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24.01.2022 LUNCHBOX GOODIES - CHOCOLATE WEET-BIX BITES Recipe 4 kids Weetbix 1/2 cup of seeds (I used pepitas)... 1/2 cup of desiccated coconut 1 cup of medjool dates 2 tbsp cacao/cocoa 1 tbsp honey 1 tbsp water How to make? Add all ingredients into a thermomix or good quality food processor. Blitz well until the mixture starts to come together. Flatten to a baking tray and place into the fridge. Once it has set, cut into small pieces. See more

24.01.2022 SNACKS Lets talk snacks. I have to admit when my eldest son Harry was little, I would always have snacks on hand and they came in very handy when I needed to keep him quiet in the shopping trolley However, over the past few years I have been learning more about feeding and the importance of having structured mealtimes, which includes snacks. I have tried to steer away from using snacks as a distraction, unless I really need to.... When offering a snack, I would recommend for it to be balanced. Which means having a carbohydrate (preferably some wholegrain), a protein, fruit/veggie and I also like to include a little healthy fat. Why is it important to have a balanced snack? It can help to increase satiety, meaning it can keep your child fuller for longer. This means that 10 minutes after your child has eaten, they wont be saying can I have something else and grazing throughout the day. The issue with grazing is that it doesnt really allow for your child to become hungry. We want to be hungry (not over-hungry) at our next meal so that your child is more willing to eat what you have offered and try new foods. It can be offered as a mini meal, if your child isnt big on breakfast for example, having a balanced snack ready for morning tea can help to meet nutrient needs. It exposes your child to different foods and can offer more of a variety. Lets look at some snack ideas... Carbohydrates Wholegrain crackers, homemade muffins, rice cakes, wholegrain toast, homemade pancakes, wholemeal pita, oat bites, homemade slices/bars. Protein Yoghurt, cheese, cream cheese, hummus, boiled egg, cold meats, nut butter, beans, chickpeas, energy balls. Fruits and veggies Choose a variety Healthy fats Avocado, pesto, nuts, nut spreads, seeds. Happy snacking! Feel free to share you favourite snack combos in the comments

23.01.2022 SCENTED PLAY DOUGH First offical day of school holidays I took the boys swimming this morning and we have stayed cool at home making and playing with some Christmas play dough I usually make my play dough in the Thermomix and have added some mixed spice and peppermint essential oil to add some Christmas cheer and of course explore some new smells and sensory engagement ... What Christmas activities have you been doing? See more

23.01.2022 Guaranteed to be full again by the end of the weekend Photo cred: @misterflykids

22.01.2022 TESTING PLATTER Like the way I called this a testing platter and not a tasting platter? Let me explain.... We are just going to take a little taste test By using this type of language it takes away some of the pressure when encouraging your child to try a new food.... Make sure you have some preferred foods on the platter and 1-2 new foods, just small amounts - we dont want to overwhelm. We also used peanut butter and yoghurt so we could change the flavour for taste testing Use a dip that you know your child likes. Get them involved, ask them how they think they could change the taste? This would be great to do in an empty muffin tray (I just need to get a new one because mine has gone rusty ) Have fun taste testing See more

21.01.2022 ONLINE CONSULTATIONS With the end of the year approaching, I have only a few spots left for November and December online consultations. If you are experiencing stressful mealtimes and want some help before the end of the year, please shoot me through an email or DM. I also offer a complimentary 15 minute phone chat, details for this are in my bio.... Hayley x See more

21.01.2022 VEGGIE RICE SLICE Perfect for a meat-free Monday and then use leftovers for school lunches tomorrow Recipe... 1/2 cup of basmati (try not to overcook the rice as this will make the recipe more stodgy) 1 cup of cheddar cheese 1/2 cup of milk 4 eggs 1 carrot 1 zucchini 1/2 red capsicum 1-2 tsp veggie or chicken stock (optional) Pinch of salt and pepper How to make? Preheat oven to 180 degrees celsius. Cook the rice as per instructions. Grate zucchini, carrot and chop capsicum into small pieces. Remove excess water from zucchini. Grate cheese. Whisk eggs and milk together, add veggies and cheese and stir through rice once cooked. Pour into baking dish and cook for around 30 minutes or until cooked through.

20.01.2022 TUESDAY"S TIP LEARN TO LIKE TO VEGGIES This is the number 1 question I get from parents; How do I get my child to try vegetables? ... My tips: Always serve with a preferred food, this helps your child to feel safe and sets them up for a positive mealtime experience. Reassure your child that there is no pressure for them to eat it, you could use the learning plate and let your child explore the new food. Offer in a fun way. Instead of sneaking in veggies, try offering in a fun way. It doesnt have to be over the top, a simple happy face is fine. I have some other examples of this is previous posts. Try different ways of cooking, for example boiled veggies taste very different to roasted veggies, You could also pair with your childs favourite dips and sauces. Never pressure, we also want to avoid any bribing. Have time away from meals to explore vegetables. For example: messy food play, going to the farmers market or cooking with your child. Continue to offer in a positive way and be consistent. I hope you find these tips helpful, remember to be patient and focus on making mealtimes a happy time See more

20.01.2022 VEGGIE PACKED PASTA SAUCE Meat free Mondays call for an easy, quick dinner! I cook up a batch of this every few months and portion in the freezer. Mix with some cheese and its a delicious, veggie packed dinner What are your favourite meat-free dishes? We also love pesto pasta and a veggie frittata ... Recipe 1 cup chopped pumpkin 2 carrots chopped 1 onion finely diced 2 zucchini chopped 1 clove of garlic minced 4 tomatoes quartered Handful of button mushrooms Handful of basil 1 cup chopped baby spinach 1 tin canned tomatoes 1 tbsp tomato paste 2 tsp olive oil How to make? Heat oil in large pan and cook onion and garlic for a few minutes. Add all vegetable except spinach and basil and cook for few minutes. Add canned tomatoes and tomato paste bring to boil then reduce heat, cover and simmer for 15 minutes or until veggies are soft. Add spinach and basil for the last few minutes. Puree in a thermomix, food processor or stick blender. See more

20.01.2022 FREE ONLINE WORKSHOP KEEPING KIDS BALANCED I have joined together with the lovely Steph from @The Wellness Web and Katie from The Hush Co. for a FREE 1hr online workshop. We will be talking all things relaxation, restoring calmness in your home, nutrition, fussy eating, sleep and bedtime routines. ... We will also have an opportunity for Q&A in our private Facebook group. To register link is below https://mailchi.mp/8b7ca9e818a6/85yk6j2spu Hope to see you there

20.01.2022 How much fish should I be eating per week? Aiming to eat fish 2-3 times per week can reduce the risk of a variety of diseases and help to improve our overall health. ... Here are some ways your family can add more fish into your diet: Fish tacos Homemade fish and chips Kid friendly fish or salmon curry Baked salmon with marinate eg: pesto, teriyaki, lemon & butter Fish cakes Homemade fish nuggets Fish pie Fish burgers Salmon burgers Tuna pasta bake Tuna mornay Seafood pasta Homemade dips Canned tuna Canned salmon Sardines (sorry I just cant go there) Please share any of your favourite fish recipes below For more information on fish and mercury levels (what types of fish should be avoided), please see link below. This is especially important for pregnant women and children under 6 yrs. https://www.betterhealth.vic.gov.au//Healt/mercury-in-fish See more

19.01.2022 How to manage the silly season with kids Its that time of the year when the sugary treats are readily available, just this past week Harry has been coming home with treats most days, the kids love to make and give treats to their school friends. Harry wanted to do the same and I was totally fine with that, I have to admit we did little chocolates because I am over candy canes There will be days when your child will exceed their daily sugar intake, ho...wever, I encourage you not to stress too much. After all, its all about having a balance. Studies suggest that restricting foods such as sugary treats can have an adverse effect, we want to give children the tools to self-regulate when eating these types of foods. Here are some of my tips on how to manage the silly season with kids: Stick to the mealtime routine, this means still having the usual b/fast, m/tea, lunch, a/tea and dinner. You may want to serve some of the treats as part of a snack with some fruit and crackers. Meal plan, this helps you to be prepared so that you know you and your family will be eating well most of the time. Try not to comment eg: That is way too much sugar, you cant eat that. Instead try saying Why dont we have some now and then we can put the rest away in a safe place and have some later I usually ask Harry where he would like to put it, that way he gets that sense of control, a lot of the time he forgets about it. You could have a discussion with them about listening to their tummies and when they feel full, this is something I do with Harry. Have some time together in the kitchen to make some healthy treats eg: Christmas fruit or you could make some play dough with different smells and Christmas spices. Ill be posting some fun food Christmas ideas of the next few weeks, stay tuned See more

19.01.2022 Dont forget to register for our upcoming workshop

19.01.2022 DAYCARE MEAL PLANS Did you know that I work with local daycare centres, to help them create nutritious and delicious meal plans that the children love?! If you are looking at giving your meal plan a makeover in 2020 please feel free to shoot me through an email or DM and we can chat more.... Hayley x See more

18.01.2022 The Happy Mealtime Guide Grab your copy of The Happy Mealtime Guide and get access to my top tips and tricks on how to move your child from fussy to flourishing. You may also get some other sneaky bonuses too .. ... Link is below https://mailchi.mp/0ecd18181bd7/cupa8q3noe Hayley x See more

17.01.2022 Stressful mealtimes are a common reality for parents of fussy eaters. When we are stressed, our bodies produce adrenaline, which puts our bodies into the fight or flight response. This then signals our adrenal glands to produce the hormone cortisol, high levels of cortisol will reduce your childs appetite, meaning your child will be less likely to eat. How can we avoid stress during mealtimes?... Think about the role we play as parents, we can often put so much pressure on ourselves which can lead us to become stressed. Instead of focusing on how much food your child is or isnt eating, focus on making the meal an enjoyable experience for the whole family. Having a predictable routine will help your child feel safe and calm. I recommend aiming for 3 meals and 2 snacks per day and having around 2.5 3 hours in-between, where there is no snacking or grazing. Try to keep the mealtime environment calm and relaxed. Turn the TV off, put phones away and try to adopt a happy and calm environment. Try serving family style, this can be a great way to take some of the expectation (possible trigger) away from your child, have the meal in the middle of the table on large plates or bowls and let your child serve themselves. Always make sure there is a preferred food available, this doesnt have to be their favourite food but something that you know they like. This will help to keep them calm and start the meal off on a positive tone, it will also get them to the table without resisting. Start a mealtime ritual, some ideas include: each person says what the favourite part of their day was, have a small pile of questions in the middle of the table and each person has to answer, say a prayer or sing a little song. Keep in short and simple, this not only creates a positive tone for the meal, it also focuses on family connection. I hope these tips help and please feel free to contact me if mealtimes continue to be a source of stress for your family. See more

16.01.2022 So true Credit @mashblox

16.01.2022 Which mum are you?

15.01.2022 CHRISTMAS TREE PIZZA Super easy, fun dinner to make with the kids. We used wholemeal flat bread, cut into large trees and then decorated" with pizza toppings. My boys loved them and its a great way to introduce some colour onto your kids pizza.... Enjoy See more

15.01.2022 That looks about right. Thanks Life of Dad

15.01.2022 Kids books to help with fussy eating Reading story books about food with positive food messages can be a great way to form an interest in exploring new foods. You could link some of the new foods into your daily life. For example; look for the new food in the shop or have it at home for your child to explore; What does it feel like? Smell like? What colour is it? If they are willing to try it then go for it but dont feel disheartened if they are not up to trying it just yet. Focus on building that positive experience around the new food.

12.01.2022 MAKING FOOD FUN I love these little food picks. Not only do they make the food look fun and appealing for your child, they are also great for kids who wont touch a new food. Let your child be a food detective and explore the food through its sensory properties:... What colour is it? What shape is it? How big is it? and then if they feel comfortable: What does it feel like? What does it smell like? What does it taste like? Always start small and underwhelming, just 1 -2 pieces. Have fun See more

11.01.2022 MINI SALMON QUICHES 3 weeks left of the school year Which means not long now until we can have a break from making lunches I made a batch of these salmon quiches on the weekend. I always put aside a couple of hours on the weekend to do some prep - It makes my life much easier during the busy week ... MINI SALMON QUICHES Recipe 1 can of salmon in spring water 180g 100g cheese (grated) 1 onion 300g milk 4 eggs 80g of SR flour (I used spelt with 1 tsp baking powder) How to make? Preheat oven to 180 degrees celsius. Finely dice onion. I chopped in the Thermomix. Whisk eggs and add all ingredients. Mix well. Pour spoonfuls into greased muffin tin. Cook for around 25 - 30 minutes until golden and cooked through. Recipe 1 can of salmon in spring water 180g 100g cheese (grated) 1 onion 300g milk 4 eggs 80g of SR flour (I used spelt with 1 tsp baking powder) How to make? Preheat oven to 180 degrees celsius. Finely dice onion. I chopped in the Thermomix. Whisk eggs and add all ingredients. Mix well. Pour spoonfuls into greased muffin tin. Cook for around 25 - 30 minutes until golden and cooked through.

11.01.2022 The Gift of Happy Mealtimes Have you been considering putting an end to those mealtime battles once and for all but are too busy to get started with Christmas just around the corner? If yes, now is the time to book for January 2020! For a limited time only, I am offering 20% off my in-home and Skype consultations for the month of January, bookings must be made before Tuesday 31st December 2019. ... If you would like qualified, evidence based help to support your child on their feeding journey now would be the perfect time to book in with me. For more information email me on: [email protected] See more

11.01.2022 LUNCHBOX IDEAS Bored of the same sandwiches? Ive put together a list of sandwich fillings that are super nutritious and will add more variety into the school lunchbox. Tag a mum who might be need some lunchbox inspo

08.01.2022 BANANA & CHOC CHIP LOAF Made this delicious loaf today for a play date we have tomorrow Had to test it with a cup of tea of course Recipe... 1 cup of wholemeal spelt 1/2 cup of white spelt 2 tsp baking powder 1 tsp baking soda 3 ripe bananas 1 egg 1/3 cup melted butter 1/3 cup of honey 1 tsp vanilla extract (optional) 1/3 cup of dark choc chips How to make? Place bananas, egg, honey, butter and vanilla extract in a food processor and mix. Add all dry ingredients into a bowl and mix well. Stir through wet mixture into the dry mix and pour into a loaf tin. Bake on 180 degrees celsius for around 30 minutes or until cooked through.

08.01.2022 Watermelon Christmas Trees Its going to be another hot day in Perth today We will be cooling down with some cold watermelon You could offer these frozen too

08.01.2022 THE LEARNING PLATE This is a great tool to use at mealtimes when you are trying to encourage your child to try a new food and avoid the mealtime power struggle. Have the learning plate ready or you could have a section on their usual plate if they are comfortable with that. Explain to them that they are just going to learn about the new food (no pressure for them to eat it) however if they feel comfortable to try it then by all means go ahead. Explore the food, smell, texture, colour etc. This allows them to build confidence in the new food, they are already working up the steps to eating through exploration.

05.01.2022 SAVOURY MUFFINS Nutritious muffins to fill your little ones tummy. Harry wants to run off and play with his friends at lunch so having something that is quick to eat but still filling and nutritious is a win win! Ps: They are baby capsicums not chilli ... Recipe 250g flour (I used half white spelt, half wholemeal spelt) 2 tsp baking powder 1 tsp baking soda Pinch of salt 100g tasty cheese 100ml olive oil 120ml milk 2 eggs 200g veggies (we used carrot, broccoli & corn) How to make? Preheat oven to 180 degrees Celsius Grease muffin tin Grate cheese, set aside Chop veggies Mix all wet ingredients together Mix all dry ingredients together Add wet to dry mix and include cheese and veggies Mix well and spoon into muffin tin Bake for around 25 minutes or until cooked through See more

04.01.2022 FAMILY MEALS This is something that I talk about a lot with the families I work with. But.. I understand that it can sometimes be challenging with our busy schedules. I encourage families to do this as often as they can, 3-5 times per week would be ideal and if only one parent is available at the time that is completely fine. You also dont have to make dinner the only meal you eat together as a family, breakfast might be a good time for you to eat tog...ether. Understand what works best for your family. If you want to look more into the research around family meals, I encourage you to jump over to @ellyn_satter_institute Hayley x See more

04.01.2022 Cauliflower chicken nuggets I'm putting a spin on the usual chicken nugget recipe by adding some cauliflower and wholemeal goodness for a nutritional boost. I baked these in the oven, however, you could coat them in breadcrumbs and lightly pan fry if you want to make them crunchy. This recipe will freeze great too.. bonus! ... Ingredients 500g chicken mince 150g cauliflower (grated) 60g wholemeal breadcrumbs 1/2 onion 1/2 tsp dried herbs How to make? Preheat oven to 190 degrees celsius. Finely dice onion (I chopped in the thermomix). Grate cauliflower or you could use pre-made cauliflower rice (I chopped in the thermomix). Add all ingredients into a large bowl and mix together. Roll into small balls and place onto baking tray, flatten a little with a spoon. Drizzle with a small amount of olive oil. Cook for around 20- 25 minutes until golden brown. See more

04.01.2022 3 INGREDIENT CHOCOLATE TAHINI BALLS This recipe is so easy and the perfect little treat to put in the school lunchbox Recipe... 1 cup of medjool dates 60g tahini 2 tbsp cacao How to make? Add all ingredients into a food processor or Thermomix until the mixture starts to come together (you may need to add a tbsp of water). Roll into small balls. Enjoy

03.01.2022 PHONE CONSULTATIONS Phone consultations are available for families Australia wide. During the phone consult we can discuss: Current mealtime behaviour. How to manage mealtime power struggles.... Mealtime routines. Tips on how to encourage your child to try new foods. General nutrition advice. For more information please email me on [email protected] or DM. Hayley x See more

03.01.2022 BURGERS ON A STICK How cool do these deconstructed burgers look? My boys loved them Preparing food in manageable bites can help towards setting your child up for a successful meal.... I used meatballs and toast and the boys helped to put them together.

02.01.2022 WINTER BREAKFAST CRUMBLE Delicious apple and berry winter crumble, serve with some yoghurt and a drizzle of honey 6 Granny Smith apples... 1 cup of frozen berries 1 teaspoon of cinnamon 1 cup of rolled oats 1/2 cup of almond meal 1/4 cup of desiccated coconut 3 tbsp of butter How to make? Preheat oven to 180 degrees celsius. Chop apples into small 1-2 cm pieces. Place apples and mixed berries into a baking dish and sprinkle with 1/2 tsp of cinnamon (if you want to stew apples you can, this is the quick version). Add all other ingredients into a large bowl and rub together to make crumble using fingers. Cook in the oven for 20 - 25 minutes. Serve we yoghurt and a drizzle of honey. (I didnt use any sugar in this recipe but you could add 1 -2 tbsp of brown sugar if needed). See more

02.01.2022 HELLO 2020... Weve been a little bit quiet over here but Im officially getting back into work and wanted to share some exciting news with you... Towards the end of last year, I was getting lots of requests from parents about their childs fussy eating, but also I was finding that parents really wanted help with meal ideas and general nutrition inspiration.... So, I have decided to build a membership that can help with all of this! How it works? You will receive weekly family friendly meals plans. You will receive lots of healthy lunchbox and snack ideas. There will be a monthly masterclass, the focus will be around fussy eating. However, I will also be covering other childrens nutrition topics. I will host a weekly "ask your question" segment where you can ask me specific questions relating to childrens nutrition. Discounted membership price for private consultations. Because this is brand new, Ill be running a "beta launch" which means youll get in at a heavily discounted price of $19.95 per month (no lock in contract, I promise). Guys this works out to be 1 coffee per week So, if you want to get on track for 2020, put an end to those mealtime battles, have all of your meal ideas planned and boost your familys nutrition, Id love you to join me If you would like to hear more about this, what to expect, when it will launch, all the deets. Click on the link below: https://mailchi.mp/5a4d82c653c2/szli1u7h42 Or if you have any specific questions please feel free to DM or comment below x See more

01.01.2022 Cauliflower chicken nuggets Im putting a spin on the usual chicken nugget recipe by adding some cauliflower and wholemeal goodness for a nutritional boost. I baked these in the oven, however, you could coat them in breadcrumbs and lightly pan fry if you want to make them crunchy. This recipe will freeze great too.. bonus! ... Ingredients 500g chicken mince 150g cauliflower (grated) 60g wholemeal breadcrumbs 1/2 onion 1/2 tsp dried herbs How to make? Preheat oven to 190 degrees celsius. Finely dice onion (I chopped in the thermomix). Grate cauliflower or you could use pre-made cauliflower rice (I chopped in the thermomix). Add all ingredients into a large bowl and mix together. Roll into small balls and place onto baking tray, flatten a little with a spoon. Drizzle with a small amount of olive oil. Cook for around 20- 25 minutes until golden brown. See more

01.01.2022 TINY TASTE Plain pasta is often a go-to meal for fussy eaters and trying to mix a sauce or another food can often be challenging. The best approach is to start off super small. See if your child wants to take a "taste test" of the sauce using a tasting spoon (teaspoon). Give them some of the control and allow them to spoon a "tiny taste" onto the side of their plate and if they feel comfortable they can mix it in with some of the spaghetti. Or they could take a l...ick or bite and taste it alone. Having small amounts makes the eating experience more manageable for your child. See more