9.10.17

Blackberry Chia Jam and Almond Loaf (Vegan/ low -sugar)

I have baked another loaf! It is starting to become a little of a signature dish on my page! I just love the convenience of the bread/loaf tin and I have many recipe ideas for some yummy loaves. 

Yesterday was a runny Sunday and there is nothing better to do than baking on a day like this. I have been craving some chia jam and I thought I would make blackberry chia jam as blackberry jam used to be my favourite. If you haven't tried chia jam before I highly recommend you try it and not just for the loaf. it is delicious on toast and on porridge too! 

Apart from baking I have been busy searching for a new home in our new town but so far no luck. We have meet a few lovely mums and kiddies so far and the twins are enjoying their new life. They have really progressed with their vocabulary (in both French and English) lately.



Blackberry Chia Jam and Almond Loaf:

Blackberry chia jam:

  • 1 cup of fresh or frozen blackberries (I used frozen sadly)
  • 1 tbsp of maple syrup (more if needed)
  • 1 tsp of vanilla essence
  • 1 tbsp of water
  • 1 tbsp of chia seeds
  1. In a pot, cook the blackberries with the water on medium heat until they become soft.
  2. Crush them with the back of a spoon and add in the vanilla, maple syrup and chia seeds. Turn off the heat and leave to set in a jar. 
Loaf:
  • 1 cup of wholemeal (whole-wheat) flour
  • 1/2 cup of quick oats
  • 1/2 cup of almond meal
  • 1 cup of nut milk
  • 1/4 cup of stevia or sweetener of your choice
  • 1 tsp of vanilla essence
  • 2 1/2 tsp of baking powder
  • 1/2 tsp of apple cider vinegar
  • 1/3 cup of chia jam



  1. Preheat your oven to 175 degrees Celsius and line a loaf tin with baking paper.
  2. In a bowl mix the nut milk, baking powder and apple cider vinegar. Leave for a minute.
  3. Add in the flour, almond meal, oats, sweetener and vanilla. 
  4. Mix all together and pour into your tin.
  5. Top with dollops of chia jam and mix through with a knife. 
  6. Cook for 45-60 minutes at 175 degree.
I tried to make some swirls but failed. Maybe you will have better luck than me!



Let me know if you make this blackberry chia jam and almond loaf by tagging me on Instagram @healthyfrenchwife! thanks xx

2.10.17

Healthy Toddler Snack Ideas

My top 10 Toddler Snacks

As a nutrition student and mum I try to feed my twins healthy wholesome food that is mostly homemade. But I know sometimes life gets a bit too busy and kids go from not being hungry to being starving to death in about 1 second without any warning! My little boy James is always hungry so I carry in my bag a million snacks. I try to change them up often so they get a variety of foods and nutrients and keep it interesting for them.

  • Fruit – obviously fruits are a God’ send when it comes to practical snacks that kids love. Bananas even come in their own wrappers haha the twins usually either have banana, strawberries, blueberries or apples. I limit their fruit intake to 2 servings a day so they don’t just fill up on fruit! They also like cut up watermelon, melon, mandarines, raspberries and pineapple.
  • Nuts (Careful as nuts can be chocking hazards). My twins don’t have nut allergies so we eat roasted cashews (unsalted and with no added oil), walnuts, pumpkin seeds, sunflower seeds and almonds.
  • Pop corn – the natural kind not the buttery salted kind! Pop corn can be a chocking hazard too so be careful.
  • Bliss Balls- the twins love their bliss balls. I make them full of nuts, seeds, oats, a few dates or goji berries and chia seeds, cacao … I have a few recipes in my Healthy Little Tummies Recipe ebook including a low sugar and a nut-free recipe!
  • Dried fruits – In moderation sultanas and other dried fruits like dried figs and dried apricots are a great portable snack. I try to be mindful of the portion size when giving them dried fruits as they can pack up a lot of sugar. I usually limit it to 10 sultanas or 2 dried figs or 2 dried apricots each and something else with it.
  • Legumes – Chickpeas or edamame beans. This might be a very weird snack but my kiddies love chickpeas and enjoy snacking on them straight from a can! Saves me when I don’t have anything else! Plus packs a lot of plant-based protein and fiber. They also enjoy them roasted.
  • Crackers – I give them puffed rice cakes or brown rice crackers with no nasties. They like them and it makes them happy and it makes my life as a mum a lot easier! I try to limit them to every few days as I feel like they would just eat crackers all day everyday!
  • Baked goods – Since I do so much healthy baking they have healthy vegan muffins or cookies here and there. I have some healthy recipes in my ebook too.
  • PB Sandwich – for a more filling snack they have a cut-up peanut butter sandwich. (Not the crust though! Haha
  • Hummus and veggie sticks – We often share a savoury platter for our afternoon snack when we are home with hummus or beetroot hummus, veggies sticks and socca crackers (recipe in my kids ebook).  I prefer doing this snack at home as they get messy dipping in the hummus!
I hope you enjoyed this blogpost. Feel free to let me know on Instagram @healthyfrenchwife xx

11.9.17

First Week in Orange NSW!



We have recently moved to Orange, Nsw- a lovely country town 3.5 hours from Sydney. We are really falling in love with the countryside, the cafes and restaurants and family life in a small towm. We are not used to the cold and it has been very cold for the past week. 2 degrees in the morning and a top of 9 degrees in the afternoon with a cold breeze!

We moved here from Perth for my husband’s job at the mine near Orange.

Orange has a lot to do and see between lake Canabolas, all the pretty wineries, Mount Canobolas. It is a cute town with cherry blossom trees at the moment.

We also love the fact that everytime we put a destination in our google map it tells us it is 5-12 minutes away! It takes 5 minutes from our temporary house to see cows and sheep right outside of town.

If any of you is ever in the region I recommend visiting!

So far I am loving the following addresses: (I plan on updating my blog with some great Orange finds along the way)

  •       Byng Street Café- the best soy flat white I have had so far- (they use Bonsoy) and they had a delicious mushrooms on toast breakfast. I plan on going again soon and trying out other items on the menu.
  •       The Greenhouse of Orange- if this place was in Perth or Sydney it would be booked out all the time! It is huge and they offer so many things- delicious lunch and dinner focusing on local produce, a great rooftop serving pizza and street foods and an amazing family pavillon with an indoor and outdoor kids playground. This will be a very regular outing for the twins and I!
  •       Local red wines- I have been enjoying Climbing Shiraz, Philip Shaw Idiot shiraz and Heifer shiraz. I haven’t tried too many yet as I have only been there 1 week! Haha
  •        Mount Canabolas, Lake Canabolas for some pretty scenery and fitness. We ran around the lake and it was a nice 2.4km loop with a few hills.
  •        The local farmers market.
  •        Cook Park. – a very pretty old-fashioned and European styled park. It reminded me of my childhood parks in France.
  •       The Agrestic Grocer for coffee and their local organic produce.


7.9.17

Healthy Vegan Carrot Cake with Cashew Vanilla Icing

Thank you for all the love I have received on my Instagram page for this cake. I have loved seeing the remakes and I hope everyone will love it. I want to make it again but sadly the oven in our temporary accommodation isn't working. Not having an oven is really not ideal for someone who bakes 2-3 times a week haha

Hopefully we get to have it fixed very soon. 


Healthy Vegan Carrot Cake with Cashew Vanilla Icing

2 cups of wholemeal flour
2 tsp of apple cider vinegar
2 tsp of baking powder
2 tsp of flaxseed powder
1 1/2 cup of nut or soy milk
2 large carrots grated 
1/2 cup of coconut sugar
1/3 cup of chopped walnuts (optional)
1/2 tsp of mixed spice
1 tsp of nutmeg powder
1 tsp of vanilla powder 
1 1/2 tsp of cinnamon
Pinch of salt

1. Preheat your oven at 175degrees Celsius. 
2. Line a cake tin with baking paper.
3. In a mixing bowl, add in the dry ingredients together and mix.
4. Add in the wet ingredients and mix slowly.
5. Grate the carrots and fold them gently with the dough. 
6. Pour in your cake tin and cook for 50-60 minutes at 175degrees. 
7. Leave to cool down before adding my cashew vanilla icing and extra walnuts. 

Cashew Vanilla Icing 

1 cup of soaked cashews 
1 tbsp of coconut oil
1 1/2 tsp of vanilla powder
4 tbsp of water 
2 tbsp of maple syrup

1. Soak your cashews in water overnight and drain and rinse.
2. Mix in a blender with the other ingredients until creamy and smooth. 
3. Add more water if required. 
4. Place in the fridge for 30 minutes before pouring on top of your cake when cooled down. 

26.8.17

Ebook Sale !!

These past few weeks have been very busy for us as we are moving to a new city and a new state in Australia! My husband got a new job in Orange, NSW so we are moving in 1 week with our twins to a new town! I have never been to Orange and I am really excited for the next adventure in our lives and live in the country so our twins can have a big backyard. 

In the meantime things have been a bit quiet around here and on my Instagram page as I am juggling studying, toddlers, planning a move and running for my half marathon tomorrow!! 

So this is a perfect time to do a sale on my Healthy Little Tummies for the next 4 weeks! Perfect for back to school in the northern Hemisphere too. 

35+ healthy, plant-based, allergy-friendly and toddler-approved recipes!

Click Here to purchase my ebook on sale!

  • PLANT-BASED NUTRITIOUS RECIPES FOR TODDLERS AND YOUNG CHILDREN
  • Recipes tested and APPROVED by my own toddler twins!
  • 35+ RECIPES including breakfasts, mains and sweets
  • ALLERGY-FRIENDLY :Lots of nut-free and gluten-free friendly recipes and all dairy and egg- free
  • Suitable for children aged 12 months +
  • Suitable for vegan and non-vegan families
  • Recipes developed and styled by myself
  • Buy it now by clicking here






10.7.17

Vegan Chocolate Chunk PB Blondies

Last week I made these healthy vegan blondies (similar to brownies minus the chocolate so they are blonde haha) with chocolate chunks and peanut butter. They were delicious and did not last long in our house! My toddler twins have not had chocolate much so far in their lives and they absolutely loved the chocolate chunks on top but it was a little messy! I avoided melted chocolate finger prints on our white walls but just! 

I have popped the recipe below. I hope you enjoy it and leave a comment or tag me on Instagram if you make it/ have questions. 


8.7.17

Vegan Baked Chocolate Glazed Sprinkle Donuts

Happy Saturday! I have the perfect recipe for you to make this weekend! I promise you won't regret it!

These healthy donuts are my absolute favourites! I have made them 3 times already and they were a bit hit with my hubby and twins! So go and make them!

Plus this recipe is super simple and uses very simple ingredients. You can swap the coconut sugar for normal sugar to make it even more simple!

Still healthier than normal donuts are these are baked not fried and low in fat and lower in sugar! win win!

7.7.17

Vegan Alphabet Pasta & Lentil Soup

Hi everyone!

I made this healthy vegan soup the other night when the twins and I were fighting a cold. I remember eating alphabet or star shaped pasta as a little girl growing up when I was sick. And tomato and alphabet pasta soup by my grand-ma was my favourite soup!

I hope your little ones will enjoy it. James preferred eating the pasta and tried to remove most of the vegetables but he was sick so hopefully next time he will eat some of the zucchini and carrots too or I am thinking of cutting them even smaller so they can't pick them out haha life with toddlers!

26.6.17

Soba Noodle Salad


I love this salad so much that I could have it for lunch everyday! I am happy I made enough yesterday to have some leftovers for lunch today. :)

This salad is so colourful and would be great to bring to a dinner party or a picnic! 

You can add tofu to it too if you want some extra protein!

Running Post

I am not sure if anyone is interested but I thought I would do a blog post about running. It is my own blog after all I should be able to share what I feel like!

I have been quite addicted to running lately. It is my favourite way to exercise and since becoming a mum a great way to have some "me time". I have been running on and off for the past 5-6 years completing quite a few fun runs ranging from 5k to 14km but I have not run much at all since giving birth to my twins. Almost 2 years ago!

This year I only started running in April and have been going for early morning runs before my husband and twins wake up at 5h30/6am 2-4 times per week and I do a "long run" on Sundays. I started very slowly and not running more than 10-20 minutes just to get my fitness back up and get into the habit of waking up early and going for a run in the dark. I have been using the Nike+ Run Club app and their coaching program.

I have found after a weeks it is my favourite moment of the day (although coming back and jumping in the hot shower and sometimes back into bed is amazing too!) The days I go for runs I am much happier, calmer, more patient with my cheeky twins and more energised.

A long time goal of mine has been to complete a half marathon. I decided to sign up and do the Perth City 2 Surf Marathon at the end of August this year. It starts in Perth city, goes around Kings Park and finish at the beach! 21.1 km will definitely be very hard but I am excited to see if I can do it!

So I have 9 more weeks to go and increase my long runs while staying injury free and in the meantime I will keep making lots of yummy healthy vegan recipes! Because the best thing about running lots is able to eat all the food I want haha

I will post a few more blog posts about running and training for a half marathon while eating vegan. In the meantime let me know if you like running? have you done a half marathon?



Clairexxx


24.6.17

Vegan Blueberry Lemon & Poppyseed Loaf

This recipe was a huge hit on my Instagram page. So thank you everyone for loving this recipe and my picture so much! It has been a few weeks since I made it so I think it is time for me to make this loaf again this weekend. I love baking or making something sweet over the weekends. Do you do too? I love sharing a slice with my hubby and twins for afternoon tea!


20.6.17

Vegan Lemon & Acai Cashew "Cheesecake"


This double layered cheesecake was so delicious! I made it filming myself to do an Insta story takeover on The Feedfeed vegan channel. I am so lucky to have been given this opportunity and to also be an editor at The Feedfeed for their vegan cheesecake feed.

I hope you will enjoy my vegan cheesecake recipe.



Ingredients:
Crust:

  • 1 cup of raw cashews
  • 1/3 cup of coconut flour
  • 1/3 cup of brown rice malt syrup
  • dash of vanilla and sea salt
Filling:
  • 2 cups of raw cashews soaked for 24 hours in water
  • 1/2 cup of nut milk of your choice
  • 3 tbsp or more of rice malt syrup
  • 1 tbsp of nutritional yeast to give it a "cheese" cake flavour (optional)
  • 1/2 tsp of vanilla paste
  • pinch of sea salt
  • 3 tbsp of melted coconut oil
For the lemon layer:
- 1/4 cup of lemon juice
-1 tsp of lemon zest 
(optional: 1/2 tsp of turmeric for a yellow colour)

For the Acai layer:
- 2 1/2 tsp of Acai powder or if you do not have it  1/2 to 1 cup of frozen berries

Instructions:
  1. Soak 2 cups of cashews overnight in water;
  2. In a food processor, mix the cashews and coconut flour until fine then add the rice malt syrup, vanilla and sea salt until it forms a sticky dough.
  3. In a cake tin, line with plastic wrap or baking paper press the dough to form the cheesecake base with wet fingers.
  4. Place it in the freezer while you make the filling.
  5. For the filling, drain and rinse the cashews and blend them for a few minutes on their own until it forms a paste. 
  6. Add in the nut milk, coconut oil, vanilla, salt, rice malt syrup and nutritional yeast. Blend for a few minutes.
  7. Remove half of the filling from the food processor (about 1 1/2 cup) and set aside in a bowl. Add the lemon juice and lemon zest in the food processor and blend. 
  8. Pour the lemon layer on top of the base and set aside in the freezer.
  9. In the food processor, add the remaining cashew filling and blend with the acai powder or frozen berries.
  10. Spread carefully on top of the lemon layer and place in the freezer for 3 hours minimum. 
  11. Take out of the freezer 1 hour before serving.
  12. Top with strawberries, blueberries, coconut or any toppings you want. 






17.6.17

Coconut Satay Veggie Curry


In winter I crave lots of soups, curries and veggie stews. I made this Satay coconut curry the other night and it was delicious! Warming, healthy, comforting and quick and easy!

I used coconut water instead of using coconut milk/coconut cream which can be a bit heavy. It was still creamy with the curry paste I made and the peanut butter.

Here comes the recipe:

Ingredients:

  • 1/2 tsp of cumin powder
  • 1 tsp of turmeric powder
  • 1 tsp of paprika powder
  • 1/2 tsp (less if needed) of chilli powder
  • 3 tsp of curry powder
  • 1/2 onion diced
  • 4 garlic cloves
  • 2 cups of coconut water
  • 1/2 cup of peanut butter
  • 2 cm of ginger
  • 1/2 lime juiced
  • 1 tsp tamari
  • salt and pepper to taste
  • 2-3 carrots 
  • 1 can of chickpeas
  • 1 red onion
  • broccolini, broccoli or snowpeas
  • cashews, red cabbage, coriander and fresh chilli to top (optional)
  • brown rice or noodles to serve it with
Steps:
  1. In a blender, add the spices, coconut water, garlic, 1/2 onion, ginger, tamari, chilli, peanut butter, lime and blend until smooth and creamy.
  2. In a large pan, add a little of oil and cook the curry paste for a few minutes on medium heat.
  3. Add in the diced carrots, onion, brocollini and cook covering for a lid until the veggies are soft. Stir often so the paste doesn't stick.
  4. Serve with rice and coriander.

8.6.17

Raw Vegan Chocolate Ganache Tart




I made this beautiful raw vegan tart over the long weekend to celebrate my first year Vegan Anniversary! I made the decision to go vegan for 1 month a year ago and have not looked back! 

The twins are a little cranky and needy today due to a cold so I stay on the computer too much. Recipe for this tart is pasted below. I hope you enjoy it as much as we all did!


Raw Vegan Chocolate Ganache Tart


Ingredients:

Crust:
·      1 cup of raw almonds

·      1 cup pitted dates

·      1/2 cup buckwheat groats raw or any seeds/nuts

·      1/4 cup of hemp seeds or more almonds

·      2 tbsp of cacao

·      2-3 tbsp of coconut oil

·      Pinch of salt


·       
Chocolate Ganache:
·      1 avocado

·      1/2 cup of raw cacao

·      1/2 cup of coconut cream - scooped from the top of a chilled can of coconut cream

·      1 banana 

·      1 tsp of vanilla
extract
·      3-4 tbsp of maple syrup


·      Top with berries, flowers or buckwheat



Instructions:

1. In a food processor mix the nuts, buckwheat and seeds together until finely processed, then add the cacao and the dates, coconut oil and salt and mix for 1-2 minutes. Add ½ tbsp to 1 tbsp of water if required. 

2. Press down the dough in a tart tin with your fingers to shape the crust. (Line your tart tin with plastic wrap or baking paper to make it easier to remove from the tin.)

3. Mix the chocolate Ganache ingredients together in your food processor and mix until creamy and smooth. 

4. Pour the ganache on top of the crust and leave to set in the fridge for 3 hours before serving.






23.5.17

Sun-dried tomato, mushroom & Cashew Ricotta Pasta


Last night was pasta night in our home and I made this sundries-tomato, mushroom and Cashew "ricotta" pasta. It was so good and I am happy that we will be eating leftovers tonight! 

A few asked for the recipe so here is the recipe. It is actually updated from an old recipe I posted back in 2015. 

Vegan Tomato Pasta & Cashew “Ricotta Cheese”- serves 4.
Ingredients:
       1 can of diced tomatoes
       2 tbsp of tomato paste
       1 onion diced
       2 cloves of garlic minced
       2 cups of sliced mushrooms
       1 tbsp dried Italian herbs
       1/2 cup of chopped sundried tomatoes
       1 tbsp olive oil
       1 tsp chili flakes
       a packet of spaghetti or fettuccine pasta
       salt and pepper to taste
       fresh basil





Cashew Ricotta Cheese:
       1 cup of soaked raw cashews in water (minimum 2 hours- best overnight)
       1/2 cup of water
       2 tbsp of nutritional yeast 
       1/2 tsp of salt
       1/2 tsp of garlic flakes

Instructions:
1      Boil some water and cook your pasta following the packet instructions.
2      Cook the onion and garlic in a pan with olive oil.
3      Add in the mushrooms.
4      Add the chili flakes, dried herbs and cook until mushrooms and capsicum are cooked.
5      Add in the sundries tomatoes and the can of diced tomatoes and simmer on low heat.
6      Once the pasta is cooked, drained and mix with the sauce. 

For the cashew ricotta:
1      Rinse and drain the cashews. 
2      Mix the cashews in a blender with the water, salt and nutritional yeast until creamy.
3      Serve a large dollop on each pasta bowl to add a cheesy creamy factor!
  

    I hope you enjoy this healthy vegan pasta with the cashew Ricotta. 

    14.5.17

    Healthy Vegan Crepes with Coco2 by Pure Harvest

    To celebrate my second Mother's Day as a twin mama I decided to make some vegan crepes. It had been so long since I last had crepes. I forgot how time consuming they can be with crazy toddlers running around!But they are worth it!

    I made them on saturday afternoon so I could enjoy my Sunday celebrating Mother's Day not cooking in the kitchen for a change!

    I hope you all had a lovely weekend and a great Mother's Day. I got a breakfast cooked by my husband and some avocado/toast slippers haha and lots of kisses and cuddles which are definitely the best gifts!

    I made 2 batches of the crepes so I could have some to eat on saturday night with some Pure Harvest Coco2 coconut & cocoa spread and fresh strawberries and I also made a "Crepe Cake" for Sunday lunch.



    I will include both recipes below.

    Vegan Crepes:
    make 10-15 depending on the size of your pan. I have a crepe pan so they are a little larger and I made 10.

    • 1 1/2 cup of wholemeal flour
    • 2 tbsp of rice malt syrup  - I used the one from Pure Harvest.
    • 1 tsp baking powder
    • 2 cups of nut-milk (I used almond unsweetened)
    • 1 tbsp of olive oil
    • 1 tsp of vanilla extract
    • zest of orange (optional)
    Steps:
    1. In a bowl mix all the ingredients tougher whisking well to remove clumps of flour.
    2. Grease a pan with olive oil spray or coconut oil spray for ease.
    3. Pour enough batter to cover the whole pan but not too much so they stay thin. Move the pan with your wrist to spread it around quickly.
    4. Cook a few minutes each side and flip with a spatula. Take your time but watch them carefully. (The first 1 or 2 are always had to do but then it gets easier).
    5. Cook the remaining of the crepes and top with your favourite toppings. 


    Toppings: Pure Harvest Coco2 coconut & cocoa spread, strawberries or coconut sugar and lemon juice.

    To make my Crepe Cake:
    I used 10 crepes and spread some Pure Harvest Coco2 coconut & cocoa spread in between.
    I topped them with whipped coconut cream and fresh strawberries. So easy but so delicious!

    Please note this post was sponsored by Pure Harvest and they supplied me their Pure Harvest Coco2 coconut & cocoa spread.




    7.5.17

    Healthy Little Tummies Ebook Launch


    After spending 4 months worth of "nap times" working on this little project I am excited to announce my new ebook called Healthy Little Tummies is now out!!

    35+ healthy, plant-based, allergy-friendly and toddler-approved recipes!

    • PLANT-BASED NUTRITIOUS RECIPES FOR TODDLERS AND YOUNG CHILDREN
    • Recipes tested and APPROVED by my own toddler twins!
    • 35+ RECIPES including breakfasts, mains and sweets
    • ALLERGY-FRIENDLY :Lots of nut-free and gluten-free friendly recipes and all dairy and egg- free
    • Suitable for children aged 12 months +
    • Suitable for vegan and non-vegan families
    • Recipes developed and styled by myself
    • Buy it now by clicking here





    3.5.17

    Vegan Apple Tarte Tatin

    I shared this healthy Vegan Apple Tarte Tatin on my Instagram page this week. Vegan, refined sugar free and made using only a few ingredients. You will love it! I bought some more apples to be able to bake it again. I enjoyed sharing it with my family before my mum flew home.

    Tarte Tatin was made by my maternal grand-mother and great grand-mother and probably by her mother too. They lived in Normandy a region well-known for Apple desserts in France. Although their version is made using white sugar, butter and creme fraiche!

    Vegan Tarte Tatin Recipe:
    Serves 4-6

    Ingredients:
    • 4 Granny Smith apples,
    • 1/2 tsp of cinnamon
    • 1/2 tsp of vanilla
    • 1/2 tbsp of coconut oil
    • 1/4 cup of coconut sugar 
    Crust: 
    • 1 cup of wholemeal flour
    • 1/4 cup of cold water
    • 1 1/2 tbsp of coconut oil

    Steps:
    1. Pre-heat your oven to 200 degrees Celsius,
    2. In a bowl mix the crust ingredients together until it forms a ball and leave in the fridge while you cook the apples. 
    3. Peel and slice the apples and cook them in coconut oil with the cinnamon on slow heat stirring often so they don't stick for around 5 minutes.
    4. Once they are soft add in the coconut sugar and stir for a few minutes. 
    5. Leave them to cool while you roll the pastry dough with a rolling pin. I like to do it between 2 sheets of baking paper if it sticks. 
    6. Cut the dough in a circle using the cake tin as a model.
    7. Lay the cooked apples at the bottom of a cake tin and place the dough on top. 
    8. Cook for 15-20 minutes at 200 degrees. 
    9. Serve warm.





    1.5.17

    Tips for Raising Healthy Eating Children



    As a mum I know how difficult it can be sometimes to feed my toddlers. They eat quite well but are starting to show signs of being more picky and reject new foods. I have studied this behaviour in my Master of Nutrition and thought I would do a quick blog post on some tips to feed picky eaters. I will also publish a recipe ebook full of healthy recipes in the coming week! 


    Picky eaters experience what is called food neophobia, the scientific term used to describe the initial rejection of new foods. It is common in children around two to three years of age. 


    Repeat exposure and opportunities to consume new foods is important to increase liking and acceptability of new foods, with 5–10 exposures often required and avoid long lasting rejections of some foods.
    When feeding toddlers and children remember that the parents have the responsibility to decide on what food is served, when the food is served (best to use strict mealtimes), and where it is served (best to eat at the dining table as a family). The child then decides how much they want to eat depending on their hunger and whether they will eat any at all. 



    Strategies for encouraging healthy eating behaviours:

    Parental modelling:

    Where, when and what you eat a mum is very important. Children will model their eating behaviour on yours. If you snack all day and do not sit at the table they are less likely to want to sit in their high chairs and finish their plates. When it comes to healthy eating, the best thing you can do as a parent is to be a good role model. 

    The twins eat the same smoothies, lunch and dinners as I do most of the time. I also try to emphasise how delicious and good for us are the vegetables and fruits. 

    Routine:

    Children thrive on routine. I am very much into routines as a twin mum and I do the same for their meals and food. I like eating every day at the same time and they probably do too! I also try to avoid too many snacks like rice crackers in between meals so they are hungry for lunch and dinner. 


    Repeat Exposure:

    Children sometimes need 5 to 10 exposures to a new food before liking it! A good way to increase likelihood of them embracing the new food is to try different ways of serving the food. For example in a smoothie, raw, roasted, in a pasta dish... Finger food can also be helpful in making a child feel independent and eat on their own. 
    I also found using a different plate, cup or cutlery helps them enjoy some foods more too!

    Reduce Over Snacking:

    Frequent meals are important to avoid having a child who is over fussy and hungry. Children can also become "hungry" if their blood sugar gets too low. Mix that with a toddler and you can have some terrible tantrums! But over snacking also means your child might not be hungry enough at lunchtime. A young child's stomach is only the size of their fist so small portions are required. Also avoid empty calories like too many rice crackers or processed food. Try to offer fresh fruit and vegetables or a smoothie at one of their snacks. 

    I am in the process of writing a Kids Recipe Ebook full of healthy plant-based recipes and I am also planning to write more posts about motherhood, nutrition and toddlers in the coming months as I keep studying my Master of Nutrition. So stay tuned! 

    Copyright © 2014 Claire Power. All rights reserved.