Lucy Stewart Nutrition (2026)

28/04/2023

IRON-RICH BLISS BALLS //

Iron is so important for kids. For their energy production, immune function and brain development - it’s critical for this in babies in fact. Yet, iron deficiency is one of the most common nutritional deficiencies in children which can cause everything from fatigue, loss of appetite, delayed growth & development, sleep disturbances, frequent infections and behavioural problems. Iron aids the transport of oxygen through the blood and children are at higher risk of iron deficiency than adults, because they need more iron during growth spurts.

Liver is my number-one food when it comes to boosting iron. Gram for gram, it’s more nutritious than any other food. I’ve added a little liver powder to these bliss balls and the kids will be none the wiser that it’s even in there.

I make all my bliss balls with prunes too, a good source of plant-based iron and vitamin C to enhance iron absorption.

Makes: 14

150g sunflower seeds
250g pitted preservative-free prunes
2 Tbsp h**p seeds
2 Tbsp cacao powder
2 Tbsp melted coconut oil
1 tsp organic grass-fed beef liver powder*
½ tsp cinnamon
½ cup unsweetened desiccated coconut, for rolling

Add sunflower seeds to a food processor and pulse until coarsely ground. Add all remaining ingredients and pulse until mixture forms ball and hold together.

Roll mixture into 1 Tbsp balls and roll balls in coconut to coat.

Place in the fridge for 1 hour to set.

*I use organic grass-Fed (and grass-finished) Australian beef liver powder.

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18/04/2023

Life lately… inside the newborn bubble with our little lady, Mila.

02/04/2023

Ok, so I’m a bit late to the Easter party this year… but Oti and I just made these cr*p free kid-friendly Easter chocolates - , caffeine free, no added sugar and no added flavours or emulsifiers - made using Nourishing Kids Snacks] Carob Koala Bear mix and cute Easter egg moulds from . We added our own flavours with freeze dried strawberries, .nutbutter almond butter too… I’ll share the how-to in stories.

Nourishing Kids Snacks] have a complimentary upgrade to Express postage for all orders placed by Tuesday so you can make these in time for Easter!

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20/02/2023

1 day old and you’ve already won our hearts. Our sweet little girl - that somehow we all knew was on her way - is here. You complete us, Mila Lilian Stewart 💗

17/02/2023

A oldie but a goodie and a recipe that I keep coming back to… my Buckwheat Banana Bread. Quick to make and versatile too - working as both a bread or as muffins - and the flavour variations are endless: add in berries, choc chips, nuts/seeds or just enjoying it as is. Plus it freezes well making it a great one to pop in school lunchboxes.

We topped it with cultured butter and berry chia jam today and it was extra👌🏼.

Ingredients:
1 cup buckwheat flour
2 large or 3 small over-ripe bananas, mashed
2 free-range eggs
2 Tbsp pure maple syrup
2 Tbsp olive oil
1 tsp pure vanilla extract
1 tsp ground cinnamon
1/4 tsp baking powder
1/2 tsp baking soda
Pinch of sea salt

Instructions:
1. Preheat oven to 180’C
2. Line a loaf tin with baking paper
2. To a large bowl, sift flour, baking soda, salt and cinnamon. Stir together, then set aside
3. To a medium bowl, add mashed bananas, maple syrup, melted coconut oil, vanilla extract and eggs. Whisk together until smooth
4. Pour wet mixture over dry ingredients and mix to combine
5. Pour mixture in to loaf tin and bake for 50-60 minutes or until lightly browned and a toothpick comes out clean
7. Allow to cool before removing from the tin – resist slicing it until it’s come to room temperature, otherwise it will crumble

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02/01/2023

32wks and 12 bunches of bananas, at the last count…

* pole chainsaws not recommended in pregnancy
** toy chainsaws only recommended for kids

15/11/2022

BRAIN-BOOSTING BLISS BALLS //

Brain-boosting because…

Walnuts are the top nut for brain health thanks to their high concentration of DHA, a type of Omega-3 fatty acid that has been shown to protect brain health in newborns and improve cognitive performance.

H**p seeds contain high levels of Omega-6 and Omega-3 essential fatty acids at ratios that are perfect for the health of kids brains, and their brain needs plenty of healthy fats to function at their best!

Raw cacao is rich in flavanols, a plant-based nutrient shown to improve blood flow and oxygen to the brain, improving mental focus and attention span.

And made with prunes because you know I much prefer them for kids over dates.

Makes 15

150g walnuts *preferably organic
250g preservative-free pitted prunes *preferably organic
2 Tbsp cacao powder
2 Tbsp h**p seeds
2 Tbsp coconut oil, melted
½ tsp cinnamon
½ cup preservative-free unsweetened desiccated coconut, for rolling

Place nuts and seeds in food processor and pulse until coarsely ground. Add prunes, cinnamon and cacao and pulse until combined. Add coconut oil and pulse until mixture forms a ball and holds together. Place coconut in shallow dish or plate. Roll mixture into 1 Tbsp balls and roll balls in coconut to coat. Place in the fridge for 1 hour to set. Store in airtight container in the fridge for up to 1 week or freezer for up to 3 months.

08/11/2022

Tell your friends, Chickpea Choc Chip Cookies are on sale!

Save 25% when you buy 2 packs of their best-selling cookies…

They’re made without wheat, nuts, dairy, soy*, any additives or flavours, are high in protein and fibre to fill tummies, support a healthy gut and sustain energy. These deliciously soft-centred cookies are loaded with important growing nutrients too like folate, magnesium, phosphorus, copper, manganese, thiamin & plant-based iron.

They’re a family favourite in our house and I love having a pack of them on hand to make with the kids in the school holidays… they never last long, especially when they’re warm out the oven!

*check each product for allergen advice.

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06/11/2022

PIMPED SPAGHETTI & MEATBALLS //

Spaghetti & meatballs are one of my go-to quick and comforting weeknight meals that you can easily “pimp” to boost the nutrition content. Here’s how -

- Organ meats are nature's most concentrated source of pretty much all the important vitamins, minerals, amino acids and fats. If you’re lucky enough to have a butcher than can premix you some beef mince with a little liver and heart in it (I use or ) use this to make your meatballs, or add desiccated liver powder like to your beef mince.
- Cook in a cast iron pan to boost the iron content (I love my ).
- Lessen the chemical load by favouring an organic tomato passata in a glass jar. Tomatoes make the ‘dirty dozen’ list for pesticide contamination and their acidic content can cause the chemicals in plastic packaging (and BPA lined cans) to leach in to the food.
- Add a dollop of gut-loving bone broth concentrate like to the tomato passata sauce. Not only does this add great flavour, it’s rich in minerals and amino acids.
- Make it a little easier on your digestive system and use a gluten free pasta. I like spaghetti that’s made with amaranth, rice and quinoa.
- Top with freshly chopped parsley for added antioxidants and to help cleanse the kidneys, protect the liver and support detoxification.

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26/10/2022

Teaching our kids to practice mindful eating is one of the foundational steps we can take in helping them establish lifelong healthy eating habits.

Mindful eating focuses on the sensory qualities of food. It’s the practice of bringing our attention to how food smells, looks, tastes and feels in our body when we eat it. It means savouring food, eating with pleasure, eating slowly and listening to our bodies hunger and fullness cues. Mindful eating connects us with our bodies, supporting our ability to make more nourishing food choices and develop a healthy relationship with food.

Babies have the innate ability to self-regulate their appetites, yet we can (quite unintentionally) discourage this when they begin their feeding journey - think toys to entertain on the highchair, eating in front of the TV or devices and anything that distracts their attention from the task at hand.

The practice of mindful eating creates appetite awareness and encourages children to eat with intention, to be aware of when their body is hungry, what their food preferences are and when they feel full. When kids eat because they physically feel hunger, instead of when they are forced to eat or in response to an emotion, they are more likely to make more nourishing food choices.

As kids engage with their food in all of these ways, they're also supporting their bodies production of the digestive enzymes needed to breakdown food, thus improving digestion, gut health and nutrient absorption.

Here are 5 simple mindful eating techniques you can practice with kids:

- Remove distractions - turn off devices, eat at the table and as a family whenever possible
- Eat slowly - take smaller mouthfuls/bites, more chews, allowing their body to catch up with their brain
- Use their senses - ask how their food looks, feels and smells, can they feel in in their tummy?
- Refocus - it can be hard to stay mindful during an entire meal, so take breaks and refocus on the food/sensations
- Listen to their body - discourage plate clearing “finish all the food on your plate” and encourage them to listen to their body when it tells them they feel full

17/10/2022

Halfway to becoming a big brother… and so very excited, we all are 💖

09/10/2022

PIMPED SUSHI // here are a couple of ways you can boost the nutrients in a kids lunchbox favourite, homemade sushi -

- Soak your rice in water overnight and rinse before cooking. This makes it much easier to digest and the nutrients in rice easier for the body to absorb.
- Cook your rice in bone broth instead of water. Not only does that add flavour, it also adds protein, collagen and amino acids that are great for gut health and supporting the structural growth of growing bodies.
- Include some protein like chicken, salmon, tuna or tempeh. Protein is what fills kids tummies and keeps them feeling fuller for longer.
- Add in some nourishing fats like avocado or a mayo (we like bone broth sauce or mayo), or both. Fat is what provides satiety, and signals to kids brains that they’re satisfied.
- Add in some gut-loving probiotics in the form of fermented foods like sauerkraut or fermented pickles/carrots.
- Sprinkle some sesame seeds for a calcium boost to support kids bones, teeth and nervous system.
- Squeeze in a few veg if you can and get the kids to choose their favourites for more buy-in… get them to help make their own sushi rolls too!

Also pictured: Gut-Loving Jelly Gummies & Choc Ripple Collagen Cookies, spray-free strawberries & tomatoes, Sicilian olives in brine. Lunchbox by .

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Lucy Stewart Nutrition