Stuck for a healthy meal plan your toddler will love? Nutritionist Zoe Bingley-Pullin shares her toddler’s day on a plate and her family food philosophy.
Celebrity chef and nutritionist Zoe Bingley-Pullin is one busy lady. As well as being the mummy of gorgeous toddler, Emily, Zoe is about to release her self-published cookbook, ‘Falling in Love with Food‘.
And it’s packed with family friendly recipes even the fussiest of eaters will devour! So what does Zoe dish up to her family – and her little cherub?
“As a family, we eat a plant-based diet with a strong focus on paddock to plate, seasonal and local ingredients,” explains Zoe. “I take Emily to the markets weekly or twice per week and we pick up the seasonal ingredients that we use for our meals. From this experience, Emily learns about food, as we talk direct to the farmer. Eating seasonally helps with diet diversity, which means more nutrition for the family. It also allows Emily to try new foods regularly as the family menu is always changing.”
‘My Toddler’s Day On A Plate’
Here, Zoe shares Emily’s menu from brekkie to lights out …
Breakfast: “Scrambled eggs with avocado or chia seed porridge with pear. For drinks, I give Emily a sip of my vegetable juice or smoothie.”
Morning snack: “We share a smoothie using left-over fruit salad, chia seeds, yoghurt and plant-based milk.”
Lunch: “A salad plate featuring left-over chicken or fish with some sliced cucumber, boiled eggs, carrot and avocado. Or a sandwich with cheese and salad.”
Afternoon snack: “A natural organic yoghurt with seasonal fruit.”
Dinner: “There is no divide between what Emily eats and the rest of the family – we spend time together over a meal, which may be roasted chicken, grilled capsicum, sweet potato and zucchini or a prawn and brown rice-noodle stir-fry.”
Chicken and Vegetable Risotto
Need some healthy tucker inspo’? Check out Zoe’s Chicken and Vegetable Risotto from her new cookbook, ‘Falling In Love with Food’.
Prep: 5 minutes
Cooking: 20-30 minutes
Gluten Free | Dairy Free
Tip: replace chicken with feta cheese for a vegetarian version.
500g chicken breast
3 cups arborio rice
2 cups mushrooms, flat, button and/or brown
2 carrots, peeled and chopped
2 zucchinis, chopped
1 celery stick, chopped
2 garlic cloves, crushed
1 onion, skin removed
4 cups chicken or vegetable stock salt reduced
1 bunch parsley, finely chopped
4 tbsp. EV olive oil
Salt and pepper, to taste
- Pre-heat oven to 180 degrees, toss chicken breast with olive oil and bake on a lined baking tray for 15-20 minutes until cooked. Shred with a fork.
- Rice: in a food processor add the mushrooms, carrot, zucchini, celery, garlic, onion and olive oil and blend until coarsely chopped.
- In a saucepan, sauté the mixture until soft, approximately 5 minutes.
- Add the rice and 1 ladle of hot stock and simmer for approximately 20 minutes.
- Keep slowly adding all of the stock until desired consistency is reached.
- Once cooked add parsley and season to taste.
- Spoon rice into serving bowls and top with shredded chicken.
ABOUT: Zoe Bingley-Pullin’s ‘Falling In Love with Food‘ is a cookbook and a love story chockers with food features and recipes from different phases of Zoe’s life. It includes fun things she ate in her childhood, high school, the food she made while training as a chef at Le Cordon Bleu School in London, studying nutrition, her wedding, becoming a mother and more.
The book promotes a healthy relationship with food and all recipes include all of the wisdom and food love that she was taught throughout her upbringing, with her own modern and nutritional spin on it.