Sorry!

Sorry for the lack of posts lately... it's going to be the new norm for now. I don't have the usual access to a computer and the internet right now. But, I will do my best to keep things moving!

What We Eat Wednesdays

(sorry for the very bad picture)

Two yr. old's lunch. 

Open faced pb sandwich, cheese slices, a clementine, an apple (half the apple remained), 

and a cup of milk.

Recipe Review

From The Joy of Cooking:

Basil Squash Puree (with summer squash)

Squash, chopped
Olive oil
1/2 t. salt
Garlic, opt.

1. Heat olive oil in pan, add chopped squash. 

2. Season with 1/2 t salt and a sprinkle of garlic (optional)

3. Cook covered 6 minutes

4. Drain juices

5. Put back on stove, add basil if you want, and cook another 2-3 minutes or until tender. 

6. Purée and enjoy.

My Review:
Easy to make, smells great, but took a bit longer than the recipe said. It's on my list to keep making, for sure.

Kids Review: 

My 9 month old really really likes it. She gobbles it up. I'm making more today and going to have my 2 yr. old try it.

Equipment Needed

I'm working a post on setting up your first few months of baby food. That is coming next week but in preparation for it, I wanted to do a post on what equipment is needed to make baby food at home.

You can have something that does the work for you like this (my sister has one and loves it) or this. But, it's not necessary. 

To cook you need pans, most people have those already, and a steamer.
To puree you simply need a blender, food processor, or hand blender.
To store you need storage containers, baggies, or what I think is great - ice cube trays. I also know someone who likes to store what she makes in Ball Canning Jars.

Simple as that! See you next week...

What We Eat Wednesdays

Brinner (aka Breakfast for Dinner) for my 2 yr. old. 

Homemade french toast with bananas and blueberries, and a cup of milk.

Fall Recipe: Pumpkin Muffins (chocolate optional)

Chocolate isn't optional in this house for anything, but they can be optional in this muffin for the kiddos.

Pumpkin Muffins
(Adapted from the Food Network)


1 1/2 c. white wheat flour
1 1/2 t. ground cinnamon
1 t. baking powder
1/2 t. baking soda
Pinch of salt
1/2 c. sucanant
1/4 c. applesauce
2 large eggs
15 oz. (1 can) pumpkin
1/2 c. plain yogurt
1/4 c. butter, melted
1 t. vanilla
2/3 c. chocolate chips, optional

1. Whisk eggs and sugar
2. Add pumpkin, yogurt, butter, and vanilla. Stir until mixed.
3. Add flour, cinnamon, baking soda and powder, and salt. Stir until mixed.
(4. Optional, fold in chocolate chips)

Bake at 375 for 10-20 mins. You can make these as mini muffins for little hands (10 mins.) or full size muffins (15-20 mins.).

Note: These are deliciously moist muffins so you'll need to either eat them quickly (no problems there!) or freeze some to prevent them from spoiling.

I'm Back...

www.motherearthnews.com

An unintentional break happened for this blog for the past week and half. There were some things going on in life that needed my attention and so the blog fell to the side, but Monday we are back on track.

Some weekend reading/viewing for you. Whole Foods On A Budget posted today a helpful link for avoiding GMO's from Mother Earth News. Hop on over there and take a look at their helpful chart...

What We Eat Wednesdays

2 year olds lunch: peanut butter sandwich on homemade bread, apple slices, and a few veggie chips. (Veggie chips aren't a regular thing in our house, they were leftover from when we had some people over so I let her have some as a little treat.)

What is all this GMO stuff?

There is a lot of news right now about Proposition 37 in California and so I thought it might be helpful to give you some resources so you can understand what is going on. Here is a helpful article by Mark Bittman (author of  books like Food Matters and How to Cook Everything). Also great website with some helpful FAQ's: http://www.carighttoknow.org/.

Recipe Review

 From Weelicious.com, Veggie Heavy Pizza Sauce.

Ingredients

• 1 tablespoon olive oil
• 1 red, orange or yellow bell pepper, diced
• 1 medium carrot
• 1 stalk celery
• 1 small onion, diced
• 2 cloves garlic, minced
• 1 tablespoon tomato paste
• 2 28-ounce cans diced tomatoes, drained

Preparation

1. Heat the oil in a saucepan over medium heat. Add the bell peppers, carrots, celery, onions and garlic. Saute until veggies are soft, about 5 minutes. Add the tomato paste and cook for 1 more minute, stirring constantly.
2. Add the tomatoes, reduce heat to low, and simmer for 10 minutes.
3. Remove from heat, puree with an immersion hand blender (or in a regular blender) until almost smooth.
4. Return sauce to the heat and simmer until thick, 10-20 minutes. The longer you simmer this sauce the thicker and more flavorful it will become. You can simmer up to 2 hours.

My Review:
I loved the idea of having a lot of veggies in this sauce. But I tasted it and wasn't a fan at all, I just hoped the kids would be! Quite a strong taste of the bell pepper.

Kids Review: 
My 2 yr. old hated it. One mouthful and she was done. I used it mixed in with other items for my 8 month and she ate it that way, but not on its own. I won't be making this one again with this exact recipe - perhaps without the bell pepper I might.

What We Eat Wednesdays

My 2 year olds meal: Banana Pancakes with banana slices and blueberries. And milk.

Fall Recipe: Apple Cider Pancakes

Apple Cider Pancakes 

(I saw several recipes and adapted what
I found to come up with this)

2 cups white wheat flour
½ t. baking soda
1 t. baking powder
1 t. salt
2 eggs
4 tablespoons olive oil
1 cup plain yogurt
1 cup apple cider

In a small bowl, whisk the wet ingredients until combined. Pour the wet ingredients into a bowl of the dry ingredients and stir until just combined (not until smooth, lumps are good).

Vegetable Puree Recipe

From Weelicious.com, Italian Green Vegetable Puree

Ingredients

• 1 medium zucchini, sliced
• 1 cup broccoli florets
• 1/4 cup tomato or marinara sauce
• 2 tablespoons parmesan cheese, grated

Preparation

1. Place the zucchini and broccoli florets in a steamer pot over boiling water, steam for 5 minutes and allow to cool.
2. Place all of the ingredients in a food processor and puree until smooth.
3. Serve.

What We Eat Wednesdays

This delicious-looking (ha!) puree is what my 8 month old recently had to eat. It is a mixture of straight squash puree and an "Italian Green Vegetable puree" that I found from weelicious.com (There are several recipes I've recently tried from that site and I will be reviewing them for you soon.).

One of my 2 year olds lunches: toast with butter, apple slices, scrambled egg (it was going to be fried egg, but I messed up flipping it which is why it looks funny).

Recipe Review

A new addition to this blog is going to be reviewing some of the recipes out there for babies and toddlers. To start, I'm going to review a few recipes from a website that I visit fairly often - weelicious.com - for which I have both positive and negative reviews. I'm going to include my review, as well as what my kids thought. To kick off these reviews...

From Weelicious.com, Broccoli, Potato, and Cheese Puree:

Ingredients

• 1 large potato, peeled and cubed
• 1 cup broccoli, chopped
• 2 tablespoons cheddar cheese (i used white cheddar cheese)

Preparation

1. Place the potato cubes in a steamer pot over boiling water and cook for 6 minutes.
2. Add the broccoli and steam for an additional 4 minutes or until vegetables are fork tender.
3. Place all the ingredients in a food processor and puree. 
4. Serve.

My Review: The picture that accompanied this recipe looked delicious, a puree of normal texture that had a light green tint to it. It's actually much thicker than a regular puree is, it is really just like thick mashed potatoes. You can taste the broccoli in it, but it's not an overpowering flavor. You cannot taste the cheese at all, so you could skip that completely. Next time I make it I am going to add in 1 c. cauliflower and see if changing the ratio of potato to veggie helps thin it out a bit, as well as add some more nutrition to it. I ate some with my leftovers for lunch and added some more cheese on top for a bit more flavor.

Kids Review: 2 year old did not like it. 7 month old ate it fine.

Fall Recipe: Sweet Potato Soup

Sweet Potato Soup
(Slightly adapted from: Giada De Laurentiis' Weeknights with Giada)

3 T. unsalted butter, at room temperature
3 T. olive oil
3 large or 6 small shallots, thinly sliced
2-3 cloves garlic, minced
Salt and pepper
2 lbs. sweet potatoes, peeled and cut into 1/2" pieces
2 stems fresh rosemary
6 c. chicken broth (homemade or low-sodium)
1/2 c. (4oz.) marscarpone cheese, at room temperature
3 T. maple syrup or honey*


1. In a large stockpot, melt the butter and oil.
2. Add the shallots and garlic, season with 1/2 t. salt and 1/4 t. pepper. Cook 3-4 mins. until soft.
3. Add sweet potatoes, rosemary, and chicken broth, season with 1/2 t. salt and 1/4 t. pepper.
4. Bring to boil then reduce to simmer and cook 20-25 mins. until sweet potatoes are tender.
5. Turn off the heat, remove rosemary, and blend until smooth and thick.
6. Whisk in cheese and syrup until smooth.

*do not use honey if a child under the age of 1 will be eating the soup

What We Eat Wednesdays

My 2 year olds breakfast recently: a bowl of whole milk plain yogurt and blueberries, and some banana bread that we were given. Not pictured: a glass of milk.

Fall Recipes: Apple Quesadilla

Apple Quesadilla

1 Tortilla
Freshly made applesauce (or apple slices*)
Cheese, grated

1. Spread some applesauce in a thin layer on the tortilla
2. Top with shredded cheese (cheddar is recommended)
3. Heat up on a griddle, skillet, or frying pan until cheese is melted

*You can use some thin apple slices for older toddlers instead of applesauce if you want.

Weekend Reading

Here are some links to some interesting articles that I'll be reading this weekend, perhaps you'll find them interesting too!

Arsenic in Rice?! (and baby rice cereal)

Helpful information on shopping places other than just your local grocery store: Whole Foods on a Budget

A great website about GMO's (Genetically Modified) along with their petitions to fight for a healthier, better America: Food Democracy Now!

What We Eat Wednesdays

Introducing: What We Eat Wednesdays!

Every Wednesday I'm going to try and show you what my kids eat (I have a 2 year old and a 7 month old) for a breakfast, lunch, snack, or dinner. I cannot promise the most amazing pictures, but I hope this little look into our food life might help you, inspire you, or encourage you with what you are already doing!  To kick things off, I present to you last night's dinner (for my 2 yr. old) -

Before:
- 1/2 apple, sliced
- 1/2 banana bread cookie (I'm still working on adjusting the recipe, it's almost there!)
- Refried bean burrito (1/2 tortilla, refried beans, cheese, diced tomatoes, chopped up spinach)

After:
She ate the cookie right away, followed by the apple. She left about half the burrito (it's now todays lunch)










Not pictured: her drink. We give her a sippy cup of milk in the morning and when she's finished that, we give her water for the rest of the day.

The Truth About MSG

By now most people know that MSG is bad and are avoiding it. But, what many people don't know is that the food companies have come up with many ways to list it in the ingredients without us, the consumer, knowing that it is in fact MSG or closely related and therefore probably contains MSG (this is due to the fact that so many people have put up a fight to keep this bad additive out of food).

Here is a link to a site that lists the names that are used for MSG, including yeast extract, soy protein, and more: http://www.truthinlabeling.org/hiddensources.html.

If you aren't aware about MSG, here is some basic information to help make you aware...

MSG, or Monosodium glutamate, can have a stronger affect on some people than others - if they have a higher sensitivity. MSG is "generally recognized as safe" by the FDA. There are many side affects associated with MSG, the most common being:

• Headache
• Flushing
• Sweating
• Facial pressure or tightness
• Numbness, tingling or burning in the face, neck and other areas
• Rapid, fluttering heartbeats (heart palpitations)
• Chest pain
• Nausea
• Weakness

Children are more susceptible to the affects of MSG than adults. As MSG is a cheaper, very flavorful additive the food industry is putting a big fight for MSG - they claim it is fine for consumption and that very, very few people have reactions to it. Scientific studies have shown, however, that up to 40% of the population are having reactions to it. They are also starting to link MSG to other health problems and are doing studies on that now. Also, many countries have limited or have strict requirements concerning labeling with MSG. Recently, MSG has been approved for being sprayed on crops in California... no studies have been done yet related to this.

20 On-the-go Snacks For Your Baby/Toddler

A reader was asking me the other day what snacks are good for on-the-go (other than crackers). Here are some on-the-go snack options for when you can't or don't want to sit down with a knife and fork to feed them. As always, some of these items are for older toddlers or babies with more teeth so make sure you know what your child can handle. *A couple of these ideas do require using a spoon to feed your child (or for them to use one, if they can) or might be a bit messier - but they can still work for on-the-go if you are stopping to eat too.

1. Crackers (they are a good option! :o)) or pretzels
2. Dry cereal
3. Dried fruit - raisins, banana chips, dried apricots, etc.
4. "Pouches" of applesauce or other mixed purees - go for something organic, no sugar added, like one of these: Happy Baby Organic, Ella's Kitchen, or Plum Organics
5. Homemade muffins, bars, breads, etc. (those recipes ARE coming, I promise!)
6. Homemade "trail mix" (ex. dry cereal, raisins, any other dried fruits baby likes/will eat, a few chocolate chips, pretzels)
7. Banana (for when your baby can take bites), blueberries, cut up grapes or other fruits that don't brown easily.
8.  Frozen peas (they will defrost the longer you travel, but that doesn't matter!)
9. Peanut butter sandwich or cold grilled cheese (for when your baby can take bites)
10. Cooked pasta
11. Black beans
12. Healthy homemade pancakes (recipe coming soon)
13. Carrots, peppers, or other veggies (either soft cooked or if they can handle it, raw). You could bring a dip too, if you want*

If you want to take a cold pack:
14. Cheese
15. Yogurt*
16. Bagel & cream cheese
17. Hummus
18. Little meatballs
19. Leftovers*

20. Or, if your baby/toddler does well with drinks in the car you can make a smoothie for them like this one.

Fall Recipes: Banana Bread

Banana Bread
Adapted from Cooking Light's Banana Bread Recipe.

1 c. all-purpose flour plus
1 c. wheat flour
(or 2 c. white wheat flour)
3/4 t. baking soda
1/2 t. salt
1/2 c. sucanant (or other sugar)
1/2 c. applesauce
1/4 c. butter, softened
2 large eggs
1 1/2 c. mashed bananas (~3)
1/3 c. plain yogurt
1 t. vanilla

Preparation

1. Preheat oven to 350°.
2. Combine the flour, baking soda, and salt, stirring with a whisk.
3. Place sugar, applesauce, and butter in a large bowl, and beat with a mixer at medium speed until well blended (about 1 minute). 
4. Add the eggs, 1 at a time, beating well after each addition. 
5. Add banana, yogurt, and vanilla; beat until blended.
6.  Add flour mixture; beat at low speed just until moist. 
7. Pour batter into an 8 1/2 x 4 1/2-inch loaf pan coated with cooking spray. Or divide into muffin pans or mini loaf pans.
8. Bake at 350° for 1 hour (for loaf, 20-30 mins. for muffins or mini loaves - check them often until you know how long they take in your pan & oven!) or until a wooden pick inserted in center comes out clean. Cool 10 minutes in pan on a wire rack; remove from pan. Cool completely on wire rack.

Fall Recipes: 14 Snacks Using Apples

Apple bread

1. Applesauce
2. Apple slices and peanut butter
3. Soft-cooked apples and pears (really good with plain whole milk yogurt)
4. Oatmeal and soft-cooked apple chunks
5. Apple "sandwiches" (slices of apple with fillings inside - peanut butter, cream cheese, slices of cheese, etc. I first saw the idea here.)
6. Ants on a circle(?!) instead of ants on a log. The circle being apple, of course!
7. Apple and cheese slices
8. Apple chips
9. Apples and dips*
10. Cream cheese filled apple halves (cut an apple in half, scoop out the seeds in the middle and fill with some softened cream cheese)
11. Baked apples (I'm looking forward to trying out this recipe)
12. Apple bread*
13. Apple muffins*
14. Apple fruit salad (Apple being the star of the seasonal fruit salad. Or to make it more fun, take out the center of an apple and serve the fruit salad IN the apple. For older toddlers/kids, of course.)

As always, use discretion with the ideas - some are appropriate for babies, some for young toddlers, and some just for older toddlers.

*Apple bread and muffin recipes as well as dip ideas are coming soon!

Peanut Butter

Peanut butter is a staple for children and adults alike, providing a delicious and nutritious option that very few people dislike. The nutritional value of peanut butter is great - it is a high in protein, contains "good" fats (aka no cholesterol - just healthy monounsaturated and polyunsaturated. In fact, studies have been shown that peanut butter may in fact lower your bad cholesterol levels while maintaining your good cholesterol levels), and is high in fiber. Pb also has B vitamins and vitamin E, is high in antioxidants, and good news for adults - it is said that eating nuts in general (including pb) twice a week makes you less likely to gain weight than someone who doesn't eat them. There are many diseases that pb has been shown to help fight against such as - heart disease, Alzheimers, cardiovascular, and even cancers.

Although peanut butter has these great values to it, you need to be careful which peanut butter you get as there are many that have sugar, salt, and oils added, which negate its value and can be the catalyst for other problems. For example, partially hydrogenated oils are added to many peanut butters to prevent the natural separation of oils - partially hydrogenated oils are trans fats. Natural peanut butter is the way to go, it's worth that extra step of needing to stir it. (Tip: store your unopened pb jars upside down, it will help when you go to stir it.) Really, the only ingredient you want in peanut butter is peanuts.

Here are some facts/information on various brands of "natural" pb:

Skippy "Natural" PB:
Added Ingredients - sugar, oil, and salt

Jiff "Natural" PB:
Added Ingredients - sugar, oil, salt, and molasses

Peter Pan "Natural" PB:
Added Ingredients - sugar, oil, and salt

Look on labels to find a peanut butter whose only ingredient is peanuts or, if you need a bit more flavor those with only salt as the additional ingredient. (Ex. Trader Joes unsalted or salted peanut butter or Whole Foods 365 peanut butter) Or, if you feel adventurous you could make your own! Here is a tutorial on how to make your own pb from Joy the Baker - based on all the information above, I would recommend choosing roasted unsalted peanuts and salting to flavor, if needed.

Flavor Your Oatmeal

Oatmeal is a great breakfast (or lunch, or dinner!) for your child. To mix it up some, here are some flavor suggestions/add-ins (the chunkier add-ins are for your toddler, and the purees are for baby and toddlers. Obviously, still be careful about choking with you give your toddler):

Soft seasonal fruits like:
- peaches
- nectarines
- plums
- blueberries
- bananas
- raspberries

Soft cooked/roasted fruits like:
- soft cooked apples & cinnamon
- soft cooked pears & apples
- roasted strawberries

Purees:

- pureed pumpkin
- applesauce
- prunes

Or:

- raisins
- whole milk plain yogurt
- apple or pear butter
- apple and peanut butter
- frozen berries (defrosted, or for your older toddler who is still teething - the frozen berries might be nice for them to chew on)
- low sugar jam/jelly

Or if you want to go sweet:
- brown sugar
- maple syrup
- honey**
- chocolate chips

Spices that go well with oatmeal: cinnamon, nutmeg, and vanilla

Mix and match add-ins. For example: applesauce and raisins, yogurt and blueberries, strawberries and banana, banana and chocolate chips, pb&j, etc.

You can also go more savory with oatmeal and are up for trying out some more adventurous options, here are some suggestions:
- pureed vegetables
- cheese
- chopped up ham
- chopped up vegetables
- egg (hard boiled chopped up, fried, or scrambled)
- avocado

**remember to NEVER give honey to a child under the age of 1

Fall Recipes: Slow Cooker Applesauce

In a couple of weeks we're going to an orchard to pick apples and we are looking forward to all of the apple recipes we'll be making. One thing I like to do every year is make applesauce and I normally do a couple of batches in the slow cooker in addition to the stove-top to make life a bit easier!

Here are the instructions for making applesauce in your slow cooker!




 1. Wash, core, and roughly chop the apples.
*You can peel them too, but there are so many good nutrients in the skin and once you've pureed it there isn't a difference in the texture - if you want chunkier applesauce, you may notice a texture difference then. But, if you're not sure how you feel about it, add in that extra step and peel them.
2. Put apples and 1/2 c. water in the slow cooker.
3. Add cinnamon and brown sugar, if you want (this can also be done with the whole batch to taste after mashing/pureeing the applesauce, or with individual servings)
*I don't have measurements for adding these as I don't do it!
4. Cook on low 4-6 hours, until tender, stirring every once in a while (when you stir it you may notice it needs a bit more water, go ahead and add a little if needed)
5. For smooth applesauce: puree with handblender or in a food processor. For chunkier applesauce: mash with potato masher or fork.

You can then freeze, can, or just go ahead and eat it all.

Fall Recipes: Apple Chips

As fall is coming, I thought this would be a great recipe to share. The apples get nice and crunchy, you don't need any sugar... a little cinnamon is nice, if you child likes that flavor but they are good without as well.

1. Preheat oven to 200.
2. Core the apple and slice thinly (if you have a mandolin this would be a great time to use it!).
   *If you think it will take you a while to slice the apples, or if you are doing a large batch of apples prepare a bowl with water and lemon juice to stop them from browning, about 1T. lemon juice to 1 c. water works. Just make sure to shake off the excess liquid before putting them on the sheet trays 
3. Put the apple slices on a sheet pan lined with parchment paper or a silpat.
4. Sprinkle with cinnamon (opt.)
5. Bake for about 2 hrs. (flip after 1 hr.)
   *Depending on how thick/thin you slice them it might take a bit more or less time. I'd suggest checking on them periodically, especially towards the end of the 2 hrs.

These get nice and crisp, but you could pull them out a bit earlier if you'd like them to be a bit chewy. Store them in an airtight container or ziploc bag.

Breakfast Ideas

Here are some ideas to mix up breakfast in your house for your toddler:

Oatmeal (with or without fruit chopped up and added in, or purees for your younger one)
Plain Whole Milk Yogurt with fruit

Plain Whole Milk Yogurt with dry cereal (my daughter currently loves dipping things)
Cereal (like rice chex, whole grain cherrios, or Weetabix)
Toast with butter, peanut butter, mashed up bananas, cream cheese, or mashed avocado
Muffins
Eggs - scrambled or fried (with butter, if any fat is used to fry it). Add some grated cheese to the scrambled eggs to mix it up a little.
Smoothies (like a Green Smoothie - more smoothie recipes to come!)
Bagel & Cream Cheese
Pancakes (like these Banana Pancakes, or another healthy recipe)
Quiche
Banana bread (healthy recipe to come soon)
Cottage cheese and fruit
A healthier version of french toast, with applesauce to dip in

In our house, everyone gets some fruit with breakfast so if isn't with the item listed above, it gets added on the side.

Any one have other ideas to contribute to this list?

Combating Constipation

This post is appropriate after a post with a banana recipe. Once your baby is eating solid food, constipation can become an issue. If you are having a problem with constipation on your little one, here are some tips.

Foods to give:

Apricots, prunes*, peaches, plums, pears, peas, spinach

Foods to avoid:

Bananas, rice cereal, and applesauce

If you are giving your baby water, try getting them to drink a bit more.

Physical help you can give your baby: 

- "Bicycle wheels": laying baby down, move each leg like the baby is riding a bicycle. You can also do this to help baby with gas.

- Warm bath: a warm bath helps to relax the baby's muscles and so can help things get moving.

- Belly massage: gentle movements on your baby's belly can help.

*Prunes. A note on prunes:

These are highly effective for constipation. I call them the "Wonder Fruit" and keep them on hand always - the one jarred baby food I buy. I get organic jars and check the labels for added ingredients, etc. Usually, just 1/2 of a jar is enough to get things moving. If you give more than that, be prepared for an explosion!

Banana Pancakes

Kids and adults alike love pancakes. Here is a gluten-free, dairy-free, sugar-free quick and easy recipe for Banana Pancakes.

1 ripe banana
2 eggs

1. Mash 1 banana
2. Mix in 2 whole eggs
3. Cook

Simple as that! They taste like pancakes (albeit thinner pancakes) and don't have a strong flavor of banana. We had them just the other night for dinner and really enjoyed them. You could also make them in smaller, silver dollar size, and serve as a snack.

8 Ways to Get Veggies in Your Baby/Toddler

Some children love eating vegetables but a lot do not. There are lots of ways to get your older child to eat them, but what about your baby/toddler?

Vegetables are a key part to all of our diets, but particularly for our growing children. It is important to have them eat vegetables everyday (see how much here and here).

When your child is younger (baby, young toddler) and you aren't trying to make them eat their vegetables yet, or if you are trying to do that but can't win every battle (older toddler), here are some ideas on how to hide the veggies so they still get the nutrition they need!

1. Applesauce. Applesauce is a great carrier for pretty much any puree. Try doing a 2/3 vegetable to 1/3 applesauce ratio (a 50:50 ratio can work too).

2. Cheese & Cauliflower are friends. You can mask the taste of cauliflower with cheese. So add cauliflower puree in your mac & cheese, quesadilla, etc. 

3. Pasta Sauce. My daughter LOVES pasta sauce and doesn't notice if there is anything added to it as it has a stronger flavor. If we're having lasagna or spaghetti, I add pureed or minced veggies right into the sauce (certainly doesn't hurt for all of us to have some extra veggies!). I also have my daughter eat rice mixed with some pasta sauce so I add vegetables in with that too.

4. Baked goods. Muffins, pancakes, breads. We've all seen recipes out there for zucchini, broccoli, or carrots added into baked goods. I will have a few of these recipes to share with you in the future.

5. Dips. A 2 year old enjoys dips (warning: they can make quite the mess :o)). So you can give them a dip with veggies/puree mixed in for crackers to be dipped in. Or, they may even eat some veggies if they can dip them in cream cheese or peanut butter. Experiment and see what your child will do.

6. Flavor. Just like with adults, children like flavor. Cook your veggies with a little butter, or a little salt, add a spice, or combine them with other yummy foods, roast them in the oven.

7. Smoothies. Spinach or kale can be mixed into a fruit smoothie without adding any flavor. Take a bit of yogurt or milk, seasonal fruit, and them mix in some vegetables: broccoli, peas, avocado, carrots, and cauliflower all work.

8. Start them early. Get them used to the taste of a variety of vegetables when you are giving them baby food. There is likely to be some vegetable that they enjoy eating!

Healthy, Homemade Bars (& cookies)... for Tina!

Reader Tina wrote in asking, "Do you happen to know any recipes, or could you point me toward a site, for making bars/treats for kids.  I'm looking for some sort of granola bar or oatmeal cookie recipe.Kids love stuff like this, but the kind you buy are so full of sugar and who knows what

else."

I hope this info is helpful for you, Tina!

I don't yet have a granola bar recipe but here are two that I've been wanting to try - if you give them a go, let us know how they are!

1. Squash-based bars

2. Applesauce-based bars

As far as an oatmeal cookie recipe, I'm not really fans of oatmeal cookies, so I don't have one. But, some baking tips to make recipes healthier (you'll want to try them out to see how they work with your baking recipes):

- use whole wheat flour

- try using yogurt, pumpkin, bananas, or applesauce instead of oil/butter

- try using sucanat or honey for less processed/a bit healthier options for white sugar

- try using less sugar than the recipe calls for, or use applesauce or yogurt to replace some of it

I did find one oatmeal cookie recipe out there that could be a good healthy version: Banana Oatmeal Cookies.

Other options for replacing granola bars and the like for other easy and tasty snacks that kids like could be:

Muffins (like these)

Apple chips (core and slice apples, bake at 200 for about 2 hrs. - flip after 1 hr. - opt.: dust with a bit of cinnamon... full recipe coming soon!)

Banana bread

Whole Wheat Cheese Pretzels

Mini Oatmeal Pancakes

Recipes for some of these items will be coming in future posts! Most of them can be made in a toddler-friendly way as well. I will include that info in with those recipes. If you try any of these recipes, write in to let us know what you thought!

First Foods/Baby Purees

I don't agree with having baby cereals as their first foods but instead go for fruits and vegetables right away. Homemade baby food is healthier for your child, and is easier than you think. Just taking a little bit of time every few weeks to a month will provide you with what you need. Below are some methods and recipes to help get you started with some common fruits and veggies and a couple of combinations. It's best to get organic to give your children the best nutrition.

- For lumpier/more textured foods simply mash them with a fork or potato masher.
- For smoother foods, put into a blender or food processor and puree, adding water or milk (breastmilk) until the texture you desire is reached.

*A post on storage coming soon.

Sweet Potatoes (two methods):
1. Wash the potatoes but don't dry them, put them in your slow cooker and put it on low. Periodically check them - they are ready when they are soft enough to be mashed (time varies on size and number of the potatoes, but typically 4+ hrs.).
2. Bake at 400 for 30-60 mins., until soft.
Once cool, peel and mash or puree.

Squash (two methods):
1. Heat oven to 400. Cut squash in half, scoop out seeds, and place flesh side down (skin side up) in 1-2 inches of water. Bake for about 40 mins. until skin starts to "pucker" or get bubbles. Scoop squash out of the skin and mash or puree.
2. Wash and peel squash (its not necessary to peel once your baby is 8 months old). Steam until tender. Mash or puree.

Peas/Green beans:
Steam until tender. Mash/puree.
- Plunging hot cooked peas into a bowl of ice cold water is known to help make a smoother puree.

Carrots
Steam until tender. Mash/puree.
(Do not use the water you steam the carrots in to thin out the puree as nitrates settle in the water)

Apple/Pears
Peel, core, and chop fruit. Place in pan with just enough water to slightly cover apples. Boil/steam until tender; be sure to check on the water level and stir occasionally. Mash/puree.


Pumpkin and banana:
Blend 1 can of organic pumpkin with 1-2 banana(s) and enough water to thin it out.

Broccoli and apple:
Steam the broccoli and then blend with 1 chopped steamed/boiled apple. Have a ratio of about 2/3 veggie to 1/3 fruit (1/2 and 1/2 can also work if the mixture is too bitter for your child).

Spinach, peas and pears:
Steam the peas and peeled, chopped pears together. Blend with defrosted frozen spinach.

Serving Sizes for Your Child

Each child is different: some need more food, some less. Watch and learn your babies cues. This information should only be used as a guideline - a point of reference to get you started. I will note, though, that babies need less that parents usually think they do. 

I believe that more fruits and vegetables are always a good thing, and that they don't need quite as much grains and dairy. You will learn your child and know what they need. As they get older they will get better at communicating with you when they are hungry and when they are full. Try and give your child a variety of fruits and vegetables, let them try different textures and tastes. The more the try as a child, the more likely they will enjoy a variety of foods as they get older and become adults.

Babies:

As you start out your baby will have very little to eat... even as small as 1/2 Tablespoon. But as they learn to eat they will eat more. The good thing is that your baby will never let themselves starve... they will be sure to complain if they are hungry!

Most ice cube trays (if you're making your own baby food and freezing it in ice cube trays - a post to come soon about that!) make 1 oz. cubes. 1 oz. equals about 2 Tablespoons.

If you are worried about how much your baby is or isn't eating, call your pediatrician.

Generally a 6-8 month old baby would eat about these amounts each day:

1-2 Tablespoons cereal/grains
1/4 c. fruits (which equals to about 2-4 Tablespoons of puree) becoming  1/2 c. (4-8T)
1/4 c. vegetables (which equals to about 2-4 Tablespoons of puree) becoming  1/2 c. (4-8T)

Toddlers/Preschoolers:

According to the USDA (the creators of MyPlate):

Grains*: 

2-3 yrs. old	3 oz. equivalent
4-8 yrs. old	5 oz. equivalent

Fruits: 

2-3 yrs. old	1 cup
4-8 yrs. old	1-1 1/2 cups

Vegetables: 

2-3 yrs. old	1 cup
4-8 yrs. old	1-1 1/2 cups

Protein: 

2-3 yrs. old	2 oz. equlivalent
4-8 yrs. old	4 oz. equivalent

Dairy: 

2-3 yrs. old	2 cups
4-8 yrs. old	2 1/2 cups

* a "1 oz. equivalent"would be: 1 slice of bread, 1 small muffn, 1/3 cup dry oatmeat, 2 small pancakes, 1 cup cereal, 1/2 cup cooked pasta.

Coming soon...

Here is a glimpse at what is coming soon to the blog (in no particular order)...

Nitrates, Part 2
Serving Sizes for Your Baby & Toddler
Making Your Own Baby Food
Table Food for Toddlers
First Foods
Combating Constipation

I'll also be working on some more baby and toddler-friendly recipes.

If there is something you'd like to see me cover/research for you - let me know either with a comment or an email kidsfoodbydesign [at] gmail.com. 

Organic or Not

As the awareness of pesticides in fruits and vegetables has been spreading, the desire to give our kids the best they can have grows. Below is the list of the "Dirty Dozen" and "Clean Fifteen" to help you get started with making the choice between organic or not. Most of us cannot afford to get everything organic, as much as we'd like to. The "Dirty Dozen" list are those produce items that are known for having the highest levels of pesticide residue. There has also been released a list of the "Clean Fifteen", which are the produce that have the lowest levels of residue and so you do not need to buy organic.

These lists help as you start and try to buy healthier fruits and vegetables for your family.  To find more information on pesticides and the testing that has been done, go to the Environmental Working Group website: http://www.ewg.org/foodnews/methodology/.


 source: http://www.ewg.org/foodnews/

Frozen Yogurt Drops

I'd been seeing all over pinterest the idea of making frozen yogurt drops (not sure where it originated, but most/lots of pins go to here - the image is from that site also). It was such a good idea and so I adapted it for small toddlers. It's a quick and simple, healthy, snack and kids (young & old) love them. You can make them with plain yogurt (simply do steps 3 & 4 below) or take a couple of extra steps to give your child some flavor, fruit, and color fun!

Frozen Yogurt Drops

Whole milk plain yogurt
Fresh or frozen fruit

1. Put yogurt and fruit into blender or food processor.
2. Blend until smooth (depending on the fruit you use - i.e. raspberries - the fruit may not become completely smooth, but just keep it going until there are no chunks of fruit left).
3. Spoon (or put in a ziploc baggie and pipe) small amounts of yogurt onto a cookie sheet (you can make them in whatever size you like - I tend to do them about 1t. size).
4. Freeze until hardened and then remove from tray and place into a baggie.

These are great treats especially in summer when it is warm. Since it's just yogurt and fruit, I would do a serving size of no more than 1/2 cup (which is a serving size of yogurt for an infant/toddler). Make up a large batch and you'll be set for a while. You can also make several different batches and give your child variety, fun with colors, and introduce them to different tastes.
Do not use regular yogurt as they will be high in sugar (but you can of course make them for yourself that way!). You can also do this with yogurt like yobaby or yotoddler which will already be flavored for you.

Nitrates & Your Baby

Something that I knew nothing about until our first was ready for solid foods and I started research was nitrates. I knew that nitrates are naturally in some foods and that they are added as a food preservative into a lot of processed meats... I also knew that they are not good for you and that you should try and avoid them (I say try because these days with how processed food in America is, it is hard and expensive to do so).  As adults, unless you ingest unusually high amounts of nitrates, we aren't affected by it much.

Nitrates occur naturally in soil and also in some vegetables... most commonly: spinach, celery, beets, lettuce, broccoli, carrots, and cabbage. Spinach has the highest levels and with improper storage they can increase. As these occur naturally they are not a problem for adults, but for an infant starting on solid foods whose digestive system isn't "up to par" it can be a problem. Nitrate poisoning in infants is known as baby blue syndrome as it causes a lack of oxygen. There aren't many reported cases of baby blue syndrome (methemoglobinemia) but it is also commonly known that many cases are not reported. What does this mean for you and your baby?

My recommendation, and the recommendation of many pediatricians and nutritionists, is to hold off on giving these vegetables to an infant under the age of 8-10 months in large amounts. Given the variety of vegetables and fruits that can be given to your child, it shouldn't be much of a problem to avoid them until your baby is older.

The other place for nitrate poisoning that your baby is susceptible to is in drinking water (which most pediatricians recommend infants 6 months and old have some each day), mostly for those who have well water as most public water systems are regulated. If you have well water and are concerned, you can test the water - if it is indeed high (<10mg/L) then you should give your child other water to prevent illness (there is nothing you can do to treat the water - in fact, for example, boiling it actually increases the nitrate levels).

Banana Oat Muffins

I found this recipe via pinterest and have made it a couple of times (with my own adjustments). It's quick and easy and my daughter really enjoys them. I make them in a mini muffin tin and freeze them. Being mini muffins, they defrost quickly and are a good size for her.

Banana Oat Muffins
 
2 1/2c. oats (not quick oats)
6 oz. plain whole milk yogurt
2 eggs
3/4c. sucanant or sweetener of choice
1 1/2t. baking powder
1/2t. baking soda
2 bananas

1. Preheat oven to 400.
2. Place all ingredients in a blender or food processor and blend until smooth.
3. Spray muffin tin (or use silicone, etc.)
4. Divide batter and bake (20-25 mins. for regular sized muffins, 10-15 for mini) until toothpick comes out clean.

2012 Dietary Regulations

Now I don't subscribe to the government and the FDA/USDA knowing exactly what we need daily, food wise. Especially when you take into account what they are and are not doing with our food supply here in America. That is a whole other point, though (well, a whole lot of other points). But, I am impressed with the new food "pyramid" they put out.

What I love about it is that fruits and veggies are to take up half your meal. It just makes sense. There is someone who has a pinterest board committed to putting up meal ideas to fit within these guidelines. It's got some good inspiration, but doesn't always work for younger kids, like toddlers. Good ideas for down the road, though...

Green Smoothie

I took a recipe I found online for a green smoothie and adjusted it some. This smoothie can make for a great meal for a kid - it has fruits, veggies, and protein. I served this to my almost 2 year old the other day along with a couple of mini banana oatmeal muffins to give her the well-rounded meal (recipe coming soon).

Green Smoothie

1 c. frozen mango chunks
1 banana
1 handful spinach (or other green)
Whole milk plain yogurt

Combine ingredients in blender and puree. There is no measurement for the yogurt as I added some until the smoothie became - you guessed it - smooth. But, I wouldn't add more than a regular serving size of yogurt (1c. for a 1-3 year old). If you still need to "water it down" some, put in a bit of ice, water, or juice (whatever you feel comfortable with). I found though, that I didn't even need the full 1 cup serving. This makes for one large cup or two small ones (like the cup below).

My little girl used a spoon at first but then as it started to melt she started to drink it (she's learning to drink from a cup, so she's not great it yet and this thicker drink was good practice for her!).

Healthy Mac N Cheese

So, like most children, Evangeline LOVES macaroni and cheese. So, to make it a bit healthier I sneak veggies in there... three different ones to be exact. Pureed cauliflower has no taste when combined with anything that has cheese in it and pureed squash has such a mild flavor that it isn't really noticeable. I've made macaroni and cheese with cauliflower and squash in it and served it to Ryan and he didn't have a clue :o) I told him after the fact. I usually add some pureed carrots in too, Evangeline notices if I didn't puree it very well and there are larger chunks... but she just puts those to the side of her plate and isn't bothered by it.

Cauliflower has many health benefits but what I like is its digestive properties - being high in fiber is good for our little girl. The different kinds of squash have various health benefits and are all high in vitamins, but I like that they are low in calories - tons of health boosts for few calories. Winter squash are good for blood sugar regulation (and so diabetes prevention) and summer or yellow squash are known for heart, colon, prostate, and bone benefits. I think we all grew up thinking that carrots are good for your vision, but in reality there hasn't been much study into that - what they are known for are their high antioxidant nutrients and cancer prevention.

I make all of these veggies (and others) and then freeze them in these trays. I pop them out and store them in a zip lock baggie, ready in a serving size whenever I need them. Typically a 6-9 month old should have 3-6 oz. of fruits and veggies a day (and 6-8oz. for a 9-12 month old). Each of the "squares" from the tray are 1 oz. So 3 oz. of veggies are mixed into her mac n cheese. She doesn't usually eat ALL of the mac n cheese in one sitting, but it surely helps get those veggies into her - since she's not really a fan of any yet. Thankfully, she'll take fruit over pretty much anything these days (and we always mix one of these cubes into her applesauce).