Podcast Summary

Podcast: The Pediatrician Next Door – Simple Advice on Parenting and Family Health
Host: Dr. Wendy Hunter, MD
Guest: Kelly Senyei (creator of Just a Taste, author, and mom of four)
Episode: Ep. 143: Can We Like Healthy Food? (Encore)
Date: November 26, 2025

Overview

This episode is all about making healthy eating enjoyable for kids—and parents. Dr. Wendy Hunter talks with chef and food blogger Kelly Senyei, who shares practical kitchen tips, her favorite secret nutritional boost, and real-world advice for turning daunting healthy ingredients into “family favorites.” The conversation mixes evidence-based nutrition with clever, hands-on parenting hacks to make mealtimes smoother and more nutritious for everyone.

Key Discussion Points & Insights

Introducing Healthy Foods—Cottage Cheese as a Super Ingredient

• Kelly’s Dream Ingredient: Cottage cheese, “It has become a food group in our house.” (02:39, Kelly)
• Why Cottage Cheese?
  • High in protein and calcium.
  • Affordable, versatile, and kid-friendly (if used cleverly).
  • “Cottage cheese tastes like nothing. So it goes completely undetected.” (03:08, Kelly)
• How to Use It:
  • In smoothies instead of yogurt: makes them creamy and adds protein undetectably.
  • Whip it before adding to scrambled eggs (for creaminess, blends in seamlessly).
  • In pancakes, pasta sauces (like vodka pasta or bolognese), even in place of milk in batter.
  • As a topping for bolognese instead of cheese (for low-carb options).
  • “Literally, everything under the sun can have whipped cottage cheese.” (04:38, Kelly)
• Dr. Wendy’s Take: “Cottage cheese is a brilliant idea. I definitely would not have seen that.” (05:59)

Sneaky Nutrition for Pancakes & Other Family Meals

• Both Dr. Wendy and Kelly love boosting pancakes with ground flaxseed, walnuts, and chia seeds for extra fiber and omega fatty acids.
• Kids often enjoy chia seeds for their “look”—they resemble “little bugs.” Kelly suggests making this part of the fun. (05:27–05:42)
• “My kids love the idea that they look like little bugs when they sprinkle them on top.” (05:38, Kelly)

Making Meat and Fish Kid-Friendly

• Fried Rice Trick:
  • Kelly cubes pork tenderloin, adds it to fried rice with pineapple—kids will try anything in fried rice.
  • She got her kids to eat shrimp by mincing it into fried rice, without “calling attention to it.” (06:07–06:36)
  • “Not calling attention to it, which is another big thing when it comes to feeding kids.” (06:33, Kelly)
• Gateway Fish:
  • Use less “fishy” fish and familiar textures first. Let kids see parents enjoying fish; modeling matters.
  • Sometimes success lies in “how they get food to their mouth” (using creative utensils like small tongs or chopsticks to spark interest and give kids control). (14:22–16:48)
  • “You have to distract and divert attention and make them be in control of how they’re getting the food… then you're going to give them a way better shot of possibly wanting to try.” (15:37–16:37, Kelly)

Healthy Fats: Choosing the Best Oils

• Top Picks:
  • Avocado oil (very high smoke point, “will do 95% of what vegetable oil can do”.)
  • Olive oil and butter.
• Why Not Canola/Vegetable Oil?
  • Highly refined, lower nutritional value, possible inflammation/oxidative stress issues.
  • “Avocado oil, olive oil, and butter. Those are the three fats that are used... I'm just not a fan of vegetable oil anymore.” (07:09, Kelly)
• Pro Tip: “Spray avocado oil in the air fryer—no residue. Works beautifully.” (09:11–09:13, Kelly)
• Dr. Wendy concurs and adds context on health impacts of refined oils and cold-pressed alternatives. (12:37)

Encouraging Kids To Try “Difficult” Foods

1. Fish

• Use “gateway” preparations (think, mild flavors, familiar coatings).
• Serve with fun utensils to put kids in control.
• Pair with beloved or familiar foods (e.g., coconut rice).

2. Greens and Fermented Foods

• Don’t make a big deal when introducing new foods; serve small portions in different shapes or preparations.
• Example: Kale chips in the air fryer with ranch seasoning—“Not exactly like Cool Ranch Doritos, but they have that taste.” (17:18, Kelly)
  • Kelly admits this isn’t entirely true but emphasizes kids can’t compare to the real thing if they’ve never had Doritos! (17:32–17:36)
• Fermented Foods: Early exposure is key; babies and young kids should be offered a wide variety early on.
  • Kelly jokes, “My kids would be like, there’s no chance on the planet [they’d eat sauerkraut]. I don’t care what tongs or chopsticks or you—I don’t care if you give me a pitchfork.” (17:55, Kelly)
  • Early modeling helps; Dr. Wendy’s kids love mashed potatoes with sauerkraut because it’s a staple at home. (18:19)

3. Pairing Adventurous Foods with Familiar Ones

• Indian dishes like chicken tikka masala: complex flavors, but served with rice—very accessible.
• Use “one hand recipes” (coconut rice with salmon), foil packets with veggies/protein/rice for easy, minimal cleanup dinners. (20:09–21:34)

Realistic Advice for Parents

• “You have to be so realistic about what kids eat… parents genuinely struggle with getting their kids to eat a more expanded pain menu of foods.” (21:45, Kelly)
• Moderation is fine—don’t be afraid to use fun foods (like chocolate chips) in healthy recipes to make them appealing.
• “If my kids are going to eat Greek yogurt banana muffins… I’m going to throw a few semi sweet chocolate chips in there, and guess what? They’re going to be totally fine.” (22:11, Kelly)
• “Everybody has to do what works for them. And that sounds very cliché, but at the end of the day, everybody’s doing the best that they can.” (22:39, Kelly)

Notable Quotes & Memorable Moments

• Cottage Cheese as a protein hack:
  “Cottage cheese tastes like nothing. So it goes completely undetected.”
  — Kelly Senyei (03:08)
• Modeling matters:
  “If I'm there turning my nose up at a dish, there's no chance in hell my kids are going to be eating it.”
  — Kelly Senyei (14:41)
• Utensil magic:
  “If you give them a tool that interests them and intrigues them and puts the power quite literally in their hands to eat, then you're going to give them a way better shot of possibly wanting to try…”
  — Kelly Senyei (16:05)
• On feeding kids:
  “You have to be so realistic about what kids eat…everybody’s doing the best that they can. Like, I always joke, my tombstone’s gonna say she did the best she could.”
  — Kelly Senyei (21:45 & 22:39)

Important Timestamps

• 02:39 – Kelly introduces cottage cheese as her “secret ingredient.”
• 03:52–05:18 – How to use cottage cheese in all sorts of recipes, including smoothies, eggs, and pancakes.
• 06:07–06:44 – Sneaking protein (pork, shrimp) into fried rice for picky eaters.
• 07:09–09:13 – Healthy cooking oils and why avocado oil is a culinary superstar.
• 14:22–16:48 – Tools and creative strategies for getting kids to try fish and other new foods.
• 17:18–17:44 – Making kale chips and tips for introducing greens to kids.
• 17:55–18:58 – Fermented foods; the challenge and the value of early exposure.
• 20:04–21:34 – Meals that surprised Kelly’s family and minimal-cleanup dinner ideas.
• 21:45–22:39 – Final real talk about family food struggles and doing “the best you can.”

Conclusion

Dr. Wendy and Kelly keep it real: getting kids (and sometimes grownups) to like healthy foods isn’t about perfection but about smart swaps, clever presentation, and giving yourself grace. The episode is filled with actionable tips and, above all, reassurance that a balanced, fun approach to family meals is the healthiest one of all.

To find Kelly:
Instagram @justataste

More from Dr. Wendy:
pediatriciannextdoorpodcast.com