Featured

Curried Cauliflower Bowl with Creamy Curry Sauce

So it all started when I was born… I remember those days well. JK – did I get you?! I HATE recipe pages that start with stories from childhood!! Anyone else just scroll past? Yup me too. So I’m gonna get right to it and share this killer recipe that I made the other night which has NOTHING to do with my childhood because I don’t think I ate a curry dish until I was 23 years old lol.

Ingredients:

  • 1 head cauliflower, roughly chopped and rinsed
  • 1.5 cups shelled edamame beans (I used frozen)
  • 1.5 cups cooked rice (I used the ancient grain mix from costco that cooks in 10 min)
  • 1/4 cup avocado oil (or melted coconut oil)
  • 1/2 cup sour cream + 2 Tbsp whole milk (I wanted to use tahini + water but didn’t have it on hand so I used sour cream + milk)
  • 2 Tbsp curry spice (mine is mild)
  • 2 tsp garlic powder
  • 1 tsp tumeric
  • 1/2 tsp cayanne
  • S&P
  • 1 Tbsp lemon juice

Directions:

Preheat airfryer OR oven to 400 degrees. Mix half of all the spices in with avocado oil and pour over cut cauliflower, toss until mixed. Air fry for 7-8 min, toss then air fry again for 3-4 min (at 400 degrees, I did mine in 2 batches so it cooked evenly. You can also roast in the oven at 400 degrees for 15 min, stir and then again for 5-7 min until crisp).

Meanwhile while cauliflower is cooking steam or microwave edamame beans and once cooked add a pinch of salt and set aside. Finally mix the other half of the spices plus lemon juice with sour cream and milk (or tahini and water) and let sit. Once all components are cooked layer them into a bowl. I layered the rice first, then spread the edamame beans and cauliflower and topped with the sauce. This meal is excellent served deconstructed for little ones with the sauce as a dip.

I absolutely LOVED this dish and next time will go heavier on the spices and likely use potatoes as well cooked alongside the cauliflower to get crispy and spiced too. This dish took me about 15-20 minutes total and will likely become a staple in our home because it’s using ingredients we almost always have on hand.

When Picky Eating Feels Impossible: How to Keep Going

Ever feel like you’re doing everything right, but your little one still won’t eat? In this episode, I’m here to remind you that you’re not alone—and that real progress takes time. We’ll talk about why it feels hard right now, how to stay motivated, and the small wins that lead to big changes.


If you’re ready for a fresh start, don’t miss my free class on reversing picky eating. Click here to join and get the support you need to make mealtimes easier for good!

3 unrelated things we do for picky eating

In this episode, I dive into three seemingly unrelated strategies that have made a huge impact in our home when it comes to preventing and reversing picky eating. From a surprising part of our routine to an unconventional mealtime approach, these tips might not be what you expect, but they’ve worked wonders for us!

Tune in to discover these game-changing habits and how you can easily implement them with your little ones. Plus, don’t miss the chance to join my free class on reversing picky eating, where I’ll share even more practical strategies to help you on this journey. Make sure to subscribe to the show so you never miss an episode filled with valuable tips and insights!

What would a picky eating specialist do? : Part 2

If you missed Part 1, click here to go back and listen.

Hey there! Welcome to “What Would a Picky Eating Specialist Do?” (WWAPESD), in this episode we dive into the real-life challenges of picky eating with a bit of humor and a lot of practical advice. Ever wondered what to do when your little one turns their nose up at dinner or demands the same breakfast every day? You’re in the right place!

In todays episode, we’re tackling some of the most common picky eating struggles, like:

  • What if they won’t sit long enough for a meal and then they’re hungry an hour later asking for snacks?
  • What if they wake up hungry in the middle of the night?
  • What happens if they refuse veggies and end up super constipated?

Join me as we chat about these everyday dilemmas and share tips that can make mealtime a little less stressful and a lot more fun.

Click here to take my free workshop to help identify why picky eating is happening and how to start reversing it.

Also, check out my FREE summer snack guide for your littles!

Back to School

As the back-to-school season kicks off parents of picky eaters might be feeling less than excited to send them to school. In today’s episode I share 6 expert tips to help the transition from home to school with your picky eater!

Subscribe now and tune in each week for picky eating tips and strategies that work!

Click here to take our free training on reversing picky eating starting today!

What would a picky eating specialist do? : Part 1

Hey there! Welcome to “What Would a Picky Eating Specialist Do?” (WWAPESD), in this episode we dive into the real-life challenges of picky eating with a bit of humor and a lot of practical advice. Ever wondered what to do when your little one turns their nose up at dinner or demands the same breakfast every day? You’re in the right place!

In todays episode, we’re tackling some of the most common picky eating struggles, like:

  • What to do when snacks are more popular than meals
  • How to handle the drama when their favorite breakfast isn’t on the table
  • Navigating the meltdowns when they spot something they don’t like on their plate

Join me as we chat about these everyday dilemmas and share tips that can make mealtime a little less stressful and a lot more fun.

Click here to take my free workshop to help identify why picky eating is happening and how to start reversing it.

Also, check out my FREE summer snack guide for your littles!

Picky Eating Mistakes I Made : Part 2

Join me again for Part 2 of our discussion on kids and their distinct eating habits! This episode dives deeper into effective and engaging strategies to encourage even the most reluctant eaters. Drawing from more personal experiences as a dietitian mom, I’ll share further insights into what’s worked and what hasn’t in my own home. We’ll explore how to make mealtime less about the struggle and more about building healthy, adventurous eating habits. Expect honest reflections and practical tips that could really make a difference in how your children relate to food. Let’s continue to learn and laugh together as we navigate the challenges of feeding our little ones!

Click here to take my free workshop to help identify why picky eating is happening and how to start reversing it.

Loving the podcast but looking for more?

Head over to my Instagram account @nutrition.for.littles where I drop almost daily content helping you change the mealtime environment in your home (make sure to watch my stories where I teach and explain in more detail!)

Also if you liked this episode share it with your friends and family because it really does take a village to raise kids and it helps when your village is all on the same page!

Thanks for tuning in, until next week mamas!

Picky eating mistakes I made: Part 1

Join me as I dive into the whirlwind world of kids and their funny eating habits! We’re going beyond the battlefield of broccoli vs. toddler to uncover fun and effective strategies for turning pint-sized picky eaters into adventurous foodies. I’ll share some personal blunders and surprising successes from my own journey as a dietitian mom. So, grab your spatulas and your sense of humor as we learn to laugh, cook, and eat our way through the challenges of feeding little ones. Get ready for some honest tales and tips that might just change mealtime in your home forever!

Click here to take my free workshop to help identify why picky eating is happening and how to start reversing it.

Loving the podcast but looking for more?

Head over to my Instagram account @nutrition.for.littles where I drop almost daily content helping you change the mealtime environment in your home (make sure to watch my stories where I teach and explain in more detail!)

Also if you liked this episode share it with your friends and family because it really does take a village to raise kids and it helps when your village is all on the same page!

Thanks for tuning in, until next week mamas!

7+  Easy Mother’s Day Brunch  Ideas to Involve Kids in Cooking (even the fussy ones!)


What if fun brunch food didn’t have to be full of chemicals or refined sugar? As a mom of 2 and a self-confessed mega food enthusiast, I hope this blog post can help you rediscover some healthy, classic breakfast foods with your kids this Mother’s Day.

From prepare-ahead oatmeal cookies to rainbow yogurt bowls and talking teddy bear toast, there should be a couple of options suitable for any household with kids aged 2+!

Fun, Kid-Friendly Mother’s Day Brunch Suggestions

1. Fruit and Friends Fiesta

I hope you slept well because you’re invited to a fiesta!

Simply fill bowls with slices of your favorite fruits, cheeses, lean lunch meats, boiled eggs, crackers, nut kinds of butter and more. Then in the morning, pop the food onto the table and Voila! You have a picky bits Mother’s Day brunch fit for a queen.

You can also prepare this set up the night before Mother’s Day, so you can your family can connect over the food on your day of celebrating parenthood.

Bonus: This idea may also help you work on food chaining from breakfast foods your kids already enjoy and encourage them to try similar foods.

2. Yogurt Bowl Buffet

This next idea is similar to the first. However, it focuses on starting with a bowl of Greek yogurt (swap to a soy-based yogurt for a dairy-free and vegan alternative!). Then set up bowls with topping options to allow for full customization, including hemp seeds, chia seeds, sliced strawberries, a drizzle of runny almond butter (or a creamy, chocolatey homemade nutella!) and granola.

Pro tip: Add some natural coloring to your yogurt to create fun rainbow colors! Use fresh fruit (dragon fruit, blueberries, acai berries), superfood powder (spirulina or beetroot), or even a tiny amount of turmeric powder to add some unicorn magic to your brunch.

3. Pancakes / Waffles

Pancakes and waffles are a great option for parents of kids aged 2 or even 6+. And there is no need to head to the Waffle House when you have waffles at the house!

Depending on your Mother’s Day schedule or kid’s cooking abilities, you could opt for a totally homemade batter recipe (such as these healthy banana oatmeal pancakes) or use a protein pancake mix that you can mix with milk to create your batter on a sleepy morning.

Similarly to the yogurt bowl idea above, the beauty of this meal is that is also highly customisable and involves fun food play for picky eaters to get your little ones excited about their food. You can also add a dash of cinnamon or blueberries into the pancake mix to, well, mix up your flavours!

Try new shapes: My son loves the idea of adding pointy or sharp things to his foods so cutting his strawberries into stars or making the banana chunks into triangles is something I love to do to keep him curious about the fruit topping options!

4. Breakfast Banana Cookies

The cookies contain oats for long-lasting energy, healthy fats including almond butter and seeds and no refined sugar, they should keep you and your littles full of energy all morning.

Breakfast banana cookies are a great grab-and-go option if you and your household are heading out to visit other family members or have a jam-packed day of activities as you can make them ahead of time! And speaking of Jam (aka British Jelly!), you can even top the cookies with some strawberry jelly to get your little ones accustomed to the idea of a refined breakfast.

To go: Pack as an emergency snack to satisfy hungry toddlers during the day!

5. Talking Teddy Bear Toast

If you follow my Instagram, you’ll know I am a huge advocate for making food enjoyable for children. So why not spend the extra 5 minutes transforming a ‘boring’ meal, such as peanut butter on toast, into a teddy bear to ignite your kid’s interest in what goes in their mouth?

Simply take your wholegrain toast and help your kids spread over their favourite nut butter. Then help them arrange banana slices, berries or seeds into the toast teddy’s ears, eyes and mouth.

Bonus: encourage your kids to get creative and prompt them to come up with a name and story for each toast teddy.

6. Allergen-Friendly Banana Bread

Of course, I can forget that some parents or kids have dietary restrictions. So this delectable allergy-friendly banana bread recipe will suit most household requirements!

It’s a goddess when it comes to being free from dairy, eggs, gluten, nuts and refined sugar while delivering all the whole food goodness you and your family deserve. And like most of these ideas in this blog post, your kids can get involved, as all stages until the baking part are heat-free.

7. Simply Boost Your Regular Breakfast

Follow the PFCF rule (if you are new to this concept this Instagram slideshow from my page Nutrition for Littles can help) to add some additional ingredients to transform your regular breakfast into one that is dynamic, rich in micro and macronutrients and even more tasty!

For example, add some crushed nuts to your cereals, add creamy nut butter to your waffles, pair your eggs with a slice of wholegrain toast and a side of sliced apples.

Get your creative juices flowing: You can also make this DIY vanilla coffee syrup with your kids to use in your morning brew to go alongside your Mother’s Day breakfast.

Happy Mother’s Day!

Hopefully, these simple and delightful brunch ideas for kids of all ages, including those as little as 2 years old, can inspire you to get creative in the kitchen with your family this Mother’s Day.

These recipe recommendations are just a starting point to help you involve your littlies in the kitchen and foster their love for healthy eating so feel free to send me a message on social media with your ideas for what you are making for your Mother’s Day breakfast this year.

You may also like this previous blog post from my website on easy ways to boost breakfast. And don’t forget to hop over to my Nutrition for Littles Instagram for more content on how to raise confident eaters who love the food that fuels them. See you there!

I bet you’ve done this before…


In this episode, we talk about picky eating and why the usual ways parents try to help don’t always work. Have you ever told your kid they’ll get a cookie if they finish their plate? Or tried to explain why eating veggies is good for them, hoping they’d understand like an adult? Turns out, these methods might not solve the picky eating puzzle. We’ll share some simple, kind tips on how to make mealtime smoother and help your child enjoy a variety of foods. Tune in to learn how to turn food fuss into fun, without making promises of dessert for dinner.

Click here to take my free workshop to help identify why picky eating is happening and how to start reversing it.

Loving the podcast but looking for more?

Head over to my Instagram account @nutrition.for.littles where I drop almost daily content helping you change the mealtime environment in your home (make sure to watch my stories where I teach and explain in more detail!)

Also if you liked this episode share it with your friends and family because it really does take a village to raise kids and it helps when your village is all on the same page!

Thanks for tuning in, until next week mamas!

Hop into Easter with this Easy Easter Appetizer

Grass patch guacamole with carrot crackers is an easy Easter appetizer that doubles as an interactive activity for kids. Amid menu planning for this year’s family Easter meal, I wanted to come up with something delicious, relatively light, with lots of fresh ingredients and several tactile steps. Furthermore, I wanted it hearty enough to fuel the little ones for a pre-dinner Easter egg hunt, and this hit all the marks! The guacamole is nice and creamy with a bright tartness, while the crackers are crispy, buttery, and infused with the subtle sweetness of carrot.

Why You’ll Love This Easy Easter Appetizer

Customizable: Developed with picky eaters in mind, this easy Easter appetizer recipe can be changed to suit the preferences of any palate. 

Palate cleansing: This is primarily due to the citrus juice in the guacamole.

Interactive: From preparing the carrot cracker dough to rolling it out, cutting cracker shapes, and mashing the avocado, kids can be involved in pretty much every step of the process. 

Nutritious: This appetizer is packed with healthy fats from the avocados, has fiber from the carrots, and an array of vitamins and minerals from the other fresh ingredients.

Great make ahead: The cracker dough (or crackers themselves) and guacamole can be made 1-2 days in advance. 

Ingredients Notes

  • Flour: All-purpose is the way to go here. 
  • Butter: I use unsalted butter to control sodium. The fat helps achieve light, crispy crackers.
  • Carrots: Although carrots with the green tops attached are the freshest and offer the fresher, richer, more true carrot flavor, the bagged ones are sweeter, making them more appealing to younger palates. 
  • Avocado: I always look to the stem end to determine ripeness. If it comes off easily and I can see green underneath, the avocado is ready to go!
  • Citrus: I add a little lemon juice to the cracker dough to tenderize it and make the dough easier to work with. Fresh lemon or lime juice also goes into the guacamole for acidity. 
  • Tomato: Roma tomatoes are best for this recipe because of their tangy-sweet taste and low water content.
  • Extras: Have extra vegetables, fruits, and herbs on hand, including shredded lettuce, julienned cucumber, cilantro, cherry tomatoes, sliced radish, etc. Since I serve grass patch guacamole and carrot crackers in individual bowls, I like offering ways to customize each serving. 

Find the complete list of ingredients with precise measurements in the recipe below!

How to Make Grass Patch Guacamole and Carrot Crackers

  • Prepare the dough: Call your little ones into the kitchen because this is their moment to shine! Teach them how to measure ingredients, have them squeeze the juice from the carrots, cut the butter into the flour, and knead once the dough is hydrated enough to gather into a ball. Dough prep is primarily what makes this a tactile recipe.
  • Roll and cut: Chilling the dough before rolling it out isn’t required. Roll the dough out on a clean, floured work surface and have carrot-shaped and other Easter-themed cookie cutters on hand. Size does not matter. The only exceptions where chilling is suggested are hot days when the butter is likely to melt. 
  • Bake: First, I bake the carrot crackers at a lower temperature to cook them through and dry them out. Then, I increase the oven temperature so they get nice and brown.
  • Make the guacamole: Mash the avocado, add the citrus juice of choice, and season, then fold in the onion and tomato until everything is well combined.
  • Assemble and decorate: You can do as much or as little as you want. I set up a small activity station for this easy Easter appetizer. I divide the guacamole into 3-ounce portions and place those in small bowls or cups, then arrange the crackers along with the extra produce on the side. This gives everyone a chance to customize their appetizer while possibly encouraging picky eaters to try new foods.

Variations, Substitutions, and Tips

Make it vegan – Replace the butter with a vegan alternative like Earth Balance or use refined coconut oil that has been chilled. Refined is important. Otherwise, the crackers will have an apparent coconut flavor.

Go gluten-free – Gluten-free all-purpose flour can replace all-purpose flour 1:1; however, unless you use gluten-free flour with xanthan gum, you will need to add some.

Use a light baking sheet – Light-colored baking sheets reflect heat, while dark ones absorb it. Stick to a light one to reduce the chance of burning the crackers. 

Grass Patch Guacamole with Carrot Crackers

Preparation Time: 25 minutes

Cook Time: 12 minutes

Ingredients

Serves 4

Crackers

  • ¼ cup (30g) finely grated carrot 
  • 2/3 cup (100g) all-purpose flour, plus more for dusting  
  • ¾ teaspoon (4g) granulated sugar
  • ¼ teaspoon baking powder
  • ¼ teaspoon fine sea salt 
  • ¼ cup (60g) cold unsalted butter, cubed
  • 1 ½ tablespoons (21mL) cold water
  • ¼ teaspoon fresh lemon juice

Guacamole 

  • 2 medium avocados, ripe
  • 2-3 tablespoons (30-40mL) fresh lime or lemon juice
  • ¼-½ teaspoon fine sea salt
  • ¼-½ teaspoon black pepper
  • 2 tablespoons (20g) chopped onion
  • 1 Roma tomato, seeds removed and diced

Optional Extras

  • Shredded lettuce
  • Cherry tomatoes, halved
  • Chopped fresh cilantro
  • Julienned cucumber
  • Sliced radish
  • Chopped green onion

Instructions

Crackers

  • Preheat the oven to 350°F (177°C) and line a baking sheet with parchment paper. 
  • Place the grated carrot in a paper towel or piece of cheesecloth and squeeze the liquid into a cup. Reserve the juice. This will yield about ½ tablespoon (7mL) of carrot juice. Follow this with enough water to make 2 tablespoons (28mL) of liquid. 
  • Whisk flour, sugar, baking powder, and salt in a mixing bowl. 
  • Add the butter and grated carrot. 
  • Cut the butter into the flour by hand using a quick pinching motion until the mixture resembles coarse crumbs. This is a great time to get kids involved as the process is a fun tactile activity that also benefits the texture of the crackers. 
  • Add the lemon juice and half of the liquid. Mix by hand, then add the remaining liquid if needed. The dough will be scraggly and moist enough to stick together when pressed.
  • Knead the dough a few times to form it into a relatively smooth ball, then shape it into a flattened disk.
  • Lightly flour a work surface and roll the dough out until it is 1/8 inch (3mm) thick. 
  • Cut into crackers using cute carrot or bunny-shaped cookie cutters, or cut into squares with a knife. Gather scraps into a ball and roll them out again to reduce waste if you use cookie cutters. 
  • Arrange the crackers on the baking sheet and bake for 8 minutes or until set and cooked through but not browned. 
  • Remove from the oven and increase the temperature to 400°F (200°C).
  • Once the oven comes to temperature, return the crackers to the oven for 3-4 minutes or until brown. 
  • Set the carrot crackers aside to cool on the baking sheet.

Guacamole

  • As the crackers cool, mash the avocado in a bowl using a fork or potato masher. 
  • Add the lemon/lime juice, salt, and pepper. Mix until well combined. 
  • Fold in the onion and tomato.

Assembly 

  • Divide the guacamole into bowls.  
  • Arrange the crackers in each bowl along with any desired extras. 
  • Enjoy.