Manna Wholefoods Organic and Natural grocer

274 South Tce, South Fremantle WA 6162

Kid Food

Kid-Food-at-Manna-Wholefoods Tips

  • Make up your own cereals from grains, nuts, seeds and dried fruit.
  • Use grated apple or pear to sweeten cereal or muffins.
  • Make your own cakes, biscuits and slices. Use less sugar than the recipe states. Use rapadura, coconut palm sugar or agave instead.
  • Buy good quality organic plain yoghurt and add your own fruit and a little honey. Try goats or sheep yoghurt.
  • Read labels before buying any foods.
  • Aim for a wheat-free breakfast.
  • Set a good example. Eat healthy foods and look like you are enjoying them.
  • Don’t expect your child to eat 3 big meals a day. Kids have small stomachs and need regular small meals throughout the day.
  • Don’t fill your child up on fluid just before a meal.
  • Kids like to help. Encourage them to help with preparation, setting the table etc.
  • Make interesting shapes or faces with vegetables. Be creative.
  • Keep offering foods even if kids reject them at first. They need to see them several times before they look ‘familiar’.
  • Don’t make your child eat something that they hate. Don’t bribe. Don’t make a fuss.
  • Don’t lose your cool at dinner. Simply remove uneaten food and perhaps offer it again later but don’t let them have sweet treats instead.
  • Sprout some seeds in a glass jar. Give your child the responsibility of rinsing the sprouts each day.
  • Grow a vegetable garden with your child’s help. Kids are more likely to eat something that they have grown.
  • Use potatoes, apples, carrots etc. as food art. Cut designs and dip into paint to make colourful stamps.
  • Visit farms and markets. Teach your kids the names of vegetables and different foods. Sample as many as you can. Go strawberry picking.

Suggested Books
  1. Additive Alert – Julie Eady
  2. Very Wellness – Val Allen
  3. Wholefood for Children – Jude Blereau
  4. Passion for Pulses – Nancy Longnecker

Breakfast Suggestions

  • Rolled oats, oat flakes, spelt flakes, rice flakes, puffed rice, puffed millet
    – add fresh fruit and a sprinkling of chopped almonds, sunflower seeds and dried fruit.
  • Preservative-free, wheat-free bread/toast with
  • Nut butter or tahini or coconut butter and sliced banana
  • Baked beans
  • Ricotta, dried fruits and honey
  • Hommus, tomato and sprouts
  • Soy/goats cheese and tomato
  • Soy, rice or almond milk smoothie with fruit and cacao powder.
  • Spelt flour pikelets with ricotta or goats cheese and whole fruit jam.
  • Vegetable muffins (spelt flour).
  • French toast (spelt bread dipped in egg and soy/rice/goats milk).

Meal Suggestions

  • Spanish omelette or frittata (egg and vegetables).
  • Bubble and squeak (mashed sweet potato, egg and vegies).
  • Lentil, vegetable and rice noodle soup.
  • Meat/chicken/fish and vegetable kebabs.
  • Tacos with mince and kidney beans and salad.
  • Vegetable sticks and rice crackers with avocado dip or hommus.
  • Pizza made with wholemeal pita bread, add fresh tomato, grated carrot, capsicum, mushrooms.
  • Home made fried rice (the possibilities are endless).
  • Mountain bread rolls with meat/chicken/fish/egg/hommus and salad.
  • Tuna mornay (with added vegies).
  • Spelt pasta and bolognaise sauce (add tomato, carrot, celery, mushrooms to sauce).
  • Fish or meat patties (good hiding place for vegies).

Snack Suggestions

  • Fruit on skewers or toothpicks (roll banana in shredded coconut).
  • Frozen fresh fruit juice icy poles.
  • Homemade muesli bars, biscuits, slices.
  • Mixed nuts, seeds and assorted dried fruits (mix these yourself, don’t buy pre-prepared mixes).
  • Fruit salad and yoghurt.