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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.

3 Places to Start Building a Foundation for Transforming Your Picky Eater

Today I’m tackling a topic that I know resonates with so many of us – picky eating. If you’ve ever felt at a loss during mealtime battles or wondered how to encourage your little one to explore new foods without the fuss, this episode is for you. I’ll be sharing some of my favorite, tried-and-tested strategies that are not just about getting through dinner but about laying the groundwork for a lifetime of healthy eating. So, if you’re ready to turn mealtime from a challenge into an opportunity for growth (both for you and your child!), tune in. You won’t want to miss these game-changing tips that I have in store for you!

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!

Tackling Picky Eating During the Holidays: Tips for Stress-Free Family Meals

Today, we’re diving into a topic that many parents find challenging – navigating the holiday season with picky eaters. We’ll explore practical strategies to make festive meals enjoyable for the whole family, from Thanksgiving to New Year’s Eve. I’ll share tips on managing uncomfortable comments about your child’s eating habits and how to encourage them to try a variety of foods. Join me as we transform holiday mealtime struggles into joyful, stress-free experiences, ensuring that both you and your little ones can relish the festive cheer!

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

Want safe, effective workouts for pregnant, postpartum or really for any mom? Download the Expecting and Empowered App, it has everything you need to get in a good workout for whatever stage of life you are in. Click here to get started and use code THEMAMAWELL

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!

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!

When Nothing Works: Navigating Picky Eating Frustrations

I hear this from parents all the time, “nothing is working!” I break down what it means, what should we do, where we are at now and how can we move forward from this.

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

Want safe, effective workouts for pregnant, postpartum or really for any mom? Download the Expecting and Empowered App, it has everything you need to get in a good workout for whatever stage of life you are in. Click here to get started and use code THEMAMAWELL

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!

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!

My Kid Called Dinner ‘Yucky’—Here’s What I Did!

Join me this week, as we tackle the all-too-familiar chorus of ‘yuck!’ from the little ones. In this focused discussion, we delve into the whys behind your child’s immediate nose-wrinkle or shake of the head at the dinner table, and what you can do to turn that around. I’m sharing firsthand insights and actionable tips to help you transform those moments of frustration into opportunities for nutritional growth and positive change—ensuring that the food you serve is met with excitement rather than resistance.

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

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

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!

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!

Uncomfy experiences

I go over 3 experiences/examples that I want you to put yourself in your kids shoes when it comes to eating. I want you to really see what these experiences might be like for your kids and how you can help at the table.

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

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

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!

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!

Essentialism and picky eating

I read a book on essentialism and it gave me a great visual for how to tackle picky eating and parenting in general. I share this visual and how I have used it in all aspects of my life.

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

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

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!

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!

Multivitamins for Children: Nutrition Labels Explained and Choosing Wisely

Navigating the world of vitamins can be overwhelming, especially with a barrage of advice from various sources—doctors, dietitians, parents, friends, neighbors, and even social media. So when you’re swamped with all of this information, how can you make the right choices for your child’s nutritional needs?

Multivitamins, often marketed as a quick fix for dietary gaps, can create both opportunities and challenges for parents like you and me. In this blog post, I’ll share three things you should consider as you determine if multivitamins are right for you and how to choose the right vitamin.

1. Multivitamins Can Offer a False Sense of Security

Vitamins often act as a parental insurance policy. But while many people may use them for blanket coverage, they’re not a one-size-fits-all solution—more on that later. 

Imagine this train of thought: If my child has all the vitamins and minerals they need, why not let them go for the pizza instead of the grilled chicken and broccoli?

Sound familiar?

Vitamins make it extraordinarily convenient to pick up any multivitamin and assume it covers all the nutritional bases your child needs. But while multivitamins can be a great parachute for those instances when your child stopped eating broccoli for a month or decided to boycott milk, it’s all too easy for that safety parachute to become a crutch instead.

Multivitamins for children

“Vitamins, taken properly, won’t do any harm. Just don’t let them take the place of a healthy diet, which children need for good growth.” – Johns Hopkins Medicine

Multivitamins should not be used to replace a healthy diet. When we fall into this comfortable but dangerous territory, we can actually enable picky eating and make it worse unintentionally.

2. One Pill Does Not Fit All: How to Choose the Right Vitamin for Your Child

Multivitamins for children are often marketed as a convenient way for parents to ensure their kids get all the essential nutrients they need, but the truth is a bit more complicated. The idea that a single pill can provide all the required vitamins and minerals is misleading: not every multivitamin will be a perfect fit for your child’s unique dietary needs.

Adding the first multivitamin you see to your shopping cart can actually leave certain nutritional gaps untouched. Consider this: your child enjoys a diet rich with fruits and vegetables but will not go anywhere near milk. A standard multivitamin is likely abundant in the nutrients produce has, but lacks calcium. In this scenario, relying on a generic multivitamin wouldn’t help your child at all.

3. Nutrition Labels Explained: What Parents Should Know

When it comes to understanding nutrition labels, the term %DV, or percent daily value, is essential. This figure indicates the amount of a specific vitamin or mineral contained in a single serving of the product. For instance, if the %DV for vitamin A on your child’s multivitamin is listed as 110%, it would seem that one serving provides more than the daily requirement for that nutrient. But is it really that straightforward?

The reality is that most nutrients are more effectively absorbed when they come from whole foods rather than supplements. Take vitamin A as an example, your body would more readily absorb it from carrots than from a multivitamin. Why is this the case?

There are several reasons. First, the form of a vitamin in a multivitamin may differ from the form we encounter in food, affecting how easily our bodies can absorb it.

Kid taking vitamin drop

Second, a multivitamin combines multiple vitamins into a single pill. When this happens, vitamins can interact in ways they wouldn’t interact in their natural food sources. Sometimes two different vitamins can form a bond, making it difficult or impossible for our bodies to digest and absorb them effectively. When this happens, it doesn’t matter that the %DV because our body can’t access the nutrients.

And finally, the ability to absorb a vitamin is highly dependent on our gut health. The same is true for our kids. A healthy gut biome will allow our bodies to absorb the maximum amount of nutrients.

If, like in my earlier point about a false sense of security, we allow multivitamins to enable unhealthy eating habits, we can actually harm our gut health. 

In turn, this will make it even harder for our bodies to digest a multivitamin. So as you consider adding a nutritional supplement to your child’s diet, understanding the nutritional label and how our diet affects the supplement is vital.

Table Talk: How to Choose the Right Vitamin

So what next? Knowing which vitamins and nutrients your little one needs can be tricky at first. But, there are two tried and true methods you can use to assess your child’s dietary needs and determine how to supplement them.

First, you can simply watch and learn. Keep track of what your child eats. Then, analyze their intake for any nutritional gaps. The benefit of this method is that you can be as relaxed or meticulous in your tracking as you’d like. On the other hand, this solution can be very hands-on and require a lot of mental energy—something we all lack sometimes.

Second, consider testing. Depending on your child, testing may or may not be more challenging than putting a pen to paper and writing down what they eat. Some tests may require urine samples, while others require blood samples. Regardless, this is the most accurate method to determine if your child’s needs are being met and where they could stand to benefit from supplementation. As a bonus, you’ll be able to talk with your healthcare provider about any specific questions or concerns you might have.

Feeling overwhelmed or unsure of what to do next? That’s where Table Talk comes in. Table Talk is more than just a program; it’s a solution to the mealtime challenges that have you at your wits’ end. 

From diversifying your child’s diet to ensuring they get the right nutrients, Table Talk offers effective strategies for a healthier, happier family mealtime experience.
If you’re tired of the mealtime struggles and ready for a definitive solution, Table Talk is designed for you. Join today and transform mealtimes into joyful, nourishing occasions.

20 Quick Dinner Ideas For Picky Eaters

When you’re running low on steam, thinking up creative dinner ideas for picky eaters is enough to send you running for the hills! I get it. 

Here are some fun and super simple ideas to whip up – they’re great for both mid-week or weekend. Think about printing this out, popping it on the fridge, and reaching for it when you are busy grocery and menu planning. I hope it helps!

(Check the bonus recipe at the bottom too!)

20 Menu Ideas for Dinners For Picky Eaters 

    
    
    
    
    
    
    
    
    
    
    
    
    
    
    
    
    
    
    
    
Grilled cheese sandwhich

Recipe for Turkey & Veggie Meatballs 

Turkey and veggie meatballs

Ingredients

  • 1 pound ground turkey
  • 1/2 cup grated zucchini, squeezed to remove excess moisture
  • 1/2 cup grated carrot
  • 1/4 cup finely chopped spinach (fresh or frozen, squeezed to remove excess moisture)
  • 1/4 cup finely chopped onion
  • 1/4 cup breadcrumbs (plain or whole wheat)
  • 1/4 cup grated Parmesan cheese
  • 1 large egg
  • 1 tsp mixed Italian dried herbs
  • Salt to taste
  • Cooking spray or olive oil for greasing

Method

  1. Preheat the Oven: Preheat your oven to 375°F (190°C). 
  2. Prepare the vegetables: Grate the zucchini and carrot. Then, finely chop the spinach and onion. Make sure to squeeze out any excess moisture from the grated zucchini and spinach using a clean kitchen towel.
  3. Combine ingredients: Mix the ground turkey, grated zucchini, grated carrot, chopped spinach, chopped onion, breadcrumbs, Parmesan cheese, egg, herbs, and salt. Mix everything together until well combined. You can use your hands or a wooden spoon for this.
  4. Shape the meatballs: Grease a baking sheet with cooking spray or a thin layer of olive oil. Take small portions of the meatball mixture and roll them into small, kid-friendly meatballs, about 1 to 1.5 inches in diameter. Place them on the baking sheet, spacing them slightly apart.
  5. Bake the meatballs: Place the baking sheet with the meatballs in the preheated oven. Bake for about 20-25 minutes, or until the meatballs are cooked through and golden brown on the outside. You can check for doneness by slicing one meatball open to make sure there are no pink spots inside.
  6. Serve: Once the turkey and veggie meatballs are cooked, remove them from the oven and let them cool for a few minutes before serving. You can serve them with your kids’ favorite dipping sauce, such as marinara sauce, ketchup, or a yogurt-based dip. This is a super fun recipe to make as a dinner for picky toddlers. You’ll love it too!

Wrapping It Up

I hope this quick ideas list brings you much joy (and relief) when trying to figure out fun dinner ideas for picky toddlers and kids. Remember, variety and colorful choices are key!

What is a good eater anyway?

In this episode we dive into the challenges parents face at mealtime with their little ones. I break down a viral post on “Baby Lead Weaning” and offer actionable tips to help you raise healthy, independent eaters. Tune in to get my expert take on how to navigate the tricky terrain of children’s nutrition.

Not only do I share proven strategies for raising healthy, independent eaters, but I also highlight the importance of understanding your child’s unique nutritional needs. Drawing from my expertise, I guide you through the process of making mealtimes less stressful and more enjoyable for the whole family. So, if you’re tired of the mealtime battles and are looking for expert guidance, this episode is a must-listen. Tune in to arm yourself with valuable knowledge that can make a real difference in your family’s eating habits.

Ready to try Picky Plates, click here to check it out!

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

Breastfeeding Blueprint is helping moms navigate breastfeeding their babies! You can get $50 off their course when you use NFL50! Click here to learn more!

Here is a link to my Amazon shop!

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!

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!)

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

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!

Healthy Habits: Ensuring Adequate Iron Intake for Growing Kids

While iron is considered a “micro”-nutrient, there is nothing small about its importance for growing toddlers and young kids. In this article, we will talk about the benefits of iron in children’s diets and some tips and tricks for adding iron to your kid’s diet. 

The Benefits of Iron for Kids

Iron is an essential mineral needed to help red blood cells move oxygen to cells all throughout your child’s body. According to the Mayo Clinic, your little one needs iron for healthy development as they grow, including their ability to learn. Adequate iron intake can also prevent a disease called iron-deficiency anemia.

Children at school learning

Foods High In Iron for Kids

So, what food contains iron, and what is the best iron for kids? First, it is necessary to differentiate between heme and non-heme iron. 

Heme iron is a type found in animal products, such as meats, fish, seafood, and eggs. According to the CDC, heme iron is preferable because your child’s body can absorb and utilize it better. However, non-heme iron is also beneficial and can be found in plant sources, such as tofu, beans, leafy greens, and fortified cereals for infants. 

If possible, try to fill your child’s meals and snacks with foods rich in heme iron. However, non-heme iron is better than none and can still help keep your child healthy. 

Did you know that vitamin C can work together with iron, so it absorbs better? So, pair your child’s iron source with vitamin C, such as citrus fruits, berries, tomatoes, and bell peppers. 

Inversely, it is important to note that you should avoid pairing your iron source with too much calcium, which can impair absorption.

How Much Iron Do Kids Need?

Your child’s exact amount of iron varies greatly depending on their age. The Mayo Clinic makes the following recommendations:

AgeDaily Iron Recommendation
7-12 months11 mg
1-3 year-olds7 mg
4-8 year-olds10 mg
9-13 year-olds8 mg
14-18 year-old girls15 mg
14-18 year-old boys11 mg

For reference, a cup of ground beef contains about 3 milligrams of iron, and a cup of black beans has almost 4 milligrams.

Easy Iron-Rich Meal and Snack Ideas

There are many delicious and kid-friendly ways to incorporate iron into the meals you prepare for your child. Try out these awesome ideas!

  • Hand-breaded chicken strips with broccoli and berries
  • Ground beef tacos topped with cubed tomatoes and lettuce
  • Mini scrambled egg bites with chopped bell peppers, peas, and cheddar cheese
  • Whole wheat pizza crust topped with tomatoes, pesto, and turkey pepperoni
  • Oatmeal topped with peanut butter, berries, and cinnamon

Additionally, according to Columbia University, you can cook your food on cast iron pots and pans to increase the iron content of the food. 

Cast iron skillet

For snacks, you can try some of these delicious ideas!

  • Turkey on wheat crackers with sliced grape tomatoes
  • Baked fish sticks with orange slices
  • Iron-fortified cereal and 4 ounces of 100% fruit juice. 
  • Peanut butter with pretzels and cubed mango
  • Chopped chicken with sliced strawberries

Your little one is bound to love these iron-rich meal and snack ideas that you can also enjoy. The options are endless but make sure to pair iron with a source of vitamin C. 

Key Takeaways

In conclusion, iron is an essential micronutrient for your child to help their red blood cells carry oxygen throughout the body. Adding iron to your kid’s diet will help them grow, develop, and thrive.