The Good Stuff: Delicious recipes and tips for happier and healthier children
Chaotic family life isn't always a recipe for healthy eating. Nutritionist Lucinda Miller's new book The Good Stuff contains some great tips and meals to help parents and children build a positive relationship with food, to everyone's benefit. Read on for three delicious recipes and a chance to win a copy of the book.
“Helping our kids understand healthy eating should be a massive priority. Lucinda Miller is making a major contribution to that end, with winning recipes and smart tips that will really inspire parents to get their kids eating 'the good stuff'.” – Hugh Fearnley-Whittingstall
In The Good Stuff, child nutrition expert Lucinda Miller draws on her 20 years of clinical practice to offer a series of simple steps to help your child build a positive relationship with food – a relationship that will hugely benefit their long-term health and wellbeing.
“If you ask ten children what they think being healthy is, you’ll probably get ten different answers. For me, it all boils down to happiness. I’m convinced that when you nourish bodies, minds and souls with proper food, you are building the health and resilience which everyone needs to stay happy and well – even when life sends its inevitable challenges. Over 20-odd years in clinical practice and nearly as many as a mother, I have built up a whole arsenal of tricks to nurture good eating habits in children of all ages, from toddlers to teens." – Lucinda Miller
The book has over 100 easy recipes carefully crafted to boost daily nutrients and to improve concentration, mood, sleep, gut health, weight, immune issues and more. It has nutritional notes explaining the science of particular ingredients, advising on everything from the importance of getting the right fats to the latest scoop on additives and artificial sugars. The recipes also have clever swaps for the 14 main food allergens, so you can adapt them to your child’s specific needs. With child obesity on the rise, and more and more young people struggling with anxiety, mood swings and behavioural issues, this is a timely and important book.
Granola & Greek yogurt
A jar of homemade granola is a great standby for speedy breakfasts – kids love the crunch. Mix it with thick organic Greek yogurt and top it with fruity homemade compote. This recipe is quite simple (with picky eaters in mind), but you can adapt it by adding raisins, chopped apricots, goji berries, pecans, sliced almonds, chia seeds, coconut flakes or flax seeds to the blend after you have cooked the oats.
(Makes 1 large jar)
300g rolled oats
40g pumpkin seeds
40g sunflower seeds
3 tbsp coconut oil
6 tbsp honey
Serving suggestion: Fruit compote (recipe in the book)
Melt the honey and coconut oil together in a small saucepan.
Mix the rolled oats, pumpkin seeds and sunflower seeds in a large baking tray and then mix in the honey/coconut blend.
Cook in a 180 degrees oven for 20-25 minutes until golden brown.
Shake the granola well every 5 minutes during the cooking process so that it browns evenly.
Cool and store in a large glass jar.
Fish fingers with a healthy twist. The coating is made with ground red lentils, which go bright orange when they are cooked with turmeric and paprika. Crunchy and delicious and not a hint of white flour or breadcrumbs in sight, this is an excellent way of getting some extra fibre and iron into an ultra-picky eater.
4 cod steaks
100g red lentils
¼ tsp sweet paprika
¼ tsp ground turmeric
60g spelt, wholemeal or chickpea flour
1 egg, beaten
1 tbsp olive oil or a knob of coconut oil (with a neutral flavour)
Serving suggestion: with cheesy courgette chips and super healthy ketchup (see the book for recipes)
Cut the cod steaks into strips 2cm wide and pat them dry with kitchen paper.
Pour the red lentils, paprika, turmeric, salt and pepper into a high-speed blender and blend using the grinding blade until you have a fine flour.
Set out three plates – the first for the flour, the second for the egg and the third for the red lentil mixture. Dip the cod strips into the flour, then the egg and finally into the red lentil mixture.
Heat up a large frying pan and lightly coat it with some coconut oil.
Carefully place the cod strips in the frying pan and cook them for a few minutes on all sides until the fish is cooked all the way through and the batter is crispy and slightly browned.
Egg-free option: Use milk for dipping the cod instead.
My mum made the best kedgeree ever. Her recipe is a legend in our house and it is one of our go-to easy meals. Traditionally, kedgeree was served at breakfast time, but you can eat it at any time of the day. This recipe brings together a gorgeous combination of buttery, delicately curried rice, smoky haddock, hard-boiled eggs, and peas for sweetness.
250g brown basmati rice
1 tbsp butter or ghee
150ml whole milk
1 tsp ground turmeric
200g undyed and naturally smoked haddock
1 heaped tsp mild or medium curry powder
1 tbsp fresh parsley, chopped
Salt and pepper to taste
Cayenne pepper (optional)
Cook the rice as per the instructions on the packet. In the last two minutes of cooking, add the peas.
Meanwhile, bring a small saucepan of water to the boil and place the eggs gently in the water. Boil them for 10 minutes, then run them under a cold tap to cool them, before peeling them and cutting them into quarters.
Melt the butter in a large frying pan, add the milk, turmeric and curry powder and bring it to a simmer.
Add the fish to the milky mixture and cook gently. You can turn the heat off after 5 minutes as the fish will cook in the hot milk. Use a fork to gently break up the fish into small pieces.
Combine the rice with the fish mixture in a serving dish and season with plenty of salt and pepper. Place the eggs on top of the kedgeree and scatter over some chopped parsley. Add some cayenne pepper if you like it spicy.
Lucinda Miller is a working mum of three and founder of NatureDoc. She runs busy clinics across the UK, specialising in childhood nutrition. She lives with her family in Wiltshire.
We're offering up five books – simply answer the question below correctly to be in with a chance of winning a copy.
Competition closes on 18 October 2018. T&Cs apply.
Prices correct at time of publication