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Kids-Fussy-Eaters

Posted on 28 September 2021 by Dr. Rodney Lopez MBBS ( USyd ) GradCertNutriMed (RMIT)
Category: Special Access Info,

Avocado-Berry-Beetroot-Sorbet

Delicious and packed with veggies, health-giving plant phytochemicals and antioxidants

Recipe-Avocado-Berry-Sorbet

Gluten-Freedom-Bread

Containing moderate amounts of protein and good fats and not the starch-riddled supermarket bread, this bread won’t cause a surge in your child’s blood glucose level to make then bounce off the walls and ceilings. This feeds kids without damaging them and will help give them a long healthy life. 

GF-DF-Egg-Free Bread for Spreads

The MIND-GUT Blend Smoothie

Packed with dark green veggies, phytochemicals, fibre, berries, antioxidants, flavonoids and it tastes delicious

Recipe-MIND-GUT-Smoothie

Meat-Free Plant-Based Balls in Tomato+Veggie Sauce on Zucchini Spaghetti
Very Quick and Easy

Packed with lycopene from the tomato, veggies, phytochemicals, fibre, antioxidants, and it tastes delicious

Recipe-Plant-Based-Balls

Pizza with a Cauliflower Base 

Packed with cruciferous veg, full of lycopene in the tomato paste and a variety of vegetables and high in fibre

Pizza-Cauli-Base-Recipe

Pumpkin Pancakes + Berry & Canadian Maple Syrup 

GF  DF  Vegan  Fibre-Rich  Betacarotene-Rich  

Being good for you does not have to taste bland or bad. Packed with goodness, this should be a winner. These pancakes can also have resistant starch for gut health. 

Pumpkin Pancakes with a Twist

Resistant Starch Increasing Gut Butyrate

Resistant starch resists digestion in the Small Bowel but undergoes digestion in the large bowel where an important Short Chain Fatty Acid (Butyrate) is formed. Butyrate is vital to keep the bowels and gut microbiome healthy. 

Resistant Starch Foods

Ruby Red Pancakes – Beetroot, Pumpkin, Raspberry

These pancakes will look an amazing red using a pure beetroot juice you can get at Woolworth’s. Packed with nutrients, fibre and phytochemicals including resistant starch to keep your child super healthy. Nourish the body and you will nourish the brain. 

Ruby-Red-Pancakes Recipe

Vegetable Pancakes

High fibre, vegetable variety, phystochemicals

Vegetable Pancakes for Kids

Dr. Rodney Lopez

MBBS (Usyd) GradCertNutriMed (RMIT)

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Recipe-Avocado-Berry-Beetroot-Sorbet
GF  DF  Low Sugar  Phytochemical-Rich  Antioxidant-Rich  Nitrate-Rich

  • 1/2 fresh Avocado 0r 1/4 cup of frozen Avocado
  • 1/2 cup of mixed berries (alternate the berries)
  • 1/4 cup of Cawston’s Brilliant Beetroot Juice (90% Beetroot in Woolworth’s cooler section – see image below)
  • 1/2 cup of frozen spinach
  • 1 teaspoon of Activ8Health Anthocyanin-Rich, Antioxidant and Beta-Carotene (Vitamin-A Precursor) rich powder blend (Premium Australian Blueberries, Premium New Zealand Purple Carrots and Premium Turkish Pomegranates)
  • Blend in a Nutribullet or similar blender to a thick consistency
  • Add the contents to a glass ice-cream container and freeze
  • Use a small scoop to serve – If they ask for 2 scoops you know they are getting fruit and veggies right!
Sweet Homemade Berry Ice Cream Ready to Eat

Sweetening but only if you need to (the berries although low in sugar will be sweet enough)

  • 1 flat teaspoon only of Maple Syrup
  • 1 flat teaspoon of Macro Date Syrup (Woolworths)
Activ8Health
Anthocyanin-Antioxidant-Betacarotene Blend (Powder)		 Macro Date Syrup

 

 

 Beetroot Juice

 

 

No-Grainer-Bread-&-Toppings

No useless starchy carbs to raise blood glucose, GF , DF, 

  • You can purchase this bread online. See below the ingredients. Notice no nasties 
  • Best to place slices in individual plastic seal-able bags and keep in the freezer to prevent sticking together 
  • This way you can use a slice or two as needed otherwise a frozen loaf will need to thaw out 
  • This bread has Brown Rice, Black Rice, Kumara (Sweet Potato), Corn Polenta, Buckwheat, Flaxseeds (Linseeds), Gums, Fibre and Sunflower Lecithin (Choline for brain and cell membrane health) 
  • Add some spreads such as Black Tahini (rich in Anthocyanins and Calcium) 
  • Use a peanut spread substitute made out of sunflower seeds (below) 

 

 

Water, Organic Sourdough (21%) (Brown Rice Flour, Water, Vegetable Gum [Guar Gum]), Modified Tapioca Starch [1442], Corn Starch, Polenta (5.4%), Wholegrain Corn Flour, Kumara Powder, Red Sorghum Flour, Coconut Oil, Broken Black Rice (2.9%), Flax Fibre, Coconut Sugar, Buckwheat Flakes, Linseeds, Vegetable Gum [Guar Gum], Yeast, Salt, Emulsifier [Sunflower Lecithin] Notice this black tahini is unhulled – meaning it keeps the sesame seed shell which has many nutrients 

Made from black sesame seeds, this spread is as black as tar so it is rich in the powerful Anthocyanin antioxidants that protect DNA and cells from damage. 

Tahini is also rich in calcium 
  • Peanut-Free 
  • Dairy-Free 
  • No Added Sugar
  • Made from Crushed Sunflowers 
  • Bio-Organic 
Order Here: Doorstep Organics   Click Here
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Recipe-Activ8Health-MIND-GUT-Blend-Smoothie
GF  DF  Low Sugar  Fibre-Rich  Phytochemical-Rich  Nitrate-Rich   Antioxidant-Rich 

Nourishing the gut microbiome and the brain as early as possible will prevent the devastating damage caused by diet over time as many diseases of the brain may have their origins in the bowel or are exacerbated by changes in gut microorganisms. Such a shake will also have major benefits for the cardiovascular system

The first 1000 days of a child – a critical period for nutrition

Defined as being from conception to age 2 years, really should be extended to the time before conception. However, this period is vital to growth, lifelong health and wellbeing255. They need all the nutrients in optimal amounts. Multivitamins and Omega-3’s are vital and easily added to a smoothie like this. See below

  • 1/4 fresh Avocado 0r 1/4 cup frozen Avocado
  • 1/4 cup of mixed berries (alternate the berries)
  • 1/4 cup of Cawston’s Brilliant Beetroot Juice (90% Beetroot in Woolworth’s cooler section – see image below)
  • 1/4 cup of prune juice or 100% cold-pressed pomegranate juice
  • 1/4 cup of frozen spinach or any dark green veggie like Silverbeet (Swiss Chard) or Bok Choy
  • Add a dash of lemon or lime juice (optional but adds more Vitamin-C)
  • 1/2 teaspoon of Activ8Health Anthocyanin-Rich, Antioxidant and Beta-Carotene (Vitamin-A Precursor) rich powder blend – See below
  • 1/2 Teaspoon of the Activ8Health Mutifibre Blend (9 novel fibres providing dietary fibre diversity – see below)
  • Blend in a Nutribullet or similar blender
  • Add water or soda water for a slightly fizzy sensation and to dilute the mix to a drinkable consistency
A8H Anthocyanin-Rich Blend A8H Multifibre Blend
Premium New Zealand Purple Carrots (1/3)

Premium Australian Blue Berries (1/3)

Premium Turkish Pomegranates (1/3)

Just go to the home page at www.a8h.com.au
  1. Kakadu Plum Fibre
  2. Acacia Gum
  3. Flaxseed Meal
  4. Alginate (kelp)
  5. KFibre (Australia, Sugercane Fibre)
  6. Pomegranate Punicalagins
  7. Purple Carrot Beta Carotene & Anthocyanins
  8. Beta-Glucan (From Mushrooms)
  9. Partially Hydrolysed Guar Gum

Just go to the home page at www.a8h.com.au
Adding Multivitamins & Minerals Adding Omega-3’s
Pure-Childrens-Essentials

Sweetening but only if you need to (the berries although low in sugar will be sweet enough)

  • 1 flat teaspoon only of Maple Syrup
  • 1 flat teaspoon of Macro Date Syrup (Woolworths)
Macro Date Syrup

 

 

 Beetroot Juice

 

 

 To Dilute 

 

 

Far more nutrients and fibre than just sugar. Honey and Agave syrup are full of fructose with Agave worse than honey. Both honey and agave syrup are just glucose and fructose.

A blood-red juice 90% beetroot full of nitrates that boost Nitric Oxide critical for vascular health in ALL human beings

Add water or Soda Water to dilute the juice
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Plant-Based-Balls-Zucchini-Pasta

GF  DF   Wheat-Free  Grain Free Rich in Phytochemicals and Lycopene and Rich in Vegetables

 

Easy Pasta Sauce

  • Simmer the Leggo’s sauce (below) and add some applesauce (below) or water to thin
  • Add a few of the Yumi’s plant-based balls into the pasta sauce
  • Serve on some fresh zucchini pasta – made fresh by you or ready made as can be found in the fruit and vegetable area of supermarket’s

 

 

 

 

Plate with zucchini spaghetti and meatballs in marinara sauce.

 

Serve with Leggo’s Pasta Sauce with Vegetables  Make your own tomato sauce in the blender
81% Tomatoes, Carrot , Zucchini, Onion, Spices

Use this ready-made pasta sauce and add more complexity with vegetables, pumpkin, zucchini spinach and herbs

 

 Triple Concentrate Tomato Paste, Add tomato pulp or fresh tomatoes, add a teaspoon of balsalmic vinegar, a pinch of salt,
1 – 2 teaspoons of olive oil, 2 – 3 leaves of Basil

Woolworth’s Applesauce is all natural with Vitamin-C as a preservative 

 You can use the Date Syrup to sweeten to taste

 

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Recipe-Cauliflower-Veg-Pizza-Base

GF   DF  Wheat-Free High-Fibre   High in Phytochemicals   High in Calcium (Tahini) 

  • 1 cup of frozen cauliflower rice or frozen cauliflower florets
  • 1/2 cup of frozen or fresh pumpkin
  • 1/4 cup of chickpeas
  • 1/4 cup of either Almond Flour or Chickpea Flour or Coconut Flour
  • 1 tablespoon of flaxseed meal (egg replacer full of fibre, omega-3 ALA and lignans)
  • 1/4 teaspoon of Agar Agar (an egg & gelatin substitute, is a seaweed product that can gel, rich in amino acids, rich in Omega-3;s (DHA & EPA and ALA)
  • 1 tablespoon of Cocabella coconut yoghurt that is Dairy-Free
  • 2 – 3 pinches of your favourite salt
  • 1 teaspoon Extra Virgin Olive Oil

Blend

  • Blend the above in a Nutribullet or similar blender
  • Consistency of dough
  • Add some Coconut Milk (unsweetened) if you need to
  • Add a teaspoon of Extra Virgin Olive Oil
  • Add a little Oregano if you think the child will like this or a little garlic
  • Flatten the dough to a round flat disc

Cooking the Pizza Base

  • Preheat the oven to 190 degrees
  • Cook for 15 – 20 minutes until you see the crust go golden brown

Serving

  • Add a sauce such as Leggo’s Organic Tomato and Veggies or Tomato and Garden Veggies
  • Toppings at your discretion – will they like a Quorn plant based mince? Chicken? Turkey? Chickpeas?
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Pumpkin-Pancakes with Berry and Maple Syrup

  • 1/2 a cup of cooked pumpkin — to make this high in resistant starch, cool overnight in the fridge and then use
  • 2 teaspoons of baking powder 
  • 1/4 teaspoon of baking soda
  • 2 heaped tablespoons of flaxseed meal (egg substitute, fibre-rich)
  • 1/2 teaspoon of the Activ8Health Multifibre Blend  (see below) 
  • 2 heaped tablespoons of apple sauce (egg substitute)
  • 1 cup of unsweetened almond milk or coconut milk or macadamia milk 
  • 1 tablespoon of Canadian maple syrup 
  • Add vanilla essence or scrape a natural vanilla pod into the mix
  • If you want to thicken things further, use Macro (Woolworth’s) Buckwheat (GF) Flour or Coconut Flour (GF)

Optional 

  • Activ8Health’s Multifibre Blend – only a small amount like a teaspoon will provide 9 novel fibres to the diet. Always start off with a small amount like a 1/2 teaspoon in the recipe and gradually build up to 2 – 4 teaspoons but do it slowly. 
  • You can even blend in frozen spinach to the pancake mix 

 

Blend to a thick consistency 

  • Use a Nutribullet or similar blender and blend the ingredients
  • Cook in a hot pan

The Berry + Canadian Maple Syrup (see alternative with Beetroot Juice)

  • Blend mixed berries and add 2 – 3 tablespoons of Canadian Maple Syrup
  • As an alternative, you could blend date syrup (below) with some apple sauce and Brilliant Beetroot (Below) to give it a rich red colour and to add another veggie to this blend)
  • Maple syrup is low FODMAP and berries are naturally lower in fructose
  • Add a teaspoon of the A8H Anthocyanin-Rich Blend (see below) to add antioxidants and anthocyanins protective of cells and DNA

 

A8H Anthocyanin-Rich Blend A8H Multifibre Blend
Premium New Zealand Purple Carrots (1/3)

Premium Australian Blue Berries (1/3)

Premium Turkish Pomegranates (1/3)

Just go to the home page at www.a8h.com.au
  1. Kakadu Plum Fibre
  2. Acacia Gum
  3. Flaxseed Meal
  4. Alginate (kelp)
  5. KFibre (Australia, Sugercane Fibre)
  6. Pomegranate Punicalagins
  7. Purple Carrot Beta Carotene & Anthocyanins
  8. Beta-Glucan (From Mushrooms)
  9. Partially Hydrolysed Guar Gum

Just go to the home page at www.a8h.com.au

Far more nutrients and fibre than just sugar. Honey and Agave syrup are full of fructose with Agave worse than honey. Both honey and agave syrup are just glucose and fructose.

 

A blood-red juice 90% beetroot full of nitrates that boost Nitric Oxide critical for vascular health in ALL human beings. Found in the cooler section of Woolworth’s 

 

 

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Resistant-Starch-Foods

Resistant starch by-passes the small intestine and is digested in the large intestine by the bowel organisms. Here it is converted to Butyrate a Short Chain Fatty Acid (SCFA) and Butyrate is recognised as vital to keeping your bowel healthy. Butyrate is used as fuel for the bowel cells and protects the lining of the bowel helping to prevent many bowel-related problems and potentially even autoimmunity. 

 

Creating resistant starch from common foods

 

 

Adding more complexity to the foods above

The foods above are typically not the type of foods you want to give a child as these are essentially starchy foods when not cooled overnight. Starches like these will spike glucose but when you cool these foods, you significantly increase the resistant starch component and decrease the blood glucose response after eating these cooled down foods. Therefore, you may lightly heat these after cooling but not making the food hot as this may reverse the process with lesser resistant starch.

Mixing with Cauliflower Rice or Veggie Rice or Zucchini Pasta

It will be a good idea to mix the foods with a vegetable alternative as this dilutes the resistant starch, which can cause wind, but this is just that the bowel organisms are “happy” they are getting the food they love. But still, if you provided a small portion of rice with an equal quantity of cauliflower rice, you have added veggies to this food and decreased the starchy carb component as well. This increases fibre intake through the cauliflower. The cooled down pasta could be mixed with zucchini pasta to do the same.

View “Meat-Free Plant-Based Balls in Tomato+Veggie Sauce on Zucchini Spaghetti” – This can be added to these high resistant starch meals for even more veggie complexity and diversity 

 

 

 

 

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Ruby Pancakes with Beetroot, Raspberry and Pumpkin

  • 1/2 a cup of cooked pumpkin — to make this high in resistant starch, cool overnight in the fridge and then use
  • 1 – 2 teaspoons of the Activ8Health Anthocyanin Rich Blend (Below) 
  • 2 teaspoons of baking powder 
  • 1/4 teaspoon of baking soda
  • 2 heaped tablespoons of flaxseed meal (egg substitute, fibre-rich)
  • 2 heaped tablespoons of apple sauce (egg substitute)
  • 1/2 to 1 teaspoon Green Banana Flour (Resistant Starch) 
  • 1/2 teaspoon of the Activ8Health Multifibre Blend  (see below) 
  • 1 cup of unsweetened almond milk or coconut milk or macadamia milk 
  • 1 tablespoon of Canadian maple syrup 
  • Add vanilla essence or scrape a natural vanilla pod into the mix
  • If you want to thicken things further, use Macro (Woolworth’s) Buckwheat (GF) Flour or Coconut Flour (GF) 

Adding Resistant Starch (RS) 

This gluten-free flour is indeed made from green bananas that is rich in a starch called Resistant Starch a highly fermentable fibre which has enormous benefits. RS  is not digested in the small bowel but makes its way to the large bowel where the bowel organisms (the Gut Microbiome) digest (ferment) this to produce extremely healthy Butyrate a Short Chain Fatty Acid (SCFA) that is used as fuel but the cells that line the bowel. These cells are the colonocytes that are vital to ensure the bowel wall integrity stays intact. A permeable (damaged) bowel lining may lead to systemic inflammation or to trigger inflammatory changes in the bowel and a damaged bowel lining is also associated with many autoimmune diseases and poor brain health.

 

In Woolworths in the Macro section or Health Food Stores

Blend to a thick consistency 

  • Use a Nutribullet or similar blender and blend the ingredients
  • Add the Cawston’s Brilliant Beetroot Juice (90% Beetroot) to the blend 
  • You can use Raspberries here or in the Maple-Berry Syrup 

Optional 

  • Activ8Health’s Multifibre Blend – only a small amount like a teaspoon will provide 9 novel fibres to the diet. Always start off with a small amount like a 1/2 teaspoon in the recipe and gradually build up to 2 – 4 teaspoons but do it slowly. 
  • You can even blend in frozen spinach to the pancake mix 

The Berry + Canadian Maple Syrup (+/- Beetroot Juice) 

  • To make the syrup ruby red use Cawston’s Brilliant Beetroot to add to the blender 
  • Blend RASPBERRIES  and add 2 – 3 tablespoons of Canadian Maple Syrup
  • Maple syrup is low FODMAP and berries are naturally lower in fructose

 

A8H Anthocyanin-Rich Blend A8H Multifibre Blend
Premium New Zealand Purple Carrots (1/3)

Premium Australian Blue Berries (1/3)

Premium Turkish Pomegranates (1/3)

The A8H Anthocyanin-Rich Blend (see below) to add antioxidants and anthocyanins protective of cells and DNA

Just go to the home page at www.a8h.com.au
  1. Kakadu Plum Fibre
  2. Acacia Gum
  3. Flaxseed Meal
  4. Alginate (kelp)
  5. KFibre (Australia, Sugercane Fibre)
  6. Pomegranate Punicalagins
  7. Purple Carrot Beta Carotene & Anthocyanins
  8. Beta-Glucan (From Mushrooms)
  9. Partially Hydrolysed Guar Gum

Just go to the home page at www.a8h.com.au

Far more nutrients and fibre than just sugar. Honey and Agave syrup are full of fructose with Agave worse than honey. Both honey and agave syrup are just glucose and fructose.

 

A blood-red juice 90% beetroot full of nitrates that boost Nitric Oxide critical for vascular health in ALL human beings. Found in the cooler section of Woolworth’s 

 

 

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Recipe-Vegetable-Pancakes
GF  DF  Low Sugar   Fibre-Rich   Phytochemical-Rich 

1/2 Cup of chopped zucchini

1/2 Cup of shredded carrot (use Purple Carrots if you can find these as they are Anthocyanin-rich)

1/2 Cup of sweetcorn

1/2 Cup of frozen or fresh spinach

1/2 a banana mashed or apple sauce (as an egg substitute or use the white of 1 egg or vegan egg substitute)

1 teaspoon of Flaxseed Meal (rich in the Omega-3 ALA and soluble and insoluble fibre)

Blend

Add this to a blender and then add either a milk substitute such as Almond Milk (unsweetened) and
1 or more teaspoons of plain coconut yoghurt to a medium thick consistency

Create small pancake portions and cook in a pan and serve