1 cup peanut butter (265 grams)
1 cup coconut cream (265 grams)
4 tablespoons honey* (120 grams)
3 tabelspoons cacao or cocoa (25 grams)
2 teaspoons vanilla extract (5 grams)
pinch of salt
10 soft Natural Delights Medjool Dates, seeds removed (150 grams)
1/4 cup crushed peanuts (30 grams)
Place the ingredients, excluding the 1/4 cup of crushed peanuts, into your processor and blend until the mixture is smooth and well combined. Add the peanuts and mix to combine. Pour the mixture into a freezer safe container and freeze for 4- 6 hours.
Eat and enjoy.
Children's diets can be a source of concern for parents. It has been estimated, as many as 3 out of 4 Australian parents are at least a little concerned their child isn't getting all the nutrition they need, according to new research from YouGov Galaxy. This research also found three out of four parents say their kids would rather eat fast food or snack all day as opposed to eating main meals.
Nutrients are important to support kid's healthy growth and development, and fussy eaters often aren't getting all of the nutrients they need to support healthy growth and development.
While stages of fussy eating can be normal for kids, here are some simple hacks to help ensure your kids are getting enough nutrients in their diet.
Go for the crunch
…And make it cold. Pile your child's plate high with fresh, chilled salad ingredients, such as lettuce, cherry tomatoes, carrots, radishes, sugar snap peas and cucumber. They're high in health-boosting vitamins, and are nice and filling, so your kids can forget about those less nutrient dense foods for a moment.
For added excitement, be creative and arrange them in shapes such as smiley faces – the kids will love it and forget they're eating healthy stuff.
Give your Little Well Being some support
We know that fussy eaters are at risk of not getting all the nutrients they need to support healthy growth and development, and sometimes this may leave them with nutritional gaps. To support your Little Well Beings, the Blackmores Superkids® range, including Superkids® Multi Gummies are a great choice to help supplement a healthy diet and help support kid's healthy development and growth. They have no added sugar and have a naturally delicious taste to help balance out kid's patchy diets.
Swap fatty mayonnaise and other creamy sauces for yoghurt, specifically Greek yoghurt. It contains 10 times more protein than mayo, and is ideal to add with most dishes, such as meats, salads and your morning muesli. The kids won't know the difference. Add some herbs, or a squeeze of lemon for extra taste.
Make smart spread swaps
Instead of butter, use avocado on bread or toast instead. It'll taste just as creamy, but you'll be feeding your Little Well Being with the added benefits of all those good fats. To make it go further, mash it with a little olive oil, so that it's smooth and creamy. You can even use avocado as a replacement for butter in baking – you (and the kids) will never know the difference.
Get them involved
Kids are more likely to eat (and enjoy!) something they've helped prepare, so get them in the kitchen! Bake some healthy -treats' or have them help find something they'd love to try. Also, get your kids to help get their lunch box ready, filled with colourful, delicious snacks that are fun to munch throughout the day. Set an example about the importance of healthy eating early on, and they'll thank you later!
For more information, recipes and activities to help grow your Little Well Being's full potential, visit www.blackmores.com.au/superkids
Speak to your healthcare practitioner if symptoms persist. Always read the label. Use only as directed. Supplements may only be of assistance if dietary intake is inadequate.
By Bianca Slade, Blackmores Superkids Cook
1 cup hazelnut meal (100 grams)
1 cup almond meal (100 grams)
12 Natural Delights Medjool Dates, seeds removed (180 grams)
1/4 cup cacao or cocoa (25 grams)
1 teaspoon vanilla extract
pinch of salt
1 tablespoons coconut cream (20 grams)
1 cup peanut butter (260 grams)
1/2 cup cacao or cocoa (55 grams)
1/2 cup honey (160 grams)*
1/2 cup coconut oil, liquid (100 grams)
1/4 cup coconut cream (65 grams)
1 teaspoon vanilla extract
pinch of salt
Place the base ingredients into your processor and blend at high speed until the mixture resembles a fine, sticky crumb. Pour the mixture into an 18cm spring form pan and press it firmly down. Set aside.
Place the top ingredients into your processor and blend until the mixture is smooth and well combined. Pour the mixture over your base and place the cake in the fridge for two hours to set.
Serve. Eat. Enjoy.
Bianca Slade is a mum of three (aged 10, 6, and 2), a recipe creator and owner of healthy cook blog site, Wholefood Simply. Bianca is passionate about creating whole foods that the entire family can enjoy, as well as recreating traditional treats and sweets to suit her family's whole food ways. Bianca has published 10 cookbooks under the Wholefood Simply umbrella, including her most recent book Wholefood Simply: Natural Indulgence. Bianca has teamed up with Blackmores as their Superkids Cook.
Question: How can parents tempt their children to try new, healthier foods?
Bianca Slade: I like to keep eating fun and relaxed. I suggest opening up the kitchen and the conversation around meals to your children. Let them pick a recipe or two and chat with them about the different fruits and vegetables that are available.
Question: What advice do you have for parents to encourage healthier eating habits for their children?
Bianca Slade: My biggest tip is to lead by example. Second to this is to create meals and snacks with your little people. Together you can whip up smoothies using a variety of fruits and vegetables, colourful platters, sushi rolls, Budha Bowls and wholefood treats. These are quick, easy, and delicious nutrient packed ideas that will lay the foundations for raising health conscious children.
Question: How do you ensure your children are eating nutritious and healthy foods?
Bianca Slade: Again, the first thing I do is lead by example. But I also factor in my children's own likes and dislikes. For example, my son loves smoothies. I load them up with spinach, avocado, nut butters, cucumber, celery, all sorts of fruits and vegetables and he really enjoys them.
My oldest daughter loves colourful platters and will create these herself with capsicum, cherry tomatoes, blueberries, snow peas and carrots.
We also make our own wholefood treats which we all really enjoy.
We have a large variety of healthy foods in the house and I let them have input in what we have for meals, snacks and in their lunch boxes. This ensures that many of their choices are loaded with nutrients and shows them that healthy foods can also be delicious.
Question: Where do you find inspiration when creating your own recipes?
Bianca Slade: I am most inspired by my childhood and the food I enjoyed or made with my grandparents. I like to makeover traditional foods, such as Cakes, Slices and Ice Creams and also popular chocolate bars. For example I have recipes for Snickers and Picnic as well as Chocolate Cake and Caramel Slice just to name a few.
I also get many requests from friends, family and the Wholefood Simply community to recreate old favourites and this is something I also love to do.
Question: How do you ensure these recipes, you create, have the necessary nutrients for children?
Bianca Slade: My focus is on wholefoods, I believe that by removing additives, preservatives, colours and ingredients we cannot understand we are stripped back to real food and the beauty of real food is that it is naturally loaded with nutrients.
Question: What can we do today, to start a healthier life?
Bianca Slade: Be gentle on yourself. There is no rush and everything doesn't have to be changed all at once. I suggest moving through the process slowly and enjoying the journey.
The first stage may be simply becoming more mindful of the foods you eat. Become familiar with the ingredients you consume and see if you can make a switch here or there. Perhaps add in some veggies or extra water, maybe take ten minutes to whip up a wholefood treat.
Everyones starting point and reason for embracing wholefoods is different, the most important thing is to enjoy the ride because believe it or not, healthy eating can be fun.
Question: What inspired the beginning of Wholefood Simply?
Bianca Slade: Wholefood Simply begun when I wanted to show people that eating treats could be good for you, better still it could be quick, easy and delicious!
I wanted to bring fun into wholefood eating and wanted to make it enticing to everyone.
Question: What's a typical day like, on your plate?
Bianca Slade: My typical day depends on the weather but always includes lots of veggies, some protein and fruits and wholefood treats.
Breakfast is often a bowl of veggies with a tahini or peanut butter based dressing.
Lunch is usually a buddha bowl style meal made up of a whole grain, some roasted and raw veg, a protein and a dressing.
Dinner may be a Frittata or leftovers.
I snack on fruits, yoghurt, smoothies, kombucha, and wholefood treats.
Question: Why did you join with Blackmores?
Bianca Slade: When Blackmores presented me with the latest research that stated 85% of Aussie kids are fussy eaters and 88% of Aussie children eat mostly unhealthy foods I felt that together we could make a difference to these finding.
Perhaps we could encourage a family or two to make some small shifts.
Perhaps we could inspire someone to try something new.
Perhaps we could show children that healthy choices can be fun.
Perhaps we could show parents that nutritional choices can be quick, easy and delicious.
Perhaps we could help.
And that is why I was thrilled to team up with Blackmores.
Question: How can we purchase your cookbooks?
Bianca Slade: You can purchase my books directly through my website and also through leading bookstores such as Collins and ABC.
Interview by Brooke Hunter