Wholesome Food for Busy Parents

Wholesome Food for Busy Parents

'It may be difficult at the start, but stay strong and like other parents who tell me how their children's behavior has changed for the better, you too will find these types of changes, while saving money and feeling better yourself." – Cassandra Fenaughty

Modern life is fast paced and busy, making being a parent all the more challenging. Feeding children healthy food can seem time consuming and difficult.

Cassandra Fenaughty has compiled a collection of quick and easy recipes that contain wholesome, fresh and inexpensive ingredients that your kids will love. The added bonus? The recipes can be made in advance so you always have readymade meals on hand.

The recipes include snack options for children to enjoy at all times of the day, as well as meals for the whole family to enjoy together. This go-to all-inclusive book ensures your family will always eat healthily.

Cassandra Fenaughy is a qualified health coach and founder of the motivational cooking program for parents, Easy Grub Healthy Bub. Cassandra provides health coaching and meal planning for families and has completed studies in Nutrition and Diet. Cassandra works with Community Centres, Community Organisations and Marketplaces to teach parents how to cook efficiently within time and budgets constrains, and to explain the importance of good nutrition for children.

Wholesome Food for Busy Parents
New Holland Publishers Australia
Author: Cassandra Fenaughy
RRP: $29.99

Interview with Cassandra Fenaughy

Question: What inspired you to write Wholesome Food for Busy Parents?

Cassandra Fenaughy: I began recipe writing and researching nutrition as soon as my daughter started eating solids. Being a 'stay at home parent" my recipe designs were themed around healthy, simple and affordable cooking to provide my daughter with the best possible start in life.

My book started out through requests for recipes of snacks I brought along to my local mothers group. As the recipes tallied up, the book was born. In just months I was being commissioned to do cooking demonstrations at childcare and community centres showing Mums how easy it is to prepare healthy food for our children. The need was overwhelming, the support from all sides was amazing, and the program took on a life of its own!


Question: Which of the recipes in Wholesome Food for Busy Parents holds the most memories, for you?

Cassandra Fenaughy: My bread and apple pudding is a healthy version of the bread and butter pudding my Nan used to cook for me, she isn't with us anymore but I always think of her when I bake it.


Question: What advice do you have for parents of fussy eaters?

Cassandra Fenaughy: As a last word, I always advise class parents to just take one step at a time. If you are a new parent and lucky enough to start healthy family eating habits with your child's first meals it will make your life easier in the long run, however if your family seem to be adopting unhealthy eating habits, just take baby steps introducing new, healthy foods slowly. Students of my classes are invited to write a program in their diary introducing home cooked snacks and meals and gradually increase the frequency as time passes. It may be difficult at the start, but stay strong and like other parents who have knocked on my front door telling me how their children's behaviour has changed for the better, most parents will find these types of changes, while saving money and feeling better yourself too!

A current trend to combat fussy eating is called -parking'. Parking is about placing food on the plate with no pressure that the food will be eaten. Research indicates that some children can be offered new foods up to 30 times before they will accept them.

Parking is about letting the child become familiar with colour, texture and smells before attempting to taste the new food. Parents are encouraged to continue to offer a variety of foods at each meal and the child's range of foods eaten should increase with time. Fussy eaters may not actually dislike the taste of the food and with persistence, most children learn to enjoy most foods eventually.

Experts often say that feeding is both the responsibility of parent and child. The parent is responsible for what the child is offered to eat, the child is responsible for how much.

This parking concept may be easier said than done however when you have a fussy eater this idea is definitely a more effective long term option than getting angry and having tears at the dinner table.


Question: What is your top tip for slashing the food shopping bill?

Cassandra Fenaughy: Batch cooking and freezing lunchbox snacks and meals not only saves time in the kitchen, it can also save thousands of dollars a year. Simply cutting out unhealthy processed, packaged food and soft drinks not only saves thousands a year, but it will also put your family on track to a healthier longer life! Working parents can also save thousands of dollars by taking lunch to work instead of buying it.


Question: Can you explain the "healthy cheats" you've included in Wholesome Food for Busy Parents?

Cassandra Fenaughy: Many of my recipes are loaded with 'hidden" vegetables and fruits which are great for fussy eaters! The Bolognaise, Beef Ragout, Cauliflower and Cheese Chicken, Beginners Curry, and Satay Chicken are just a few of the nutrient filled easy dinners. Sweet recipes also have a few goodies hidden in them, such as the Carrot, Orange and Chia Seed Muffins, Cashew and Beetroot Brownies and Fruity Bread.

Question: Could you provide one or two of your favourite recipes from Wholesome Food for Busy Parents?

Cassandra Fenaughy: My Apple, Coconut and Oat Slice (fondly nicknamed the beginners muesli bars) and Nutty Bars are our two household favourites – homemade are less than half the price, much healthier, really easy and can be frozen.


Interview by Brooke Hunter