Nutrition is important. It’s also tricky when it comes to kids and nutrition.
Moms have limited time and a lot of demands when caring for their little ones, especially in the early years. This means preparing healthy meals needs to be quick, easy, and palatable to the often picky taste buds of children. The benefits of cooking homemade meals are the same for little ones and adults: save money and know the quality of the ingredients you’re using.
With that in mind, here are some great staple foods and recipes that are designed for moms and kids alike to get the most nutritional bang for the buck as well as save on time.
Sweet potato (aka yams)
Recognized as a “superfood,” this tuber also happens to be a great “first solid” food for babies because it rarely triggers food allergies and is a nutritional powerhouse. The fact that it has a mellow sweetness makes it an extra popular choice; it’s more likely to please baby. While there are a number of ways to bake or cook these “spuds,” baking or boiling is recommended.
Sweet Potato Apple Mash
1. Steam or bake apples and sweet potatoes together until tender.
2. Puree as needed, add water to thin if required.
3. OR chop / dice for a finger food salad.
Sweet Potatoes and Squash
1. Steam or bake squash (winter) and sweet potatoes together until tender.
2. Puree as needed, add water to thin if required.
3. You may also chop / dice for a finger-food salad
Avocado
Chock full of healthy fats and nutrients, avocados are considered one of nature’s perfect foods. Good for brain and body development, these green gems also have a delightfully creamy texture that babies tend to love. And it’s highly convenient! With ripe produce, there is no time needed to cook for softening purposes. Much like bananas, this is a food that will be a mom and baby favorite.
Mashed Avocado
Peel and de-pit a ripe avocado
Cut “meat” out and mash with a fork
Homemade cereal
Cereals are one of the first solids introduced to babies. Adding carbohydrates to promote growth and development, they are often used to supplement breast milk or formula. And, it’s surprisingly easy to make cereal from scratch: no trip to the store for that box of rice cereal. This also makes for a great addition to fruit and vegetable purees.
Wholesome Rice Cereal
1/4 cup (around 1 oz) brown rice powder
8 fl oz (1 cup) water
a little formula or breastmilk
Put those kitchen appliances to work! A blender, food processor, or coffee and spice grinder will get the job done in creating brown rice powder.
Then, bring the water to a boil.
Add the rice powder, stirring constantly with a wire whisk.
Reduce the heat to very low and simmer gently for about 10 minutes (don’t forget to keep stirring, or the rice will stick).
Then stir in enough formula or breastmilk to achieve the consistency that’s best for your baby.
Being a mom is a tall order and introducing new foods can be a challenge on several levels. These tiny tots are developing in high gear, which makes new tastes an experience (good and bad). Even newborns and infants can pose feeding challenges caused by gas. By feeding the right amounts and at the right angles, some of this can be alleviated, but it is often a function of immature digestive tracts.
By keeping informed, creative, and patient, moms can turn their little one into a healthy foodie with a love of fruits, vegetables, and grains.
