Recipes for fussy eaters
As a picky eating advisor working with over 100 families each year, I am going to start this with a statement: If there was a food that all fussy/picky/selective eaters would eat, and I discovered it, I probably would not be typing this. I would be sunning myself on my own tropical island, counting my millions!
Fussy eating is a spectrum with some children able to eat a fair range of things and some children struggling to manage ten different foods. The reasons for being unable to eat variety are also many. Because of this, finding recipes that tick boxes for everybody is not going to happen!
In fact, I often laugh when I see titles on the internet like ‘recipes ALL fussy eaters will eat’. Not true and if someone tries to tell you it is, they have obviously not spent much time with truly picky eaters. I laugh even more when I look at the ingredients that make up some of these magical recipes.
I am always going to argue that it is not about finding those magical recipes.
There are, of course, foods that are more commonly eaten by selective eaters, and I have discussed 10 of them below. Before we look at those though, a bit of discussion about introducing new foods could be helpful.
Before the recipes for fussy eaters
There are a few things that are always going to help and in fact are often essential regardless of the recipe:
1. The approach. If you ask a picky eater would they like something new, the answer is almost always going to be no. That means asking – in that way – is not a great strategy.
A fussy eater is primed to say no. I term it the automatic no. It is far easier and safer to refuse than to branch out and try a new food.
Knowing this, helps you to plan your approach. Using marketing can often help. For example, “ooh, I’ve found a recipe for dinosaur pancakes/Spiderman smoothies that I’m going to try”, is not necessarily going to be a win, but it has a much better chance than an open “want to try this?”
2. Avoiding the ambush. Often, parents cook something new and surprise their child with it at the table. When you do this, it should not be surprising if they do whip out the automatic no.
3. Build comfort first. Building familiarity with the new food first, makes a big difference. Even as an adult, a new food plonked in front of us that we haven’t seen before may cause us to hesitate.
Therefore, building comfort, having some ‘marketing’ strategies in place and ensuring the timing is right in terms of when a child is most relaxed goes a long way to ultimate success.
This can also be about having choice. Knowing it is eat the new thing or starve can put enormous pressure on a child and produce a fail.
4. Separate. Mixed foods are more challenging so separating food is almost always easier. Any time you mix things together – and especially a range of new foods – it is going to increase the challenge.
Keeping things as simple as possible is a good policy when you are supporting your child to eat more variety.
Recipes for fussy eaters
There are, of course, so many things you could cook, however, I have stuck to some of the basics that I know have appeal for many of the families I work with. These are simple concepts that you can build on to create recipes that will work for your child.
1. Corn chips. They are often a win and so a good basis for building a meal around. Any time you include a favourite item for your child you are creating comfort and joy and that is a great starting point.
You can add a variety of foods like cheese, mince, chicken and chopped salad ingredients to the corn chips or have on the side to add or eat separately.
If a child can manage corn chips the next level is tacos.
2. Wraps. Wraps/tortillas are often accepted by picky eaters and can be really versatile.
Served to fill with ham, chicken, cheese, or peanut butter, for example. If fillings are too much of a challenge, then consistently serving what you would like eaten together with the wrap, does help over time.
The tortilla also makes a great burrito or with some simple ingredients a quesadilla. A starting point may be just cheese.
My boys love a Mexican ‘lasagne’ with layers of tortillas and layers of mince, cheese, salsa, and guacamole. Obviously, you can make this as simple as necessary for your child. In fact, starting with the most basic version of anything is usually a good policy.
Wraps can make pretty pinwheel sandwiches with the ingredients rolled up inside. They can also be baked in the oven until crispy and used like a cracker or to scoop up dips.
Or, as a simple pizza base.
3. Pancakes. I love pancakes because they are easy, budget conscious, nutritious and flexible. A basic one is flour, egg, and milk, but you can always use variations such as made from just banana and egg. Or use oats or apple sauce or a host of other ingredients.
You can top with yoghurt or fruit or a spread like peanut butter or jam. It is always good to break away from favourites as often as possible as it challenges your child a little.
Pancakes or crepes are also perfect as a savoury option. Roll up and cut into wheels, or add sausages, eggs, cheese, or Vegemite to the middle.
4. Mince. Mince can become so many different foods. If you have a child who is happy eating mince, have you tried meatballs, burgers, kebabs, bolognaise sauce, meatloaf?
Remember, you can always make a super simple version. Bolognaise sauce, for example, can start as just mince and ketchup and then progress from there. It also does not have to be served with spaghetti, there is no reason not to add to the top of a cracker or a slice of toast or some mashed potato.
Often, with picky eaters it is looking for change that is still within the comfort zone, so using foods your child is happy with but in a slightly different form, or new combinations.
5. Pasta. A frequent fussy crowd-pleaser! Pasta is great but often plain.
Moving to different shapes is a great first step. Then dipping can be easier than having a sauce poured over it. Ketchup or softened peanut butter often tick boxes, but do not forget butter, olive oil, salt, honey, or soy sauce. Adding some lemon juice is good for a vitamin c boost.
If adding cheese, ham, chicken, or a tomato-based sauce is a big no at the moment, then consistently serving small amounts together with the pasta (not necessarily touching, just close to) slowly builds that association.
6. Chicken. Often the more processed varieties like nuggets and tenders are easier to begin with. The insides are softer and require less chewing and texturally the coating is easier. If you do have a child who is okay with one of the chicken variations, moving to new versions is always positive. After all, a schnitzel is just a flat nugget.
7. Fish. Fish sticks or fish bites can be more readily accepted than a fish fillet but moving from one to the next is a smaller step if you have a child who does eat fish in one form.
You can also add some soft, white flesh to mash and create simple fish cakes.
If your child eats chicken nuggets, then a fish version that has a lot of crumb to fish can be a good way to move from chicken to fish.
8. Pizza. A simple cheese pizza, with or without sauce is often on the picky list. And it is often not!
If your child is not yet enthused about pizza, you can make a simple version using a base they are used to – like a wrap or a flattened piece of bread that is toasted in the oven – and add just familiar toppings. I know one family whose daughter eats the bread base with jam and pineapple.
Remember you can add your child’s favourite foods in small amounts. Sliced chicken nuggets, pieces of sausage or you can even do a dessert pizza with yoghurt/chocolate and fruit.
9. Sausages. These are more versatile than you may think. You can serve as is, in a hot dog bun, as a sausage roll. You can also slice thinly and add to toast, pizza, or wraps.
They can be wrapped up in a croissant or a pancake or you can slice and add to a co*cktail stick with some cheese or carrot.
10. Potatoes. Potatoes can morph into almost totally different foods. You can serve as chips, but you can also look for other versions that are similar, so you are introducing some change. Home-made if you can manage that.
Hash browns are a good first option, especially for nugget fans.
Mash can be a win, but you may have to start with the crumbed version like potato pom poms.
Jacket potatoes may not be easy to start, but their skins cooked until crispy and then filled with cheese or bacon or cheese and bacon may be!
It is really easy to get stuck in a rut and to serve the same foods over and over again. Often, just thinking a little outside the square can yield new choices that help you support your child to eat something slightly different. Every time you do this, you are making progress, it is valuable, and you are winning!
Do you have some suggestions that may be a win for other parents?
Judith, MA Cantab (Cambridge University), Post Grad Dip Psychology (Massey University), is an AOTA accredited picky eating advisor and internationally certified nutritional therapist. She works with 100+ families every year resolving fussy eating and returning pleasure and joy to the meal table.
She is also mum to two boys and the author of Creating Confident Eaters and Winner Winner I Eat Dinner. Her dream is that every child is able to approach food from a place of safety and joy, not fear.
Learn more about Judith here: https://theconfidenteater.com/about/
