first bites superfoods for babies and toddlers - dana angelo white

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

PublishedbythePenguinGroupPenguinGroup(USA)LLC

375HudsonStreet,NewYork,NewYork10014

USA•Canada•UK•Ireland•Australia•NewZealand•India•SouthAfrica•China

penguin.com

Penguinsupportscopyright.Copyrightfuelscreativity,encouragesdiversevoices,promotesfreespeech,andcreatesavibrantculture.Thankyouforbuyinganauthorizededitionofthisbookandforcomplyingwithcopyrightlawsbynotreproducing,scanning,ordistributinganypartofitinanyformwithoutpermission.YouaresupportingwritersandallowingPenguintocontinuetopublishbooksforeveryreader.

PERIGEEisaregisteredtrademarkofPenguinGroup(USA)LLC.

The“P”designisatrademarkbelongingtoPenguinGroup(USA)LLC.

LibraryofCongressCataloging-in-PublicationData

White,DanaAngelo.Firstbites:superfoodsforbabiesandtoddlers/DanaAngeloWhite,MS,RD,ATC.

pagescm

“APerigeeBook.”

ISBN978-0-698-17946-2

1.Infants—Nutrition.2.Toddlers—Nutrition.3.Babyfoods.I.Title.

RJ216.W5962015641.3’00832—dc232014040028

Firstedition:February2015

Therecipescontainedinthisbookhavebeencreatedfortheingredientsandtechniquesindicated.Thepublisherisnotresponsibleforyourspecifichealthorallergyneedsthatmayrequiresupervision.Noristhepublisherresponsibleforanyadversereactionsyoumayhavetotherecipescontainedinthebook,whetheryoufollowthemaswrittenormodifythemtosuityourpersonaldietaryneedsortastes.

Whiletheauthorhasmadeeveryefforttoprovideaccuratetelephonenumbers,Internetaddresses,andothercontactinformationatthetimeofpublication,neitherthepublishernortheauthorassumesanyresponsibilityforerrors,orforchangesthatoccurafterpublication.Further,thepublisherdoesnothaveanycontroloveranddoesnotassumeanyresponsibilityforauthororthird-partywebsitesortheircontent.

MostPerigeebooksareavailableatspecialquantitydiscountsforbulkpurchasesforsalespromotions,premiums,fund-raising,oreducationaluse.Specialbooks,orbookexcerpts,canalsobecreatedtofitspecificneeds.Fordetails,write:Special.Markets@us.penguingroup.com.

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

AbouttheAuthor

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.

1WhatGrowingBodiesNeed

uringthefirstthreeyears,therateofgrowthismorerapidthananyothertimeinlife.Tosupportallthisgrowth,kidsneedlotsofnutrient-richcalories.Thedemandforvitaminsandmineralsisincrediblyhigh,andsomeoftheseareeasiertocomebyinthetypicaldietthanothers.

Dietarysupplementsmaybeanoptionforsomechildren,butingeneral,foodshouldalwayscomefirst.Workwithyourpediatricianandaregistereddietitiantodetermineyourchild’sspecificneeds.Eitherway,makesuretherearemoreofthesefivenutrientsintheirdiet.

•CALCIUM•Function

Calciumisresponsibleforthepropergrowthanddevelopmentofteethandbonesaswellasmusclecontractionandnerveconductivity.

Childrenagesnewborntothreerequirebetween200and700milligramsofcalciumperday.

Sources

Calciumcanbefoundindairyproductslikemilk(300milligramsinonecup),cheese,yogurt,andicecream.Itisalsoaddedtosomebrandsoforangejuice,tofu,andbreakfastcereals.Othersourcesincludealmonds,broccoli,andleafygreenvegetableslikespinachandkale.

DeficiencyinChildren

Inseverecasescalciumdeficiencycancauseweakenedteethandbones.Poorintakeofcalciumduringchildhoodcanaffectbonehealthlaterinlife,andwhenkidsgrowoldertheymaybeatgreaterriskforbonefracturesandosteoporosis.

•VITAMIND•Function

ThebodyneedsvitaminDtoabsorbcalciumandmineralizebone.VitaminDisalso

importantforimmunityandhealthymuscles.

VitaminDismeasuredininternationalunits(IU).Childrenagesnewborntothreerequire400to600IUperday.

Sources

VitaminDisfoundinarelativelysmallnumberoffoods,whichmaymakeitdifficultforsomekidstogetenough.MotherswhoexclusivelybreastfeedareencouragedtogivebabiesvitaminDsupplementdropsduringthefirstsixtotwelvemonths.Fromfooditcanbefoundinfattyfish(likesalmonandtuna),eggyolks,andfortifiedfoodslikemilk,orangejuice,somecutsofpork,andsomebrandsofyogurt.Thereare40IUinaglassofmilkandabout20IUinoneeggyolk.

HumansareabletomakesomeoftheirownvitaminDwiththeskin’sexposuretosunlight,butproductionvariesonwhereyouliveandthetimeofyear.Sincethereareplentyofothergoodreasonstokeepthekidsoutofthesun(andslatheronthesunblock),focusingonfoodshouldbeapriority.

Inchildren,alackofvitaminDcancauserickets,ararebutseriousconditionwherethebonesbecomeweakandpliable.Childrenwhosufferfromricketsoftenhaveimpairedgrowth,malformedteeth,andbowedlegs.

•OMEGA-3FATS•Function

Omega-3fattyacidsareformsofhealthy,polyunsaturatedfats.Theyplayanimportantroleincirculationandneurologicalfunction.Oneforminparticular,referredtoasDHA,isbeneficialforpregnantwomen,infants,andchildren,contributingtohealthyskin,vision,neurologicaldevelopment,andcognitivefunction.

Therearenoestablishedgovernmentrecommendationsforomega-3intakeforbabiesandchildren,butpediatriciansrecommendsomewherebetween400and700milligramsadayforinfantsandchildrenagesnewborntothreeyears.

Sources

Inadditiontoprenatalvitamins,momsareencouragedtotakeomega-3supplementsfromfishoilduringpregnancyandforbreastfeeding.Asinfantsgrowthereareadditionaloptionstotakeinthisimportantnutrient.SomebrandsofmilkandmanybrandsofinfantformulahaveDHAadded.

Fattyfishlikesalmonandtunaarewonderfulsourcesofomega-3,butsincethesearen’tthemostpopularfoodchoicesformanychildren,flaxseeds,walnuts(barringanutallergy),eggyolks,andfortifiedfoodslikecereals,milkandyogurt,andsomevarietiesof

jarredbabyfoodsalsohaveDHAadded.

Kidswhodon’tgetenoughomega-3maybeatagreaterriskforlearningdeficitsandpossiblybehavioralissues.

•IRON•Function

Ironisoneofthemostimportantmineralsforchildrenandadults.Itallowsredbloodcellstodeliveroxygentotissuesandhelpsformenzymesthatallowforallkindsofnecessarybodyprocesses.

Requirementsforironshiftwithperiodsofgrowth.Childrenrequire11milligramsadayuptoagetwelvemonths,andthenbetweenagesoneandthreerequirementsdecreaseto7milligramsperday.

Sources

Ironcanbefoundinplant-basedfoodslikebeans,raisins,lentils,spinach,tofu,andwholegraincerealsaswellasanimalfoodslikeredmeat,poultry,tuna,andpork.Ideallyitisbesttoeatacombinationofbothplantandanimalsourcesofirontomaximizeabsorption.

Notgettingenoughironcanleadtoiron-deficiencyanemia.Symptomsincludeheadache,paleskin,fatigue,decreasedappetite,shortnessofbreath,anddecreasedimmunity.Deficienciesmayalsobeacceleratedbyanexcessiveamountofcalciumintake;kidswhooverconsumemilkmaybeatgreaterrisk.

•PROBIOTICS•Function

Probioticsarehealthybacteriathatkeepthedigestivesystemworkingproperly.Gettingenoughcanbeveryhelpfulforchildrenwithfoodintolerancesorwhoarepronetoothergastrointestinalconditionslikediarrheaandreflux.

Likeomega-3fats,therearenoestablishedguidelinesforprobioticintake.Whatismostimportantwithprobioticsisthatintakeisconsistentandaregularfixtureinthediet.Occasionalconsumptionisnotgoingtohavethedesiredeffects.

Sources

Children’sprobioticsupplementsexist,butinmanycases,naturalfoodsourcesshouldbeparents’firstchoice.Youwillfindthesehealthybacteriainyogurtandkefir(aculturedmilkproduct)aswellassourdoughbreadandfermentedfoodslikemiso.Therearealso

somenaturallyexistingprobioticsinbreastmilk,andinfantformulasareoftenfortified.

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

Cow’smilkisnotrecommendedforbabiesuntiltheyreachoneyearofage,butsomedairyproductscanbeintroducedsooner.Experimentwithwholemilkyogurtandcheesesomewherebetweeneightandtenmonths.Iftheyogurtisfruitflavored,makesureyourchildhasalreadybeenintroducedtothattypeoffruit.Asforcheese,mildflavorslikeAmerican,MontereyJack,mildcheddar,andricottaareagoodplacetostart.

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.

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.

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.

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

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.

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

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

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

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

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

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

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

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

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

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

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

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)

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

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.

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

Preheatovento400°F.Placekaleonbakingsheet.Drizzlewithoil,sprinklewithsaltandpeppertotaste,andtosswell.Bakefor3to5minutes,turningonceoruntilleavesjustbecomecrispy.YIELD:6to8cups

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*

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.

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

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

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

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

ZucchiniFlatbread

Thisfunvariationonanindividual“pizza”isagreatwaytohelpencourageyourlittleonetoeattheirveggies.Calcium-richmozzarellapairswellwithlow-caloriesummersquash.Oncecookedandcooled,cutintoslicesforlittleonestograbandgobbleup.

1⁄2cupthinlyslicedzucchini

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

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

BrownRicewithRoastedCarrots

Thissimpledishisagreatwaytointroducefoodcombinations.Sweetandtenderroastedcarrotshelpbalanceoutthenuttyflavorofwholegrainbrownrice.

3largecarrots,peeledandcutinto1-inchchunks

1teaspooncanolaoil

1cupcookedlong-grainbrownrice

Waterorstock(chickenorvegetable)

Preheatovento400°F.Placecarrotsonsheetpananddrizzlewithcanolaoil.Roastfor15to20minutes,untiltender.Placecarrotsandbrownriceinafoodprocessorandpulseuntilmixtureisdesiredconsistency.Ifitappearstoodry,addsomewaterorbrothandpulseagain.

YIELD:11⁄2cups

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

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

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

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

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.

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

3cupsconfectioners’sugar

Inamediumbowl,combinecreamcheeses,butter,mascarpone,andvanilla.Usinganelectricmixer,blendingredientstogetherwhileslowlyaddingconfectioners’sugarinbatches.Continuetobeatuntilsmoothandcreamy.Frostingcanbemadeaheadandstoredintherefrigeratorforupto3days.Allowittositoutfor10to15minutesbeforefrostingcupcakes.YIELD:24cupcakes

NutritionInformationper1CupcakewithFrosting

•18TO24MONTHS•

Nut-FreeGranolaThisno-failgranolarecipeisbetterthananythingoutofabox.Oncepotentialallergieshavebeenruledout,addpumpkinseedsorsesameseedsforsomeextracrunch.Driedcranberriesareatastypairingwiththecoconut,butdriedapricots,raisins,andcherriesworkwelltoo.Somechildrenhavetroublewithchewydriedfruits,soconsiderchoppingfinelybeforeaddingtothemix.

21⁄2cupsrolledoats

1⁄2cupsweetenedshreddedcoconut

1⁄3cupmaplesyruporagavenectar

1cupdriedcranberries

Preheatovento300°F.Sprayalargebakingsheetwithnonstickcookingspray.Combineoats,coconut,salt,maplesyrup,andcanolaoilinalargebowl.Tosswellandtransfertopreparedbakingsheet.Bake,stirringoccasionally,untilgoldenbrown(15–20minutes).Removefromoven.Oncecool,mixindriedcranberries.Storeinanairtightcontainerforupto1week.

YIELD:31⁄2cups

BreakfastQuinoawithCherries

Thisoatmealalternativewillgetkidstofallinlovewithquinoa.It’shigherinproteinandfiberthanoatmealandcontainsallofthebuildingblocksthattinymusclesneed.Usefreshcherrieswhenthey’reinseasonandoptfordriedorfrozenwhenthey’renot.

1cuplow-fatmilkoralmondmilk1⁄2cupquinoa

Pinchofkoshersalt

1teaspoonlightbrownsugarorturbinadosugar1⁄2cupfreshordriedcherries

Bringmilktoasimmerinasmallsaucepan.Addquinoa,salt,andsugar.Reduceheatandcookuntilquinoaistenderandliquidisabsorbed(12–15minutes).Stirincherriesandallowtositforatleast5minutesbeforeserving.

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.

11⁄2teaspoonsbakingpowder

1⁄2teaspoonbakingsoda

1⁄2teaspoongroundcinnamon

1teaspoonkoshersalt

1cuplightbrownsugar

1largeegg,beaten1⁄2cupcanolaoil

1(3-ounce)pouchcarrot-applesauce(TraderJoe’sCrushersrecommended)1⁄4cupwholemilk

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

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

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

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

•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

RealMicrowavePopcorn

Savetimeandmoneyandskipallthosepreservatives.Makingrealmicrowavepopcornissoeasythatmydaughtertaughtourbabysitterhowtodoit.Seasonfreshlypoppedpopcornwithcinnamonsugar,Parmesancheese,freshherbs,orcocoapowder.Popcorncanbeachokinghazard,sobesuretogivesmallservingsizes,especiallythefirstfewtimesyouserveittotheyoungerkids.

1⁄4cuppopcornkernels

1tablespoonbutteryspreadsuchasSmartBalance,melted

Koshersalttotaste

Placekernelsinabrownpaperlunchbagandfoldoverthetoptwicetoclose.Microwaveonhighforapproximately2minutes.Pourintoalargebowlandtopwithmeltedbutteryspreadandseasonwithsalt.YIELD:6cups

Slow-CookerCoconutRice

Ilovetousemyslowcookerformorethanjustone-potmeals.ThrowtheingredientsforthishealthyandtastysidedishintheCrock-Potandheadtotheparkfortheafternoon.Servewithgrilledchickenorshrimpandsteamedveggies.

1cupdrylong-grainbrownrice

1canlightcoconutmilk(about2cups)

1cupwater

1teaspoonkoshersalt

Combineingredientsinaslowcookerandstir.Coverandcookonhighfor2hours.

YIELD:31⁄2cups

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

1teaspoonsesameoil

Shreddedcarrotsandthinlyslicedcucumberforserving

Cookpastaaccordingtopackagedirections;drain,reserving1⁄4cupofthecookingliquid.Whilethepastaiscooking,preparethesauce.Addgarlictofoodprocessorandpulsetofinelychop.Addpeanutbutter,soysauce,honey,vinegar,canolaandsesameoils;pulseuntilsmooth.Withthemachinerunning,addreservedcookingliquidthroughthefeedtube.Toss1⁄2cupofpreparedsaucewithcookedpasta.Servewithcarrotsandcucumbersontoporontheside.YIELD:6cups

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

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

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

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.

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

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

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

1tablespoonbutter

1tablespoonchoppedgarlic

1cupchoppedonion

2cupschoppedcarrots

2tablespoonstomatopaste

2teaspoonskoshersalt1⁄2tablespoonblackpepper

2teaspoonsdriedthymeorHerbsdeProvence

6cupschickenstockorlow-sodiumvegetablebroth

Combineingredientsinaslowcooker.Coverandsetonhighfor8hours.Forasmoothertexture,partiallypureewithanimmersionblenderbeforeserving.YIELD:8cups

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

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

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

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

Addingredientsintofoodprocessor;pulseuntilsmooth.

YIELD:21⁄2cups

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.

1egg,beatenwith2tablespoonswater

1cuppankobreadcrumbs

1poundfreshcod,cutinto1-inchstrips

2tablespoonscanolaoil

Preheatovento450°F.Placeawirerackoverabakingsheetandspraywithnonstickspray.Setupbreadingstationbyplacingflourinaresealableplasticbag,eggandwaterinashallowbowl,andbreadcrumbsinashallowdish;seasonallwithsaltandpepper.Dredgethepiecesoffishintheflour(makesuretoshakeawayanyexcess).Continueontodipintheegg,thenthebreadcrumbmixture.Transfertopreparedbakingsheet.Drizzlewithcanolaoilandbakefor20to25minutes,untilgolden,turningonce.YIELD:10to12pieces

LemonShrimp

Shrimpmakeforafastleanproteinoptionwhenyouarepressedfortimetogetamealonthetable.Theyalsocontainomega-3fattyacidstohelpwithbraindevelopment.Youcanservethiswithgreenbeans,pasta,orricepilaf.

1poundfreshshrimp,peeledanddeveined

Juiceandzestof1lemon

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

2slicesAmericancheese,eachcutinto4pieces

8wholewheatsliderbunsorpotatorolls

Toppings:slicedtomato,lettuce,pickles,ketchup,mustard

Heatgrillorgrillpantomedium-highheat.Formmeatinto8burgersandseasongenerouslywithsaltandpepper.Cookfor4to5minutesperside.Placeonbunsandtopwithcheeseanddesiredtoppings.TheUSDArecommendationforgroundmeatis160°Fto165°F.YIELD:8burgers

NutritionInformationperBurger

CrispyChickenFingerswithMagicalHoneyMustard

Everykidloveschickenfingers,butmostfrozenonesareloadedwithpreservatives,andtherestaurantversionsaredrowningingrease.Usingasmallamountofoilandanonstickskilletmakesthesefingerscrispy,light,anddelish.Youcanalsobakethemina375°Fovenfor7to8minutesperside.Andkidslovetodunkchickeninthissimplymagicalyogurt-basedsauce.

1egg,beatenwithasplashofwater

2cupspankobreadcrumbs

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)

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)

6DairyandEggRecipes

•6TO12MONTHS•

Peach-SwirlYogurtManypopularbrandsofyogurtmarketedtokidsareloadedwithprocessedsweetenersandartificialcolors.Toavoidallthejunk,considerusingplainyogurtandaddingyourownflavorswheneveryoucan.Greekyogurtishigherinproteinandlowerinlactoseforsensitivetummies,andallyogurtscontainprobioticsforahealthydigestivesystem.Stockuponhomemadepeachpreservesonyournexttriptothelocalfarmers’market.

1cupplainnonfatGreekyogurt

1teaspoonpeachpreservesorfruitspread

2tablespoonsfreshlysqueezedorangejuice

Combineingredientsinamediumbowlandwhisktocombine.

SpoonableSmoothie

Infantscan’treallyhandleusingastraw,butthisthickandcreamysmoothiecanbeenjoyedbythetinyspoonful.Makethiswithanytypeoffruit;infantslovemango,banana,andpeaches.

1cupfrozenfruit(bananas,berries,peaches,pineapple)

1cupboxedcoconutmilk

Combineingredientsinablenderandblenduntilsmooth.

YIELD:11⁄2cups

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

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

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

1⁄2cupunsaltedbutter

1cupgranulatedsugar

1largeegg

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.

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

TurkeyandCheesePanini

Takeabreakfromboringgrilledcheese.Thispressedsandwichhasaboostofflavorandproteinfromturkeybreast.Tomakethissandwichevenmorespecial,pickupsomebakery-freshwholegrainbread.Cutintotrianglesforolderkidsandintosmallbite-sizepiecesforlittleones.

2sliceswholegrainbread

ButteryspreadsuchasSmartBalance

2slicescheddarorAmericancheese

2ouncesslicedturkeybreast(suchasApplegate)

Preheatpaninipressornonstickskillet.Arrangeonesliceofbreadonaflatsurface;coverevenlywithspreadandturnover.Topnonbutteredsideofbreadwithapieceofcheesefollowedbyturkey.Topwithadditionalsliceofcheeseandbread,thencoatthatpiecewithbutteryspread.Transfertopanandcookforabout3minutespersideoruntilbreadisgoldenandcheeseismelted.YIELD:1sandwich

NutritionInformationper1⁄4Sandwich

Paris-InspiredOmelet

Thisomelet’snameisderivedfromoneofourfavoritemovies,Disney’sRatatouille.OnceIsuggested“Let’smakeanomeletlikeRemydoes,”thekidsweresold.Wemakeitwithbasil(justlikeinthemovie),butanythinggoes!

2largeeggs

1tablespoonwater

1tablespoonchoppedfreshbasil

1ounceshreddedcheese

Heatanonstickskilletovermediumheat.Combineeggsandwaterinabowl,seasonwithsaltandpeppertotaste,andwhiskwell.Addbasiltoeggmixture.Sprayanonstickskilletwithnonstickcookingspray.Addeggsandcookfor2to3minutes,untileggsbegintoset.Usingaspatula,gentlypullinthesidesoftheomelettolettheuncookedeggruntotheedgesofthepan.Sprinklecheeseevenlyontopandgentlyfoldinhalf.Allowtocookfor2to3moreminutes,untileggsarecompletelysetandcheeseismelted.YIELD:2servings

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

Ham,Cheddar,andBasilQuicheCups

Motherhoodhastaughtmethateverythingtastesbetterwhenmadeinacupcaketin.Thisrecipeisevenmoreofawinnerwhenweframeitasmytakeon“greeneggsandham.”Thesedelectablehigh-proteinfingerfoodsarealsoawonderfuladditiontoabrunchmenuforgrown-ups.

7largeeggs1⁄2cuphalf-and-half

1⁄4cupfreshbasilleaves

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

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

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

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

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.

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

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

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

EggSaladSliders,31,36,37,52,53,160

eggyolks,3,4

FrenchToastStickswithBlackberrySauce,27,36,39,41,42,52,116–17

Maddy’sSpecialEggSandwich,31,36,52,161

Paris-InspiredOmelet,31,36,37,159

VeggieScramble,27,29,31,36,49,152

eighteentotwenty-fourmonths,ix

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

fourtosixmonths,vii,6–7,10

fruitsandvegetablesrecipes,vii–viii,57–96

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

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

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

Maddy’sCreamyDreamyBananaShake,25,41,74

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

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

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

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

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

introducingfoods,8,9,10,10,17

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

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

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

introducingfoods,8,9,10,17

twotothreeyears,ix

introducingfoods,10,17

unpasteurizeddairyandeggscaution,12

VanillaBeanFrozenYogurt,53,156

vegandiets,16

vegetables

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

wholegrains(superfood),8,10,17,18,33,51–52

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

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.

Lookingformore?

VisitPenguin.comformoreaboutthisauthorandacompletelistoftheirbooks.

Discoveryournextgreatread!

first bites superfoods for babies and toddlers - dana angelo white

Documents

weekend superfoods!

indian superfoods

nature’s superfoods nature’s superfoods nature’s...

superfoods weightloss

lead well superfoods

the superfoods cookbook

superfoods - weltladen-dieburg.de · 4 5 was sind...

superfoods revised

superfoods recipes

superfoods for men

kombucha + superfoods · kombucha + superfoods taste the...

diabetes healing superfoods

superfoods for women

david wolfe superfoods

selling superfoods successfully

superfoods! pt. 1

26 superfoods

superfoods for health

„better for you“ organic superfoods · we also oﬀer...

101 superfoods pain