Emma

Calling all budding chefs, it’s time to cook up a storm at TAFE SA! The July school holidays are fast approaching and TAFE SA has some action packed classes for kiddos from 4-16. Children learn by touching, tasting, feeling, smelling and listening. The kitchen is like a sensory wonderland where they can use all of these senses at once! TAFE SA’s Kids Kitchen program aims to facilitate this practical learning, which will also help to develop fine motor skills, eye-hand coordination and even math and science skills. Whether your child is a Kinder Cook, Growing Gourmet Chef, or the next Master Class Professional – Kids Kitchen has a diverse range of classes for anyone and everyone! The program has been especially designed so that young people can pick and choose to suit their interests and capabilities. All classes are taught by professional chefs in the world-class TAFE SA Regency campus. Students will use a range of ingredients, which will teach them where their food comes from and build a positive connection to all different types of food including fresh fruit and vegetables. Forming a positive experience with fresh foods is crucial to building the foundation to good nutrition. Bigger kids, 7 and up, will get the opportunity to learn with the lecturer and without the help of parents. This is an exciting opportunity to gain some confidence in the kitchen! Whatever age, your kids will be so proud when they can bring the recipe home and cook it again for you. Kids Kitchen will teach your little ones skills that will stay with them for the rest of their lives. KINDER COOKS – 4 to 6 years Muffin Madness Tuesday 10 July 20189:30am-12:30pmChoc Caramel Surprise MuffinsSweet Potato & Cheese Muffin Bites Slice of Heaven Wednesday 11 July 20189:30am-12:30pmRocky Road SliceCheese, Ham & Cherry Tomato Slice Kinder Cooks Picnic Thursday 12 July 20189:30am-12:30pmLamb Kofta Pops With a Chef’s SaladOrange & Strawberry Yo-Yos Tasty Lunch Box Treats Friday 13 July 20189:30am-12:30pmAlphabet CookiesChicken & Bacon Sausage Rolls *Children in this age group MUST be accompanied by an adult in the kitchen. No exceptions will be made due to OH&S requirements. GROWING GOURMETS – 7 to 12 years Gluten Free Gourmet Tuesday 10 July 20189:30am-12:30pmDouble Chocolate Brownie SurpriseCoconut MacaroonWinter Warmer Apple Crumble OR Party Favourites In this class, chicken nuggets will be taken to a whole new level and turned into a delicious snack. There will also be savoury toasties, a fantastic healthy alternative to pizza. —————————————————————————— Indian Easy Wednesday 11 July 20189:30am-12:30pmVegetable Samosas& Yoghurt Raita DipButter Chicken & Pilau Rice with Coconut, Almond & Sultana OR Big Bikkies In this hands on class kids will bake a giant chocolate chip cookie and delicious vanilla and chocolate biscuit twists. —————————————————————————— Lunchtime Legends Thursday 12 July 20189:30am-12:30pmRolls & ScrollsBig Bikkies – Sultana Oat Chews & Subway Style Biscuits With M&M’s, Choc Chips & Sprinkles OR Delicious Gluten Free Lolly Bag Come along and learn how to make 2 simple gluten free treats and leave with an overflowing lolly bag. —————————————————————————— Naughty But Nice Friday 13 July 20189:30am-12:30pmChocolate BrowniesMini Mango Cakes with Lime SyrupPretty Palmiers OR The Sweet & Savoury Kitchen Banana & Nutella SushiCheeseburger Cupcakes MASTERCLASS – 13 to 16 years Let’s Go Party Tuesday 10 July 20189:30am-2:30pmGourmet Pizza SlabBBQ Pulled Beef SlidersChicken, Cheese & SpinachSausage RollsFrangipani Tarts High Tea at Regency Wednesday 11 July 20189:30am-2:30pmBlondes with Fresh Strawberries & Shaved White ChocolateFilo Spinach & Cheese CigarsPinwheel SandwichesCaramelised Onion & Chicken TartsHigh Tea at Regency will be served by the kids, to two guests from 2.00pm until 2.30pm Letter & Shape Creations Thursday 12 July 20189:30am-2:30pmMaster chefs get to unleash their creative side with this unique masterclass! Create an individualmasterpiece using letters, numbers and shapes. Creations will be made using layers of sweet spiced shortbread filled with custard and inspired cream. Finish off with fruits, macarons, meringues, coloured buttercream and edible flowers. “D” For Delicious Drip Cakes Friday 13 July 20189:30am-2:30pmLayers of sponge and cream are the base for this delicious drip cake. Coated with several colours made from cream, kids will learn how to master the ombre look – making their cake look like a work of art. VENUE TAFE SA Regency, 137 Days Road, Regency Park HOW TO BOOK To enrol visit tafesa.edu.au/shortcourses. Book early to avoid disappointment.Cancellations are non-refundable. T (08) 8348 4662E hospitality@tafesa.edu.au Follow: @tafe_sa

National Pharmacies: The Feeding Facts There wouldn’t be a parent who hasn’t sat at a table exhausted by a fussy toddler or fretted with a baby refusing a bottle or even been in awe of an eleven year old who’s eating the cupboards bare – and wondered whether it’s normal. At National Pharmacies, our health advisers and pharmacists talk to parents every day about questions that arise around nutrition for children – and what IS normal. The fact is that each stage of your child’s development can present new challenges, some of those will pass quickly and other’s can cause a lot of stress and worry. The thing to remember is that you can always come into National Pharmacies with your questions and we can offer not just advice on products, but as most of our staff are also parents, we have a lot of practical advice and experience that can help alleviate some of your concerns. Babies – How do I introduce bottle-feeding / formula? Breast-feeding is a great start for babies but for a range of reasons, a lot of mothers look to supplement breast-feeding with a bottle of breast milk or alternatively introduce formula. The first thing to remember is, this is okay! Being a mother is about finding the balance that feels right for you and know that at National Pharmacies we will support you in all the options available. Successfully introducing a bottle and or formula will mean a change from what your baby will be used to so it can be a tricky stage. Each baby is different so the first part will be choosing a brand of bottle and teat shape that they feel comfortable with. To help with this you can expect our staff to ask about whether your baby has a dummy, what your breast-feeding experience has been like and any concerns you may have had along the way. They can then talk you through the options and also the hygiene considerations of using bottles. Key in this process is knowing that sometimes it can take a couple of different attempts to find the right combination, so consider just buying one bottle and teat as a start with before investing in multiple. Toddlers – Help! My toddler will only eat crackers and boiled pasta! Dealing with fussy toddlers can send anyone round the bend and apart from the frustration of all the wasted food, there is also the concern that nutritionally; they aren’t getting what their growing bodies need. So, what to do? First thing to realise is that it’s highly unlikely that this will be more than just a stage. Most children go through it and eventually a diet that exists of crackers and boiled pasta, just gets boring. Secondly, pick your battles. Turning every mealtime into a stressful time for you and them won’t help. As a family decide on how you are going to approach it and then be consistent. And finally, the triggers that will raise the fussy flag are many and varied and can be individual to each child and even from one day to the next. Ideas that make mealtime fun for children can be great, but can also make food preparation exhausting, try and keep it simple andif you find something they like, try different versions of that – with a few sneaky extras hidden in! (mix peas into mashed potato for ‘spotty mash’ or hide pretty much anything in home-made sausage rolls). If you’re worried about your toddlers diet there are also nutritional supplements and formulas that can support your toddler (and you!) through this stage so you can be sure they are getting everything they need. Children – They say they’re hungry ALL the time! As children grow, there are definite ‘growth spurts’ and you can sometimes notice these through the weekly food bill! Children, particularly in their late childhood years leading up to becoming a teenager, can consume more food than seems humanely possible. The trickiest aspect of this time is that left to their own devices most children will gravitate to foods that are ‘quick’ which can lead to unhealthy habits forming. Setting good examples by having plenty of quick healthy options available will help as will possibly going back to an earlier dinnertime to minimise ongoing snacking. Children who are active with sport and other physical activity will need extra snacks to take with them. But be realistic, most children won’t reach for the carrot and celery sticks no matter how easy you make it for them, so this is where a well planned family meal can make sure a balanced diet is still key. You’ll also have more luck encouraging better choices during the week if there is a point that you sit down and indulge in pizza, burgers or other ‘treat’ food. If you’re concerned about the amount your child is eating (too much / too little) or what they are eating, speak to one of the health advisers at National Pharmacies and we can help. And remember, no question is silly and chances are, we will have heard it before! nationalpharmacies.com.au

Veggies in Disguise: Mac ‘n’ Cheese Deliciously deceptive to even the most discerning young eyes! Now, I have to say that as a staunchly proud veggie lover I adore the idea of placing them front and centre on the plate. However, as an aunty to a handful of little people I know that often it is the colourful healthy food that gets shoved around the plate (or thrown on the floor), while the pasta or rice is happily gobbled up. This recipe is perfect for deceiving such discerning young eyes. The combination of pumpkin, carrot and cauliflower create the perfect faux cheese sauce, with the cauliflower and butternut pumpkin creating a creamy texture without needing to overdo the cheese. Perfect for freezing into kiddie sized portions for a quick instant meal, this recipe is also customisable to your little ones tastes by adding additional veggies, shredded chicken or sausages. Cook time: 20 mins + additional grilling time (optional)
Serves: Up to 10 portions for 2-5year olds Ingredients 500g macaroni 
200g butternut pumpkin, grated or diced finely 200g cauliflower, roughly chopped into small pieces 200g carrots, grated (approx. two carrots) 1/2 – 1 cup water
125g cream cheese, diced 1 cup milk 1/2 cup grated cheese + extra for topping Optional extras
 Dried herbs or paprika dusted on top Additional cooked veggies or meat Method Begin by placing pumpkin, cauliflower and carrots along with 1 cup of water in a medium sized saucepan over medium heat. Cover and allow the vegetables to gently steam until they are tender and can be mashed easily with the back of a spoon. You may need to add a little more water if you notice the pan boiling dry – this will happen if you’ve got the temperature up a bit too high. 

You may also do this step in the microwave if preferred. Place veggies and about 1/2 – 3/4 cup of water in a microwave safe dish, cover and cook on high for about 9 minutes or until tender. Meanwhile cook macaroni in salted water as per packet instructions, usually around 10-12 minutes. Drain and reserve. Once veggies are tender keep them in the saucepan and use a stick blender to blend until smooth. You can also use a blender, but I prefer to use the pot to save additional washing up. Return blended vegetables to stove over medium heat and add the milk, diced cream cheese and stir until smooth, you might need to use the stick blender again to blend thoroughly. Once combined and smooth add the shredded cheddar cheese. Don’t be tempted to add extra as you’ll end up losing the smooth texture of the sauce. In a large bowl combine the sauce to the macaroni. If you’re adding extra cooked veggies or shredded meats this is the time to incorporate them. At this point you can serve up the mac ‘n’ cheese as is, but for one step further you can grill it to add a crispy top. 

For grilling, place pasta in an ovenproof dish and top with additional grated cheese and a dusting of paprika or dried herbs if desired. Grill until top is crispy or browned. NOTE: While you can use any old pumpkin, I recommend butternut as it is less watery and has a really lovely silky texture that adds to the faux cheesiness of the dish. Bio Passionate about supporting local food producers, Jessie takes pleasure in observing the diverse array of colour and beauty found in nature, in her cooking. She celebrates modern day Australia by melding cultures and cooking techniques with beautiful seasonal ingredients creating a vibrant and colourful menu for her catering business, Jessie Does Food and newly opened My Grandma Ben. jessiespiby.com / mygrandmaben.com@jessie_spiby / @my.grandma.ben

Bloom Nutrition Studio – Julia Boase & Angela Stradwick, Accredtied Practising Dietitians Between us, we have worked in paediatric nutrition for over 30 years, and have 8 children. It’s safe to say we know fussy eaters! In fact, it’s probably the one topic we get asked about most, from clients, friends and even family. It’s no secret that children can be fussy when it comes to family meals. In fact, some fussiness and food refusal is a perfectly normal part of feeding development in toddlers. But, what can you do to stop this phase from becoming a more permanent fixture at your family table? The good news is there’s plenty you can do to raise good eaters, and help bring harmony to dinner time. Parents provide, child decides. This is the mantra of childhood feeding pioneer Ellyn Satter in her ‘Division of Responsibility in Feeding’, and it’s a good concept to remember at home. Parents choose the what, when and where of feeding, and children select from what’s on offer, deciding how much they will eat. What to offer — Try serving the food you want your family to eat “buffet” style at the dinner table, including some options you know your child likes. A meal like spaghetti bolognese can be placed at the table: pasta, sauce, cheese, herbs, salad or vegetables all separately, and each family member serves themselves (with help for young children). If meals are served directly on the plate, let kids know it’s ok if they don’t like a certain part of the meal, just enjoy the parts they want to eat. This way you allow your child some choice and independence within what you have provided, but there are no separate meals and no food wars. Over time, with repeated offering and role modelling, children become familiar with less-favourite foods and are more keen to have a go. When to offer – Have a predictable timing of meals and snacks. Let your child know it’s ok not to eat certain foods at that time, but the next time food is offered will be at the the following meal or snack. Where to offer – Parents create the environment and try to set the tone of family meal times. Eat together, often. Let your child see you eating and enjoying family meals. Family and friends are the perfect role models for young children, especially when it comes to eating. Set the tone. Try to let meal times be relaxed. Talk about your day, or share a funny story. If you do talk about your meal, speak positively about the food but don’t coerce, bribe or force your child to eat. While you eat say “I love how crunchy and sweet these capsicums are”, rather than “try one bite of capsicum, please!”. Make friends with food. For children already showing signs of fussiness, have your child interact with food away from the dinner table. Grow fruit, veggies, or herbs in pots or your garden. Have your child pick up the produce and place it in your shopping basket or trolley, talking about each item as you go. Read books about food, and use food in play, like making pictures, patterns, or counting. All of this is done with no expectation of your child eating, but expands their food comfort zone. Consistency is key. Make these strategies part of your regular routine and good eating habits should follow. But don’t expect perfection at every meal – everyone has dislikes and bad days, and that’s ok! Still worried? Some children, no matter what, will develop feeding problems which may need expert help. Parents tend to know when something is wrong – like a child who won’t touch food, may react to foods (tummy aches, loose poos, rashes), or is losing weight. Kids with medical conditions, allergies and autism may be especially at risk. See your doctor, and ask to see an Accredited Practicing Dietitian who specialises in children. You can visit us at www.bloomnutritionstudio.com.au for more help too. bloomnutritionstudio.com.au @bloomnutritionstudio Phone: 0413 452 234

By Karissa Woolfe and Lia Jaunzems There’s no denying it, kids parties are full of excitement and hype, and that’s without the added sugar rush. Kids love birthday parties. They love the games; the presents and they also love party food. The thing is, most of the menu is sugary, salty and high fat treats – think party pies, little pigs in blankets, cupcakes, fizzy drink, bowls of chips and lollies. Yes, kids can enjoy a treat on special occasions, but when there’s a party on almost every week, it’s probably time for the menu to get a healthy makeover. Hosting a healthier kids party is easy (hip hip hooray!) Here’s 7 ways to make the menu simple, fresh and light, so your little guests don’t go home with a sugar high. 1. Balance sweet with savoury Offer a mix of savoury bites to balance out the sweetness of the birthday cake. Options include: Cheese & veggie kebabs – thread a combination of mini bocconcini cheese, cherry tomato halves, and cucumber wedges onto straws cut on the diagonal (straws are more toddler and kid-friendly). Wholemeal wraps with egg, lettuce and grated carrot, or roasted pumpkin, baby spinach and feta, held in place with baking paper and food-grade string. Homemade dip like hummus, tzatziki or guacamole – served with brown or grainy rice crackers and veggie sticks (just no raw carrot sticks for under 5’s as its a choking hazard). Store bought sushi, pre-cut into rounds (skip the soy sauce, which is high in salt). Meatballs or felafel (enjoy plain, as a dollop of tomato and barbecue sauce contains one to two teaspoons of sugar). Zucchini slice, served warm or cool. Too pressed for time to cook? Consider booking your party, or ordering catering from an Adelaide venue that dishes up healthier kids menu options. Check out: www.healthykidsmenu.com.au 2. Cut up fresh fruit Many sweet treats are full of refined sugar, but fresh fruit offers nutritional benefits like vitamin C to boost immunity, and fibre, which makes it unlikely to cause a sugar high! Dietitian’s Tips: Pre-cut fruit is easier for little fingers to grab and eat, plus reduces their risk of choking. Use a melon baller or cookie cutter to carve out fun shapes. Thread diced fruit chunks onto straws cut on the diagonal for kebabs. 3. Beware of allergies Some children are sensitive to the protein found in wheat (gluten), nuts, seeds, fish, dairy or eggs. The fear of an allergic reaction can really dampen the party mood. Overcome this (and avoid last minute stress), by asking parents if there are special dietary needs ahead of time, so you can plan the menu around them. An easy way to draw attention to dishes that may contain allergens is to serve them on a brightly coloured plate, then inform parents. 4. Keep the fairy bread A kid’s party doesn’t feel complete without it; so here’s a simple party trick to make it healthier (without your guests even noticing!) Buy a loaf of high fibre white bread to use for the base. A-bra-ca-dab-ra! 5. Ditch the sugary drinks Water is the best drink to keep kids well hydrated, especially with lots of running around and party games! One small glass of fizzy drink, cordial or fruit juice can contain more than 4 teaspoons of sugar, which you can cut out by offering plain water instead. 6. Save cake til last. A slice of birthday cake is a nice way to finish the party on a sweet note. For a quick and easy option, you might consider carving a watermelon into a cake, just like Brutus the hippo from Adelaide zoo enjoyed on his birthday. Fresh watermelon is naturally free from gluten, dairy, egg and nuts, so that’s one less thing to worry about if catering for special dietary needs. Plus it has a high water content to help kids stay hydrated, vitamins, and a low glycaemic load to avoid a sugar spike. 7. Pimp up the party bags The take home party bags are a “must” for most kids, but they usually contain more sugary treats like lollypops and fun-sized chocolate bars. Set a healthier trend and buy non-food items that kids enjoy like stickers, stamps, bubbles, and mini-notebooks/pencils. Pinterest has great ideas for goodie bags too. AUTHORS BIO: Karissa Woolfe is an Accredited Practising Dietitian and Journalist.Lia Jaunzems is a Dietitian and mum of two. They competed in the D3 ‘Healthy Kids Menu’ Challenge and are passionate about making healthy eating for kids fun and easy. HERO IMAGE CREDIT: Shaun Li Capture the Present Photography @capturethepresent FOOD STYLING: Ashley Patterson @waggonwheels