Inner Bliss Nutrition - Children's Health & Gut Health

These sweet potato falafels are a great option for the kids lunchbox and they freeze well so you can plan ahead. They are also an easy dinner option paired with a side salad, flat bread and tahini dip, or in a wrap.

Chickpea flour is higher in protein than wheat flour and is low GI to help maintain healthy blood sugar levels.

Gut health is the foundation of our children's wellbeing. When we focus on gut health, we can see improvements in many areas of our kid's health including behaviour, moods, sleep, immunity, fussy eating and allergic tolerance.

Nutrient Absorption: You could feed your child the healthiest most nutrient-dense diet but if their gut health is not great, they might not be absorbing the nutrients from the food they eat.

Elimination: If the gut is not working properly with regular daily bowel movements, waste and toxins are reabsorbed into the body rather than being eliminated, increasing your child's toxic load.

Moods, Behaviour & Sleep: The gut and brain are directly connected and neurotransmitters, like serotonin and melatonin, that regulate mood, behaviour and sleep are made in the gut.

Appetite & Food Preferences: Kids often accept a greater variety of foods after working on their gut health. Also, an overgrowth of bad bacteria in the gut can cause cravings for sweet and carbohydrate-rich foods.

Immunity: 75% of the immune system is located in the gut so it's no surprise that a healthy gut microbiome plays a vital role in protecting our kids from infections and illness.

Allergies: The gut helps regulate the immune system and a lack of diversity of good gut bacteria has been associated with allergies, intolerances, eczema and asthma.

These healthy chocolate overnight oats take just 5 minutes and 5 ingredients. Great as a make-ahead breakfast, snack or sugar-free dessert. Oats are packed with protein and soluble fiber so they fill you up, provide sustained energy and are great for gut health!

This week is Coeliac Awareness Week. 1 in 70 Australians have Coeliac Disease (although 80% are undiagnosed or misdiagnosed) - it is an autoimmune condition where a strict gluten-free diet is essential for gut healing. Here is a favourite gluten-free cookie recipe of mine...enjoy!

TAHINI ALMOND COOKIES (GF, DF, Vegan)
Prep 15 mins. Makes 15 cookies.
Ingredients:
2 cups almond meal
½ cup tahini
½ cup honey
2 tsp vanilla essence
1 tsp ground cinnamon
1 tsp ground ginger
1 egg
Pinch of salt
Chopped pistachios
Method:
1. Put all the ingredients into your food processor or blender and mix together.
2. Use your hands to roll the mixture into balls, flatten slightly and then top with
chopped pistachios.
3. Bake in the oven at 180 degrees for approximately 8 minutes.

WHAT'S ALL THE FUSS ABOUT LEAKY GUT?

You may have heard of “leaky gut” or been told that you have it. While not generally recognised by the medical profession, the evidence is increasingly suggesting that it can impact your health and may be connected to the development of many chronic health and autoimmune conditions.

Essentially, it evolves when the lining of the small intestine becomes damaged causing undigested food particles, toxins and bacteria to “leak” through the intestines and enter the blood stream. Our immune system does not recognise these foreign substances and launches an immune response contributing to inflammation in the gut and elsewhere in the body.

The top 4 causes of leaky gut:

• A diet high in processed and/or inflammatory foods
• Gut infections (e.g. candida overgrowth, H. Pylori, parasites)
• Toxins (e.g. from medications, antibiotics, chemicals, pesticides, heavy metals)
• Chronic emotional and/or physical stress

How can I tell if I have leaky gut?

Symptoms of leaky gut can vary from person to person. However, some of the more common tell-tale signs that your gut lining may be compromised include:

• Digestive disorders like IBS, IBD, Celiac Disease
• You are increasingly sensitive or reacting to foods (especially gluten and dairy)
• Persistent bloating and gas
• Candida, parasites or SIBO
• Autoimmune conditions
• Joint pain
• Mental health issues such as anxiety, depression and brain fog
• Skin issues like eczema or psoriasis
• Chronic fatigue
• Allergies

The good news is leaky gut is reversible. If you suspect you might have leaky gut or have suffered long-term digestive symptoms, it’s important to work with a qualified practitioner to uncover the hidden causes and improve your overall gut health so that you can feel your best.

Providing a nutritious breakfast is one of the best things you can do to boost your child's overall nutrition and set them up for a good day at school.

These banana oat pancakes take just 5 minutes to prepare and are a quick and nutritious breakfast option that even fussy eaters will like!

If there are leftovers, they are also great for the lunchbox or an afternoon snack😀

BANANA OAT PANCAKES
Prep 5 mins. Makes 2 serves.

Ingredients:
2 bananas
2 eggs
1/2 cup rolled oats
1/2 teaspoon baking powder
pinch of salt
maple syrup to serve (optional)
fresh fruit of your choice to serve

Method:
1. In a blender, combine the peeled banana, eggs, oats, baking powder and salt
and blend until the mixture is smooth.
2. Allow the batter to stand for 10-20 minutes until thickened slightly.
3. Heat a non-stick frying pan over medium heat. Fry tablespoonfuls of the batter
until golden brown on both sides.

NUT-FREE NO BAKE ENERGY BALLS (GF, nut-free)
Prep 10 mins. Makes 12 balls.
Ingredients
1 cup quick oats (certified gluten-free if needed)
1/3 cup flaxseed meal
1/2 cup sunflower seed or mixed seed butter
1/4 cup pure maple syrup
1/8 cup raw or toasted sunflower seeds
1/8 cup mini chocolate chips
Method
1. Place the oats and flaxseed meal in a medium sized bowl. Stir to combine.
2. Add the seed butter and maple syrup and stir to combine.
3. Stir in the sunflower seeds and chocolate chips.
4. The mixture should form a dough that's easy to make into balls that stick together. If the mixture seems too dry, add a splash more maple syrup, or add a drizzle of coconut oil.
5. Using a tablespoon, roll the dough into balls. Transfer to a small storage container and keep in the refrigerator for up to 1 week.
Enjoy!