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Itchin' Kitchen

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25.01.2022 Flashback to my fabulous, squishable, pudding cake at 7 months old.... Right after he'd devoured an adult sized portion of eggplant lasagne, or stolen my eating implements So you know ... He was my garbage guts kid. He ate anything and everything that came across his path. Loved every bit of food that hit his tongue ... spicy, highly aromatic or anything else. He'd growl for more and inhale his siblings food if they were too slow. And then he became a toddler. And started ...at times refusing food and being fussy. Not because he hadn't been offered a range of foods, not because there was something wrong, not because of anything I'd done wrong as a parent .... But because it is a TOTALLY NORMAL developmental stage where they start to assert and test out their independence and preferences. So if you have a little one who is being a bit particular about their food, block out those who try to point the finger or make you feel bad, then breathe. It is a phase and for most, with gentle encouragement it will pass, and if it persists, there are lots of ways to help! #fussyeaters #feedingfamilies #foodrefusal #developingnormally #itsaphase

24.01.2022 I am seriously not handling this horror... Who puts coconut on a vanilla slice?! ... This is a bakery 'delight' shared by a friend .... But that's just not ok.... Is it?! Update: Mr 12 says it looks delicious .... May need to rehome him!

22.01.2022 Recovering from a weekend away camping! Hope you had a lovely one and that this week brings you joy

22.01.2022 Which lunchbox would you pick?! A or B? And would you pick differently to your kids? My kids have pretty varying tastes!... A is Will - egg and veg slice and strawberries for lunch, roasted chick peas and zucchini carrot chocolate cake for recess and then sugar snap peas and tomatoes for crunch and sip. B is Ellie - baked beans and Apple for lunch, Hummus, crackers and a bliss ball for recess and a banana for crunch and sip Personally, I'd eat both but I'm leaning towards A because cold baked beans aren't my favourite Happy Monday

21.01.2022 Afternoon tea anyone? We were supposed to be out on a bush walk and family picnic yesterday Perth's weather put a quick end to that idea ... Instead it turned into a lovely afternoon tea and board games There's always a sliver lining X Blueberries, dark choc dipped strawberries, GF pretzels, dry roasted almonds and almond bikkies All gluten free and vegan, plus free from peanuts too Biscuit Recipe https://itchinkitchen.com/2017/04/03/honey-almond-biscuits/ Which treat would you reach for first? ... I went for the blueberries

20.01.2022 #FeelGoodFriday This morning I got to train outdoors, which I haven't done in a couple of years .... It was GLORIOUS ... And now I get to make my body feel even better by filling it right up with Fridge soup for breakfast. Yes. Fridge soup if it's in the fridge it's going in the soup and yes again soup for breakfast Olive oil, onion, garlic, chilli, tumeric, heaps of fresh herbs, beef bones, carrot, celery, zucchini, eggplant, broccoli stalks, tin of tomatoes, tin of cannellini beans plus my soup mix made of red, green, yellow and French split peas and lentils What little thing can you do to help you to feel good today?

16.01.2022 New recipe time! EGGPLANT LASAGNE Except ... I'm told by some that I'm not allow to call it 'lasagne' if it's not made with proper cheese sauce or pasta ... Well ... Ok, it's not traditional lasagne, but I'm still running with it! Whether you're needing an allergy friendly recipe, you're vegan, you are experimenting with more veggies or lower carbohydrate foods, or you need to cut back a little on your saturated fat intake ... We've got you covered ... And it is still really yummy! (P.S ... If eggplant is just a step too far for you, there's some info in there about how to switch out for your pasta sheets!) https://itchinkitchen.com//eggplant-lasagne-with-killer-c/

16.01.2022 Fussy eaters and serving new foods It can do your head in right? Yep. I hear you There's lots of different things you can do to reduce the stress when serving new foods to kids who are fussy/hesitant/scared eaters.... Last night I served a chicken, eggplant and mushroom dish with a tomato sauce. (It was amazing btw ) Now, my kids eat all of these foods cooked into other dishes BUT this one *looks* different and there are BITS (the horror!). That is immediately scary for 2 of them Can you spot the differences between the 2 meals I served? (The one with zoodles is mine in case you weren't sure ) We made sure that we served it together with some safe foods. Pasta and cheese are safe place for most kids. And you'll probably notice that the sauce isn't touching all of the pasta ... So there is something that they can immediately begin to eat before they decide about tasting the main part of the meal. So, my kids all licked their bowls clean right? Yeah, no! BUT ... Did we all sit down to dinner as a family? Yep. Was it high pressure? Nope. Did we bribe, cajole, fight about food? Nope. Did the kids all try the meal. Yes! Did the adults model the eating behaviour we want to see from the kids? Yep. Remember, YOU provide the food, THEY decide what and how much they'll eat. I'd love to know ...What are the safe foods at your place? J x

16.01.2022 Happy #InternationalCoffeeDay For me it is long blacks allll the way ... Mostly a double (but sometimes a triple ) shot.... To avoid the expense and the waste, I pretty much always make my coffee at home (thanks Urban Brew Coffee Pods Australia!) and try to use a reusable cup! How do you take yours?!

16.01.2022 6 years ago today I had a fast growing tumour removed from my thyroid. It was impinging on my windpipe and it was scary But through regular monitoring I know that I am doing well. (And you can hardly see the scar that I was so paranoid about!)... Next check ups are booked for next week. So... If you have been putting off any health checks or screenings ... This is your reminder. Go. Book. Now. Please. Early detection and treatment is SO important Please take care of your health and please share to remind your friends too!

15.01.2022 It's been a tough year for so many. Are you ok? How are you holding up with the added stress?... There is help and there is hope. You are not alone I'm always here to talk ... Who can you find to ask today? J xxx

15.01.2022 I am currently recovering from a nasty bout of gastritis (inflammation of my stomach lining .... would most definitely NOT recommend ) So, today I'm working on getting aaaalllllll the flavour into a soup that will be super delicious and comforting but still kind to my poor sensitive digestive tract. Loads of prebiotics in there ... And I'll add some miso paste tomorrow for even more fermented foods goodness. Garlic, ginger, chillies, turmeric, onion and fresh herbs ... Now I just have to be patient for the next 24 hours while my house smells ah-mazing! Hope you have a wonderful weekend and keep safe in the wild weather Perthians xx

15.01.2022 So I've been busy celebrating turning 38! What an amazing adventure! How thankful I am xx

14.01.2022 My little kitchen was quite busy over the weekend! I batch cook and freeze because ... Well honestly ... It's a survival tactic! I have 4 rapidly growing, VERY active, busy kids so when I cook for them it is with a plan... Everything needs to fill them and give them good stuff (don't mishear me here ... They still get 'party food' occasionally and eat ice creams out with their grandparents!) But for the most part I aim to fill and fuel them with good fats and proteins, complex carbohydrates and lots of fibre. The key word being *fill* it goes some way to stop the "Muuuuuuum I'm hungry" cries!! So if you have very active little ones or you're finding they're constantly hungry and waiting to snack, here's how I do it: *Every where we use flour we use half wholemeal, and if it is for home we replace some of the flour with almond meal *When we make a dough (scrolls & pizza) we make it with high protein yoghurt and boost it with lots of seeds and nutritional yeast *We add veggies to everything ... The base of our pizza sauce is eggplant, the egg slice is packed with zucchini and carrot, the chocolate cake is carrot and zucchini based, the sausage rolls are packed with pumpkin, seeds and eggplant *We snack on things like Hummus, seed butter, bliss balls, hard boiled eggs, roasted almonds *We use fruit as a sweetener where we can to get in longer lasting energy along with extra moisture and fibre too - bananas in pancakes, pureed apple or blueberries in muffins *We make fruit and veg the norm. It's part of every meal and snack, so even when they don't eat huge quantities of it in one sitting, it all adds up over the day. Good luck!!

13.01.2022 Hello and welcome friends - It is fabulous to have you along! I am Jess. Wife and mum to 4 crazy little people. I have a background in psychology and am also a diploma qualified Nutritionist. I am passionate about good nutrition for healthy bodies and mind. I love teaching people about their food, making food less scary for little ones and empowering them to make better choices for their health.... I am a real food advocate (who avoids diet fads and 'supplements'!) and works to educate about food allergies and inclusion. I love to cook, though we have a dozen food allergies and intolerances in our home (ranging from itchy skin through to anaphylaxis), so I have spent many years experimenting with safe and friendly foods that are nutritious and tasty - I'd love to share them with you. I hold one on one consults (in person and via phone/video link) to help with diet management, meal planning and adapting diets to food allergies. And I often run group challenges in partnership with a local fitness trainer to help people look holistically at their health. Come join me!

12.01.2022 Help me out here... This is my order of the goodness of jelly beans (which Peter bought for a competition!) and I don't believe that there is really any debate! However 2 of my children are calling orange the best, and another one blue I may need to disown them!... Do you agree with me?! #theimportantthings

12.01.2022 Anyone else?! Wishing you a wonderful Friday .... ... I am off on an adventure that has been 5 1/2 years in the making! #fridayfun

12.01.2022 Do you know what most Australians are lacking in their diets? .... Fibre. Fibre is critical for our gut and digestive health It helps to keep you feeling fuller for longer, helps to balance your cholesterol and blood sugars and is even thought to contribute to protection against heart disease, diabetes and some cancers What a powerhouse! ... So where do we get it? The simplest answer is plants There's soluble and insoluble fibre as well as resistant starch ... And they all have different roles in your body ... But we actually don't need to get that technical .... as long as you are eating a wide variety of different plants, you'll be getting all of the kinds you need. One really easy way to boost your fibre is by adding lentils and beans to your meat meals. Simply drain and rinse a tin and stick 'em in! Or you could; *Try some new varieties of fruit and veg, *leave the peel on your fruit and veg (but still wash it!), *blend kidney beans into your next Mexican meal, *snack on Hummus and have some raw veggies to dip instead of just crackers. *Add rolled oats to your smoothies *Find a new grain you haven't tried before and experiment (quinoa, buckwheat, teff, sorghum ... There's so many!) When you are increasing your fibre intake it is best to go gently! It'll take your gut bugs a while to adjust to their new food. Increase gradually and keep up your water intake too. Good luck and happy

11.01.2022 How did you spend your public holiday Monday Perth? I spent it in Freo with the critters indulging their love for parkour ... And frankly I'm a little nervous about how sore I'll feel tomorrow. When did I get old?! ...

10.01.2022 Today it is 4 years since my teeny tiny Avo and Mango babies went in At the moment the next article I'm writing for Earth Garden Magazine features the fruits of these gorgeous babies in the recipes ... And I get to sit in their shade as I write Wishing you a fabulous Friday xx

08.01.2022 I know that there are many of you who have followed Itchin' kitchen for quite some time ( by the way!) I'm wondering how well you know my kids by now Can you match the kid to the sandwich?!?!... Will is the biggest ... He's 12 Harry is 2nd ... He's 10.5 (that half is important!) Ellie is 3rd .... She's almost 9, and George is the baby ... He's 6.5 (gulp!) The kids don't eat sandwiches much, but when they do you can be sure of what they'll request! Today's (all on rye) are: *Cheese and Vegemite *Sunflower seed butter *Cream cheese with gherkin, lettuce, carrot & capsicum *Hummus So who can do it?! What are your best guesses? Go!

08.01.2022 Egg slice time Think zucchini slice but with whatever veg you've got on hand! Such a simple, economical family meal... Gluten free, dairy free and vegetarian. High fibre, great protein and heart healthy fats. Plus it's quick and easy to make and goes well from the freezer into lunchboxes Hasn't been one we could have as a family until very recently but to keep up with miss 8's egg ladder challenge she now eats a little piece of this (less than 1/2 a long cooked egg) Recipe https://itchinkitchen.com/2019/06/03/simple-egg-slice/ And yes ... Despite the fact my husband grew up eating something similar with bacon, he's very happy to have this veggie style

07.01.2022 #FridayFunny I think maybe now I love asparagus even more since they give out such good advice ... Happy Friday! Wishing you a wonderful weekend x

07.01.2022 Today is #worldheartday2020 You have probably heard me say before that I have a VERY strong family history of cardiovascular disease (CVD) which is one of the reasons that my diet and exercise, together with regular check ups are SO important to me! I'll be keeping that beast at bay for as long as I can Keeping, or becoming, fit is one of the most important things you can do for your long term heart health.... Next month I am doing the Heart Foundation 's marathon to raise money and awareness BUT fitness and exercise do not need to be organised, fancy or expensive! As much as I love my gym, there are so many (free and easy!) ways to move your body and benefit your heart. Today I had 30 minutes on my own (I know ... #blessed ) so I grabbed my shoes and headed to the new climb at Whitfords Nodes - If you're in Perth it is definitely worth a visit! I ran up and down the stairs to the top 5 times. Got my heart rate right up, used my muscles well and it's done. No cost, and over in 18 minutes!! Don't love stairs? What about a walk? What about dancing? What do YOU love? What makes YOU feel good? The best exercise is simply the one you love and one you'll stick with. Move your body and take care of your heart P.S if you haven't exercised in a long time, you are particularly unfit or have other injury or health complications please go and see your doctor before you start anything strenuous!

07.01.2022 Dear tiny (but rapidly growing) people who live in my home, You can seriously stop eating now. Please and thank you.... Signed, your mummy (who would rather not have to sell a kidney to keep feeding you!) Emergency green groceries to get us through the weekend because they've already been devoured! Are mine the only ones who have stepped up the appetite in the last few weeks?! (Yes, I am very clear that this is a first world problem and yes, I know how very VERY fortune we are!)

05.01.2022 With only a few weeks left of school in Australia, I'll bet that a lot of you are feeling that ol' lunch box fatigue!!! Hang in there! Don't feel pressured to make super fancy lunches (unless that is what you love!) or to have endless variety. Get your kiddos involved, ask them to pick a couple of main things they like (even if it is just their sandwich fillings) as it'll help take away the decision making drain from you, ... Choose some fruit and veg, Make a batch or two of muffins or bikkies to freeze and Buy or make a big batch of yoghurt to put into squeezy pouches/containers. Stick with plain then you can mix up the flavours with fruit. Keep it simple. Remember - mostly kids just want to inhale their food so they can get out to play! Here's a few of our recent lunches - you'll see it is all fairly similar. We have one kiddo who loves variety and one who lives for consistency They're fed and happy! Let me know if you want a recipe for anything in particular and I'll share it with you! J x #lunchbox #keepitsimple #mumlife #feedingfamilies

04.01.2022 Pizza scroll time lunchboxes Packed with lots of good stuff to keep little brains and bodies fuelled during a busy school day Recipe for the dough ... https://itchinkitchen.com//yoghurt-dough-for-pizzas-and-s/ *Options for vegan and gluten free too!

04.01.2022 Can we talk about dates please? I'll try not to get too ranty ... Promise!

02.01.2022 Not food related today. Just a shameless brag because I am so SO happy for my boy. This is Will. He just turned 12. He has not had an easy go. ... As well as multiple, severe and life threatening food allergies, he has to deal with chronic asthma, a myriad of environmental allergies (some of which are severe enough to cause anaphylaxis and for which he is in his 3rd year of immunology treatment) and PCCU. But he consistently works really hard to overcome it all. And this year he had smashed it he came first in his school athletics throwing competition a few weeks back and today he was the Interschool throws CHAMPION I'm not crying, I swear, it's just something in my eye. #raisingresiliantkids