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Growing Deadly Kids Simple Recipes and Easy Tips

Acknowledgement SESLHD acknowledges Aboriginal and Torres Strait Islander peoples of the Dharawal, Gadigal, Wangal, Gweagal and Bidjigal peoples as the Traditional Custodians of the lands we operate on. We pay our respects to Ancestors and Elders, past and present. SESLHD is committed to honouring Aboriginal and Torres Strait Islander people’s unique cultural and spiritual relationships to the land, waters and seas and their rich contribution to society.

This cookbook was produced by the Equity and Prevention Service, South Eastern Sydney Local Health District in partnership with Aboriginal communities, families and health professionals. It is adapted from ‘Healthy Food for Babies and Toddlers’ developed by Illawarra Shoalhaven Local Health District. The knowledge and guidance of Aboriginal Health Workers, parents, carers and community from the lands of the Dharawal, Gadigal, Wangal, Gweagal and Bidjigal peoples has made the cookbook a practical resource for Aboriginal families. We would like to acknowledge and thank Elders, community leaders, and other partners for their contributions. We would also like to thank the many families who shared their experiences and knowledge with us. This cookbook will support families to feed their little ones with simple, healthy meals. It values the role of family, culture and community in helping children grow up strong and Deadly. May, 2026 Introduction

Contents 0-6 months ........................................................................................... 5 6-12 months .......................................................................................... 7 12+ months ........................................................................................... 21 Helping your child build healthy eating habits ................................ 37 Food safety for your family ............................................................... 38 Safe bottle feeding ............................................................................. 39 Safe food storage ................................................................................ 41 Cooking tips ......................................................................................... 42 Tips for saving money on food ........................................................... 44 Mealtime tips ....................................................................................... 45 Australian Guide to Healthy Eating ................................................... 46 Websites .............................................................................................. 47

0-6 months Growing Deadly Kids 5

Growing Deadly Kids6 Feeding bub (0–6 months) • Breastmilk gives bub everything they need to grow and develop in the first 6 months. • Breastfeeding is good for both mum and bub. • If you choose to use infant formula, stage 1 or starter formula is best for bubs under 6 months. Need support? If you have questions about breastfeeding, talk to your child and family health nurse, a lactation consultant, your GP, or another health professional. You can also contact the Australian Breastfeeding Association for help. 0-6 months

6-12 months Growing Deadly Kids 7

Growing Deadly Kids8 When is bub ready for solid foods? How do I start? • Start by offering solid food once a day, beginning with just one teaspoon. • As bub gets used to solids and can manage 2-3 tablespoons in a sitting, you can gradually increase to offer solids twice a day. Begin with small amounts of iron-rich foods, like: • iron-fortified baby cereal • cooked, pureed meat, chicken, or fish • plain tofu • cooked and mashed beans (like lentils, chickpeas, or red kidney beans). Next, add a variety of foods from the five food groups. Offer different flavours and textures, such as: • pureed vegetables (like sweet potato, broccoli, pumpkin) • pureed fruits (like apple, banana, pear). Important tips • Don’t start solids before 4 months — bub’s tummy isn’t ready. • Keep breastfeeding or giving formula when starting solids. • Continue breastmilk or formula until bub is at least 12 months old. puree mashed minced chopped finger foods family foods Most bubs are ready to try solid foods at around 6 months. Signs that bub is ready include: • can sit up without support and hold their head steady • shows interest in food (like reaching for food or watching others eat) • opens their mouth when food is offered. 6-12 months

Growing Deadly Kids96-12 months Gagging vs choking – know the difference Gagging is normal when bub is learning to eat. They may: • cough or splutter • make noise while bringing food up. Choking is an emergency. Watch for these signs: • no sound (bub is silent and can’t cry or cough) • trouble breathing or turning blue • if choking happens, call 000 right away. Always watch bub while they eat. Helpful feeding tips • Slowly increase food textures as bub grows. • Bubs move quickly from smooth purees to mashed or lumpy foods. • Offering a variety of textures: – helps build mouth muscles used for talking – can reduce fussy eating later. Safe eating and helpful tips Keep your child safe while eating: • make sure your child is sitting down during meals • cut food into small, bite- sized pieces • offer soft foods that are easy to hold and chew • always stay close and watch your bub while they eat. Avoid foods that can cause choking: • popcorn • nuts and seeds • hot dogs or sausages • meat, chicken, or fish with bones or tough pieces • hard crackers • lollies and marshmallows • whole or unpeeled fruits like grapes, apples, and tomatoes • fruit with pips or stones • raw, hard vegetables like carrots.

Growing Deadly Kids10 Birth to 12 months: • Breastmilk or infant formula is all bub needs to drink. • From about 6 months, you can offer small amounts of cooled, boiled water in a sippy cup. After 12 months: 1. Plain tap water is the best drink for toddlers. 2. Keep breastfeeding if you and your child want to. Healthy drinks for kids Avoid giving these drinks to bubs and toddlers: • fruit juice • soft drinks • cordial • fruit drinks • tea or sweetened drinks. Sugary drinks, can cause tooth decay and unhealthy eating habits. Avoid bottles at bedtime: • Try not to let bub fall asleep with a bottle, even if it contains milk or formula. • When bub sleeps with milk in their mouth, it can stay around their teeth and lead to tooth decay. 6-12 months

Growing Deadly Kids116-12 months Feeding tips for 6–12-month-old bubs 1. Avoid honey before 12 months. 2. Cook eggs well. 3. Introduce common allergenic foods like peanuts, egg, soy, cow’s milk, fish one at a time. If bub tolerates a food well, continue offering it regularly to help maintain tolerance. 4. Give bub healthy choices: include healthy foods like fruits, vegetables, wholegrains, dairy, meat, pulses and nuts in your bub’s diet. For more guidance, visit the raising children network website (https://raisingchildren.net.au/) or scan below.

Growing Deadly Kids12 Preparing bub’s first foods Making one meal for the whole family, including bub, saves time, money, and effort. When cooking for the family: • blend some of the meal to a smooth texture for bub. • don’t add sugar, honey, or salt. Home cooked food gives bub more tastes and textures. Store bought baby food can be helpful when travelling or short on time. • If you use store bought food, try different brands and flavours to provide a wider range of tastes. • You can also add soft cooked rice, pasta, or small bits of well cooked pieces of food for texture. Time saving tips • Cook extra food and freeze it in small portions. • Label containers with date. • Keep frozen containers for up to 3 months. 6-12 months

Growing Deadly Kids136-12 months Some tasty fruit combinations: • pear and apricot • apple and nectarine • pear and kiwifruit • apple and apricot • banana and mango* • apple and strawberry • apple and peach • peach and nectarine • banana and kiwifruit* • avocado and banana.* (*no cooking required) Tips • If microwaving the fruit, use only one tablespoon of water. • Many soft fruits can be mashed without any cooking. Stewed apple or pear 2 mins prep 2 mins cook 1-2 serves Ingredients: • 1 apple or pear, peeled, cored and sliced Method: 1. Place apple or pear in a small saucepan with a small amount of water. 2. Bring to the boil, then reduce heat and simmer until fruit is soft. 3. Drain excess water, reserving one tablespoon of cooking liquid. 4. Allow to cool and mash with reserved cooking liquid. Porridge 2 mins prep 5 mins cook 2-4 serves Ingredients: • ½ cup milk • 2 tablespoon rolled oats • 1 banana, sliced (to serve) Method: 1. Heat milk in a small pot, then stir in oats. 2. Bring to a boil, then lower the heat and simmer for 3-4 minutes, stirring occasionally. 3. Add milk to get desired consistency. 4. Add sliced or mashed banana on top.

Growing Deadly Kids14 6-12 months Tips • Add in vegetables like steamed spinach, grated zucchini, creamed corn, chopped tomatoes or chopped mushrooms. Pancakes 10 mins prep 5 mins cook 2-4 serves Ingredients: • 1 cup self-raising flour • 1 tsp baking powder • 2 eggs • 1 ripe banana • ⅓ cup milk Method: 1. In a big bowl, mix the eggs, milk, flour and baking powder together to make a smooth batter. 2. Use a fork to mash the banana, then add it to the batter and mix it all together. 3. Lightly grease a non-stick frying pan and heat it up. Drop a spoonful of the batter into the pan. Cook until bubbles form on the sides, then flip and cook the other side until it is golden brown. Cheesy scrambled eggs 2 mins prep 2 mins cook 1-2 serves Ingredients: • 2 eggs • ¼ cup milk • 1 tsp margarine or vegetable oil • ¼ cup grated cheese Method: 1. In a small bowl, beat the eggs and milk lightly with a fork. 2. Melt the margarine in a small saucepan or non-stick fry pan over medium heat. 3. Pour egg mixture into pan and cook, stirring until egg is almost set.

Growing Deadly Kids156-12 months Mashed vegetables Ingredients: • Choose any vegetable that is in season or on special Method: 1. Steam, boil or microwave until soft. 2. Allow to cool, then mash. 3. Add cool, boiled water, breast milk or infant formula to get desired consistency. Try mashing combinations of vegetables for different tastes and textures: • carrot and pea • sweet potato and spinach • carrot and cauliflower • zucchini and potato • sweet potato and green beans • broccoli and carrot. Tips • Mix mashed vegetables with an iron enriched infant cereal. • Do not add salt, sugar, honey, butter or margarine. Meat and vegetable puree 10 mins prep 35 mins cook 1-2 serves Ingredients: • 50-60g meat of choice (approx. 5 x 5cm piece of steak or ¼ cup lean mince) • 40g starchy vegetables of choice (pumpkin, sweet potato, potato) (approx. ¼ cup) Method: 1. Put meat and chopped vegetables in small pot with a little water. 2. Bring to a boil, then turn the heat down and let it simmer gently for about 30 minutes, until the meat is soft. 3. Drain the water but save 1 tablespoon of the cooking liquid. 4. Let the food cool, then blend or mash it with the saved liquid until smooth.

Growing Deadly Kids166-12 months Tips • Spread toast fingers with mashed avocado, ricotta cheese, hummus, vegemite. • For some children, the crusts may need to be removed as they can be tough and difficult to chew. Roasted vegetable finger 10 mins prep 25 mins cook 4-8 serves Ingredients: • Carrots/pumpkin/sweet potato/potato/green bean • 2 tbsp cooking oil Method: 1. Preheat the oven to 180°C. 2. Wash the vegetables, peel them, and cut into long pieces. 3. Line the baking tray with baking paper. Spread the vegetables into a single layer and brush them with cooking oil. 4. Roast in the oven for 20-25 minutes or until tender. Toast finger 1 min prep 1 min cook 1-2 serves Ingredients: • 1 slice thick wholemeal bread Method: 1. Toast bread and allow it to cool. 2. Cut into three pieces. 3. Offer one finger of toast at a time.

Growing Deadly Kids176-12 months Method: 1. Steam, boil or microwave cauliflower/broccoli until tender, then mash or chop finely. 2. Melt the margarine over a low heat in a saucepan. Do not allow to boil. Remove from heat, add flour and stir until smooth. 3. Return to low heat and cook for 1 minute, stirring continuously. 4. Add milk slowly, stirring all the time. Continue stirring over medium heat until sauce boils and thickens. 5. Take the saucepan off the heat and stir in the grated cheese. Keep stirring until the cheese has melted and the sauce is smooth. 6. Add the cauliflower or broccoli to the sauce. Tips • Cheese sauce can be used with different vegetables. Broccoli cauliflower cheese 10 mins prep 20 mins cook 3-5 serves Ingredients: • 1 ⅓ cups cauliflower/broccoli, cut into pieces • 1 tbsp margarine • 1 tbsp plain flour • ⅔ cup milk • ½ cup grated cheese

Growing Deadly Kids186-12 months Method: 1. Add cooking oil to a large saucepan over a medium heat. Add onions and garlic and cook for 2-3 minutes. 2. Add the minced beef and cook, stirring constantly, until it’s browned. 3. Add diced/puree tomatoes, lower the heat, and let it simmer for 20-30 minutes or until it thickens. 4. While the sauce simmers, cook spaghetti following the package instructions. Serve the pasta and top with cheese (optional). Spaghetti bolognese 10 mins prep 40 mins cook 4-6 serves Ingredients: • 500g lean beef mince • 1 onion, diced • 2 tbsp cooking oil • 1 garlic clove • 1 tin (400g) diced/puree tomatoes • 500g (1 packet) spaghetti • 4 medium fresh tomatoes • 1 – 2 tbsp grated cheese (optional)

Growing Deadly Kids196-12 months Tips • Serve with stewed fruit or pieces of soft fruit like banana or mango. • Arborio rice or short grain rice cooks softer and more easily absorbs milk when making rice pudding. Rice pudding 5 mins prep 15 mins cook 2-4 serves Ingredients: • 1 cup cooked rice • 1 cup milk • 1 tsp vanilla essence • ½ - 1 tbsp sugar Method: 1. In a saucepan mix together rice, milk and sugar. 2. Stir over low heat until milk is absorbed. 3. Add vanilla. 4. Cool and serve warm or cold. Tips • For younger bubs puree after you have stirred through the brown rice. Tuna and vegetable rice 5 mins prep 10 mins cook 2-4 serves Ingredients: • 95g canned tuna in springwater, drained • ½ cup broccoli florets • ½ cup carrots, chopped • ½ cup cooked brown rice • ½ cup water • grated cheese (optional) Method: 1. Steam the carrot and broccoli over boiling water for 5-10 minutes, or until soft. 2. In a bowl, mash or puree the steamed vegetables with tuna to the preferred texture. Add a little water if needed. 3. Stir in the cooked brown rice and serve (optional serve with grated cheese).

Growing Deadly Kids206-12 months Method: 1. Preheat oven to 180°C, lightly grease a 12 cup muffin tray. 2. In a medium bowl, mash the bananas, then add the crushed Weet-Bix and milk, mix to combine. Set aside for 10 minutes to soften. 3. In a large bowl, beat eggs and margarine, spoon in banana mixtures and fold. 4. Add flour and sugar to banana mixture, mix to combine. 5. Spoon mixtures evenly into muffin tray. Bake for 20-25 minutes or until golden and cooked through. 6. Rest in tray for 5 minutes, before transferring to a wire rack to cool completely. Banana Weet-Bix muffins 20 mins prep 30 mins cook 12 serves Ingredients: • 3 ripe bananas • 4 Weet-Bix • ¾ cup milk • 2 medium eggs • 5 tbsp margarine • 1 ½ cups self raising flour • 3 tbsp brown sugar

12+ months Growing Deadly Kids 21

2212+ months Growing Deadly Kids Toddlers (2–3 years) • No need for toddler formula — healthy children get what they need from meals and plain milk. • Water and plain milk are best. Limit juice. • Offer full cream or reduced fat milk. • Avoid whole nuts and hard foods like raw carrot or apple chunks (can cause choking). • Limit foods high in sugar, salt and fat. Toddlers 1-2 years • Move from bottle to cup — helps keep teeth strong. • Eat together as a family — offer a mix of healthy foods. • Keep breastfeeding if it feels right for you and your little one. • Milk choices: offer full cream milk as a drink. Wait until 2 years for low-fat milk. Avoid skim milk for children. • Baby formula is not needed after 12 months. • Healthy milk intake: limit to 500ml a day so they stay hungry for meals. 22 Tips Most recipes in this section can be easily adapted for younger bubs (6-12 months). You can change the texture by chopping, mashing, blending, or pureeing, depending on bub’s age and feeding ability.

12+ monthsGrowing Deadly Kids 23 Tips • Swap out banana with any other fruit: fresh or frozen mixed berries, frozen mangoes. • Add in baby spinach leaves for extra nutrients including iron. Ham, cheese and tomato toastie 2 mins prep 2 mins cook 1-2 serves Ingredients: • 2 slices wholemeal or multigrain bread • 1 slice ham • 2 tsp grated cheese • 2 slices of tomato Method: 1. Place ham, cheese and tomato on one slice of bread. 2. Add the second slice of bread on top to make a sandwich. 3. Put the sandwich in a sandwich press and toast for a few minutes until golden brown. Banana smoothie 2 mins prep 1 min cook 3 serves Ingredients: • 1 cup milk • ½ cup vanilla yoghurt • 1 ripe banana, peeled • 1 tsp honey • ½ cup ice cubes (optional) Method: 1. Pour all ingredients into a blender. 2. Blend until smooth.

2412+ months Growing Deadly Kids Method: 1. Heat oil in a large pot. Cook onion 2–3 minutes. Add garlic, cook 30 seconds. 2. Stir in tomato paste and curry powder. Cook 1 minute. 3. Add mince. Break it up and cook until browned. 4. Add Worcestershire sauce, stock and vegetables. Simmer for 10 minutes. 5. Mix cornflour with a little water in a small bowl. Stir in and cook until thick. Savoury mince 5 mins prep 35 mins cook 4-8 serves Ingredients: • 1 onion, diced • 2 garlic cloves, crushed • 2 tbsp tomato paste • ½ tsp curry powder • 500g beef mince • 2 tbsp Worcestershire sauce • 1 ½ cups beef stock • 1 ½ cups frozen vegetables (peas/carrot/corn) • 2 tsp cornflour • 2 tbsp cooking oil

2512+ monthsGrowing Deadly Kids Method: 1. Cook the potato until tender. Drain and mash. 2. In a bowl, mix mashed potato, chopped onion, beef mince, carrot, zucchini, and an egg. 3. Shape the mixture into small balls, then roll in flour. 4. Heat a little oil in a non-stick frypan over medium heat. 5. Cook meatballs in batches, turning occasionally, until browned on the outside and cooked through (about 6–8 minutes). Meat balls 10 mins prep 25 mins cook 10-12 balls Ingredients: • 2 potatoes, peeled and chopped • ½ onion, finely chopped • 180g (approx. 1 ½ cups) beef mince • ½ medium carrot, peeled and grated • 1 small zucchini, grated • 1 egg, lightly beaten • ¼ cup flour • 1 tbsp vegetable oil

2612+ months Growing Deadly Kids Method: 1. Beat eggs and milk together in a bowl. 2. Add all ingredients and combine well. 3. Pour into greased baking dish and bake at 180ºC for 30 minutes or until set in the middle. 4. Cut into slices to serve. It can be eaten hot or cold. Vegetable slice 5 mins prep 30 mins cook 6-12 serves Ingredients: • 6 eggs • ½ cup milk • 1 onion, chopped or grated • 2 carrots, grated • 2 small zucchinis, grated • 1 capsicum, deseeded and chopped • 2 sticks celery, chopped • 1 cup grated cheese • 1 cup corn kernels • 2 cups self raising flour

12+ monthsGrowing Deadly Kids 27 Method: 1. Combine mince, onion, carrot, zucchini, tomato sauce, flour and egg in a bowl. 2. Place breadcrumbs in a separate bowl or plate. 3. Divide mince mixture into 8 portions, shape into balls, roll in breadcrumbs, place on baking tray and flatten slightly, cover and refrigerate for 15 minutes. 4. Heat oil in large non-stick frypan over medium heat. Cook the patties in frypan until cooked through (about 5 minutes each side). Rissoles 10 mins prep 25 mins cook 6-8 serves Ingredients: • 400g lean beef mince • 1 onion, grated • 1 carrot, grated • 1 zucchini, grated • ½ cup of mixed peas and corn • 3 tbsp tomato sauce • 2 tbsp plain flour • 1 egg • ½ cup breadcrumbs • 2 tbsp vegetable oil

2812+ months Growing Deadly Kids Method: 1. Preheat oven to 180ºC. 2. Cook pasta in boiling water according to directions on the packet. 3. Melt margarine in small pan over medium heat. Add flour and cook while stirring for 1 minute. Gradually add milk and stir until sauce boils and thickens. Simmer for 3 minutes. 4. Add cheese, tuna, corn, pasta. Stir through until cheese melts. Pour into greased casserole dish. 5. Sprinkle breadcrumbs over top. 6. Bake for 15 minutes or until golden. Tips • For extra vegetables add frozen mixed vegetables or grated carrot and zucchini. • Try using rice instead of pasta. Tuna mornay 10 mins prep 30 mins cook 4-6 serves Ingredients: • 1 cup pasta • 1 tbsp margarine • 1 tbsp flour • 1 cup milk • ½ cup cheese • 185g (2 small tins) tuna in spring water • 310g tin creamed corn • 2 tbsp breadcrumbs

2912+ monthsGrowing Deadly Kids Method: 1. Boil a large pot of salted water and cook the pasta according to the packet instruction. 2. For the last 2 minutes, steam the frozen vegetables over the pasta until cooked through. 3. Strain the pasta and run cold water over it, drain, then add to a large bowl. Add the peas, corn, sliced ham and cheese. 4. To make the dressing add the mayonnaise, cooking oil and honey to a small bowl. Whisk to combine. 5. Pour the dressing over the pasta and mix. Tips • Store the pasta in an airtight container in the fridge for up to 3 days. Pasta salad 10 mins prep 15 mins cook 6-8 serves Ingredients: • 500g pasta spirals • 1 cup frozen peas • 1 cup frozen corn • 100g (approx. 2 slices) shaved ham, chopped • 1 cup cheese • ½ cup mayonnaise • 2 tbsp cooking oil • 1 tsp honey

3012+ months Growing Deadly Kids Method: 1. Heat oil over medium heat in wok or non-stick frying pan. Add spring onion and ham. Stir fry for 3 minutes or until the spring onion is soft. 2. Add the celery, carrot, capsicum and corn. Stir fry for about five minutes or until vegetables are tender. 3. Add the rice and stir fry for 3 minutes or until heated through. 4. Push the rice and vegetables to the side. Add the egg and cook, stirring until it is scrambled 5. Mix vegetables and egg together. Pour in the soy sauce and stir fry for 1 minute. Fried rice 10 mins prep 20 mins cook 2-4 serves Ingredients: • 2 tsp vegetable oil • 1 spring onion, finely sliced • 1 slice ham, chopped • ½ celery stick, sliced • 1 small carrot, peeled and finely chopped or grated • ½ small red capsicum, finely chopped • ¼ cup corn kernels • 1 cup cooked basmati rice or brown rice • 1 egg, lightly beaten • 1-2 tsp reduced salt soy sauce

3112+ monthsGrowing Deadly Kids Method: 1. Heat oil in a large saucepan over low heat. Add onion and cook for 2-3 minutes until it softens. 2. Add garlic and spices and cook for 30 seconds while stirring. 3. Add pumpkin, potato and stock then bring to a boil. 4. Lower the heat, cover the pot, and let it simmer for 30 minutes. 5. Let the soup cool a little, then blend it in batches. 6. Pour soup back into the pot, stir in the cream and heat it gently. 7. Season to taste. Adapted from: Tharawal Koori Community Kitchen recipe book Pumpkin soup 15 mins prep 45 mins cook 2-4 serves Ingredients: • 2 tbsp cooking oil • 1 onion, finely chopped • 1 garlic clove, crushed • ½ tsp ground coriander (optional for taste) • ½ tsp nutmeg (optional for taste) • 1 tsp ground cumin (optional for taste) • 1kg pumpkin peeled and diced • 1 large potato, peeled and diced • 1L salt reduced chicken or vegetable stock • ½ cup light thickened cream

3212+ months Growing Deadly Kids Method: 1. Place chicken in a pot, cover with water and boil. Simmer 10–12 minutes until cooked. Cool and shred. 2. In another pot, heat oil. Cook onion, carrot, celery and garlic for 2–3 minutes. 3. Add the stock, potatoes, shredded chicken and curry powder. Bring to a simmer. 4. Cook 10–15 minutes until potatoes are soft. 5. Stir in peas, corn and coconut milk (if using). Curry chicken soup 10 mins prep 30 mins cook 6-8 serves Ingredients: • 2 tbsp cooking oil • 1 small white onion, peeled and diced • 2 large carrots, diced • 2 celery stalks, diced • 4 garlic cloves, minced • 5 cups chicken stock (or vegetable stock) • 450g (approx. 4 cups) potatoes, diced into bite sized pieces • 450g raw chicken breast (approx. 2 breasts) • 1 tbsp curry powder • ⅓ cups frozen peas • ⅓ cups frozen corn • 1 can (400g) coconut milk (optional)

12+ monthsGrowing Deadly Kids 33 Method: 1. Add the cooking oil, onion, carrot, celery with the garlic and herbs in a large pot. Cook on a low heat with the lid on for 5 minutes until softened. 2. Add the capsicum, pumpkin and mushrooms. Cook for 5-10 minutes or until the vegetable start to soften and brown. 3. Add the green vegetables, tomatoes and stock. Season to taste then bring to a simmer. 4. Cover the pot with a lid and let it simmer for 15 minutes. 5. Remove the lid, taste and adjust the seasoning and simmer for another 5 minutes. Vegetable soup 10 mins prep 35 mins cook 2-4 serves Ingredients: • 1 onion, finely chopped • 2 carrots, peeled and chopped • 1 celery stick, finely chopped • 2 garlic cloves, crushed • 2 bay leaves (optional for taste) • 1 red capsicum, chopped • 1 cup pumpkin, diced • 1-2 cups mushrooms, sliced • 2 cups mixed green vegetables • 1 cup tomatoes, crushed • 6 cups salt reduced vegetable stock

12+ monthsGrowing Deadly Kids34 Method: 1. Preheat oven to 180ºC. 2. Lightly grease a casserole dish. Place apples in dish. 3. Combine flour, sugar, coconut and oats. Rub margarine into the dry ingredients until it looks like breadcrumbs. 4. Sprinkle crumble on top of fruit and bake for 15-20 minutes. Tips Try different fruits or fruit combinations: • canned or fresh peaches • apple and rhubarb • strawberry and rhubarb • stewed pears. Apple crumble 5 mins prep 20 mins cook 4-6 serves Ingredients: • 800g can pie apples or 4 stewed apples • ½ cup wholemeal self- raising flour • ¼ cup brown sugar • ¼ cup coconut • ¼ cup rolled oats • 3 tbsp margarine

3512+ monthsGrowing Deadly Kids Tips • Tasty served with yoghurt as a dip. Frozen fruit kebabs 10 mins prep freeze overnight 4 serves Ingredients: • 1 kiwifruit, peeled and sliced • 4 strawberries, halved • ½ cup chopped rockmelon • 1 banana, sliced Method: 1. Thread the kiwifruit, strawberries, rockmelon and banana on wooden ice cream or paddle pop sticks. 2. Put sticks on a tray, cover and freeze until firm.

3612+ months Growing Deadly Kids Tips Instead of bananas try these other combinations: • 1 cup grated carrot and ½ cup sultanas • 1 cup grated or canned apples and 1 tsp cinnamon • 1 cup blueberries (fresh, frozen or canned) • 1 cup diced, canned peaches (drained). Fruit muffin 10 mins prep 20 mins cook 12 serves Ingredients: • ¼ cup sugar • 1 cup milk • 1 egg • 2 tbsp oil • 2 ripe bananas, mashed • 1 cups wholemeal self- raising flour • 1 cup self-raising flour Method: 1. Preheat oven to 180ºC and lightly grease a 12 cup muffin tray. 2. In a large bowl mix sugar, milk and oil then stir in bananas. 3. Add flour and mix until just combined. Don’t over mix. 4. Spoon mixture into prepared muffin tray and bake in moderate oven for 15-20 minutes.

Growing Deadly Kids37 Helping your child build healthy eating habits Treats or “sometimes foods” are everywhere- and it’s okay to enjoy them now and then. The key is a healthy balance. Offer nutritious foods most of the time, and keep treats for special moments. Small, consistent choices help your child grow strong and build lifelong healthy habits. Healthy eating: what to focus on • Offer foods from the five food groups shown on the Australian Guide to Healthy Eating (P. 45): – vegetables – fruit – grains – dairy or alternatives – lean meats or plant-based proteins. • Limit “sometimes foods” like lollies, chips, and soft drinks at home. • Choose healthy options when eating out. • Let your child help with planning, shopping, and cooking to build healthy habits. What are “sometimes foods”? “Sometimes foods” are foods that: • are high in added sugars, salt, fat or saturated fat • are low in essential nutrients • aren’t part of a healthy diet. These foods are okay as small treats, not everyday foods.

Growing Deadly Kids38 Food safety for your family Washing hands is the easiest and most effective way to stop the spread of disease. How to wash your hands Use soap and warm, running water Rub hands to lather soap on backs of hands, under nails and between fingers for at least 10–15 seconds Dry hands thoroughly. Before preparing food or feeding bub After blowing your nose After going to the toilet After touching a pet After changing a nappy or checking bub’s nappy After contact with a sick child When to wash your hands Adapted from: https://www.ahmrc.org.au/resource/how-to-wash-your-hands/

Growing Deadly Kids39 Safe bottle feeding Preparing bottles for infant formula Clean all equipment with hot soapy water and rinse thoroughly. Use bottle brush to scrub inside the bottle and teat. Rinse everything with clean water. Sterilise equipment using boiling method, microwave or electric steam sterilising unit. Follow the manufacturer’s instructions for use. Making up infant formula Boil clean water and let it cool to room temperature. Prepare one bottle at a time. Check the formula tin for how much water and powder to use. Put the right amount of cooled, boiled water in a sterilised bottle, then add the levelled scoops of powder. Source: https://www.seslhd.health.nsw.gov.au/sites/default/files/groups/Royal_Hospital_for_ Women/Preparing-Formula-Feeds.pdf

Growing Deadly Kids40 Source: https://www.seslhd.health.nsw.gov.au/sites/default/files/groups/Royal_Hospital_for_ Women/Preparing-Formula-Feeds.pdf Getting the bottle ready for bub Put the cap or disc on the bottle and shake to mix. Use formula within one hour and throw away leftovers. Warm the bottle in warm water for up to 10 minutes and shake well. Test the milk on your wrist and check it flows – cold formula is fine too. When going out, carry the bottle with the right amount of cooled boiled water. Measure the powder and pack separately. Mix powder with water when bub is ready to feed. 1 hour

Growing Deadly Kids41 Safe food storage Temperature: Cold temperature helps stop germs that cause food poisoning. Keep your fridge at 5°C or colder. The door and top shelf are warmer. Leftovers: Store food in small portion sizes for quick cooling. Cover cooked or ready to eat food in the fridge to stop germs from spreading. Ready to eat food: Keep foods like salads and desserts on shelves above raw food in the fridge. Raw meat: Keep raw meats on the bottom shelf- its the coldest spot. Freezer: Frozen food stays safe longer but may lose quality over time. Check that food is fully frozen- use a thermometer if needed. Partially frozen food spoils faster. Use freezer bags for fresh food to keep it good. Thaw meats completely before cooking. Thaw cooked or ready to eat food in the fridge or microwave, not on the bench.

Growing Deadly Kids42 Cooking tips Cooking vegetables Microwave 1. Using a microwave safe container add vegetables and three tablespoons of water. Cover with a lid. 2. Place the container into the microwave. 3. Cook on high for 2–3 minutes, according to microwave instructions, checking every minute until the vegetables are soft or tender. Metric cup and spoon measurements 1 metric cup 250 mL 1 tablespoon (tbsp) 20 mL 1 teaspoon (tsp) 5 mL ½ teaspoon (tsp) 2.5 mL ¼ teaspoon (tsp) 1.25 mL

Steam 1. Place water into a pot to about 1/3 the way up the sides of the pot. 2. Insert steamer or steaming pan into pot above water. 3. Place vegetables into steamer section and put on lid. 4. Heat pot over high heat until water boils and steam rises. 5. Steam vegetables until soft. 6. Check regularly that the water has not evaporated. 7. You may need to add more water during the steaming process. But take care when removing the lid as steam burns. Boil 1. Place vegetables in pot with a small amount of water, bring to boil, then boil gently with the lid on. 2. Boil until vegetables are soft or tender. Growing Deadly Kids 43

Growing Deadly Kids44 Tips for saving money on food 1 Plan your meals for the week Use what you already have in the fridge and pantry Making a shopping list and stick to it Look for weekly specials and swap ingredients if needed Buy fruits and vegetables that are in season Buy canned or frozen fruits and vegetables Choose cheaper cuts of meat Buy in bulk Freeze leftovers for future meals or lunches. 2 3 4 5 6 7 8 9 Fussy eating is normal for young children. It’s part of growing up and learning to be independent. By 12 months, most children can eat the same healthy meals as the family. Important tips: • Keep mealtimes calm and positive — it’s time to connect. • You choose what, when and where food is offered. Your child chooses if and how much to eat. • If they don’t eat much, that’s okay. They’ll eat more later. • Don’t force, bribe or pressure them to eat. • Trust your child’s appetite. • Keep offering range of healthy foods, even if they say no. • New foods can take many tries before they are accepted. Mealtime Tips

Growing Deadly Kids45 Use small amounts Only sometimes and in small amounts Enjoy a wide variety of nutritious foods from these five food groups every day. Drink plenty of water. Australian Guide to Healthy Eating Grain (cereal) foods, mostly wholegrain and/or high cereal fibre varieties Vegetables and legumes/beans Lean meats and poultry, fish, eggs, tofu, nuts and seeds and legumes/beans Milk, yoghurt, cheese and/or alternatives, mostly reduced fat Fruit Polenta Muesli Quinoa Wheat flakes Mixed nuts Red kidney beans Red kidney beans Red lentils Lentils Chickpeas Chickpeas Penne Fettuccine Source: https://www.eatforhealth.gov.au/guidelines/australian-guide-healthy-eating

Breastfeeding Australian Breastfeeding Association www.breastfeeding.asn.au Breastfeeding Helpline 1800 mum 2 mum (1800 686 268) General nutrition and physical activity Eat for Health www.eatforhealth.gov.au Special Diets Children’s Hospital Westmead kidshealth.schn.health.nsw.gov.au/fact-sheets Dental health Australian Dental Association (ADA) www.ada.org.au Food safety Food Standards Australia New Zealand www.foodstandards.gov.au NSW Food Authority www.foodauthority.nsw.gov.au Websites 46 Growing Deadly Kids

South Eastern Sydney Local Health District