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Baby Liver Pate with Apple and Onions
Liver is nature's multivitamin, rich in vitamin A, B vitamins, copper, iron, zinc, selenium, and choline. Unlike other meats, it is also a good source of vitamin C. At about 6 months of age, breast milk can no longer meet the baby's needs for energy, protein, iron, zinc, and fat soluble vitamins like vitamin A, E, D, and K (1). Choline is also an essential vitamin that plays a very important role in neurodevelopment that that commonly is under consumed by women. Mother's dietary intake of choline directly reflects choline content in breast milk. Utilizing liver pate as a first food puree and incorporating it moving forward as baby gets older, can be a really great tool to help ensure adequate nutrient status, especially if your baby has been diagnosed with anemia. Did you know that vitamin A deficiency often co-exists with iron deficiency? Researchers found that the combination of vitamin A and iron reduces anemia more effectively than either iron or vitamin A alone (2). You can give baby this pate straight, or mix it into other foods like mashed potatoes or squash. I suggest serving this baby liver pate with other plant based food purees to provide additional carbohydrates and fiber. This recipe can also be given to older babies and toddlers. Simply spread the pate onto whole grain toast or roasted potato spears. Since liver is very nutrient dense, it is best to keep the servings to 2x per week to avoid excess intake of vitamin A. Makes 10 servings Time: ~15 minutes INGREDIENTS 1 tablespoon grass-fed butter (Organic Valley pasture butter or KerryGold) 8oz chicken livers (preferably pasture-raised), sliced into even pieces 1/8th teaspoon sea salt Fresh ground pepper Sprinkle dulse granules (I like Sea Seasonings) 1 cup peeled and diced apples (I used honeycrisp which was about 1/2 apple) 1/2 medium yellow onion, diced 2 tablespoons grass-fed heavy cream DIRECTIONS Heat a cast iron pan over medium heat and add the butter. Once sizzling add the chicken liver and reduce heat to medium low. Sauté for about 2 minutes, then turn the chicken livers over and sauté another 2 minutes. Season with salt, pepper, and sprinkle dulse. Transfer to food processor. Add the diced apple and onion to the same cast iron pan and cover. Cook over medium to medium low heat until tender and soft, ~ 5 minutes. Transfer to food processor and blend. Add the 2 tablespoon cream and blend some more until the mixture is smooth. Transfer the pate to a baby food tray, cover, and freeze. Once frozen store in a sealable container in the freezer. Prior to use remove 1 serving and place into a glass/ceramic container and either: 1) Let thaw in fridge overnight and stir. 2) Add a splash water (1/2 teaspoon) and microwave for 15-30 seconds. Stir well. Feel the mixture to make sure it didn't get too hot before serving. ***Make sure to keep the pate refrigerated and use within 48 hours after thawing. Nutrition (per serving): 67kcal, 2.4g carbs, 0.2g fiber, 3.7g fat, 5.7g protein. References: 1) Up-To-Date: Introducing solid foods and vitamin and mineral supplementation during infancy. 2) Linus Pauling. Iron. https://lpi.oregonstate.edu/mic/minerals/iron
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Berry Prune Baby FRUIT BLEND
This tasty delight is always great to have on hand, especially if your baby is struggling with constipation. Prunes have been found to increase stool weight and speed up elimination due to their unique fiber and sorbitol content. Furthermore, the polyphenols and prebiotic fibers in the prunes and berries help feed healthy bacteria such as bifidobacteria. If dairy is well tolerated you can stir in some plain grass-fed whole milk yogurt for added protein and food based probiotics prior to serving. Makes ~10 servings Time: 15 minutes INGREDIENTS 10 dried plums/prunes 1 heaping cup fresh or frozen organic blackberries (or blueberries) 1 cup water ¼ cup grass-fed organic heavy whipping cream (may sub with 2 tsp coconut oil and ¼ cup canned full fat coconut milk) DIRECTIONS Place the dried prunes, berries, and water into a small sauce pan. Cook uncovered over medium heat until bubbling. Stir, reduce heat to medium low, and allow to simmer for ~7-10 minutes or until the prunes are tender and the majority of the liquid has evaporated (leaving a little is fine and provides enough liquid to blend). Transfer the mixture to a food processor. Add the heavy cream and blend until smooth. Divide the mixture into a baby food tray (or ice cube tray) and freeze. Once ready to serve, place a single serving into a ceramic dish and microwave for ~15 seconds and stir. Taste test to make sure it isn't too hot. Alternatively, thaw in fridge overnight. Note: Blackberries are a bit more tart than blueberries. If your baby is still new to tart flavors I suggest you do half and half blackberries and blueberries, or swap them all for blueberries. Nutrition (per serving): 50kcal, 7.5g carbs, 1.5g fiber, 2.5g fat, 0.5g protein. Savory Oatmeal with Grated Zucchini & Eggplant
Savory oatmeal is a great alternative to traditional oatmeal because it is rich in protein, quality fat, and provides a serving of veggies! You can use whatever veggies you like in place of zucchini and eggplant. I highly recommend choosing pasture-raised eggs because they contain more nutrients, especially vitamin A and E, compared to conventional alternatives. Makes 1 serving Time: 5-10 minutes INGREDIENTS ½ cup old fashioned rolled oats 1 cup + water 1 cup grated zucchini and eggplant (or any other chopped/grated veggie) Spices Dulse granules to taste Salt and fresh ground pepper to taste Grass-fed butter or olive oil 2 eggs Optional Toppings: avocado slices, basil, grated cheese, hot sauce, etc DIRECTIONS In a medium sauce pan add the rolled oats, water, your choice of veggies and cook until the veggies are tender. You may need to add more water during the cooking process. Season with salt and pepper and your choice of spices. Smoked paprika or curry powder go really well with zucchini and eggplant. Meanwhile in a cast iron skillet, add your choice of fat, and heat over medium. Fry up two pasture raised eggs. Season with salt and pepper. Transfer the oatmeal into a bowl, top with fried eggs, and top with your choices of toppings. Note: To keep recipe low FODMAP choose veggies that are safe per the Monash University Low FODMAP app. Do not add onions or garlic. |
RecipesI hope you enjoy my creative, flavorful, and nutrient dense approach to whole foods cooking. All recipes are gluten free. Archives
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