how the rules have changed!

Children’s Nutrition – from bee pollen to quail’s eggs – wow! – how the rules have changed! 

According to a recent poll and report by Lucinda Miller, British specialist in Child Wellness and Nutrition (whose fans include the Duke and Duchess of Cambridge), broadening children’s diets can boost health, mood – and  IQ!

 8 Interesting ideas to expand their palates:

  1. Oily fish two or three times a week isn’t as impossible as it sounds
    Homemade mackerel pâté is a delicious filling for lunchtime sandwiches and kedgeree or fish pie a great supper.
  2. Supercharge their favourite foods
    Add plant-based ingredients to your staple dishes: slip butter beans or lentils into a stew, add beetroot to bolognese, and swede, sweet potato, celeriac or squash to your mashed potato.
  3. Quail’s eggs are perfect for children
    Kids love mini versions of foods, so try starting them with protein-packed quails’ eggs if they won’t eat normal eggs.
  4. Let them eat flaxseeds (and other plant proteins)
    It’s not just meat, fish and eggs that contain protein — nuts, seeds, pulses, quinoa, chia seeds, flaxseeds, bee pollen and goji berries are also packed with protein, and contain higher levels of phytonutrients than meat. Make pancakes using ground almonds instead of flour. Give them seeds and nuts with a fruit snack. Blend cooked red lentils or white beans into tomato sauces or buy peanut butter with added chia and flax.
  5. Guilt-free crisps and chips
    Sweet potato, butternut squash and celeriac make delicious, guilt-free chips. For crisps, a mandolin is crucial. To get them really crispy, soak the slices in water for at least 10 minutes before patting dry with a clean tea towel. Brush lightly with coconut or olive oil, herbs and salt, and cook at 180C in the oven for 7-8 minutes.
  6. Use cinnamon to reduce sugar intake
    Spices add flavour so that less sweetening is needed. They also help to reduce inflammation and associated oxidative stress. Cinnamon, allspice and cardamom are my favourites and taste delicious added to apple compotes, porridges and fruit puddings. Vanilla also works by giving a sweet impression while being sugar-free. If possible, reduce sugar by 5–10g every time you cook a sweet recipe. You will be astounded by how little sugar your children actually want.
  7. Don’t rush new foods 
    Don’t make too many changes at once. Sometimes you need to present a food 20 times to a child before they will agree to try it. Don’t make a big deal of any refusal. Put the food on their plate regularly and one day they might surprise you. 
  8. Eat 20 different types of plant-based foods a week
    This might seem a little overwhelming at first but the greater variety your child eats, the more diverse and robust their microbiome will be. By eating 20 different types in a week — veg, fruit, pulses, nuts, seeds and grains — they are more likely to get the range of vitamins, polyphenols and fibre they need to keep healthy.

If you’re interested in nutrition, why not consider learning more on our nutrition course. Book your place today and expand your knowledge.