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.

Vitamins

Should you give your kids vitamins? I cover best practices when using vitamins and how to best incorporate them if your little one needs them.

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

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

3 things I wish I did differently!

We learn from mistakes, right? I am about to share 3 things I wish I did differently with my kiddos and hope you can learn from them too. 👀

Firs thing is first – IF YOU ARE FEEDING your kids, you are doing it RIGHT. However, there is always room for growth, right?

Here is my list –

  • Be intentional about introducing allergens!
    • …And not just the big ones. We often introduce things like dairy & wheat and not as much intentionally with things such as selfish & soy.
    • It is worth it to be methodical & strategic in introducing the top 8 allergens. See the graphic below to refresh the top allergens:
  • Be intentional about a meal & snack schedule!
    • It is easy to feed on a demand – giving a snack whenever they cry, are fussy, etc. – but this doesn’t set them up for long term success.
    • Start a schedule as early as 6 months & firm it up over time up until 18 months of age.
    • Personally I wish with my littles that I firmed it up around 12 months of age!

  • Worry less!
    • If your child is in the “thick of it” with picky eating, don’t worry. They do come out the other side. Consistency matters and is hard, but it is worth it.
    • You can let it go and take a deep breathe. We have time and can work on this together!
      • …And a personal specific that I wish I didn’t worry so much about – don’t worry or force them to use utensils. They will! It is a learned skill over time.

That is it! Those are my top 3.

If you are interested in REALLY digging deep with me Table Talk is the place to do it. Feeding kids shouldn’t be this hard. Picky eating can take over your life, feeling like every meal is worse than the last. It’s time to reclaim your kitchen tables and actually start enjoying meals together.

Alright mama! Thanks for reading. If this was helpful be sure to share with your friends and family. If you’d like to dig deeper visit the link below to listen to the podcast episode where I share deeper on this topic –

https://open.spotify.com/episode/4sGMf21Fdrsh4e8nwOk7X8?si=d3437eaddd004ea3

Getting your partner on board!

A lot of you voice to me that you struggle implementing some of the things I recommend because your partner or spouse can come in at the last minute – and it seems like – undo everything you just set up. 🤯

The reason I can paint this picture so well is because it’s happened in our home!

Picture this: 📸

You are using a low pressure technique, it’s working and they are about to eat a piece of brocolli. THIS IS IT! FINALLY. Your spouse walks in and cheerfully and abruptly blurts out, “Hey kiddo! Eat your broccoli! It will make you strong!” – annnnnd, just like that your child is no longer are interested in eating it.

I have been there!

Sometimes it’s hard for me to get my point across fully. A part of the reason I started a podcast and blog was to help my husband grow and learn alongside of me – and part of it was for you to be able to use it and share it as a resource. 

I have some tips for getting your partner on board:

  1. Have this conversation separate from your kids and away from the table.

2. Set some long term goals and boundaries of what kind of parenting you will have around the table (I highly recommend listening to the division of responsibility podcast episode for guidance on this – https://podcasts.apple.com/us/podcast/ep-2-the-division-of-responsibility/id1506552983?i=1000471212015). Discuss “what to do when” scenarios.

3. Role play! Practice how to respond in those moments at the table together. 

We all were raised a little bit differently around the table and often that directly impacts how we will parent around the table. Being open minded and asking what your partners priorities, intentions, and expectations are. 

Get on the same page about:

  • The Division of Responsibility. 
  • The idea that your child can be an independent eater and learn to listen to their own body.
  • A meal and snack schedule and what practically that looks like for your family.

If this was helpful for you or you want to dive in a bit deeper – head over and listen to my podcast episode on this very topic –

https://podcasts.apple.com/us/podcast/how-to-get-your-partner-on-board/id1506552983?i=1000475166437

Organic foods

This week I go in-depth on what makes foods organic and foods that I will typically buy that are organic. If I have not answered your question please DM me on Instagram @nutrition.for.littles so I can better answer your questions.

Here is the link I talk about from the USDA.

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!

Want your picky eater to get excited about a new food? Read this!

Kids are curious by nature, it’s how they learn about this world around them… it’s also what leads to the dreaded “why” question over and over and over again 🙃

So let’s use that to our advantage.

Find ways to get their curiosity rolling. Help get into the role of being an explorer, investigator, or detective…


Let’s start with oranges!

Supplies:

  • 1 orange (or a variety of oranges)
  • Magnifying glass (or use a toilet paper roll as binoculars, whatever works right?! 😜)
  • Flashlight

Activity:
Start by helping your little one use a magnifying glass to look at the outside peel of the orange.

Start by asking what do you see or notice? If they need a little help you can prompt them…”Is the peel smooth or rough? Can they see the “dimples”?  Does the orange have a navel or part of the stem still attached?”


Now, peel the orange.

Let your child use the magnifying glass to look at the inside of the peel  (pith) and sections of the orange. 

Hold up the peel and shine a flashlight on the inside of the peel. Depending on the thickness of your particular peel, your child should see the pith that looks like veins running through the peel. If the peel is thin enough, you may see the orange color come through.


Let your child press their finger into an orange section and feel the juice burst. Use the magnifying glass to look at the inside of the orange section.
Enjoy discovering all the parts of the orange together!

Want to discover more ways to introduce new foods to your little one? Join my new food email challenge!

Every day for a week you’ll get a new email with a unique way to introduce and discover new foods 🤩 This challenge will help you get your child to eat and like broccoli! And it is totally free!

Eating at restaurants

Do you struggle with what eating at a restaurant should look like with your little one? I give you lots of tips and tricks to try! You don’t want to miss this podcast!

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!

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 or 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 blog post. 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 or vomiting. 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. Having an incredible emotional response to food everytime. This could indicate pain that is associated with an allergy or something deeper going on. Best to schedule a check up with your child’s pediatrician!
  7. 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