Vitamin C loaded kids muffin

Vitamin C loaded kids muffin

Vitamin C loaded healthy kids muffin

There is nothing humble about this little muffin – it’s a SUPERFOOD SNACK! Loaded with Vitamin C, A, fibre and other fantastic nutrition, it’s well worth a try in your household!

For the super fussy eaters, try finely grating all the fruit and veg!

Recipe developed by Karina Savage from Smartbite Nutrition 


(makes 12 regular muffins)

2 eggs

1/3 cup raw sugar

1 teaspoon vanilla essence

1 teaspoon cinnamon

1 teaspoon baking powder

1/2 cup extra virgin olive oil

1.5 cups grated apple (2 medium apples)

1 1/3 cups finely grated carrot (1 large carrot)

2 Tablespoons finely grated orange rind

2 cups wholemeal Self Raising Flour


1. Preheat oven to 180 degrees celsius

2. Beat eggs, then mix first 7 ingredients together (leaving apple, carrot, orange and flour).

3. Add apple, carrot and orange and mix again with spoon

4. Add flour and mix again with spoon

5. Spoon mixture evenly into 12 patty pans (in muffin tray)

6. Bake for approx 20 mins until slightly brown on top. Cool in tray.


About Smartbite

Smartbite Nutrition Consulting was established by Karina in 2007 to fill a niche need – supporting parents to manage tricky paediatric gut conditions such as food intolerances, food allergies, IBS (FODMAP), infant colic, constipation and Coeliac Disease.

Karina’s passion for the gut has led her to become an Australian leader in the field. She is renowned for her knowledge in paediatric gut disorders and nutrition and regularly presents on this topic, together with providing expert comment to media.


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Adelaide’s best chocolate

Adelaide’s best chocolate

adelaides best chocolate


What better way to celebrate world chocolate day than with a definitive listing of Adelaide’s best chocolate?

And we’re pretty lucky in SA, our state is is CHOC-O-BLOCK with awesome chocolate, chocolatiers, and confectioners.

Chocoholics rejoice!

And just in case the Adelaide chocolate hot spots aren’t enough to whet your appetite, we’ve also listed our fave pick from each location to get you started… and for dessert? Oh, we’ve just whipped up a handy chocolate cheat sheet, so when you’re on the hunt for Adelaide’s best chocolate, you know your single origin from your couverture.

Adelaide’s best chocolate

Koko Black

koko black

Top of the block: Milk Chocolate Caramel Marbles

Address: Adelaide Arcade, Rundle Mall, Adelaide



Bracegirdles House of Fine Chocolate


Top of the block: Dark Chocolate Rocky Road

Honourable mention: Bracegirdles also make the honest to god best hot chocolate I’ve ever had!


Glenelg: 31 Jetty Road

McLaren Vale: 190 Main Road

Blackwood: 386 Shepherds Hill Road

Marion: Kiosk 104A Westfield Marion

Clarence Gardens: 289 Cross Road


Barossa Valley Chocolate Company

barossa valley chocolate company

Top of the block: Dark Peanut Brittle

Address: 64 Burings Rd, Tanunda




Top of the block: Wild Thing cake


Adelaide Airport: Terminal 2, 27/1 James Schofield Dr, Adelaide

Kidman Park: Shop 8B/308-320 Grange Rd

Henley Beach: 340 Seaview Rd, Henley Beach


Just Bliss

just bliss chocolates

Top of the block: Dark gin & tonic truffle

Address: Shop 5/38 Gawler Place


Providore Adelaide Centre Market

providore chocolate fountain

Top of the block: Dark chocolate home made wagon wheel

Honourable mention: The famous Providore chocolate fountain of course!

Address: Stall 66, 44-60 Gouger St, Adelaide


Steven ter Horst

steven ter horst

Top of the block: Crackle (Peanut praline with milk chocolate and caramelised rice bubbles enrobed in 38% Milk chocolate. Yes please).


CBD: 2565 Rundle St, Adelaide

Hyde Park: 4/185 King William Road


Red Cacao

red cacao

Top of the block: Ruby Raspberry and Cacao

Address: Shop 3, 41 Mt Barker Road, Stirling


Haigh’s Chocolates


Top of the block: Berry chocs

Adelaide locations: 

CBD: Beehive Corner, 2 Rundle Mall, Adelaide

Adelaide Arcade, Shop 1/112/118 Grenfell St, Adelaide

Burnside Village: Atrium Mall Burnside Village, 447 Portrush Rd, Glenside

Glenelg: 87B Jetty Rd, Glenelg

Factory and Retail store: 154 Greenhill Road, Parkside 

Adelaide Central Market: Shop 17, Central Market Arcade, Victoria Square, Adelaide

Golden Grove: Shop 24 The Grove Shopping Centre, The Golden Way, Golden Grove




Chocolate Cheat Sheet

Single origin chocolate
— at its most basic, single origin means that the chocolate is made using cacao beans from one specific place or “origin.” That might not sound so special, but most chocolate is made using a blend of beans from a lot of different countries; companies like Hershey’s and Mars even create proprietary blends so that their chocolate always tastes exactly the same. In the past 20 years or so, though, artisan chocolate makers have started making bars using beans from one country — and sometimes even one farm — in order to focus on the terroir of that specific bean.

Single estate chocolate
 — chocolate made from cocoa grown on a single estate. Flavours will change from harvest to harvest.

Couverture — very high-quality chocolate that contains a higher percentage of cocoa butter than baking or eating chocolate. Coverture is the basic chocolate product that a chocolatier transforms into products such as bars and truffles.

Ganache — a mixture of chocolate and cream used for filling truffles.

Cocoa content — the amount of cocoa in the finished chocolate. The higher the cocoa content, the less sugar is used and the more dominant the cocoa flavour is. Beware, 80% and above cocoa content can be quite bitter!


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Top 10 Toasties

Top 10 Toasties

top 10 toasties

Taste Top 10 toasties

Jaffle. Toasted sandwich. Toasty toastie. Toast melt. Croque Monsieur. Grilled cheese. Cheese on toast. Reuben Sandwich. Whatever word you want to use, here at KIDDO, we believe that which we call a toastie by any another name would still taste as good.

June 26 is National Toastie Day and what better way to celebrate the cheap and cheerful staple dinner of tired parents, and hungry kiddos after weekend sports trainings than to give you a countdown of the top 10 toasties as seen on!




For more toastie recipes:


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KIDDO Rates your kids snacks: how healthy are they really?

KIDDO Rates your kids snacks: how healthy are they really?

kids healthy snacks

What’s the verdict on healthy snacks for kids?

The nutritional panel on kids snacks can be a minefield to navigate for parents, and most of us are pretty dubious about how accurate those sneaky little health star ratings at the bottom of the products we’re buying even are!

With this in mind, we’ve asked Karina Savage from Smartbite to review a selection of everyday kids snacks that you’ll find on the supermarket shelves; they might be regulars in your kids lunchboxes or at afternoon tea time, and we want to find out how nutritionally valuable they really are!


Uncle Toby’s Chewy Apricot Muesli Bar

kids snacks

Not bad for a nut free school option


✅ high in fibre (50% whole grains)
✅ under 5g sugar per serve ( 15.6g per 100g)
✅ low salt (sodium)
✅ contains mainly good fats
✅ no palm oil

Smartbite verdict: A homemade muesli bar is always going to win nutritionally, but for a nut free school option these aren’t too bad. I don’t necessarily always trust the health star rating, but this time it’s not far off. A muesli bar containing nuts would be far more nutritious but you can’t send those to school!



Nice & Natural Roasted Nut Bars

nice and natural nut bar

Pretty good compared to many others


✅ 60% peanuts- loaded with nutrition
✅ over 3g dietary fibre per bar (high fibre)
✅ Only 6g sugar per serve
✅ incredibly low salt
✅ gluten free for those that need
✅ contains good fats and protein


❌ only major downside is that they contain 15 % added sugar. However the protein and fat content will actually help to slow down the Glycemic Index or GI (rate at which sugar goes into the blood stream).

Smartbite verdict: These are a pretty good muesli bar compared to many others. They do contain some added sugar, but they also offer a fair amount of nutrition for a muesli bar. Of course home baked is always going to trump any shop bought, but if you are time poor then grab these as an after school snack on the way to the next kids activity!


Thinkfood Pumpkin seed Munch


rate kids healthy snacks

Nutrient dense healthy snack


✅ high in fibre
✅ high in good fats
✅ low in salt
✅ good source of iron, zinc and antioxidants
✅ gluten and dairy free for those that need it.


❌ only down side is 10% refined sugar, but that’s still not that high, so still a great snack option!

Smartbite verdict: This is a nutrient dense healthy snack.


Peckish Garden Veg Rice crackers


peckish crackers

Not great when eaten alone; add something healthy!


✅ Low in added sugar (but super refined/processed)

✅ Gluten free (if you need it)

✅ Free from palm oil


❌ highly processed (looks nothing like a grain of brown rice!)

❌ high GI (bad for blood sugar levels)

❌ very very low in fibre (so low they don’t even declare it!)

❌ only 4% vegetables, which have then been highly processed.

❌ salt (sodium) is getting a bit too high (445mg per 100g)

Smartbite verdict: Use these either dipped in hummus, or on a platter of chopped raw veg, cheese and other healthy food! They don’t have much going for them when eaten alone!


Table of Plenty Mini Rice Cakes – triple berry yoghurt


mini rice cakes

Loaded with sugar


✅ Not genetically modified
✅ Low in salt


❌ Loaded with added sugar (30%)
❌ High in saturated fat
❌ Processed refined carbs (even if it says brown rice)
❌ Low in fibre
❌ Low in nutrients

Smartbite verdict: thumbs down! Perhaps consider a different snack!

Cobs Popcorn

cobs popcorn

Beats most other packaged carbohydrate kids snacks


✅ high in whole grains
✅ reasonable source of fibre
✅ reasonable salt content
✅ contains other nutrients (in smaller quantities) such as B group vitamins, magnesium, zinc and iron
✅ basically no trans fat
✅ low in sugar

Smartbite verdict: Whilst it doesn’t compete with whole foods such as fruit, veggies and nuts as snacks, it beats most other packaged carbohydrate kids snacks on the shelves! It’s a reasonable kids snack for some days of the week.


Messy Monkeys


messy monkeys

Not amazing, not terrible


✅natural flavours

✅nut free

✅low in sugar


❌relatively low in whole grains at 36% and quite processed

❌salt is a little too high (usually use cut off around 300mg per 100g)

❌not a great source of fibre

Smartbite verdict: as they would say in Italy “cosi’ cosi”, meaning these are a “so so” snack. Not amazing and not terrible!


Roasted Fava Beans


roasted fava beans

King of kids healthy snacks!


✅ they are dried legumes – high in fibre, good for gut health

✅ reasonable salt content for a kids snack

✅ natural flavourings

✅ nut free for school

✅ gluten free for people with Coeliac

✅ made in australia

✅ GMO free

Smartbite verdict: These healthy snacks get five stars for a reason!



About Smartbite Nutrition

The team at Smartbite work every day to improve the quality of life and health of children with tummy troubles and reduce parental stress when feeding fussy kids, helping to bring back a sense of calm and wellbeing for families. Giving families back their head space and freedom when it comes to nutrition and allowing them to focus on all the other things their busy lives throw at them!

If you’re struggling with a fussy eater or have a child with gut issues such as constipation, IBS, allergies or food intolerance, Smartbite truly understands how stressful, exhausting and overwhelming it is to manage day in day out. You just want what’s best for your child, but sometimes that can be super confusing! Making confident nutrition decisions for your family, that don’t take hours of preparation or research, just isn’t an option for many modern families.



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Annabel Cooks: Chicken Sliders

Annabel Cooks: Chicken Sliders

chicken sliders

Chicken sliders

Annabel Bower – Adelaide Recipe Development #annabelsrecipes Food Stylist + Photographer Content Creator – Foodies Writer @miles__apart Ballymaloe Cookery School Grad @foodbyannabel


Friday nights I like to cook something fun which I know the kids will love. A win for me and a win for them. These never fail to please, especially when they can choose their fillings and build their own burgers.



400gm Chicken tenderloin

1 cup PANKO breadcrumbs

2 eggs

2T milk

1/2 cup rice bran oil

Slider buns (8 mini/4med) + fillings. Aioli, spring onion, avocado, coriander, red cabbage



Whisk the egg and milk together. Season with salt, pepper and a pinch of Chinese 5 spice.

Heat the oil over medium heat (in a sturdy non stick fry pan) and fry the chicken in batches draining on paper towel as you go.

Halve the slider buns and grill the inside. Fill with your choice of fillings. You can add cheese, kimchi, pickles, lettuce or sweet chilli.



On another night try Annabel’s Chicken and Leek pie





1 1/2 cups organic rolled oats
¼ cup ground almonds
1/4 cup brown rice flakes
2 cups almond milk
2 cups boiling water
Pinch salt
3 tspn ground cinnamon
2 bananas, chopped
1/3 cup slivered almonds, toasted
1/3 cup Greek yoghurt
Honey, to drizzle


Preheat oven to 180ºC (160ºC fan-forced).
Place oats in a roasting pan and toast in the oven for 15 minutes, stirring occasionally.
In a large saucepan combine oats, ground almonds, rice flakes, milk, water, salt, 2 teaspoons cinnamon and half the banana over a medium heat, stirring constantly until the porridge boils and thickens. Remove from heat, cover and allow to stand for 5 minutes.
To serve porridge, divide evenly between 4 bowls and sprinkle the top with remaining banana, slivered almonds and cinnamon. To finish, place a dollop of yoghurt on top and drizzle with honey.