These delicious and creamy satay's use coconut milk which is high in a beneficial fat called lauric acid that is easily absorbed and used by the body as energy.  Coconut milk is also a good source of vitamins and minerals plus it contains important antiviral and antimicrobial properties to support children’s immune function. Ingredients 1 ½ tablespoon GF red curry paste3 tablespoons crunchy peanut butter400gm coconut milk500gm chicken thigh fillets, chopped1 onion, finely sliced2 carrots, grated2 zucchinis, grated Method Heat oil in large saucepan; cook onion until soft.  Add red curry paste and cook for 1 to 2 minutes. Add finely sliced chicken and grated...

This cottage pie recipe is such a great way to get additional vegies into your healthy child’s diet.  You can use whatever veggies you have at hand. Ingredients Quantity of Fibre Rich Bolognaise Sauce (see our recipe)Veggie Mash½ cauliflower1 medium sweet potato2 potatoes or carrots2 tablespoons butterMilk of choice Method Heat oven to 180oC (350oF). Cut your vegetables of choice into chunks or florets.Using a pot of boiling water or a steamer, cook veggies until well cooked.  (Cauliflower 10-15 minutes, sweet potato and potato 20-30 minutes).Allow to cool slightly.Either mash the vegies by hand or in a food processor.  Add butter and enough milk...

This delicious meat free meal is easy to make and a great way to get extra veggies into your child’s diet.  It’s also high in protein to support your healthy child’s growth and development. Ingredients 1 onion, finely chopped1 capsicum, finely chopped2 carrots, grated1 ½ cups peas (can be frozen)6 eggs1 handful spinach leaves, chopped2 tablespoons milk of choice½ cup good quality cheddar cheese, grated2 cloves garlic, mincedSea salt and pepper1 lemon, rind1 teaspoon ground cumin Method Preheat oven to 220oC.  In a mixing bowl, whisk together the egg, milk, cheese, cumin and seasoning. Heat oil in a cast iron or heavy based frying pan,...

Attention deficit hyperactivity disorder (ADHD) is a childhood disorder that can continue into adulthood. Symptoms of ADHD can be disruptive in certain environments or even during a child’s day-to-day life. They may have difficulty controlling their behavior and emotions at school or in social settings. This can affect their development or how they perform academically. Behavioural Symptoms of ADHD include: ✅ Becoming easily distracted ✅ Not following directions✅ Feeling impatient often✅ Fidgety ADHD Nutritional Suggestions Some studies suggest that certain nutritional supplements can ease symptoms of ADHD.  Zinc Zinc is an essential mineral that plays a vital role in brain health. A zinc deficiency may have...

Over the past decade or so, there has been a dramatic increase in the number of children diagnosed with compromised brain function which include conditions such as ADHD, autism, cognitive problems, alongside an increase in depression and anxiety.   So, what is it about the modern lifestyle that is so destructive to the health of our children’s brain function? The gut as key to mental development Research papers backed by clinical experience indicate there is a definite connection between gut health and brain function.  In fact the gut and brain originate from the same area in the embryo. Therefore children who suffer from digestive complaints...

Most kids love pancakes and these pancakes are a super healthy and easy to cook making them a delicious choice for breakfast.  Eggs are high in protein to build strong muscles and keep your child feeling full.  The also contain lots of fibre to support children’s gut health and a robust children’s immune system. Ingredients 1 ripe banana1 free-range egg2 tablespoons flour of choice Method Mash the banana in a bowl until smooth.Add the egg and mix into to the banana until well combine then add the flour and whisk until smooth and set aside for 5 minutes.Lightly spray a frying pan with olive...

Healthy children can’t resist these little biscuits, they are brimming with nutrition and deliciousness.   Ingredients 1 banana, mashed ¾ cup rolled oats 3 tablespoons peanut butter (or nut butter of choice) 1 tablespoon good quality honey   Method Preheat oven to 180oC (350oF) and line a baking tray with baking paper. In a medium bowl, combine all the ingredients and mix together. Scoop tablespoons of mixture and form into balls and place on the baking tray and flatten slightly. Bake for 10 to 15 minutes and allow to cool on the baking tray and then move to a wire rack to cool completely. Store in an air tight tin. Makes: 10 cookies Fiona's Tip:...

Making your own muesli allows you to purchase good quality fresh ingredients.  You can vary the recipe to suit the family taste buds.   Ingredients ½ cup flaxseeds 1 cup almonds, slivered, chopped or flaked 1 cup sunflower seeds 1 cup shredded coconut 1 cup walnuts, chopped ½ cup dried apple or goji berries 2 teaspoons cinnamon 2 teaspoons vanilla essence Add either 1 kg traditional oats or for gluten free muesli use rolled quinoa or rice flakes   Method In a large bowl, mix all ingredients together. Store in a cool place in an air tight container with a tight fitting. Naturopathy Can Help With the Following Childhood Conditions Fiona provides tailored health plans based on...

French toast is a great way to disguise eggs if your child doesn’t like eating them on their own.  Eggs are high in vitamin D which supports a robust children’s immune system making them an excellent choice to include in your healthy children’s meals.  Buy organic or free-range eggs if possible.   Ingredients 1 slice of gluten-free wholemeal bread 1 free-range egg, beaten 1/3 cup milk of choice ½ teaspoon cinnamon, optional   Method Heat a small amount of butter in a frying pan. Beat the egg in a shallow dish. Dip the bread into the mixture and cover both sides thoroughly with the mixture. Let the excess mixture drip off the...

Who says you can’t have biscuits for breakfast!  These nutritious gut friendly ingredients are a bowl of goodness made into delicious biscuits the whole family will love.   Ingredients 3 cups rolled oats 1 cup ripe bananas, mashed 1 cup almond meal ½ cup coconut, shredded or desiccated 2/3 cup good quality honey or maple syrup 2 teaspoons ground cinnamon 2 teaspoons vanilla extract 1/3 cup dried fruit (sultanas, currents, apricots or goji berries) 1/3 cup seeds (pumpkin, sesame or sunflower) ½ cup coconut oil or olive oil, lightly flavoured   Method Preheat oven to 180oC (350oF) and line 2 baking trays with baking paper. Add all the ingredients together in a large bowl and mix together...

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