JAMIE’S TOP TIPS FOR PAR­ENTS

Over the years, the pop­u­lar chef has spouted out great words of foodie wis­dom. We dived through it all

Sunday Herald Sun - Body and Soul - - COVER STAR -

RE­BRAND. GREEN SMOOTHIE? IT’S SHREK’S DRINK

Chances are chil­dren will neck a nu­tri­ent-packed green smoothie if you call it “the Shrek shake”. Ditto a blue­berry ver­sion if it's been named after Elsa from the film Frozen.

23MAKE IT VIS­UALLY AP­PEAL­ING

Don't buy treats of­ten. In­stead, place jars of seeds, dried fruits and nuts on the kitchen coun­ter­top to help change their graz­ing habits.

SPREAD THIS

Nut but­ters, such as al­mond or hazel­nut, taste great on slices of ap­ple or ba­nana, or on top of crack­ers. Tahini (made from sesame seeds) is a corker, too – it’s a good source of pro­tein, cal­cium and omega 6 and 9, and takes rice cakes up an­other level.

45TURN WA­TER INTO SOME­THING SPE­CIAL

Stir in a hand­ful of crushed rasp­ber­ries and scrunched mint. Al­ter­na­tively, a squeeze of fresh or­ange or lime juice goes well with cu­cum­ber.

MAKE IT A PROJECT

Cre­ate a vegie patch in the gar­den or in a pot on the bal­cony. Kids are much more likely to eat some­thing they’ve helped grow. Get them in­volved in the prep too – as op­posed to just the bor­ing set­ting of the ta­ble or clear­ing up. Ask them to mix up a salad dress­ing or bash some herbs in the mor­tar and pes­tle. They'll have fun mak­ing healthy meals and will be more in­clined to eat them.

SWAP SNACKS

Some par­ents are con­cerned about the sugar in fruit, but when com­par­ing fresh fruit to chocolate, it’s a far su­pe­rior bite. Serve whole for the bonus fi­bre.

BE AS STUB­BORN AS YOUR KIDS

“I’ve put a salad in front of my kids ev­ery day, whether they’ve liked it or not,” Jamie says. “I change it up, make a dress­ing with a lit­tle honey or bal­samic to sweeten it slightly, and guess what, all these years later they all eat salad.”

89START SMALL

Telling your lit­tle ones that they’re never go­ing to eat bad food again is a recipe for dis­as­ter. Just change one thing – swap cola for lemon soda wa­ter. Once that’s a habit, look for an­other small swap.

TEACH LIFE SKILLS

By the time your child leaves home, aim to have taught them 10 healthy recipes (nu­tri­tious cooked break­fasts, lunches and din­ners, plus a snack or two or smoothie). It’s as a much par­ent’s re­spon­si­bil­ity as ad­e­quate school­ing.

10SPEAK UP

Lobby your lo­cal MP about mak­ing changes in health ed­u­ca­tion cam­paigns and the types of food sold at tuck­shops. Or ap­proach your school di­rectly with al­ter­na­tives. Also con­sider set­ting up a buy­ing group with other par­ents, so you can pur­chase qual­ity items in bulk so they’re cheaper.

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