BREAKFAST
These mini muffins from the Baby FoodE are an outstanding breakfast choice for both big and little kids, and grown ups too! Brimming with superfood nutrition thanks to the blueberries and avocado, these muffins are naturally sweetened with maple syrup instead of processed sugar. This gives them a fluffy and easy-to-gum texture which is great for littles that are still mastering solids and baby led weaning. For flour I always use Bob's Red Mill All Purpose Baking Flour. It is a gluten free flour derived from garbanzo beans (chickpeas) that will add a bit of protein, fiber, and potassium to your muffins!
Tip: This recipe is for mini muffins but you can also bake them as regular muffins. See recipe details for different baking times.
Easier - Sliced Banana with Peanut Butter, Once Upon A Farm Pouch, Serenity Kids Pumpkin & Cinnamon Puffs
This is a simple but well-balanced breakfast great for mornings on the fly. The banana will fuel your little one with carbohydrates, vital minerals and vitamins like potassium and folate, while the peanut butter adds a bit of protein to the mix. Teddy's Unsalted Smooth Peanut Butter is my go-to since it has zero added sugar and keeps a good consistency unlike some other nut butters.
Once Upon A Farm pouches are jam-packed with nutrition to last the whole day. This brand is cream of the crop for store bought purée blends, as they are 100% organic and cold pressed to augment nutrition and flavor. As for the Serenity Kids Pumpkin & Cinnamon Puffs, it doesn’t take much convincing for toddlers to gobble these up. They are an excellent choice for snacking throughout the day as they are grain & rice free and made of simple plant based ingredients. It’s also worth noting that both Serenity Kids and Once Upon A Farm are two of the few baby brands to receive the prestigious Purity Award designation by the Clean Label Project.
Tip: Slice & dice banana to reduce choking hazard and thinly spread peanut butter . Do not add too much peanut butter, 2-3 teaspoons is a good start.
LUNCH
These broccoli & cheddar cheese bites are so good you’ll find yourself gladly cleaning up your little one’s plate - that is if there are any left over! Compliments of Feeding Tiny Bellies, this recipe is an excellent way to prepare broccoli if your child is hesitant of cruciferous veggies. Picky eaters will be won over by the savory and cheesy goodness of these bites before they can even think to question the green stuff. Broccoli is one of the healthiest superfoods on the planet with myriad nutrients and antioxidants, which is why we should try to incorporate it in our children’s diets any way we can. To give this meal even more substance, try pairing with a side of sweet potatoes. These frozen Stahlbush Island Farms Diced Sweet Potatoes can be easily steamed or microwaved in just 5 minutes!
Easier - Salmon Avocado Toast
My daughter has gone back and forth with having a palate for salmon, but this is the one way I can get her to eat it every time. With minimal ingredients and no cooking involved aside from toasting some bread, you can whip up this delicious spread in just a few minutes. The omega-3 fatty acids in the salmon combined with the healthy fats and nutrients in the avocado make it a hugely nutritious meal, and when served on a piece of whole grain toast it is extra filling and satisfying. For bread, I use Dave's Killer 21 Whole Grains & Seeds Organic Bread.
Tip: Canned salmon may not sound as appealing as the fresh stuff at the fish counter, but according to the experts at the USDA’s National Nutrient Database both kinds of salmon have nearly the same nutritional value. That said, not all canned salmon brands rank equally. Wild Planet’s Wild Sockeye Salmon, No Salt Added is definitely my first choice. It tastes great, has no added salt, and is responsibly sourced from Alaskan waters. Plus, Wild Planet only buys cans and lids from manufacturers that do not use BPA in the lining formulation.
See below for the full recipe:
Ingredients:
1 6oz can wild Alaskan salmon
½ ripe avocado, mashed
2 tablespoons whipped cream cheese
2 tablespoons mayonnaise
1 slice whole grain bread
Instructions:
1. In a stand up mixer or bowl of a food processor, combine the fully drained salmon, mayonnaise, cream cheese, and mashed avocado.
2. Mix until well combined.
3. Lightly toast bread and generously spread mixture on one side.
4. To serve, cut toast in half for big kids or into bite size pieces for littles. Serve with extra avocado on the side and enjoy!
Tip: If your child prefers a smoother texture you can omit the avocado from the spread and simply serve on the side.
DINNER
Easy - Shepherd's Pie
This shepherd's pie is hearty and delicious and it is a great way to incorporate meat in your child’s diet. Ground beef is an outstanding source of iron and protein, cauliflower mashed potatoes are rich in fiber and folate, and the vegetables deliver the rest of the nutrients. When I cook this recipe I usually purée a portion for my daughter using an immersion blender, but you can skip this step for older babies and toddlers that have already mastered different textures. However you decide to serve it, this one pot meal will please the whole family! You can also freeze leftovers and switch up the veggies depending on your preferences.
See below for the full recipe:
Ingredients:
1lb all natural, grass fed ground beef or ground turkey
3-4 good sized potatoes, peeled and quartered (yukon or russet both work)
1 head cauliflower, chopped
1 tablespoon extra virgin olive oil
1 small onion, diced
2 cups frozen corn
1 cup frozen peas
1 cup carrots, diced
1 cup whole milk
2-3 tbsp butter
Worcestershire sauce, as desired
Instructions:
1. Preheat the oven to 375 degrees. Peel the potatoes and bring a large pot of water to a boil. Bring an additional small pot to a boil to cook the carrots.
2. Heat a large sauté pan or dutch oven over medium/high heat. Add the ground beef or turkey into the pan and sauté until no pink is remaining. Once close to done, add in the onions and cook an additional 2-3 minutes or until translucent.
4. While meat is cooking, add potatoes to the boiling pot of water and cook for about 15 minutes or until easily punctured with a fork. For the last 10 minutes of cook time, add in the chopped cauliflower bits.
5. Add in diced carrots to the small pot of boiling water and cook for 6-7 minutes or until tender. Drain and set aside.
5. Drain the boiling water, and let potatoes and cauliflower rest for 5 minutes.
6. Add carrots, frozen corn and peas into the sauté pan with a few dashes of worcestershire and stir together. Cook on low for 2-3 minutes.
7. Add milk and butter into the potato/cauliflower mixture, and mash together using a potato masher or a ricer.
8. In a large dutch oven or casserole dish, spoon in the beef & vegetable mixture and form a flat even layer. Then spread your cauliflower mashed potatoes on top and form another flat layer.
9. Bake in oven covered with a lid or tin foil for 15 minutes or until the edges turn a light golden brown.
Tip: If your baby is still new to solids, try pureeing their portion with an immersion blender.
Easier - Instant Purée Pasta Primavera
This is a great meal to make when you’re short on time or need to go grocery shopping because it only takes two steps and two ingredients. Step 1 is to cook your choice of pasta according to the instructions on the box and then drain. The pasta I use Kid's Cuts because they are the perfect size for little mouths and fingers and they are just darn cute! You can find them in either dinosaur or ABC shapes. Step 2 is to simply add a store bought vegetable purée into the pasta and stir until well covered. My go-tos for this recipe are Earth’s Best Carrots & Broccoli Purée or Serenity Kids Carrot, Spinach & Basil Purée as both are nutritious and pair nicely with pasta. You’ll be making this one on repeat!
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