Advice and Healthy Recipes for Picky Eaters

I recently attended a great event held by Allya Orlov, Health Coach at Organic Life Wellness on pleasing picky eaters. Having two small kids myself, a five and a one-year old, I know all too well how hard it is to not only feed, but feel good about what you are feeding your kids. Throwing two kids into the mix makes it even harder, with having to figure out what each one will eat. Allya provided some great advice and recipes for picky eaters, which I now want to share with you.


1. Hide – A great tip that I took away from Allya’s events for picky eaters is to hide the healthy and nutritious food that your kids may not like in other food. She recommends sneaking nutrients into their diet. For example, making a delicious and sweet smoothie recipe, but adding super foods like chia seeds, flax seeds, hemp seeds, maca, or cacao. Most of these additions are flavorless, but will add omega-3 fatty acids, protein and fiber. Cacao will turn your smoothies into chocolate ones, which each kid is sure to love.

Aside from smoothies, Allya instructed to hide healthy ingredients by adding items like sweet potato and butternut squash to mac n’ cheese, marinara sauce, or grilled cheese. If you don’t add too much, your kids will not be able to taste the additional nutrients. Finely chopping veggies, such as spinach or peppers, into small pieces and adding them to omelets, pasta or as pizza toppings is another tip.

2. Freeze – Making extra ingredients to sneak into your recipes for picky eaters is time consuming, which is why Allya proposed a great tactic to freeze and store them. Using a Baby Beaba, which you likely already have from making homemade baby food, you can easily steam and then blend healthy vegetables to later freeze. Try this technique with sweet potato, squash, zucchini, cauliflower, etc. To freeze the veggies, remember to use safe and BPA-free containers, such as Beaba, or glass storage containers, like Sage Spoonfuls. These allow you to make small batches of frozen purees and then add them to your recipes for picky eaters when you need them. Allya doesn’t recommend keeping the frozen items for over two weeks, as she says that fresh is always best.

Allya Orlov, Health Coach

Allya Orlov, Health Coach

3. Involve – Another piece of advice for picky eaters that I picked up at this event is to involve your kids into the cooking process. This strategy should start at the store. You can play games in the produce department, asking your kids to find vegetables of one color, or picking their top three favorite fruits for you to make a smoothie for them later. At home, let your kids help out with dinner, even if it takes you longer to make it and then twice as long to clean up their mess. Allya believes that kids will be more likely to eat if they know what’s in their food. Also, she says that they’ll be so excited and proud of helping with the cooking, that they will want to try their own creations.


Below are three recipes for picky eaters that Ally provided:

1. Kale Smoothie


  • Two kale leaves (stems removed & discarded)
  • One frozen banana
  • One small apple
  • One tbsp of chia seeds
  • One tbsp of flax seeds
  • One cup of coconut water


  1. Peel and cut up the apple, kale & banana.
  2. Place all ingredients in a blender.
  3. Blend and serve.

2. Kale Scramble


  • One fourth of a red bell pepper, diced
  • One half cup of sliced mushrooms
  • One fourth cup of red onion, diced
  • One half tsp salt
  • One large kale leaf, ripped into one inch pieces (stems removed and discarded)
  • Two eggs


  1. Heat a skillet over medium-high heat.
  2. Once hot, add the red pepper, onion and mushrooms; cook until veggies are semi-soft.
  3. Reduce the heat to medium.
  4. Add kale, and stir.
  5. Add salt to taste.
  6. Cook for another minute and reduce heat to low.
  7. Add eggs and stir until eggs are cooked.

3. Kale Stir Fry


  • One half cup of broccoli florets
  • Four large kale leaves (stems removed and discarded), cut into pieces
  • One half cup of snow peas
  • One half cup of carrots (julienne)
  • One half cup of green beans
  • One half cup of red bell pepper (sliced)
  • One half cup of onion (strips)
  • Two tbsp of coconut oil
  • Soy sauce (or preferred stir fry sauce)


  1. Heat a skillet over medium-high heat.
  2. When it’s hot, add all the ingredients other than kale and sauce; cook until veggies are semi-soft.
  3. Add kale and stir fry sauce.

By following this advice and making healthy recipes for picky eaters, you will regain your control over making sure your kids are getting vital nutrients they need for proper physical and mental development. Remember that kids need to eat every three-four hours, and should have three full meals and two snacks a day. A vital thing to keep in mind is that children’s’ stomachs are as big as their fists, which means that they likely cannot eat as much as you want them to. Allya recommends never to make your kids eat more than they can, and to allow them to stop eating when they say they are full.

Simple Natural Solutions is your source of tips, tricks, recipes and advice for a healthier lifestyle. Sometimes, making a few small changes at home will make dramatic differences for your and your family’s health. For more information about eating healthy, visit Simple Natural Solutions.


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