PRAISEFOR
FIRSTBITES“Asahealth-consciousparent,Iwantnothingmorethantogivemykidstheverybestfoodstohelpthemflourish.Fromdayone,supplyingnutritiousanddelicioussuperfoodswillhelpcreatelifelonghabits.Danaisamaster,andI’vetrustedherexpertisenotonlyformyownbooks,butalsointhefoodsIprepareinmyownhome.FirstBitesisafirstchoiceforyourinfantortoddler.”
—MARIOLOPEZ
“Thisaccessible,sensible,andthoroughlymoderntakeonnourishingyourlittleonehasjustbecomemygo-tobabygiftforanynewmom.Thesearetipsandrecipesbefittinganewgenerationofhealthyyetadventurouseaters.Whatabrilliantconcept:babyfoodthatisn’tjustnutritious—butalsojustplaindelicious.”
—KELLEYHEYWORTH,editorofhappyhealthykids.com
“Cookingcreative,healthymealsforbabiesandtoddlerscanposeachallengeforbusyparents.Danadoesawonderfuljobpresentingeasytipsandenticingrecipes…IwillbegivingacopyofFirstBitesasagifttomyexpectingfriendsandfamilymembers.It’samust-havebookforeveryparent!”
—TOBYAMIDOR,MS,RD,authorofTheGreekYogurtKitchenandcolumnistforToday’sDietitian
“FirstBitesisamust-readforbusy,health-consciousparents.DanaAngeloWhitenotonlyexplainsexactlywhatyoushouldfeedyourbabyandwhyit’simportant,butshesharessimple,delicious,andnutritiousrecipesthatwillmakeyouexcitedtostartcooking.”
—DR.KELLYMcNELIS,NewLeafWellness
“Thisbookissoperfectfornewparents.Andthere’snobetterpersontowriteitthanregistereddietitianDanaWhitewhoisnotjustanutritionexpert,butamomoftwoherself…Myonly‘complaint’isthatitwasn’tavailablewhenIwasanewparenttryingtofigureouttheconfusingworldoffeedingmyownkidssmartfuelfortheirgrowingbodies.”
—CHRISTOPHERR.MOHR,PhD,RD,ownerofMohrResults.com
APERIGEEBOOK
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White,DanaAngelo.Firstbites:superfoodsforbabiesandtoddlers/DanaAngeloWhite,MS,RD,ATC.
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1.Infants—Nutrition.2.Toddlers—Nutrition.3.Babyfoods.I.Title.
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Version_1
Contents
PraiseforFirstBites
TitlePage
Copyright
Introduction
1•WhatGrowingBodiesNeed
2•TheSuperfoodIndexandMust-HaveKitchenTools
3•FruitandVegetableRecipes
•6TO12MONTHS•
PerfectApplesauce
ButternutSquashPuree
GuacforAllAges
Spinach-YogurtPuree
RoastedBananaswithCinnamon
OrangeCrush
GreenMachine
Banana“IceCream”
•12TO18MONTHS•
Charlie’sPennewithButternutSquashSauce
CarrotMarinaraSauce
QuickSautéedPeas
RoastedBeets
SummerSquash“Pasta”
PeachFreezerJam
•18TO24MONTHS•
Maddy’sCreamyDreamyBananaShake
Watermelon-Pineapple-CarrotJuice
GreenBeanswithHomemadeFrenchDressing
VegetableandBlackBeanQuesadillas
ParmesanRoastedBroccoliwithBrownRicePasta
SmashedPotatoeswithFreshDill
KaleChips
CrispyOvenFries
MixedBerryPiePockets
Cranberry-LimeGranita
Strawberry-KiwiFruitLeather
Fruit-BurstIcePops
•2TO3YEARS•
Mango-BananaAlmondMilkSmoothie
GrapeSalsa
CucumberswithHomemadeRanchDressing
RoastedRootVegetables
ZucchiniFlatbread
VeggieKebabs
PeachyParfaits
ClementineDippers
4•GrainRecipes
•6TO12MONTHS•
Baby’sFirstOatmeal
BrownRicewithRoastedCarrots
WholeGrainPancakes
MacandCheesewithVegetablesandChicken
•12TO18MONTHS•
Dressed-UpFrozenWaffleswithPearsandHoney
Blueberry–GreekYogurtMiniMuffins
Three-CheesePizza
CheesyRicewithPeas
WholeGrainChocolateCupcakeswithCreamCheeseandMascarponeFrosting
•18TO24MONTHS•
Nut-FreeGranola
BreakfastQuinoawithCherries
Charlie’sDoublePumpkinMuffins
WholeGrainPitaChipswithEdamameHummus
FrenchToastStickswithBlackberrySauce
ArugulaPestoPasta
BananaChocolateChipBread
•2TO3YEARS•
CinnamonRollOatmeal
RealMicrowavePopcorn
Slow-CookerCoconutRice
PeanutButterSpaghetti
Chocolate-DippedPretzels
5•ProteinRecipes
•6TO12MONTHS•
EasyChickenSoup
PorkandPotatoes
ChickenThighswithSweetPotato
•12TO18MONTHS•
DeconstructedBroccoliandTofuStir-Fry
BakedBisonMeatballs
TeriyakiPorkTenderloin
•18TO24MONTHS•
Slow-CookerLentilSoup
GrandmaLori’sBakedBeans
Slow-CookerPulledPork
GrilledTurkeyCutlets
•2TO3YEARS•
HomemadePeanutButter
WhiteBeanSandwichSpread
Panko-BreadedFishSticks
LemonShrimp
BuzzBurgers
CrispyChickenFingerswithMagicalHoneyMustard
RoastedSalmon
6•DairyandEggRecipes
•6TO12MONTHS•
Peach-SwirlYogurt
SpoonableSmoothie
•12TO18MONTHS•
VeggieScramble
Nonni’sChocolatePudding
Lemon-RicottaCookies
VanillaBeanFrozenYogurt
•18TO24MONTHS•
HotChocolate
TurkeyandCheesePanini
Paris-InspiredOmelet
EggSaladSliders
•2TO3YEARS•
Maddy’sSpecialEggSandwich
Ham,Cheddar,andBasilQuicheCups
YogurtSundaes
TropicalMilkShake
7•TenHealthyKid-FriendlyMenusAcknowledgments
Index
AbouttheAuthor
F
Introduction
romthemomentyourchildisbornyouwanttogivethemthebestofeverything.Everyparentwantstoprovidenutritiousanddeliciousthingsfortheirlittleonestoeat;thetrickypartisdecidingwhichfoodsarebestandhowtopreparetheminarealisticamountoftime.Withsomuchconflictingnutritioninfooutthere,parentscan(anddo)drivethemselvesbonkers,tryingtomakehealthychoices.
Byfourtosixmonthsofageitistimetostartintroducingsolidstoyourinfant.Fromthenonyourgoalshouldbetoofferawidevarietyoffoodstheywillenjoy,whileprovidingthenutrientstheyneedtogrowandthrive.However,manyparentsareoftenunsureofhowtobalancetherightkindsofproteins,carbohydrates,healthyfats,andvitaminsandmineralsvitalforpropergrowthanddevelopment.Plus,findingthetimetopreparehealthymealscanseemoverwhelming,especiallyfornewparents.
Recentnutritionresearchhasfoundthatmostchildrenfailtomeettherecommendationsforimportantnutrientslikecalcium,vitaminD,protein,fiber,andiron.AccordingtotheAcademyofNutritionandDietetics,lessthan50percentoftoddlersagestwotothreeconsumetherecommendeddailyamountoffruitsandveggies.Moresurprisingisa2012surveyofparentsthatfoundthatmosthadneverreceivedadviceonfeedingtheirtoddlers.Thislackofknowledgecanhavelong-termeffectsonyounggrowingbodiesandminds.AstudypublishedinOctober2013discoveredthatpoornutritionduringthefirstfiveyearsmightalsoleadtobehavioralproblems.
IcreatedFirstBiteswithhealth-consciousparentsinmind.Ihopeyoucanusethisbookasaquickandeasyreferenceguidethatyoucankeeponhandtowhipuptastyandnutritiousmealsinnotime.Family-centricrecipesfeaturingfiftyastoundinglynutritiousanddelicioussuperfoodsaredesignedtohelpfosterhealthyeatinghabitsandcreateadietfilledwithfresh,minimallyprocessedfoodsthatarejustasdeliciousastheyarehealthy.Inthisbook,fruitandveggiestakecenterstageinnewandexcitingways,yetyouwillalsolearntocreatehealthyspinsonclassickidfavoriteslikemacandcheese,pizza,chickenfingers,andcupcakes.
•WHAT’SASUPERFOOD?•“Superfood”isanabusedterm.Somelessreliablesourcesonnutritionleadpeopletobelievethatanyfooddubbed“super”ismagical,andonebitewillcureanything.Mydefinitionismuchdifferent.Forafoodtoreachsuperstatus,itmustbedelicious,beautiful,unprocessed,andburstingwithnutrients.Bananasandbrownriceareobvious
superchoices,butexposingtinypalatestomoreuniquefoodslikequinoaandbisonalsooffersaplethoraofgoodnutritionplussomeexcitingflavorsandtexturestoexplore.Mylistoffiftyfoodsrepresentsawell-roundedgroupthatisaffordable,easytofind,andfilledwiththenutrientsthatgrowingbodiesneedmoreof.Incorporatingthesewholefoodsintoyourhouseholdwillhelppromotegrowth,energy,strength,andbrainpower.
Inadditiontothefiftysuperfoods,therecipesinthisbookaremadewithrealfoods—eachcraftedwithtaste,nutrition,andpalatabilityinmind.Therearenoartificialsweetenersorhighlyprocessedjunk.IchoosetousemostlynaturalsweetenerslikehoneyandmaplesyrupbutstronglybelievethatitisalsoOKtouseregularoldgranulatedsugarinmoderation.Insteadofchompingoncandyandcommerciallybakedgoodsinmyhouse,weeathomemadefrozenyogurtandcupcakes,madewithasmallamountofsugar.
Therearetwocentralthemesofthisbook.First,afocusonthefiftysuperfoods,vibrantandexplodingwithflavorandnutrition.Secondisauser-friendlyguide(ahandbookofsorts)forbusyparentsforeverstrugglingtogethealthymealsonthetable.
Tomakethisaseffortlessaspossible,thisbookstartswithalistoffiftyfoodsalongwithadescriptionoftheirnutrientcontentandhealthbenefits.Eachsuperfoodlistingalsoincludesalistoftheage-appropriaterecipeswheretheyarefeatured.
I’vealsoincludedmybesttipsforgroceryshopping,mealplanning,andmust-havekitchentools.Recipechaptersareorganizedbyfoodgroup(fruitsandvegetables,grains,protein,anddairyandeggs).Eachchapterisfurtherdividedintoage-appropriatesections—sixtotwelvemonths,twelvetoeighteenmonths,eighteentotwenty-fourmonths,andtwotothreeyearstohelpparentsmakerecipesthatarebestsuitedtotheneedsandpreferencesoftheirchildastheygrow.Towrapthingsup,thefinalchapterfeaturesmenusforeverythingfromfamilyoutingstoweeknightplaydates.
•NOTESFROMMYKITCHEN•Mykidsaren’tperfecteaters—farfromit!Butalifelongloveoffoodandculinarytrainingandanadvanceddegreeinnutritionhasledmetooneconclusionaboutfeedingkids:whatismostimportantisspendingtimetogetherinthekitchenasafamily.Ididnotwritethisbooktobethenutrition“expert”orgurubuttosharerecipesthatmyfamilyloves,andIhopeyourswilltoo.
Thereisahugebehaviorcomponenttothewaythatweeat.Ourpreferencesbegintoshapefromthemomentwearebornandcontinuetodevelopwithtimeandexperience.Learningwhatwelikeanddislikeisanever-changingprocess.Parentsshouldrememberthis,embraceit,andnotfightit.
Raisinghealthyandhappyeaterstakestrialanderror.Itisamarathon(maybeevenanIronman),notasprint.Buthopefully,asyourlittleonesgrowtobenotsolittleanymore,theywilldevelopahealthyandhappyrelationshipwithfood.
LikeIsaid,mykidsaren’tperfect.Theyhavetheirlikesanddislikes,andevenwithallthatIhavelearned,therearedayswhenmyhusbandandIbreakalltherules.Nomatterwhat,wealwaysmaketheextraeffortnottofightwiththemoverfood.Tomakethe
familytableapositiveexperienceevenonthedayswhenthekidsaredrivingusupthewall.BetweenmytwodaughtersIhavealmostsevenyearsofexperiencefeedingin“thetrenches.”Iusedthesamefeedingstrategieswithboth,andtheycouldnotbemoredifferent.Onelovesanyandallfruitsandvegetablesandwouldliterallyeatthemalldaylong.Meat,ontheotherhand,isnotherfavoritenomatterhowitisprepared.Myotherdaughterisallaboutmeat.Fromlambchopstofish—shealwayswantsmore.Sheismuchmoreselectivewhenitcomestoveggies,withasmallnumberofacceptableoptionsonherlist.Theybothlovedeggs,thendecidedtheyhatedthem,thenlovedthemagain—arollercoasterofdrama,that’swhatlittlegirlsaremadeofinandoutofthekitchen.Thereisonecharacteristicthattheydoshare:theyare(almost)alwayswillingtotrynewthings.Theychangeeveryminute,andIembracetheexcitementthatcomesalongwiththeirnaturallydynamicnature.
Inthisbook,Ihopetosharemyknowledge,experience,andtips.Igrewuplovingfood.FromasearlyasIcanrememberIwassittingonthekitchencounter,observing,mixing,sprinkling,andlearningfrommyparents.Takingitallin.Myparentsweren’tchefs,buttheybothcamefromfamilieswholovedtocook.Theyinstilledtheirloveoffoodandcookinginmybrotherandmewithouteventrying.
Sincemydaysworkingandcreatingonthekitchencounter,myloveoffoodhasledtoacareerinnutrition,whichhasonlyfurtherinspiredmypassion:carryingonthefamilytraditionofsharing,appreciating,andlovingdeliciousfood.InafunnywayI’vebeenpreparingtowritethisbookforever.Thesearethemealsweeatinmyhouseeveryday—adultsincluded!Family-centric,quickcookingthatisneveroverlycomplicated.Fresh,easy,delicious,andhealthy.Thesuperfoodsareourstapleingredients,andtogetherthefamilyexploresthevarietyofthesekeyfoods.Whenmykidsdragthestepstooluptothecounteryelling“CanIhelp?”itonlymotivatesmetocreatemorerecipesthatwecanexploretogether.Someoftheserecipeswillbehits,otherswillfailmiserably,butIamproudthatsofarmygirlslovetocookandlovetoeat.Theyhaveaneducationaboutfoodandwhereitcomesfrom.Theyeasilyidentifysuperfoods,likebutternutsquash,kale,edamame,andquinoa.Theyarenostrangerstothegarden,andourlocalfarmerisarockstarintheireyes.SoasfarasI’mconcerned,I’mdoingmyjob.
D
1WhatGrowingBodiesNeed
uringthefirstthreeyears,therateofgrowthismorerapidthananyothertimeinlife.Tosupportallthisgrowth,kidsneedlotsofnutrient-richcalories.Thedemandforvitaminsandmineralsisincrediblyhigh,andsomeoftheseareeasiertocomebyinthetypicaldietthanothers.
Dietarysupplementsmaybeanoptionforsomechildren,butingeneral,foodshouldalwayscomefirst.Workwithyourpediatricianandaregistereddietitiantodetermineyourchild’sspecificneeds.Eitherway,makesuretherearemoreofthesefivenutrientsintheirdiet.
•CALCIUM•Function
Calciumisresponsibleforthepropergrowthanddevelopmentofteethandbonesaswellasmusclecontractionandnerveconductivity.
Needs
Childrenagesnewborntothreerequirebetween200and700milligramsofcalciumperday.
Sources
Calciumcanbefoundindairyproductslikemilk(300milligramsinonecup),cheese,yogurt,andicecream.Itisalsoaddedtosomebrandsoforangejuice,tofu,andbreakfastcereals.Othersourcesincludealmonds,broccoli,andleafygreenvegetableslikespinachandkale.
DeficiencyinChildren
Inseverecasescalciumdeficiencycancauseweakenedteethandbones.Poorintakeofcalciumduringchildhoodcanaffectbonehealthlaterinlife,andwhenkidsgrowoldertheymaybeatgreaterriskforbonefracturesandosteoporosis.
•VITAMIND•Function
ThebodyneedsvitaminDtoabsorbcalciumandmineralizebone.VitaminDisalso
importantforimmunityandhealthymuscles.
Needs
VitaminDismeasuredininternationalunits(IU).Childrenagesnewborntothreerequire400to600IUperday.
Sources
VitaminDisfoundinarelativelysmallnumberoffoods,whichmaymakeitdifficultforsomekidstogetenough.MotherswhoexclusivelybreastfeedareencouragedtogivebabiesvitaminDsupplementdropsduringthefirstsixtotwelvemonths.Fromfooditcanbefoundinfattyfish(likesalmonandtuna),eggyolks,andfortifiedfoodslikemilk,orangejuice,somecutsofpork,andsomebrandsofyogurt.Thereare40IUinaglassofmilkandabout20IUinoneeggyolk.
HumansareabletomakesomeoftheirownvitaminDwiththeskin’sexposuretosunlight,butproductionvariesonwhereyouliveandthetimeofyear.Sincethereareplentyofothergoodreasonstokeepthekidsoutofthesun(andslatheronthesunblock),focusingonfoodshouldbeapriority.
DeficiencyinChildren
Inchildren,alackofvitaminDcancauserickets,ararebutseriousconditionwherethebonesbecomeweakandpliable.Childrenwhosufferfromricketsoftenhaveimpairedgrowth,malformedteeth,andbowedlegs.
•OMEGA-3FATS•Function
Omega-3fattyacidsareformsofhealthy,polyunsaturatedfats.Theyplayanimportantroleincirculationandneurologicalfunction.Oneforminparticular,referredtoasDHA,isbeneficialforpregnantwomen,infants,andchildren,contributingtohealthyskin,vision,neurologicaldevelopment,andcognitivefunction.
Needs
Therearenoestablishedgovernmentrecommendationsforomega-3intakeforbabiesandchildren,butpediatriciansrecommendsomewherebetween400and700milligramsadayforinfantsandchildrenagesnewborntothreeyears.
Sources
Inadditiontoprenatalvitamins,momsareencouragedtotakeomega-3supplementsfromfishoilduringpregnancyandforbreastfeeding.Asinfantsgrowthereareadditionaloptionstotakeinthisimportantnutrient.SomebrandsofmilkandmanybrandsofinfantformulahaveDHAadded.
Fattyfishlikesalmonandtunaarewonderfulsourcesofomega-3,butsincethesearen’tthemostpopularfoodchoicesformanychildren,flaxseeds,walnuts(barringanutallergy),eggyolks,andfortifiedfoodslikecereals,milkandyogurt,andsomevarietiesof
jarredbabyfoodsalsohaveDHAadded.
DeficiencyinChildren
Kidswhodon’tgetenoughomega-3maybeatagreaterriskforlearningdeficitsandpossiblybehavioralissues.
•IRON•Function
Ironisoneofthemostimportantmineralsforchildrenandadults.Itallowsredbloodcellstodeliveroxygentotissuesandhelpsformenzymesthatallowforallkindsofnecessarybodyprocesses.
Needs
Requirementsforironshiftwithperiodsofgrowth.Childrenrequire11milligramsadayuptoagetwelvemonths,andthenbetweenagesoneandthreerequirementsdecreaseto7milligramsperday.
Sources
Ironcanbefoundinplant-basedfoodslikebeans,raisins,lentils,spinach,tofu,andwholegraincerealsaswellasanimalfoodslikeredmeat,poultry,tuna,andpork.Ideallyitisbesttoeatacombinationofbothplantandanimalsourcesofirontomaximizeabsorption.
DeficiencyinChildren
Notgettingenoughironcanleadtoiron-deficiencyanemia.Symptomsincludeheadache,paleskin,fatigue,decreasedappetite,shortnessofbreath,anddecreasedimmunity.Deficienciesmayalsobeacceleratedbyanexcessiveamountofcalciumintake;kidswhooverconsumemilkmaybeatgreaterrisk.
•PROBIOTICS•Function
Probioticsarehealthybacteriathatkeepthedigestivesystemworkingproperly.Gettingenoughcanbeveryhelpfulforchildrenwithfoodintolerancesorwhoarepronetoothergastrointestinalconditionslikediarrheaandreflux.
Needs
Likeomega-3fats,therearenoestablishedguidelinesforprobioticintake.Whatismostimportantwithprobioticsisthatintakeisconsistentandaregularfixtureinthediet.Occasionalconsumptionisnotgoingtohavethedesiredeffects.
Sources
Children’sprobioticsupplementsexist,butinmanycases,naturalfoodsourcesshouldbeparents’firstchoice.Youwillfindthesehealthybacteriainyogurtandkefir(aculturedmilkproduct)aswellassourdoughbreadandfermentedfoodslikemiso.Therearealso
somenaturallyexistingprobioticsinbreastmilk,andinfantformulasareoftenfortified.
DeficiencyinChildren
Boutsofdiarrhea,illnesses,ortakingantibioticstendtowipeoutmuchofthehealthybacteriaalongthedigestivetract,makingchildrendeficientinwhattheyneedfornormaldigestion.Takingprobioticscanhelprepopulatethedigestivetractwithwhatitneedstostayhealthy.
•FEEDINGKIDS•TheFirstSixMonths:LifeBeforeSolids
Therearenomealplansforthefirstfourtosixmonthsofababy’slife.Thisisthetimeforanall-liquiddiet.Nutritioncomesfrombreastmilkorformula,becauseaninfant’sdigestivetractistooimmaturetohandlemuchelse.Butthingsgetmoreexcitingwhentheyareinthefour-tosix-month-oldrange.
IntroducingSolidFoods
Babiescannotsay,“Hey,Mom,givemesomeofthat!”Whentheyarereadytotrysolidsthereareseveralcuesparentscanlookoutfor.Lookforthesesignssomewherearoundfourtosixmonths:
IncreaseinappetiteAbilitytositupwithminimalassistance(cansitinahighchair)Headcontrol—canholdheadupindependentlyInterestinfood—looking,smelling,reaching
HowtoIntroduceNewFoods
Newfoodsshouldbeintroducedindependently.Itistheeasiestwaytoknowifyourchildhasanadversereactiontoaparticularfood.Whenintroducinganewfood,giveitfourtosevendaystoruleoutanyadversereactionsbeforemovingontosomethingelseormixingwithanotherfood.Onceyoustarttoincorporatemixedfoods,likeacomboofmeatswithvegetables,besureonlyonenewfood(ifany)ispartofthemixture.
Rash,vomiting,skinchanges,hives,diarrhea,evenincreasedfussingandspittingupmaybeindicationsthatthefoodisnotbeingcomfortablydigested.
Don’tbedeterredbyasnarlingfaceorunpleasantlypuckeredpuss;alotoftimethisisjustanormalreactiontoaforeigntextureorflavor.
Ithasbeenwelldocumentedthatitmaytakeuptotenormoreexposurestoanewfoodbeforeachildcantrulydetermineiftheylikeitornot.Parentsoftenmakethemistakeofstrikingfoodsoffthelistofoptions,assumingtheirchilddoesnotlikeit,whentheyreallyjustneededmoreofachancetogetusedtoit.
Age-AppropriateFoodsfrom6Monthsto3Years
RiceandOtherGrains
Dehydratedricecerealisoftenthefirstsolidfoodaninfantwilltry.Rice-basedfoodsaretypicallyofferedearlyonbecausetheyhaveamildflavor,asofttexture,andalowriskofallergicreaction.Oncericeistoleratedcomfortably,moveontoothergrainslikeoatmealandbarley.DryCheerios(plain),breads,andpastascanstarttobeintroducedaroundtheseven-oreight-monthmark.Aschildrenapproachoneyearofage,theycantoleratemorecomplexdishessuchasgrainspureedwithfruits,vegetables,dairy,orprotein.
FruitsandVegetables
Someexpertsrecommendstartingwithveggiesinsteadoffruitoutofconcernthatthesweetnessoffruitmayoutshinetheappealofvegetables,butIalwaysstartedwithapplesauce.Basicfruitandvegetablepurees,thinnedouttotheproperconsistency,areeasytomakeandloadedwithnutrition.Switchingbackandforthbetweenfruitsandvegetablesisanicewaytoofferpureesanddiversifyflavorofferings.Afterafewmonths,yourlittleonewilldevelopanimpressiverepertoireofproducetoenjoy.Hereisasuggestedorderforintroduction:
Apples,pears,bananasCarrots,butternutsquash,sweetpotatoesPeaches,apricots,plumsPeas,avocados,greenbeans,spinach,beets,potatoes
Dairy
Cow’smilkisnotrecommendedforbabiesuntiltheyreachoneyearofage,butsomedairyproductscanbeintroducedsooner.Experimentwithwholemilkyogurtandcheesesomewherebetweeneightandtenmonths.Iftheyogurtisfruitflavored,makesureyourchildhasalreadybeenintroducedtothattypeoffruit.Asforcheese,mildflavorslikeAmerican,MontereyJack,mildcheddar,andricottaareagoodplacetostart.
Eggs
Eggwhitesposeahigherriskofallergicreaction,sotryacookedeggyolkfirst,somewherearoundeighttotenmonths.Asinfantsapproachageone,giveeggwhitesatry.Onceanypotentialreactionshavebeenruledout,it’sagoforwholeeggs.
MeatandFish
Pureesofmeatslikechicken,turkey,pork,lamb,andevenbeefandbisonaretypicallywelltolerated.Sinceatthisstageyourchild’steetharelimited(ornonexistent),pureewelltopreventchoking.
Astheirtinypalatesadvance,makecoarselypureedconcoctionsofmeats,vegetables,andgrains.Groundmeatrecipeslikeburgers,meatballs,andmeatloafaregreatoptionsandcanbecutintoeasier-to-eatfingerfood.
Fishlikecodandsalmonmaybeacceptablebeforeababyturnsoneyearold,butthestrongflavoroftenprovestobetoomuchformosttinypalates.Allowyourchildtotryitinsmallamountsastheygrow.Shellfishlikeshrimpcarryahigherriskofallergy,so
proceedmorecautiously;considerwaitinguntilyourchildisolderthanoneyearorpossiblylongerifshellfishallergiesornumerousotherfoodallergiesruninthefamily.Ifindoubt,consultyourpediatrician.
WaterandJuice
Asbabieslearntonavigatethekitchentable,theyshouldalsobegettingtheirhandsonasippycup.Trygivingwater(inthepropercup,ofcourse).Babiesarestillgettingplentyoffluidfromtheirbottles,butit’sgoodtogetsomepractice.Juicecanbeintroducedatoraftersixmonths,butkeeptheportionsmodest(approximatelyfourouncesaday).Serveinacup(insteadofabottle)dilutedwithwater.Childrenwhotakeinexcessiveamountsofjuicepileupthecalories,andhavelessinterestintablefoodsandagreaterriskofcavities.
SUGGESTEDAGESFORINTRODUCTIONOFFOODS
AGE GRAINS FRUITS&VEGETABLES EGGS DAIRY PROTEIN
Sixmonths Rice,oatmeal,barley Apples,pears,bananas
Eighttoninemonths Cheerios,pasta,bread Avocados,squash Yolk Yogurt,cheese Beef,pork,poultry
Twelvemonths Toast Greens Whites Milk
Twelvetoeighteenmonths Pizza,bakedgoods Strawberries Wholeeggs Icecream Fish
Eighteentotwenty-fourmonths Bagels Omelets Smoothiesandshakes
Twotothreeyears Sandwiches Quiche Shellfish,peanutbutter*
*Sincepeanutbutterhasahighriskofallergicreaction,workwithyourpediatriciantodecidewhenitmightbebesttointroducetoyourchild.
CommonFoodAllergiesandSensitivities
Foodallergiesandintolerancesarenotthesamething,anditisimportanttoknowthedifferences.Foodallergiesinvolveanadverseimmunesystemreactionthataffectsnumerousorgansystems;intheworstcasestheycanbelifethreatening.Lessseveresymptomsmayincludeupsetstomach,nausea,vomiting,diarrhea,numbness,tingling,hives,andrash.Afoodintoleranceinvolvescompromiseddigestionandmayhavesimilarstomachsymptomsbutdoesnotriskalife-threateningcondition.Inmanycases,childrenwithfoodintolerancesmaybeabletoeatsmallamountsofproblemfoodcomfortably.Childrenmayoutgrowtheseconditionswithageastheirdigestiveandimmunesystemsmature.Childrenunderthreearemostatriskforallergiesandintolerancestomilk,eggs,andpeanuts.Allergiesandintolerancestotreenuts(suchasalmonds,pistachios,andwalnuts),fish,andshellfisharealsopossible.Alwaysbeonthelookoutforout-of-the-ordinaryreactionstofoods.Ifyoususpectyourchildhasafoodallergyorintolerance,getyourpediatricianinvolved.Theywillhelpdeterminewhetherareferraltoanallergistisneeded.
Ifyourchildsuffersfromanallergyorintolerance,theyobviouslyhavetosteerclearofcertainfoods.Thegreatnewsistherearemanyalternativeoptionsreadilyavailable.
No-NoFoodsforLittleOnes
Inadditiontopotentialallergens,thereareafewotherfoodsparentsshouldbemindfuloftohelpkeepkidsonapathtohealthyeating.Someareseriouschokinghazards;otherscarrypotentiallyharmfulfood-bornepathogens.
Chokinghazards:hotdogs,sausages,rawcarrots,wholenuts,popcorn,grapes,cherrytomatoes,largespoonfulsofpeanutbutter,tough/chewymeats*
Potentiallycontaminatedfoods:honey,agave,rawmilk,andotherunpasteurizeddairyandeggs
Achild’simmatureimmunesystemisnotequippedtofightoffpotentialpathogens.Honeymaycarrybotulismspores,andunpasteurized(“raw”)dairymaybecontaminatedwithfoodbugslikesalmonellaandlisteria.Waituntilchildrenareoneyearoldtohavehoney,andavoidrawdairythroughoutchildhood.
PickyEaters
I’vebeeninterviewingexpertsaboutdealingwithpickyeatersforyears,andtherearetimeswhenallthatIhavelearnedgoesoutthewindow!Doyourbest,andwhenallelsefails,takeadeepbreathandletitgo.Don’tgetupandmakesomethingdifferent.Letyourchildtakeownershipanddecidenottoeat—theywon’tstarvetodeathiftheyskipdinneronenight.Allowthemtohavesomeofthecontrol;itwillempowerthem.Believeitornottheywill(almostalways)comearound.
TRYTO
Leadbyexample—parentshavetobewillingtoeatandtrythingstoo.Offeracombinationoffoodsyourchildlikesalongwiththingsthatmaybeabitoutsidetheircomfortzone.Haveadiscussionaboutwherefoodcomesfrom.Gettothefarmers’marketorplantagarden.Makemealtimefun—eat,talk,share.Preparemealstogether.
TRYNOTTO
Freakout!Getnoticeablyfrustrated.Fightovermeals.Usedessertorotherfoodasareward.Insistthatyourchildeateverythingontheirplate.
•FOODPREPARATIONANDSTORAGETIPS•StrategiesforMealPlanning
Alittleplanningcangoalongway.Sitdownforafewminutesovertheweekendandmapoutthemealsyouwanttomake.Consideryourschedule;whenareyouworkinglatethatweekversuswhenyouhavetimetocookmore-involvedmeals.Tomakethingseasieronmyself,Ifollowasimpleframeworkforweeknightdinners.Specificscanchangewiththeseasons,butusingthesetipshelpstakesomeoftheguessworkoutofthedailyburning
question—whatdoImaketonight?
1dayvegetarian1daychicken(grilledinthesummer,roastedinthewinter)1dayfish1daylowprep/noprep(fromthefreezerorslowcooker)1day(Fridaynight)pizza
GroceryShopping:SavingMoneyandGettingItAllDone
Iprefercertaingrocerystoresformeatandfishandothersforthingslikesnacksandproduce,butwhohastimetogotothreestoreseachweek?InthesummermonthsIalsoliketogetouttothefarmers’markettotakeadvantageofallthelocallygrownofferings.Youcanmakeiteasier.Usethesestrategiestohelpgetitalldone:
Useagrocerydeliveryprogramforweeklystapleslikebananas,milk,andpapertowels.Mosthaveadeliveryfee,butyoucanactuallysavemoneybypayingattentiontoper-unitpricingandreducingimpulsepurchases.Pickonelocalfarmers’markettovisitaweek(andbringthekids).Ifyoucan’tfindonenearyou,lookintojoiningaCSAwhereyoucangetaweeklydeliveryoflocalfoods.Alternateweeksatotherstores—stockupwhenyoucantosavemoneyandtime.
StockingaHealthyPantry
Itisaloteasiertocookhealthymealsifyou’vegottherightingredientsonhand.Herearetenpantrystaplestoalwayshaveonhand:
1. Pasta—wholegrainandregular2. Cannedtomatoes3. Honeyormaplesyrup4. Rolledoats5. Flours—all-purposeandwholewheatpastryflour6. Wholegraincereals7. Cannedbeans8. Ricevinegar9. Unsweetenedcocoapowder10. Minidarkchocolatechips
Storage:UsingtheFreezer
Ilovemyfreezer(freezers—Ihaveanextrainthegarage).Storingfoodinthefreezerallowsmetohaveweeknightdinnersatthereadyandholdontotheflavorsofsummerduringthewintermonths.
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Forbestresults,makesureyourfreezerisatthepropertemperatureandusespeciallydesignatedfreezerbagsandcontainerstokeepfoodsfresh.Savetimeandmoneybyfreezingthefollowingitems:
Slicedbread(toasttodefrost)PreparedtraysofmealslikechickenParmandmacandcheeseOvenfries(peel,slice,andblanchpotatoes;drainandfreeze—placeinovenfromfreezer)BabyfoodpureesinsmallcontainersandicecubetraysBerries(cleananddry;placeinanevenlayeronasheetpan;freeze,thenstoreinabag)Cookedpancakes(microwavetodefrost)RawballsofcookiedoughPeeledbananasforsmoothiesPreparedpestoinicecubetraysSoups,stews,tomatosauce,andchili
•NUTRITIONPOINTERSFORPARENTS•Iknowanamazingnetworkofparents.Whetherit’saboutnapping,footwear,pottytraining,oreating,weallshareourexperiencesandworktogethertohelp.Herearejustafewofthequestionsthathavecomeupaboutfeedingandnutrition.
Ifollowavegandiet,butmykidseatsomemeat.Whatisthetruthaboutsoy?Istheresuchathingastoomuch?Doesitaffectadultsandkidsdifferently?
Thesoyissueisabuzzytopic,andIamaskedaboutitfrequently!Ihaveresearcheditalotandsofarcan’tfindanyreliableevidencetosupportthatitwouldbedangerousforkidsoradultsintheamountsthattheytypicallyeat.Soymadethelistofsuperfoods—twice—edamameandtofu.It’sanexcellentproteinsource;ithasallthesameproteinbuildingblocksthatanimalproteindoes,withoutthecholesterolandunhealthyfats.Irecommendchoosingorganicsoyproductsthemajorityofthetime.
Whenyouaretransitioningtotablefood,whatdoesadayofcompletenutritionlooklike?Howmuchshouldbabiesbeeatingtablefood?
Untilbabiesareoneyearold,theirprimarysourceofnutritionisfrombreastmilkorformula.Butyoustarttablefoodsearlytohelpgetthemphysicallyandbehaviorallyusedtoeatingallthedifferenttypesofsolids.Howmuchwillvaryforeverychild,butideallybytwelvemonthsofage,theyarecomfortablewithfruits,veggies,cheese,yogurt,cereals,bread,pasta,andmeats.Howmuchisreallyuptothem—ifthetablefoodsseemtobesatisfyingthem,youcanbackoffonsomeofthebottlefeedings.
Asyouknow,onceallergieshavebeenruledout,theycanswitchtocow’smilkaroundageoneaswell.
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Somewherearoundtheone-yearmark,theyshouldbecomfortablewithenoughtablefoodstohavethreemealsadayinadditiontotwoorthreebottles(mostlikelyinthemorningandevening).Oneofthosebottlesmayeventuallyturnintoatablefoodsnack.Byagethree,theyaretypicallyoffthebottlesandonascheduleofthreemealsandtwo(ish)snacksaday.
Someideasforaone-year-old:
Breakfast:fruit,toastorpancake,maybesomeyogurt
Lunch:pasta,oracut-upsandwichandsomesoup(yogurtorfruitcouldgoheretoo)
Dinner(similartolunch):pasta,rice,protein,vegetables(whateverthefamilyishaving)
WhatdoIdoifIcan’tgetmykidstodrinkmilk—withoutchocolateinit?!
Suchapopularquestion!Wemadearuleatmyhouse—milkwithdinnerandtwonightsaweekitcanbechocolate.Ifit’schocolatemilk,thenfruitfordessert(nootheroptions)—thishasseemedtocreateanicebalance.Andifit’sbeenasugar-filledday,Iputthekiboshonitimmediately.Iftheyreallydon’tlikeitorhavetroubledigestingit,dairy-freealternativeslikesoy,almond,andcoconutmilkmightbeworthtrying;theyarefortifiedtohavethesameamountofcalciumandvitaminDascow’smilk.Ifallelsefails,homemadechocolatemilkallowsyoutocontroltheamountofaddedsugar.Betteritcomefromsomethingwithalotofnutrients(likemilk)thanfromcandyandotherjunkfood.
Mykidsliketo“snack”throughoutthedayandendupeatingsmallermeals—isthisacceptablethewayitisforgrown-ups?
Itis—aslongasthesnacksarehealthyonesandtheyarestilleatingmeals.Focusonsuperfoodslikeapples,berries,yogurt,cheese,peanutbutter,andwholegrains.Snackingisvitalforkeepingenergylevelshigh(justlikeforadults).It’sjustourjobtokeepaneyeontheirsnacking.We’veallbeentherewhentheysnackedtoomuchanddon’twantanactualmeal—aslongasthisdoesn’thappenallthetime,you’reingoodshape.
Mykidsarefairlythinandtypicallyinthelowerpercentilefortheirheight/weightatourcheckups.WhatcanIdoto“fatten”themup?Milkshakes,etc.?
Theoccasionalmilkshakeistotallyfine,butifweightgainiswarranted,youwantthemtogaintherightkindofweight.High-caloriesuperfoodsarethewaytogo—peanutbutter,cheese,granola,smoothieswithfruitandyogurt,evendisheslikespaghettiandmeatballs—allgood!
Mykidsalwayswantjuice!Howmuchistoomuch?
Trytocapitatfourouncesaday—tops!Alwayschoose100percentfruitjuiceanddilutewithwatermostofthetime(juiceboxeswillhappen,butdilutewithwaterwhenusingcups).Ifwaterisn’tcuttingitforthem,tryflavoringitup
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byaddingcitrus,melon,berries,whatevertheylike—evenasplashofplainseltzerwateroraddinganicecubemightaddtheexcitementtheywant.
Isorganicreallyabetteroptionandworththeextracost?
There’snoneedtobuyallorganicsuperfoods.Organiccanbebetter,butitisnotalwaysworththeextramoney.IgetasmuchasIcanatthefarmers’market(doesn’thavetobeorganicifit’sthatlocal).WhenatthegrocerystoreIrelyontheEnvironmentalWorkingGroup’sDirtyDozenandCleanFifteentohelpmedecidewhat’sworthit.Forexample,applestendtocarryahighlevelofpesticideresidues,sobuyingorganicisagoodchoice.Ontheotherhand,superfoodslikeavocadosandsweetpotatoestendtobemuchlesstroublesome.Learnmoreatewg.org/foodnews.
DoIneedtoworryaboutsodiuminmychild’sdiet?
Sodiumisanimportantnutrientforawidevarietyofbodyfunctionsincludingfluidbalanceandmusclecontraction.Littlebodiesneedsodiumbutonlyabout1,000milligramsperday;checklabelstomakesureyourkidsaren’tgoingoverboard.Asageneralrule,themorewholefoods(andlessprocessedones)inyourchild’sdiet,thelessyouhavetoworryaboutallthataddedsodium.
Mysonhasanatrociousdiet.Heeatsveryfewfoods.Nomeats,noveggies,onefruit.Ijustgowithithopingthatonedayhewillchange;Idon’twanttoscarhimwhenitcomestomealtime.Anyadvicetohelp?
IwishIhadaneasyanswer,butthereisnone.Butyouarenotalone!WhatIcansayisdon’tgiveup.Keeptryingtointroducenewthingstohim.Itcantaketenormoreexposurestoafoodforachildtotrulydeterminetheyaren’tafan—andevenafterthat,theymaychangetheirmindafewyearsdowntheroad.Lookatthefoodsheiscurrentlychoosingfromandseewhereyoucanmakesmallchanges.Fightingaboutitcertainlywon’thelp,butturningablindeyeandhopinghewillchangemightnoteither.Youcan’tforcehim,butyoucanprovidethetools.Asyouknow,kidsliketotakeownershipofthings;seeifyoucanchannelthatintothekitchen.Allowhimtoparticipateintheshoppingandprep.Startwiththefoodshewilleat,andthenexploresomenewthingstogether.
Mychildhasapeanutallergy;herefusestotrythealmondorsunbutter.
I’mahugefanofsoynutbutter;ithasabettertexture.Addsomehoneyandcinnamonforextraflavor.Thankfullymostschoolsarenut-free,soallparentsareinthesameboatforlunches.Creamcheeseandjellyhasbeenpopularformygirls’lunchboxeslately.
T
2TheSuperfoodIndexandMust-HaveKitchen
Toolsherearealotofthingsthatcanmakeafood“super.”Nutritionisofcourseimportant,
butsoarethingslikevariety,taste,andseasonality.Encouragingadietrichinsuperfoodshelpskidsgrowtolovehealthyfoodsandknowandappreciatewheretheycomefrom.Thesefiftyfoodscontainthenutrientsthatgrowingbodiesneed,andprovidetheminthemostcolorfulandtastiestofways.Superfoodsalsodon’thavetobeexpensiveorhardtofind.Alloftheseitemsarereadilyavailableatthelocalfarmers’marketorgrocerystore.
Here’smylistofamazingsuperfoodsalongwithsomecreativeuses,age-appropriateguidelines,andrecipeswheretheyarefeatured.Intherecipechapters,allsuperfoodsareidentifiedinbold.
•1.APPLES•Oftenafirstfruitforbabiestotry,applesarefulloffiber,vitaminC,andantioxidants.Littleonesloveapplesforsnackingorwhirledintoapplesauce—anaturallysweettreat.Takethekidsapplepickingsotheycanseeexactlywherethesegorgeousfruitscomefrom.
WAYSTOENJOY
SlicedanddippedinyogurtBakedwithcinnamonPressedinagrilledcheesesandwich
Recipes:PerfectApplesauce,Slow-CookerPulledPork
•2.AVOCADOS•Avocadoscontainheart-healthymonounsaturatedfatsaswellasvitaminC,vitaminK,folate,andpotassium.Thiscreamygreenfruit(yes,it’stechnicallyafruit)alsocontainslutein,aphotochemicalthatbenefitsthedevelopmentofhealthyeyes,skin,andhair.Littleonesloveguacamole—getthemstartedaroundsevenoreightmonthsofage.Itgetsalittlemessy,butit’stotallyworthit!
WAYSTOENJOY
MixedintosalsaMashedasasandwichspreadDicedandsprinkledoverrice
Recipe:GuacforAllAges
•3.BANANAS•Oftenusedasoneoftheveryfirstsolidfoodsforbabies,bananasprovidevitaminsandmineralslikevitaminB6andpotassium—bothvitalforhealthymuscles.Thenaturallysofttextureandsweetflavorputsthematthetopofthefavoriteslistforbothkidsandparents.Bananasarealsohighinsolublefiber,whichmayconstipatesomeinfants,soproceedwithcautionwhenintroducingthistastyfruit.
WAYSTOENJOY
FrozenandblendedintoacreamytreatBakedintobreadsandmuffinsDippedinchocolateandfrozenonastick
Recipes:RoastedBananaswithCinnamon,Banana“IceCream,”Maddy’sCreamyDreamyBananaShake,Mango-BananaAlmondMilkSmoothie,GrapeSalsa,BananaChocolateChipBread,SpoonableSmoothie,YogurtSundaes
•4.BEANS•Packedwithfiberandprotein,beansaresoft(easyonthegums)andappealingasfingerfood.Cannedordried,you’llfindlotsofothernutrients,includingcalcium,zinc,andiron.Beanscanpromoteagassystomachforkids(justliketheydoforsomeadults),soconsiderwaitinguntiltheyareclosertoeightmonthsandintroducethemgradually.
WAYSTOENJOY
MashedintohummusAddedtosoupsformoreproteinMixedwithcornforasidesalad
Recipes:VegetableandBlackBeanQuesadillas,GrandmaLori’sBakedBeans,WhiteBeanSandwichSpread
•5.BEETS•Wonderfulforeyehealthandfulloffiberandpotassium,beetsbenefitmuscles,skin,andtheneurologicalsystem.Theirearthyflavorisanacquiredtasteforsome,sogetbabiesstartedonthemearlyon.Roastingbringsouttheirnaturalsweetnessandmakesavibrantredmixturethatkidsgetexcitedtodiginto.
WAYSTOENJOY
SlicedthinandbakedaschipsCookedandwhirledintoasmoothiePickled(Really!Tryit.)
Recipes:RoastedBeets,RoastedRootVegetables
•6.BELLPEPPERS•ItsurprisesparentstolearnthereismorevitaminCinabellpepperthananorange.Thesweetandjuicyflavormakesthemmunchableontheirown,plusthey’regreatfordippinginhomemadedipsandsaladdressings.Peppersalsohavehighwatercontent,sotheyhelpkeeplittlebodieshydrated.Theouterskinisalittletough,sorawpeppersarebestforkidswithafullmouthofteeth.
WAYSTOENJOY
SlicedanddippedinhomemadedressingordipStuffedwithriceandgroundturkeyDicedandspeckledonpizza
Recipes:VegetableandBlackBeanQuesadillas,VeggieKebabs,Three-CheesePizza,VeggieScramble
•7.BERRIES•Blueberries,raspberries,blackberries,strawberries,andcranberriesareallfilledwithantioxidantscalledanthocyanins.Theyprotectbloodvesselsandthenervoussystemandimproveeyesight.BerriesalsooffervitaminCforskinhealthandvitaminKforhealthybonesandcirculation.Strawberriesareconsideredahigh-allergenfood,somostpediatriciansrecommendwaitingtointroducethemuntilchildrenareatleastoneyearold.
WAYSTOENJOY
DrizzledwithhoneyandadollopofwhippedcreamFrozeninsmoothiesandfrozenyogurtAddedinorontopofpancakesandwaffles
Recipes:Cranberry-LimeGranita,MixedBerryPiePockets,Fruit-BurstIcePops,Strawberry-KiwiFruitLeather,GrapeSalsa,Blueberry–GreekYogurtMiniMuffins,Nut-FreeGranola,FrenchToastStickswithBlackberrySauce,SpoonableSmoothie,YogurtSundaes
•8.BISON•
Oneoftheleanestproteinoptionsaround—lowinfatbuthighinflavor.It’salsoanexcellentsourceofmineralsironandzinc.Groundbisonisthemostreadilyavailable,andmostlargechaingrocerscarryit.Youmaybeabletofindsteaksandtenderloincutsatthefarmers’market.
WAYSTOENJOY
HandmadeburgersandmeatballsQuickandeasytaconightMixedwithmarinaraformeatsauce
Recipe:BakedBisonMeatballs
•9.BROCCOLI•Highinfiberandvitamins,broccoliboastscell-protectingantioxidantsplusafuntreelikeshapethatkidslovetogettheirtinyhandson.Thestrongflavormightnotappealtosmallbabiesrightaway,buttoddlersgrowtolovethisnourishingsuperfood.
WAYSTOENJOY
Tossedbroccolisalad:rawwithraisins,cheese,andalittlecrispybaconRoastedwitholiveoil,salt,andpepperSteamedwithlemonandseasalt
Recipes:VegetableandBlackBeanQuesadillas,ParmesanRoastedBroccoliwithBrownRicePasta,MacandCheesewithVegetablesandChicken,DeconstructedBroccoliandTofuStir-Fry,VeggieScramble
•10.BROWNRICE•Thiswholegrainpacksinmoretummy-pleasingfiberandproteinplustentimesmoreenergy-producingBvitamins(niacin,thiamin,andB6)comparedtowhiterice.Onehalfcupofcookedbrownricehas108caloriesandaheftydoseofiron—4percentofthedailyrecommendationforinfantsagesseventotwelvemonthsand6percentforchildrenagesonetothreeyears.Italsocomesinmanyforms—brownricecrackers,breads,andpasta.
WAYSTOENJOY
Stir-friedwithegg,soysauce,andveggiesTossedwithbeansandfreshherbsSlow-cookedwithmilkandcinnamon
Recipes:ParmesanRoastedBroccoliwithBrownRicePasta,BrownRicewithRoastedCarrots,CheesyRicewithPeas,Slow-CookerCoconutRice,DeconstructedBroccoliandTofuStir-Fry
•11.BUTTERNUTSQUASH•Thiswintersquashisatruesuperfood.LoadedwithvitaminAtobenefitskinandvision,“BNS”(aswecallitinmyhouse)alsocontainsvitaminC,energyboostingBvitamins,andheart-healthypotassium.Itisabsolutelydeliciousroastedwithalittleoliveoil,salt,andpepper.Onehalfcupofcookedsquashhas40caloriesand1gramofprotein.Itsbrightorangecolormeansit’sburstingwithbeta-carotene—acell-protectingantioxidant.Thiswasafirstveggieforbothmygirls,andtheyloveittothisday.
WAYSTOENJOY
RoastedandmashedPureedintosauceandsoupDiced,boiled,andtossedwithpastaandParmesan
Recipes:ButternutSquashPuree,OrangeCrush,Charlie’sPennewithButternutSquashSauce
•12.CARROTS•Carrotsprovideallkindsofnutrientsimportantforgrowthanddevelopment,immunity,andvision.Babiesasyoungassixmonthslovethesweetflavorandsofttextureofcookedcarrots.Believeitornot,itisactuallytruethateatingtoomanyoftheserootveggiescanturnababy’sskinorange!Thereisnoneedforalarm;itiscompletelyharmlessandwillquicklyresolveafterafewdaysoncefewercarrotsareconsumed.
WAYSTOENJOY
JuicedwithfruitsandveggiesShreddedincupcakes,muffins,andpancakesSautéedwithbutterandfreshdill
Recipes:OrangeCrush,CarrotMarinaraSauce,Watermelon-Pineapple-CarrotJuice,RoastedRootVegetables,BrownRicewithRoastedCarrots,MacandCheesewithVegetablesandChicken,PeanutButterSpaghetti,EasyChickenSoup,Slow-CookerLentilSoup,EggSaladSliders
•13.CHEESE•Cheesehassomuchtooffergrowingbodies!Itprovidesproteinplusbone-buildingcalcium,vitaminD,andphosphorus.Infantscantypicallystarteatingcheesearoundeighttoninemonthsofage;mildflavorslikeMontereyJackandAmericanaretypicallytoleratedbest.
WAYSTOENJOY
Stirredupmacandcheese(cookedpasta,shreddedcheddar,splashofmilk)
Bakedmozzarellasticks(stringcheeserolledineggandpanko)Sprinkledbytinyfingersonpizzaandflatbread
Recipes:Charlie’sPennewithButternutSquashSauce;VegetableandBlackBeanQuesadillas;ParmesanRoastedBroccoliwithBrownRicePasta;ZucchiniFlatbread;MacandCheesewithVegetablesandChicken;CheesyRicewithPeas;Three-CheesePizza;WholeGrainChocolateCupcakeswithCreamCheeseandMascarponeFrosting;ArugulaPestoPasta;BuzzBurgers;CrispyChickenFingerswithMagicalHoneyMustard;VeggieScramble;Lemon-RicottaCookies;TurkeyandCheesePanini;Paris-InspiredOmelet;Maddy’sSpecialEggSandwich;Ham,Cheddar,andBasilQuicheCups
•14.CHICKEN•Chickenprovidesleanproteinforgrowingmuscles.Itsmildflavormakesitagoodchoiceforinfantsjustgettingstartedwithmeatsandotherprotein-richsolidfoods.Contrarytopopularbelief,themajorityofthefatinflavorfuldark-meatchickenisthehealthy,polyunsaturatedkind.
WAYSTOENJOY
SoupsandstocksSplitbone-inbreasts—roastedwitholiveoil,salt,andpepperCrispybakedchickenfingers
Recipes:MacandCheesewithVegetablesandChicken,EasyChickenSoup,ChickenThighswithSweetPotato,CrispyChickenFingerswithMagicalHoneyMustard
•15.COCOA•Yes,darkchocolateisasuperfoodthankstotheantioxidants,fiber,andironfoundincocoapowder.Chocolatedoeshavetheaddedsugar,ofcourse,sogivethekiddosdarkchocolateinmoderation.
WAYSTOENJOY
HomemadesaucesandpuddingsChocolate-dippedfruitMinichipssprinkledoverpancakes
Recipes:ClementineDippers,WholeGrainChocolateCupcakeswithCreamCheeseandMascarponeFrosting,BananaChocolateChipBread,Chocolate-DippedPretzels,Nonni’sChocolatePudding,HotChocolate
•16.COCONUTS•
Anincrediblyversatilefruit,richandcreamycoconutmilkcanbeusedasacookingliquidforriceandnoodledishes.Boxedcoconutmilk(greatforsmoothies)isfortifiedwithcalciumandvitaminD,andnutrient-richcoconutwaterisanaturalsourceofelectrolytes(sodiumandpotassium).Therearesomequestionsastowhetherthosewithtreenutallergiescaneatcoconuts(whicharetypicallyrecognizedasfruits),socheckwithanallergistifthereareanyquestions.
WAYSTOENJOY
ToastedingranolaFreezecoconutwaterintoicecubesandaddtosmoothiesPourcoconutmilkascookingliquidforgrains
Recipes:Nut-FreeGranola,Slow-CookerCoconutRice,SpoonableSmoothie
•17.CORN•Didyouknowcornisactuallyawholegrain?Itisfulloftheantioxidantzeaxanthin,whichbenefitsvision,plusitcontainssmallamountsofproteinandfiber.Whetheryouoptforpopcornorcornonthecob,cornhelpstobrightenupadinnerplate—kidsjustloveit!Popcorncanbeachokinghazard,sosavethatforthekiddosagestwoandup,butyoungerkidscanhappilychomponfreshcobsandkernels.
WAYSTOENJOY
MixedwithpeppersandtomatoesforcornsalsaAddedkernelstocornmuffinsSprinkledwithcheeseandfreshherbs
Recipes:SummerSquash“Pasta,”VegetableandBlackBeanQuesadillas,VeggieKebabs,RealMicrowavePopcorn,EasyChickenSoup
•18.CUCUMBER•Cukesmakeafreshsnackorasimplesidesalad.Theyarelowincaloriesbuthighinwater—veggieslikethishelpkeeplittleoneshydrated.Wegrowlotsinourgarden;thekidslovetopickandeatthemrightthereinthebackyard.Peelofftheskinfortinyones,topreventachokinghazard.
WAYSTOENJOY
SlicedanddunkedintoicewaterSlicedandcombinedwithsoysauceandsesameseedsJarredhomemadepickles
Recipes:CucumberswithHomemadeRanchDressing,PeanutButterSpaghetti
•19.EDAMAME•Soybeansarefulloffiber,iron,andvitaminsAandC.Thisplant-basedsourceofproteinmakesaneasyweeknightsidedish.One-halfcuphas88caloriesandawhopping10gramsofprotein.Pureeforbabies,andlettoddlerseatthewholebeansasfingerfood.
WAYSTOENJOY
SteamedinthepodswithsaltMashedintoasandwichspreadTossedinstir-fry
Recipe:WholeGrainPitaChipswithEdamameHummus
•20.EGGS•Eggwhitesandyolksarefilledwithprotein.TheyolkalsocontainsvitaminsAandD,aswellasomega-3fatsforthebrain,eyes,andskin.Eggwhitescarryahigherriskofallergicreaction,sointroducethemseparatelyfromyolkstobabies.
WAYSTOENJOY
Hard-boiledasasnackBakedquicheandfrittataScrambledbreakfastburrito
Recipes:MixedBerryPiePockets;WholeGrainPancakes;Blueberry–GreekYogurtMiniMuffins;WholeGrainChocolateCupcakeswithCreamCheeseandMascarponeFrosting;Charlie’sDoublePumpkinMuffins;FrenchToastStickswithBlackberrySauce;BakedBisonMeatballs;Panko-BreadedFishSticks;VeggieScramble;Lemon-RicottaCookies;Paris-InspiredOmelet;EggSaladSliders;Maddy’sSpecialEggSandwich;Ham,Cheddar,andBasilQuicheCups
•21.GRAPES•Grapesholdlotsofnutrientsandantioxidants,plusasweetandjuicyburstthatyoungstersadore.Wholegrapesareachokinghazard,socutthemupbeforeserving.Anddon’tcountoutdriedgrapes—naturallysweetraisinsareanutritiousadditiontomuffinsandoatmeal.
WAYSTOENJOY
FrozenanddunkedinyogurtThreadedonskewerswithgrilledchickenRoastedandspoonedintophyllocups
Recipes:Fruit-BurstIcePops,GrapeSalsa,CinnamonRollOatmeal
•22.GREENBEANS•Infantslovethisgreenveggiepureed,andtoddlerslovegreenbeansfordipping.InadditiontovitaminslikeK,C,andA,thesebeansalsohaveabout1milligramofironpercup—that’smorethan10percentofthedailyrequirementforyoungchildren.
WAYSTOENJOY
FreshfromthegardenWrappedinbundleswithbaconorhamStir-friedwithshrimp
Recipes:GreenBeanswithHomemadeFrenchDressing,EasyChickenSoup
•23.HERBS•Freshherbsaddcolor,flavor,andnutrientstoallkindsofrecipes.Childrenlovemildflavorslikedill,parsley,thyme,andbasil.Introducefoodsfleckedwithgreenfromtheverybeginningsokidsgrowintolearninggreenfoodsarenothingtobeafraidof.
WAYSTOENJOY
Pureedpesto—anyherbwilldoInfusedwaterFlavoredmarinades,soups,sauces,anddips
Recipes:SmashedPotatoeswithFreshDill;CucumberswithHomemadeRanchDressing;EasyChickenSoup;BakedBisonMeatballs;Slow-CookerLentilSoup;WhiteBeanSandwichSpread;Paris-InspiredOmelet;EggSaladSliders;Ham,Cheddar,andBasilQuicheCups
•24.HONEY•Thisnaturalsweetenercontainsmineralsandantioxidants.Drizzlesomeontoastoroatmealandusetosweetenuphummusandotherdips.Honeyshouldnotbegiventochildrenlessthanoneyearoldduetotheriskofbotulism.
WAYSTOENJOY
Honey-glazedvegetablesDrizzledovermuffins,waffles,andpancakesNaturallysweeteneddippingsaucesandsaladdressings
Recipes:GreenBeanswithHomemadeFrenchDressing,Strawberry-KiwiFruitLeather,Dressed-UpFrozenWaffleswithPearsandHoney,WholeGrainPitaChipswithEdamameHummus,BananaChocolateChipBread,PeanutButterSpaghetti,
RoastedSalmon,CrispyChickenFingerswithMagicalHoneyMustard,YogurtSundaes
•25.KALE•Thisnewlypopulargreenleafyvegetablecanbeturnedintosoup,salads,andevencrunchychips.KalecontainsoodlesofvitaminK,plusiron,potassium,calcium,andfolateforhealthybones,muscles,andnerves.Itcanbealittlebitter,somixwithmildfruitsandveggiesforbabiesandadvancetoplainastheygrow.
WAYSTOENJOY
BlendedintosmoothiesFinelychoppedandsprinkledlikeparsleyWiltedintosoup
Recipes:GreenMachine,KaleChips
•26.LENTILS•Thisnutritiouslegumeisforeigntomostfamilies,butit’stotallyworthgivingitatry!Kidslovethesoftchewandmildflavorofthishigh-proteinpowerhouse.Pureeforbabiesbetweennineandtwelvemonthsofage.
WAYSTOENJOY
HomemadeveggieburgersTossedwithriceAddedtosouporsaladtoboosttheprotein
Recipe:Slow-CookerLentilSoup
•27.MAPLESYRUP•Alongwithhoney,maplesyrupisawonderfuloptionforalessprocessedsweetener.Itstillhasthesamecaloriesassugar,somakesureportionsaremodest.Itissupersweet,soalittlegoesalongway.Whatkiddoesn’tlovemaplesyruponoatmeal,pancakes,andFrenchtoast?
WAYSTOENJOY
MixedintooatmealDrizzledonplainyogurtAlessprocessedsweetenerforbaking
Recipes:WholeGrainPancakes,Blueberry–GreekYogurtMiniMuffins,Nut-FreeGranola,FrenchToastStickswithBlackberrySauce,BananaChocolateChipBread,
GrandmaLori’sBakedBeans,RoastedSalmon,YogurtSundaes
•28.MELON•Whetheritiscantaloupe,honeydew,orwatermelon,youreallycan’tgowrong.Funcolorsandsweetflavorsmeankidscan’tgetenough.Antioxidantslikebeta-caroteneandlycopenebenefitcellhealthandeyesight.
WAYSTOENJOY
JuicedwithlemonandappleWhirledintosmoothieswithberriesandfreshlimeStackedmelonballsas“snowmen”
Recipes:Watermelon-Pineapple-CarrotJuice,Fruit-BurstIcePops,GrapeSalsa,YogurtSundaes
•29.MILK•Milkisanexcellentsourceofmuscleandbone-buildingnutrientslikeprotein,vitaminD,andcalcium.Childrencanstartdrinkingcow’smilkafterageone.Wholemilkistypicallythebestchoicebecauseitprovidestheextrafatthatadevelopingbodyneeds.Theswitchcanbemadetolowerfatmilk(1percentor2percent)oncethechildturnstwo.Onecupofmilkprovidesabout100IUofvitaminD.Kidsagesnewborntotwelvemonthsneed400IUperday,whilekidsonetothreeyearsneed600.MilkisalsorichinvitaminB12andriboflavinforDNAformationandenergymetabolism.
WAYSTOENJOY
HomemadeflavoredmilkHeatedcookingliquidforriceandoatsWhipped-upmilkshakes!
Recipes:Maddy’sCreamyDreamyBananaShake,WholeGrainPancakes,MacandCheesewithVegetablesandChicken,Blueberry–GreekYogurtMiniMuffins,WholeGrainChocolateCupcakeswithCreamCheeseandMascarponeFrosting,BreakfastQuinoawithCherries,Charlie’sDoublePumpkinMuffins,FrenchToastStickswithBlackberrySauce,CinnamonRollOatmeal,Nonni’sChocolatePudding,Lemon-RicottaCookies,HotChocolate
•30.OATS•Thiseasy-to-cookwholegraincontainsvitamins,protein,andheart-healthysolublefiber.Useittomakeotherkidfavoriteslikegranolaandcookies.Pureeandthinoutwithwater,breastmilk,orformulaforbabies.
WAYSTOENJOY
No-bakebreakfastcookieswithdriedfruit,oats,andpeanutbutterBakedoatmealchocolatechipcookiesAddedtopancakemix
Recipes:Baby’sFirstOatmeal,Nut-FreeGranola,CinnamonRollOatmeal
•31.ORANGES(ANDOTHERCITRUS)•VitaminCistheobviousnutrientinthiscategory,butthereisalsolotsofhunger-fightingfiber.Littlepalateslovethepucker-producingacidityfromcitrusfruitslikeoranges,grapefruit,lemons,andlimes.Clementinesareperfectfortinyhands;foraspecialtreat,dipsegmentsindarkchocolate.
WAYSTOENJOY
SqueezedOJSimmeredcitrusmarmaladeMarinadedchickenandfish
Recipes:GuacforAllAges,QuickSautéedPeas,PeachFreezerJam,GreenBeanswithHomemadeFrenchDressing,ParmesanRoastedBroccoliwithBrownRicePasta,Cranberry-LimeGranita,MixedBerryPiePockets,GrapeSalsa,CucumberswithHomemadeRanchDressing,VeggieKebabs,ClementineDippers,Blueberry–GreekYogurtMiniMuffins,CheesyRicewithPeas,FrenchToastStickswithBlackberrySauce,ArugulaPestoPasta,WholeGrainPitaChipswithEdamameHummus,LemonShrimp,RoastedSalmon,Peach-SwirlYogurt,Lemon-RicottaCookies,WhiteBeanSandwichSpread,TropicalMilkShake
•32.PASTA•Quitepossiblyeverykid’sfavoritefood,pastaisenrichedwithnutrientsincludingBvitaminsandiron.Thiscarbohydrate-richfoodisexcellentfuelforactivelittleones.Wholegrainversionsshouldalsobeintroducedearlysochildrencanacquireatasteforthem,butstartoutwithtraditionalpastaatabouteightmonthsofagebecauseitiseasiertodigest.
WAYSTOENJOY
Cookedtortellini+saladdressing=pastasaladTwirledwholewheatpastawithgarlic,lemon,andshrimpBakedincasseroles
Recipes:Charlie’sPennewithButternutSquashSauce,ParmesanRoastedBroccoliwithBrownRicePasta,MacandCheesewithVegetablesandChicken,ArugulaPestoPasta,PeanutButterSpaghetti
•33.PEACHES•Peachesandotherstonefruitlikeplumsandapricotshavefiber,vitaminC,andvariousantioxidants.Sincetheyhavesuchashortseason,buythematthefarmers’marketinthesummerandfrozeninthewinter;theyarejustashealthythatway.Peeled,boiled,andpureedpeachesmakeavelvety-smoothbabyfoodforsix-toeight-month-oldbabies.
WAYSTOENJOY
ChoppedwithcerealandmilkEnjoyedsoloasasnackGrilledwithalittleicecream
Recipes:PeachFreezerJam,PeachyParfaits,Peach-SwirlYogurt,SpoonableSmoothie
•34.PEANUTBUTTER•Thisclassickidfoodisfilledwithheart-healthyfats,protein,fiber,andvitaminE.Peanutsalsocontainniacin,whichisgoodforenergyproduction.ItisgreatforagoodoldPB&Jorwhiskintodipsandsauces.Peanutbutterdoeshaveahighallergyrisksoholdoffongivingittokidsuntiltheyarearoundthetwo-yearmark.Ideally,lookforanaturalpeanutbutterwithonlypeanutsandsaltontheingredientlist.Forthosewithfoodallergies,soy-nutbutterandsunflowerseedbutteraretastyalternatives.
WAYSTOENJOY
Rolled-upPB&JpinwheelsmadewithwholegraintortillasStuffedinFrenchtoastSwirledintocookedoatmeal
Recipes:PeanutButterSpaghetti,HomemadePeanutButter
•35.PEARS•Atrulyunderappreciatedfruit,pearsareaserioussourceoffiberandvitaminK.Infantslovethemildlysweetflavorwhenpureed.Forolderkids,tuckapearintheirlunchboxorservewithcheeseandcrackersasanafter-schoolsnack.
WAYSTOENJOY
Simmerintopearsauce!RoastedanddrizzledwithhoneyDrieduntilsupersweetandchewy
Recipes:Dressed-UpFrozenWaffleswithPearsandHoney,YogurtSundaes
•36.PEAS•Kidslovetomunchonpeasmixedwithriceandpastaorsoloasasidedish.Peasofferlotsofproteinandfiber,plusironandzincforhealthybloodandimmunesystemfunction.Theypureebeautifullyforkidssixtosevenmonthsold.
WAYSTOENJOY
Steamed,smashed,andspreadonbreadAddedtopastasandsouptoboosttheproteinandfiberDefrostedfrozenpeas+chickenbroth+ablender=peasoup
Recipes:GreenMachine,QuickSautéedPeas,CheesyRicewithPeas,EasyChickenSoup,PorkandPotatoes
•37.PINEAPPLE•PineappleoffersplentyofvitaminCplusamineralcalledmanganeseforhealthybones.Pineapplealsocontainsanenzymecalledbromelain,apotentanti-inflammatory.
WAYSTOENJOY
MixedintoyogurtandgranolaDriedasasweetandchewytreatFrozeninasmoothie
Recipes:Watermelon-Pineapple-CarrotJuice,Fruit-BurstIcePops,GrapeSalsa,SpoonableSmoothie
•38.PORK•Cutsofporklikechopsandtenderloinarehighinproteinandlowinfat.TheyhavemoreBvitaminsthanothertypesofmeat.Themildflavoralsoappealstomanyyoungsters,soit’sagoodmeattoservetobabiesearlyon.
WAYSTOENJOY
GrilledandslicedfortacosandquesadillasStir-friedporkfriedriceAddedtomeatballs
Recipes:PorkandPotatoes;TeriyakiPorkTenderloin;Slow-CookerPulledPork;Ham,Cheddar,andBasilQuicheCups
•39.POTATOES•Potatoescontainfiber,protein,iron,andvitaminC(yes,thereisvitaminCinpotatoes).
Theyarefreeoffatandcholesterolandcontainmorepotassiumthanbananas,broccoli,andspinach.Enjoypureedforinfantsorroastedasfingerfoodfortoddlers.
WAYSTOENJOY
StuffedbakedpotatoesSauteedpotatopancakesAddedtoomeletsandquiche
Recipes:SmashedPotatoeswithFreshDill,CrispyOvenFries,RoastedRootVegetables,PorkandPotatoes
•40.PUMPKIN•Thisunderutilizedsquashmakesabeautifulholidaypiebutcanalsobeusedforsoups,sauces,andpuddings.ItishighinvitaminAandantioxidantslikebeta-caroteneandhasamildflavorthatmakeskidsswoon.Pureeforinfantsorroastandmashforolderbabies.Don’tforgetabouttheseeds—they’reatastysourceofiron.
WAYSTOENJOY
PureedandaddedtopancakesandFrenchtoastPumpkinmousse=pumpkinpureefoldedintowhippedcreamRoastedpumpkinseeds
Recipe:Charlie’sDoublePumpkinMuffins
•41.QUINOA•Thisingredient,pronouncedkeen-wa,canbecookedlikeoatsorrice.Itlookslikeagrainbutisactuallyaseed,makingithigherinprotein.Itisalsogluten-freeandhighiniron,fiber,folate,andmagnesium.
WAYSTOENJOY
FormedintoquinoaburgersMixedwithblackbeansandveggiesCookedwithbrothormilkforextraflavor
Recipe:BreakfastQuinoawithCherries
•42.SEAFOOD•(Cod,Salmon,andShrimp)
InJune2014,theFDArevisedrecommendationsandincreasedtheamountoffishthatbothpregnantwomenandchildrenshouldbeeating.Fishlikecod,salmon,andshrimparehighinproteinandagoodsourceofomega-3fatsthatarevitalforbraindevelopment.
Theyarelowinmercury,atoxinthatcanhaveanegativeeffectonchildrenandadultsalike.SalmoncontainsvitaminD,whichmanyyoungstersarelacking.Themildflavorofcodmakesitaperfectstarterseafoodforbabiesandtoddlers.Ingeneral,fishistypicallysafetointroducetobabiesbetweennineandtwelvemonths,butholdoffuntiltwoyearsforshellfishlikeshrimpandlobster,sincetheyhaveahigherriskofallergicreaction.
WAYSTOENJOY
CannedsalmonforburgersPoachedorsautéedwithfreshherbsBakedinparchmentwithfreshveggies
Recipes:Panko-BreadedFishSticks,LemonShrimp,RoastedSalmon
•43.SPINACH•Thispowerfulgreenveggieisfilledwithalonglistofnutrients,includingvitaminsA,C,andK,plusmineralslikeiron,calcium,andzinc.Kidsofallagescanenjoy;itisjustasdeliciousasapureeasitisapizzatopper.
WAYSTOENJOY
MixedintohotorcoldspinachdipWiltedintopastaSteamedwithfreshlemon
Recipes:Spinach-YogurtPuree,GreenMachine,VegetableandBlackBeanQuesadillas,VeggieScramble
•44.STOCKS•Whetheritischickenorvegetable,keepnutrient-richstocksandbrothsonhandtomakequicksoupsandsauces.Useinplaceofwatertocookgrainsandaddmoisturetobabyfoods.
WAYSTOENJOY
HomemadesoupsMixedwithsoysauceandcornstarchtothickenstir-fryCookedwithgrains,pasta,andrisotto
Recipes:BrownRicewithRoastedCarrots,EasyChickenSoup,Slow-CookerLentilSoup
•45.SWEETPOTATOES•Thistuberlivesuptoitsname—thenaturalsugarsmakeitafavoriteoftinytastebuds.
Parentswillbepleasedtoknowsweetpotatoesalsoboastplentyoffiber,vitamins,andantioxidants.
WAYSTOENJOY
LoadedsweetpotatoskinswithcheeseandbroccoliAddedtochiliBaked,thenmashedwithbutterandmaplesyrup
Recipes:OrangeCrush,ChickenThighswithSweetPotato
•46.TOFU•Don’tbeafraidofthishigh-proteinmeatalternative.Withtheproperpreparation,everyoneinthefamilywillloveit.Firmvarietiesarewonderfulforroasting,whilesilkentofumakesacreamysmoothie.Tofuisalsoanexcellentsourceofcalcium.
WAYSTOENJOY
SlicedandroastedBlendedforcreamysmoothiesMarinatedandgrilled
Recipes:DeconstructedBroccoliandTofuStir-Fry
•47.TURKEY•Thisleanproteinoptionisfullofniacin,selenium,vitaminB6,phosphorus,andzinc,nutrientsthatassistwiththehealthofbones,blood,andtheimmunesystem.Fromsandwichestomeatballs,turkeyisaversatileingredientforallkindsofkid-friendlyfoods.
WAYSTOENJOY
GroundforburgersandmeatballsRoastedandslicedforsandwichesBoiledforstock
Recipes:BuzzBurgers,GrilledTurkeyCutlets,TurkeyandCheesePanini
•48.WHOLEGRAINBREADSANDFLOURS•Whetheritiswheat,rye,oat,ormultigrain,thesebreadscontainmorevitamins,minerals,protein,andfiberthanprocessedwhitebreads.Introducingtheseoptionstochildrenfromtheverybeginningwillensurebetterappreciationforthenuttyflavorandbetternutritionforalifetime.
WAYSTOENJOY
BreadpuddingHomemadebreadcrumbsandcroutonsGrilledcheese
Recipes:VegetableandBlackBeanQuesadillas,ZucchiniFlatbread,WholeGrainPancakes,Dressed-UpFrozenWaffleswithPearsandHoney,Blueberry–GreekYogurtMiniMuffins,Three-CheesePizza,WholeGrainChocolateCupcakeswithCreamCheeseandMascarponeFrosting,Charlie’sDoublePumpkinMuffins,FrenchToastStickswithBlackberrySauce,WholeGrainPitaChipswithEdamameHummus,BananaChocolateChipBread,BakedBisonMeatballs,BuzzBurgers,Lemon-RicottaCookies,TurkeyandCheesePanini,EggSaladSliders,Maddy’sSpecialEggSandwich,YogurtSundaes
•49.YOGURT•Yogurtisoftenthefirstdairyfoodrecommendedforinfants;theylovethecreamytextureandtangyflavor.Yogurtalsoofferstummy-pleasingprobioticsfordigestionandintestinalhealth.Withsomanychoicesforyogurtoutthere,parentsareoftenleftscratchingtheirheadsinthedairyaisle.Fruit-flavored,wholemilkyogurtisagoodplacetostartforinfants.Astheygrowolder,startexperimentingwithlowerfatoptionsandhigherproteinGreekvarieties.One-halfcupofplain,low-fatyogurthas71caloriesand6gramsofprotein.Thereisalsoaheftydoseofcalciumandprobiotics.Many(butnotall)yogurtsarefortifiedwithvitaminD;checklabelstomakesurethatthebrandyoufeedyourlittleonesincludesthisimportantvitamin.
WAYSTOENJOY
UsedtocutthefatinbakingWhiskedintodipsLayered“sundaes”withfreshfruitandgranola
Recipes:Spinach-YogurtPuree,CucumberswithHomemadeRanchDressing,Blueberry–GreekYogurtMiniMuffins,CrispyChickenFingerswithMagicalHoneyMustard,Peach-SwirlYogurt,VanillaBeanFrozenYogurt,EggSaladSliders,YogurtSundaes,TropicalMilkShake
•50.ZUCCHINI•Thislow-caloriesummersquashisalwayspopularwithinfantsandtoddlers.Itmakesalightandflavorfulpureeforlittleones.Shredandaddtoburgersorthinlysliceforapizzatoppingfortoddlers.
WAYSTOENJOY
ShreddedformuffinsorpancakesSlicedandsautéedwithoilandoregano
Baked“Parmesan”stylewithcheeseandsauce
Recipes:SummerSquash“Pasta,”ZucchiniFlatbread,VeggieKebabs
•EQUIPPINGYOURKITCHEN•Afewsimpleandaffordabletoolsareallyouneedtomakehealthyandkid-friendlymealsforchildrenofallages.
BallJars
Anobviouschoiceforcanning,youcanusethesedecorativejarsforstoringhomemadejams,pickles,saladdressings,sauces,andsoups.Theyaredishwasher-andmicrowave-safetoo.Ipreferthesetoplastic,handsdown!
CountertopBlender
Amust-haveforsmoothies,shakes,andevenjuices.WaringandVitamixarethebestmodelsyoucanbuy,butthere’snoneedtoinvestinasuper-expensivemachine.
DecentKnives
Theydon’thavetobetopoftheline,buttheydoneedtocutthingswithoutbreakingyourhand.Goodknivesareexpensive,sobepractical;abasiceight-toten-inchchef’sknifealongwithagoodparingknifeareagoodplacetostart.
FoodMill
Afoodmillisbyfarthebesttoolforhomemadebabyfood.Unplugandusethishand-crankedmachinetomakesmoothpureesaswellasslightlychunkysoupsandsauces.OXObrandmakesasturdyfoodmillwiththreeadjustabledisksfordifferenttexturesthatwilllastfordecades.
FoodProcessor
Foreverythingfrombabyfoodtopestotoone-ingredientbanana“icecream,”everykitchenshouldhaveafoodprocessor.Noneedtogoforthemostexpensivemodel;astandardseven-ornine-cupmachinecostsaround$150.
HalfSheetPans
Aperfect-sizepanforsweetandsavorybakingandroasting.Keeptwoorthreeofthese13×18inchrectangularpansonhandforcookies,pizza,chicken,andfish.MostcoolingracksandSilpatsaremadetofitthesepans.
Ice-CreamMaker
Thisgadgetisforsomuchmorethanicecream;thesehandymachinesareworththereasonableinvestmentformakingtastycreationslikefrozenyogurtandfruitjuiceslushies.Theydotakeupafairamountofspace,soplanaheadonaplacetostoreit.
ImmersionBlender
Lovinglycalleda“boatmotor,”immersionblenderscanbeplaceddirectlyintoalargepot
toinstantlycreatesmoothandvelvetysoupsandsauces.Itisnot100percentnecessarytohaveoneifyouhaveacountertopblender,buttheyareahugetimesaver,especiallyoncleanup.
JuliennePeeler
Atinyhandheldpeelerthatmakeslongandskinnystripsofapples,carrots,cukes,potatoes,andsummersquashforsalads,sandwiches,pastadishes,andsoups.Iusethistoolatleastonceaday.
MandolineSlicer
Amagicaltoolforslicingalltypesofproduce,amandolineisespeciallyhelpfulforharder,rounditemslikebeetsandpotatoes.Forquickslicingofcarrots,onions,andcucumbers,investinasmallerhandheldmodel;theyarelesscumbersomeandeasytostore.
MeatThermometer
Acook’sbesttoolforkeepingfoodsafe.Taketheguessworkoutofcookingmeatbyjustcheckingthetemperature.ParentscangetmoreinfofromthePartnershipforFoodSafetyEducation.TheirFightBacwebsite(fightbac.org)helpsteachkids(andparents)aboutfoodsafetyinthekitchen.
ParchmentPaper
Nonstickpaperthathelpswitheverythingfrombakingtokeepingfoodfreshinfreezerbags.Buyparchmentinrollsorprecutsheetsthatfitperfectlyintohalfsheetpans.
PotatoMasher
Thislow-techkitchentoolisanobviouschoiceformashedpotatoes.Itisalsoasecretweaponforguacamole.
SilpatBakingMat
Silpatisapopularbrandofnonstickbakingmatforcookies,pastries,candies,andotherstickyconcoctions.Ifyoubakealotyouneedoneofthese.
3FruitandVegetableRecipes
•6TO12MONTHS•BasicFruitandVeggiePurees
Makingfrom-scratchbabyfoodissomucheasierthanmostpeoplethink.Onceyoustart,you’llbehooked.Youcanfindsomegoodbrandsofjarredfoodsouttherenowadays,butI’veneverhadtobuyonewiththeserecipesonhand!
Ingredients:freshorfrozenfruitsandvegetables,choppedandpeelsremovedwhereapplicable.Justaboutallofthesuperfoodscanbemadeintopureesofsomesort—letyourcreativityrunwild.
Method1
Placefoodinamediumsaucepanandcoverwithwater.Bringmixturetoaboil,reduceheat,andsimmeruntiltender.Drain,reservingsomeofthecookingliquid.Pureewithablender,foodprocessor,orfoodmillandthinoutwithreservedcookingliquidasneeded.
Method2
Roastonabakingsheetat400°Funtiltender.Pureewithablender,foodprocessor,orfoodmillandthinwithwaterasneeded.
Storage:Storepureesintherefrigeratorforuptofivedays.Freezeinsmallbatchesforuptothreemonths.Placeinicecubetraysand,oncefrozen,popoutandplaceinafreezer-safebag.Defrostinasaucepanonthestovetoporinthemicrowave.
PerfectApplesauce
Mostofthetime,simpleisbest!Thisrecipeisafavoriteforkidsofallages.Aschildrengrowolder,modifythisrecipebyaddingcinnamonorevenstrawberriestothemix.
4poundsapples,peeled,cored,anddiced1⁄2cupwater
Combineingredientsinalargepotandcookovermediumheatuntilapplesaretender,20to30minutes.Passthroughafoodmilltoreachdesiredconsistency.Forbaby’sfirstfood,usethefinestsetting.YIELD:1quart
NutritionInformationper1⁄4Cup
Calories:48,TotalFat:0grams,SaturatedFat:0grams,Carbohydrate:13grams,Sugars:10grams,Protein:0grams,Sodium:0milligrams,Cholesterol:0milligrams,Fiber:1gram,VitaminD:0IU,Calcium:5milligrams,Iron:0milligrams
ButternutSquashPuree
Thisvelvety-smoothpureeisaperfectfirstveggieforinfantsdiscoveringsolidfoods.Aslittleonesgrow,youcanusethisrecipetomakesoupsandpastasaucesbyaddingafewsimpleingredients.Inthisrecipe,theuseofthecookingliquidhelpsretainnutrients.
1mediumbutternutsquash(2pounds),peeled,seeded,anddiced
Placedicedsquashinalargepotandcoverwithwater.Bringtoaboil,reducetoasimmer,andcookuntilsquashistender,about15minutes.Drain,reserving1cupofthecookingliquid.Placecookedsquashinablenderalongwith1⁄2cupofthecookingliquidandpuree.Thinoutmorewithadditionalcookingliquidifdesired.
YIELD:21⁄2cups
NutritionInformationper1⁄4Cup
Calories:31,TotalFat:0grams,SaturatedFat:0grams,Carbohydrate:8grams,Sugars:2grams,Protein:1gram,Sodium:4milligrams,Cholesterol:0milligrams,Fiber:1gram,VitaminD:0IU,Calcium:25milligrams,Iron:0.5milligrams
GuacforAllAges
Avocadosareabeautifulearlyfoodtointroducetotinypalatesbecausetheyjustlovethecreamytexture.Thisfruit(yes,it’stechnicallyafruit)isloadedwithvitamins,antioxidants,andhealthyfats.Warning:Avocadogetsmessy—butit’sOK—it’sallpartofthefunoflearninghowtoeat.
2ripeavocados
Juiceof1⁄2alime*
Pinchofkoshersalt*
Cuttheavocadosinhalf,removethepit,andscoopoutthefleshintoamediumbowl.Passthroughafoodmillormashwellwithaforkorpotatomasher.Thinoutwithalittlewaterifneeded.
*Serveplaintobabiesagesfourtosixmonths;mixwithlimejuiceandsaltforolderchildren.
YIELD:1cup
NutritionInformationper1Tablespoon
Calories:24,TotalFat:2grams,SaturatedFat:0grams,Carbohydrate:1gram,Sugars:0grams,Protein:0grams,Sodium:10milligrams,Cholesterol:0milligrams,Fiber:1gram,VitaminD:0IU,Calcium:2milligrams,Iron:0milligrams
Spinach-YogurtPuree
Spinachisaniron-richleafygreenveggie.Despiteitsslightlybitterflavor,manybabiesloveit!Aroundeightmonthsofage,yogurtcanbeintroducedintothediet.Onceyourbabyhastriedyogurtsolo,combinewithfruitsandveggiesforadeliciouslyhealthyandmoresatisfyingmeal.Noneedforpickingthroughalargebagoffreshgreens;abagoffrozenspinachworksperfectlyforthisrecipe.
1(16-ounce)bagfrozen,cutleafspinach1⁄4cupplainwholemilkyogurt
Thawspinachinthemicrowave(checkbagfordirections),coolslightly,andsqueezeoutanyexcessliquid.Placespinachinafoodprocessororblenderandblenduntilsmooth.Addyogurtandpulseuntilwellcombined.YIELD:about3cups
NutritionInformationper1⁄4Cup
Calories:12,TotalFat:0grams,SaturatedFat:0grams,Carbohydrate:2grams,Sugars:0grams,Protein:1gram,Sodium:60milligrams,Cholesterol:1milligram,Fiber:1gram,VitaminD:0.1IU,Calcium:42milligrams,Iron:0.6milligrams
RoastedBananaswithCinnamon
Thewarmthoftheovenbringsoutthenaturalsweetnessofbananas,andthekitchenwillbefilledwiththearomaofcinnamon.Freezeleftoversandblendwithmilkforanamazinglydelicioussmoothie.
1mediumbanana1⁄8teaspoongroundcinnamon
Preheatovento400°F.Leavingthepeelon,splitthebananalengthwiseandplaceonabakingsheet.Sprinklewithcinnamonandroastfor15to20minutesoruntilwarm.Scoopout,mashtodesiredconsistency,andserve.YIELD:1banana
NutritionInformationper1⁄2Banana
Calories:53,TotalFat:0grams,SaturatedFat:0grams,Carbohydrate:14grams,Sugars:7grams,Protein:1gram,Sodium:1milligram,Cholesterol:0milligrams,Fiber:2grams,VitaminD:0IU,Calcium:4milligrams,Iron:0.2milligrams
OrangeCrush
Babieswillgobbleupeverylastbitofthisnaturallysweetvegetabletrio.Chopalltheveggiesapproximatelythesamesizeforevencooking.Whenbabiesgetolder,pureeinsomecookedchicken.
2carrots,peeledandchopped(about1cup)
1smallsweetpotato,peeledandchopped(about1cup)
1cupdicedbutternutsquash
Placeallingredientsinasmallsaucepanandcoverwithwater.Bringtoaboilandreduceheattomedium.Cookfor15to20minutesoruntilvegetablesarefork-tender.Drain,reservingthecookingliquid.Transferthecookedvegetablestoafoodprocessorandblenduntilsmooth.Addthecookingliquidinsmallamountsuntilmixturereachesdesiredconsistency.YIELD:1cup
NutritionInformationper1⁄4Cup
Calories:19,TotalFat:0grams,SaturatedFat:0grams,Carbohydrate:5grams,Sugars:1gram,Protein:0grams,Sodium:14milligrams,Cholesterol:0milligrams,Fiber:1gram,VitaminD:0IU,Calcium:12milligrams,Iron:0.2milligrams
GreenMachine
There’snodenyingthenutritionfoundinthesethreegreenvegetables.Getlittleonesstartedonthesesuperfoodsrightfromthebeginning.AddParmesancheeseandtosswithpastaforolderchildren.
2cupschoppedfreshkale
1cupfrozenpeas
1cupthawedfrozenspinach
Placeallingredientsinasmallsaucepanandcoverwithwater.Bringtoaboilandreduceheattomedium.Cookfor5minutes.Drain,reservingthecookingliquid.Transferthecookedvegetablestoafoodprocessorandblenduntilsmooth;addthecookingliquidinsmallamountsuntilmixturereachesdesiredconsistency.YIELD:about3cups
NutritionInformationper1⁄4Cup
Calories:18,TotalFat:0grams,SaturatedFat:0grams,Carbohydrate:3grams,Sugars:1gram,Protein:1gram,Sodium:16milligrams,Cholesterol:0milligrams,Fiber:1gram,VitaminD:0IU,Calcium:32milligrams,Iron:0.5milligrams
Banana“IceCream”
“Icecream”thateventheyoungestofbabiescanenjoy.Thisfrozentreatisadelightfuloptionforsoregumsoraboo-booonthemouth.Aschildrengrow,mixintheirfavoritetoppings.
4bananas,choppedandfrozen
Placebananasinfoodprocessorandpulseuntilsmoothandcreamy.YIELD:2cups
NutritionInformationper1⁄4Cup
Calories:53,TotalFat:0grams,SaturatedFat:0grams,Carbohydrate:13grams,Sugars:7grams,Protein:1gram,Sodium:1milligram,Cholesterol:0milligrams,Fiber:2grams,VitaminD:0IU,Calcium:3milligrams,Iron:0.2milligrams
•12TO18MONTHS•
Charlie’sPennewithButternutSquashSauceTakeabreakfrommarinarawiththisnutrient-filledsauce.Butternutsquashgivesitsubtlesweetnessandagorgeousorangehue.Thispastadishhastheessenceofmacandcheesewithmuchlessfat.
8ouncespennepasta
2tablespoonsheavycream
1cupButternutSquashPuree
2tablespoonsgratedParmesancheese
Cookpastaaccordingtopackagedirections.Drainandsetaside.Inthesamepotheatthecreamuntilitcomestoasimmer.Addbutternutsquashpuree,stiruntilwellcombined.Addpastaandcheese,tosswell,andserve.YIELD:4cups
NutritionInformationper1⁄2Cup
Calories:138,TotalFat:2grams,SaturatedFat:1gram,Carbohydrate:24grams,Sugars:1gram,Protein:5grams,Sodium:34milligrams,Cholesterol:7milligrams,Fiber:1gram,VitaminD:1IU,Calcium:40milligrams,Iron:1milligram
CarrotMarinaraSauce
I’mnotabigfanofsneakingveggiesintomykids’meals,butIlovethatmarinarasauceisablended-upversionofallkindsofhealthyproduce.Ioftenhaveleftovercookedcarrotsinthefridge,andsinceIhatetowasteanything,thissaucewascreated.Usecarrotsthathavebeenroasted,steamed,orfrozenandthawed.Trywithotherveggiesormakewithjusttomatoes—thisismybasicno-failtomatosaucerecipeforpizzaandpasta.
2tablespoonsextravirginoliveoil
1clovegarlic,chopped1⁄2mediumonion,chopped
1⁄2teaspoongroundfennelseed
1(28-ounce)cancrushedtomatoes
1cupcookedcarrots
1teaspoongranulatedsugar
Koshersaltandblackpepper
1cupfreshbasilleaves
Heatoilinamediumsaucepan.Addgarlicandonionandsautéfor5minutes.Addgroundfennelandcookfor20seconds,untilfragrant.Addtomatoes,carrots,andsugar;seasonwith1⁄2teaspoonsaltandblackpeppertotaste.Cook,uncovered,for20minutes,stirringoccasionally.Addbasilandseasonwithadditionalsaltandpepper,ifneeded.Pureesauceusinganimmersionblenderuntilsmooth.*
*Ifyoudonothaveanimmersionblender,pureeinacountertopblenderinsmallbatches.Makesuretoholdthetopoftheblenderclosedwithadishtowelwhilethemachineison.
YIELD:1quart
NutritionInformationper1⁄4Cup
Calories:37,TotalFat:2grams,SaturatedFat:0.5grams,Carbohydrate:5grams,Sugars:1gram,Protein:1gram,Sodium:105milligrams,Cholesterol:0milligrams,Fiber:1gram,VitaminD:0IU,Calcium:25milligrams,Iron:0.8milligrams
QuickSautéedPeas
Insteadoftossingpeasinthemicrowave,makethemalittlemorespecial.Frozenpeasworkperfectlyforthisrecipe—noneedtothaw!Pureewithsomechickenstock,andyouhaveafreshandfastpeasoup.
2teaspoonsoliveoil
2cupsfrozenpeas
Juiceof1⁄2alemon
Seasaltorkoshersalt
Heatoilinamediumskilletovermedium-highheat.Addpeasandlemon;seasonwithsalttotasteandcookfor3to4minutesuntilwarmedthrough.YIELD:2cups
NutritionInformationper1⁄4Cup
Calories:7,TotalFat:0grams,SaturatedFat:0grams,Carbohydrate:1gram,Sugars:1gram,Protein:1gram,Sodium:36milligrams,Cholesterol:0milligrams,Fiber:0.5grams,VitaminD:0IU,Calcium:7milligrams,Iron:0.3milligrams
RoastedBeets
Believeitornot,kidslovebeets!Thesooneryougetthemhooked,thebetter.Tinyroastedpiecesmakebrightredfingerfoodfortoddlers,orpureeintoavelvety-smoothmixtureforbabies.Ifyoupickbeetsupatthefarmers’market,don’twastethedeliciousandnutritiousgreens;theycanbeusedjustlikespinach.
2cupsdicedbeets(about3mediumbeets)
1tablespoonoliveoil1⁄2teaspoonkoshersalt
Preheatovento400°F.Placebeetsonasheetpan,drizzlewitholiveoilandsalt,andtosswelltocoat.Roastfor15to20minutesoruntilpiecesarefork-tender.Pureewithablender,foodprocessor,orfoodmill.Thinwithwaterasneeded.YIELD:2cups
NutritionInformationper1⁄4Cup
Calories:30,TotalFat:2grams,SaturatedFat:0grams,Carbohydrate:3grams,Sugars:2grams,Protein:1gram,Sodium:97milligrams,Cholesterol:0milligrams,Fiber:1gram,VitaminD:0IU,Calcium:5milligrams,Iron:0.3milligrams
SummerSquash“Pasta”
LaterinthesummerI’malwayslookingforsomethingnewtodowiththezucchiniIhavealloverthekitchencounter.Thewholehousecomplains(“Zucchiniagain?!”),buttheydon’tmeanit.Thisdishisallabouttheflavorsfromthefamilygarden.AZylissjuliennepeelerismytoolofchoiceformakingeasystripsofsquash.
3largezucchini,unpeeled
1tablespoonoliveoil
1cupcherrytomatoes,halved
1cupcornkernels(preferablyfreshbutcanbefrozen)3⁄4teaspoonkoshersalt
1teaspoonchoppedfreshoregano
Usingavegetablepeeler,stripzucchiniintothinribbons.Heatoilinalargeskilletovermediumheat.Addzucchini,tomatoes,andcorn;seasonwithsaltandoreganoandcookuntilvegetablesareslightlywiltedandwarm,about5minutes.YIELD:about5cups
NutritionInformationper1⁄2Cup
Calories:44,TotalFat:2grams,SaturatedFat:0grams,Carbohydrate:6grams,Sugars:4grams,Protein:2grams,Sodium:75milligrams,Cholesterol:0milligrams,Fiber:1gram,VitaminD:0IU,Calcium:19milligrams,Iron:0.5milligrams
PeachFreezerJam
Ilovethequalityandflavorofhomemadejam—it’satremendouswaytoholdontotheflavorsofsummer—butIdon’talwayshavetimeforthetraditionalcanningprocess.Freezerjamsolvedthatproblem!Lookforno-sugar-neededpectininthegrocerystorespecialtyaisleduringthesummermonthsorbuyitonlineyear-round.Usethissamemethodforotherfruitslikeberries,plums,andapricots.
2cupsgranulatedsugar
3tablespoonsno-sugar-neededpectin
4cupspeeledandchoppedpeaches
Juiceof1lemon
Stirtogethersugarandpectininbowlandsetaside.Inalargesaucepancombinefruitandlemonjuice.Bringmixturetoasimmerovermedium-highheat.Stirinsugarandpectinmixtureandbringtoahardboil.Boilfor1minute,removefromheat.Ladlejamintofreezer-safecontainers,cover,andplaceasidetosetfor2hours.Transfertofreezerandstoreforupto6months.Whenreadytouse,transfertothefridgeforupto1month.YIELD:3cups
NutritionInformationperTablespoon
Calories:40,TotalFat:0grams,SaturatedFat:0grams,Carbohydrate:10grams,Sugars:10grams,Protein:0grams,Sodium:0milligrams,Cholesterol:0milligrams,Fiber:0grams,VitaminD:0IU,Calcium:2milligrams,Iron:0milligrams
•18TO24MONTHS•
Maddy’sCreamyDreamyBananaShakeMyolderdaughtercan’tgetenoughofthis“milkshake,”wherefrozenbananatakestheplaceoficecream.Toturnintoabreakfastitem,addahandfuloffreshberries,orthrowinsomeminichocolatechipsand—voilà—it’sdessert.
2mediumbananas,frozen
1cuplow-fat(1percent)milk
Placeingredientsinablenderandblenduntilsmooth.
YIELD:about21⁄2cups
NutritionInformationper1⁄2Cup
Calories:102,TotalFat:1gram,SaturatedFat:1gram,Carbohydrate:22grams,Sugars:14grams,Protein:4grams,Sodium:42milligrams,Cholesterol:5milligrams,Fiber:2grams,VitaminD:33IU,Calcium:104milligrams,Iron:0.2milligrams
Watermelon-Pineapple-CarrotJuice
Nowadaysjuicingistrendyforeveryone,evenkids!Butdon’tbelieveallthehype.Juicesaretastyforanoccasionalthirstquencher,butjuicingdestroyssomenutrientsandshouldnotbeafull-timereplacementforwholefruitsandveggies.Nojuicer?Noproblem!Makethisgorgeousanddelicioussipperwithablenderandafinemeshstrainer.
1cupchoppedfreshwatermelon
1cupchoppedfreshpineapple
1largecarrot,chopped1⁄4cupwater
Runingredientsthroughajuicerorplaceinablenderandblenduntilsmooth.Pourmixturethroughafinemeshstrainertoremovepulpifdesired.Transfertoacontainerandshakewellbeforeserving.
YIELD:11⁄2cups(about1cupifstrained)
NutritionInformationper1⁄2Cup
Calories:53,TotalFat:0grams,SaturatedFat:0grams,Carbohydrate:13grams,Sugars:10grams,Protein:1gram,Sodium:18milligrams,Cholesterol:0milligrams,Fiber:2grams,VitaminD:0IU,Calcium:20milligrams,Iron:0.4milligrams
GreenBeanswithHomemadeFrenchDressing
TangyFrenchdressingbringsbackfuzzychildhoodmemoriesofDay-Globottleddressing,butnowIknowbetter.Store-boughtversionsofmostsaladdressingsareloadedwithsugar,preservatives,andartificialcolors.Thisrecipehasalltheflavorbutnoneofthejunk.Itmakesaterrificdippingsauceforvegetables,chicken,orshrimp.
1tablespoonwhitevinegar
Juiceof1⁄2alemon
1tablespoonhoney1⁄4cupketchup
1teaspoonmustardpowder
1teaspoonpaprika1⁄2teaspoonkoshersalt
1⁄3cupoliveoil
1poundgreenbeans,trimmedandsteamed
Inablender,combinevinegar,lemonjuice,honey,ketchup,mustardpowder,paprika,andsalt.Withthemachinerunning,slowlypourinoliveoiluntilallisincorporatedanddressingisthickened.Servewithsteamedgreenbeans.
YIELD:1⁄2cupdressing
NutritionInformationperServing(1⁄2CupGreenBeansand1TablespoonDressing)
Calories:119,TotalFat:9grams,SaturatedFat:1gram,Carbohydrate:9grams,Sugars:5grams,Protein:1gram,Sodium:155milligrams,Cholesterol:0milligrams,Fiber:2grams,VitaminD:0IU,Calcium:30milligrams,Iron:0.5milligrams
VegetableandBlackBeanQuesadillas
Thisisago-tomealforMeatlessMondaydinners,weekendlunches,oranyotherdaywhenmykidsdecidetheysuddenlydon’tlikemeat.There’splentyofhealthyplant-basedproteininthiseasy-to-preparerecipe.
2ouncesshreddedorslicedcheese
1(6-inch)wholewheatflourtortilla1⁄4cupcannedblackbeans,rinsedanddrained
1⁄2cupcookedorrawvegetables(suchasbellpeppers,broccoli,corn,andspinach)
Placehalfofthecheeseonhalfofthetortilla,followedbybeans,vegetables,andremainingcheese.Foldinhalfandcookinanonstickskilletfor3minutespersideormicrowavefor30secondspersideonhigh.Allowtocoolslightlybeforeslicingintofourwedges.YIELD:1quesadilla
NutritionInformationper1⁄4Quesadilla
Calories:102,TotalFat:5grams,SaturatedFat:3grams,Carbohydrate:8grams,Sugars:0grams,Protein:6grams,Sodium:144milligrams,Cholesterol:15milligrams,Fiber:2grams,VitaminD:4IU,Calcium:123milligrams,Iron:0.7milligrams
ParmesanRoastedBroccoliwithBrownRicePasta
Brownricepastaisausefuloptionforhouseholdswherekidswouldbeperfectlycontenteatingpastasevennightsaweek.It’salsoawholegrainandgluten-freeoptionforfamilieswithallergies.Nowadaysyoucanfinditatmostgrocerystores,butsomebrandsarebetterthanothers—IlikeTraderJoe’sandTinkyada.Servethisdishwithroastedchickenorgrilledshrimp,ortossinsomewhitebeansforaMeatlessMondaydinner.
12ouncesbrownricepasta
3cupsbroccoliflorets,cutintobite-sizepieces
2tablespoonsoliveoil,divided1⁄2teaspoonkoshersalt
2tablespoonsgratedParmesancheese
Zestandjuiceof1⁄2alemon
Cookpastaaccordingtopackagedirectionsandsetaide.Preheatovento400°F.Placebroccolionasheetpan,drizzlewith1tablespoonoliveoil,andseasonwithsalt.Roastfor10to12minutesoruntilcrisp-tender.RemovefromovenandtosswithParmesan,lemonzest,andlemonjuice.Tossbroccoliwithcookedpastaandserve.YIELD:7cups
NutritionInformationper1Cup
Calories:227,TotalFat:6grams,SaturatedFat:1gram,Carbohydrate:40grams,Sugars:1gram,Protein:5grams,Sodium:117milligrams,Cholesterol:1milligram,Fiber:3grams,VitaminD:0IU,Calcium:38milligrams,Iron:0.4milligrams
SmashedPotatoeswithFreshDill
Needahealthyanddelishsidedishonthetablefast?Thesequick-cookingpotatoesarereadyin20minutes.Kidslovetohelpwiththesmashing.Ifseeinggreenspecksintheirfoodtendstofreakoutyourkids,gettheminvolvedinthecooking;itwillshowthemthatthedillisnothingtobeafraidof.
1poundsmallredpotatoes
2tablespoonsbutterorbutteryspreadsuchasSmartBalance1⁄2teaspoonkoshersalt
1⁄4teaspoonblackpepper
1⁄4cupfreshchoppeddill
Placepotatoesinamediumsaucepanandcoverwithcoldwater.Bringtoaboil,reducetoasimmer,andcookforapproximately20minutes,untilpotatoesarefork-tender.Drainandreturntopot.Addbutter,salt,pepper,anddillandsmashwithaforkorpotatomasher.
YIELD:about21⁄2cups
NutritionInformationper1⁄4Cup
Calories:34,TotalFat:2grams,SaturatedFat:1gram,Carbohydrate:3grams,Sugars:0grams,Protein:0grams,Sodium:57milligrams,Cholesterol:6milligrams,Fiber:0grams,VitaminD:2IU,Calcium:3milligrams,Iron:0.2milligrams
KaleChips
Kalechipsareacolorfulalternativetogreasychips.Everyonecanbenefitfromeatingmorekale,andthesecrispychipshelpmakeitdeliciouslyeasy.Youcannowfindthesepackagedinthechipsectionofmostgrocerystores,butmakingyourownismuchmorecost-effective.Addflavorwithapinchofgroundspiceslikecumin,paprika,ormildcurrypowder.
1largebunchkale,stemsremovedandroughlychopped(6to8cups)
2tablespoonsoliveoil
Koshersaltandblackpepper
Preheatovento400°F.Placekaleonbakingsheet.Drizzlewithoil,sprinklewithsaltandpeppertotaste,andtosswell.Bakefor3to5minutes,turningonceoruntilleavesjustbecomecrispy.YIELD:6to8cups
NutritionInformationper1⁄2Cup
Calories:24,TotalFat:1gram,SaturatedFat:0grams,Carbohydrate:3grams,Sugars:0grams,Protein:1gram,Sodium:32milligrams,Cholesterol:0milligrams,Fiber:1gram,VitaminD:0IU,Calcium:45milligrams,Iron:0.6milligrams
CrispyOvenFries
Potatoesareloadedwithpotassium,fiber,andiron.Thesegoldenandcrispyfriesareastapleinmyhouse—you’llnevermissthedeep-friedversion.
4largeYukongoldpotatoes,scrubbed*
2tablespoonsoliveoil
Seasaltandblackpeppertotaste
Preheatovento400°F.Cutpotatoesintoevenlysizedstrips.Placeonabakingsheet,drizzlewitholiveoil,andseasonwithsaltandpepper.Bakefor35to40minutes,tossingfrequently,untilcrispandgolden.
*Peelforyoungerchildrentopreventchoking.YIELD:8servings
NutritionInformationperServing
Calories:112,TotalFat:3grams,SaturatedFat:0grams,Carbohydrate:19grams,Sugars:1gram,Protein:2grams,Sodium:76milligrams,Cholesterol:0milligrams,Fiber:2grams,VitaminD:0IU,Calcium:13milligrams,Iron:0.9milligrams
MixedBerryPiePockets
Bakingisnotmystrongsuit,especiallywhenitcomestopiesandpastries.Ikeepworkingatit,butonmostdaysinsteadoffumblingwithpastrydough,I’drathertakethekidstothelocalfarmers’marketwhilepreparedpuffpastrydefrostsinthefridge.Whenwegethomewemakethesedelectablehandheldtreats.
1egg
1tablespoonwater1⁄2cupfreshorfrozenmixedberries*
1tablespoongranulatedsugar
1teaspooncornstarch
Juiceof1⁄2alemon
1(14×9inch)sheettrans-fat-freepuffpastry(Dufourbrandrecommended)
Sparklingsugar(optional)
LineabakingsheetwithparchmentoraSilpatbakingmat,setaside.Preheatovento400°F.Combineeggandwaterinasmallbowl,beatwell,andsetaside.
Inamediumbowl,combineberries,sugar,cornstarch,andlemonjuice;stirtocombine,thensetaside.
Turnoutpuffpastryontoalightlyflouredsurface,rolloutgentlytoflatten,butbecarefulnottopressdowntoohard.Useaparingknifeorpizzacuttertocutpastryinhalf,thencuteachhalfintofourrectanglessoyouareleftwitheightevenlysizedpieces.Placeoneheapingtablespoonoftheberrymixtureinthecenterofeachpieceofpastry.Brushonesidewitheggwash;foldinhalftoformasquare.Sealtheedgeswithyourfingersoraforkandtransfertopreparedbakingsheet.Usingaparingknife,cutasmallslitineachpiece.Brushthetopswitheggwashandsprinklewithsparklingsugar,ifdesired.Bakefor10to12minutes,untilgolden.Allowtocoolonthesheetforatleast15minutesbeforeserving.
*Ifusingfrozenfruit,combineingredientsinasmallsaucepanandheatuntilallingredientsarewellcombined;allowtocoolcompletelybeforecontinuing.
YIELD:8pieces
NutritionInformationperPiece
Calories:220,TotalFat:16grams,SaturatedFat:10grams,Carbohydrate:16grams,Sugars:2grams,Protein:2grams,Sodium:165milligrams,Cholesterol:43milligrams,Fiber:0grams,VitaminD:0IU,Calcium:1milligram,Iron:0milligrams
Cranberry-LimeGranita
ThisismylessprocessedanswertosnowconesandItalianice.Thisrefreshingandcrunchyspoonablemixtureistheultimatesummertimetreat.Getthekidsinthekitchentohelpwiththescraping.Makeitextraspecialwithadollopoffreshlywhippedcream.
31⁄2cupscranberryjuicecocktail
1⁄2cupfreshlysqueezedlimejuice
1⁄2cupgranulatedsugar
Combinecranberryjuice,limejuice,andsugarintoalargesaucepan.Heatovermediumheatfor2to3minutes,untilsugarisdissolved.Transfertoashallowglasscontainer(suchasa9×13×2inchbakingdish);allowtocoolslightly,thenplaceinthefreezer.Oncethemixturebeginstofreeze,scrapewithaforkevery30minutestocreateicecrystalsuntilmixtureiscompletelyfrozen.Toserve,spoonintocups.•YIELD:about4cups
NutritionInformationper1⁄2Cup
Calories:113,TotalFat:0grams,SaturatedFat:0grams,Carbohydrate:29grams,Sugars:27grams,Protein:0grams,Sodium:7milligrams,Cholesterol:0milligrams,Fiber:0grams,VitaminD:0IU,Calcium:43milligrams,Iron:0milligrams
Strawberry-KiwiFruitLeather
Commerciallypreparedfruitleathersarefilledwithhighlyprocessedsweetenersandeventransfats!Thisrecipeismadefromwhole-foodingredientsandkeepsthesugarcontentincheck.Takethekidsberrypickingandholdontothetastymemoriesabitlonger.Itisjustaseasytodoubleortriplethisrecipe,butbesuretouseseparatesheetpansforeachbatchtogettheproperthicknessandcookingtime.Thisrecipeisalittletime-consumingbutmostofthetimeisinactive.Thehardestpartwillbewaitingtodigin.
11⁄2cupschoppedfreshstrawberries
1⁄2cupchoppedfreshkiwi
2tablespoonshoney
2tablespoonssugar
Preheatovento170°F.LineabakingsheetwithparchmentpaperoraSilpatmatandsetaside.Placefruit,honey,andsugarinamediumsaucepan.Bringtoaboilandcookforabout5minutes,thenpureeusinganimmersionblender.*Continuetocookovermedium-highheatforanadditional10to15minutesoruntilthickandsyrupy;themixtureshouldbethickenoughtocoatthebackofaspoon.Pourthehotfruitmixtureontopreparedbakingsheetandspreadevenlyintoapproximatelyan8×12inchrectangle.Placeintheovenandbakefor3hours.After3hourshavepassed,turnofftheovenandallowtositovernight.Cutintostripswithapizzacutter;rollupinacleanpieceofparchmentpaper.Storeinanairtightcontainerforupto3weeks.
*Ifyoudonothaveanimmersionblender,pureeinafoodprocessorandthenreturnmixturetosaucepan.
•YIELD:12strips
NutritionInformationper1Strip
Calories:21,TotalFat:0grams,SaturatedFat:0grams,Carbohydrate:5grams,Sugars:4grams,Protein:0grams,Sodium:1milligram,Cholesterol:0milligrams,Fiber:1gram,VitaminD:0IU,Calcium:6milligrams,Iron:0.1milligrams
Fruit-BurstIcePops
Thesepopsiclesaremadewith100percentrealfruit—youwon’tfindthatinthefreezeraisle.Theyworkwondersonsoregumswhenteethingoronahotdayplayinginthebackyard.Experimentwithdifferentkindsofjuice;justmakesurethey’reall100percentfruitjuice,madewithoutaddedsugars.
1cup100percentwhitegrapejuice
1cupwater
Finelychoppedfreshfruit(berries,grapes,pineapple,cantaloupe)
Combinejuiceandwaterinalargemeasuringcup;stirtocombine.Pourjuiceintoicepopmolds,fillingaboutthree-quartersofthewayfull.Dropinpiecesoffreshfruitandinsertsticksandcapsasdirected.Transfertothefreezerforatleast4hourstoharden.YIELD:6icepops
NutritionInformationperPop
Calories:38,TotalFat:0grams,SaturatedFat:0grams,Carbohydrate:9grams,Sugars:8grams,Protein:0grams,Sodium:7milligrams,Cholesterol:0milligrams,Fiber:1gram,VitaminD:0IU,Calcium:3milligrams,Iron:0milligrams
•2TO3YEARS•
Mango-BananaAlmondMilkSmoothieThiscreamy,dairy-freesmoothieisfulloffresh,fruityflavor.Thepotassium,vitaminB6,andothernutrientsinthebananaandmangomakethisahealthierandtastiertreatthanbottledorsmoothie-shopdrinks.
8ouncesvanillaalmondmilk,unsweetened
1smallbanana,sliced
1cupfrozenorfreshmango
Placeingredientsinblenderandblenduntilsmooth.YIELD:12ounces
NutritionInformationper4Ounces
Calories:76,TotalFat:1gram,SaturatedFat:0grams,Carbohydrate:17grams,Sugars:12grams,Protein:1gram,Sodium:58milligrams,Cholesterol:0milligrams,Fiber:2grams,VitaminD:0IU,Calcium:150milligrams,Iron:0.4milligrams
GrapeSalsa
Thisfreshandfunfruitsalsaisperfectforlittlefingerstoeatoutofabowl,ontoast,orwithcinnamonpitachips.ItispackedwithmanganeseforhealthybonesandvitaminCforantioxidantpower,plussweetandfruityflavorsthatkidslove.Wholegrapesareano-noforlittleones,sohalveorquarterthemtoavoidthechokinghazard.
1cupredseedlessgrapes,quartered1⁄2cupchoppedfreshpineapple
1⁄2cupchoppedfreshmelon
1cupfreshstrawberries,chopped1⁄2smallbanana,slicedandquartered
Juicefrom1⁄2alime
Combineingredientsinalargebowlandtosstocombine.Serveimmediatelyorstoreinthefridgeforupto2days.
YIELD:23⁄4cups
NutritionInformationper1⁄4Cup
Calories:24,TotalFat:0grams,SaturatedFat:0grams,Carbohydrate:6grams,Sugars:5grams,Protein:0grams,Sodium:1milligram,Cholesterol:0milligrams,Fiber:1gram,VitaminD:0IU,Calcium:5milligrams,Iron:0.2milligrams
CucumberswithHomemadeRanchDressing
Littleappetitesareeasilypleasedwithfunfingerfoodsandtastycombos.Skipthebottledsaladdressingandmakethishomemadeversiontopairwithcrispandrefreshingcucumbers.Thankstotheirhighwatercontent,cukeswillhelpkeepkidshydrated.Ifmixingupveggiesanddressingisunappealingforyourkids,servethedressingonthesidefordunking.Thisisagoodtimeforgoodoldrealmayo,combinedwithGreekyogurttocutthefatandboosttheprotein.Thisdressingisbestwhenmadethenightbefore,astheflavorsareenhancedwhentheysitinthefridgeovernight.
1⁄4cuplow-fatbuttermilk
2tablespoonsmayonnaise
2tablespoonsnonfatGreekyogurt
1tablespoonchoppedfreshchives
1tablespoonchoppedfreshparsley
1tablespoonfreshlemonjuice1⁄2teaspoongarlicpowder
1⁄2teaspoononionpowder
1⁄2teaspoonkoshersalt
1⁄4teaspoonblackpepper
1Englishcucumber,thinlysliced
Forthedressingcombinebuttermilk,mayo,yogurt,herbs,lemonjuice,andspices;whiskvigorously.Chillforatleast1hourbeforeserving.Storeintherefrigeratorforupto1week.Tosscucumberswithdressingorserveonthesidefordipping.
YIELD:3cupscucumber,2⁄3cupdressing
NutritionInformationper5CucumberSlicesand1TablespoonDressing
Calories:30,TotalFat:2grams,SaturatedFat:0grams,Carbohydrate:2grams,Sugars:0grams,Protein:1gram,Sodium:147milligrams,Cholesterol:1milligram,Fiber:0grams,VitaminD:0IU,Calcium:12milligrams,Iron:0milligrams
RoastedRootVegetables
Theseveggiesareburstingwithantioxidants,fiber,andessentialnutrientsthatarevitalforgrowthanddevelopment.Thissimpledishisfullofflavorandtheperfectaccompanimenttoanymeal.Pureeusingafoodprocessororfoodmillforbabies.
1mediumcarrot,peeled,trimmed,sliced(about1⁄2cup)
1mediumpotato,scrubbed,cubed(about11⁄2cups)
1mediumbeet,peeled,cubed(about1cup)
1tablespoonoliveoil3⁄4teaspoonsalt
Preheatovento400°F.Inamixingbowlcombinecarrots,potatoes,andbeets.Drizzlewitholiveoilandsaltandmixtocombine.Pourontoagreasedbakingsheetinasinglelayer.Bakefor20to25minutes,untiltender.YIELD:2cups
NutritionInformationper1⁄2Cup
Calories:94,TotalFat:4grams,SaturatedFat:0grams,Carbohydrate:15grams,Sugars:3grams,Protein:2grams,Sodium:251milligrams,Cholesterol:0milligrams,Fiber:3grams,VitaminD:0IU,Calcium:18milligrams,Iron:0.8milligrams
ZucchiniFlatbread
Thisfunvariationonanindividual“pizza”isagreatwaytohelpencourageyourlittleonetoeattheirveggies.Calcium-richmozzarellapairswellwithlow-caloriesummersquash.Oncecookedandcooled,cutintoslicesforlittleonestograbandgobbleup.
1⁄2cupthinlyslicedzucchini
1⁄2teaspoonkoshersalt
1tablespoonoliveoil1⁄4cupmarinarasauce(suchasCarrotMarinaraSauce)
1(6-inch)wholewheatflatbreadorpitabread1⁄4cupshreddedmozzarellacheese
Preheatovento375°F.Inamixingbowlcombinezucchini,salt,andoliveoil;tosswell.Spreadmarinarasauceoverflatbreadandtopwithanevenlayerofzucchini.
Sprinklewithcheeseandbakefor12to15minutes,untilgoldenbrownandcheesehasmelted.YIELD:4slices
NutritionInformationperSlice
Calories:104,TotalFat:6grams,SaturatedFat:1gram,Carbohydrate:11grams,Sugars:2grams,Protein:4grams,Sodium:493milligrams,Cholesterol:4milligrams,Fiber:1gram,VitaminD:0IU,Calcium:60milligrams,Iron:0.8milligrams
VeggieKebabs
Thisbright,attractivekebabwillcatchtheeyeandtastebudsofyourtoddler.Arrangearainbowofvegetablesandsendtothegrillforaquicksizzle.Justbesuretoremovefromtheskewerbeforeserving.
1smallyellowbellpepper,seeded,cored,cutintochunks
1smallredbellpepper,seeded,cored,cutintochunks
1smallgreenbellpepper,seeded,cored,cutintochunks
1smallzucchini,slicedinto1⁄4-inchrounds
1largecornonthecob(about8inches),slicedinto6pieces
1tablespoonoliveoil
Juiceof1lemon1⁄2teaspoonkoshersalt
Blackpepper
Carefullyslidevegetablesontoskewers,alternatingthepeppers,zucchini,andcorn.Inasmallbowl,whisktogethertheoliveoil,lemonjuice,salt,andpepper.Brushontoskewers.Grillfor10to15minutes,untilvegetablesarewarmandslightlytender.YIELD:4kebabs
NutritionInformationper1⁄2Kebab
Calories:43,TotalFat:2grams,SaturatedFat:0.5grams,Carbohydrate:6grams,Sugars:2grams,Protein:1gram,Sodium:150milligrams,Cholesterol:0milligrams,Fiber:1gram,VitaminD:0IU,Calcium:6milligrams,Iron:0.2milligrams
PeachyParfaits
Thisplayfulyethealthydessertislayeredwithsweetpeachesthatcontainfiber,vitaminC,andantioxidants,alongwithcalciumfromcreamyvanillapudding.
1cuplow-fatvanillapudding
1largeripepeach,peeled,pitted,finelychopped1⁄2cupcrushedvanillawafers(about10wafercookies)
Whippedcreamfortopping
Intwosmallparfaitglassesorbowls,layerpudding,followedbypeachesandcookies;repeat.Coverwithplasticwrapandletchillinfridgefor1to2hours.Servetoppedwithwhippedcream.YIELD:4servings
NutritionInformationperServing(About1⁄2Cup)
Calories:125,TotalFat:3grams,SaturatedFat:0.5grams,Carbohydrate:22grams,Sugars:15grams,Protein:2grams,Sodium:126milligrams,Cholesterol:1milligram,Fiber:1gram,VitaminD:5IU,Calcium:100milligrams,Iron:0.5milligrams
ClementineDippers
Mygirlslovesweetandtangyclementines—theytakesuchprideinpeelingtheirown,andIknowithelpsthemgettheirdailydoseofvitaminsAandC.I’mahugefanofthecomboofcitrusandchocolate,butIassumeditwouldnotappealtotinypalates.Iwassorelymistaken!Getthekidsinthekitchentohelpwiththeprepofthistwo-ingredienttreat.Ialsoliketoaddasprinkleofseasaltonpiecesforthegrown-ups.
4ouncesdarkchocolate,finelychopped
6clementines,peeledandseparated
Lineabakingsheetwithparchmentpaper.Placechocolateinsmallbowlandmeltoveradoubleboilerorinthemicrowave.*Dipeachpieceofclementineinchocolate(abouthalfway)andtransfertobakingsheet.Placeintherefrigeratorfor10to12minutes,untilchocolatehashardened.Servechilledoratroomtemperature.
*Ifusingthemicrowave,cookonhighin20-to30-secondincrements,stirringwelleachtime.
YIELD:about36pieces
NutritionInformationperPiece
Calories:22,TotalFat:1gram,SaturatedFat:1gram,Carbohydrate:3grams,Sugars:3grams,Protein:0grams,Sodium:0milligrams,Cholesterol:0milligrams,Fiber:0grams,VitaminD:0IU,Calcium:4milligrams,Iron:0.1milligrams
4GrainRecipes
•6TO12MONTHS•
Baby’sFirstOatmealSimpleisbestforoneofbaby’sfirstfoods.Babieswhoarenewtosolidfoodsneedamorewateryconsistency;thinoutthemixtureaccordinglyandgraduallyadvancetoathickertextureastolerated.
1⁄2cuprolledoats
1cupwater
Additionalliquid(water,breastmilk,orpreparedformula)forthinningoutmixture
Combineoatsandwaterinasmallsaucepan.Bringmixturetoaboilandreducetoasimmer.Cookfor5to6minutes,untiloatsarethickenedandallthewaterisabsorbed.Removefromheatandallowtocoolforatleast10minutes.Transfertoafoodprocessorandpulseuntilsmooth.Whenreadytoserve,thinoutwithadditionalliquidasneeded.YIELD:1cup
NutritionInformationper1⁄4Cup
Calories:38,TotalFat:1gram,SaturatedFat:0grams,Carbohydrate:7grams,Sugars:0grams,Protein:1gram,Sodium:0milligrams,Cholesterol:0milligrams,Fiber:1gram,VitaminD:0IU,Calcium:0milligrams,Iron:0.5milligrams
BrownRicewithRoastedCarrots
Thissimpledishisagreatwaytointroducefoodcombinations.Sweetandtenderroastedcarrotshelpbalanceoutthenuttyflavorofwholegrainbrownrice.
3largecarrots,peeledandcutinto1-inchchunks
1teaspooncanolaoil
1cupcookedlong-grainbrownrice
Waterorstock(chickenorvegetable)
Preheatovento400°F.Placecarrotsonsheetpananddrizzlewithcanolaoil.Roastfor15to20minutes,untiltender.Placecarrotsandbrownriceinafoodprocessorandpulseuntilmixtureisdesiredconsistency.Ifitappearstoodry,addsomewaterorbrothandpulseagain.
YIELD:11⁄2cups
NutritionInformationper1⁄4Cup
Calories:55,TotalFat:1gram,SaturatedFat:0grams,Carbohydrate:10grams,Sugars:2grams,Protein:1gram,Sodium:23milligrams,Cholesterol:0milligrams,Fiber:1gram,VitaminD:0IU,Calcium:13milligrams,Iron:0.2milligrams
WholeGrainPancakes
Ilookforwardtolazyweekendbreakfastswhereweallhuddlearoundthestovetomakepancakes.Ikeepalargebatchofthedryingredientsinthepantryatalltimestohelpcutdownonpreptime.Sincemostdaysarenotsorelaxed,Imakelotsofextrapancakesandfreezethem.Youcanpop’eminthemicrowavestraightfromthefreezeronbusyweekdaymornings.Babiesandtoddlersalikelovethissimplerecipe.
1cupwholemilk
1tablespoonwhitevinegar
1cupPancakeMix(seerecipebelow)
1largeegg,lightlybeaten
1teaspoonvanillaextract
2tablespoonsunsaltedbutter,meltedandcooledslightly
Additionalbutterforgreasingpanorgriddle
Toppings:butter,freshfruit,jam,maplesyrup
Combinemilkandvinegarinasmallbowlormeasuringcup,stirandsetasidefor5minutes.Inalargebowl,combinepancakemix,milkandvinegarmixture,egg,vanilla,andmeltedbutter;whiskwell.
Heatandgreaseapanorgriddleovermediumheat.Pourabout3tablespoonsofbatterandcook2to3minutesperside,untilgoldenbrown.Servewithdesiredtoppings.
PancakeMix(MakesAbout3Cups)
11⁄2cupswholewheatpastryflour
11⁄2cupsall-purposeflour
1teaspoonbakingpowder1⁄2teaspoonbakingsoda
11⁄2teaspoonskoshersalt
1tablespoonsugar
YIELD:12pancakes
NutritionInformationperPancake
Calories:70,TotalFat:3grams,SaturatedFat:2grams,Carbohydrate:9grams,Sugars:2grams,Protein:2grams,Sodium:130milligrams,Cholesterol:7milligrams,Fiber:1gram,VitaminD:1IU,Calcium:40milligrams,Iron:0.4milligrams
MacandCheesewithVegetablesandChicken
Thisisanawesomemixedmealforlittleoneswhoaretentotwelvemonthsold.Servewithfruitforacompleteandwell-balancedmeal.Istillmakethis(unpureed)fortheentirefamilytoenjoy.
2cupssmall-shapedpasta(suchasstellineororzo)1⁄2cupbroccoliflorets
1⁄2cupchoppedcarrots
3ouncescookedchickenbreast1⁄4cuplow-fatmilk
2ouncesAmericancheese,shreddedorchopped(Applegatebrandrecommended)
Cookpastaaccordingtopackagedirectionsandsetaside.Placebroccoliandcarrotsinasmallsaucepanandboiluntilverytender(about15minutes).Drain,reserving1cupofthecookingliquid.Transfercookedvegetablesandchickentoafoodprocessorandpulseuntilwellchopped;addabitofreservedveggiecookingliquidifmixtureappearstoodry.Setaside.
Heatmilkinasmallsaucepanuntilsteamy.Addpastaandcheese;stirwithawoodenspoonuntilwellcombined.Mixinchickenmixtureandaddmorecookingliquid,ifdesired.YIELD:about3cups
NutritionInformationper1⁄2Cup
Calories:147,TotalFat:4grams,SaturatedFat:2grams,Carbohydrate:18grams,Sugars:1gram,Protein:11grams,Sodium:157milligrams,Cholesterol:21milligrams,Fiber:2grams,VitaminD:5IU,Calcium:78milligrams,Iron:0.6milligrams
•12TO18MONTHS•
Dressed-UpFrozenWaffleswithPearsandHoneyYoudon’talwayshavetomakebreakfastfromscratch.Onsuperbusymorningspopawholegrainwaffleinthetoaster.Makeitspecialandboostthefiberwitha1-minutesauce.
1frozenwholegrainwaffle,toasted
1pear,peeledandchopped
1teaspoonhoney
Whilewaffleistoasting,preparethesauce.Placechoppedpearandhoneyinasmallbowl.Microwaveonhighfor1minute,untilpearistender.Stirandallowtocoolfor5minutes.Poursauceovertoastedwaffleoronthesidefordipping.YIELD:1waffle
NutritionInformationper1⁄2Waffle(withTopping)
Calories:98,TotalFat:1gram,SaturatedFat:0grams,Carbohydrate:24grams,Sugars:13grams,Protein:1gram,Sodium:99milligrams,Cholesterol:0milligrams,Fiber:3grams,VitaminD:0IU,Calcium:19milligrams,Iron:1milligram
Blueberry–GreekYogurtMiniMuffins
Lotsofsuperfoodsmaketastymuffins,butblueberriesareatoppick.Wegrabmuffinsforbreakfastonthegoorasalightsnack.Ioftenbringabigbatchintopreschoolforaclasstreat.Theyfreezewell,somakeahead,storeinthefreezer,anddefrostasneeded.
1cupunbleachedorganicall-purposeflour
1cupwholewheatpastryflour
2teaspoonsbakingsoda1⁄2teaspoonkoshersalt
1⁄2cupmaplesyrup
1egg,beaten1⁄4cupcanolaoil
1⁄2cupplainnonfatGreekyogurt
1teaspoonpurevanillaextract
1cuplow-fatmilk
2cupsblueberries
2teaspoonslemonzest
Preheatovento350°F.Sprayaminimuffinpanwithnonstickcookingspray.Inalargebowl,whiskflours,bakingsoda,andsalt.
Inaseparatebowlwhisktogethermaplesyrup,egg,canolaoil,Greekyogurt,vanilla,andmilk.Addyogurtmixturetodryingredients,mixuntiljustcombined.Gentlyfoldinblueberriesandlemonzest.Usingatablespoon,scoopbatterintomuffinpan.Bakefor8minutesoruntilatoothpickcomesoutcleanfromthecenter.YIELD:36minimuffins
NutritionInformationperMuffin
Calories:60,TotalFat:2grams,SaturatedFat:0grams,Carbohydrate:10grams,Sugars:4grams,Protein:1gram,Sodium:95milligrams,Cholesterol:5milligrams,Fiber:1gram,VitaminD:5IU,Calcium:15milligrams,Iron:0.3milligrams
Three-CheesePizza
Pizzaisablankcanvasforsuperfoods,andeveryFridayispizzanightinourhouse.Itmakesforaneasydinnerthateveryonelooksforwardtoattheendofabusyweek.Makebatchesofdoughaheadandstoreinthefreezer.Makesuretogetthekidsinthekitchentohelpchoosethetoppingsandsprinklethecheese.
1batchHomemadePizzaDough(seerecipebelow)orstore-boughtdoughatroomtemperature
2tablespoonsoliveoil1⁄2cupmarinarasauce(suchasCarrotMarinaraSauce)
8slicesprovolonecheese
8ouncesshreddedpart-skimmozzarellacheese1⁄4cupgratedParmesancheese
Toppingsuggestions:olives,bellpeppers,uncuredturkeypepperoni(suchasApplegate),slicedtomato
Placealargebakingsheetorpizzapanintheoventowarm.Turndoughoutontoalightlyflouredsurfaceandrollflatusingarollingpin.Carefullyremovepanfromovenanddrizzlewitholiveoil.Transferdoughtopanandgentlypresstotheedges.Topwithmarinara,cheese,andadditionaltoppings,ifdesired.Bakefor14to15minutes,turningpanoncehalfwaythroughcooking.Allowtocoolslightlybeforeslicing.
HomemadePizzaDough(Makes13⁄4-Pound-PieceofDough)
1packagedryactiveyeast
1teaspoonsugar
1cupwarmwater
2cupsall-purposeflour
1cupbreadflourorwholewheatpastryflour
2teaspoonskoshersalt
Extravirginoliveoil
Combineyeast,sugar,andwaterinalargemeasuringcupandwhisktocombine.Allowtorestfor10minutes,untilfoamy.Placefloursandsaltinthebowlofanelectricmixerfittedwithadoughhook.Addtheyeastmixtureand1tablespoonofoliveoil.Runmachineonlowuntilingredientsarejustcombined.Increasespeedtomediumfor6to8minutes,untildoughhascometogetherinalargeball.Transferdoughtoanoiledbowlandcoverwithacleankitchentowel.Letriseforatleast1hour.YIELD:12largeor24smallslices
NutritionInformationper1SmallSlice
Calories:119,TotalFat:5grams,SaturatedFat:3grams,Carbohydrate:12grams,Sugars:1gram,Protein:7grams,Sodium:247milligrams,Cholesterol:15milligrams,Fiber:0grams,VitaminD:1.3IU,Calcium:152milligrams,Iron:0.7milligrams
CheesyRicewithPeas
Somechildrenmaybeturnedoffbytheflakytextureofcookedrice.Addingsomethingsoftandsticky(inagoodway)likecheesehelpsmakeiteasiertoeat.Thisrecipeisalsomyanswertothosehigh-sodiumboxedricemixeswiththeseasoningpackets.
1cupbrownrice
2cupswater
1tablespooncanolaoil
2packetsLatinspicemixseasoning(suchasno-salt-addedGoyaSazónNatural&Complete)
1tablespoonfreshlysqueezedlemonjuice
1cupfrozengreenpeas3⁄4cuplow-fatshreddedcheddarcheese
Ina3-quartsaucepanorDutchoven,combinericeandwater.Bringtoaboil,cover,andreduceheatandsimmeruntilriceistender(30–35minutes).Inasmallbowl,combinecanolaoil,spicemix,andlemonjuice;stirtocombineandsetaside.Whenthericeiscooked,addthespicemixture,peas,andcheese;mixwellandserve.YIELD:about4cups
NutritionInformationper1⁄2Cup
Calories:136,TotalFat:3grams,SaturatedFat:1gram,Carbohydrate:20grams,Sugars:1gram,Protein:6grams,Sodium:181milligrams,Cholesterol:3milligrams,Fiber:2grams,VitaminD:1IU,Calcium:56milligrams,Iron:0.5milligrams
WholeGrainChocolateCupcakeswithCreamCheeseandMascarponeFrosting
Iamalwaysonamissiontomakefrom-scratchbakedgoods.Thesecupcakeshavebecomemygo-torecipeforbirthdayparties,holidays,andweekendswhenIfeellikemakingspecialtreats.Wholewheatpastryflouraddssomewholegraingoodness,andthepreservative,andtrans-fat-freeicingisahealthierblankcanvasforanykindofdecorations.
1cupwholewheatpastryflour
1cupall-purposeflour
1cupunsweetenedcocoapowder
11⁄2teaspoonsbakingsoda
1⁄2teaspoonsalt
1stickunsaltedbutter
11⁄3cupssugar
1⁄3cuplightbrownsugar
2largeeggs
2teaspoonsvanillaextract
1cupwholemilk1⁄4cupwater
CreamCheeseandMascarponeFrosting(recipebelow)
Preheatovento350°F.Linea12-cupmuffinpanwithpaperliners.Sifttogetherflours,cocoapowder,bakingsoda,andsalt;setaside.Inthebowlofanelectricstandmixerfittedwithapaddleattachment,creamtogetherbutterandbothsugarsuntilfluffy(2–3minutes).Withthemixeronlow,addtheeggs,oneatatime,followedbythevanilla.Alternatelyaddthedryingredientsandthemilkandwateruntilallingredientsarewellmixed.Usinganice-creamscoopor1⁄4cupmeasure,placebatterintopansandbakefor17to20minutesoruntilatoothpickinsertedinthecentercomesoutclean.Letcoolcompletelyandtopwithfrosting.Decorateasdesired.
CreamCheeseandMascarponeFrosting8ouncescreamcheese,softened
8ounces1⁄3reducedfatcreamcheese,softened(akaNeufchâtel)
4tablespoonsunsaltedbutter,softened1⁄4cupmascarponecheese
1teaspoonvanillaextract
3cupsconfectioners’sugar
Inamediumbowl,combinecreamcheeses,butter,mascarpone,andvanilla.Usinganelectricmixer,blendingredientstogetherwhileslowlyaddingconfectioners’sugarinbatches.Continuetobeatuntilsmoothandcreamy.Frostingcanbemadeaheadandstoredintherefrigeratorforupto3days.Allowittositoutfor10to15minutesbeforefrostingcupcakes.YIELD:24cupcakes
NutritionInformationper1CupcakewithFrosting
Calories:227,TotalFat:14grams,SaturatedFat:8grams,Carbohydrate:24grams,Sugars:15grams,Protein:4grams,Sodium:185milligrams,Cholesterol:51milligrams,Fiber:2grams,VitaminD:10IU,Calcium:37milligrams,Iron:1.4milligrams
•18TO24MONTHS•
Nut-FreeGranolaThisno-failgranolarecipeisbetterthananythingoutofabox.Oncepotentialallergieshavebeenruledout,addpumpkinseedsorsesameseedsforsomeextracrunch.Driedcranberriesareatastypairingwiththecoconut,butdriedapricots,raisins,andcherriesworkwelltoo.Somechildrenhavetroublewithchewydriedfruits,soconsiderchoppingfinelybeforeaddingtothemix.
21⁄2cupsrolledoats
1⁄2cupsweetenedshreddedcoconut
1⁄4teaspoonkoshersalt
1⁄3cupmaplesyruporagavenectar
1tablespooncanolaoil
1cupdriedcranberries
Preheatovento300°F.Sprayalargebakingsheetwithnonstickcookingspray.Combineoats,coconut,salt,maplesyrup,andcanolaoilinalargebowl.Tosswellandtransfertopreparedbakingsheet.Bake,stirringoccasionally,untilgoldenbrown(15–20minutes).Removefromoven.Oncecool,mixindriedcranberries.Storeinanairtightcontainerforupto1week.
YIELD:31⁄2cups
NutritionInformationper1⁄4Cup
Calories:128,TotalFat:4grams,SaturatedFat:2grams,Carbohydrate:22grams,Sugars:12grams,Protein:2grams,Sodium:33milligrams,Cholesterol:0milligrams,Fiber:2grams,VitaminD:0IU,Calcium:8milligrams,Iron:0.7milligrams
BreakfastQuinoawithCherries
Thisoatmealalternativewillgetkidstofallinlovewithquinoa.It’shigherinproteinandfiberthanoatmealandcontainsallofthebuildingblocksthattinymusclesneed.Usefreshcherrieswhenthey’reinseasonandoptfordriedorfrozenwhenthey’renot.
1cuplow-fatmilkoralmondmilk1⁄2cupquinoa
Pinchofkoshersalt
1teaspoonlightbrownsugarorturbinadosugar1⁄2cupfreshordriedcherries
Bringmilktoasimmerinasmallsaucepan.Addquinoa,salt,andsugar.Reduceheatandcookuntilquinoaistenderandliquidisabsorbed(12–15minutes).Stirincherriesandallowtositforatleast5minutesbeforeserving.
YIELD:about11⁄3cups
NutritionInformationper1⁄3Cup
Calories:128,TotalFat:2grams,SaturatedFat:1gram,Carbohydrate:23grams,Sugars:8grams,Protein:5grams,Sodium:67milligrams,Cholesterol:4milligrams,Fiber:2grams,VitaminD:25IU,Calcium:85milligrams,Iron:1milligram
Charlie’sDoublePumpkinMuffins
Charlotteisobsessedwithpumpkinmuffins,andtherearenocomplaintsfromme.Icreatedthisrecipeespeciallywithherinmind,andIfindmyselfmakingandfreezingbatchesoftheseatleastonceamonth.Pumpkinseedsmakeforthe“double”pumpkindesignation,butsometimeswejustmakethemplain.Theyarealsodynamitewhenyouaddacouplehandfulsofminichocolatechipstothebatter.
1cupall-purposeflour
1cupwholewheatpastryflour
11⁄2teaspoonsbakingpowder
1⁄2teaspoonbakingsoda
1⁄2teaspoongroundcinnamon
1teaspoonkoshersalt
1cuplightbrownsugar
1largeegg,beaten1⁄2cupcanolaoil
1(3-ounce)pouchcarrot-applesauce(TraderJoe’sCrushersrecommended)1⁄4cupwholemilk
1teaspoonvanillaextract
1cupcannedpumpkinpuree
Pumpkinseedsandsparklingsugar
Preheatovento375°F.Sprayminimuffinpanwithnonstickcookingsprayandsetaside.Inalargebowl,combineflours,bakingpowder,bakingsoda,cinnamon,andsalt;whiskwelltocombine.Inaseparatebowlwhisktogetherbrownsugar,egg,canolaoil,carrot-applesauce,milk,vanilla,andpumpkinpuree.Addpumpkinmixturetodryingredientsandmixuntiljustcombined.Filleachmuffincupwith1tablespoonofbatterandsprinklewithpumpkinseedsandsparklingsugar.Bakefor12to14minutesoruntilatoothpickcomesoutcleanfromthecenter.Allowtocoolforatleast20minutesbeforeserving.YIELD:36minimuffins
NutritionInformationperMuffin
Calories:77,TotalFat:3grams,SaturatedFat:0grams,Carbohydrate:11grams,Sugars:6grams,Protein:1gram,Sodium:73milligrams,Cholesterol:5milligrams,Fiber:1gram,VitaminD:1IU,Calcium:7milligrams,Iron:0.3milligrams
WholeGrainPitaChipswithEdamameHummus
Thisprotein-packeddipissuperfunfordunkingveggiesandhomemadepitachips—they’rehealthierthananythingoutofabag!Forthinnerchips,usewholewheatflourtortillas.
3(6-inch)wholewheatpitas
4tablespoonsoliveoil,divided3⁄4teaspoonkoshersalt
1⁄8teaspoonblackpepper,plusmoretotaste
2cupsshelledfrozenedamame,thawed
2tablespoonswhippedcreamcheese
1tablespoonhoney
Juiceandzestof1lemon
Preheatovento350°F.Usingasharpknifeorpizzacutter,sliceeachpitaintoeighttriangles.Place1tablespoonoliveoilinasmallbowl,seasonwith1⁄4teaspoonsaltandpepper(totaste).Placepitawedgesonalargesheetpanandbrushwithseasonedoil.Bakefor5to7minutesoruntiltheyjustbegintoturngoldenbrown.Whilechipsarebaking,makethedip.Placeedamame,remainingoil,creamcheese,honey,lemonjuiceandzest,1⁄2teaspoonsalt,and1⁄8teaspoonpepperinafoodprocessorandrununtilsmoothandcreamy.Servedipwithchipsontheside.
YIELD:24chipsand13⁄4cupsdip
NutritionInformationperServing(3Chipsand1TablespoonDip)
Calories:95,TotalFat:3grams,SaturatedFat:0grams,Carbohydrate:15grams,Sugars:1gram,Protein:4grams,Sodium:187milligrams,Cholesterol:1milligram,Fiber:2grams,VitaminD:0IU,Calcium:11milligrams,Iron:1milligram
FrenchToastStickswithBlackberrySauce
Growingup,IlovedmakingFrenchtoastwithmyparentsontheweekends.Itmeanssomuchtometomakethisversionwithmyownkids.Cuttingitintosticksmakesiteasierfortinyfingerstoenjoy.Thepurpledippingsauceisprettypopulartoo!
2cupsfreshorfrozenblackberries1⁄4cupwater
1⁄4cup100percentmaplesyrup
1tablespoonfreshlemonjuice
1largeegg1⁄2cuplow-fat(1percent)milk
1⁄2teaspoonpurevanillaextract
1teaspoongroundcinnamon,plusmoretotaste
1tablespoonunsaltedbutterorSmartBalanceButterySpread,divided
3sliceswholegrainbread
Fortheblackberrysauce:Combineberries,water,maplesyrup,andlemonjuiceinasmallsaucepan.Heatovermediumheatuntilbubblyandberriesbegintobreakdown(about10minutes).Transfermixturetoafoodprocessorfittedwithasteelblade.Pulseuntilsmooth,strainthroughafinemeshstrainertoremoveseeds.Setasidetocool.
FortheFrenchtoast:Inalargebowl,whisktogetheregg,milk,vanilla,andcinnamon;setaside.Heatalargenonstickskilletovermediumheat;spraywithnonstickspray.Melthalfthebutterintheskillet.Diptwoslicesofbreadintomilkmixture,makingsurebothsidesarewellcoated.Placebreadinskilletandcookfor2to3minutespersideoruntilgoldenbrown(sprinklewithadditionalcinnamon,ifdesired).Repeatwithremainingsliceofbread.Coolslightlyandcuteachsliceintofoursticks.Servewithblackberrysauce.
YIELD:12sticksand2⁄3cupsauce
NutritionInformationperServing(3Sticksand2TablespoonsSauce)
Calories:230,TotalFat:5grams,SaturatedFat:1gram,Carbohydrate:41grams,Sugars:24grams,Protein:6grams,Sodium:202milligrams,Cholesterol:48milligrams,Fiber:5grams,VitaminD:38IU,Calcium:204milligrams,Iron:2milligrams
ArugulaPestoPasta
Affectionatelycalled“greenmacaroni,”thisquickandeasycreationmakesitswayontoourtableforweeknightdinnersandholidaycelebrationsalike.Youcanturnjustaboutanykindofleafygreenvegetableorherbintopesto;nutrient-filledarugulaisoneofthemostpopularinourhouse.Makelargebatchestostoreinthefridgeandfreezersoit’sreadytogowhenyouare.
1poundrotinipasta1⁄4cupheavycream
1⁄4cupArugulaPesto(recipebelow)orusepreparedpestofromthegrocerystore
Cookpastaaccordingtopackagedirections.Drainandsetaside.Inthesamepotaddcreamandbringtoasimmer.Stirinpesto(iffrozen,canbeaddedstraightfromthefreezer).Stirandcookfor2to3minutes,untilslightlythickened.Addpastaandtosstocoat.
ArugulaPesto(Makes11⁄2cups)
4cupsfresharugula
1clovegarlic,chopped
Juiceandzestof1lemon1⁄4cupgratedParmesancheese(optional)
1teaspoonkoshersalt
Blackpepper3⁄4cupextravirginoliveoil
Combinearugula,garlic,lemonjuiceandzest,Parmesan(ifusing),salt,andpepper(totaste)inafoodprocessorfittedwithasteelblade.Pulseuntilsmooth.Withthemachineon,slowlypourinoliveoil.Blenduntilsmooth.Serveimmediately,refrigerateforupto1week,orfreezeforupto3months.YIELD:8cups
NutritionInformationper1⁄2Cup
Calories:134,TotalFat:4grams,SaturatedFat:1gram,Carbohydrate:21grams,Sugars:1gram,Protein:4grams,Sodium:19milligrams,Cholesterol:5milligrams,Fiber:1gram,VitaminD:1IU,Calcium:13milligrams,Iron:1milligram
BananaChocolateChipBread
There’snobetterwaytouseupoverripebananas!Thisrecipeisincrediblyflexible—useapplesauceinsteadofapplebutteroralmondmilkinsteadofsoy(cow’smilkworkstoo),anditstillcomesoutperfecteverytime.Thisbananabreadisalsoallergy-friendlybecauseit’sfreeofeggsandnuts.Youcaneliminateanytracesofdairybyusingveganchocolatechips,orswapoutgluten-freebakingmixfortheflour.IprefertomakethisinalargeBundtpanorminiloaves.*Ifyouuseastandardloafpan,you’llhavesomeextrabatterleftoverforsomemuffins.
3⁄4cupmaplesyrup
1⁄4cuphoney
2ripebananas,mashed
1teaspooncinnamon1⁄4teaspoonfreshlygratednutmeg
1⁄4cupcanolaoil
1⁄4cupapplebutter
1teaspoonpurevanillaextract
1cupunsweetenedsoymilk
1cupall-purposeflour
1cupwholewheatpastryflour
2teaspoonsbakingsoda1⁄2teaspoonkoshersalt
1cupsemisweetchocolatechips
Preheatovento350°F.Sprayaloafpanwithnonstickcookingsprayandsetaside.Inalargesaucepan,combinemaplesyrup,honey,bananas,cinnamon,nutmeg,canolaoil,applebutter,vanilla,andsoymilk.Heatoverlowheatfor2to3minutes;whisktocombineandsetasidetocoolfor15minutes.Inalargebowl,combineflours,bakingsoda,andsalt;setaside.Addbananamixturetodryingredients;mixuntiljustcombined.Makesurebatterhascooled,thenstirinthechocolatechips.Pourbatterintopreparedloafpanandbakefor45to50minutesoruntilatoothpickcomesoutcleanfromthecenter.Allowtocoolforatleast30minutesbeforeserving.
*IfusingaBundtpan,increasecookingtimeto55to60minutes.YIELD:12largeor24smallslices
NutritionInformationper1SmallSlice
Calories:156,TotalFat:5grams,SaturatedFat:2grams,Carbohydrate:27grams,Sugars:17grams,Protein:2grams,Sodium:133milligrams,Cholesterol:0milligrams,Fiber:1gram,VitaminD:5IU,Calcium:25milligrams,Iron:0.4milligrams
•2TO3YEARS•
CinnamonRollOatmealI’vemadeoatmealthiswaysomanytimesIhadtowriteuptherecipe.Ithasallthesweetgoodnessofstickybuns,butitisamuchhealthierwaytostartyourday.Foreasymorningtimeprep,makeplainoatmealaheadandstoreinthefridge.Microwavetoreheatandthenpileonthetoppings.
1teaspoongroundcinnamon
4teaspoonsbrownsugar
11⁄2cupsrolledoats
1⁄4cupraisins
1⁄4cupchoppedwalnuts(optional)
Low-fatmilkorsoymilk(optional)
Inasmallbowl,combinecinnamonandsugar—setaside.Prepareoatswithwateraccordingtopackagedirections.Topwithcinnamon,sugar,andraisins,andwalnuts,ifusing;stir.Finishwithasplashofmilkorsoymilk,ifdesired.YIELD:3cups
NutritionInformationper1⁄2Cup
Calories:143,TotalFat:5grams,SaturatedFat:1gram,Carbohydrate:24grams,Sugars:13grams,Protein:3grams,Sodium:64milligrams,Cholesterol:0milligrams,Fiber:2grams,VitaminD:17IU,Calcium:25milligrams,Iron:1.7milligrams
RealMicrowavePopcorn
Savetimeandmoneyandskipallthosepreservatives.Makingrealmicrowavepopcornissoeasythatmydaughtertaughtourbabysitterhowtodoit.Seasonfreshlypoppedpopcornwithcinnamonsugar,Parmesancheese,freshherbs,orcocoapowder.Popcorncanbeachokinghazard,sobesuretogivesmallservingsizes,especiallythefirstfewtimesyouserveittotheyoungerkids.
1⁄4cuppopcornkernels
1tablespoonbutteryspreadsuchasSmartBalance,melted
Koshersalttotaste
Placekernelsinabrownpaperlunchbagandfoldoverthetoptwicetoclose.Microwaveonhighforapproximately2minutes.Pourintoalargebowlandtopwithmeltedbutteryspreadandseasonwithsalt.YIELD:6cups
NutritionInformationper1Cup
Calories:40,TotalFat:2grams,SaturatedFat:0grams,Carbohydrate:6grams,Sugars:0grams,Protein:1gram,Sodium:108milligrams,Cholesterol:0milligrams,Fiber:1gram,VitaminD:0IU,Calcium:0milligrams,Iron:0.4milligrams
Slow-CookerCoconutRice
Ilovetousemyslowcookerformorethanjustone-potmeals.ThrowtheingredientsforthishealthyandtastysidedishintheCrock-Potandheadtotheparkfortheafternoon.Servewithgrilledchickenorshrimpandsteamedveggies.
1cupdrylong-grainbrownrice
1canlightcoconutmilk(about2cups)
1cupwater
1teaspoonkoshersalt
Combineingredientsinaslowcookerandstir.Coverandcookonhighfor2hours.
YIELD:31⁄2cups
NutritionInformationper1⁄4Cup
Calories:75,TotalFat:3grams,SaturatedFat:2grams,Carbohydrate:11grams,Sugars:1gram,Protein:1gram,Sodium:88milligrams,Cholesterol:0milligrams,Fiber:0grams,VitaminD:0IU,Calcium:9milligrams,Iron:0.3milligrams
PeanutButterSpaghetti
Peanutbutterfordinner!ThisAsian-inspirednoodledishishighinproteinandhealthyfats.Kidsjustcan’tgetenoughofit.Leftoversaucemakesatastydipforchickenorveggiesticks.
12ouncesdryspaghetti
1clovegarlic1⁄2cupcreamypeanutbutter
1⁄4cupreduced-sodiumsoysauce
2tablespoonshoney
2tablespoonssherryorricevinegar
1tablespooncanolaoil
1teaspoonsesameoil
Shreddedcarrotsandthinlyslicedcucumberforserving
Cookpastaaccordingtopackagedirections;drain,reserving1⁄4cupofthecookingliquid.Whilethepastaiscooking,preparethesauce.Addgarlictofoodprocessorandpulsetofinelychop.Addpeanutbutter,soysauce,honey,vinegar,canolaandsesameoils;pulseuntilsmooth.Withthemachinerunning,addreservedcookingliquidthroughthefeedtube.Toss1⁄2cupofpreparedsaucewithcookedpasta.Servewithcarrotsandcucumbersontoporontheside.YIELD:6cups
NutritionInformationper1⁄2Cup
Calories:197,TotalFat:8grams,SaturatedFat:1gram,Carbohydrate:25grams,Sugars:4grams,Protein:8grams,Sodium:230milligrams,Cholesterol:0milligrams,Fiber:1gram,VitaminD:0IU,Calcium:13milligrams,Iron:1.4milligrams
Chocolate-DippedPretzels
Thesecrunchy,sweet,andsaltytreatsaremytoppickforclassparties,bakesales,andholidaytreats.Usechipsorchoppedbarsofchocolate(whatever’sinthepantry);youcanmakeahugebatchoftheseinlessthan30minutes.
8ouncessemisweetchocolate
8ounceswhitechocolate
1bagsaltedpretzelrods
Assortedsprinklesandcoloredsugar
Linetwobakingsheetswithparchmentpaper.Placechocolateinabowlandmeltoveradoubleboilerorinthemicrowave.*Pourmeltedchocolateintoatalldrinkingglass.Tilttheglassdownwardslightly,beingcarefulnottospillthechocolate.Thendipandrollthepretzelinchocolatetocoat;transfertobakingsheetandsprinklewithcoloredsugarorotherdesireddecorations.Allowtosetforatleast30minutesoruntilchocolatehashardened.Storeincellophaneorresealableplasticbags.
*Ifusingthemicrowave,cookonhighin20-to30-secondincrements,stirringwelleachtime.
YIELD:30pieces
NutritionInformationperPiece
Calories:100,TotalFat:4grams,SaturatedFat:2grams,Carbohydrate:15grams,Sugars:7grams,Protein:2grams,Sodium:208milligrams,Cholesterol:1milligram,Fiber:1gram,VitaminD:0IU,Calcium:11milligrams,Iron:0.5milligrams
5ProteinRecipes•6TO12MONTHS•
EasyChickenSoupBoxedchickenbrothcanbeahugetimesaver,butthere’snothingasdeliciousashomemadechickenstock.Itisrichinvitaminsandminerals,plusithelpskeepkidshydrated.Keepquartsatthereadyinthefreezertomakesoups,sauces,andrisottoonthefly.Ilovetomakebatchesofthissouptodelivertofamilyandfriendswhenthey’refeelingundertheweather.
1quartHomemadeChickenStock(recipebelow)
1cupmixedfrozenvegetables(peas,greenbeans,corn,andcarrots)2⁄3cupcookedbrownriceorpasta
Bringstocktoaboilinamediumsaucepan.Addvegetablesandriceorpastaandsimmeruntilallingredientsareheatedthrough.Forchildrenagesninetotwelvemonths,pureetodesiredtexture.YIELD:1quart
HomemadeChickenStock(Makes3Quarts)1(3-to4-pound)wholechicken
1whiteonion,quartered
2largecarrots,roughlychopped
2largecelerystalks,roughlychopped
2clovesgarlic
2handfulsfreshherbs(suchasparsley,basil,dill,thyme,tarragon,androsemary)
1tablespoonkoshersalt
1teaspoonblackpeppercorns
2bayleaves
1gallonwater
Placechickeninthebottomofalarge(5-or6-quart)stockpot.Tossinonion,carrots,celery,garlic,herbs,salt,peppercorns,andbayleaves.Addenoughwatertocover(about1gallon).Bringtoaboiluncovered,reducetoasimmer,andcookfor3hours.Strainandtransfertoplasticorglasscontainers.Storeintherefrigeratorforupto1weekorinthe
freezerforupto6months.NutritionInformationper1Cup
Calories:33,TotalFat:2grams,SaturatedFat:1gram,Carbohydrate:0grams,Sugars:0grams,Protein:4grams,Sodium:381milligrams,Cholesterol:12milligrams,Fiber:0grams,VitaminD:0IU,Calcium:12milligrams,Iron:0.2milligrams
PorkandPotatoes
Abalancedmealwitheachspoonful,thiscombinationofmeat,starch,andveggieisbaby’sfirstintrotoa“grown-up”dinner.Porkisanexcellentsourceofthiamin,anenergy-producingBvitamin,andthecreaminessofthemineral-richpotatoeshelpsmakeiteasiertoenjoy.
1largebone-inporkchop(about6ounces)
1mediumpotato,peeledanddiced
1cupfrozenpeas
Placeporkchopandpotatoinamediumsaucepan.Coverwithwaterandbringtoalowboil.Reduceheattomediumandcookfor40to45minutes,turnoffheat,andaddpeas.*Transfertoabowltocoolslightly,reserving1cupofthecookingliquid.Removemeatfromtheboneandtransferitalongwithpotatoesandpeastoafoodprocessorandpulseuntilthemixtureiswellcombinedbutstillhassometexture.Addafewsplashesofcookingliquidtomakethemixturesmoother,ifdesired.Storeintherefrigeratorforupto3daysortransfertoicecubetraysandfreezeforupto3months.
*Toensurethatthemeatisthoroughlycooked,useameatthermometer;theproperinternaltemperatureforporkis145°Fto150°F.
YIELD:about2cups
NutritionInformationper1⁄4Cup
Calories:61,TotalFat:1gram,SaturatedFat:0grams,Carbohydrate:7grams,Sugars:1gram,Protein:6grams,Sodium:17milligrams,Cholesterol:15milligrams,Fiber:1gram,VitaminD:3IU,Calcium:7milligrams,Iron:0.5milligrams
ChickenThighswithSweetPotato
Dark-meatpoultrygetsabadreputationforbeingtoohighinfat,butitisactuallyrichinhealthyunsaturatedfatsthatarevitalforbaby’sgrowthanddevelopment.Darkmeatalsocontainsmoreironthanwhitemeat.Thenaturalsugarsinsweetpotatoesmakethisdishextrapleasingfortinytastebuds.
3large,bone-inchickenthighs
1largesweetpotato,peeledanddiced
Placechickenthighsandsweetpotatoinamediumsaucepan.Coverwithwaterandbringtoalowboil.Reduceheattomediumandcookfor30to35minutes.*Transfertoabowltocoolslightly,reserving1cupofthecookingliquid.Removemeatfromtheboneandtransferitalongwithsweetpotatotoafoodprocessorandpulseuntilthemixtureiswellcombinedbutstillhassometexture.Addafewsplashesofcookingliquidtomakethemixturesmoother,ifdesired.Storeintherefrigeratorforupto3daysortransfertoicecubetraysandfreezeforupto3months.
*Toensurethatthemeatisthoroughlycooked,useameatthermometer;theproperinternaltemperatureforchickenis165°F.
YIELD:about11⁄2cups
NutritionInformationper1⁄4Cup
Calories:60,TotalFat:1gram,SaturatedFat:0grams,Carbohydrate:4grams,Sugars:1gram,Protein:7grams,Sodium:42milligrams,Cholesterol:29milligrams,Fiber:1gram,VitaminD:2IU,Calcium:10milligrams,Iron:0.5milligrams
•12TO18MONTHS•
DeconstructedBroccoliandTofuStir-FryTwosuperfoodstakecenterstageinthiscrowd-pleasingdish.Amoundofmixedfoodliketypicallyseeninstir-frycanbealittleoverwhelmingtoyoungchildren,somuchsothatitmightdeterthemfromeventastingit.Tryseparatingthecomponentsontheplate.Chopintotinybitesforagestwelvetoeighteenmonths.Serveitwithbrownriceorricenoodles.
1⁄2blockextra-firmtofu(7ounces)
2tablespoonscanolaoil,divided
2tablespoonslow-sodiumsoysauce,divided
1teaspoonfreshlygratedginger
3cupsbroccoliflorets
Preheatovento425°F.Slicetofuintopiecesapproximately1⁄2inchthickand2incheslong(domino-sizepieces).Placepiecesonaflatsurfacelinedwithapapertowelandpressdowngentlytoremoveexcesswater.Placetofupiecesonasheetpan,drizzlewith1tablespooneachcanolaoilandsoysauce;tosswelltocoat.Bakefor20to25minutes(turningonce),untilgoldenbrown.Heatremainingoilinalargeskilletorwok,addgingerandallowtocookforabout25seconds.Addbroccoliandremainingsoysauce.Stir-fryuntilbroccoliisjustcooked(about7minutes).YIELD:about6cups
NutritionInformationper1Cup
Calories:109,TotalFat:8grams,SaturatedFat:0grams,Carbohydrate:5grams,Sugars:2grams,Protein:7grams,Sodium:120milligrams,Cholesterol:0milligrams,Fiber:2grams,VitaminD:0IU,Calcium:241milligrams,Iron:1milligram
BakedBisonMeatballs
Yup,bison!Lowinfatbuthighinprotein,iron,andomega-3fats.Thelowfatcontentmeansthatthemeatcandryouteasily,butthecookingmethodandthesecretingredient(balsamiconions)keepthesebabiesmoistandflavorful.Youcanalsousethisrecipeusing90percentleangroundturkeyorleangroundbeef.Iliketoservethemwithpastaorsolowithsomemarinaraorbarbecuesaucefordipping.
2teaspoonsoliveoil1⁄4cupfinelychoppedredonion
Koshersaltandblackpepper
2teaspoonsbalsamicvinegar
1poundgroundbison
1largeegg,beaten
2tablespoonswholewheatpankobreadcrumbs
2tablespoonsItalian-seasonedbreadcrumbs
2tablespoonschoppedfreshparsleyor1tablespoonArugulaPesto
Heatoliveoilinasmallskillet.Addonion,seasontotastewithsaltandpepper,andcookfor2minutes.Addbalsamicvinegarandcookforanadditional5minutes.Removefromheatandsetasidetocool.Preheatovento350°F.Lineabakingsheetwithparchmentpaper.Inalargebowl,combinegroundbison,cookedonions,egg,breadcrumbs,andparsley(orpesto,ifusing).Seasonwithanadditional1⁄2teaspooneachsaltandpepper.Withcleanhands,gentlymixwellandformintosixteen1-ounceballs.Transfertolinedbakingsheetandbakefor20to25minutes.Useameatthermometertoensuretheproperinternaltemperature.TheUSDArecommendationforgroundmeatis160°Fto165°F.YIELD:16meatballs
NutritionInformationperMeatball
Calories:58,TotalFat:3grams,SaturatedFat:1gram,Carbohydrate:1gram,Sugars:0grams,Protein:6grams,Sodium:94milligrams,Cholesterol:27milligrams,Fiber:0grams,VitaminD:3IU,Calcium:8milligrams,Iron:1milligram
TeriyakiPorkTenderloin
Leanporktenderloinisawonderfulsourceofprotein.Theteriyakimarinadehelpstotenderizethemeatsoitisnevertoughorchewy.Sinceporktenderloinsaretypicallysoldintwo-packs,I’lldoublethisrecipeandpreparethemboth.Leftoversaregreatforsandwiches,quesadillas,ordicedandtossedwithriceandstir-friedvegetables.
1⁄4cupreduced-sodiumsoysauce
1clovegarlic,minced
1-inchpiecegingerroot,peeledandfinelychopped
2tablespoonsbrownsugar
1tablespoonricevinegar
1poundporktenderloin,trimmed
Placesoysauce,garlic,ginger,brownsugar,andvinegarinalargeresealableplasticbag.Addpork,transfertotherefrigerator,andmarinateforatleast30minutesorupto8hours.Preheatagrillorgrillpanovermediumheat.Removeporkfrommarinade(discardmarinade)andcookfor3to4minutespersideoruntilinternaltemperaturereaches145°Fto150°F.Letrestfor10minutesbeforeslicing.
Preparationvariation:Insteadofgrilling,searonallsidesinanoven-safeskilletandtransfertoa425°Foven.Roastuntilinternaltemperaturereaches145°Fto150°F.YIELD:1porktenderloin
NutritionInformationper2OuncesCookedPork
Calories:70,TotalFat:1gram,SaturatedFat:0grams,Carbohydrate:2grams,Sugars:2grams,Protein:12grams,Sodium:110milligrams,Cholesterol:37milligrams,Fiber:0grams,VitaminD:5IU,Calcium:3milligrams,Iron:0.6milligrams
•18TO24MONTHS•
Slow-CookerLentilSoupThisflavorful,protein-andveggie-packedsoupissodeliciousyourkiddieswillwantseconds.Forextraflavorandcalcium,topservingswithasprinkleoftheirfavoritecheese.
21⁄4cupsdrygreenlentils
2tablespoonsoliveoil
1tablespoonbutter
1tablespoonchoppedgarlic
1cupchoppedonion
2cupschoppedcarrots
2tablespoonstomatopaste
2teaspoonskoshersalt1⁄2tablespoonblackpepper
2teaspoonsdriedthymeorHerbsdeProvence
6cupschickenstockorlow-sodiumvegetablebroth
Combineingredientsinaslowcooker.Coverandsetonhighfor8hours.Forasmoothertexture,partiallypureewithanimmersionblenderbeforeserving.YIELD:8cups
NutritionInformationper1⁄2Cup
Calories:171,TotalFat:4grams,SaturatedFat:1gram,Carbohydrate:27grams,Sugars:4grams,Protein:8grams,Sodium:430milligrams,Cholesterol:2milligrams,Fiber:7grams,VitaminD:0IU,Calcium:38milligrams,Iron:2.5milligrams
GrandmaLori’sBakedBeans
Mymomisanamazingcook,butmostofhermealsarecreatedwithoutrecipes…justsight,smell,taste,andalifetimeofexperience.Thisrecipewasinspiredbyhergrandmotherandisnowpasseddowntomykids.Beansareatruesuperfood,andyes,thisrecipecallsforrealbacon—alittlegoesalongway.Forgetaboutsaltycansofbakedbeans;myfamilyneverhasacookoutwithoutthisrecipe.
2(15-ounce)canscannelliniorpintobeans,rinsedanddrained
2tablespoonsmaplesyrup
2tablespoonsmolasses
1teaspoonspicyyellowmustard1⁄4cupketchup
1⁄4teaspoongarlicsalt
1⁄4teaspoononionpowder
2slicesbacon,cutinhalf
Preheatovento350°F.Inalargebowl,combinebeans,maplesyrup,molasses,mustard,ketchup,garlicsalt,andonionpowder.Pourmixtureintoabakingdishandplacebaconontop.Bakefor40to45minutes,untilbeansarebubblingandbaconiscrisp.
YIELD:31⁄2cups
NutritionInformationper1⁄4Cup
Calories:82,TotalFat:1gram,SaturatedFat:0grams,Carbohydrate:15grams,Sugars:5grams,Protein:4grams,Sodium:100milligrams,Cholesterol:1milligram,Fiber:3grams,VitaminD:1.3IU,Calcium:27milligrams,Iron:1milligram
Slow-CookerPulledPork
Pulledporkmayseemlikeanoddsuggestionforkids,butthesweetandtenderporkisperfectionforlittleeaters.Thisrecipemakesalargebatch—amust-haveforSundayfootball.Servewithrice,inquesadillas,orwithasideofmacandcheese.
1bulbfennel,thinlysliced1⁄2whiteonion,thinlysliced
Koshersaltandblackpepper
2tablespoonscanolaoil,divided
3medium-sizeporktenderloins(about3pounds),cutinhalf1⁄2cupappleciderorapplejuice
1⁄2cupbarbecuesauce(TraderJoe’sbrandrecommended)
Placefennelandonioninthebottomofa5-to6-quartslowcooker;seasonwithsaltandpepper.Thenseasonporkwithsaltandpepper.Heat1tablespoonofoilinalargeskilletovermedium-highheat.Sear3piecesofthepork,cookingforabout2minutesperside.Transfertoslowcookerontopoffennelandonion;repeatwithremainingoilandpiecesofpork.Afterremovingpork,pourappleciderintohotskilletandcookfor2minutes,usingawoodenspoontoscrapeanybrownbitsfromthebottomofthepan.Pourapplecidermixtureintoslowcooker,followedbybarbecuesauce.Coverandcookonlowfor7hours.
After7hoursremovelidandshredporkusingtwoforks.Addmorebarbecuesauceifdesired.Coverandcookfor1hourmore.*
*Ifthemixtureistoowatery,drainsomeofthejuicesandtransfertoasmallsaucepan;boiluntilitisreducedasdesiredandaddbacktoslowcooker.
YIELD:about10cups
NutritionInformationper1Cup
Calories:130,TotalFat:3.5grams,SaturatedFat:0.5grams,Carbohydrate:5grams,Sugars:3grams,Protein:18grams,Sodium:175milligrams,Cholesterol:55milligrams,Fiber:1gram,VitaminD:7IU,Calcium:13milligrams,Iron:1milligram
GrilledTurkeyCutlets
Chickenbreastisaterrificquickandeasyweeknightdinner,sowhynotdothesamewithturkeybreast?Aleanproteinandevenmoretenderthanchicken,turkeybreastcanbeusedforfajitas,sandwiches,andstir-friestoo.
1poundthin-slicedturkeybreastcutlets1⁄2cupbalsamicvinaigrettesaladdressing
Marinatecutletsindressingforabout30minutes.Preheatagrillorgrillpanovermediumheat.Removemeatfrommarinade(discardmarinade)andcookfor3to4minutespersideoruntilinternaltemperaturereads160°F.Letrestfor10minutesbeforeslicing.YIELD:5to6cutlets
NutritionInformationper2OuncesCookedTurkey
Calories:81,TotalFat:1gram,SaturatedFat:0grams,Carbohydrate:1gram,Sugars:1gram,Protein:14grams,Sodium:73milligrams,Cholesterol:35milligrams,Fiber:0grams,VitaminD:0IU,Calcium:10milligrams,Iron:0.7milligrams
•2TO3YEARS•
HomemadePeanutButterI’malwaysaskedwhattolookforinagood-qualitypeanutbutter,anditisactuallyreallysimple—peanutsandsalt!Makingyourownissoincrediblyeasyandgivesyouachancetocreateyourownsignatureflavors.Iliketoaddcinnamon,honey,orunsweetenedcocoapowder.
10ouncesroastedandsaltedpeanuts(about2cups)
Placepeanutsinafoodprocessor.Pulse,thenblenduntilpeanutbutterisdesiredconsistency.Addflavorings(ifusing)andpulseagaintocombine.YIELD:1cup
NutritionInformationper1Tablespoon
Calories:106,TotalFat:9grams,SaturatedFat:1gram,Carbohydrate:3grams,Sugars:1gram,Protein:4grams,Sodium:72milligrams,Cholesterol:0milligrams,Fiber:1gram,VitaminD:0IU,Calcium:0milligrams,Iron:0.2milligrams
WhiteBeanSandwichSpread
Thissavoryspreadtastesgoodonjustabouteverything.Smearonasandwichorservewithpretzels,carrots,andpitachipsfordipping.Thisisanicealternativetohummusandcarriesalowerriskofallergicreactionbecauseitdoesnotcontainsesameseeds.
1(15.5-ounce)cancannellinibeans,rinsedanddrained1⁄4cupextravirginoliveoil
1clovegarlic
2tablespoonswhippedcreamcheese
1tablespoonfreshlemonjuice
11⁄2teaspoonschoppedrosemary
1⁄4teaspoonkoshersalt
1⁄2teaspoonblackpepper
Addingredientsintofoodprocessor;pulseuntilsmooth.
YIELD:21⁄2cups
NutritionInformationper1⁄4Cup
Calories:92,TotalFat:6grams,SaturatedFat:1gram,Carbohydrate:6grams,Sugars:0grams,Protein:3grams,Sodium:173milligrams,Cholesterol:2milligrams,Fiber:2grams,VitaminD:0IU,Calcium:28.33milligrams,Iron:0.5milligrams
Panko-BreadedFishSticks
You’llneverresorttoboxedfishsticksagain.Adultslovethemtoo,somakeabigbatchfortheentirefamily.Greekyogurt,alittlemayo,picklerelish,andfreshlemonjuicemakeadynamitedippingsauce.
1cupall-purposeflour
1egg,beatenwith2tablespoonswater
1cuppankobreadcrumbs
Koshersaltandblackpepper
1poundfreshcod,cutinto1-inchstrips
2tablespoonscanolaoil
Preheatovento450°F.Placeawirerackoverabakingsheetandspraywithnonstickspray.Setupbreadingstationbyplacingflourinaresealableplasticbag,eggandwaterinashallowbowl,andbreadcrumbsinashallowdish;seasonallwithsaltandpepper.Dredgethepiecesoffishintheflour(makesuretoshakeawayanyexcess).Continueontodipintheegg,thenthebreadcrumbmixture.Transfertopreparedbakingsheet.Drizzlewithcanolaoilandbakefor20to25minutes,untilgolden,turningonce.YIELD:10to12pieces
NutritionInformationperPiece
Calories:86,TotalFat:3grams,SaturatedFat:0grams,Carbohydrate:6grams,Sugars:0grams,Protein:8grams,Sodium:79milligrams,Cholesterol:32milligrams,Fiber:0grams,VitaminD:17IU,Calcium:8milligrams,Iron:0.5milligrams
LemonShrimp
Shrimpmakeforafastleanproteinoptionwhenyouarepressedfortimetogetamealonthetable.Theyalsocontainomega-3fattyacidstohelpwithbraindevelopment.Youcanservethiswithgreenbeans,pasta,orricepilaf.
1poundfreshshrimp,peeledanddeveined
Juiceandzestof1lemon
1tablespooncanolaoil
1clovegarlic,minced
Marinateshrimpinlemonandsetaside.Heatoilinalargeskillet;addgarlicandsautéfor30seconds.Addshrimpandcookfor3to4minutesoruntilshrimpareopaqueandcookedthrough.YIELD:14to16largeshrimp
NutritionInformationperShrimp
Calories:28,TotalFat:1gram,SaturatedFat:0grams,Carbohydrate:0grams,Sugars:0grams,Protein:4grams,Sodium:161milligrams,Cholesterol:36milligrams,Fiber:0grams,VitaminD:1IU,Calcium:16milligrams,Iron:0milligrams
BuzzBurgers
Sometimesallyouneedisafunnametomakesomethingmoreappealing.Inspiredbyoneofmykids’favoritemovies,theseburgersareportion-sizefortinyhandsbutpackedwithmuscle-buildingprotein.Setupaburgerbaratthekitchentableandleteveryonepileonalltheirfavoritefixings.
1poundleangroundbeeforturkey
Koshersaltandblackpepper
2slicesAmericancheese,eachcutinto4pieces
8wholewheatsliderbunsorpotatorolls
Toppings:slicedtomato,lettuce,pickles,ketchup,mustard
Heatgrillorgrillpantomedium-highheat.Formmeatinto8burgersandseasongenerouslywithsaltandpepper.Cookfor4to5minutesperside.Placeonbunsandtopwithcheeseanddesiredtoppings.TheUSDArecommendationforgroundmeatis160°Fto165°F.YIELD:8burgers
NutritionInformationperBurger
Calories:201,TotalFat:10grams,SaturatedFat:4grams,Carbohydrate:13grams,Sugars:0grams,Protein:15grams,Sodium:408milligrams,Cholesterol:43milligrams,Fiber:1gram,VitaminD:3IU,Calcium:94milligrams,Iron:2.3milligrams
CrispyChickenFingerswithMagicalHoneyMustard
Everykidloveschickenfingers,butmostfrozenonesareloadedwithpreservatives,andtherestaurantversionsaredrowningingrease.Usingasmallamountofoilandanonstickskilletmakesthesefingerscrispy,light,anddelish.Youcanalsobakethemina375°Fovenfor7to8minutesperside.Andkidslovetodunkchickeninthissimplymagicalyogurt-basedsauce.
1cupall-purposeflour
1egg,beatenwithasplashofwater
2cupspankobreadcrumbs
2tablespoonsgratedParmesancheese
11⁄4poundsrawchickenbreast,cutinto14pieces
1⁄2cupcanolaoil,divided
1⁄4cupnonfatGreekyogurt
2tablespoonsyellowmustard
1tablespoonhoney
Setupbreadingstationbyplacingflourinaresealableplasticbag,egginabowl,andbreadcrumbsmixedwithParmesancheeseinashallowdish.Dredgethepiecesofchickenintheflour(makesuretoshakeawayanyexcess).Continueontodipintheegg,thenthebreadcrumbmixture.Heatoilinalargenonstickskillet.Cookchickenfingersinsmallbatchesfor4minutesperside,untilchickeniscompletelycooked.Tomakethedippingsauce,whisktogetherGreekyogurt,mustard,andhoney.Servechickenwithdippingsauceontheside.
YIELD:14piecesand1⁄2cupsauce
NutritionInformationperServing(2PiecesofChickenwith1TablespoonofSauce)
Calories:280,TotalFat:13grams,SaturatedFat:2grams,Carbohydrate:17grams,Sugars:3grams,Protein:13grams,Sodium:210milligrams,Cholesterol:81milligrams,Fiber:1gram,VitaminD:10IU,Calcium:56milligrams,Iron:0.9milligrams
RoastedSalmon
Seafoodcanbeintimidatingforgrown-upstocookandkidstoeat.Trythisrecipe,anditwon’tbeanylonger.It’seasyenoughforaweeknightdinnerbutfancyenoughforaholidaymeal(wemakeitalmosteveryChristmasEve).Experimentwithdifferenttoppings,liketeriyaki,pesto,orbarbecuesauce.
12ounceswildsalmon,skinremoved,cutinto4pieces
1tablespoonoliveoil1⁄2teaspoonkoshersalt
2tablespoonswholegrainmustard
2tablespoonshoneyormaplesyrup
Lemonwedgesforserving
Preheatovento400°F.Placesalmononasheetpanlinedwithparchmentpaper.Drizzlewitholiveoilandseasonwithsalt;roastfor10minutes.Whilesalmoniscooking,combinemustardandhoney(ormaplesyrup)inasmallbowl.After10minutesofcooking,brushsalmonwithmustardsauceandreturntotheovenforanadditional5to7minutesoruntilsalmoniscookedthrough.Servewithasqueezeoffreshlemonjuice.YIELD:4pieces
NutritionInformationperPiece(About21⁄2Ounces)
Calories:168,TotalFat:8grams,SaturatedFat:1gram,Carbohydrate:5grams,Sugars:4grams,Protein:19grams,Sodium:250milligrams,Cholesterol:49milligrams,Fiber:0grams,VitaminD:0IU,Calcium:5milligrams,Iron:0.5milligrams
6DairyandEggRecipes
•6TO12MONTHS•
Peach-SwirlYogurtManypopularbrandsofyogurtmarketedtokidsareloadedwithprocessedsweetenersandartificialcolors.Toavoidallthejunk,considerusingplainyogurtandaddingyourownflavorswheneveryoucan.Greekyogurtishigherinproteinandlowerinlactoseforsensitivetummies,andallyogurtscontainprobioticsforahealthydigestivesystem.Stockuponhomemadepeachpreservesonyournexttriptothelocalfarmers’market.
1cupplainnonfatGreekyogurt
1teaspoonpeachpreservesorfruitspread
2tablespoonsfreshlysqueezedorangejuice
Combineingredientsinamediumbowlandwhisktocombine.
YIELD:about11⁄4cups
NutritionInformationper1⁄4Cup
Calories:38,TotalFat:0grams,SaturatedFat:0grams,Carbohydrate:4grams,Sugars:4grams,Protein:5grams,Sodium:22milligrams,Cholesterol:0milligrams,Fiber:0grams,VitaminD:0IU,Calcium:64milligrams,Iron:0milligrams
SpoonableSmoothie
Infantscan’treallyhandleusingastraw,butthisthickandcreamysmoothiecanbeenjoyedbythetinyspoonful.Makethiswithanytypeoffruit;infantslovemango,banana,andpeaches.
1cupfrozenfruit(bananas,berries,peaches,pineapple)
1cupboxedcoconutmilk
Combineingredientsinablenderandblenduntilsmooth.
YIELD:11⁄2cups
NutritionInformationper1⁄4Cup
Calories:30,TotalFat:1gram,SaturatedFat:1gram,Carbohydrate:6grams,Sugars:5grams,Protein:0grams,Sodium:3milligrams,Cholesterol:0milligrams,Fiber:1gram,VitaminD:20IU,Calcium:5milligrams,Iron:0.2milligrams
•12TO18MONTHS•
VeggieScrambleChopveggiesextrasmallandaddasprinkleofcheeseforarainbow-coloredbreakfastinminutes.Eggsareoneofthebestproteinoptionsyoucanfind,plusyolksarefilledwithantioxidantslikeluteinforeyesightandomega-3fatsforahealthybrain.
2largeeggs
Koshersaltandblackpepper1⁄2cupchoppedvegetables(bellpepper,broccoli,spinach,mushrooms)
2tablespoonsshreddedcheese
Heatasmallnonstickskilletovermediumheatandspraywithnonstickcookingspray.Inasmallbowl,whiskeggsandseasonwithsaltandpepper.Addeggsandvegetablestopanandscrambleforabout1minute.Addcheeseandcontinuetogentlyscrambleuntileggsarefluffyandcheeseismelted.YIELD:2servings
NutritionInformationperServing
Calories:96,TotalFat:6grams,SaturatedFat:2grams,Carbohydrate:1gram,Sugars:1gram,Protein:9grams,Sodium:130milligrams,Cholesterol:190milligrams,Fiber:0.5grams,VitaminD:41IU,Calcium:84milligrams,Iron:1milligram
Nonni’sChocolatePudding
Iwasraisedonmygrandmother’schocolatepudding,anditisanhonortomakeitformygirls.Makethispuddingforacalcium-filleddessertallbyitselformaketrifle,iceboxcake,puddingpops,andothergoodies.
2cupswholemilk
1tablespoonunsaltedbutter
5tablespoonssugar
2tablespoonsunsweetenedcocoapowder
2tablespoonscornstarch
2tablespoonswater
1teaspoonpurevanillaoralmondextract
Inamediumsaucepan,combinemilkandbutter.Heatovermedium-lowheat,stirringgentlytomeltbutter.Inasmallbowl,combinesugar,cocoa,andcornstarch—addwaterandmixtocreateapaste.Addpasteintomilkmixtureandwhiskwelltocombine.Raiseheattomediumandcook,stirringwithawoodenspoonuntilthickandbubbly(about5minutes).Removefromheatandstirinextract.Transfertoabowlor4ramekins,coverwithplasticwrap(makesureplasticistouchingpuddingtopreventaskinfromforming),andrefrigerateforatleast4hours.
YIELD:21⁄2cups
NutritionInformationper1⁄2Cup
Calories:148,TotalFat:6grams,SaturatedFat:3grams,Carbohydrate:21grams,Sugars:18grams,Protein:3grams,Sodium:43milligrams,Cholesterol:16milligrams,Fiber:1gram,VitaminD:3.65IU,Calcium:114milligrams,Iron:0.33milligrams
Lemon-RicottaCookies
Aholidayfavorite,thesecookiesareatwistonatraditionalItaliancookie.Theselemonydelightsarelightasairbutsuperflavorfulandnotoverpoweringinanyway.Youcanalsomakethedoughaheadandfreeze—scoopaballofdough(usingaminiice-creamscoop)ontoasheetpanandplaceinthefreezeruntilhardened,thenplaceinafreezer-safebag.Whenreadytobake,donotthaw.Placedirectlyinapreheatedovenandincreasethecookingtimeby1to2minutes.
1⁄2cupall-purposeflour
1⁄2cupwholewheatpastryflour
1⁄2teaspoonbakingpowder
3⁄4teaspoonkoshersalt
1⁄2cupunsaltedbutter
1cupgranulatedsugar
1largeegg
1teaspoonvanillaextract
1cupwholemilkricottacheese
2teaspoonsgratedlemonzest
FORTHEGLAZE
1cupconfectioners’sugar
2teaspoonsfreshlysqueezedlemonjuice
1tablespoonwholemilk
Sprinklesorothercookiedecorations(optional)
LineabakingsheetwithparchmentpaperorSilpatandsetaside.Preheatovento350°F.
Inalargebowl,sifttogetherflours,bakingpowder,andsalt;setaside.Inastandmixerfittedwithapaddleattachmentcreamtogetherthebutterandsugar.Withthemixeronlow,addtheegg,followedbyvanillaextract,ricotta,andlemonzest.Slowlyaddtheflourmixturetothemixerandmixonlowuntilalltheflourisincorporated.Spoontablespoonsofdoughontopreparedbakingsheet(leaveatleast2inchesbetweencookies,theyspreadalot!).Bake1dozencookiesatatimefor10to12minutes,untilthebottomsaregoldenbrown(thetopswillremainpaleyellow).Coolfor10minutes,thentransfertoawireracktocoolcompletely.Whileremainingbatchesarebakingandcooling,preparetheglaze.
Inasmallbowl,whisktogetherconfectioners’sugar,lemonjuice,andmilk.Glazeshouldhavealooseconsistencybutshouldstillcoatthebackofaspoon.Spoonabout1⁄2teaspoonofglazeontoeachcookieandallowtodripoffthesides.Sprinklewithdesireddecorationsandallowtosetforatleast20minutes(youcanspeedthisupbyplacingintherefrigerator).
YIELD:36cookies
NutritionInformationperCookie
Calories:84,TotalFat:4grams,SaturatedFat:2grams,Carbohydrate:12grams,Sugars:9grams,Protein:1gram,Sodium:38milligrams,Cholesterol:15milligrams,Fiber:0grams,VitaminD:4IU,Calcium:18milligrams,Iron:0.2milligrams
VanillaBeanFrozenYogurt
There’snothingbetteronasummerdaythanahomemadefrozentreat.Insteadofdealingwithcomplicatedice-creamrecipes,Iliketotosssomeyogurtinthemachine—it’shigherinproteinandanexcellentsourceoftummy-pleasingprobiotics.
1⁄3cupsuperfinesugar
Seedsof1vanillabean
11⁄2cupsreduced-fat(2percent)Greekyogurt
1⁄2cuplow-fatvanillayogurt
Inalargebowl,whisksugar,vanilla,andyogurtsandtransfertoanice-creammaker.Mixaccordingtothemanufacturer’ssuggestions,untilthickandfrosty(10–15minutes).Enjoyimmediately,ortransfertoafreezer-safecontainerandallowtohardeninthefreezerfor1hour.Storeinthefreezerforupto1week.
Variation
Forafruit-flavoredyogurt:Inasmallsaucepan,combine2cupsoffreshfruitand1⁄2cupsugarovermediumheat.Bringtoasimmerandcookfor15minutesuntilthickened—setasidetocoolcompletely.Inalargebowl,whiskyogurtstogetherwithcooledfruitmixture,thentransfertoanice-creammaker.
YIELD:about21⁄2cups
NutritionInformationper1⁄2Cup
Calories:109,TotalFat:0grams,SaturatedFat:0grams,Carbohydrate:19grams,Sugars:19grams,Protein:8grams,Sodium:43milligrams,Cholesterol:1milligram,Fiber:0grams,VitaminD:0.25IU,Calcium:132.59milligrams,Iron:0.2milligrams
•18TO24MONTHS•
HotChocolateAcozycupofhotcocoaisperfectforawinternight,plustheextradoseofcalciumandvitaminDisjustwhatthedoctororderedforgrowingbones.Agavedissolvesnicelyandissweeterthansugar,soyoucanuseless.Sinceabigmugofwarmliquidmaynotbethebestideaforyoungerkids,servegentlywarmedwithastraworaspoon—italsoworksinasippycup.
2cupswholemilk
2tablespoonsagavenectar
2tablespoonsunsweetenedcocoapowder
Placeingredientsinasmallsaucepan;whiskwell.Heatovermedium-highheat,whiskingoccasionallyuntilhotandfrothy.YIELD:2cups
NutritionInformationper1⁄2Cup
Calories:113,TotalFat:5grams,SaturatedFat:3grams,Carbohydrate:16grams,Sugars:14grams,Protein:5grams,Sodium:63milligrams,Cholesterol:18milligrams,Fiber:1gram,VitaminD:50IU,Calcium:150milligrams,Iron:0.72milligrams
TurkeyandCheesePanini
Takeabreakfromboringgrilledcheese.Thispressedsandwichhasaboostofflavorandproteinfromturkeybreast.Tomakethissandwichevenmorespecial,pickupsomebakery-freshwholegrainbread.Cutintotrianglesforolderkidsandintosmallbite-sizepiecesforlittleones.
2sliceswholegrainbread
ButteryspreadsuchasSmartBalance
2slicescheddarorAmericancheese
2ouncesslicedturkeybreast(suchasApplegate)
Preheatpaninipressornonstickskillet.Arrangeonesliceofbreadonaflatsurface;coverevenlywithspreadandturnover.Topnonbutteredsideofbreadwithapieceofcheesefollowedbyturkey.Topwithadditionalsliceofcheeseandbread,thencoatthatpiecewithbutteryspread.Transfertopanandcookforabout3minutespersideoruntilbreadisgoldenandcheeseismelted.YIELD:1sandwich
NutritionInformationper1⁄4Sandwich
Calories:113,TotalFat:6grams,SaturatedFat:3grams,Carbohydrate:11grams,Sugars:2grams,Protein:5grams,Sodium:316milligrams,Cholesterol:12milligrams,Fiber:2grams,VitaminD:10IU,Calcium:67milligrams,Iron:0.6milligrams
Paris-InspiredOmelet
Thisomelet’snameisderivedfromoneofourfavoritemovies,Disney’sRatatouille.OnceIsuggested“Let’smakeanomeletlikeRemydoes,”thekidsweresold.Wemakeitwithbasil(justlikeinthemovie),butanythinggoes!
2largeeggs
1tablespoonwater
Koshersaltandblackpepper
1tablespoonchoppedfreshbasil
1ounceshreddedcheese
Heatanonstickskilletovermediumheat.Combineeggsandwaterinabowl,seasonwithsaltandpeppertotaste,andwhiskwell.Addbasiltoeggmixture.Sprayanonstickskilletwithnonstickcookingspray.Addeggsandcookfor2to3minutes,untileggsbegintoset.Usingaspatula,gentlypullinthesidesoftheomelettolettheuncookedeggruntotheedgesofthepan.Sprinklecheeseevenlyontopandgentlyfoldinhalf.Allowtocookfor2to3moreminutes,untileggsarecompletelysetandcheeseismelted.YIELD:2servings
NutritionInformationperServing
Calories:73,TotalFat:5grams,SaturatedFat:3grams,Carbohydrate:1gram,Sugars:0grams,Protein:7grams,Sodium:226milligrams,Cholesterol:13milligrams,Fiber:0grams,VitaminD:0IU,Calcium:106milligrams,Iron:0.2milligrams
EggSaladSliders
Packedwithantioxidantslikeluteinplusadditionalnutrientslikeproteinandhealthyfats,thesetastyslidersareahealthytwistonteasandwiches.Anaddedbonus,thesofttexturemakesthemeasytochew.Forperfecthard-boiledeggs,placeeggsinasaucepanandcoverwithcoolwater.Heatonhighuntilwaterboils.Onceboiling,turnoffheat,cover,andallowtositfor15minutes;drainandcool.Trythisrecipewithcannedtunainsteadofeggsforakillertunasalad.
2hard-boiledeggs,finelychopped
1tablespoonmayonnaise
1tablespoonnonfatGreekyogurt
2tablespoonsshreddedcarrots
2tablespoonsfinelychoppedcelery
1tablespoonchoppedchives1⁄4teaspoonkoshersalt
1⁄4teaspoonpaprika(optional)
4minipotatoorwholewheatdinnerrolls
Inabowl,combineeggs,mayo,andyogurt;mashwithaforkuntilcombined.Foldincarrots,celery,chives,andspices.Serveonrolls.YIELD:4sandwiches
NutritionInformationper1Sandwich
Calories:138,TotalFat:7grams,SaturatedFat:2grams,Carbohydrate:14grams,Sugars:1gram,Protein:6grams,Sodium:265milligrams,Cholesterol:94milligrams,Fiber:1gram,VitaminD:21IU,Calcium:71milligrams,Iron:1.5milligrams
•2TO3YEARS•
Maddy’sSpecialEggSandwichMyoldestwentthrougha“noyellow”phase,andinsteadofgivinguponeggsaltogether,wetemporarilyskippedtheyolksforthisbreakfastsandwich.Occasionallywewouldaddsometurkeybacontoo.Ihatewastinganything,soIsavetheyolkstomakehollandaisesauce.
1largeeggwhite
Pinchofkoshersalt
Blackpepper
1slicewhitecheddarorAmericancheese
1wholegrainEnglishmuffin,splitandtoasted
Heatasmallnonstickskilletovermediumheatandspraywithnonstickspray.Placeeggwhiteinabowl;scramblewithaforkandseasonwithsaltandpeppertotaste.Poureggwhiteintoskilletandgentlyscramble.Oncecookedthrough,turnoffheatandtopeggwithcheeseuntilslightlymelted.Assemblesandwichonmuffinandserve.YIELD:1sandwich
NutritionInformationperSandwich
Calories:212,TotalFat:8grams,SaturatedFat:5grams,Carbohydrate:19grams,Sugars:2grams,Protein:14grams,Sodium:530milligrams,Cholesterol:19milligrams,Fiber:3grams,VitaminD:0IU,Calcium:195milligrams,Iron:0.2milligrams
Ham,Cheddar,andBasilQuicheCups
Motherhoodhastaughtmethateverythingtastesbetterwhenmadeinacupcaketin.Thisrecipeisevenmoreofawinnerwhenweframeitasmytakeon“greeneggsandham.”Thesedelectablehigh-proteinfingerfoodsarealsoawonderfuladditiontoabrunchmenuforgrown-ups.
7largeeggs1⁄2cuphalf-and-half
1⁄4cupfreshbasilleaves
1⁄2teaspoonkoshersalt
Blackpepper
1refrigeratedpiecrust
2ouncesdeliham,finelychopped
3ouncesshreddedcheddarcheese
Preheatovento350°F.Addeggs,half-and-half,andbasiltoblender;seasonwithsaltandpeppertotasteandblendtocombine.Rolloutpiedoughand,usingaparingknifeorringmold,cutout12circles(youwillhavesomedoughleftover).Place1circleofdoughatthebottomofeachcupinacupcaketin.Poureggmixtureontop,fillingeachmuffincupabouttwo-thirdsofthewayfull.Addsomehamandcheesetoeachandbakefor15minutesoruntileggsareset.Removefromtheovenandallowtocoolforatleast15minutesbeforeserving.YIELD:12pieces
NutritionInformationperPiece
Calories:129,TotalFat:9grams,SaturatedFat:4grams,Carbohydrate:6grams,Sugars:0grams,Protein:7grams,Sodium:220milligrams,Cholesterol:124milligrams,Fiber:0grams,VitaminD:26IU,Calcium:79milligrams,Iron:0.6milligrams
YogurtSundaes
Theyogurtsectionofthegrocerystorecanbeincrediblyoverwhelming!Somuchtochoosefromandsomuchofitishigh-sugarjunk.It’sfinetoresorttoagood-qualitypresweetenedyogurtforlunchboxesandmealsonthego,butwhenIhavethetimeIlovetosetupayogurtbar.Istartwithplainyogurt,andthekidsgettochoosefromallkindsofhealthytoppings.
11⁄2cupsplainnonfatGreekyogurt
2teaspoonsgroundflaxseed1⁄2cupgranolaorwholegraincereal
1cupchoppedfreshfruit(berries,pears,bananas,melon)
Honeyormaplesyrup
Layeringredientsinaservingglass,alternatingyogurt,flaxseed,granola,andberries.Drizzlewithhoney(ormaplesyrup)andserve.YIELD:3cups
NutritionInformationper1⁄2Cup
Calories:84,TotalFat:1gram,SaturatedFat:0grams,Carbohydrate:13grams,Sugars:6grams,Protein:6grams,Sodium:22milligrams,Cholesterol:0milligrams,Fiber:2grams,VitaminD:20IU,Calcium:68milligrams,Iron:0.4milligrams
TropicalMilkShake
ThisshakeisloadedwithextracalciumandvitaminDfromyogurtplusfortifiedOJ.Makeextraandfreezeleftoversinicepopmolds.
1cupfrozenmangochunks
1smallcontainer(5–6ounces)coconut-flavoredGreekyogurt(Chobanibrandrecommended)
1cupcalcium-fortifiedorangejuice
Combineingredientsinablenderandblenduntilsmooth.YIELD:about3cups
NutritionInformationper1Cup
Calories:120,TotalFat:2grams,SaturatedFat:1gram,Carbohydrate:22grams,Sugars:19grams,Protein:5grams,Sodium:21milligrams,Cholesterol:5milligrams,Fiber:1gram,VitaminD:33IU,Calcium:173milligrams,Iron:0.1milligrams
I
7TenHealthyKid-FriendlyMenus
nanefforttohelpparentsanswertheage-oldquestion“WhatshouldImake?”hereareteneasyideasforvariousoccasions.Mostarebestforchildrenageseighteenmonthsandupbutcanbemodifiedasneeded.Recipesthatappearinthisbookincludepagenumbers.
WEEKDAYBREAKFAST
CinnamonRollOatmealFreshfruit
WEEKENDBREAKFAST
WholeGrainPancakesPeach-SwirlYogurt
LUNCHFORABUNCH
GuacforAllAgesVegetableandBlackBeanQuesadillasClementineDippers
FAMILYMOVIENIGHT
RealMicrowavePopcornCrispyChickenFingerswithMagicalHoneyMustardCucumberswithHomemadeRanchDressingVanillaBeanFrozenYogurt
MOTHER’SDAYBRUNCH
Ham,Cheddar,andBasilQuicheCupsBlueberry–GreekYogurtMiniMuffinsFreshlysqueezedOJ
FATHER’SDAYCOOKOUT
BuzzBurgersVeggieKebabsGrandmaLori’sBakedBeansSlicedwatermelon
BEACHPICNIC
Watermelon-Pineapple-CarrotJuiceHomemadePeanutButterandjellysandwichesWholewheatpretzels
DINNERPLAYDATE
GrilledTurkeyCutletsGreenBeanswithHomemadeFrenchDressingWholegrainbreadFruit-BurstIcePops
HOLIDAYDINNER
RoastedSalmonRoastedRootVegetablesLemon-RicottaCookies
BIRTHDAYCELEBRATION
Three-CheesePizzaVeggieplatterWholeGrainChocolateCupcakeswithCreamCheeseandMascarponeFrosting
I
Acknowledgments
amsoincrediblyfortunateforalltheenthusiasm,guidance,andsupportIhavereceivedasIworkedtirelesslytomakethisbookhappen.
Firstandforemost,myfamily.SpecialthankstomybrotherChrisforlearningtocookalongsidemeandforstillchallengingmetocook-offs.Tomymotherandfather,LoriandBobby,forraisinguskidstoloverealfood,andtomy“Nonni”Lillianforteachingallofustoappreciatethebeautyofafamilyrecipe.Tomyhusband,Zack,fortoleratingmyworkethic,growingwithme,andinspiringmetocreate(nomatterhowbadlyItrashthekitchen).Tomyspectaculardaughters,MadelineandCharlotte,formakingmesmileeverydayandfor(almost)alwaysbeingwillingtotrynewthings.
Aspecialthank-youtoDalynMillerandHollySchmidtfromHollandPublishingforsparkingthefireforFirstBites,andtotheamazingeditorialteamatPerigeeandthePenguinGroup,particularlyJeanetteShaw,whoprovidedmuch-neededguidanceforanewbiecookbookauthor.
IwouldnotbewhereIamtodayifitwasn’tformygraduateschooleducation,thefacultyatTeachersCollege,ColumbiaUniversity,includingJoanGussow,whotaughtmetovaluewherefoodcomesfrom,andLoraSporny,whointroducedmetotheimportantfacetsoffeedingchildren,andthebrilliantworkofEllynSatter.
Therearealsocountlesscolleaguesandfriendsthathelpedmakethisbookpossible.
AmazingfellowRDsTobyAmidor,JennaBell,andKyleShadix,whofosteredmyloveofculinarynutritionfromtheverybeginning.ToDevanAlusikforalwaysbeinguptoarecipechallenge,andtomylocalfarmerLexiGazyforprovidingthefreshestingredients.ToAndieandIlisaforbeingtheoutletsformyovertiredandstressed-outrants.Toateamofamazingneighborhoodmomsfortheirencouragementandconversation,andtoJessandJennyfortheirwillingnesstogettheirhandsdirtytestingrecipes.Iamforevergratefulandlookforwardtowatchingourchildrengrowtogether.
Index
Thepagenumbersinthisindexrefertotheprintedversionofthisbook.Thelinkprovidedwilltakeyoutothebeginningofthatprintpage.Youmayneedtoscrollforwardfromthatlocationtofindthecorrespondingreferenceonyoure-reader.
Pagenumbersinboldindicatetables;thoseinitalicsindicaterecipes.AcademyofNutritionandDietetics,vii–viii
agavecaution,12
allergiesandsensitivities,5,7,9,10,10–11,17,27,33,35,44,48,142
AlmondMilkMango-BananaSmoothie,25,88
almonds,2,11,18,21
anemia,5
anthocyanins,27
anti-inflammatory,45
antioxidants,24,27,28,30,32,33,36,37,40,43,47,50,61,89,92,95,152,160
Applesauce,Perfect,24,59
apples(superfood),8,10,18,24
apricots,8,43
artificialsweeteners,ix
ArugulaPestoPasta,31,42,43,118–19
avocados(superfood),8,10,20,24
Baby’sFirstOatmeal,41,97–98
bagels,introducing,10
BakedBeans,GrandmaLori’s,26,39,137
BakedBisonMeatballs,28,36,37,52,133–34
bakedgoods,introducing,10
Balljars,54
bananas(superfood),xiii,8,10,15,25,46
BananaChocolateChipBread,25,33,38,39,52,120–21
Banana“IceCream,”25,66
Maddy’sCreamyDreamyBananaShake,25,41,74
Mango-BananaAlmondMilkSmoothie,25,88
RoastedBananaswithCinnamon,25,63
BasicFruitandVeggiePurees,57–58
Basil,Ham,andCheddarQuicheCups,31,36,37,46,162
beachpicnicmenu,166
beans(superfood),5,15,25–26
GrandmaLori’sBakedBeans,26,39,137
VegetableandBlackBeanQuesadillas,26,27,28,31,34,49,51,77
WhiteBeanSandwichSpread,26,37,42,142
beef,9,10
Beets,Roasted,26,71
beets(superfood),8,26
behavioralissuesandpoornutrition,viii,4
behaviorcomponenttowayweeat,x–xi
bellpeppers(superfood),26–27
berries(superfood),15,18,27
Berry(Mixed)PiePockets,27,35,42,82–83
beta-carotene,30,40,47
birthdaycelebrationmenu,167
BisonMeatballs,Baked,28,36,37,52,133–34
bison(superfood),xiii,9,28
BlackBeanandVegetableQuesadillas,26,27,28,31,34,49,51,77
BlackberrySauce,FrenchToastStickswith,27,36,39,41,42,52,116–17
blender,countertop,54
Blueberry-GreekYogurtMiniMuffins,27,35,39,41,42,52,53,104–5
“BNS.”Seebutternutsquash(superfood)
bonehealth,2,3,27,31,38,40,45,51,89,157
botulism,38
bowedlegs,3
Bread,BananaChocolateChip,25,33,38,39,52,120–21
breads.Seewholegrains(superfood)
breakfastmenus,165
BreakfastQuinoa&Cherries,41,48,112
breastfeeding,3,4,6,17
Broccoli(Deconstructed)andTofuStir-Fry,29,50,131–32
Broccoli(ParmesanRoasted)withBrownRicePasta,28,29,31,42,43,78
broccoli(superfood),2,28–29,46
bromelain,45
BrownRicePasta,ParmesanRoastedBroccoli,28,29,31,42,43,78
brownrice(superfood),xiii,8,10,17,29
BrownRicewithRoastedCarrots,29,31,49,99
brunchmenu,166
burgers,9
Burgers,Buzz,31,51,52,145
ButternutSquashPuree,30,60
ButternutSquashSauce,Charlie’sPennewith,30,31,43,67
butternutsquash(superfood),xii,8,10,29–30
BuzzBurgers,31,51,52,145
Bvitamins,29,42,46,129
calcium,1–2,5,18,25,31,33,38,40,49,50,52,93,95,136,157,164
cannedbeans,15
cannedtomatoes,14
carbohydrates,vii
CarrotMarinaraSauce,30,68–69
Carrots(Roasted),BrownRicewith,29,31,49,99
carrots(superfood),8,11,30–31
celebrationmenu,167
cereals,2,4,5,14,17
Charlie’sDoublePumpkinMuffins,35–36,41,47,52,113–14
Charlie’sPennewithButternutSquashSauce,30,31,43,67
Cheerios,8,10
cheese(superfood),2,9,10,17,18,19,31
CheesyRice&Peas,29,31,42,45,108
Ham,Cheddar,andBasilQuicheCups,31,36,37,46,162
Lemon-RicottaCookies,31,36,41,42,52,154–55
MacandCheesewithVegetablesandChicken,28,31,32,41,43,102
ParmesanRoastedBroccoliwithBrownRicePasta,28,29,31,42,43,78
Three-CheesePizza,27,31,52,106–7
Turkey&CheesePanini,31,51,52,158
WholeGrainChocolateCupcakes,CreamCheese&MascarponeFrosting,31,32–33,35,41,52,109–10
Cherries,BreakfastQuinoa,41,48,112
cherrytomatoescaution,11
chicken(superfood),9,10,32
ChickenThighswithSweetPotato,32,50,130
CrispyChickenFingers&MagicalHoneyMustard,31,32,38,53,146–47
EasyChickenSoup,31,32,34,37,45,49,127–28
HomemadeChickenStock,128
MacandCheesewithVegetablesandChicken,28,31,32,41,43,102
chili,freezing,15
Chips,Kale,38,80
chocolate,15
BananaChocolateChipBread,25,33,38,39,52,120–21
Chocolate-DippedPretzels,33,126
chocolatemilk,18
HotChocolate,33,41,157
Nonni’sChocolatePudding,33,41,153
WholeGrainChocolateCupcakes,CreamCheese&MascarponeFrosting,31,32–33,35,41,52,109–10
Seealsococoa(superfood)
chokinghazards,9,11,34,36,81,89
Cinnamon,RoastedBananaswith,25,63
CinnamonRollOatmeal,36,41,122
circulationhealth,3,27
citrus(superfood),42
ClementineDippers,4–5,25,28,29,32,42,96
cocoa(superfood),15,32–33
Seealsochocolate
CoconutRice,Slow-Cooker,29,33,124
coconuts(superfood),18,33
cod,9,48
cognitivehealth,3
contaminated(potentially)foods,11,12
cookiedough,freezing,15
Cookies,Lemon-Ricotta,31,36,41,42,52,154–55
cookoutmenu,166
corn(superfood),11,33–34
countertopblender,54
cranberries,27
Cranberry-LimeGranita,27,42,84
CreamCheese&MascarponeFrosting,WholeGrainChocolateCupcakes,31,32–33,35,41,52,109–10
CrispyChickenFingers&MagicalHoneyMustard,31,32,38,53,146–47
CrispyOvenFries,47,81
CSA,14
cucumbers(superfood),34
CucumberswithHomemadeRanchDressing,34,37,42,53,90–91
Cupcakes(WholeGrainChocolate),CreamCheese&MascarponeFrosting,31,32–33,35,41,52,109–10
dairy,8–9,10,11,12,17,18
dairyandeggrecipes,149–64
dark-meatpoultry,130
DeconstructedBroccoliandTofuStir-Fry,29,50,131–32
DHA,3,4
digestivehealth,5,6,52
Dill(Fresh),SmashedPotatoes,37,47,79
dinner(holiday)menu,167
dinnerplaydatemenu,166
Dippers,Clementine,4–5,25,28,29,32,42,96
DNAformation,40
Dough,HomemadePizza,107
Dressed-UpFrozenWaffleswithPearsandHoney,38,45,52,103
Dressing,HomemadeFrench,37,38,42,76
Dressing,HomemadeRanch,34,37,42,53,90–91
EasyChickenSoup,31,32,34,37,45,49,127–28
EdamameHummus,WholeGrainPitaChipswith,35,38,42,52,115
edamame(superfood),xii,16,35
eggs(superfood),4,9,10,11,12,35–36
dairyandeggrecipes,149–64
EggSaladSliders,31,36,37,52,53,160
eggyolks,3,4
FrenchToastStickswithBlackberrySauce,27,36,39,41,42,52,116–17
Ham,Cheddar,andBasilQuicheCups,31,36,37,46,162
Maddy’sSpecialEggSandwich,31,36,52,161
Paris-InspiredOmelet,31,36,37,159
VeggieScramble,27,29,31,36,49,152
eighteentotwenty-fourmonths,ix
dairyandeggrecipes,157–60
fruitsandvegetablesrecipes,74–87
grainrecipes,111–21
introducingfoods,10
proteinrecipes,136–40
SeealsoFirstBitesforbabiesandtoddlers
electrolytes,33
energymetabolismandproduction,40,44
EnvironmentalWorkingGroup’sDirtyDozenandCleanFifteen,20
eyehealth,3,24,26,27,29,30,33,35,152
familymovienightmenu,166
farmers’markets,12,14,19,23,28,43,71,82
Father’sDaycookoutmenu,166
fats(healthy),vii,61,125,160
feedingkids,x–xi,6–12,10
fermentedfoods,6
fiber,25,26,28,29,32,33,35,41,42,43,44,45,46,47,50,51,92,95,112
FightBac,56
FirstBitesforbabiesandtoddlers
dairyandeggrecipes,149–64
fourtosixmonths,vii,6–7,10
fruitsandvegetablesrecipes,vii–viii,57–96
grainrecipes,97–126
growingbodiesandnutrition,vii–viii,1–21
kitchen,equippingyour,54–56
menus,healthykid-friendly,x,165–67
proteinrecipes,vii,127–48
Seealsoeighteentotwenty-fourmonths;sixtotwelvemonths;superfoods;twelvetoeighteenmonths;twotothreeyears
fishoil,4
FishSticks,Panko-Breaded,36,48,143
Flatbread,Zucchini,31,51,53,93
flaxseeds,4
flours,14
Seealsowholegrains(superfood)
folate,24,38,47
foodallergiesandsensitivities,5,7,9,10,10–11,17,27,33,35,44,48,142
foodmill,54
foodpreparationtips,ix,13–14
foodprocessor,55
fortifiedfoods,3,4,6
fourtosixmonths,vii,6–7,10
freezer,usingthe,15
FreezerJam,Peach,42,43,73
FrenchDressing(Homemade),Greenbeanswith,37,38,42,76
FrenchToastStickswithBlackberrySauce,27,36,39,41,42,52,116–17
Frosting,CreamCheese&Mascarpone,110
FrozenWaffleswithPearsandHoney,Dressed-Up,38,45,52,103
Fruit-BurstIcePops,27,36,40,46,87
FruitLeather,Strawberry-Kiwi,27,38,85–86
fruitsandvegetables,8,10,17
fruitsandvegetablesrecipes,vii–viii,57–96
grainrecipes,97–126
grains,8,10,17
Seealsobrownrice(superfood);wholegrains(superfood)
GrandmaLori’sBakedBeans,26,39,137
Granita,Cranberry-Lime,27,42,84
granola,19
Granola,Nut-Free,27,33,39,41,111
GrapeSalsa,25,27,36,40,42,46,89
grapes(superfood),11,36
Greekyogurt,90,149
GreekYogurt-BlueberryMiniMuffins,27,35,39,41,42,52,53,104–5
greenbeans(superfood),8,36–37
GreenBeanswithHomemadeFrenchDressing,37,38,42,76
“greeneggsandham.”SeeHam,Cheddar,andBasilQuicheCups
“greenmacaroni.”SeeArugulaPestoPasta
GreenMachine,38,45,49,65
GrilledTurkeyCutlets,51,140
groceryshoppingtips,ix,14
growingbodiesandnutrition,vii–viii,1–21
GuacforAllAges,24,42,61
hairhealth,24
halfsheetpans,55
Ham,Cheddar,andBasilQuicheCups,31,36,37,46,162
healthykid-friendlymenus,x,165–67
herbs(superfood),37
holidaydinnermenu,167
HomemadeChickenStock,128
HomemadeFrenchDressing,GreenBeanswith,37,38,42,76
HomemadePeanutButter,44,141
HomemadePizzaDough,107
HomemadeRanchDressing,Cucumberswith,34,37,42,53,90–91
HoneyandPears,Dressed-UpFrozenWaffleswith,38,45,52,103
HoneyMustard(Magical),CrispyChickenFingerswith,31,32,38,53,146–47
honey(superfood),ix,12,14,37–38,39
HotChocolate,33,41,157
hotdogscaution,11
Hummus(Edamame),WholeGrainPitaChipswith,35,38,42,52,115
icecream,2,10
“IceCream,”Banana,25,66
ice-creammaker,55
IcePops,Fruit-Burst,27,36,40,46,87
immersionblender“boatmotor,”55
immunesystemhealth,2,30,51
infantformulas,4,6,17
introducingsolidfoods,vii,6–10,10,16–17
iron,4–5,25,28,29,32,35,36,38,42,45,46,47,48,49,130,133
Jam,PeachFreezer,42,43,73
jarredbabyfoods,4
Juice,Watermelon-Pineapple-Carrot,30,40,46,75
juiceandwater,10,19
juliennepeelers,55,72
junkfood,ix,18
KaleChips,38,80
kale(superfood),xii,38
Kebabs,Veggie,27,34,42,53,94
kefir,6
kitchen,equippingyour,ix,54–56
Kiwi-StrawberryFruitLeather,27,38,85–86
knives,54
learningdeficits,4
Lemon-RicottaCookies,31,36,41,42,52,154–55
LemonShrimp,42,48,144
LentilSoup,Slow-Cooker,31,37,39,49,136
lentils(superfood),5,39
Lime-CranberryGranita,27,42,84
lunchmenu,165
lutein,24,152,160
lycopene,40
MacandCheesewithVegetablesandChicken,28,31,32,41,43,102
Maddy’sCreamyDreamyBananaShake,25,41,74
Maddy’sSpecialEggSandwich,31,36,52,161
MagicalHoneyMustard,31,32,38,53,146–47
magnesium,47
mandolineslicer,56
manganese,45,89
Mango-BananaAlmondMilkSmoothie,25,88
maplesyrup(superfood),ix,14,39
MarinaraCarrotSauce,30,68–69
Mascarpone&CreamCheeseFrosting,WholeGrainChocolateCupcakes,31,32–33,35,41,52,109–10
mealplanningstrategies,ix–x,13
meatandfish,9,10,11,17
Meatballs,BakedBison,28,36,37,52,133–34
meatthermometer,56
melons(superfood),40
menus,healthykid-friendly,x,165–67
mercury,48
MicrowavePopcorn,Real,34,123
MilkShake,Tropical,42,53,164
milkshakes,10,19
milk(superfood),2,3,4,5,10,11,12,17,18,40–41
miso,6
MixedBerryPiePockets,27,35,42,82–83
mixedfoods,7,10
monounsaturatedfats,24
Mother’sDaybrunchmenu,166
movienightmenu,166
Muffins,Blueberry-GreekYogurt,27,35,39,41,42,52,53,104–5
Muffins,Charlie’sDoublePumpkin,35–36,41,47,52,113–14
musclehealth,2,25,26,32,38,40,145
Mustard,MagicalHoney,31,32,38,53,146–47
nervoussystemhealth,27,38
neurologicalhealth,3,26,35,48,144,152
niacin,29,44,51
Nonni’sChocolatePudding,33,41,153
no-nofoodsforlittleones,11–12
nutallergies,10,11,21
Nut-FreeGranola,27,33,39,41,111
nutritionpointersforparents,16–21
SeealsoFirstBitesforbabiesandtoddlers
Oatmeal,Baby’sFirst,41,97–98
Oatmeal,CinnamonRoll,36,41,122
oats(superfood),8,10,14,41
omega-3fats,3–4,5,35,48,133,144,152
OrangeCrush,30,50,64
orangejuice,2,3
orangesandothercitrus(superfood),42
organicfoods,19–20
osteoporosis,2
OvenFries,Crispy,47,81
ovenfries,freezing,15
OXO,54
pancakes,freezing,15
Pancakes,WholeGrain,35,39,41,51,100–101
Panini,TurkeyandCheese,31,51,52,158
Panko-BreadedFishSticks,36,48,143
pantry,stocking,14–15
parchmentpaper,56
Parfaits,Peachy,43,95
Paris-InspiredOmelet,31,36,37,159
ParmesanRoastedBroccoliwithBrownRicePasta,28,29,31,42,43,78
PartnershipforFoodSafetyEducation,56
“Pasta,”SummerSquash,34,53,72
pasta(superfood),8,10,14,17,42–43
ArugulaPestoPasta,31,42,43,118–19
Charlie’sPennewithButternutSquashSauce,30,31,43,67
MacandCheesewithVegetablesandChicken,28,31,32,41,43,102
PeanutButterSpaghetti,31,34,38,43,44,125
peaches(superfood),8,43
PeachFreezerJam,42,43,73
Peach-SwirlYogurt,42,43,53,149–50
PeachyParfaits,43,95
peanutallergies,10,11,21
PeanutButter,Homemade,44,141
PeanutButterSpaghetti,31,34,38,43,44,125
peanutbutter(superfood),10,11,18,19,44
PearsandHoney,Dressed-UpFrozenWaffleswith,38,45,52,103
pears(superfood),8,10,44–45
Peas,CheesyRice,29,31,42,45,108
Peas,QuickSautéed,42,45,70
peas(superfood),8,45
PennewithButternutSquashSauce,Charlie’s,30,31,43,67
PerfectApplesauce,24,59
pesto,freezing,15
PestoArugulaPasta,31,42,43,118–19
phosphorus,31,51
pickyeaters,12–13,20–21
picnicmenu,166
PiePockets,MixedBerry,27,35,42,82–83
pineapple(superfood),45–46
Pineapple-Watermelon-CarrotJuice,30,40,46,75
PitaChips(WholeGrain)withEdamameHummus,35,38,42,52,115
pizza,introducing,10
Pizza,Three-Cheese,27,31,52,106–7
playdatemenu,166
plums,8,43
Pockets,MixedBerryPie,27,35,42,82–83
polyunsaturatedfats,3,32
Popcorn,RealMicrowave,34,123
pork(superfood),3,5,9,10,46
Ham,Cheddar,andBasilQuicheCups,31,36,37,46,162
PorkandPotatoes,45,46,47,129
Slow-CookerPulledPork,24,46,138–39
TeriyakiPorkTenderloin,46,135
potassium,24,25,26,29,33,38,46,88
potatoes(superfood),8,15,46–47
CrispyOvenFries,47,81
PotatoesandPork,45,46,47,129
SmashedPotatoes&FreshDill,37,47,79
potatomasher,56
poultry,5,10,130
Seealsochicken(superfood);turkey(superfood)
pregnancy,3,4,48
Pretzels,Chocolate-Dipped,33,126
probiotics,5–6,52,149,156
processedfoods,ix,xiii,20,51
proteinrecipes,vii,127–48
Pudding,Nonni’sChocolate,33,41,153
PulledPork,Slow-Cooker,24,46,138–39
PumpkinMuffins,Charlie’sDouble,35–36,41,47,52,113–14
pumpkin(superfood),47
purees,8,9,15
BasicFruitandVeggiePurees,57–58
ButternutSquashPuree,30,60
Spinach-YogurtPuree,49,53,62
quiche,introducing,10
QuicheCups,Ham,Cheddar,andBasil,31,36,37,46,162
QuickSautéedPeas,42,45,70
Quinoa&Cherries,Breakfast,41,48,112
quinoa(superfood),xii,xiii,47–48
raisins,5,36
RanchDressing(Homemade),Cucumberswith,34,37,42,53,90–91
raspberries,27
Ratatouille(Disneymovie),159
rawmilkcaution,12
realfoods,ix
RealMicrowavePopcorn,34,123
redmeat,5
riboflavin,40
riceandothergrains,8,10,17
Seealsobrownrice(superfood);grainrecipes;wholegrains(superfood)
ricevinegar,15
rickets,3
Ricotta-LemonCookies,31,36,41,42,52,154–55
RoastedBananaswithCinnamon,25,63
RoastedBeets,26,71
RoastedRootVegetables,26,30–31,47,92
RoastedSalmon,38,39,42,48,148
rolledoats,14
Seealsooats(superfood)
salmon,3,9,48
Salmon,Roasted,38,39,42,48,148
Salsa,Grape,25,27,36,40,42,46,89
sandwiches,10
EggSaladSliders,31,36,37,52,53,160
Maddy’sSpecialEggSandwich,31,36,52,161
WhiteBeanSandwichSpread,26,37,42,142
sauces
ArugulaPesto,31,42,43,118–19
BlackberrySauce,27,36,39,41,42,52,116–17
ButternutSquashSauce,30,31,43,67
CarrotMarinaraSauce,30,68–69
MagicalHoneyMustard,31,32,38,53,146–47
sausagescaution,11
seafood(superfood),3,9,10,11,48
selenium,51
Shake,Maddy’sCreamyDreamyBanana,25,41,74
shakes,introducing,10
Seealsomilkshakes
shellfish.Seeshrimp
shrimp,9,10,11,48
Shrimp,Lemon,42,48,144
Silpatbakingmat,56
sippycups,10
sixtotwelvemonths,ix
dairyandeggrecipes,149–51
fruitsandvegetablesrecipes,57–67
grainrecipes,97–102
introducingfoods,8,9,10,10,17
proteinrecipes,127–30
SeealsoFirstBitesforbabiesandtoddlers
skinhealth,3,24,26,27,29,35
Sliders,EggSalad,31,36,37,52,53,160
Slow-CookerCoconutRice,29,33,124
Slow-CookerLentilSoup,31,37,39,49,136
Slow-CookerPulledPork,24,46,138–39
SmashedPotatoes&FreshDill,37,47,79
Smoothie,Mango-BananaAlmondMilk,25,88
Smoothie,Spoonable,25,27,33,43,46,151
smoothies,10,15,19
snacks,18
sodium,20,33
solidfoods,introducing,vii,6–10,10,16–17
Soup,EasyChicken,31,32,34,37,45,49,127–28
Soup,Slow-CookerLentil,31,37,39,49,136
soups,freezing,15
sourdoughbread,6
soy,16,18,21
Spaghetti,PeanutButter,31,34,38,43,44,125
spinach(superfood),5,8,46,49
Spinach-YogurtPuree,49,53,62
SpoonableSmoothie,25,27,33,43,46,151
Spread,WhiteBeanSandwich,26,37,42,142
stews,freezing,15
Stir-Fry,DeconstructedBroccoliandTofu,29,50,131–32
Stock,HomemadeChicken,128
stocks(superfood),49
storagetips,15
strawberries,10,27
Strawberry-KiwiFruitLeather,27,38,85–86
sugar,ix
SummerSquash“Pasta,”34,53,72
Sundaes,Yogurt,25,27,38,39,40,45,52,53,163
sunlightandvitaminD,3
superfoods,xi,xii,xiii–ix,18,19,20,23–53
apples,8,10,18,24
avocados,8,10,20,24
bananas,xiii,8,10,15,25,46
beans,5,15,25–26
beets,8,26
bellpeppers,26–27
berries,15,18,27
bison,xiii,9,28
broccoli,2,28–29,46
brownrice,xiii,29
butternutsquash,xii,8,10,29–30
carrots,8,11,30–31
cheese,2,9,10,17,18,19,31
chicken,9,32
cocoa,15,32–33
coconuts,18,33
corn,33–34
cucumbers,34
edamame,xii,16,35
eggs,4,10,11,35–36
grapes,11,36
greenbeans,8,36–37
herbs,37
honey,ix,12,14,37–38,39
kale,xii,38
lentils,5,39
maplesyrup,ix,14,39
melons,40
milk,2,3,4,5,10,11,12,17,18,40–41
oats,8,10,41
oranges(andothercitrus),42
pasta,8,10,14,17,42–43
peaches,8,43
peanutbutter,10,11,18,19,44
pears,8,10,44–45
peas,8,45
pineapple,45–46
pork,3,5,9,10,46
potatoes,8,15,46–47
pumpkin,47
quinoa,xii,xiii,47–48
seafood,3,9,10,11,48
spinach,5,8,46,49
stocks,49
sweetpotatoes,8,20,50
tofu,2,5,16,50
turkey,9,51
wholegrains,51–52
yogurt,2,3,4,6,9,10,17,18,52–53
zucchini,53
SeealsoFirstBitesforbabiesandtoddlers
supplements,1
sweeteners,ix,14,37,39
SweetPotato,ChickenThighs,32,50,130
sweetpotatoes(superfood),8,20,50
teethhealth,2,3
TeriyakiPorkTenderloin,46,135
thiamin,29,129
Three-CheesePizza,27,31,52,106–7
toast,introducing,10
ToastSticks(French)withBlackberrySauce,27,36,39,41,42,52,116–17
TofuandDeconstructedBroccoliStir-Fry,29,50,131–32
tofu(superfood),2,5,16,50
tomatosauce,freezing,15
treenuts,11,33
TropicalMilkShake,42,53,164
tuna,3,5
Turkey&CheesePanini,31,51,52,158
TurkeyCutlets,Grilled,51,140
turkey(superfood),9,10,51
twelvetoeighteenmonths
dairyandeggrecipes,152–56
fruitsandvegetablesrecipes,67–73
grainrecipes,103–10
introducingfoods,8,9,10,17
proteinrecipes,131–35
SeealsoFirstBitesforbabiesandtoddlers
twotothreeyears,ix
dairyandeggrecipes,161–64
fruitsandvegetablesrecipes,88–96
grainrecipes,122–26
introducingfoods,10,17
proteinrecipes,141–48
SeealsoFirstBitesforbabiesandtoddlers
unpasteurizeddairyandeggscaution,12
VanillaBeanFrozenYogurt,53,156
vegandiets,16
vegetables
fruitsandvegetablesrecipes,vii–viii,57–96
MacandCheesewithVegetablesandChicken,28,31,32,41,43,102
RoastedRootVegetables,26,30–31,47,92
VegetableandBlackBeanQuesadillas,26,27,28,31,34,49,51,77
VeggieKebabs,27,34,42,53,94
VeggieScramble,27,29,31,36,49,152
vitaminA,29,35,36,47,49,96
vitaminB6,25,51,88
vitaminB12,40
vitaminC,24,26,27,29,35,36,42,43,45,46,49,89,95,96
vitaminD,2–3,18,31,33,35,40,48,52,157,164
vitaminE,44
vitaminK,24,27,36,38,44,49
vitaminsandminerals,vii,1–3,4–5
Vitamix,54
Waffles(Dressed-UpFrozen)withPearsandHoney,38,45,52,103
walnuts,4,11
Waring,54
waterandjuice,10,19
Watermelon-Pineapple-CarrotJuice,30,40,46,75
weekday/weekendbreakfastmenus,165
weightgain,19
WhiteBeanSandwichSpread,26,37,42,142
wholegrains(superfood),8,10,17,18,33,51–52
grainrecipes,97–126
WholeGrainChocolateCupcakes,CreamCheese&MascarponeFrosting,31,32–33,35,41,52,109–10
WholeGrainPancakes,35,39,41,51,100–101
WholeGrainPitaChipswithEdamameHummus,35,38,42,52,115
yogurt(superfood),2,3,4,6,9,10,17,18,52–53
Blueberry-GreekYogurtMiniMuffins,27,35,39,41,42,52,53,104–5
Peach-SwirlYogurt,42,43,53,149–50
Spinach-YogurtPuree,49,53,62
VanillaBeanFrozenYogurt,53,156
YogurtSundaes,25,27,38,39,40,45,52,53,163
zeaxanthin,33
zinc,28,45,49,51
ZucchiniFlatbread,31,51,53,93
zucchini(superfood),53
Zylissjuliennepeeler,72
AbouttheAuthor
DanaAngeloWhite,MS,RD,ATC,isaregistereddietitian,certifiedathletictrainer,nutritionandfitnessconsultant,andmothertoathree-year-oldandafive-year-old.Shespecializesinculinarynutritionforchildrenandadults,recipedevelopment,andsportsnutrition.
Danaworkscloselywithchefsandauthorstodevelopcreativeandhealthyrecipesforcookbooks,magazines,andmenus.SheisthenutritionexpertforFoodNetwork.comandfoundingcontributorforFoodNetwork’sHealthyEatsblog.ShehasworkedasthenutritionconsultantforFollowProductionsonseasons2and3ofBobbyDeen’sshowNotMyMama’sMeals.ShehasworkedasamediaspokespersonforCookingLightandhasmadeappearancesonGoodDayStreetTalk,FoodNetwork.com,AccessHollywood,andGoodMorningAmericaHealth.InOctober2013,DanawasnamedtoSharecare’slistofTop10SocialHealthMakersonNutrition.
DanaisanassistantclinicalfacultymemberandsportsdietitianatQuinnipiacUniversityinHamden,Connecticut.Shealsoconductsworkshopsandcookingdemonstrationsforfitnessorganizationsandschoolsfrompreschooltocollege.
Dana’srecipesandarticleshavebeenfeaturedonFoodNetwork.com,CookingLight.com,DietTV.com,Today’sDietitian,Shape,Seventeen,Maxim,andPrevention.ShehascreatedmealplansandrecipesforbooksincludingEnergytoBurn:TheUltimateFoodandNutritionGuidetoFuelYourActiveLife(2009),TellMeWhattoEatIfIAmTryingtoConceive:NutritionYouCanLiveWith(2011),ExtraLean:TheFat-BurningPlanThatChangestheWayYouEatforLife(2011),ExtraLeanFamily:GetLeanandAchieveYourFamily’sBestHealthEver(2012)byMarioLopez,andThePrayFitDiet(2014)byJimmyPeñaandEricVelazquez.
Afarmers’marketjunkieandlocalfoodaficionado,DanaworkedwithHarvardMedicalSchool’sCenterforHealthandtheGlobalEnvironmenttocreatetheHealthyHarvestregionalfoodguidestoeducateconsumersonpurchasingandpreparingseasonalfoods.
Danahasspentthelastseveralyearsraisinghertwodaughters.Shehasimmersedherselfincookingandcreatingrecipesforthemtodevourwhilefindinginspirationfromfellowparentsandherbackyardgarden.
Danaearnedhermaster’sdegreeinnutritioneducationfromTeachersCollege,ColumbiaUniversity,andherbachelor’sdegreeinsportsmedicinefromQuinnipiacUniversity.ShelivesinFairfield,Connecticut,withherhusband,children,andterrier,
VioletPickles.
*Childrenmaybeabletoenjoysomeofthesefoodsaslongastheyarecutupappropriately.
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