If you are the parent of a fussy eater, you may have spent some time worrying about them missing out on vital nutrients such as iron.
After all, if they never want to eat meat – are they actually getting enough iron?
healthy_eating
Another worry that you may have is if that they may be low in iron if they are drinking a lot of cow’s milk, as this can also cause iron deficiency.
Iron is essential for the body so that it can produce red blood cells. These cells deliver oxygen to all parts of the body so that it can function effectively.
Iron deficiency can affect the growth of your child and can even lead to issues down the track with their learning and behaviour.
In bad cases, it can lead to anemia. Symptoms of this include fatigue, dizziness and decreased appetite.
The good news is that there are more ways to get iron into your kids than the traditional route of meat only. So if your child is not a big fan of red meat, chicken, pork or seafood – don’t worry, there are other options.
healthy_food
Having too much iron can also be an issue so before you reach for the iron supplements, always speak to your doctor who can do a simple blood test.
Our Healthy Kids Recipe Book is packed full of healthy, delicious and nutritious recipes. All of the meal ideas below come from the book – check it out for yourself or order a copy here.

Lentils

healthy_food
If your baby is just starting out on solids, you may have heard of iron-fortified cereals. You can also make your own at home using just rice, water and lentils – the recipe is available in our Healthy Kids Recipe Book, along with many other purees and first food ideas.

Oats

healthy_eating
Smoothies are a great way to encourage kids to eat fruits and vegetables. Add a tablespoon of oats to a banana smoothie to give it a nice creamy texture.

Tahini

healthy_food
Many kids love to dip carrot sticks or rice crackers, so why not prepare this simple hummus from the Healthy Kids Recipe Book – it has just 5 ingredients.

Sunflower Seeds

healthy_eating
Instead of jam on toast, try making this Fruit Smoothie Toast and sprinkling it with sunflower seeds for added crunch.

Kale

healthy_foodLittle ones are often tempted to try something wrapped in pastry – and this tasty parcel contains the goodness of spinach, feta and ricotta.
Today we are sharing the recipe for our Spinach, Feta and Ricotta Parcels from our Healthy Kids Cookbook.

Ingredients

  • 3 sheets filo pastry
  • 50g frozen spinach
  • 1 egg
  • 40g feta, diced
  • 2 tbsp ricotta
  • 2 tsp Parmesan
  • Olive oil spray

Method

  • Thaw filo packet in fridge overnight or on benchtop for about an hour. Preheat oven to 200°C.
  • Thaw spinach and squeeze out any liquid.
  • Combine spinach, egg, feta, ricotta and half the Parmesan in a small bowl. Place 1 sheet of filo on bench and spray lightly with oil.
  • Layer another sheet over the first and spray with oil.
  • Layer with third sheet and spray once more.
  • Cut filo stack in half to make 2 roughly square pieces.
  • Place half the spinach mixture on one square, a few centimetres above the edge closest to you.
  • Fold edge up over filling. Fold in sides to enclose filling, then roll away from you to create a parcel.
  • Repeat with remaining filo and filling.
  • Place parcels, seam side down, on a lined baking tray, spray lightly with oil and sprinkle with remaining Parmesan.
  • Bake for 15 minutes, until puffed and golden.

Eggs

healthy_foodMany kids enjoy eggs for breakfast, but why not consider them for lunch as well? Little ones love the Egg Burrito from our Healthy Kids Cookbook – and mums love it too as it manages to sneak a few veggies in too.

Kidney beans

healthy_eating
Kidney beans have a very mild flavour, are easy to chew, and can easily be added to foods that they already like. Think Bolognese, nachos, or these cheesy bean quesadillas.

Chickpeas

healthy_eating
Chickpeas are the main ingredient in falafel. Instead of buying them pre-made you can easily make your own at home. The Sweet Potato Falafel Balls from our Healthy Kids Cookbook are great on their own, in a pita bread, or as a tasty side dish.

Baby spinach

healthy_eating
They may turn their nose up at leaves on their plate, but what kid can resist the lure of a Green Slime Smoothie? The spinach is very mild in flavour, and the pear and banana gives the smoothie the sweetness that kids love.
For more great smoothie ideas get your FREE Smoothie recipe sampler below

 









*By clicking Submit you agree to receive emails from The Healthy Mummy (we don’t spam and we don’t sell email addresses to third parties.)

 

Results from mums on the 28 Day Challenge

Mums lose an average of 4-6kg (8-13 pounds) on our 28 Day Challenge and below are some of the amazing results from mums JUST LIKE YOU who are already using the 28 Day Challenge and losing tummy fat – make the change and join them today too!
You can see lots more results and you can join here too

Andrea Lost 30kgs* with the 28 Day Challenge

Lose Baby Weight-30kg Loss
Andrea says: “My happiness has improved 100%, my confidence is building and my patience with my family is so much better because I am happy with my self.
The meals are not hard or complicated and can sometimes feel so naughty. This helped me with the struggles I have had on previous diets that I am missing out on delicious food.
Every meal I have made has been amazing and got my family’s tick of approval.”
Join now
You won’t regret it!
lets-do-it