Recipe Blog | paediatricnutrition.com

Any Veg Omelette

feedjourn — Tue, 24 Feb 2026 14:23:03 +0000

Omelettes are a quick and easy breakfast, light lunch or nourishing evening meal, and packed with essential nutrients. Great for using up leftover veggies from dinner, or the back of the fridge, which might otherwise go to waste. My 3 kids took a long time seeing me eating this kind of food, before they wanted to eat it themselves. And in my own experience, together with a solid body of food pattern evidence, this tells us that kids take time to develop their food preferences. However, being exposed to a wide range of foods, with all their senses in their early years of growing up, whether they are eating them or not, has a positive influence on developing diverse food preferences. What you show them by your own food habits, matters. Eggs are an incredible source of goodness for all ages of children. See my latest post on Making more of Eggs for nutritional information.

Ingredients

Makes 4 portions

25mls

Vegetable oil

6 x large

Fresh British Lion Stamped Eggs

180mls

Milk of your choice

120g

Grated cheese of your choice

Handful

Left over veggies eg. cabbage, broccoli, spring onions, spinach

Pinch

Seasoning of your choice eg. pinch sea salt, black pepper, celery salt, pinch dried herbs

Method

gently fry vegetables or leftovers in the oil, on a medium heat in a non-stick pan
meanwhile switch the eggs with a fork until of a uniform texture, adding a little seasoning if wished eg. pepper, celery salt, garlic and switch in the milk
once the veggies are browned, add in the egg mixture and turn up the heat
once you see bubbles around the edges, with a non-stick spatula, gently draw the outer egg mixture towards the middle of the pan and turn the heat down
gently move the omelette-shaped egg mixture around, cooking for 5 minutes on a medium heat, until the eggs becomes more solid
add (optional) grated cheese on top and continue on a medium heat for 2 minutes
for a puffed up omelette, finish under a hot grill
for a money saving tip, finish in the pan
using a wide non-stick spatula, turn the omelette over for another 1-2 minutes to brown on the other side

Tasty, nourishing and good for your brain, your budget, your time

Helping Children Love Real Food x

Spicy parsnip and coconut soup recipe

feedjourn — Wed, 21 Jan 2026 13:20:11 +0000

This spicy parsnip and coconut soup is a warming seasonal soup for gut-nourishing health with soluble and insoluble fibres. Spices to extend flavour and nutrients, suitable for older infants and early years children, helping shape their palate towards different flavours. These fragranced plants also have gut-boosting properties, providing food for the microbiota, as well as protective substances like polyphenols. The vibrant colours from plants & spices are a clue to their polyphenol content, providing antioxidants to keep body cells healthy, and reduce inflammation. Pumpkin seeds are a great addition, but do need chewing, or nibbling or at least trying … and do need to be crushed or blended for infants and toddlers. Rich in plant-proteins, fibre, zinc and magnesium, supporting gut health, height growth and growing bones for these little ones, as well as you!

How to Make Spicy Parsnip and Coconut Soup

This recipe makes 8 large portions (2 large ladles) of soup, and you will need a good heavy-bottomed pot! It is best served as a blended soup, as it tends to be thick, with all these nutritious roots, but you can thin this to your preferred consistency with stock. Suited for the whole family, gut-boosting nutrition using low-cost using seasonal ingredients. 1 small ladle for an infant, 1 medium ladle for a toddler, of course appetite dependent, and meant as a rough guide! Pumpkin seeds add a valuable amount of plant protein and fibre. Serve as a warming quick meal in itself, a hot lunch, or taken in a flask, with a sandwich or roll or bread & butter. Boost up the nutrition with peanut butter or cheese for complementary proteins, making this a super nutritious meal. Contains soluble and insoluble fibres for gut and heart health, rich B vitamins and potassium for boosting energy and immunity.

Ingredients

Makes 8 large portions

50mls

Vegetable oil

400g

Parsnips, chopped roughly

200g

Carrots, topped & tailed, chopped roughly

130g

Sweet potatoes, peeled and chopped roughly

1 x 400g

Tinned coconut milk

1 x teaspoon

Turmeric powder

1/2 teaspoon each

Chilli flakes, cinnamon, nutmeg,

Stock cubes blended into 750mls boiled water

Sea salt and black pepper

Method

gently fry all the vegetables in a heavy bottomed pan, on a medium heat starting with carrots, then parsnips, then sweet potato, chopping as you go, stirring often
when the vegetables start to soften, add in coconut milk and spices, stirring often
when the vegetables start to stick to the bottom of the pan, add the stock, continue to stir often
once combined, cover and reduce temperature to a simmer for 20 minutes, stirring regularly to prevent sticking to the bottom of the pan
before serving season with sea salt to taste
serve with pumpkin seeds, for a complementary boost of protein, fibres, zinc, magnesium

233kcals, 3g protein, 9g fibre, 105mg folate, 10mg vitamin C per adult portion and meeting one third a young child’s fibre needs for the day. Boost up the protein with bread plus nut butter or cheese.

Good for your body, learning healthy habits, your budget and the planet!

Winter Wellbeing and Love to you all x

Warming Minestrone Soup

feedjourn — Tue, 06 Jan 2026 18:23:53 +0000

If you have a big stock or soup pot, this recipe makes 10 large portions (2 large ladles) of soup! Blend down for an infant (1 small ladle) to a rough puree, mash down for a toddler (1 medium ladle) and encourage chewing for the older school child! Serve as a warming quick meal in itself, a hot lunch, or taken in a flask, with a sandwich or roll or bread & butter cut into cubes for infants, fingers for toddlers and whole for everyone else. An excellent and diverse source of fibres, plant protein, and protective antioxidant-nutrients like beta-carotene and vitamin C to help support the immune system and keep those colds at bay. Top nutrition for low cost, using seasonal carrots, and all year round tins and frozen peas!

Ingredients

Makes 10 large portions

50mls

Olive or vegetable oil

2 medium

Onions chopped

500g

Carrots, top & tailed, chopped

2 medium

Red peppers, halved & cored, sliced & cubed

2 x 400g

Tinned butter beans, drained

50g

Macaroni

1 tbsp

Mixed herbs (oregano, thyme, basil)

3 x 400g

Tinned chopped tomatoes

150g

Frozen peas

Stock cubes blended into 500mls boiled water

Fat garlic cloves, crushed

Bay leaves

1 tbsp

Sea salt

½ tsp

Ground black pepper

Method

In a large heavy bottomed pan, heat the oil and gently fry the onions
Prepare the vegetables, adding to the pot and stirring
Carrots first, then peppers, cook on a moderate-high heat, stirring often for 5 minutes
Add the butter beans, bring up again to hot temperate, stirring once or twice
Add the macaroni, mixed herbs & garlic, stirring often (macaroni can stick to the bottom)
Add the tinned tomatoes and peas
Make up and add the stock, bay leaves, and season
Bring to the boil, stirring often, then cover with a lid and reduce temperature to low heat
Simmer gently for 45 minutes, stirring occasionally

I like to serve with fan fried pancetta for that touch of salty savouriness. Or top with torn up mozzarella and a sprinkle of herbs. Parmesan cheese is equally good, as is cheddar. Or, if you have the oven on, prepare croutons soaked in oil and garlic puree, and roast in a hot oven for 10 minutes. I chop up the ends of paninis my kids like and save in a freezer bag (they don’t fully fit in our toaster!) Once there’s enough to make a large pile, I add oil and garlic puree to the bag, move it around, then tip out onto a hot-oiled oven tray and bake 200^o for 10 minutes. No mess!!

155kcals per large portion, 6g protein, 6g fibre, 150% of daily needs for carotene

Low in salt and sugar-free suitable for vegan diets, milk, egg, soya free, easily adapted to gluten free

Warm Wellbeing and Love to you all x

Izzy’s Overnight Almond Oats

feedjourn — Sun, 01 Jun 2025 21:18:23 +0000

I really do get it – it’s hard to make time on a school morning to prepare a nutritious breakfast. My teenage daughter Izzy and I teamed up to produce this blog, after she developed this yummy recipe. Izzy doing the creative part – great instagram photos and actual recipe development, and me doing the nutrient analysis with my dietetic book “The RSC Composition of Foods“. Overnight Almond Oats are vegan, milk free, wheat free and positively bursting with health giving nutrition.

It all started when we both decided to move away from cow’s milk for 2020. We’re experimenting at the moment, trying various milk alternatives: oat, almond and soya are our favourites. We haven’t yet tried the many different yoghurts like oat and coconut, but soya based yogurt with toasted almond tastes really great. So, look out for more delicious and nutritious recipes! If you are developing your own recipe ideas and selecting more vegan and milk/wheat free choices, don’t forget about calcium. It an absolute must! Read the label of the milk or yoghurt you are buying, and if it doesn’t have calcium, then find one that does. You bones will thanks you when you get to my age! Or quite a bit before!!

Recipe for Overnight Almond Oats

Calories

Protein

Calcium

Magnesium

150g

1 oz

1 teaspoon

1 handful

1 spoonful

Drizzle

Big pinch

Almond Yoghurt

Porridge Oats

Ground almonds

Frozen raspberries

Almond Butter

Honey

Flaked toasted almonds

112

5.8

3.4

0.7

3.8

–

180

–

Totals

368kcals

15.7g

262mg

124mg

Method

Place all the ingredients into the cup, to create the layers of colour and yumminess, seal and refrigerate overnight.
Enjoy in the morning with no fuss, no rush and fantastic, fresh, energising nutrition for the whole morning.

Nutrition Notes

Dairy free, wheat free, vegan
Low in sugars, high in plant-based fats but moderate in overall calories
Keeps blood sugar levels steady with energy release from digesting complex carbohydrates in the oats and nuts, providing energy and focus throughout the morning
33% daily needs for calcium, essential for bone strength and muscle function
60% daily needs for magnesium, essential for energy metabolism and nervous system
Protein, potassium, vitamin C, and the B vitamin Folic Acid for getting your brain in gear
Last but not least, a good source of soluble and structural fibre @ 7.6g to keep your gut microbiome bugs happy and digestive system fighting fit