Eat

Spring is here and that means longer days, longer lunches and more picnics! Here are a few old favourites with a new twist to try. These fritters and patties store well, travel well and are hit with big and little people. Haloumi and Zucchini Fritters INGREDIENTS • 600g zucchini’s coarsely grated• 180-200g haloumi coarsely grated• 1/2 cup mint leaves (shredded)• 3 eggs lightly beaten• 2 tbs milk• 1 cup self-raising flour• 1/4 tsp dried oregano METHOD Place zucchini in a sieve over a bowl and sprinkle with 1tsp of salt. Set aside for 10 minutes. Whisk together the egg, milk, oregano and flour. Squeeze the excess liquid out of the zucchini in batches and add to the egg mixture along with the haloumi and mint leaves. Mix well. Heat a frypan over medium heat with 5mm of olive oil. Pan fry heaped tablespoons of the mixture in small batches for 3 minutes on each side or until golden brown. Drain on paper towel and repeat with the rest of the mixture. Serve with sliced radish, Greek yoghurt, mint leaves and freshly squeezed lemon juice. Tuna Patties INGREDIENTS Makes 25 small / 6-7 large patties• 250gms diced onion (one large)• 2 cloves garlic crushed• 700gms potato peeled• 2 x 185 tuna in oil drained• 1 zucchini grated and squeezed• 2T seeded or Dijon mustard• 1/2 cup parsley leaves chopped• Zest of 1 lemon• 1 egg• 1/3 cup plain flour• Optional extras raw corn kernels , grated carrot, thinly sliced spring onion• To serve, sour cream, capers and lemon. Peas or a green salad• 1/4 tsp dried oregano METHOD Sauté onion in olive oil on a medium to low heat for ten minutes. Meanwhile pop potato in a microwave safe container with a splash of water. Cover with a plate and microwave on high for ten minutes or until cooked through and soft in the middle. Add garlic to sautéed onion for 1 minute then remove from heat, transfer to a large bowl and add mustard, parsley, lemon zest and grated zucchini. Make sure you squeeze excess liquid from zucchini first. You can also add raw corn kernels , grated carrot, thinly sliced spring onion at this stage. Drain and mash potato. Add to onion mix along with drained tuna and a lightly beaten egg. Stir well to combine. Shape into patties, large or small and coat with flour. Heat 1/2 cm rice bran oil in a frypan and cook the patties in batches until they are golden on each side. Drain on paper towel. Serve with peas or a green salad, sour cream, capers and lots of fresh lemon. Annabel Bower graduated from the world renowned Ballymaloe Cookery School in Ireland seventeen years ago. Annabel has since worked in events and catering and her present focus is on recipe development and food styling. As a mum of three and a passionate foodie Annabel spends most of her time in the kitchen! Her favourite people to cook for are friends and family and even though like all children her kids won’t eat everything she cooks, she is determined to keep trying and happily share a few of her failsafe, crowd-pleasing recipes with you! @foodbyannabel

Free hotdogs for the first 500 customers Shoppers, diners and entertainment seekers will be on a hot dog high when The Bavarian debuts in Adelaide, opening at Westfield Tea Tree Plaza with 500 free dogs from 11am on Thursday, 25 October. The feasting and festivities are set to continue with The Bavarian Tea Tree hosting a huge Oktoberfest launch weekend of oompah bands, singing, dancing, set menus, competitions, prizes and official Oktoberfest beer. Located in the dining and lifestyle precinct of the new Westfield Tea Tree Plaza in the north-eastern suburb of Modbury, The Bavarian boasts 400 seats, including an al fresco dining area for up to 100 guests. Forty-five full-time and casual jobs have been created. Friday festivities begin at 6pm with live oompah music, followed by a sausage eating competition at 6.30pm. Stein holding, chicken dancing, pork knuckle eating, non-alcoholic beer chugging and sausage tossing competitions follow at half-hour intervals, with an after-party from 9.30pm. The Oktoberfesting will reach fever pitch on Saturday, 27 October with eight hours of back-to-back competitions and prizes. An official keg tap at midday signals the start of the celebrations and the first lunch seating, followed by a second seating at 3pm and a third at 6pm. A children’s face painter will be on site from 12pm to 4pm and adults can enjoy an after party from 9pm. Face painting continues on Sunday, 28 October when children under 12 can eat for free from the kids’ menu. The Bavarian offers a little taste of Oktoberfest every day of the year. The menu spans classic Bavarian dishes, such crispy pork knuckle, crackling pork belly, classic German and gourmet sausages, shared platters, and a range of traditional and loaded schnitzels. Lighter bites include chicken wings, pork bao buns and spicy squid. Build-your-own salads from a checklist of fabulous, fresh ingredients deliver something for everyone. The menu is bolstered by a range of daily deals, including a $15 schnitzel and beer special every week-day lunchtime, dinner specials such as half roast chicken, chips and slaw ($10) every Monday, two-for-one schnitzels on Tuesday and All You Can Meat platters ($35pp) every Wednesday. The menu is complemented by 17 beers on tap, including imported Bavarian favourites Lowenbrau, Franziskaner, Stiegl and Hofbrau, local and regional craft brews and a house range by Urban Craft Brewing Co. The Bavarian Tea Tree is Rockpool Dining Group’s 23rd Bavarian restaurant and the first in South Australia. Rockpool Dining Group CEO Thomas Pash said The Bavarian Tea Tree was a fantastic addition to the Bavarian family and was opening just in time for the group’s Oktoberfest grand finale weekend. “Our Bavarian restaurants have a large and loyal following across the country and we’re thrilled to bringing our first, affordable and family-friendly destination to South Australia,” Mr Pash said. “We encourage everyone to come along to The Bavarian Tea Tree’s Oktoberfest weekend for a taste of true Bavarian hospitality, great food and entertainment for the whole family.” The Bavarian Tea Tree is a contemporary, casual restaurant with design features that reflect its Bavarian heritage, including stone walls, alpine finishes and large, communal timber tables with bench seating. Signature features include a custom-designed vintage beer barrel wall, hand-painted brewing graphic, vintage Bavarian artefacts and an eye-catching stein chandelier featuring over 500 1-litre glass steins above the bar. An abundance of green plants and vines cascade from an internal pergola, hanging baskets and planter boxes embedded into the walls, adding a splash of colour and a fresh feel. Plants also adorn two solid timber drinking ledges – with seats for around 15 guests in total – that are framed by bi-fold windows and look out onto two, landscaped al fresco dining spaces at the front of the restaurant. These windows, plus two large glass bi-fold doors at the entrance, flood the restaurant with natural light. The Bavarian Images by @duydash 

To celebrate the school holidays, Kids Eat Well for Free will return to Jamie’s Italian in Adelaide these school holidays. Parents, get excited – this means you get to enjoy some delicious pasta too! All you have to do is pop in over the school holiday period, and for every adult meal ordered, one child can enjoy a kids meal on the house, complete with the much-loved shake-me salad, a drink of their choice, and a dessert. Yum! Jamie’s Italian Kids menu is packed full of tasty fresh dishes including mini meatball spaghetti, happy chicken lollipops, baby organic sliders, secret seven cheesy gnocchi, fresh fruity water, salads and much more! All dishes are healthy, fun, and most of all delicious and designed by Jamie Oliver himself. Whether it’s lunch or dinner, Jamie’s Italian is the place to go for a feed with the family this school holidays! So what are you waiting for? Round up those little ones, pack your appetite, and get ready spaghetti! View menu here @Jamiesitalianau  #jamiesitalianau

WHOThe Premier’s Healthy Kids Menu Initiative WHATThe HKM encourages venues to offer healthier menu options for children so that parents can make healthier choices when they dine out. WHENNow! If you know a food business that would like to get involved or you wish to find out more: 
health.healthykidsmenu@sa.gov.au WHEREFind a HKM venue  WHYWe all like to treat ourselves to a meal out once in a while, but sometimes the difficulty of finding a menu which caters to kids is just too hard and finding one offering more than just chicken nuggets is another matter altogether. The HKM was created with the intention to promote healthier options on kids menus around our state and to begin a positive and engaging narrative around health in SA. South Australians are dining out more frequently and spending a larger portion of their household income on eating out. Food prepared away from home is often served in a larger portion size, but is poorer in nutritional quality, seeing more total calories, fat and salt. Evidence also suggests that children’s menus lack the choice and nutritional value of wider menus making them an even more important point of focus. HOWTo become an approved HKM venue your business must have a kids menu with at least 50% of the options meeting the HKM criteria and code of conduct. HEALTHY KIDS MENU CODE OF PRACTICE 1. Healthy drinks are offered to children• Water is available at no cost and is easily accessible.• Healthy drinks that may be listed on a kids menu are:› water (still or sparkling, no added sugar)› 250ml (max. serving) 100% fruit and/or vegetable juice› 375ml (max. serving) of reduced fat milk – plain orsweetened› combinations of the above options, such as a mixof sparkling water plus up to 250mL 100% fruitjuice or a 250mL fruit and milk smoothie. 2. At least half of the meals on the kids menu are healthy• Healthy meals:› include at least half a cup of vegetables or onecup of salad; and› are prepared using small quantities of healthyfats and oils; and› do not include any shallow or deep fried foods,high-fat processed meats or savoury pastries. 3. If desserts are offered on the kids menu, at least one option is healthy• Healthy desserts are based around fruit (fresh, dried,tinned, grilled, baked or poached) and/or reducedfat dairy (yoghurt, frozen yoghurt, custard, ricotta).• Healthy desserts prepared in-house can include:› additions such as nuts, seeds, coconut, cocoapowder, egg, vanilla and spices› up to two teaspoons (10g) of added sugar per serve. 4. If kids meal combinations are available• All meal combinations offer healthy drinks, if a drinkis included.• At least half of kids meal combinations offer healthymeals and a healthy dessert, if dessert is included. Visit healthykidsmenu.com.au Image credit nicklawrencephoto.com

Kiddos in the Kitchen There’s nothing better than floury faces, sticky fingers, mucky aprons and messy benchtops when you’re a kiddo. Kitchens are a gastronomic wonderland to taste, learn and discover! From learning with your mum when you’re too small to reach the benchtop, to cooking for yourself in your poor uni days and then teaching your own children years later. The first recipe you ever learn to cook stays with you for life, they are like stories to pass on and share. The kitchen isn’t just a place to learn to cook, recipes are a great engaging way to teach kids both reading and mathematic skills. If you’re not so keen on scrubbing the cupcake tin and sweeping the crumbs off the floor post-baking apocalypse, book your little one in for a cooking class! We have compiled a list of Adelaide’s best cooking schools and classes:  TAFE SA Gastronomic Adventures Whether your child is a Kinder Cook, Growing Gourmet Chef or the next Master Class Professional, Tafe have a range of classes they’re sure to love! Kid’s Kitchen is available for kids aged 4–16 and offers classes such as Indian Easy, Gluten Free Gourmet, Muffin Madness, Party Favourites and Tasty Lunchbox Treats. tafesa.edu.au@tafe_saPh: 1800 882 661TAFE SA Regency Campus: 137 Days Rd, Regency Park Sprout There’s no biscuit decorating here, just real food and real skills. Sprout uses fresh, seasonal and healthy meal recipes that kids can learn to make from scratch. Sprout do not tell children what “not to eat” rather they make healthy food delicious, fun and achievable. sprout.edu.au@sproutadlPh: 8443 434389 Sir Donald Bradman Drive, Hilton Scoffed Cooking School It doesn’t matter whether your child can mix ingredients together in a bowl, knows how to slice safely, or what cross chopping is, there are classes for everyone. Every week children earn stamps to work towards their very own apron, spoons and Food Chiefs Hat. scoffedcookingschool.com.au@scoffedcookingschoolPh: 0410 965 692441/D Magill Road, St Morris Sticky Rice Cooking School Sticky Rice provides classes for kiddos 10+ who are ready to take the next step in their culinary journey from more simple recipes. These classes promise to deliver more than just a cooking lesson, they are designed to take students on a cultural adventure! stickyricecookingschool.com.au@stickyricecookingschoolPh: 8339 131496 Old Mt Barker Road, Stirling Homefresh Experience Cooking Homefresh offers junior chef lessons, kid’s parties, school lessons, school holiday classes and after school fun! Junior chefs showing a natural talent for cooking and a natural flair for being in front of the camera will also be invited to participate in new Homefresh productions and special events. homefreshcooking.com.au@homefreshexperiencePh: 0466 158 45361B The Golden Way, Golden Grove Adelaide Chocolate School Lost for something to do over the holidays with your kids?  Why not have some fun and learn how to make chocolates at the same time. Adelaide Chocolate School offers school holiday classes where children will make chocolate lollipops and a range of novelty chocolates. adelaidechocolateschool.com.au@adelaide_chocolate_schoolPh: 7120 266448 Melbourne St, North Adelaide Kid and hub Take your children for a learning adventure at Kid and Hub. Watch as they immerse themselves in messy play to develop fine motor skills and experiment with food. Menu items on the cooking program range from spanakopita to trifles to cupcake decorating! kidandhub.com.au@kidandhubPh: 8123 4270253A Magill Road, Maylands Adelaide Central Market Discover the Adelaide Central Market school holiday program for little foodies. Every School holidays there is a new range of low cost activities including the ever popular Market Trail and Little Market Chefs. adelaidecentralmarket.com.au@adelaidecentralmarketPh: 8203 749444-60 Gouger St, Adelaide

By Lia Jaunzems and Karissa Woolfe By the time 5 o’clock rolls around, cooking a meal that pleases everyone in the family, plus ticks the nutrition box, can be the last thing you feel like doing. The struggle is real, right? Takeaway can be all too easy to opt for instead. But, you’ll be pleased to know there are shortcuts to reduce mealtime stress and provide your family with the nutrition they need. Here’s how… Make a plan Planning removes the stress of not knowing what to cook, so make time once a week to write out a meal plan and shopping list. A quick stock take of your fridge and pantry reveals what you already have and what needs using up, so a smart move is to plan meals around this. This timesaving investment streamlines your shopping trip, reduces impulse buys and food waste. Win-win! Keep it simple Take the pressure off yourself – meals don’t have to be gourmet or complicated. Scrambled eggs and baked beans or savoury pancakes with a side of steamed frozen veg are quick and easy options to make when the best laid plans have gone awry. Your kids might even think it’s a treat eating breakfast foods for dinner (brinner!) Stash the freezer On super busy days when kids are maxed out from activities and patience is low, your best option is to have pre-made meals on hand in the fridge or freezer. With the cold weather well and truly here, slow-cookers are amazing for having dinner ready and waiting for you. It takes just a few minutes in the morning to prep some meat and veg with a few spices and stock in the cooker, and it’ll do the work for you as you go about your busy day. For times when you’re in a rush, heat up a microwaveable pouch of brown rice, which is rich in hunger-busting fibre, and serve with a hearty slow-cooked dish. Try an app Stuck for meal ideas? Apps can help reduce the mental load of meal planning, says Accredited Practising Dietitian Chelsea Mauch, a PhD candidate at Flinders University looking at how apps can help families to plan and prepare healthy meals. “Mobile phones are carried almost constantly,” she explains. “They offer the opportunity to provide immediate support when and where food decisions are made.” Mauch plans to use her research to develop a family-friendly app that will make dinnertime easier (hallelujah!) Meanwhile, here are three apps she recommends to try: Mealime, PlanBuyCook and Recipe Keeper to store your own recipes. Go early or online Shopping with kids can be boring for them, and unpredictable for you (with the likelihood of tantrums and disapproving glances from strangers high!) Go early in the day when little ones feel fresh and happiest. Toddlers can quickly get bored in the trolley, so involve them. Ask them to count out fruit and veg, place items into bags, talk about their colour, shape, taste and what you plan to make with them. And if that fails – snacks – always have healthy snacks handy, like a piece of fruit.Or, avoid the supermarket altogether. Online food shopping has never been easier. All online supermarkets give you the opportunity to create shopping lists from previous purchases, making the process even faster next time. Cook together Ever noticed it’s when you’re cooking that kids want to be under your feet? Most of the time, they want to see what you’re doing and be part of the action. Distracting them with your phone, the iPad or TV is tempting, but if you want to avoid tantrums when it needs to be switched off for dinner, here’s another idea. Kids love to help out and it’s a fun way to teach them important skills. Research shows kids who help in the kitchen are more likely to try new foods and be less fussy– an extra bonus! To help your little one stand at the kitchen bench level safely, use a toddler tower (or learning tower). You can find them on Etsy, Gumtree and secondhand baby websites, or build one on a sturdy, wide, step stool. This will satisfy their curiosity while they help chop, mix or scoop. Foost online has kids safety knives and loads of ideas for how kids of different ages can help in the kitchen. Founder Kate Wengier is a dietitian with a passion for fun ways to eat more fruit and veg. Buy a box Home delivered meal boxes like Hello Fresh free you up to try new recipes without the fuss. They may work out to be more expensive than the meals you prepare yourself, but you’re paying for convenience. A meal box means less time spent shopping and planning, plus the exact quantities provided means less food wastage. Many many services have discounted trial periods, so you can make your own verdict. AUTHORS BIO: Lia Jaunzems is a dietitian and mum of two. Karissa Woolfe is an Accredited Practising Dietitian and journalist. They competed in the D3 ‘Healthy Kids Menu’ Challenge and are passionate about making healthy eating fun and easy for families.

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

Scotch College Presents: Alfonso Ales Clear your schedules on Monday 4 June, because Scotch College will be welcoming an exciting gastronomic guest. Alfonso Ales, Chef and Owner of Anchorage Hotel, will perform a live cooking demonstration in the Fisher Chapel. Alfonso Alés is a Chef from Seville, Spain, who worked in some of the finest restaurants in Spain, Germany and France before settling his knives in the kitchens of Sydney and South Australia. Try not to drool, but Alfonso culinary qualifications include periods with the master of Eugénie-les-Bains in France, a 3 Star Michelin for 40 years, Chef Michel Guérard, Chef Ferran Adria in El Bulli Hotel, the world famous Museum Guggenheim- Bilbao of Frank Gehry under the direction of the 3 Michelin Star Chef Martin Berasategui and the internationally acclaimed 2 Star Michelin French superstar Chef Thierry Marx, at Chateau Cordeillan Bages….. wow that was a mouthful, literally. Alfonso began his career in fine dining in Seville and then worked his way up in “Relais-Chateaux” hotels and “Michelin” starred restaurants across Europe. Prepare for some exotic delights, because Alfonso is strongly influenced by his roots in the Mediterranean culinary cultures of Southern Europe and northern Africa. Register for FREE here scotch.sa.edu.au

These easy party treats are as entertaining as they are tasty! It has been a busy ride since appearing on MasterChef Australia 2015 for Jessie Spiby. Thesedays you will find her at hosting pop up dinner events around Adelaide, penning articles andrecipes for several publications, curating her pop-up event Food, Booze + Dancing Shoes aswell as catering at Plant 4 where she is a resident event caterer and has her own eatery MyGrandma Ben. “I like to think about the colour of food and how it will impact the plate, but I also enjoy theimperfection that nature naturally gives to food. Above all, I want every mouthful to bedelicious,” Jessie Spiby Passionate about supporting local food producers, Jessie takes pleasure in observing thediverse array of colour and beauty found in nature in her cooking. She celebrates modern dayAustralia by melding cultures and cooking techniques with beautiful seasonal ingredientscreating a vibrant and colourful menu for her catering business Jessie Does Food and newlyopened My Grandma Ben. It’s a Kiddo party Kids birthdays. They might evoke a feeling of stress, perhaps even present a lurking sense ofdread, but fear not. In this Pinterest-instagram- obsessed world you too can throw somethingtogether that will look cute as a button, taste great and most importantly won’t break thebank… or crush your soul. These little recipes can be done in a matter of minutes and have been designed to be perfectlypresentable as is, or a great base for your own creativity to take over. White chocolate popcorn Fun flavoured popcorn designed for little hands. Packed into cupcake patty pans, paper bags orwaffle cones dipped in white chocolate and sprinkles, it’s the perfect mixture of naught andnice. The white chocolate base is the same for both flavours and is ridiculously quick and easy toput together. The rainbow unicorn adds a sparkly touch of make-believe to the party while thescary bears in slime with tiny teddies and candy teeth scattered throughout is a creepyalternative. We’ve listed a few different options for toppings, however you can use whatever takes yourfancy. Get creative! This recipe is also a great substitute for traditional style lolly bags. White chocolate popcorn base *The same base is used for both flavours3-4 cups popped corn OR 1/2 cup kernels popped as per packet instructionsRoughly 1 cup OR 1 block white chocolate1/2 tbs coconut oil Rainbow unicorn popcorn 1/4 tsp natural food colouring – pink1/4 tsp natural food colouring – blue2 tbs sprinkles2 tbs larger natural coloured sprinkles1/2 cup mini marshmallowsSour candy hearts Scary bears in slime popcorn 1/4 tsp natural food colouring – green1/4 tsp natural food colouring – blue2 tbs sprinkles1/2 cup chocolate Tiny Teddies1/2 cup of candy teeth, chopped in halves Method Melt white chocolate and coconut oil in the microwave in 30-second bursts until melted andsmooth, stirring in between to combine. Divide the chocolate into two bowls and add the food colouring. Divide your popcorn into twoand pour over the chocolate, tossing gently to coat. Evenly spread popcorn onto a baking tray. Add sprinkles and desired toppings. Allow to sit until dry, ideally 30 mins but I wouldrecommend a couple of hours. If it’s a hot day, pop it in the fridge to help it set. To serve, place in patty pans, paper bags or big bowls and the kids (and adults) can helpthemselves. Cheesy stars and hearts Cute as a button, incredibly moreish and ridiculously easy. These adorable little stars and heartsare perfect for little people and tiny mouths. You will need cookie cutters for this recipe, anyshape will do. We’ve used stars and hearts but dinosaurs, arrows or butterflies will definitelywork a treat. Ingredients 400g puff pastry sheet1 – 2 of grated cheddar cheese, mix in a little parmesan or pecorino if you have some for asharper cheese flavour2 tbs milkFlour for dustingOptional: paprika, poppy seeds, dried herbs and sesame seeds for sprinkling on topTo ServeTomato sauce or chutney Method Preheat your oven to 200C or 180C fan forced. Line two baking trays with baking paper, setaside. Unroll your thawed pastry. Sprinkle most of the cheese over half of the pastry sheet, then foldthe pastry sheet in half to seal the cheese in and press down gently. Dust your work surface and rolling pin with a little flour and roll out the pastry until it hasdoubled in size. If you don’t have a rolling pin a bottle of wine will do. Using a cookie cutter, cut the pastry into shapes and put them on the prepared baking sheets.Brush the top of your shapes with milk and add a little more cheese, then sprinkle the seeds orherbs of your choice if you are using any. Scoop up the leftovers and re-roll to cut out more shapes. Bake in the oven for 10-12 mins or until risen and golden. Serve warm or cold. If preparingearlier allow to cool fully then place in an air tight container. You can store the puff pastryshapes for up to 2-3 days. Little monsters These little terrors can be made from fruit, meringues, marshmallows or a combination. It’s acharming way to get the kids eating some fruit at the party. These little guys are really easy andyou can customise them to your own taste. Be wary of using super juicy fruit as they tend tobleed and you may have trouble keeping the facial features stuck on. Set up a decorating stationfor older children, they may be inspired to make their own little critters! Ingredients Punnet of strawberries, tops removed2 bananas, cut into 1 inch piecesLarge marshmallows – the type you toast camping OR meringue kissesSmall white marshmallows (for the eyes) the type used for rocky roadCandy teeth cut into 3 or 4 pieces1/2 cup dark chocolate OR store bought piping icingSprinklesRoyal Icing for piping* You may be able to find pre-made ready to pipe icing at your supermarket1 1/2 cups pure icing sugar, sifted, extra to thicken if needed.1 egg white1/2 teaspoon lemon juiceNatural food colouring Method Cut your white marshmallow into the right size for eyes. I had to cut ours into three. I found

It has been a busy ride for Jessie Spiby since appearing on MasterChef Australia in 2015. These days you will find her at Plant 4 in Bowden where she is a resident event caterer, penning articles and recipes as well as curating her pop-up event Food, Booze + Dancing Shoes. JESSIE’S SUPER COOL POPSICLES My childhood summer memories are of beach trips, boogie boards, being lathered head to toe in sunscreen by my mother and cooling off after school in my grandmother’s swimming pool, happily slurping on her home-made lemon cordial popsicles. Summer is here along with a bounty of yummy seasonal fruits that are just begging to be turned into scrumptious frozen treats. These popsicles are a step up from grandma’s and are ridiculously easy and totally customisable, but the best bit, dare I say it, is that they are pretty damn healthy too! Go nuts and create your own flavour combinations. Blend any fruit you like, add extra yoghurt or indeed have none. Try adding a bit of mint, pieces of fruit, fruit purees or freshly juiced fruit. Try iced tea, herb infusions or fruit teas for an icy sophisticated take on the humble ice block. MAD MANGO + BANANA POPSICLEMAKES AROUND 6 ICE BLOCKS 1 banana1 mangoHoney to taste (this is optional, ripe mangos usually don’t need sweetening)200mls coconut milk or yoghurt METHOD In a blender blitz all the ingredients together. Pour the mixture into the moulds, and freeze for about 3-4 hours. If you are using pop sticks place them into the iceblocks about half an hour after placing in the freezer. This will stop the sticks sinking down too far. BREKKIE ON THE RUN: GRANOLA YOGHURT ICE BLOCKSMAKES AROUND 6 ICE BLOCKS 1 cup of seasonal fruit – berries, grapes, kiwi, peachesHoney to taste200mls natural yoghurt, coconut yoghurt for dairy free1/2 cup granola – homemade or low sugar store bought METHOD Mix your desired amount of honey into the yoghurt.Fill your mould about 1/4 full of fruit. Pour the yoghurt in to moulds making sure there aren’t any air bubbles. A good tap on the bench will get them out or you can stick a chopstick in to release the bubbles.Mix a couple of tablespoons of yoghurt into the granola to moisten the mixture. This will help it stick and freeze in the mould. Top the yoghurt with spoonful of granola mixture.Freeze for about 3-4 hours. If you are using pop sticks place them into the iceblocks about half an hour after placing in the freezer. This will stop the sticks sinking down too far.Enjoy! For a naughty addition try making your own hard setting chocolate sauce by melting together 180g of dark or milk chocolate with 100ml of coconut oil in the microwave. Stir every 20 seconds to prevent burning in spots, or melt in a heat proof bowl over a simmering saucepan. Let it get to room temperature before dipping your iceblock. Save the left sauce and melt together once again next time you want to use it. jessiespiby.com Facebook  JessieSpibyCooksInstagram @jessie_spibyTwitter  jessie_spiby All images by Meaghan Coles Now and Then Photography