Bread n Butter•
We are so excited to have such an awesome guest blogger this week!
Mum of two, Filomena Komodromou is super passionate about food and wellbeing. Not only does she run her own nutritional therapy practice in North London but she is also co-founder and director of a social enterprise called Bread n Butter, which teaches the community to cook from scratch, eat healthy and live sustainably. She tells us why she loves what she does and shares her top tips to getting kids eating healthier.
“In 2014 I decided to follow my passion and study to become a Nutritional Therapist. Having had digestive issues all my life and not finding the answer in conventional medicine, following a more holistic route was something that came naturally to me and hence led me to want to study the fascinating world of nutritional therapy.
I am a true believer that food that we eat and the lifestyle we lead, can make a real difference to health and wellbeing. My clients come to me with a whole range of issues from anaemia, IBS, stress and anxiety or simply looking to eating more healthier. Being a busy mum of two young children I understand the strains and stresses of modern life.
My role at Bread n Butter allows me to share my passion for the good of the community, I know that sounds a bit corny but throughout studying nutrition I truly realised my purpose which was to actively help and teach everyone about the benefits of a healthy diet. Nutrition shouldn’t be a privilege, it’s everyone’s basic human right to be able to have access to affordable healthy food regardless of their background or social class. I was brought up in an Italian household, my dad grew all our vegetables in his allotment, food and mealtimes meant sitting round a table, it was a real sociable affair. My parents instilled in us the true value of food, food was never wasted in our house. And this is something we also teach people about via our workshops and classes at Bread n Butter - food isn’t a commodity it’s something that should be respected. We run workshops in schools, community centres, children centres and more. Cooking together is such an empowering tool, not only does it create healthy eating habits but it brings people together from all walks of life.
Here are my top tips for creating healthy eating habits for children:
- Make sure your child always eats a healthy breakfast with a good source of protein, healthy fats and carbohydrates in the form of wholegrain ensuring that their energy levels are steady until lunchtime. Sugar laden cereals give a short burst of energy leaving the child feeling drained and hungry soon after. Instead, choose: boiled/scrambled/poached egg and wholemeal toast with butter, banana pancakes with natural yoghurt and berries, porridge with grated apple, drizzle of honey and chopped nuts.
- Lead by example and try new foods as a family - set a challenge as a family to try a new food every week - for younger children use charts and tables and tick off a new food once they have tried it and get them to score it.
- Get kids involved in shopping for food - get them to write the shopping list and help place items in the shopping trolley. This gets them familiar with certain foods and creates familiarity with ingredients
- Don’t use food as a reward or punishment - ‘if you don’t eat all your vegetables you won’t have a dessert’ - this only fosters negative associations with certain foods and creates unhealthy food labelling of ‘good’ and ‘bad’ foods. Use a sticker chart instead.
- Get them helping in the kitchen - even toddlers can help too. Peeling, chopping or grating can be done quite safely by children supervised by an adult. If you are worried about them using knives then given them a butter knife or scissors to cut certain foods.
This summer keep children entertained whilst giving them a healthy treat and have a go at making these home made ice lollies full of natural goodness, no artificial sweeteners, additives or colours - just the good stuff!”
Here are a couple of Fil’s tried and tested recipes…
Blueberry Coconut Ice Lollies
(makes around 8 lollies)
360 ml / 1 1/2 cups coconut milk
2 tbsp maple syrup or agave nectar
1 tsp vanilla extract
1 cup blueberries, fresh or frozen
- Mix the coconut milk, maple syrup and vanilla in a blender until smooth.
- Add the blueberries and pulse until they've' been squashed but not completely blended.
- Pour the mixture into ice lolly molds and freeze for at least 5 hours or overnight.
Strawberry Watermelon Ice Lollies
2 cups watermelon
2 cups strawberries
1 juice of lemon
- Blend ingredients together in a blender until blended
- Pour mixture into ice lolly moulds
- Freeze ice lollies for 4-6 hours.
Peach Raspberry Ice Lollies
3 large peaches, peeled and chopped
320g (1 & 1/3 cups) plain full-fat yogurt
250g (2 cups) fresh raspberries
2-3 tablespoons honey
- Place the peeled and chopped peaches into a blender or food processor, and blitz until pureed. Pour into a bowl, and mix in 160g (½ cup) of the yogurt. Keep the remaining 160g of the yogurt for the raspberries. Give the yogurt and peaches a good mix and then set aside.
- Place the raspberries in the blender or food processor and puree as before. Pour into a bowl, and mix in the remaining 160g (½ cup) of the yogurt. As raspberries tend to be quite sharp, add 2 or 3 tablespoons of clear honey to sweeten them up.
- Spoon the yogurt mixtures into an ice lolly mould, alternating between raspberry and peach flavours to create a striped effect. Don't worry about being too precise, it doesn't have to be perfect.
Avo-go at Tie-Dye ;-)
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