Finding Creative Solutions that Pack a Punch
In the last issue, Part 1 on Nutrient Boosting for Fussy Eaters, focused on ways to boost nutrients for children who have a limited diet by changing up breakfasts. This issue, attention is turned to snacks, lunch and dinner for simple ways to improve nutritional intake for even the most selective of eaters.
Snack Options
Snacks can be a great place to add in some slightly new foods as children are often more relaxed at snack-time. Serving fruit, vegetables and other wholefoods at snacks, even if not eaten provides a good learning experience.
1. Smoothies – Many fussy eaters find drinking easier than eating, so smoothies can be a good option. Adding yoghurt or kefir introduces probiotics, essential for a healthy gut. There are also fruit and veggie powders that can be added into the smoothie, particularly if a child finds eating them in their whole form challenging. Smoothies are often pretty forgiving in terms of adding extras. Many children are okay with fruit added to smoothies but adding vegetables can be simpler than you expect, particularly if using neutral flavoured and coloured ones, like cooked cauliflower. Other vegetables that work well in smoothies are zucchini/courgettes (which can be peeled if the green is a problem), avocado and spinach. If a different colour is off-putting, adding cocoa powder or berries can help. Plus, cocoa gives an overriding chocolate flavour. If adding a sweetener, dates, or honey (particularly raw honey) both have nutrients, so are a better option from that point of view than sugar.
2. Baked Goods – Some children are fine with fruit or veggies added to muffins, cakes or brownies. This is not a push to hide. I am anti-hiding for many reasons, however, if adding things to a food is an easier way to eat it than in its original form, that’s great!
3. Nuts and Seeds – These can make a great snack on their own as they are crunchy and dry – the usual wins for most fussy eaters. They are also packed with good fats and minerals. If they don’t rock on their own, how about toasted or choc-dipped?
4. Dips – Hummus is one of our five-a-day. Yoghurt makes a great dip, as does softened peanut butter or tahini all which give a great nutrient boost.
5. Frozen Fruit or Vegetables – Either whole, like peas, or pureed, like berries or banana can be a different but accepted snack. Blended, frozen bananas are very ice cream-like.
Lunch and Dinner Options
There are many ways to boost the nutrient quota in a child’s food. However, dinner is often a little more challenging for children so it can be good to experiment at other meals instead, if needed.
1. Veggies – Adding vegetables to tomato-based sauces, pasta dishes or meatballs can make it easier for a child to accept.
2. Liver – Soaking in milk or vinegar can remove the distinctive taste of liver. Liver can then be frozen and a little grated into foods like burgers or meatballs without noticing the flavour. Liver packs a big nutrient punch.
3. Linseeds – Ground linseeds provide a boost of omega 3. I use them in meatballs, sauces and burgers as a binder/thickener. They disappear nicely into the food and don’t create an unpleasant taste or texture.
4. Broth – Broth again packs a huge nutritional punch. I know many parents who are able to cook rice in broth, or use it as the liquid for two-minute noodles, boosting the nutrient quota. If you are making sauces for bolognaise, for example, broth can be used as the liquid.
5. Herbs and Spices – Both herbs and spices add a good boost in a little package. Despite many children preferring plain pasta and crackers this does not indicate they don’t like flavour. I know many selective eaters who love garlic and other strong flavours.
6. Lentils and Beans – These can often be added to dishes in small amounts without a drama. For example, I frequently add a small quantity of lentils to a bolognaise, giving a flavour boost as well as additional nutrients. One trick I use is to grind red lentils to a powder and then they can be used as a thickener in sauces or added to mince dishes without the texture being a factor.
7. Pesto – Green herbs can be a winner flavourwise for a surprising number of picky eaters and obviously, is a nutrient packed offering as well.
8. Changing up Veggies – Frequently serving in the traditional way makes veggies less appealing for children. However, frying broccoli, raw green beans, or roasting cauliflower can make them more palatable.
9. Wholegrains – Upgrading pasta or bread to wholemeal rather than white is a plus. Some versions are far better than others though. Wholemeal spelt pasta is our favourite pasta as it’s soft and almost white in colour.
10. Potato Skins – There are more nutrients in the skins of many foods than in the filling. Scooping the flesh out of potatoes and then roasting until crispy and/or adding cheese is ideal. I hope this has provided some inspiration and a few ideas for boosting nutrition, even in a limited diet.