SAVVY KIDS FOOD
By Sarah & Rupert McKerron

In Savvy Kids Food, Sarah and Rupert McKerron tell us that unfortunately our quest for cheap and convenient food has reached a point of negative return.  
In their book, they explain what junk food is all about, describe whole food with practical recipes, helping to create a balance in our children's diet. 

* * * How to Get your Kids to Eat Good Food* * * 

When I was a kid, I was influenced by my friends. I now see the same happening with my children. As well as having peer pressure to contend with, our children also now have big powerful media corporations and advertising campaigns specifically targeting them. It wasn’t an accident that this age group got labeled the Tweenies as their buying power was realized and they became one of advertisers riches target markets.

Our children need to develop their own judgement, and confidence in that judgement, as we cannot be with them all the time. We want our children to choose good food over junk food, not out of a sense of duty, but because they enjoy it m ore and they feel better for it. None of is want our kids to be ashamed about having wholewheat bagels, bran muffins, fruit and roasted sunflower seeds in their lunch box. I was amazed when my daughter turned down a packet of fruit bits when she discovered they contained artificial colours. Once children understand what good food is the major battle is won.

* * * Ways to have helped us include* * * 

* Having regular sit down meals together as a family and making them fun. Our children love having the chance to have our full attention and we enjoy having the time to swap stories about our day’s events.

* Persevering in offering good food to our children. Research shows that many children will only accept a new taste on the eighth or so attempt. Expect disappointments initially and remember that most children aren’t as fussy as we think they are.

* Keeping mealtimes relaxed – forcing children to eat is counterproductive for them, frustrating for you, and can turn the table into a war zone.

* Feeding children the same food as we eat. This sets the example of eating varied food and introduces them to new tastes and flavours.

* Being generous with our praise and encouragement. Children, like adults, have food preferences and dislikes. We try to find co-operative ways around their objections. Our children won’t eat cooked carrots, broccoli or pumpkin whole, but are happy to eat them liquidized in soups.

* Never telling them to eat the food because it’s healthy or good for them. This puts them off it immediately. We also try and not to bribe by saying eat your vegetables and then you can have an ice cream. This sends the message that vegetables are nasty but ice cream is nice.

* * * Junk food guidelines* * * 

* Avoid the temptation to give in to junk food. At first you may experience a lot of resistance and you may feel like a cruel parent, especially if there is a screaming in the aisle! Remember that kids don’t always know what is best for them.

* Children do need to eat more frequently so try to have good snack foods handy to ease hunger pangs in between meals. Avoid giving them chops or biscuits just before a meal as this will ruin their appetite for proper food. Don’t blanket ban things like sweet s and chocolate. Our kids have them occasionally at the end of the meal rather than between meals and try not to make a big fuss about them. We don’t want to reinforce the idea that these items are special and desirable.

* Try not to use junk food as treats as this will turn them into comfort foods.

BRAIN BOOSTER SMOOTHIES

Like most Mothers I like to give my kids a good

We sometimes use frozen fruit in the mornings as getting everyone up, dressed and fed is generally quite frenetic. But, if you have time, using fresh ingredients is obviously best and organic is first prize.

For all these recipes, you will need to use a liquidizer. You don’t have to put the flaxseed oil in or the nuts – it still tastes delicious but it doesn’t contain the brain food.

TIP: I pour any extra smoothie juice into a watertight container and put it in their lunchbox for school – it’s a great morning snack.

I put all the fruit, nuts and the flaxseed oil, or cake, in the liquidiser and top it up with the milk or juice and add ice. You really an experiment with any fruit that's in season.

CHICKPEA SOUP

Serves 4

You may not believe me when I say that my kids really like this unusual soup, but they do! I must admit that I was quite surprised, especially when they insisted that it should go into our food book. It’s very simple to do which is always a bonus for me.

1 can of chickpeas
1 can of Italian chopped tomatoes
4 leeks
700 ml chicken stock
2 cloves of garlic, finely chopped
2 tablespoons of olive oil

Heat the oil in a pan and add the leeks, garlic and cook for 5 minutes. Add the tomatoes, chickpeas and stock, then simmer for about 30 minutes.

TIP – choose a good chicken stock without any MSG. Ina Paarman has a good one. You can use vegetable stock if you prefer.

FISH CAKES

Serves 4

You really can’t go wrong with this recipe. It’s almost idiot proof and you can experiment with any fish. I use a mixture of whatever I can get that’s fresh but you can also use frozen. If you can, use the fish high in omega – 3 like mackerel, haddock, salmon or tuna

3 fish fillets of your choice, de-boned and skinned
a small handful of breadcrumbs
1 egg
juice of a lemon
a few sprigs parsley, coriander
salt to taste
olive oil

Put all the ingredients except the olive oil into a food processor and mix thoroughly. Don’t overdo it as it can become very mushy. Remove the ingredients and make them into round patties a little smaller than the size of a burger. Cook them in a frying pan with a little olive oil until they are golden brown and a little crispy on the outside.

TIP – I make my own breadcrumbs by putting 2 slices of wholewheat bread in the food processor, which makes roughly a handful.

BUTTERNUT, CARROT AND ORANGE VEGETABLES

Serves 4

I use sweet vegetables for this and my kids really enjoy it, they love the orange flavour. You can garnish it with some fresh parmesan for an added treat.

6 carrots, peeled and sliced
1 butternut, sliced lengthways
juice of an orange
2 inches of cinnamon
a little butter
2 tablespoons olive oil

Put the butternut and carrots on a baking tray, sprinkle with cinnamon and drizzle with olive oil. Bake in the oven for 40 minutes at 180°C or until soft and golden in colour. Scoop out the butternut and mash with the carrot using some butter and orange juice.

FRUIT PUDDING

Serves 4/6

I have been cooking this since the beginning of time. It was given to me by a friend of mine, Nerine and has never failed me. You can also use strawberries, peaches, plums or pineapple or frozen berries.

100 g plain flour
1 teaspoon baking powder
100 g butter, melted
100 g sugar
1 egg
60 ml milk
70 g blueberries
100 g Cape gooseberries
1 tablespoon brown sugar

In a bowl mix the flour and baking powder together. In a separate bowl, beat the egg and milk together, add it to the dry ingredients and stir well to form a batter. Pour it into a greased ovenproof dish. Lay the fruit on top of the mixture and sprinkle with a little brown sugar. Bake in a preheated oven at 180°C for 30 minutes or until golden brown. You can serve this hot or cold.

TIP – Use brown sugar if possible.

BAKED PEARS

Serves 4

I always look for simple puddings and this is a firm favourite for me as well as the children.

4 pears, sliced in half lengthways and cored
50 g butter
1 tablespoon brown sugar

Lightly grease a shallow ovenproof dish. Place the pears in the dish with a knob of butter in the indent of each pear. Sprinkle with a little brown sugar. Cover the dish with foil and bake in a preheated oven at 180°C for 40 minutes. Remove the foil and bake uncovered for another 20 minutes or until soft and golden in colour.

TIP – You can use apples for this dish.

SAVVY KIDS FOOD
By Sarah & Rupert McKerron
with Linda McCourt

Illustrated by Hugo, Julia, Gabby, Bella and James
Photography by Alistair Cotton

For more info see Cook's Corner