time limits are part of the 24-hour movement guidelines. These guidelines outline how much time children should spend each day on physical activity, sleep, and screen-based activities to maintain overall health.For seated screen use, the recommendations are:No screen time for children under twoUp to one hour per day for kids aged two to fiveNo more than two hours per day of recreational screen use for children aged five to 17 (outside of schoolwork)Despite these guidelines, only 17% to 23% of Australian preschoolers and around 15% of 5-to-12-year-olds actually meet the recommended limits.How Screen Time Influences Kids’ Diets and HealthChildren who spend more time in front of screens are more prone to distracted eating. When they’re focused on a device, they can miss the signals from their bodies that tell them they’re full.High screen use is also linked to cravings for less nutritious foods. Exposure to junk food advertising during kids’ shows and online content plays a significant role in shaping these food preferences.Another, less obvious way screen time can affect diet is through sleep disruption. Recommended sleep for children and teens is:Toddlers: 11–14 hours, including napsAges 3–5: 10–13 hours, including napsAges 5–13: 9–11 hoursTeenagers: 8–10 hoursResearch indicates screen time can interfere with a child’s ability to get enough rest. A review of 67 studies found that in 90% of cases, higher screen use was linked to shorter or delayed sleep in school-aged children and adolescents.Sleep is crucial for regulating ghrelin and leptin, two hormones that control hunger and appetite. Inadequate sleep disrupts these hormones, increasing the desire to eat.It also encourages impulsive food choices, which often cause kids to reach for foods high in sugar, fat, and salt. When children don’t get enough sleep, they’re more likely to use their ‘pester power’ to secure sugary or salty snacks the following day.Spending more time indoors with screens often means less time moving and being physically active. Australia’s guidelines suggest children get at least 60 minutes of moderate-to-vigorous activity each day, or for pre-schoolers, an hour of ‘energetic play’. This doesn’t need to be done all at once; several shorter sessions throughout the day are fine.Excessive screen time often pairs with easy, packaged snacks, and before you know it, processed and discretionary foods dominate your child’s diet. To understand how convenience foods hide under the guise of ‘healthy’ and what to watch out for, check out Hooked on Convenience: How Processed Foods Are Hijacking Our Kids’ Health.Practical Steps for Healthy Screen HabitsFortunately, there are simple ways to help your child develop a balanced relationship with screens while ensuring enough sleep and daily activity.Set clear screen rulesCreate guidelines based on your child’s age, covering when, where, and how screens are used. Educational apps in the family room can be fine, but unrestricted YouTube in the bedroom is not. Make mealtimes and bedtime screen-free, and involve your child, especially teenagers, so they understand and follow the rules.Encourage outdoor activitySchedule regular outdoor play or sports, whether it’s daily park visits or weekend games. Being active daily supports better sleep and overall health. Let your child help choose activities to boost participation and enjoyment.Lead by exampleChildren imitate their parents, so modelling healthy screen habits is key. Limit your own screen use, minimise distractions from notifications, and follow the same rules you set for them.Create a sleep-friendly bedroomMake your child’s bedroom a restful space. Keep it quiet, dark, and at a comfortable temperature (around 18–22°C). Remove toys and screens so the room is associated with sleep rather than play.When you slice out distractions, basic health habits like drinking enough water still matter. Learn how to make hydration effortless in Quick Tips to Get Kids Drinking Water More Often.Summing UpBalancing screen time with physical activity and sleep is key to supporting your child’s health and development. Setting clear rules, encouraging outdoor play, modelling healthy habits, and creating a sleep-friendly environment can help your child build a positive relationship with screens while staying active and well-rested. Small, consistent steps make a big difference in fostering lifelong healthy habits.Stay ahead with current tips, professional advice, exclusive savings, and priority support!Click HereMeet Dr Nick FullerMy StoryAs a father, I know first-hand that raising healthy and happy children is tricky. Children are fussy, particularly at the end of the day when they are shattered. We also live in a society where companies seek to profit from what we feed our kids; incorrect and damaging advice is pushed on us and marketed towards our children, and we have no time.But with these recipes and resources, you and your children can enjoy simple and well-founded food and lifestyle choices for lifelong health.

If it feels like your child lives on chicken nuggets, sugary cereals, and snacks that could survive the end of the world, you’re not alone.For many kids, packaged and processed foods aren’t just common; they’re often the only things they’ll agree to eat.So why does this happen, and what can parents do to gently expand their child’s menu?Why Processed Foods Dominate Kids’ PlatesProcessed foods are any foods that have been changed from their original form.Some processing is helpful, like pasteurising milk to make it safe, but ultra-processed foods are a different story. They’re manufactured using techniques that enhance flavour, texture, and longevity, and are usually loaded with added sugar, salt, unhealthy fats, and artificial ingredients.Parents usually recognise the obvious culprits: fast food, chips, and sugary treats. But many ultra-processed foods sneak in under the guise of “healthy” snacks, like flavoured yoghurts, packaged muffins, or breakfast bars.Because they offer little in the way of real nutrition, health experts advise keeping them to a minimum. Still, in Australia, these “discretionary foods” account for close to one-third of the daily energy intake for children.What Makes Processed Foods So Irresistible to Kids?Built-in biologyUltra-processed foods are engineered to be irresistible. The added sugar, salt, and fat trigger the brain’s reward system, releasing feel-good chemicals that make kids want more.Humans are naturally drawn to foods rich in sugar and fat, a survival trait from our hunter-gatherer ancestors, who needed high-energy foods to avoid starvation.Fussy eating habitsAbout half of all children go through a fussy eating stage. This is another inherited survival mechanism: a natural caution against unfamiliar or bitter foods, which could have been poisonous.Fussy eaters often stick to ultra-processed foods like chicken nuggets, chips, and sugary cereals because they’re predictable and safe. Their neutral colours and milder flavours resemble early foods like breastmilk and first solids, making them comforting rather than overwhelming for sensitive taste buds.Marketing powerFrom clever YouTube ads to snacks displayed at eye level in supermarkets, kids are constantly exposed to marketing designed to make them crave and insist on ultra-processed foods.How Processed Foods Affect Kids’ HealthUltra-processed foods can influence children’s health in several ways, including:Nutritional gaps: Kids filling up on processed foods often miss out on vegetables, fruits, whole grains, and lean proteins, leading to diets low in fibre and other essential nutrients for growth.Childhood weight issues: Packed with calories, sugar, salt, and fat, and often served in large portions, ultra-processed foods encourage overeating and weight gain.Long-term risks: Regular consumption of ultra-processed foods is linked to chronic conditions like heart disease, type 2 diabetes, and certain cancers.While unhealthy eating habits can be stubborn, positive changes in diet and lifestyle, even later in childhood, can help reverse some of these effects.Science-Backed Strategies to Encourage Healthier EatingEat togetherFamily meals are a great way to model healthy eating. Sit down together, enjoy the same dishes, and put phones and tablets aside so everyone focuses on food and conversation.Introduce new foods graduallyKids usually need to try a new food several times, often eight to ten, before they’re willing to accept it. Offer them regularly, encourage tasting without pressure, and avoid using dessert as a reward, which can increase preference for treats. Serving meals when kids are slightly hungry (one to two hours after snacks) can also improve willingness to try new foods.Add variety to familiar favouritesKids are more open to new foods when they appear alongside something familiar. Try simple swaps, like lentils instead of beef in bolognese, roasted carrot “chips,” or grated veggies in sauces to gently expand their diet without overwhelming them.Make meals funVisual appeal and playful presentation help kids enjoy healthy foods. Include different colours, textures, and shapes on the plate. Changing the location, like having an outdoor picnic, can also make mealtimes exciting and enjoyable.Want some playful, pressure-free ways to bring joy to the table? Try these Educational Activities About Food For Picky Eaters to turn meals into food adventures.Teach kids about the science of foodHelping children understand, in simple ways, where their food comes from can encourage healthier herbs and vegetables, while older kids can plant, water, and prune, giving them a hands-on connection to food.Explore it: Regular trips to the greengrocer, butcher, or fishmonger let children see, touch, and ask questions about healthy foods.Explain it: For younger kids, frame food in terms of energy: “Wholegrain toast helps you run and play longer.” With older kids, share fun facts, like “Fish contains omega-3 fats that help our brains work better.”Involve kids in cookingGetting children involved in meal prep makes them more curious about healthy foods. Let them pick recipes and take on simple tasks like stirring, chopping, or assembling ingredients.When they help prepare meals, they feel proud of their contribution, and research shows this makes them more likely to eat what they’ve made.Building new habits takes time, roughly two months, so expect some resistance. With consistency and patience, you can gradually shift their preferences from processed snacks to more nutritious foods, helping them develop lifelong healthy eating habits.Wrapping UpKids are drawn to processed foods due to biology, fussy eating habits, and clever marketing. While these foods can affect nutrition and health, parents can encourage healthier choices through family meals, repeated gentle exposure to new foods, making meals fun, teaching about food, and involving children in cooking. With patience and consistency, these strategies can help children develop a more varied, nutritious diet and positive lifelong eating habits.If your child leans heavily on packaged foods, making fresh options more appealing is key. These Innovative Salad Ideas for Kids That Make Veggies Fun show how simple tweaks can make healthy food exciting.Stay ahead with current tips, professional advice, exclusive savings, and priority support!Click HereMeet Dr Nick FullerMy StoryAs a father, I know first-hand that raising healthy and happy children is tricky. Children are fussy, particularly at the end of the day when they are shattered. We also live in a society where companies seek to profit from what we feed our kids; incorrect and damaging advice is pushed on us and marketed towards our children, and we have no time.But with these recipes and resources, you and your children can enjoy simple and well-founded food and lifestyle choices for lifelong health.

If you’ve ever picked up your child from childcare and wondered if they’re living a secret life, you’re not alone.Many parents hear enthusiastic reports from educators about adventurous eating, only to come home to a very different scene. The child who devoured a veggie-packed curry at lunchtime might turn into a picky eater refusing everything but dinosaur-shaped chicken nuggets.While this can be frustrating, it’s completely normal.Here’s why it happens and how you can manage it.How Children Develop Their Tastes and Eating HabitsTo understand why children eat differently at home versus childcare, it helps to look at two key factors shaping their food preferences:Genetics: Our bodies come wired with survival instincts inherited from hunter-gatherer ancestors. This includes ‘food fussiness’, a natural hesitation around unfamiliar or bitter foods to avoid toxins and a preference for sweet, fatty, and protein-rich foods to fuel survival.Eating environment: Kids’ surroundings, including carers’ habits, mealtime routines, social cues, and feeding practices, also play a big role in what they actually eat and enjoy.These two factors interact to determine how fussy a child may be, what foods they like, and how open they are to trying new things.Why Children Eat Differently at ChildcareThe main reason kids behave differently in childcare is the environment. Here’s what often makes childcare meals distinct from home:Childcare follows a set routineScheduled mealtimes teach kids to expect food at predictable times. Meals are designed to align with natural hunger cues and are offered for a limited window, which helps children focus on eating.At home, less structure often leads to snacking that spoils appetite. Distractions like screens can also pull attention away from meals.Peer influence and role modelsChildren are natural imitators. Seeing friends enjoy healthy food encourages them to try it too. Research shows that even placing a preschooler next to a peer who likes a vegetable can slowly change their preference.Carers trained to show enthusiasm for nutritious foods also model positive behaviours like table manners. At home, busy schedules can make it harder for parents to provide the same guidance.Exposure to new foodsChildcare menus follow Australian Dietary Guidelines and intentionally introduce new foods repeatedly, helping children become familiar with a variety of tastes and textures.At home, families often fall into repetitive meal patterns.Limited choicesChildcare meals are served without negotiation, which encourages children to try what’s on offer.At home, negotiations or giving in to preferences can reinforce fussy eating and teach children they can hold out for favourite foods.Some control over eatingChildren have limited control over their day, so refusing foods at home can be a way to assert independence.Childcare gives kids controlled autonomy, like serving themselves from shared platters, which can make them more willing to try new foods.Less pressure at mealtimesAt home, parents often watch every bite, which can create stress. Childcare removes this pressure, letting children eat more freely and experiment with different foods.Struggling to get kids eating well at home? A strong start to the day can make a big difference. Try these Breakfast For Fussy Eaters: Recipes That Actually Work.Six Ways to Bring Childcare-style Eating Home1. Keep a consistent routineServe meals and snacks at regular times, with snacks about two hours before meals. Put away devices so your child can focus fully on eating.2. Model positive behaviourChildren copy what they see. Show excitement for healthy foods and trying new dishes, and they will be more likely to follow suit.3. Make meals visually appealingInclude a mix of colours, textures, and flavours in fun ways. Repetition is key, but it can take eight to ten exposures before a child accepts a new food.4. Offer limited choices creativelyProvide options in a controlled way, like platter-style meals. Avoid giving in to demands, as this reinforces pickiness.5. Encourage independenceLet your child help with meal prep, whether in choosing recipes, washing veggies, or mixing ingredients. Being involved often sparks curiosity to taste what they’ve made.6. Keep mealtimes relaxedEat together as a family when possible. Make trying new foods a calm, enjoyable experience to build positive associations with healthy eating.As kids explore new flavours, offering familiar staples with a twist can really help. These 7 Simple and Delicious Rice Dishes For Picky Eaters are a tasty way to encourage variety while keeping meals comforting.Bringing It All TogetherIt’s completely normal for children to eat differently at childcare and at home. Differences in routine, peer influence, exposure to new foods, and the level of pressure they feel all play a role. Adopting strategies used in childcare, such as keeping a consistent routine, modelling healthy eating, offering limited choices, encouraging independence, and keeping mealtimes relaxed, can help your child explore new foods and enjoy mealtimes more at home.Patience and consistency make a real difference over time, helping reduce mealtime battles and supporting a positive relationship with food.Stay ahead with current tips, professional advice, exclusive savings, and priority support!Click HereMeet Dr Nick FullerMy StoryAs a father, I know first-hand that raising healthy and happy children is tricky. Children are fussy, particularly at the end of the day when they are shattered. We also live in a society where companies seek to profit from what we feed our kids; incorrect and damaging advice is pushed on us and marketed towards our children, and we have no time.But with these recipes and resources, you and your children can enjoy simple and well-founded food and lifestyle choices for lifelong health.

Getting kids to eat their veggies doesn’t have to be a never-ending battle. The secret? Turn them into tasty, fun snacks that feel more like a treat than a chore! Veggie snacks for kids are a clever way to sneak in extra nutrients, keep little tummies full between meals, and encourage healthy eating habits from the get-go.Research shows that only 6% of Australian children eat the recommended daily servings of vegetables, which means most kids are missing out on key vitamins, minerals and fibre every single day. Making veggies fun, colourful and snack-sized can help bridge that gap while keeping snack time exciting.From crunchy veggie chips and colourful skewers to dips that make carrot sticks disappear in seconds, there are loads of kid-approved options that are quick to whip up and perfect for lunchboxes or after-school munchies. Read on for simple, delicious ideas that will make veggies the star of snack time.Struggling to Get Kids to Snack on Veggies? Discover the Secret Today.If veggie snacks always end up untouched, you’re not alone. Healthy Parents, Healthy Kids by Dr Nick Fuller, one of Australia’s top experts on childhood nutrition, shares practical strategies to make vegetables fun, tasty and appealing. From smart presentation to playful approaches, this book shows you how to encourage kids to choose veggies without the fuss.Say goodbye to wasted snacks and hello to healthy habits. Grab your copy of Healthy Parents, Healthy Kids today and turn veggie time into happy time.Importance of Veggie SnacksVeggie snacks are a powerful way to boost kids’ nutrition every single day. Here’s why they matter:Most kids aren’t eating enough veggies – It was mentioned earlier that only about 6% of Australian children meet the recommended daily servings. Veggie snacks help bridge that gap without making mealtimes a battle.Veggies are nutrient powerhouses – Vegetables are packed with vitamins like C and A, minerals such as potassium, and plenty of fibre to keep digestion on track.Too many calories come from ‘discretionary foods’ – Around 29-41% of children’s daily energy intake comes from processed foods high in sugar, salt and saturated fat. Swapping some of these with veggie snacks makes every bite count.Healthy snacking shapes habits for life – Regular exposure to veggies in fun, tasty forms helps kids build a positive relationship with food that can carry into adulthood.Even small swaps, like offering veggie sticks with dip instead of biscuits or chips, can make a big difference in how much goodness your kids get each day.Not sure which veggies to choose? Check out this quick guide to make shopping easier.6 Veggie Snack Recipes To TryHere are 6 veggie snack recipes to try at home, perfect for lunchboxes, after-school bites or weekend grazing plates.Mini Baked Oat CupsPerfect for breakfast or snack time, these mini baked oat cups are a great way to sneak in extra goodness alongside veggie-based options. Pair them with some fresh veggie sticks and dip for a balanced plate, or pack them into lunchboxes as a fibre-rich side to your child’s veggie snacks. They can be made ahead of time and stored in the fridge for a few days, or frozen for weeks, making healthy snacking simple and stress-free.Type: Vegetarian, Gluten Free, Dairy Free, Kid Friendly, Baby Friendly, SnacksMakes 18 mini muffinsPrep Time: 5 minutesCooking Time: 15 minutes IngredientsOlive oil spray, for greasing2 overripe bananas1 egg½ cup milk2 cups rolled oatsPinch of cinnamon¾ cup frozen raspberries, thawedRecipe1. Preheat the oven to 180°C. Use the olive oil spray to grease two 12-hole mini muffin trays. 2. Add the bananas to a mixing bowl and use a fork to mash. Add in the egg and mash to combine with the banana. 3. Add in the milk and the rolled oats. Stir until all ingredients are combined. 4. Add in the cinnamon and the raspberries, and thoroughly stir through the oat mixture. 5. Use a tablespoon to scoop the oat mixture into the muffin trays. Ensure that the oat mixture fills each muffin tray hole to the top. 6. Place into the oven and bake for 15 minutes until the oat cups have risen and are slightly golden on top. 7. Let the oat cups sit in the tray for 5 minutes, then remove from the mini muffin tray and allow the oat cups to cool. Enjoy!Spinach MuffinsThese savoury spinach muffins are a clever way to pack veggies into snack time without any fuss. The spinach is finely chopped and has a mild flavour, making it an easy win for kids who might usually turn up their noses at greens. They’re perfect for lunchboxes, after-school bites, or as part of a balanced snack plate with veggie sticks and dip. For little hands, you can bake the mixture in a mini muffin tray and cook for 10–12 minutes, the ideal kid-sized veggie snack. Type: Vegetarian, Kid Friendly, Baby Friendly, SnacksMakes 16 muffinsPrep Time: 10 minutesCooking Time: 20 minutes IngredientsOlive oil spray, for greasing150-200g baby spinach leaves2 eggs¾ cup Greek yoghurt½ cup milk½ cup cheddar or mozzarella cheese, grated 2 cups wholemeal self-raising flourRecipe1. Preheat the oven to 180°C. Use the olive oil spray to grease two 12-hole muffin trays. 2. Add the baby spinach to a large mixing bowl. Use scissors to roughly chop the spinach into small pieces. 3. Add in the eggs, and mix well to combine. Stir through the Greek yoghurt, milk, and cheese. 4. Gently mix in the flour. Try to mix until only just combined, as over-mixing will result in a tough-textured muffin. 5. Scoop the muffin mixture into the prepared muffin trays. 6. Place into the oven and bake for 20 minutes until the muffins have risen and are slightly golden. 7. Allow to cool for 5 minutes before removing the muffins from the tray. Allow to cool completely, then serve and enjoy! Zucchini and Corn SliceThis easy zucchini and corn slice is a classic kid-friendly way to sneak in veggies while keeping snack time delicious. Packed with flavour and gentle enough for little taste buds, it makes a perfect lunchbox filler or after-school bite. Serve it warm or cold, cut into fingers for easy snacking, and you’ve got a veggie-packed option that feels just as fun as it is nutritious.Type: Vegetarian, Kid Friendly, Baby Friendly, SnacksMakes 15 squaresPrep Time: 5 minutesCooking Time: 40 minutes Ingredients6 eggs1 cup milk1 cup wholemeal self-raising flour2 large zucchini, grated1 cup corn kernelsHandful fresh herbs, e.g. Coriander, mint½ cup grated cheese (optional)Recipe1. Preheat the oven to 180°C. 2. Line a rectangular baking tray with baking paper.  3. In a large bowl, whisk together the eggs and the milk. Add the flour and whisk until smooth. 4. Add in the grated zucchini, corn, herbs, and the cheese (if using). Stir well to combine. 5. Pour the batter into the baking tray. Place into the oven and bake for 35-40 minutes, until puffed up and golden. 6. Remove from the oven and allow to cool completely in the baking tray. Once cooled, cut the zucchini slices into squares and enjoy!Festive Cheese TreesThese fun festive cheese trees are the perfect holiday snack for kids, and they pair beautifully with veggie sides. Pop them on a grazing board with celery, carrot and cucumber sticks, plus a homemade dip like hummus, and you’ve got a balanced spread that feels both healthy and celebratory. They’re easy to scale up, so you can double or triple the batch to feed a crowd while still keeping veggies front and centre at snack time.Type: Vegetarian, Gluten Free, Contains Nuts, Snacks, Kid FriendlyMakes 8 treesPrep Time: 10 minutesCooking Time: 0 minutes Ingredients8 individual light cheese wedges2 tablespoons dukkah seed/spice mix2 long sprigs fresh rosemary, cut into quartersRecipe1. Unwrap each individual cheese triangle. 2. Sprinkle the dukkah onto a small flat plate. Press each cheese triangle into the dukkah mix to coat one side of the cheese. 3. Take one-quarter piece of the rosemary sprig and press into the base of the cheese triangle to make the stem of the tree. 4. Repeat for each cheese triangle. 5. Arrange the cheese trees onto a festive serving plate. Serve immediately and enjoy!Festive Stuffed StrawberriesThese festive stuffed strawberries make a colourful addition to any healthy snack platter for kids. While they’re a sweet option, pairing them with veggie-based snacks like cucumber rounds, carrot sticks and dips helps balance out the spread and keep little tummies satisfied. Topped with green pistachios and red cranberries, they look extra cheerful for the holidays, best prepared just before serving for maximum freshness.Type: Vegetarian, Gluten Free, Contains Nuts, Snacks, Kid FriendlyMakes 10 strawberriesPrep Time: 10 minutesCooking Time: 0 minutes Ingredients10 medium to large strawberries10 heaped teaspoons cottage cheese¼ cup pistachios, roasted1 tablespoon dried cranberriesRecipe1. Use a small, sharp knife to slice off the top of the strawberry, and to carefully remove the core of the strawberry. 2. Use a small spoon to fill each strawberry with one heaped teaspoon of cottage cheese. 3. Chop the pistachios and dried cranberries into small pieces.4. Sprinkle the stuffed strawberries with the pistachios and cranberries, ensuring that they stick to the cottage cheese. 5. Arrange the stuffed strawberries on a festive serving platter. Serve immediately and enjoy!Carrot Cake LoafThis carrot cake loaf is a sweet way to sneak veggies into snack time, making it perfect for kids and adults alike. Moist, flavourful and packed with grated carrot, it’s an easy win for afternoon tea or as a lunchbox treat alongside savoury veggie snacks. It stores well in the fridge for 4–5 days, or you can wrap individual slices and freeze them for up to a month, a handy make-ahead option for busy families.Type: Vegetarian, Gluten Free, Lactose Free, Kid Friendly, Snacks, Contains NutsServes 12Prep Time: 10 minutesCooking Time: 55 minutes Ingredients2 overripe bananas1 cup grated carrot (approximately 2 carrots)2 eggs¼ cup olive oil1/3 cup honey2 cups almond meal1 teaspoon baking powderSprinkle of cinnamonSprinkle of nutmeg¼ cup raisins or sultanasRecipe1. Preheat the oven to 180°C. Line a loaf tin with baking paper.2. In a large bowl, mash the bananas using a fork. 3. Add in the grated carrot, eggs, olive oil, and honey. Mix well to combine. 4. Add in the almond meal, baking powder, cinnamon, nutmeg, and sultanas. Stir gently until all of the ingredients are just combined. Try not to overmix, as this will ensure a light and fluffy loaf. 5. Pour the batter into the prepared loaf tin and spread the top evenly. 6. Place into the oven for 50-55 minutes, until the loaf is browned on top and a skewer inserted into the centre comes out clean.7. Allow to cool slightly before cutting into thick slices. Enjoy!TakeawayVeggie snacks are a simple way to boost kids’ nutrition and make healthy eating fun. With recipes like spinach muffins, zucchini slices and carrot cake loaf, you can sneak in extra serves while keeping snack time tasty. Even small swaps add up, helping kids build healthy habits that last well beyond childhood.Stay informed with fresh tips, expert guidance, unique deals, and tailored support!Click HereMeet Dr Nick FullerMy StoryAs a father, I know first-hand that raising healthy and happy children is tricky. Children are fussy, particularly at the end of the day when they are shattered. We also live in a society where companies seek to profit from what we feed our kids; incorrect and damaging advice is pushed on us and marketed towards our children, and we have no time.But with these recipes and resources, you and your children can enjoy simple and well-founded food and lifestyle choices for lifelong health.

Halloween is almost here, and that means it’s time to make snacks that are as fun (and a little spooky) as the costumes. But research shows that children already consume more added sugar than recommended on a daily basis, and Halloween often sends those numbers skyrocketing.  While the occasional treat is part of the fun, studies also highlight that making food more playful and visually appealing can encourage kids to try and enjoy healthier options. That means spooky-themed snacks don’t just make the table look festive; they might actually get your little monsters munching on something more nourishing. If you’re searching for the best Halloween snacks for kids that balance fun and flavour, you’re in the right place. Keep reading for recipes that will have them laughing, munching, and maybe even asking for seconds.Take the Stress Out of Eating with Healthy Parents, Healthy KidsHalloween doesn’t have to be all about sugar and lollies. With a little creativity, you can turn this spooky season into a chance to make healthier foods exciting and even a bit magical for kids.Healthy Parents, Healthy Kids by Dr Nick Fuller is packed with practical tips for making mealtimes engaging, stress-free, and healthier, without taking the fun out of celebrations. From simple tweaks to playful ideas, his strategies show how small changes can make a big difference in the way kids enjoy food.Grab your copy of Healthy Parents, Healthy Kids today and discover how to turn everyday meals and special occasions like Halloween into fun, healthy experiences the whole family can enjoy.10 Tasty Halloween Snacks For Kids To Try NowWe’ve put together 10 Halloween snacks for kids that are as fun to make as they are to eat and perfect for parties, playdates, or sneaky after-school treats. Each idea adds a pinch of spooky magic to the table while keeping things simple for busy parents.Chocolate StarsGive these chocolate stars a spooky twist for Halloween! Instead of reds and greens, decorate them with orange and purple toppings like dried apricots, blueberries, or Halloween sprinkles. You can even drizzle white chocolate ‘spider webs’ or add candy eyes to make them extra playful. They’re simple, customisable, and a healthier homemade treat that kids will love munching on after trick-or-treating.Type: Vegetarian, Kid Friendly Makes 12 starsPrep Time: 10 minutes Cooking Time: 0 minutes (+2 hours refrigeration) Ingredients1x 12-hole star shaped silicone chocolate mould or ice cube tray1x 200g block dark chocolate½ cup selection of dried fruits and nuts (we chose toasted slivered almonds, pistachios, white chocolate chips and dried cranberries)Recipe1. Break up the chocolate into small pieces and place into a heatproof bowl. 2. Melt the chocolate slowly in the microwave in 20 second bursts, stirring often, until melted. Alternatively, place the bowl of chocolate over a pot of simmering water and stir often until melted. 3. Using approximately half of the dried fruit and nut selection, sprinkle each star shaped hole of the chocolate mould or ice cube tray with your selection of dried fruits and nuts. 4. Pour enough melted chocolate into each star shaped hole to cover the fruit and nuts. Sprinkle each star shaped hole with the remaining fruit and nuts, then top each with the remaining melted chocolate. 5. Hold the ends of the chocolate mould or ice cube tray and firmly tap onto the bench a few times to release any air bubbles.6. Place the chocolate tray into the fridge to set for at least 2 hours. Remove the stars from the mould and keep in the fridge until ready to serve, as they will melt quickly. Enjoy! Strawberry Chocolate BarkTurn this sweet snack into a spooky Halloween treat with just a few tweaks. Swirl dark and white chocolate together for a cobweb effect, then top with dried strawberries, candy eyes or orange sprinkles. Once it sets, break it into creepy-crawly shards for the kids to enjoy. It’s quick, fun, and makes a boo-tiful addition to any Halloween snack table.Type: Vegetarian, Gluten Free, Contains Nuts, Snacks, Kid FriendlyServes 5Prep Time: 10 minutes (+2hrs refrigeration)Cooking Time: 0 minutes Ingredients1 punnet strawberries3 tablespoons natural 100% peanut butter100g 80% dark chocolate Recipe1. Line a baking tray with baking paper. 2. Wash the strawberries and pat dry with a paper towel to remove any excess moisture. 3. Thinly slice the strawberries and arrange the slices in a single layer on the tray. Try to fit the slices as close together as possible so there are no gaps in between. 4. Place the peanut butter into a small bowl and microwave for 15 second increments until the peanut butter is thin and runny. Spread the peanut butter in a thin layer on top of the strawberries. 5. Place into the fridge for at least 1 hour to set. 6. Break the chocolate into small pieces and place into a small bowl. Microwave in 15 second increments, stirring in between, until melted. 7. Spread the melted chocolate in a thin layer on top of the peanut butter. It won’t be perfectly even, but ensure that all the strawberries are covered. 8. Place into the fridge for at least 1 hour until the chocolate is set. 9. Use a large knife to cut the strawberry bark into roughly 10 square pieces. 10. Eat immediately and enjoy!Apple Slice DoughnutsThese apple slice doughnuts are a fresh and spooky twist on a Halloween snack for kids. Simply swap the usual toppings for orange yoghurt, dark chocolate drizzle, or even candy eyes to turn them into monster faces. They’re fun to decorate, perfect for little hands to help with, and a healthier option for balancing out the lollies in their trick-or-treat stash.Type: Vegetarian, Vegan, Dairy Free, Gluten Free, Contains Nuts, Kid FriendlyMakes 10 ‘doughnuts’Prep Time: 10 minutesCooking Time: 0 minutes Ingredients2 large pink lady apples3 tablespoons natural 100% peanut butter3 tablespoons of assorted toppingsRecipe1. Use an apple corer to remove the core of each apple. 2. Place the apple on its side so that the empty core is parallel to your chopping board. Trim off both ends of the apple, then slice the apple into 5 even slices.  3. Place the apple slices, cut side facing up onto a flat chopping board or plate. 4. Spread the top of each slice with peanut butter. 5. Sprinkle the assorted toppings on top of the peanut butter. 6. Serve the apple ‘doughnuts’ immediately and enjoy!Banana Oat CookiesThese banana oat cookies are a simple, tasty, and healthier treat your kids will love. Made with just four ingredients, they’re quick to whip up and perfect for a spooky Halloween snack or an everyday after-school bite. Store them in an airtight container for a couple of days, or pop them in the fridge to keep fresh for up to a week. You can also mix things up by swapping the dark chocolate chips for chunks of 85% dark chocolate or adding some chopped almonds or walnuts for a little extra crunch. Type: Vegetarian, Contains Nuts, Snacks, Kid FriendlyMakes 15 cookiesPrep Time: 10 minutesCooking Time: 15 minutes Ingredients2 large overripe bananas½ cup natural 100% peanut butter1 cup rolled oats¼ cup dark chocolate chips Recipe1. Preheat the oven to 180°C. Line 2 baking trays with baking paper. 2. Add the bananas to a mixing bowl and use a fork to mash. 3. Add in the peanut butter and oats and mix well to combine. Leave the mixture to sit for 5 minutes to allow it to thicken.4. Scoop tablespoons of the mixture onto the prepared baking trays. Use a spoon to flatten and shape the mixture into a rough circle.5. Sprinkle the chocolate chips on top of the cookies. 6. Place the cookies into the oven and bake for 15 minutes, until set and slightly golden. 7. Allow to cool on the baking trays, then enjoy.Hot Cross Bun Bliss BallsGive your kids a tasty twist on a classic treat with these Halloween Hot Cross Bun Bliss Balls. Packed with the warm, spiced flavours of a hot cross bun but in a bite-sized, healthier snack, they’re perfect for little ghouls and goblins to grab between trick-or-treating or at a spooky party. Easy to make and fun to eat, these bliss balls bring a festive Halloween vibe without the sugar overload, and you might even catch the kids asking for seconds. Type: Vegetarian, Vegan, Dairy Free, Contains Nuts, Snacks, Kid FriendlyMakes 15 bliss ballsPrep Time: 15 minutes (+3 hours refrigeration) Cooking Time: 0 minutes Ingredients1 ripe banana½ cup almond butter1 cup rolled oats1 tablespoon chia seeds¼ teaspoon Mixed spice½ teaspoon cinnamonZest of 1 orange2 tablespoons mixed dried fruit and peelRecipe1. Line a large baking tray with baking paper. 2. Add the banana to a mixing bowl and use a fork to mash. Make sure the banana is nice and ripe, meaning it is soft enough to mash easily. Add in the almond butter and mix until smooth. 3. Add the rolled oats, chia seeds, mixed spice, cinnamon, and orange zest. Mix well to combine.  4. Stir in the mixed dried fruit. If the mixture feels too dry, you can add one tablespoon of water or orange juice. The mixture should be only slightly sticky. If it is too wet or sticky, it will make it tricky to roll into balls. 5. Leave the mixture to sit for 5-10 minutes to allow it to thicken slightly.6. Scoop a heaped tablespoon of the mixture and roll it into a ball. Place onto the lined baking tray. Repeat with the remaining mixture until you have approximately 15 bliss balls. 7. Transfer the bliss balls to the fridge. Refrigerate for at least 3 hours until firm.8. Enjoy!Mini Banana MuffinsThese mini banana muffins are the perfect spooky-season snack for little monsters. Naturally sweet and soft, they make a healthy treat that’s easy for kids to hold and enjoy. Using colourful mini patty pans adds a playful touch for Halloween, but they’re optional if you’re using a non-stick muffin tray. For the tiniest ghouls and goblins, simply peel off the pan before serving. Bite-sized, fun, and nutritious, these muffins are sure to be a hit at any Halloween party or after-school snack time. Type: Vegetarian, Gluten Free, Lactose Free, Kid Friendly, Baby FriendlyMakes 24 mini muffinsPrep Time: 5 minutesCooking Time: 15 minutes Ingredients1 cup fresh berries (raspberries, blueberries, chopped strawberries)2 overripe bananas4 eggsMini patty pans (optional)Recipe1. Preheat the oven to 180°C. 2. Line two 12-hole mini muffin trays with patty pans. 3. Place 2 berries into each patty pan. 4. Place the bananas into a mixing bowl. Use a fork to mash the bananas until smooth.5. Add in the eggs and mash into the banana until well combined. It is ok if a few small lumps remain.6. Pour the egg mixture into each patty pan.7. Place into the oven and bake for 15 minutes. The muffins will rise up and then sink again once removed from the oven. 8. Allow the muffins to cool completely before serving. Enjoy!Spinach MuffinsThese spooky spinach muffins are a clever way to sneak some greens into your kids’ Halloween snacks! Soft, savoury, and mildly flavoured, they’re perfect for lunchboxes or a quick grab-and-go treat for little witches and wizards. For extra Halloween fun, bake them in a mini muffin tray so they’re bite-sized. They cook in just 10–12 minutes and are perfect for tiny hands. Nutritious, tasty, and a little bit spooky, these muffins are a win for both kids and parents. Type: Vegetarian, Kid Friendly, Baby Friendly, SnacksMakes 16 muffinsPrep Time: 10 minutesCooking Time: 20 minutes IngredientsOlive oil spray, for greasing150-200g baby spinach leaves2 eggs¾ cup Greek yoghurt½ cup milk½ cup cheddar or mozzarella cheese, grated 2 cups wholemeal self-raising flourRecipe1. Preheat the oven to 180°C. Use the olive oil spray to grease two 12-hole muffin trays. 2. Add the baby spinach to a large mixing bowl. Use scissors to roughly chop the spinach into small pieces. 3. Add in the eggs, and mix well to combine. Stir through the Greek yoghurt, milk, and cheese. 4. Gently mix in the flour. Try to mix until only just combined, as over-mixing will result in a tough-textured muffin. 5. Scoop the muffin mixture into the prepared muffin trays. 6. Place into the oven and bake for 20 minutes until the muffins have risen and are slightly golden. 7. Allow to cool for 5 minutes before removing the muffins from the tray. Allow to cool completely, then serve and enjoy!Date Choc BarsThese spooky date choc bars are a healthier twist on a chocolatey treat your kids will love this Halloween. Stuffed with wholesome ingredients, they’re packed with fibre and healthy fats, making them a satisfying and guilt-free snack for little ghouls and goblins. Easy to make and store, they keep in the fridge for up to a week, ready for a quick grab when the sugar cravings strike. Perfect for Halloween parties or a spooky snack tray, these bars bring all the fun of chocolate without the sugar overload. Type: Vegetarian, Gluten Free, Lactose Free, Contains Nuts, Snacks, Kid FriendlyMakes 10 datesPrep Time: 10 minutesCooking Time: 0 minutes (+2hrs refrigeration) Ingredients10 Medjool dates10 almonds, roasted10 teaspoons 100% natural peanut butter120g 80% dark chocolate¼ cup slivered almonds, roasted and choppedRecipe1. Use a small knife to slice each date open lengthwise and remove the pit. You don’t want to cut all the way through the date, just along one side so that you can remove the pit. 2. Stuff one roasted almond into each date, in place of the pit. 3. Add one teaspoon of peanut butter into each date, adding it into the middle cavity where you have stuffed the roasted almond. 4. Gently pinch each side of the date together to stick the edges together slightly.  5. Place the dates into the fridge whilst you melt the chocolate.  6. Break the chocolate into small pieces and place it into a heatproof bowl. Place into the microwave and heat in 15-second increments. Remove the chocolate from the microwave and stir before heating again. 7. Once the chocolate is just melted, remove from the microwave and stir until smooth. Be careful not to overheat the chocolate as it will turn lumpy. 8. Remove the dates from the fridge. Use a fork to dip one date into the melted chocolate. Ensure the date is evenly coated in a thin layer of chocolate, and allow any excess to drip from the fork back into the bowl. 9. Place the date onto a plate lined with baking paper. Repeat steps 8 and 9 until all the dates are coated in chocolate. Sprinkle the dates with the slivered almonds. 10. Place the dates into the fridge for at least 2 hours until set. Once removed from the fridge, serve immediately and enjoy.Berry Frozen Yoghurt DropsA delicious snack to prepare in advance and keep in the freezer until needed. This is perfect for your little ones to enjoy as the weather gets hotter. We have used berries, but you could also substitute with other seasonal fruit of your choice. Type: Vegetarian, Kid Friendly, Baby Friendly, SnacksMakes approx. 30 Prep Time: 5 minutes (+ 2 hours freezing time)Cooking Time: 0 minutes Ingredients½ cup mixed berries (strawberries, blueberries, raspberries – frozen also works, just allow to defrost slightly)1 cup Greek yoghurtRecipe1. Prepare 2 flat baking trays by lining with baking paper. 2. Add the berries and the yoghurt to a small blender. Blend well until smooth.3. Use a teaspoon to dollop spoonfuls of the yoghurt mixture onto the baking trays. Continue until all the yoghurt mixture has been used. 4. Carefully transfer the trays into your freezer, ensuring that they are sitting flat and level. 5. Allow to freeze for at least a couple of hours. Once frozen, remove the yoghurt drops from the trays and place into a container, then return to the freezer. 6. Serve the yoghurt drops frozen and enjoy!Festive Stuffed StrawberriesThese stuffed strawberries get a spooky makeover for Halloween. Fill them with cream cheese or yoghurt, then decorate with dark chocolate drizzle, orange sprinkles, or candy eyes to turn them into little monster bites. They’re quick to prepare, fun for kids to help assemble, and a slightly healthier Halloween treat that still feels festive and delicious.Type: Vegetarian, Gluten Free, Contains Nuts, Snacks, Kid FriendlyMakes 10 strawberriesPrep Time: 10 minutesCooking Time: 0 minutes Ingredients10 medium to large strawberries10 heaped teaspoons cottage cheese¼ cup pistachios, roasted1 tablespoon dried cranberriesRecipe1. Use a small, sharp knife to slice off the top of the strawberry, and to carefully remove the core of the strawberry. 2. Use a small spoon to fill each strawberry with one heaped teaspoon of cottage cheese. 3. Chop the pistachios and dried cranberries into small pieces. 4. Sprinkle the stuffed strawberries with the pistachios and cranberries, ensuring that they stick to the cottage cheese. 5. Arrange the stuffed strawberries on a festive serving platter. Serve immediately and enjoy!Wrapping UpYou don’t need to go overboard on sugar this Halloween. With some imagination, you can whip up creepy, delicious snacks that kids will happily munch. From mini muffins and bliss balls to choc-stuffed dates and more, these treats mix fun with flavour while sneaking in a little extra nutrition. So grab your little monsters, get creative with creepy shapes and colourful touches, and make this Halloween both playful and guilt-free.Keep on top of things with expert tips, top strategies, exclusive offers, and personalised support!Click HereMeet Dr Nick FullerMy StoryAs a father, I know first-hand that raising healthy and happy children is tricky. Children are fussy, particularly at the end of the day when they are shattered. We also live in a society where companies seek to profit from what we feed our kids; incorrect and damaging advice is pushed on us and marketed towards our children, and we have no time.But with these recipes and resources, you and your children can enjoy simple and well-founded food and lifestyle choices for lifelong health.

Valentine’s Day isn’t just for couples; kids love getting in on the fun too! If you’re looking for the best Valentine’s recipes for kids, you’re in the right place. From delectable cookies and strawberry treats to easy no-bake snacks, there are so many ways to bring a little love into the kitchen.  Cooking together not only makes the day extra special. It’s also a great way to get kids involved, spark their creativity, and sneak in a little hands-on learning. Studies even show that children who help out in the kitchen are more likely to try new foods. So Valentine’s Day is the perfect excuse to whip up something cute and tasty. Ready to find some kid-approved treats that are simple, fun, and full of love? Let’s dive into the sweetest recipe ideas.Explore Stress-Free Eating with Healthy Parents, Healthy KidsMore than cards and cupcakes, Valentine’s Day is a chance to get creative in the kitchen. With a little imagination, even the fussiest eaters can be tempted to try something new when it looks festive and fun.Dr Nick Fuller’s Healthy Parents, Healthy Kids shares loads of clever tricks for making this easier, like playful food games, creative plating, and simple swaps that take the stress out of mealtimes. Mix those ideas with some festive Valentine’s recipes and suddenly you’ve got a day that’s not only fun and tasty, but also good for your child’s health.Grab your copy of Healthy Parents, Healthy Kids to discover even more ways to make mealtimes stress-free and full of love!5 Kid-Friendly Valentine’s RecipesThese 5 kid-friendly Valentine’s recipes are simple enough for children to help with, yet fun and festive enough to make the day feel extra special.Strawberry Chocolate BarkSweet, simple and oh-so-pretty, this strawberry chocolate bark makes the perfect Valentine’s Day treat for kids. It’s quick to whip up and only needs a handful of ingredients. Break it into colourful shards and enjoy straight away, or store in the fridge in an airtight container for up to 3 days. Type: Vegetarian, Gluten Free, Contains Nuts, Snacks, Kid FriendlyServes 5Prep Time: 10 minutes (+2hrs refrigeration)Cooking Time: 0 minutes Ingredients1 punnet strawberries3 tablespoons natural 100% peanut butter100g 80% dark chocolate Recipe1. Line a baking tray with baking paper. 2. Wash the strawberries and pat dry with a paper towel to remove any excess moisture. 3. Thinly slice the strawberries and arrange the slices in a single layer on the tray. Try to fit the slices as close together as possible so there are no gaps in between. 4. Place the peanut butter into a small bowl and microwave for 15 second increments until the peanut butter is thin and runny. Spread the peanut butter in a thin layer on top of the strawberries. 5. Place into the fridge for at least 1 hour to set. 6. Break the chocolate into small pieces and place into a small bowl. Microwave in 15 second increments, stirring in between, until melted. 7. Spread the melted chocolate in a thin layer on top of the peanut butter. It won’t be perfectly even, but ensure that all the strawberries are covered. 8. Place into the fridge for at least 1 hour until the chocolate is set. 9. Use a large knife to cut the strawberry bark into roughly 10 square pieces. 10. Eat immediately and enjoy!Apple Slice DoughnutsThese apple slice doughnuts are a fresh, fun and healthy twist on a Valentine’s snack. They’re great for after school or as a light treat the whole family can enjoy. For a nut-free option, swap the peanut butter for creamy yoghurt, then let the kids get creative with their toppings. Try granola, sunflower seeds, dark chocolate chips or anything colourful and crunchy you’ve got on hand. Type: Vegetarian, Vegan, Dairy Free, Gluten Free, Contains Nuts, Kid FriendlyMakes 10 ‘doughnuts’Prep Time: 10 minutesCooking Time: 0 minutes Ingredients2 large pink lady apples3 tablespoons natural 100% peanut butter3 tablespoons of assorted toppingsRecipe1. Use an apple corer to remove the core of each apple. 2. Place the apple on its side so that the empty core is parallel to your chopping board. Trim off both ends of the apple, then slice the apple into 5 even slices.  3. Place the apple slices, cut side facing up onto a flat chopping board or plate. 4. Spread the top of each slice with peanut butter. 5. Sprinkle the assorted toppings on top of the peanut butter. 6. Serve the apple ‘doughnuts’ immediately and enjoy!Strawberry Banana SantasThese little strawberry banana Santas aren’t just for Christmas. With a Valentine’s twist, they make a super cute and healthy snack for kids. The bright red strawberries and sweet banana slices are perfect for adding a pop of love to your Valentine’s Day spread. They’re quick to assemble, fun for little hands to help with, and just right for festive family snacking. Type: Vegetarian, Gluten Free, Kid Friendly Makes 12Prep Time: 10 minutes Cooking Time: 0 minutes Ingredients12 medium-sized strawberries1 large banana 2 tablespoons cottage cheese24 black sesame seedsRecipe1. Slice the stem/leaves off the strawberries to create a flat base for each strawberry. Make another slice parallel to the base, approximately half a centimetre thick. 2. Slice the banana into 12 slices, approximately half a centimetre thick. 3. Place the bottom piece of a strawberry onto a plate. Spread with some cottage cheese to create Santa’s beard. Top with one slice of banana, then the remaining piece of strawberry.  4. Top each strawberry ‘hat’ with a small dollop of cottage cheese. Arrange two black sesame seeds as ‘eyes’ onto the slice of banana. 5. Repeat with the remaining ingredients to create 12 Santas.6. Serve immediately and enjoy!Chocolate StarsThese chocolate stars are a simple yet impressive Valentine’s treat that kids will love helping to make. Swap out the Christmas colours for pinks, reds and whites. Think freeze-dried strawberries, raspberries or even heart-shaped sprinkles. They’re a healthier homemade option, easy to customise with your child’s favourite fillings, and just the thing to add a little sparkle to your Valentine’s Day spread. Type: Vegetarian, Kid Friendly Makes 12 starsPrep Time: 10 minutes Cooking Time: 0 minutes (+2 hours refrigeration) Ingredients1x 12-hole star shaped silicone chocolate mould or ice cube tray1x 200g block dark chocolate½ cup selection of dried fruits and nuts (we chose toasted slivered almonds, pistachios, white chocolate chips and dried cranberries)Recipe1. Break up the chocolate into small pieces and place into a heatproof bowl. 2. Melt the chocolate slowly in the microwave in 20-second bursts, stirring often, until melted. Alternatively, place the bowl of chocolate over a pot of simmering water and stir often until melted. 3. Using approximately half of the dried fruit and nut selection, sprinkle each star-shaped hole of the chocolate mould or ice cube tray with your selection of dried fruits and nuts. 4. Pour enough melted chocolate into each star-shaped hole to cover the fruit and nuts. Sprinkle each star-shaped hole with the remaining fruit and nuts, then top each with the remaining melted chocolate. 5. Hold the ends of the chocolate mould or ice cube tray and firmly tap onto the bench a few times to release any air bubbles.6. Place the chocolate tray into the fridge to set for at least 2 hours. Remove the stars from the mould and keep in the fridge until ready to serve, as they will melt quickly. Enjoy! Festive Stuffed StrawberriesThese stuffed strawberries are a sweet, bite-sized Valentine’s treat that look as good as they taste. Filled with creamy goodness and topped with colourful extras, they’re perfect for adding a pop of red to your Valentine’s Day dessert platter. Swap the green-and-red Christmas look for romantic touches like pink sprinkles, dark chocolate drizzle or crushed freeze-dried berries. Best enjoyed fresh, they’re a fun and tasty way to celebrate love with the kids. Type: Vegetarian, Gluten Free, Contains Nuts, Snacks, Kid FriendlyMakes 10 strawberriesPrep Time: 10 minutesCooking Time: 0 minutes Ingredients10 medium to large strawberries10 heaped teaspoons cottage cheese¼ cup pistachios, roasted1 tablespoon dried cranberriesRecipe1. Use a small sharp knife to slice off the top of the strawberry, and to carefully remove the core of the strawberry.2. Use a small spoon to fill each strawberry with one heaped teaspoon of cottage cheese. 3. Chop the pistachios and dried cranberries into small pieces. 4. Sprinkle the stuffed strawberries with the pistachios and cranberries, ensuring that they stick to the cottage cheese. 5. Arrange the stuffed strawberries on a festive serving platter. Serve immediately and enjoy!Final ThoughtsValentine’s Day is the perfect excuse to get a little messy in the kitchen and create sweet memories with your kids. Whether it’s colourful chocolate bark, playful apple slice doughnuts or love-themed stuffed strawberries, these recipes are simple, fun and delicious for the whole family. Cooking together not only makes the day feel special, but it also encourages kids to explore new flavours and enjoy healthy foods in creative ways. So grab your aprons, sprinkle on some love, and make this Valentine’s Day one your little ones will always remember.Keep on top of things with expert tips, top strategies, exclusive offers, and personalised support!Click HereMeet Dr Nick FullerMy StoryAs a father, I know first-hand that raising healthy and happy children is tricky. Children are fussy, particularly at the end of the day when they are shattered. We also live in a society where companies seek to profit from what we feed our kids; incorrect and damaging advice is pushed on us and marketed towards our children, and we have no time.But with these recipes and resources, you and your children can enjoy simple and well-founded food and lifestyle choices for lifelong health.