Raising Young Foodies, One Bite at a Time

A Foodie is Born

Growing up in the Soviet Union, food options were limited. We had the basics — potatoes, butter, meat — and not much else. The women in my family had to be creative to turn those ingredients into something delicious.

While our pantry was often sparse, the world outside offered vibrant glimpses of abundance. I still remember the markets filled with juicy Ukrainian fruits, fresh milk straight from the cow, and Korean grandmas selling pickled vegetables. The smells from my mother’s and grandmothers’ kitchens are still vivid in my memory. My mother loves food, and she shared her love of food with me from the moment I could eat.

It Starts at Home

Our relationship with food begins in the moments after we are born. Parents set the tone, often for life. Have you ever realized that you dislike a fruit or a vegetable or a spice just because it was never on your family’s table? For me, it’s raisins. I still won’t touch them, even hidden in freshly baked bread.

Food is more than fuel. It’s comfort, connection, even medicine. Yes, of course, medicine is sometimes necessary to cure an infection. But a bowl of homemade chicken broth, with garlic, ginger, and love, brings a different kind of healing.

My love for food started from a young age. I started my journey as the founder of Feeding Young Foodies, where I craft visually engaging meals that nourish kids and their families, with two small changes that made a big impact.

1. Read labels with curiosity. Many brands add sugars and preservatives into everyday snacks. A quick scan of the ingredients can help you make more healthful choices.

   • For example, when I couldn’t pronounce the ingredients on most protein bar boxes I made my own "super balls" with dates, nut butter, chopped nuts, coconut flakes, and even added some chocolate chips. I think it’s still better than anything bought from the store made with dyes and corn syrup. (Recipe below)

2. Make food visually appealing. Children (and adults) eat with their eyes first. Having food that looks appealing entices our children to literally reach out and touch it.

• For example, using cookie cutters to make fun shapes for sandwiches.  Getting your kids colorful lunchboxes with compartments that encourage them to engage with their food. Dip and sprinkle their food with toppings. It’s all part of the experience. 

For me, it’s not just about filling our children’s bellies. I want to help other parents fall in love with nourishing their children in an engaging and joyful way, without pressure or perfection.

Healthy, delicious food for kids is possible. It doesn’t have to be complicated, just thoughtful.

The next generation of foodies are here, watching, tasting, and learning from us every day.

See below for four of my favorite recipes for breakfast, lunch, snack, and dinner. Please let me know how it goes… the good, the bad, and the messy. Especially the messy. And don’t forget to hashtag us #feedingyoungfoodies so we can cheer you on!

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Breakfast

Creamy Mango-Banana Breakfast Smoothie (4 Little Servings)

Plain yogurt blended with frozen mango (Trader Joe’s to the rescue), quarter cup of water and banana is creamy, naturally sweet, and ready in couple minutes. My kids eat it for breakfast every day.

Ingredients:

• 1 cup frozen organic mango chunks

• 1 ripe banana

• 1/2 cup plain whole milk yogurt (or dairy-free yogurt if preferred)

• 1/4 cup cold water (or more to adjust consistency)

Optional add-ins:

• 1 tsp chia seeds or ground flaxseeds (for fiber & healthy fats)

• A drizzle of honey (only if your kids are over 1 and you want it a touch sweeter)

Instructions:

1. Add the frozen mango, banana, yogurt, and water to a blender.

2. Blend on high until smooth and creamy. If it’s too thick, add a splash more water.

3. Taste and adjust if needed (more banana for sweetness, more yogurt for tang).

4. Pour into small cups or pouches and serve with a straw or spoon.

Tip: You can freeze any extra into popsicle molds for a fun snack later!

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 Lunch 

Protein-Packed Scrambled Egg Pasta (4 Little Servings)

Kids LOOOVE pasta, so why not stir in some scrambled eggs for a hidden protein boost? It blends right in and makes the dish more filling.

Ingredients:

• 1 1/2 cups cooked pasta (any shape your kids love—elbows, shells, bow ties)

• 2 eggs

• 1 tablespoon olive oil or butter

• Pinch of salt (optional)

• 2 tablespoons grated Parmesan (optional)

• A splash of milk (for fluffier eggs)

Optional add-ins:

• Tiny peas or chopped spinach

• Ricotta cheese for extra creaminess

• Pesto

Instructions:

1. Cook pasta according to package directions, then drain and set aside.

2. In a small bowl, whisk the eggs with a splash of milk and a pinch of salt.

3. In a skillet over medium heat, warm the olive oil or butter. Add the eggs and gently scramble until just set.

4. Add the cooked pasta to the pan and stir everything together so the scrambled eggs coat the pasta.

5. Sprinkle with Parmesan and serve warm!

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Snack Time

Homemade Super Balls (Makes 8 small balls)

Ingredients:

• 1/2 cup pitted Medjool dates (about 4–5 soft dates)

• 2 tablespoons nut butter (like almond or peanut)

• 2 tablespoons chopped nuts (walnuts, cashews, etc.)

• 2 tablespoons unsweetened shredded coconut

• 1 tablespoon mini chocolate chips (optional)

• Pinch of sea salt

• A tiny splash of vanilla extract (optional)

Instructions:

1. If dates are firm, soak in warm water for 5–10 minutes, then drain well.

2. In a food processor, blend dates and nut butter until mostly smooth.

3. Add chopped nuts, coconut, salt, and vanilla. Pulse until it forms a sticky dough.

4. Add chocolate chips and gently mix

5. Roll into 8 small balls and store in the fridge for up to 1 week (or freeze for later!).

Tip: These are perfect for lunchboxes or after-school pick-me-ups—and they’re freezer-friendly too.

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Dinner 

Chicken with Spinach & Cream Sauce (4 Little Servings)

 Sneak a veggie into something familiar. Spinach might not be their best friend on its own, but it disappears beautifully into a buttery sauce with chicken.

Ingredients:

• 4 chicken thighs finely chopped or shredded

• 1 tablespoon olive oil or butter

• 1 small garlic clove, minced (optional)

• 1/2 cup finely chopped spinach (fresh or thawed from frozen)

• 1/4 cup cream or full-fat milk (can sub with unsweetened oat or coconut milk)

• 1 tablespoon cream cheese or grated Parmesan (optional, for extra creaminess)

• Pinch of salt and pepper

Instructions:

1. In a small pan, heat oil or butter over medium heat. Add garlic (if using) and cook until fragrant.

2. Add chicken and cook through, stirring often (about 5–7 minutes).

3. Stir in spinach and cook for another 2–3 minutes until wilted or fully blended in.

4. Add cream and cream cheese (or Parmesan). Stir until the sauce is smooth and creamy.

5. Simmer gently for a minute or two to let it all come together.

6. Serve on its own or over pasta, rice, or mashed potatoes.

Tip: Chop everything small and it blends right in—most kids won’t even notice the greens!