“The Little Taster” Vanessa von Hilchen on body awareness, vegan nutrition & Baby No. 2

Vanessa from the food blog “Die Kleinschmeckerin” and soon editor of her own cookbook

A delicious, healthy diet for children and the whole family – food blogger Vanessa von Hilchen has the best recipes and tips at her fingertips, which she shares with other moms on her blog. Shortly before the release of her very first book this March, we asked her a little bit about superfoods and her daily life as a mom of a toddler and learned a lot of helpful information. Enjoy reading.

Dear Vanessa, in addition to your very successful food blog, your very first cookbook will soon be published. How did you come up with the idea for these healthy recipes, and what would you like to share with other moms?

As a teenager, I had a lot of trouble developing a healthy body image. Like most teenagers, I didn't think I was pretty or thin enough. This led me to a serious eating disorder, from which I only slowly and painfully recovered. In very small steps, I rediscovered my former passion for food and cooking and learned that a healthy lifestyle and self-love go hand in hand. In my book, I talk about this time in detail for the first time.

When Johannes was born, it was very important to me to give him a good foundation right from the start and to show him how much joy it is to do good things for himself. My focus is on teaching parents that a healthy diet never comes with pressure or stress. The joy of eating and the shared experience are always our top priority. There are no prohibitions or strict rules. Children, in particular, should never be told that any food is bad or unhealthy. Food is, in itself, something wonderful and valuable that should be appreciated.

There's even more great news for you! Baby number two is on the way! What are your personal pregnancy superfoods? And do you have any advice for moms-to-be who also follow a predominantly vegan diet?

I don't follow a strict vegan diet myself. But at home, we make sure that we consume animal products only in moderation and buy ecologically sound products. During pregnancy, I listen intuitively to my body. It knows best what I and my baby need. So if I have a craving for cheese, I eat cheese. Period. That's also my advice to other expectant mothers.

I'm currently training to become a holistic nutritionist, and the knowledge I've gained there has made me very skeptical about a vegan diet for children or pregnant women. It's very difficult to avoid supplementation during this time, such as vitamin B12 injections, without risking a deficiency. It's not worth it to me. As important as I find the ethical aspect of a vegan diet, and I live a vegan diet to a certain extent, if my health or that of my children is at risk, that's a step too far for me.

What can mothers do to help their children enjoy healthy food?

Set an example and involve the children! Johannes has been actively helping in the kitchen since he was two. We go shopping together, we cook together, and of course, we eat together at the table. I think a good eating culture with small rituals is very important. This makes it easier for children to appreciate food and to be more aware of and enjoy their meals. We have a little saying that we recite before every meal. Smartphones and other distractions are also taboo. During the darker months of the year, I also like to light a few candles. And as I said: Don't put any pressure on them. Children don't have to eat only healthy things. If they don't want to touch one or two vegetables on their plate, it's no big deal as long as their parents don't make them healthy. Sometimes it helps to change the consistency of the food or prepare it in different combinations. For example, Johannes recently stopped liking broccoli (likes and dislikes change incredibly quickly at that age!). But if I puree it with some cream cheese and spices and serve it as a sauce with whole wheat pasta, he can't get enough of it.

On your blog, you also write about your everyday life as a soon-to-be mother of two. How do you manage to juggle family and work while still cooking healthy and creative meals every day?

Like every other mom, I occasionally reach the limits of my resilience. It all depends on the situation, but at some point compromises have to be made. We also have spaghetti with tomato sauce for dinner sometimes. Prepared correctly, it can be quite healthy. And as I said, nutrition should never be a controversial topic within the family. It's not just the eyes that eat, but the whole head. If you eat when you're stressed or under pressure, your body can't utilize the healthy nutrients optimally. Even the most creative cooking is of no use. It's better to cook simple dishes and enjoy them with a smile.

Christmas is just around the corner, and with it comes the season for cookies and other treats. Do you have a favorite recipe for a healthy alternative?

On my blog, there's a super-easy recipe for cookie cutters with spelt and honey. http://www.kleinschmeckerin.com/plaetzchen-backen-mit-dinkel-und-honig/ 

Or these raw vegan Christmas cookies are also great. http://www.kleinschmeckerin.com/vegane-plaetzchen-ohne-backen/

Recently, I also made marzipan for the first time and made marzipan potatoes out of it. http://www.kleinschmeckerin.com/marzipankartoffeln/

Vanessa, thank you for your food tips and we're looking forward to your book "Die Kleinschmeckerin" (The Small Taster) in spring 2018.