How to survive the fussy toddler who won’t eat ANYTHING

This is a guest post by Wendy Blume from Vegie Smugglers

Got a toddler who is refusing to eat everything? Relax, you’re not alone! This is a common stage, tied closely with their wider developmental issues. And in the same way you’re introducing new disciplinary tactics, it’s time to introduce some new kitchen tactics to bridge the gap between baby feeding and big kid dinners.

Helping your kids through a phase of fussy eating can be made much easier if you keep in mind that aversion to new foods is a human survival instinct rather than simple rebellion. We’re supposed to be suspicious of new things and bitter flavours – it’s how we survived for centuries without dying from poisonous or rotten food! But in our century, we want to woo our kids into eating new foods and you are the key to showing them how to do that.

Realise that most kids go through a period of food rejection. It’s normal. Try to handle it with grace. True, it’s hard to keep your cool when the food you’ve slaved over is being flicked back at you and dropped on the floor. BREATHE and count slowly to 10.  You need to start a two phase attack on those dinnertime battles.

Firstly, you want to get their nutrition in, so a bit of vegie smuggling might be in order. And secondly, you want to teach them the joys of healthy eating and the important role of fresh produce in their lives.  Start with where your kids are currently. Your toddler is still breathing and growing, which means that they are eating SOMETHING!  Write a list of what they will eat and start from there. Possibly your list will contain things like pasta, bread, cheese, rice, meat or potatoes. These are all great starting points to find inspiration and the starting point for many of my Vegie Smugglers recipes.

For instance, if your kids like pasta, make a roast capsicum sauce to serve on the side. Give them their independence and allow them to do the dipping (they love to be in control).

If they like bread, make them a vegie filled muffin (see the recipe, below). If they like cheese, bake finely chopped vegies in a ramekin of cheese sauce. Rice lovers can eat risotto or fried rice with cauliflower and corn. Meatlovers are easily sorted out. – meatballs are a total lifesaver – blitz a tin of chickpeas and add that to your mix along with grated carrot and zucchini.

There are a bunch of ways to creatively incorporate vegies without your toddler knowing. Doing this allows you to relax, knowing that their nutritional needs are being met. And once that’s done, you can venture down the fun road of introducing them to new flavours and educating them about the joys of healthy eating. But that’s a whole other post!

These Chesse & Ham muffins are not only delicious but are a great way to smuggle some hidden veggies into your kids diet



Cheese & ham muffins

  • Author: Wendy Blume
  • Yield: 12 1x


  • Canola oil cooking spray
  • 2 cups self-raising flour
  • ¾ cup grated parmesan cheese
  • 1 carrot, peeled, grated
  • 1 zucchini, peeled, grated
  • ½ red capsicum, seeded, finely diced
  • 100g ham, chopped
  • 2 eggs, whisked
  • 1 cup milk
  • 90g butter, melted
  • 1 tbsp tomato chutney (optional, but delicious)


  1. Preheat oven to 170°C. Grease a 12-hole muffin tin with cooking spray and line with muffin cases (if you like).
  2. Sift the flour into a large mixing bowl. Stir through the parmesan, vegies and ham. Season with black pepper.
  3. In a separate bowl, combine the egg, milk, butter and chutney (if using).
  4. Pour the wet ingredients into the dry and stir to combine without overmixing. Divide between the muffin holes and bake for 25–30 minutes or until golden.


(This recipe is from Vegie Smugglers 2)

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wendyprwebAbout Wendy Blume

I’m an illustrator, graphic designer and home cook who spends most nights in the kitchen trying to feed two fussy children. The Vegie Smugglers blog and cookbooks are my labour of love aimed at helping all of you out there in the same situation.

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Keri July 14, 2014 - 1:39 PM

Can you please advise if the muffins are suitable for freezing (after they’ve been cooked)? Thank you.

Katrina July 15, 2014 - 9:38 AM

Absolutely Keri, perfect for freezing!!

Keri July 17, 2014 - 8:14 PM

Thanks Katrina!

Sam Scott July 15, 2014 - 10:40 AM

I agree with meatballs being a lifesaver! I make “baked bean” nuggets which are chicken mince, chick peas (which my two think are baked beans which they love!), shredded veges and shredded cheese. Roll together and bake in the oven. Can also freeze them so there is always a supply for care lunches and the nights that hubby and I want something different that the kids wont eat.

Katrina July 15, 2014 - 3:03 PM

they sound so good and healthy Sam, will have to give them a go!!

Tiptoe & Co July 16, 2014 - 9:25 AM

Great tips here for fussy little ones!

Tiptoe & Co July 16, 2014 - 7:25 PM

Great tips here for fussy little ones! They can be such little monkeys 😉

sofia January 14, 2015 - 7:46 PM

I hide lots of things is risotto – an apple, onion, mushrooms, grated zucchini. Blitz all in food processor to make everything really tiny and un-pick-out-able, then cook with garlic, butter, risotto rice, low salt stock cube, and parm cheese. My incredibly fussy 2yr old loves his “zotto”

Elle March 4, 2016 - 6:59 AM

These are great tips but my daughter wont eat rice pasta potato (unless its a chip!) sauce or anything that she seeing ‘bits’ in (so grating things and mixing it in is out). Sausages are a lifesaver. I have found that she refuses to eat some things if they are cooked, but will eat them raw eg. she loves crunchy carrots but wont tough them if i cook them!
i am running low on ideas to feed her meals – any more tips??

Natasha June 7, 2016 - 8:21 PM

Can I please ask how long these last in the freezer and also the mini quiches?

Katrina - The Organised Housewife June 8, 2016 - 7:35 AM

I keep anything in the freezer for up to 3 months 🙂

Bubbaboos May 1, 2017 - 9:47 AM

Never had much of a problem with our daughter eating veggies, but this is another great recipe to add to the repertoire.


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