Use All Five Senses, Food Appreciation is Learned

Want your little ones to become foodies?  Encourage them to use all their senses!  Let things get messy.  Let them sniff their food.  Let them touch, squish, stir, spread, break, and whisk.  Why? Because food appreciation is learned, just like cooking is learned.  All kids can become little foodies! To broaden palates it takes planning and effort as well as offering a variety of healthy food while limiting the processed stuff. It may seem hard but helping your kids blossom into little gourmets can be really fun and exciting!

Let them choose a new ingredient at the farmers market. Bok choy for the win!

Kids can wash while you work on the more advanced steps. Calling all kitchen helpers!

Ask little ones to help you sort groceries after returning from the supermarket. This lets them get familiar with produce.

Ingredients can be used for all kinds of sensory play.  Our Jicama Fruit Salad recipe is perfect for building little edible log cabins or for a very short game of Jenga.

Broccoli crowns can be used as brushes with a Savory Greek Yogurt Dip as the paint.

Food is more than just fuel, it's family, entertainment, love, energy and tradition.  So create those traditions in your home and you'll begin to see those little tikes become little foodies right before your eyes.

Tiny carts are a must!

Start an herb garden.  Have a family cooking night.  Pass down recipes from both sides of the family.  Use your imagination and your whole family will flourish in the most exciting ways imaginable.

Herb gardens are an easy and inexpensive way to cultivate palates and build confidence.

Who wants to play 'name that veggie?'

Fall Stove Top Potpourri

Can we share our latest obsession?

Stove top potpourri is something that will make your house smell like one of those fantastic holiday commercials where everything is warm, cozy and stress free (read: two kids enjoying each other's company, aka not fighting, while a gorgeously put together mom drinks a hot cider on a couch in front of the fire).  Last year we were urged, urged by the wonderful guys at Crafty Lumberjacks to make this stuff and we never did.  Shame on us!



What you need, and it's probably already in your home!

This is a great 'kids in the kitchen' activity and perfect fall craft.  The uncooked ingredients in a glass jar make beautiful inexpensive gifts for teachers and neighbors this holiday season.  So get those adorable kitchen helpers ready!

Give it as a gift in a beautiful Mason jar!

If you have never made stove top potpourri before, it's simple.  Just grab aromatic ingredients in your home, set them on the stove in a pot with water and let them simmer.  Your house will smell like fall and bring you a bit of extra relaxation which always brings on a bit of patience.  Who out there can't use more of that?

You can use anything but for our recipe all you need are apples, orange rinds, cinnamon sticks and water.

Peel the orange, chop the apple, and place them in a mason jar if you are going to give it as a gift or for it to be cooked later.  If you want to cook it now then pour the ingredients straight into a pot.

After adding all ingredients, add water.

If you are interested in enjoying your potpourri immediately, then simmer the ingredients on the lowest setting of your stove top (or in the slow cooker) all day and enjoy the glorious smells!  When the water begins to evaporate you can simply add more.

This is a great sensory activity for younger kids.  Encourage them to smell, touch and describe the ingredients they are adding.

To find more stove top potpourri recipes, visit the Crafty Lumberjacks, they have several sweet smelling ideas that will make your holiday season warm and cozy.  This link has a recipe that includes cranberries and sage (squeal).

The Supermarket - Taking Your Kids, Keeping Your Sanity

If you're a parent, chances are you probably haven't gone to the bathroom, cooked a meal or shopped for food by yourself in a while.  Here are 5 tips for taking toddlers and kids to the grocery store and not losing your mind.  Oh, and while creating healthier eating habits and all that good stuff…

1. Teeny Tiny Shopping Carts. If you are lucky enough to go to a store that has these, take advantage.  At first glance it may seem like more work for you, but we promise it'll most likely make your tot more agreeable and happy to follow directions.

2. Have your little ones help you add ingredients to the cart.  It will make them interested and willing to try new foods and it gives them a sense of pride.

3. Have them make and hold the list.  If they are not old enough to read and write, have them draw pictures with your help.

4. Give kids the power of choice and ask them to help you create the week's menu.  Ask if they want quinoa or brown rice.  Roasted sweet potatoes or roasted cauliflower?  This will make all the difference for them and how they see their meals.

5. Give them a healthy food choice that they may see as a treat when confronted with the crazy aisle of junk food. "We're not getting candy today but we can choose from this section over here." This is usually where the kid picks the $5 tiny bag of pistachios, but HEY it's better than a twix.  One of the biggest ways to stop kids from picky eating is by not buying the other stuff.  It's that simple.  If it's not in the house they can't eat it.

My Toddler Won't Stop Eating!

One of our recent posts talked about what to do when your toddler isn't eating, but what about the opposite problem?  One of our followers pointed out that her toddler won't stop eating.  Showing an interest in food is what us foodies are all about, but here are our tips for handling your cub turned hungry bear.  Keep in mind, there are possible medical reasons for overeating so we recommend talking about your child's eating habits regularly with their pediatrician to be sure there aren't any medical issues that need your attention.

Some mealtimes kids will hardly eat a bite and other times we don't know where they're putting it! It's normal for kids to be hungry and eat a ton of healthy nutrient dense food. They are growing and on the move!  But if your little one is constantly eating and it's making you take pause, take an inventory of exactly what your child eats each day. We often get stuck in a rut giving in to processed kid snacks. Those snacks make kids hungrier faster, even the ones that claim to be healthy. The refined grains and sugars make them feel temporarily full, but before you know it they're hungry again.

Try increasing their protein intake and avoid processed foods high in refined carbohydrates and replace them with natural carbohydrates high in fiber.  Something like oatmeal* for breakfast instead of cereal will last longer throughout the morning.  Skip the crackers, fruit snacks, or fruit filled yogurt (loaded with added sugar) in between meals.  Instead, serve something more like fresh fruit with peanut butter, veggies with yogurt dip, or vegan cheese. They'll provide more nutrition and keep hunger at bay.

Stick to a schedule - three square meals a day and two snacks in between is a reasonable schedule.  Whatever your schedule, stick to it.  Hungry tummies will adjust to mealtimes accordingly and it is okay to be hungry for a few minutes before meals. If they really need that extra snack (we all have those days) have them go to the table or some other spot where they are focused on eating, as opposed to watching TV or playing with toys. Allow them to eat as much healthy food as they want during each mealtime and don't rush them along.  Some kids really take their time at the table, rushing them may mean that they leave the meal unsatisfied.

Setting the rule that food is only eaten at the table will ensure that kids really are hungry and not just compulsively eating.  If they're truly feeling hungry, they will focus on eating. If your kiddo is going through a growth spurt and does need more food, making sure it is eaten at the table and healthy will keep their energy up and blood sugar steady.

Serving unhealthy snacks before bedtime or using food as a reward sends the wrong message, try using other types of rewards that your kid likes (for example, stickers or extra activities with you).  Sometimes eating is something to stop boredom and some people are born nibblers- they just like chewing.  But maybe they aren't actually that hungry- snacks like homemade popsicles or fruit leathers would be great in these cases.  Activities that keep them busy could work too, like blowing bubbles, playing the kazoo, etc.

Serving healthy foods and keeping to a mealtime schedule can help prevent power struggles.  If a kid's food intake is restricted too much, they may start to feel the need to obsess over food.  If so, keep mealtimes structured but let them decide how much they need to eat.  They may eat more at first, but eventually they will trust that the food will be there when they are hungry and will learn to listen to their bodies to tell them when they are full.

If you feel like this is a bigger problem, talk to your pediatrician.

*We recommend fixing oatmeal from scratch instead of using the prepackaged kinds.  You can still make it quickly in the microwave but this way you control the sugar content, try using maple syrup!  Overnight oats are a great option as well.

Reasons Toddlers Stop Eating Well

So your toddler used to eat pretty much everything and has suddenly become that picky kid you dreaded. Even though you probably already know- this is completely NORMAL. It's a phase that goes away if you avoid creating more bad habits along the way.

Here are some reasons why toddlers stop eating well and what you can do about it:

Early Signs of Sickness

Yep, this is a common one. Sudden loss in appetite can often be the early warning signs to a cold or flu. Check for other symptoms like exhaustion (and irritability).

Development and Distraction

The two D's! Your kid is learning something new everyday. They are suddenly seeing the world differently. Able to reach light switches and doorknobs, discovering body parts and bodily functions. Yes, oh yes, they've got stuff to do and food to them is boring in comparison. Resist the temptation to short order cook, i.e. don't make them mac and cheese while the rest of your family eats tofu with rice.  Keep meals low pressure- when they're hungry, they'll eat.

Power Struggles

These tiny intelligent tots are realizing that mealtimes can be a total power play. They may be vying for your attention at this time, and find that they get more of it if they act up or refuse food. The best thing you can do in this situation is to be present and engaging with your child during this time. Give tons of positive praise. "Hey look at you eating with your fork!" "You tried something new!" Even include them in the prepping of the meal. Have them help cook, stir, rinse, set the table. This may feel challenging but it will make them much more interested in eating and give you both bonding time.

Schedule Change

This often happens during the summer or holidays. Life gets busy and before we know it consistent dinner times have become erratic, the TV gets left on or we are regularly eating over at a friend's house. Before you know it, you realize that you aren't setting your toddler up for success. And sometimes it's completely unavoidable. When you know that the house will be full of out of town family members or that you are traveling, try to keep the rest of their schedule as consistent as possible. Often when bath and bedtimes are consistent so is appetite. If it's the holidays take a good look at what your child is eating, may be that they are getting lots of special treats from relatives and friends and have no appetite for nutrient dense foods.

Over Snacking

This is a common problem for most people. Observe how many snacks your child is given a day and how close to mealtimes they are given. This could be the direct cause of lack of appetite during meals. If the snacks are processed, refined or sugar filled, toddlers will get a taste for (aka addicted to) high fat/sugar/salt foods and snub their noses at fresh healthy ones. Fruit, nuts and vegan cheese make great on the go snacks that fill bellies and keep energy levels up.


Short Order Cooking

We've all done it. Made a separate meal for our kids because they might not like what we adults are having, or because we're ordering take out after they hit the hay. Maybe it's gotten out of hand and you've suddenly noticed yourself making 'toddler' meals for you littles every night. Before you know it they're exclusively eating mac and cheese and pb&j. Or maybe you've always cooked a separate meal because you tried introducing your little ones to food and it hasn't gone well. A couple nights of short order cooking can quickly turn any toddler into a demanding customer. They know that they can have something other than what's offered and will bat their eye lashes or refuse a meal to get what they want. Luckily kids are extremely adaptable. Have them help you cook the family meal, include them in the prep work. Kids are more willing to eat food they've had a hand in making.

5 Ways to Get Kids to Stop Snacking All Day

Serve snacks that are rich in nutrients to fill those little bellies for longer and avoid the cycle of never ending snacking.

1. Have a meal and snack schedule so your little one's body gets used to when it's going to be fed.  3 meals, 2 good-sized snacks. (This also helps their circadian rhythm, aka sleep patterns.) 
2. Eat snacks sitting down and not in front of the TV when possible. We know there are plenty of days when this may be hard, but avoiding mindless snacking teaches them to listen to their bodies and know when they're hungry vs bored. 
3. Serve snacks that are healthy and rich with protein and fiber. For example, trail mix or banana with peanut butter. Snacks like crackers keep kids full for only a short amount of time, making them suddenly hungry for real nutrients sooner.
4. If you do need to add an extra snack, (hello growth spurt!) make it a fruit or veggie that will satisfy but not spoil their dinner.
5. It's OK to say no to a snack. We want our kids to eat their meals but they'll only eat them if they have a healthy level of hunger. (We certainly do not mean that they should be starving, just ready to chow down!)

5 Ways to Get Toddlers to Try New Foods

1. Cook with them-
Kids are more likely to try food they've had a hand in making. Smelling and touching are precursors to tasting, so encourage them to help! Cooking together doesn't have to be complicated, simple tasks like mixing, rinsing or pouring can get little ones involved and excited about new ingredients.

2. Farmers markets-
All the bright displays of produce (and free samples) will evoke your toddler's natural sense of curiosity. Encourage touching and smelling!

3. Let them pick something new at the grocery store in the produce section-
Involving your toddler in ingredient choices gives them a sense of control. Kids love to make choices and buy things.

4. Expose them to one new food every week-
Regular exposure to new foods will get your toddler's palate accustomed to new flavors and textures. Don't worry if they aren't wolfing it down - the point here is for them to get used to unfamiliar ingredients on the table. A small taste is enough.

5. Grow your own veggies/fruit or pick your own at a local farm-
Let your toddler explore and marvel at how beautiful and amazing mother nature can be. Picking fruit and veggies usually leads to tasting, they can't help themselves! Kids are naturally curious.

Getting Kids to Eat Salad

If you are having trouble getting your kids to enjoy salads, we have a few ideas below that we think can help.

Optional side salad- Make salad a small portion of the meal. If your kids see you enjoying salads (and help you prepare salads) on a regular basis they'll be more likely to try it.

Start with the easy stuff- Spinach, kale, and arugula are popular for salads but may have flavors that are too bitter for kids.  If they are hesitant about those types, try something simpler like romaine or butter bibb lettuce.

Entice with their favorite ingredients- Offer salads that are different and include some ingredients you know your kids enjoy, such as a taco salad, whole wheat pasta salad or fruit salad.  Mandarin oranges, or a sprinkling of vegan cheese can make a salad really appealing. This will help de-stigmatize the word salad.

Deconstruct their salads- Make a deconstructed salad, for example offer salad ingredients like radishes and carrots with dressing as a dipping sauce or try making salad kabobs together with dressing drizzled over top.

Fun names and imagination play- Give it a fun name like the 'incredible hulk bowl!' Did you know broccoli are also known as little trees and your kiddo is a giant who's eating a tiny forest? There's a salad monster in the house, aaahhhh!! Encourage imagination at the table!

How to Keep Kids Seated During Meals

We all want to enjoy a nice relaxed meal around the table as a family, but the fact is most of the time our kids don't want to stay seated for very long.  How do we teach, encourage and persuade our young kids to enjoy a meal for more than 10 minutes? Here are some tips for doing just that.

At home tips:
Set expectations- tell them what you expect of them before dinner begins and be consistent.  Make sure those expectations are reasonable for their age.

Set the mood- turn off the T.V. and turn on some music.  Come to the table as your most relaxed, present and enthusiastic self.  Enthusiasm is contagious.

Start a conversation- tell stories and engage.

Give your full attention- most kids run amok because they are given the opportunity. As parents our attention is divided, we are still cooking, on the phone, focused on something else, so they busy themselves. Make meals sacred. Kids love undivided attention, they'll literally eat it up!

Read books- for really young kids this is a great way to spend dinner. Especially if they are eating before you and your spouse.  It will keep them super happy, eating more and you will find yourself enjoying the quality time.

Kitchen helpers- having your little one participate in creating the meal will increase interest in the meal.  Keeping them interested means keeping them seated.

Give a task- have them set the table, pour water, get the salad dressings, etc. Really little kids are eager to help, it's their nature.  Giving them a task gives them a purpose and boosts self-esteem.

Establish predictable meal times- keep meals as consistent as possible. Most kids can't eat as late as adults.  They may need to eat a meal before you and your spouse. If so sit with them and engage.  You are laying down the foundation for future family meals.

Make sure your child is hungry- try not to allow snacks 2 hours before their meal.

Candle light dinners- start a ritual such as lighting a candle at the beginning of each meal.  Your little one can blow the candle out at the end of the meal.  (We found this fantastic tip at www.feeding.com)

Know their limitations- have reasonable expectations for the amount of time your child can sit at a table depending upon their age.


Restaurant tips:
Set expectations- this is vital.  Tell them what you expect of them before you walk into the restaurant. For the really little ones, explain exactly what is going to happen, "First we'll order drinks, then we'll wait and talk..." This may seem like overkill, it's not.  Kids like to feel in control and knowing what's going to happen will reassure them.

Order early- for really young children, order their meals when you order your drinks. This will help prevent toddler meltdowns.

Dodge bad timing- avoid eating out during nap time or when your child is already beyond the point of hunger.  Set yourself up for success by timing your trip just right.

Distribute food slowly- this is a great tip for really young kids.  Food in and of itself is entertaining, so give it to them gradually and in small portions.

Know their limitations- have reasonable expectations for the amount of time your child can sit at a table depending upon their age.  Increase amount of time spent at restaurants slowly.  They'll get better at it over time.

Distract them by engaging them- point out decorations, the kitchen, anything your child might find interesting. Talk about what's going on. Tell stories. Engage! Make it a fun experience for everyone.

Bring stuff- we all know this one don't we? In case the restaurant doesn't offer crayons and paper, bring appropriate materials to keep your child engaged.

Practice makes perfect- Restaurants are noisy, distracting and exciting.  Eating out is a practice in patience and patience takes practice.  Keep taking them to eat out despite all the ups and downs.  They'll get the hang of it.

Have a back up plan - after you receive your order, ask your sever for the check.  This way if things get out of control, you can leave the restaurant right away.  This is your back up plan and is a good idea when you have toddlers who are trying their best but don't always succeed.

What tips have you found that work? We'd love to hear from you!

How to Teach Your Toddler to Use Utensils

1. Start when they are ready and interested. Some children are ready before others, pushing a child who isn't interested may be a waste of time.  You know your child better than anyone. 

2. Be prepared for a MESS, and lots of cringing on your part.

3. Start by scooping the food for your child and handing the spoon to them. Think thick, mushy, foods that stick to the spoon, like thickened oatmeal, yogurt, applesauce, and soggy cereal.

4. Bowls and plates with suction cups are a lifesaver at this stage! Urge your kids to scoop food from the suctioned bowls. Make it singsongy, "Scooooooooooooop and taste!"  (You can practice the mechanics of scooping at the sandbox or with dirt at the park with a shovel and pail).

5. Offer the right utensils, short handles are easiest.  There are great utensils on the market geared towards toddlers.

6. Eat together. They'll love to watch you eat with a spoon or fork while they're doing the same.  Make a big deal about it, "We're both eating with a spoon!" 

7.  Sometimes your kiddo might do better with less attention.  Give them the tools then stand back and watch while you do dishes or cook.  Many kids do better with space to explore on their own.

7. Give it time.  Even if your child is ready to start using utensils, it may take a while.  They will figure it out! 

Genius Mom Idea

You know when you are out and you just see some really put together mom with a great idea? Saw some genius mom slice open an avocado and start to spoon it out to her toddler at a park bench. It looked GOOD! But the genius was in the way she sliced the avocado, just the top so that she could hold it like a cup. Totally stealing that idea.

Do you guys have any genius mom ideas to share? We can't wait to hear!