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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.

Cooking with your kids with Sarah

Do you have your kids cook in the kitchen with you? I talk to Sarah from @snackswithjax and she talks about why it is important to have your kids help you in the kitchen.

Want Sarah’s Make Meals Fun Kit? Click here to check it out!

Looking to change up your menu? Look no further click here to learn more about the REVAMP system and how you can make small changes to your menu!

If you haven’t yet make sure to subscribe to my other podcast The Mama Well yes I have two!

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!)

Hope this episode was helpful for you! If it was it would mean so much to me if you left a written review it only takes you a second but helps other mamas just like you!

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!

When To Worry 😟

Often I hear mom’s say, “My child won’t eat ANYTHING.”

As a practitioner when I hear this I have to assume that if they are eating absolutely nothing – no food is passing through their body – there is room to be concerned. Call your child’s pediatrician immediately!

Now that that is out of the way, today I am talking to the majority of you. When mom’s say this I find that they often mean, “My child is eating very little, skips meals occasionally, and is very selective.”

Let me put you at ease and share that 9 times out of 10

– your kiddo is totally fine!

But today we are going to talk about when there would be room to be concerned and contact a pediatrician.

First of all we want to look at the BIG picture here: It is not just their lunch or just their breakfast, it is the whole of their food intake. We never want to compare today’s lunch to tomorrow’s lunch or so on. Just the same as we as adults differ in our appetite; some days we can’t eat enough food and some days our stomach feels a bit off and we don’t eat much.

THIS IS NORMAL.

Kid’s do not grow at a steady curve and the fluctuation in their growth greatly affects their appetite and eating habits.

Alright now lets jump into when there is room to seek extra help. A reminder that this information is overarching, general education. This may not apply to your child specifically. So you always want to talk to your child’s pediatrician or an in person dietician if there is something concerning you:

Some reasons why you may seek out extra help:

  1. If your child (genuinely) only accepts 15-20 foods after going through a program like Table Talk where you are offering a variety of foods, and learning how to expand the foods they eat.
  2. Any weight loss. This is usually a sign something else is going on – it could be stress, them having a bug, an allergy, ect. There is no need to over worry about this, but it is a indicator that you should schedule a check up!
  3. Long term stagnant weight. If their growth curve continues to stay the same. Similar to above, it is not something to over worry about, but it is a good idea to talk to your pediatrician and in-person dietician to assess what is going on.
  4. Eating only very specific textures. A great place to start with this is taking Table Talk. It is linked at the bottom of this podcast. If after taking a program like Table Talk with no improvement, some extra help from an in-person dietician may be needed.
  5. Gagging excessively. Gagging is normal while a child is learning to eat and is no need to worry unless it is constant and present anytime they eat. Click the podcast below if you need more guidance specifically around gagging. https://podcasts.apple.com/us/podcast/choking-vs-gagging/id1506552983?i=1000509486683
  6. Any medical issues that may interfere with their nutrition. Examples are a G.I. issue, neurodiversity, or an allergy. When your child is walking through a health issue or anything that could impact what they can and can’t eat it is a good idea to process with a pediatrician a plan of action!

Ok, mama! TAKE A DEEP BREATH.

We as mama’s can worry unnecessarily. Even if one or more of these points is happening with your child, there is no need to get ahead of yourself or spiral in to worry. You can take a deep breath and trust that a check up is an easy plan of action!

Another great place to start would be Table Talk:

The picky eating program that works. It’s the program that teaches you to be your own feeding expert, because you know your child best.

https://mamaandmerd.kartra.com/page/TableTalk

To hear more specifics on this topic follow this link to listen to my podcast episode on “When To Worry” – https://podcasts.apple.com/us/podcast/when-to-worry/id1506552983?i=1000502557128

Why they eat different at daycare

There can be a multitude of reasons why your little one eats differently at daycare or school. I breakdown a few of them and give you some ideas as to why this could be happening.

Want to try Dino Bars for yourself? Grab a pack by clicking here and use code Alyssa10 for 10% off.

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!)

Hope this episode was helpful for you! If it was it would mean so much to me if you left a written review it only takes you a second but helps other mamas just like you!

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!

If you haven’t yet make sure to subscribe to my other podcast The Mama Well

Thanks for tuning in, until next week mamas!

When to say, “NO!”

I feeeeel you, mama! Sometimes you just want to say “no!”

I am a big advocate and talk a lot around here about saying yes.

“Yes!” to having some more broccoli, “yes!” to more chicken, and even “yes!” to more dessert.

But the question is when do we say no?

At what point do they get cut off — after 4 oranges? 6? Where is the boundary of when we say no as the parents?

Let’s talk about it!

When our littles under-eat or over-eat what we deem as the correct amount, we tend to lean into anxiety of something being off.

But we are not in our kiddos body. Read that again.

We don’t know how much is too much or if their belly is feeling more full than usual. 

As adults our meals fluctuate greatly; our appetites fluctuate greatly. So why would it be different for our kids? If you listen to your body well our appetites should fluctuate. In a growing season we may eat more and others we may eat less and for our kiddos they are growing in height, width, weight, and even mentally every day

So let’s change our expectations of how much our children should eat!

Approach it in a mentality of wonder — “I wonder if my child is going through a growth spurt!” for example.

But there are a few exceptions to this and times we should be saying no to our child.

Here are a few:

  • If your child has an allergy and the food they are hoping for could or will cause them harm.  

  • If it is outside of the meal and snack schedule. If you haven’t made a meal and snack schedule listen to my podcast episode entitled, “Why you need a meal and snack schedule and how to create one that works.” (linked below) When this happens we can acknowledge that they are hungry, make a plan for when they will eat next, and re-direct. An example of this might be, “I hear that you’re feeling hungry. Lunch is in one hour so why don’t we go outside and play until then!”

https://podcasts.apple.com/us/podcast/your-babys-eating-schedule/id1506552983?i=1000488551273

  • There is no food left. If you provided grapes for dinner and your child had 2 servings and there are no longer any left this would be the appropriate time to say this. A great way to respond in this situation is, “I’m sorry we are all out! We them it all up. Mommy will make sure to put them on the list for next time!”

  • You need to save food for the rest of the family. This is totally ok to be transparent with your kids about. Especially in families with multiple kiddos sometimes there is only enough of something for each person to have one serving! It is perfectly ok to say “That is all we have for today. The rest is for daddy’s lunch tomorrow.”
  • When the mealtime is over. Some littles struggle and drag meal times on. A great tool to use in this is a sand timer so your child can gage how much time they have. I suggest 15-45 minutes for meal times. Here’s a link to the ones we have — https://amzn.to/3vZEPUY
  • If there is a continual reaction to a food when too much is consumed. An example of this would be overeating fiber and it resulting in tummy aches.

An important disclaimer though: It is super important we only say no when there has been a consistent reaction to a food not when we think there might be a reaction. Teach them how to listen to their body! I am a big believer in letting them eat it and then once the consequences come down the pipeline gently using it as a teaching moment and then reminding them gently the next time they want to overeat a certain food that creates these consequences. I usually hold this one loosely – not as a firm no but as a constant tool to teach them how to listen to their body. 

So there you have it, mama! Say “yes!” often!

But occasionally know when to say, “no!”

Head over to the Nutrition For Littles podcast episode on this topic to hear my thoughts on when to say no more in depth!

https://podcasts.apple.com/us/podcast/when-to-say-no/id1506552983?i=1000475915013

Desserts

Do you feel like your little one is obsessed with desserts and sugar? I give you a couple tips on how to help normalize desserts in your house!

Ready to learn about my Table Talk program? Click here to learn more and enroll!

In this episode I reference another one of my podcasts When to say no.

If you haven’t yet make sure to subscribe to my other podcast The Mama Well yes I have two!

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!)

Hope this episode was helpful for you! If it was it would mean so much to me if you left a written review it only takes you a second but helps other mamas just like you!

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!

Is Your Baby Ready for a Meal and Snack Schedule?

Is your baby interesting in solid food? Ready to start trying to have more consistent meal times?

The number one tip I have for you is to feed responsively.

This means paying attention to your little ones cues of when they are still hungry, when they want more food, and when they have decided that they are all done.

This may look like your baby grabbing the food and putting it in their mouth, leaning forward, opening their mouth, and then also signs of being all done like turning their head, spitting food out and being fussy. 

This is a great sign of your child being ready for a set schedule of meals when they are ready for solids. Let me walk you through what a schedule might look like:

Before I do that though, just a disclaimer: As long as you are feeding you child – you are doing it right. There is not perfect day to start solids and a meal schedule for your child and every baby is different.

The number one thing we can do outside of responsively feeding them is sitting with them and eating. 

Starting around 6 months of age sit with your baby for one meal a day.

(If you haven’t already, listen to my podcast episode on when your child may be ready to start solids – https://podcasts.apple.com/us/podcast/ep-5-when-to-start-solids/id1506552983?i=1000472256303 – it is usually around the 6 month mark but it differs for all babies!)

Choose a meal that you have ample time, can be most consistent with, and most present for. One time a day you should offer your child solid food – weather that is baby led waning or purées.

Around 8-10 months I would recommend a second meal and going up to three times a day for solids. Do what works best for you and your family.

Around 12 months of age is where it’s ideal to offer 3 chances for solids a day.

12 months on is where you start that meal AND snack schedule:

3 meals and a snack schedule in between. The ideal is to offer solid food every 1.5-3 hours from 12 months on. No need to stop offering the breast if that’s your jam, but consider offering solids before nursing sessions to increase solid intake.

Disclaimer: if your child wants more than 1 meal at 6 months this is totally fine! 

This would be a typical schedule (12m+) but remember every child is different:

7:30am breakfast

9:30am snack

12:00pm lunch

2:00pm snack

5:30pm dinner

Some children will want to explore food earlier, some won’t be interested at all and you’ll have to be consistent to continue to offer. There is not a perfect way to follow a schedule and we firmly believe in the 80/20 rule around here – be consistent 80% of the time but give yourself the grace to be a human as well!

Reminder: Consider a meal and snack routine verses a schedule. This is a little more flexible (not tied to clocks) and is a little more rhythmic. I find this works really well for families including ours.

The only difference is that meals and snacks are usually proceeded by and followed by the same activities or events every day. Ex: after nap is snack, after outside play is lunch, after school is snack, before bath is dinner etc etc.

Make the meal and snack schedule/routine/rhythm work for your family. Start by scheduling in the most important and immovable parts of your day and fit in the snacks and meals around that time. Ex: school is from 9-12pm or nap is from 1-3pm then meals and snacks will have to be put in between those times.

Hope this was helpful, mamas. Click the link below to listen to a full length podcast episode on your baby’s eating schedule & visit @nutrition.for.littles on instagram for daily tips!

https://podcasts.apple.com/us/podcast/your-babys-eating-schedule/id1506552983?i=1000488551273

Body acceptance with Kristina Bruce

This week I talk to Kristina Bruce who is a body acceptance coach. She talks about her experience with postpartum and how she didn’t want to pass on the generational chain of bad body acceptance to her daughter. She gives you tips and ideas on how to start having body acceptance and how to answer questions your kids may have about their bodies.

Follow Kristina on Instagram @kristinabrucecoach, click here for her free Body Acceptance Guide! Tune into the episode when Kristina was on The Mama Well podcast by clicking here!

Have you tried Daily Harvest? I am loving their smoothies! Click here and use my code NUTRITIONFORLITTLES for 40% off!

If you haven’t yet make sure to subscribe to my other podcast The Mama Well yes I have two!

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!)

Hope this episode was helpful for you! If it was it would mean so much to me if you left a written review it only takes you a second but helps other mamas just like you!

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!

Feeding baby myths

I talk about 6 myths when it comes to feeding babies (I really came up with 20 but narrowed it down)! I covered the ones I get asked the most and I referenced some of my other podcasts so that I could keep this one short. The links are below if you want to go more in depth on those specific ones.

Here are my other podcasts links Myth busting picky eaters, When to start solids, All about food allergies with Leah Hackney, RD and Sodium and your little ones.

Click here to enroll in Safe Beginning’s online CPR course. Use code Alyssa20 for 20% off.

If you haven’t yet make sure to subscribe to my other podcast The Mama Well yes I have two!

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!)

Hope this episode was helpful for you! If it was it would mean so much to me if you left a written review it only takes you a second but helps other mamas just like you!

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!

Why picky eating happens

It may shock you to know that picky eating is biologically driven to keep your little one safe. I give you a few things you can do though to help your littles try new foods. These tips are very easy and you can start implementing them today!

Have a picky eater at home? Join me Monday April 25 at 7pm MT/8pm CT for my FREE class on the top 3 OVERLOOKED and never talked about reasons for picky eating! Click here to save your seat!

Ready to learn about my Table Talk program? Click here to learn more and enroll!

If you haven’t yet make sure to subscribe to my other podcast The Mama Well yes I have two!

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!)

Hope this episode was helpful for you! If it was it would mean so much to me if you left a written review it only takes you a second but helps other mamas just like you!

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!

BONUS: How I Saved Over $400 a Month on Groceries (and how you can too)

Did you catch my segment on Good Morning America? I talk all about how this reel I made went viral, if you haven’t seen it I explain how my “need to use” bin has helped my family save money on groceries. I also give you even more tips and ways to save!

Want to watch my segment on GMA? Huff Post article, EatingWell article

Have a picky eater at home? Join me Monday April 25 at 7pm MT/8pm CT for my FREE class on the top 3 OVERLOOKED and never talked about reasons for picky eating! Click here to save your seat!

If you haven’t yet make sure to subscribe to my other podcast The Mama Well yes I have two!

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!)

Thanks for tuning in, until next time mamas!