baby food

Rainbow Shepherd's Pie

rainbow shepherd's pieIsn’t it funny how some meals have such strong memories attached to them? For me this Rainbow Shepherd’s Pie has a strong memory connected to a helpful neighbourhood mom, serious hunger with a post-partum appetite and utter gratitude.

 

This friendly freezer meal was dropped off on my porch shortly after having baby #2 by a wonderful momstown member, Kelly. I barely knew Kelly at the time but our local momstown chapter had a ‘meals for new mamas’ program and once I was home from the hospital, the meals poured in. One night after a hairy day with the two kids we popped this into the oven to warm up and feel in love with the dish.

 

Thoughtfully, Kelly had photocopied the recipe from Chatelaine and taped it to the top of the casserole dish in case we wanted to make it again. Which I have! Many times! It’s better for you than the traditional shepherd’s pie with white potato and the sweeter taste is an easier sell to the young ones in our house.

 

The addition of the sweet potatoes has been a hit.  I’ve made this and pureed it up for baby food which has always been gobbled up. Chatelaine doesn’t include carrots or corn but I often include these and steam prior to adding.


Now that the fall weather is changing, this is a perfect dinner to warm up the house on a fall night. If your evenings are rushed, make ahead and warm up at suppertime.


Rainbow Shepherd’s Pie
2 lb sweet potatoes, roughly chopped
1/4 cup milk
3 tbsp unsalted butter
1 tbsp honey
1-1/2 tsp kosher salt
2 tbsp olive oil
4 cups 1-inch carrot pieces
3/4 cup finely chopped sweet onion
1-1/2 lb lean ground beef
1 tsp chopped fresh rosemary
1 tsp minced garlic
2 tbsp all-purpose flour
1 cup low-sodium chicken stock
2 tbsp tomato paste
2 tsp Worcestershire sauce
2 cups frozen peas

Directions

1. Preheat oven to 400 deg. F.

2. Place sweet potatoes in pot and cover with cold salted water. Bring to boil and simmer over medium heat until tender, about 12 minutes. Drain potatoes and mash. Add milk, 2 tablespoons butter, honey and 1/2 teaspoon salt. Stir to blend and set aside.

3. In a skillet, heat 1 tablespoon oil and remaining butter over medium heat. Add carrots and 1/2 teaspoon salt. Stir frequently and cook until carrots soften, about 6 minutes. Transfer carrots to an 11 x 9-inch deep-sided glass baking dish and place in an even layer.

4. Return skillet to heat, add 1 tablespoon oil and onion. Cook over medium heat for 2 minutes, stirring often. Add ground beef, rosemary, garlic and 1/2 teaspoon salt. Break up meat with wooden spoon and cook until browned. Stir in flour; cook for 1 minute. Add chicken stock and simmer until stock thickens. Stir in tomato paste and Worcestershire sauce. Transfer to baking dish and layer on top of carrots. Cover evenly with peas. Top with layered sweet potatoes.

5. Bake 30 to 35 minutes until juices bubble. Remove from oven and let stand 10 minutes before serving.

Posted by momstown mama on 09/10/2011 - 10:04
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Chocolate Avocado Pudding

A Super Tasty Superfood!

chocolate avocado pudding
Despite their high fat content, avocados are one of the healhiest foods you can eat, and are included on many "superfood" lists.  Much of the fat found in avocados consists of heart healthy monounsaturated fats and polyunsaturated fats, as well as oleic acid, a type of fat that triggers your brain to send signals of fullness. 

Just one half of an avocado contains 3.5 grams of fibre, which helps maintain your digestive system and keeps you feeling full longer, and over. Avocados are also a great source of many essential vitamins and nutrients.  They contain antioxidants such as lutein, which helps protect against eye disease,  and tocopherol (vitamin E),  which is believed to play a role in preventing a variety of conditions, including cancer and Alzheimer's Disease.  Avocados are a great source of folate, which helps prevent spinal cord birth defects, and also contain potassium, magnesium, vitamin B6, and vitamin C. 

Cocoa shows up on many superfood lists as well.  Like avocado, it is an excellent source of antioxidants, and can help to lower blood pressure and reduce the risk of heart disease and heart attacks.  Cocoa also contains a variety of essential minerals, including magnesium, calcium, iron, zinc, copper, potassium and manganese, and can increase serotonin in the brain, which may ease symptoms of depression.

Last night I combined these two superfoods to make one allergy friendly (it's dairy, egg and gluten free), taste bud pleasing batch of chocolate avocado pudding.  It's super easy to make, and a perfect recipe for  little ones to help prepare.  Serve it at your house, and you will be telling your kids to eat their pudding too!

chocolate avocado pudding

Chocolate Avocado Pudding
yield: 2 large, or 4 small servings

Ingredients:
1 ripe avocado
1 to 2 tablespoons (15-30 mL) cocoa powder
1 teaspoon (5mL) vanilla
1.5 tablespoons (22 mL) agave nectar or honey
2 tablespoons non-dairy milk (feel free to use dairy milk if you can tolerate it)
Method:
1. Peel and dice avocado, or scoop it out and mash it in it bowl (a great job for kids).
2. Add avocado, 1 tablespoon cocoa powder, vanilla, agave, and non dairy milk in a blender or food processor.  Process until smooth and creamy. Taste, and add additional cocoa and sweetener, if desired.
3. Transfer avocado mixture to bowl.  Cover and refrigerate for a few hours, until chilled and firm.
4. Enjoy!

Note - I left this in the fridge overnight, and it firmed up even more.  It could easily be used as a non-dairy icing on cupcakes too, or as a filling for a chocolate tarte or pie.  It's so good you will forget that it is good for you.

Posted by momstown team on 08/24/2011 - 16:53
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Market Gem: Plum Puree baby food

plum baby foodThe joy of August and the abundance  at the Farmers Market – this is a perfect time of year to make baby food and freeze for later in the year. Fruit is ripe right now and ready to be in your kitchen!


Not sure what’s in season? A handy chart like this will remind you that right now peaches, plums, blueberries, pears and melons are available and ready.


Fruit is a great puree to make for your baby - it’s full of fibre and often sweet enough for picky eaters. I liked to defrost fruit cubes to mix into my baby’s cereal in the morning to add some extra fibre and flavour. Applesauce is an easy standby all year round but it makes such a difference to include other fruits into your baby’s diet.


We’ve all heard about eating a rainbow and how different colour foods provide different nutrients? Purple, red and yellow plums provide an array of colour and and variety of taste.


plum pureeHow to make Plum Puree

I enjoyed making my baby's food but it wasn’t until my third baby I actually made plum puree. It was my Sprout Right book that listed plum puree as an option. Without a lie it was the easiest fruit ever to prep and I kicked myself for not doing it sooner. No peeling, limited cutting (not even chopping!) and an A++ on the good-for-your-baby scale.


Plum Puree How To:
Visit the market or your grocery store and buy a large basket of plums – either purple, red or yellow. The little ones are terrific as are the round ones. This is such an easy and fast recipe, get a basket of each colour!


Give the plums a good wash and slit them around to open and remove the pit (a little twist will help). No peeling needed! (yay)


Steam the plum halves or quarters until tender.


Puree until smooth, adding in water  as needed (the water in your steaming pot is ideal). The plum skins will easily blend and disappear.


Eat or freeze in ice cube trays. Easy, done!!


Plums can be a bit tart for some babies but mixing it with applesauce will cut the tartness of the fruit. If for some reason your baby doesn't care for plum, mix this into your own yogurt, on ice cream or mix into your baking to eat it up - delicious!

Posted by momstown mama on 08/13/2011 - 23:08
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Toddler Eating: Are you on the Right Track?

sprout right finger foodA week ago, I held one of my all day Mommy Chef Tastes for Toddler cooking classes and something struck me (as it usually does) as I was speaking with the moms who attended the full day cook-a-thon class. 


It struck me how high the expectations of what a toddler eats are.  Whether it from parents, doctors, grandparents or friends, I see many concerned and worried faces when we talk about toddler eating habits. 


Some toddlers are really only thought of as toddlers because they’ve had their first birthday.  There’s no internal switch to say that they are ready for super chunky meals, or meals fit for the rest of the family.  A one-year-old predominantly eating puree isn’t uncommon.  Recently I’ve seen 15 to 18 month olds who are still eating smooth puree at the majority of their meals. 


Parents who are concerned about choking (and some I’ve come across are nothing short of petrified), a slow progression onto lumps and bumps, finger foods and whole anything, seems to follow. 


How can you get over the fear?  First, book yourself and spouse in for CPR and first aid training.  You’ve got to know what to do in the event of choking and any other emergency.  Second, take a deep breath and know that your toddler’s gums are strong, and try out some soft pieces of food.  Start with Nature’s Path Rice Puffs for instance, and see how they melt on your tongue.  I usually recommend these for nine month olds, but for really intimidated parents, they are the first step to feel more confident about their toddler managing pieces of food.  From there try steamed cauliflower, carrots and broccoli.  Even cubed and steamed beets are a firm favourite! 


Toddlers learn fast how to feed themselves and embrace independence, whether you like it or not.  That’s when finger foods, patty or burger shaped foods come in handy.  In our recent class, we made bean burgers, fish cakes and quinoa patties.  All easy for little fingers to pick up.  In all the recipes there are a boatload of veggies, seeds and sneaky nutrients to keep a very busy toddler going. 


No matter what stage you are at, slow moving or on the fast track, offering foods that pack a nutrient punch trumps what form it comes in.  I promise, your toddler will eventually eat at a table with a knife and fork and a plateful of food in front of them and eat.  Some sooner than others, but the day will come.  If not, I’ve got your back!

 

How do you handle choking fears?

 

Need ideas? I’m doing a webinar for toddlers on May 25th at 1:30 pm (nap time!) so please join us.

Posted by Sprout Right on 05/20/2011 - 14:01
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Popcorn French Toast

A smart mama in momstown Oakville made up this terrific toddler food - brillant, healthy, quick & simple.

 

Hey!  I'm always trying to think of different finger foods to give my kids, and I came up with this.  Thought I'd share... or maybe everyone is already doing this...? 

  • beat an egg
  • sprinkle in lots of cinnamon
  • break up a slice of bread into tiny baby size pieces
  • mix the bread pieces into the egg and let the bread soak up all the egg
  • fry it up!

 

I used an olive oil/omega oil that I got from RCSS.  My kids loved it!  My son actually ate two slices and two eggs with some broccoli.  No syrup  required!

Posted by momstown mama on 05/09/2011 - 22:06
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How to plan a healthier road trip

healthy car snacksAfter my last post about traveling with your baby and toddler I am on the road with my daughters who are 5 yrs and 7 yrs so no need for the stroller, playpen and other baby paraphernalia.

This trip needed minimal packing compared to years gone by, but trying to figure out how to keep to our diet of gluten, sugar and dairy-free left me standing in the kitchen wondering what to take on our 2 1/2 day road trip.  I thought that if I could start us off with a big breakfast, pack a lunch and then wing it for dinner the plan would have worked out well… had I actually remembered the cooler bag.  It contained hard-boiled eggs with cereal for breakfast and sandwiches and salads for lunch.

It was still in the fridge back home.

It hit me just as we where around Burlington and at 5:00am and with 10 hours of driving ahead of us we made the gutsy call to forge ahead and figure it out as we go.  We did have some other food items with us anyways such as goat cheese, rice milk, cereal, bars, muffins, fruit and some other items (don’t shoot me cause it’s all healthy!).

I thought dinner might be tricky and with our first stop in West Virginia, we searched for local restaurants and came across one called, “Logan’s Roadhouse”.  Logan (our 7 year old) was over-the-moon about the idea of going to a restaurant named after her (love how she thinks!).  Honestly, the best thing about the restaurant was its name.  Somewhere between the out-of-a-can sautéed salty mushrooms, sweet potato fries laden with cinnamon sugar, and the ice cream scoop of butter on the baked potato for the girls I vowed that once I was within WiFi range I’d be Googling the nearest Whole Foods for tomorrow.

Some might think that taking along any kitchen appliance is a bit OTT (over-the-top) but I really wanted to keep our breakfast quick and easy, so I packed my Cuisinart compact blender as it really lives up to its name – compact!  It has drinking cups with travel lids so we can blend our morning smoothies in the same cup we drink them out of – brilliant!  I did remember the frozen mango and ripe bananas (in another bag to the one left in the fridge) so I threw them in the blender along with the rice milk, hemp protein powder  whizzed it all up so we all had a quick, healthy breakfast and we were good to go.

I get that what I think is a convenient way of feeding the family doesn’t fit with most, but it works for us and I hope that it teaches our daughters that you can eat healthy no matter where you go!  We all survived the rest of the week, and are back in one piece, all the better for some sun, food that mom doesn’t make and a new appreciation for a home cooked meal!

What’s your experience with eating while on the road?  Do you pack and go, or wing it?

 

Posted by Sprout Right on 04/04/2011 - 22:46
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What to feed your baby while on holiday

Traveling somewhere? Excited? Or maybe the thought of navigating the gear, flight and food for your baby or toddler has you completely overwhelmed.


If I had a dollar for every time I’ve been asked about what to do about taking food on a trip, I’d be in Hawaii by now! You may have just started your baby on solids, or are just venturing into new territories with finger foods and chunky meals or your toddler has certain likes and dislikes.  Basically, you’re in a food groove and your getaway is about to rock the boat.

happy messy faced baby
Whereever you’re heading off, fret no more, here’s what you can do. 


Make and Take
Firstly, take what your baby or toddler is used to.  I’m not suggesting that the kitchen comes with you, but if there are favourites or staples, make and take it with you.


I’ve had many clients suggest that they fill their suitcase with jars, but that can be risky.  If your baby doesn’t eat jarred food (and ‘Sprout Right’ or Mommy Chef followers know where I’m coming from) and is partial to your homemade cuisine, what makes you think that they will be happy with the change to the taste of a jar?  I’ve heard more struggles of getting babies to eat jars while on holiday than I have single socks (damn washing machine!).


Make your batches of food, freeze as usual in cubes or containers, and take favourites with you, frozen, in a cooler bag and packed in your luggage—not carryon baggage though.  In the hold (the belly of the plane), it’s cold, so that will help your efforts.  Take enough for at least three days.  That’ll give you enough time to figure out the lay of the land once you get to your destination.  What’s the buffet got to offer, or do you need to scope out the local fare?  For those first three days, you’ll be able to feed your baby or toddler, without the stress.


Feeding Local Food
From the all inclusive buffets of resorts, to the local supermarkets, aboard a cruise ship or self catering in a house you’ve rented, your kiddie still needs to eat.


No real panic, you have enough food for a few days, so check out what’s fresh in stores, maybe there are some foods that you can’t get back home that look healthy.  Or where and when you can lay your hands on food in the places you are going, even if it’s to the pool!


Make Feeding Easier
Any soft food that you’d like to offer your baby or tot, can be mashed or pureed with a fab new gadget called “The Wean Machine”.  I came across this product about a month ago and thought it was the perfect product for moms on the go, traveling or those wanting to feed their babies or toddlers off their plate.  It’s simple to use, clean and throw back into your bag for later.  It’ll puree anything steamed like soft noodles, cooked sweet potato, ripe banana, pear, avocado or blueberry (or why not mix those fruits all together and see what happens!).  Most restaurants oblige parents when asked for some steamed, unseasoned food to mash—then presto, dinner is made without you entering a kitchen.  That’s what I call a holiday!


While out and about on your trip, take food with you, enough for most of the day knowing that at least one destination will involve sitting down for a meal.  Use cooler bags with a cold pack in it, or if trying to keep food warm a hot pack and still put it in your cooler bag (sounds backwards right?) as it should retain the heat.


Now that you’ve got a plan of action in the food department, time to pack up the suitcase with all those ‘just-in-case’ items, swim suit, sun screen (our fave is Badger by the way), and off you go on your adventure.


If you’re still worried though, let’s hear what’s on your mind below.


Bon Voyage, safe travels and don’t forget to send me a postcard!

Posted by Sprout Right on 03/11/2011 - 02:00
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Homemade Applesauce

Ingredientshomemade applesauce
3 to 4 lbs of peeled, cored, and quartered apples. 
4 strips of lemon peel
Juice of one lemon, about 3-4 Tbsp
3 inches of cinnamon stick
1/4 cup of dark brown sugar
up to 1/4 cup of white sugar
1 cup of water
1/2 teaspoon of salt

1 Put all ingredients into a large pot. Cover. Bring to boil. Lower heat and simmer for 20-30 minutes.

2 Remove from heat. Remove cinnamon sticks and lemon peels. Mash with potato masher


3. Eat it, freeze it, or can it! Yum!

Posted by Anonymous on 09/16/2010 - 07:10
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Confidence in baby food: for mama & baby

baby food, butternut squash baby food

The start of feeding baby solids excites most parents, but for some, takes them to a place of uncertainty and even panic.  
When a friend of mine suggested to me that I offer cooking classes for new moms, my first thought was “Why, it’s so easy to make baby food?”  Her reply was “…well I don’t know how”. 


After doing some market research (or talking to everyone I knew about the idea), I found that she wasn’t the only one who was intimidated to make homemade baby food.  

 

Well my friend was right! For the past four years, I’ve been teaching newby and seasoned parents to make homemade baby food from smooth purees to chunky meals for babies, toddler fare and family meals.  

 

And what have the hundreds and hundreds of parents take away with them—other than batches of food for their baby or toddler for at least a week?  Confidence.  The know how, way to, and self-assurance that they can cook and feed their baby in the best way they know how. Not only during a six-week Mommy Chef series, but from the first time they pick up that peeler ‘til they are well into potty training.  

Confidence is really the key to all of this, or that’s what I think anyway.  You can learn how to peel a butternut squash or dice a carrot into non-choking hazard size pieces, but the lack of confidence to do it is what I see holds so many back.  

 

I’ve had chefs in my class, who obviously know their way around a knife and chopping board, but they’re lacking in the know how to simplify their immense talent in the kitchen to make food for their baby or tot, which is why they come.  I’ve also taught parents who have honestly never held a knife, or chopped up a vegetable.  They never had the motivation to do so, and so have no confidence in the kitchen.  And then there’s every degree of experience in between.  

 

How do you make baby food? Yes, it’s a step-by-step process of peeling, chopping, steaming and pureeing, but really it’s putting your mind to it, committing to giving it a go and see how it turns out.  The confidence will come as the food is well received, goes down well and then you see it out the other end without any worrisome symptoms.  

 

And when the food is spat out, scraped out of the mouth, well it may take a bit of the wind out of your sails, but I have yet to meet anyone who loves all food that’s put in front of them.  It happens and it will continue to do so for some years to come.  Rise above it, keep cooking and don’t let it slow you down.  As soon as your confidence is knocked, you look to someone else—or down another food aisle for the answers.  

 

Come on, you can do it.  You know and understand that it’s the best thing for your baby—to develop the palate for great tastes and flavours and knowing what’s in the food that you are serving is so worth the effort.  

 

To help give you a boost of confidence and get you started, here are a couple of recipes that are universally loved.  

So get your chef’s hat (or throw on your baby’s sun hat to get in the mood) and get cooking!  I’d love to hear your success stories.

 

Butternut Squash Purée
I recommend this as a first food— babies they love the smooth texture and flavour, and it’s sweet but not too sweet.

1 lb        butternut squash        500 g

1.    Peel, de-seed, and chop squash into small cubes.
2.    Steam until tender, about 15 to 20 minutes.
3.    Purée, adding ½ to 1 cup (125 to 250 mL) water, until it reaches the texture of a smooth, thick soup. Makes about 3 cups (750 mL).

Note: Squash tends to be a little watery after defrosting, so make this purée slightly thicker if you’re going to freeze it.

Nutritional Information
Butternut squash is a good source of vitamin A (in the form of beta carotene), vitamin C, potassium, fibre, manganese, folic acid, vitamins B1, B3, and B6, copper, and pantothenic acid.

 

Pear Purée
Pear is a lovely second food to introduce. Smooth and sweet! A common favourite.

8         pears (D’Anjou, Bartlett, or Bosc)       

1.    Peel, core, and chop pears into medium-sized cubes.
2.    Steam until tender, about 7 to 10 minutes.
3.    Purée until smooth (no added water needed). Makes about 3 cups (750 mL).

Nutritional Information
Pears are a good source of vitamin C and fibre.

Recipes from Sprout Right – Nutrition from Tummy to Toddler ©Penguin Canada 2010

(And if you need more support than this (shameless plug coming…) I have Mommy Chef DVDs, the Sprout Right book, private and group cooking classes and consultations to get you on the right track and keep you there! )

See momstown Ann-Marie's youngest trying the Butternut Squash puree in this video!

 

Posted by Sprout Right on 08/25/2010 - 01:19
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