Ozich - My family table: simple wholefood from petite kitchen

contents

introduction

My family and I started on our journey to simple and wholesome eating a little over three years ago, after our little girl, Izabella, developed a troublesome skin condition that doctors and specialists couldnt treat, and after also noticing a decline in our own health and wellbeing. It was during this time that I started writing a daily food blog, which I named Petite Kitchen. Each and every day, I would share recipes and ideas from our new way of living.

It became beautifully obvious to me that whole, natural foods can be a wonderful form of medicine that can help heal, cleanse and renew body and mind. This wholesome way of living has helped our little girl, Izabella, in a way I cannot even explain and the positive impact it has had on my husband, our son Obi, and of course myself, is just incredible.

Sharing recipes: it is simply what I do, spending hours in my kitchen perfecting dishes and trying out new combinations. I am hopelessly addicted. Nothing makes me happier than being able to pass on my new ideas and inspiration to others.

Within the pages of this book, I hope you will experience these beautiful moments spent in my kitchen. I have poured my heart and soul into compiling a selection of simple, wholesome and delicious recipes designed for the whole family to enjoy. These recipes are centred on the idea that food is to be made with love and care, and to be eaten together, around the family table.

I strongly believe in buying good-quality produce, free-range eggs and sustainably farmed meats wherever possible. I understand this kind of produce can be a little more costly, but I also believe that each and every time you buy good-quality food, you are investing in not only your own, but your familys, health and future.

Take Mother Nature as your guide, and cook using seasonal fruit and vegetables. Not only is this a beautiful way to embrace natures fruits, it is also far more cost effective, delicious, and a wonderful way to help support the community around you.

With a few exceptions, most recipes in this book are naturally gluten-free, or I have included options to make them so. I love using different and exciting types of flours and grains. These alternatives taste fantastic, and quite often offer more nutrients. I have also included a lovely range of vegan, vegetarian and dairy-free options too.

I prefer not to make anything too fancy or extravagant just real, everyday food, prepared simply, and absolutely packed full of flavour and deliciousness.

So join me, from my kitchen to yours, as we celebrate wholesome food in all its glory. Roll up your sleeves, dog-ear the pages, spill ingredients and, in turn, transform my simple recipes into your own proud creations. Eat, enjoy and, most of all, share this wonderful way of living with your family and friends.

Eleanor Ozich

raising children on a wholefoods diet

Both my daughter, Izabella, and son, Obi, are very curious about and interested in food. The first thing they ask when they wake up in the morning is, Whats for breakfast, mama? They absolutely love trying out new and exciting flavours.

I have to admit, however, that raising our children to eat wholesome and healthy food has not always been easy it takes a lot of hard work, commitment and dedication, but the results are well worth the love and effort. Every child deserves to understand where their food comes from, and how it helps them to feel good and to be full of energy and happiness.

I believe that taste and a love for food develop in early childhood, and that our children will grow to like most of the foods we offer them. Its never too late to introduce wholesome food to their diets, although this is a little easier if done earlier on.

Here are a few tips that may be helpful for you and your family.

Kids want to know about food; all you have to do is start a conversation! Talk about where it has come from, and how it will benefit them by giving them more energy. Get chatting about your favourite flavours, colours and textures of food.

Try to make healthy choices, right from the beginning. Children are far more likely to grow up loving the foods they are used to eating early on, although it is never too late to introduce healthy foods. Make one small and simple change per day, and in no time you will begin to notice positive results.

Be consistent with your approach. When I offer something to my kids that they are not so keen on trying, I give it a little time, and then try again. Consistency is the key to building good and strong habits.

Lead by example. By eating a well-balanced and varied diet, children are more likely to be interested in trying out what you are eating.

If your child does not want to eat something, do not punish them or make an issue of it, as this may form negative ideas around food. Instead, I find that ignoring protests and staying calm helps them realise that they are not going to get any rewards by acting out. Continue to enjoy your meal at the table, and do not drop what you are doing to make them something alternative to eat. Quite often their hungry tummies get the better of them, and they in turn start to enjoy what you offered them in the first place!

Have healthy and wholesome snacks on hand for when you are out and about, and for school lunchboxes. This can help avoid the temptation to buy processed or fast food. I have included a chapter here called On the go, which is packed full of healthy snack ideas, but youll also find plenty of other recipes in this book that can also be made into snack-size versions.

Let the kids get busy in the kitchen. Children love to participate in cooking, whether making their own lunches, helping out with baking, or even washing fruit before eating. They are more likely to try something new and have a higher appreciation for something they have made themselves.

Last, but not least, make the family table a place where you all sit down as often as you can, and enjoy the pleasure of food together. The family table is the best place to build beautiful and happy memories around food.

The recipes are coded as follows:

GF GLUTEN-FREE

DF DAIRY-FREE

VEG SUITABLE FOR VEGETARIANS

V SUITABLE FOR VEGANS