They’ve never really needed encouragement to fill their cheeks to the brim, but the last few years their bodies have been demanding an insatiable amount of food. HealthyChildren.org explains that a surge in appetite around the age of 10 in girls and 12 in boys foreshadows the growth spurt of puberty. That pretty much explains what’s going on over in my house.

It’s mind boggling how much they need to eat and just how quickly they are growing, and how busy they can be, but I keep reminding myself about the enormous amount of change their bodies are going through and just how important good nutrition is to support their growth and development.

I recently some crafty ways I ensure shared on my instagram feed here.

According to RaisingChildren.net.au, your teenager will need extra calcium and iron during adolescence:

“…..enough calcium will help your child to reach peak bone density and build strong bones for life … expanding blood volumes and growing muscle mass means your child needs more iron in adolescence. Girls also have extra iron needs because of their periods.”

Feeding my insatiable kids can be a challenge at times, especially while trying to run my business on top of the endless home duties. On top of that, there is the added burden of dealing with the negative food influences surrounding my kids at school, sport and in their friendship circles, which become more intense as they become more autonomous and want to ‘fit in’. I see so many kids live primarily on processed sugars and starches primarily, which is a recipe for disaster for their hormonal health, not to mention their attitude and moods.

I recently shared some crafty ways and food ideas to ensure you get as much nutrition as possible into your kids here on my instagram feed. 

Carbohydrates are also important for growing children, especially if they are very active. Naturopath, Naomi Judge explains…

“It does depend on activity, if they fill up on carbohydrates and watch TV all day then they are most likely going to put weight on and get blood sugar problems. So lots of carbs are important plus extra sweet or white potato, rice, nuts and seeds as an extra carb source is a good idea. Dinner time is ideal for them to fill up and make sure they get all the right nutrients, that way when they sleep, bones, muscle, etc can grow and repair.”

I think the best we can do as parents is to provide as much tasty, nutrient-dense food as we can for our children when they’re at home, focusing on a good balance of mainly protein and fats (should be consumed at every meal as they are the building blocks of healthy hormones), plus some healthy carbohydrates as their body’s major energy sources.

Cheese, Ham and Spinach Hot Pots from Real Food for Hungry Teens.

Hence why it became my mission to create a list of delicious recipes designed to fill those ‘hollow legs’ without having to resort to a loaf of white bread at each sitting. Most importantly, they needed to be quick and easy to make for even our teens!

My blog is full of healthy, well balanced, family friendly recipes, so take a look around, as are my ebooks, Easy Wholefood Lunchboxes, and  Real Food for Hungry Teens, which provides highly nutritious recipes specifically targeted at active, growing teenagers, and which aims to keep them coming back for more. My free recipe ebook, Think Outside the Cereal Box, has some great, nutritious breakfast ideas too.

Using everyday foods rather than hard-to-get items, all recipes are truly a reflection of how we love to eat when at home.

Bren x

Connection has been something he as craved, but has found difficult to find outside of his family. Sometimes connection is even hard to find within your own family, but as parenting author and educator Maggie Dent says, “the great memories of our childhoods play an important role in our outlook on life….building memories that last occurs simply when we repeat significantly positive experiences“.

Through the ritual of cooking, a major point of connection for Orlando and I (I do not, and will not, play golf!) is the kitchen. For us, it’s a place where we can talk about life’s problems and stresses and fritter them away into the ether, to replace them with a sense of peace, joy and fun.

In the kitchen it’s just me, my son … and food!

Pic: Banana-Choc Cinnamon Icecream from Real Food For Hungry Teens

Everything just feels all right when we are in there together. It’s our own little club where we can relate and speak on the same level, try new approaches and create different taste sensations. I have the extra sense of smell, but he definitely has the highly evolved taste buds!

Sure, we’ll disagree on recipes from time to time (and can’t he put his foot down?!), but for the most part, our time spent together here is a very grounded and deep.

Food and nutrition has been an important part of my life since before he was born. I suppose it’s only natural that some of this will rub off on him, and he has certainly grown up to embrace my love of good food.
Pic: Hearty Black Bean and Sweet Corn Quesadilla

He trusts me enough to tell me when he’s indulged and made some poor choices (which happens more often as he gets more freedom and autonomy), even though he knows I won’t be that happy about it. I guess he feels he can confide in me because he knows the reason I won’t be happy is simply because I love him. I think he trusts me because he doesn’t feel judged, or that he’s let me down.

I do my best not to create fear around food, and the key (to me) is to not be judgmental. Who needs it, right?! It’s about teaching the right lessons and our kitchen experiences allow opportunities for explaining why good, real food is so beneficial. I find that accentuating the positives naturally draws us to positive habits. In doing so, I’m comfortable that I have given him the right set of tools to make the right choices, and can trust him to do so, even if he goes through the inevitable period of rebellion.

My son is big, bustling, sporty, developing and HUNGRY and needs as much nourishment as he can get. It’s critical for his development, but even more important is making sure it’s the right kind of nourishment – the kind that his body requires for sustainable, long term development.

So, this is why we decided to write a recipe book together. And it’s one of the most important things I’ve created in my work because my son and I created it together.

I know I will cherish the memory of this experience forever, as well as all our special moments in the kitchen. I have a feeling he will too.

When I tell him that one day his future wife will thank me for teaching him how to cook, and how lucky his own kids will be having a Dad who knows how to nourish them, he shoots me his proudest grin.

REAL FOOD FOR HUNGRY TEENS is the eBook we created together. We hope you love all the recipes and maybe even create beautiful long-lasting kitchen memories together.

About the eBook: Created by certified health coach, Brenda Janschek, and her hungry and creative son Orlando, this eBook contains a rich variety of over 20 nourishing, real food recipes designed to satisfy the tastebuds and growth requirements of developing teenagers.

Teenage years place a great burden on the body as it transforms into adulthood. These tasty recipes are designed to help our growing kids through this period of physical, emotional and intellectual upheaval with food that actually supports their accelerating growth, without simply resorting to a loaf of bread at each sitting.

You can purchase it here.