Category: 6 months +
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Spiced Butternut Squash Soup
Science Corner
Butternut squash is not only delicious but alive with nutrients - carotenoids (that become vitamin A in the body), antioxidants, anti-inflammatory molecules, types of starches that aid in blood sugar regulation, B vitamins, including folate and surprisingly, a bit of omega-3 fats in the form of alpha linoleic acid, also a potent anti-inflammatory agent. Squash is abundant in winter and affordable so there really is every reason to make it part of your family table. Combined here with antioxidant-rich spices that regulate blood sugar, exhibit antibacterial effects and boost digestion, to name a few of the benefits, this delicious and soul-warming soup is sheer health and deliciousness in a bowl.
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Cumin Beet Apple Puree
Nutrition
If you hate beets it might be because you, like me, were only offered the boiled, sad preparation growing up. But beets done right can be addictive and delicious. My toddler definitely thinks so and I, having introduced them to him as a bay, am taking all the credit ;) Beets are not just gorgeous to look at but so amazing for our bodies, particularly due to their detoxification and anti-inflammatory powers, in addition to being a solid source of folate. Cumin is a fantastic digestive aid and antioxidant. It’s also a good source of iron! In this dish, cumin’s smoky and nutty flavours beautifully complement the earthiness and sweetness of beets. We suggest pressure-cooking or steaming (versus boiling) the beets to preserve nutrients. Here, they join forces with probiotic and calcium-rich yoghurt to create a nutritious, delicious, flavour-packed puree any budding gourmet will love.
Cinnamon Sweet Potato Kale Puree
Science Corner
If spices were superheroes, cinnamon would occupy the upper echelons of power. Superman. Maybe Batman. No, actually maybe Captain America. Or more likely, a combination of all of those and more. Packed with anti-diabetes, anti-microbial, anti-inflammatory, cardioprotective, cognition boosting, anti-cancer and female hormone cycle regulating powers, cinnamon is a spice truly worth incorporating into your baby's, toddler's, kid's and family's diets. The only caveat with cinnamon, as previously discussed, is that the widely available Cassia variety has high levels of coumarin, which is a liver toxin. A 2012 study conducted in Norway by the Scientific Committee for Food Safety found that Norwegian kids, because of their regular intake of cinnamon-flavoured oatmeal, were ingesting coumarin in much higher doses than what is considered tolerable and safe. The simple way around this problem is to ensure that the cinnamon you use, especially if sprinkling it into your foods regularly (which you should!) is of the Ceylon / Sri Lankan variety, which has undetectable amounts of coumarin. You can get Ceylon cinnamon from specialty spice shops, Whole Foods and on Amazon. The extra effort in this regard is definitely worth it.
Anti-Inflammatory Spiced Chicken Broth
Science Corner
When a health craze makes it way backstage to fashion week, you know it's worth taking seriously (or gone too far ;)). Touted as a magic elixir that can fix all ailments, bone broth is precisely this craze du jour. There is honestly not a lot of scientific evidence for many of it's health claims (like collagen aiding healthy joints or healing of the intestinal lining) although a plethora of anecdotal evidence across many cultures spanning generations is suggestive of many positive health effects. There is some scientific evidence for the immunity-regulating and anti-inflammatory effects of chicken soup, particularly due to the amino acid cysteine which can thin out lung mucus and reduce upper respiratory distress. Bone broth is also rich in minerals like calcium, magnesium and phosphorus as well as protein. Here, it joins forces with anti-viral and anti-bacterial star anise, turmeric, ginger, lemongrass, black pepper and bay leaf to create a delicious, heart and soul-warming broth that's a powerful match for any pesky virus.
Bananatini
Nutrition
This is a power breakfast like no other and delicious to boot! Calcium-loaded tahini with good fats, protein and B vitamins slathered on sweet banana packed with potassium and complex carbohydrates drizzled with anti-bacterial, anti-viral sweet honey and a sprinkling of blood sugar-stabilizing cinnamon. Enough said.
Spiced Semolina Porridge
In the way that is typical of toddlers, my 2 year old has, out of the blue, boycotted his staple morning oatmeal. I am a big believer in a nourishing, warm bowl of porridge for breakfast, especially in the cooler months of the year, so I started rummaging around my pantry frantically for an alternate solution. Enter semolina! Made from ground durum wheat and yellowish in color, it's richer in iron and protein than wheat - having used it in the Lebanese Sfouf we shared recently, I had some lying around so decided to give it a go. It's been three days and it's all toddler wants. And naturally, he calls it 'Goldilocks’ Porridge' <smile, wink, heart slightly melting>
Turmeric Lentil Avocado Puree
Nutrition
Lentils are one of the best foods for heart health - a large study following 16,000 adults found the regular intake of beans and lentils to be associated with a 82% reduction in mortality from heart disease! Their high soluble fibre, magnesium and folate content is responsible for the cardio-protective effects. Lentils are complex carbohydrates, providing sustained energy without a spike in blood sugar so they are great for weight management without compromising satiety. They are also an excellent source of protein, iron and B vitamins. Avocados are potent anti-inflammatory foods, rich in anti-oxidants and a source of excellent quality fat that aids in keeping inflammation in check and prevents heart disease making this genuine, creamy baby superfood in a bowl!
Turmeric Thai Curry Puree
Nutrition
Both butternut squash and green beans are incredibly high sources of carotenoids which are converted to Vitamin A in the body and crucial for healthy skin, mucous membrane integrity and eye development. Coconut milk is rich in medium chain fatty acids which are more readily utilised for energy rather than for fat storage (take that cellulite). Moreover, lauric acid in coconut milk is converted into monolaurine in the body which has anti-viral and antibacterial effects. Combined with the benefits of turmeric, this is true baby super food. Add a bit more coconut milk and some salt for a 'thai inspired soup' perfect for the family table.
Paprika Potato Potage
Nutrition
All too often, potatoes are thought of as fattening comfort food and not much else but that's absolutely not the case. They are a source of vitamins and minerals especially vitamin B6 that is indispensable in the synthesis of amino acids which are building blocks for protein in the body. They are also starchy and superb for the energy demands of growing babies and toddlers. Cauliflower, like all cruciferous veggies, is brimming with phytonutrients which help detoxify the body. It's also a great source of vitamin C and is being studied extensively for its anti-cancer effects. It can be a bit hard to digest for some which is why we combine it with fennel to aid digestion and also packs a vitamin C punch. Leeks are milder and sweeter than onions and my absolute favourite especially with other delicate ingredients like fennel and potato. They provide folate and phytonutrients making this potage (essentially a thick soup) truly nutritious comfort food for babies and everyone else. The gruyere cheese and paprika elevate the dish to a yummy place.
Cardamom Quinoa Porridge
Nutrition
Quinoa is a genuine superfood, containing essential vitamins like Riboflavin (B2) which helps energy production in the brain and muscle cells, important minerals like iron, magnesium and manganese and twice the fiber of most grains. Rare for plant-based protein, quinoa contains ‘complete’ protein encompassing all 9 essential amino acids, making it a perfect, protein-rich grain for kids. Combined with dried apricots which are a great source of fiber, vitamins A, C and iron and bananas which have a load of fiber, vitamins and minerals such as potassium, this quinoa porridge is the perfect power breakfast or baby puree.
Meet the spices
