The Rainbow Connection: A Nutritional Color Chart

source: Learning ZoneXPress

A few years ago the CDC thought of a new tactic to encourage all of us to eat more fruits and vegetables.  The old “5 a day” apparently wasn’t enough, so they came up with a colorful new campaign of “eating your colors” to get more of a variety in our consumption of fruits and vegetables.  Generally-speaking, the brighter, more vibrant the fruit or vegetable shade, the more nutritious it is.  It’s funny because when Elias starts turning a yellowish-orange hue, I know he’s had too many foods loaded with Carotenoids and we need to switch it up with a different-colored fruit or vegetable.  No, that’s not a myth, kids can turn orange a lot quicker than adults if they eat a lot of orange/red/yellow fruits and vegetables in close succession! 

As tempting as it is to give baby what he/she favors the most so he/she will eat, it’s healthier and safer to give a variety. Period.  “Too much of a good thing” really does exist, even with the most nutritious of foods. Had too many dark green vegetables?  Your baby might become constipated from the great dose of iron, especially if your baby drinks formula.  Too many carrots or other foods containing vitamin A?  Your baby may turn harmlessly orange, but too much vitamin A can cause developmental problems in children and liver problems in children and adults alike (just like all of the problems caused the acne drug Accutane or “isotrenoin,” a derivative of vitamin A).  Too many nitrates from certain vegetables can cause anemia (see article) However, don’t get scared to death.  As long as your child maintains a healthy diet with a wide range of foods you won’t experience these problems.

So what about this color chart?

Since color isn’t always an indication of nutrition, the color chart is not intended to be seen as the only nutrients your child needs, but it is a great tool to make produce shopping easier if you’re not sure what to get.  Some days the produce section seems daunting, especially if I feel like we’ve tried everything, so a color chart has been especially helpful:

Red
Why? Foods are red from the pigment called “lycopene,” a powerful antioxidant which has been shown to reduce the risk of certain cancers and in some studies have diminished the effects of prostate cancer, even if the person already has it.	Food sources: strawberries, raspberries, beets, cherries, cranberries, tomatoes (when cooked have the highest amount of Lycopene!) red grapes, red apples, watermelon, red pears (with skin), blood oranges, red bell peppers, pomegranates.
Green
Why? Green fruits and vegetables contain lutein (a vital nutrient for ocular health) vitamin C, beta-carotene.	Food sources: Green apple (with skin), green grapes, kiwi, avocado, green pears (with skin), honeydew melon, lettuce, limes, etc.
Dark Green
Why dark green? Dark green vegetables & “green leafies” possess the same nutrients as other green vegetables, but they are an even greater source for calcium and iron.	Food sources: Spinach and baby spinach, broccoli, kale, turnip greens, mustard greens, green bell peppers, asparagus, arugula or “rocket,” green beans.
Yellow & Orange
Why? Yellow and orange fruits/vegetables contain Carotenoids, substances that include alpha-carotene and the better-known beta-carotene which, when metabolized, turns to vitamin A. They also contain vitamin C, and Lycopene, but in lower doses than in red fruits/vegetables.	Food sources: Winter squashes (butternut, acorn, pumpkin) oranges, mangoes, peaches, nectarines, sweet potatoes, tangerines, yellow summer squash, yellow watermelon, pineapples, carrots, cantaloupe, yellow bell peppers, apricots, golden raisins, yellow pears (with skin.)
Blue & Purple
Why? Blue and purple fruits/vegetables contain lutein, vitamin C.  They also contain flavonoids, a polyphenol (antioxidant) that has been shown to have anti-inflammatory properties and may also prevent certain kinds of cancers.	Food sources: Concord grapes, blackberries, blueberries, plums, grapes, pomegranates, raisins, prunes, red grapes, purple figs, purple potatoes, blue corn, purple cabbage, Belgian endive, eggplant.

Since there is such a wide array of fruits and vegetables in this world, I can't imagine any chart being all-inclusive, but I did try to make this as varied as possible.  These are all items I usually come across at the local supermarkets or farmers' markets.  Speaking of which, since it's the summertime, take a look at your local farmers' markets!  Organic, pesticide-free fruits and vegetables lovingly grown on a small scale and sometimes less expensive than the produce at the grocery store.  Even if you're paying a few cents more, remember these fruits and veggies traveled a lot less to make it to your table!  Most produce found at large chain stores was manufactured, not grown.  They were bred and altered so they could withstand the long trip to the store in one piece.  Don't even get me started on store-bought tomatoes!

Once again, I apologize for the large gap in between articles.  My son is very mobile right now, we've moved, and I've also fallen ill recently and I'm keeping my fingers crossed I get better soon!  It's no biggie, I just mentioned it for a few extra prayers here and there :)  I'm already working on my next article: the FIRST BIRTHDAY CAKE!  Can you believe my son is almost a year old???  It's going to be wheat and egg free.  Don't forget to share!

-Elias's mommy

Breast Milk Ice Cream & Other Healthy Baby Desserts!

Yes, it’s a cheap title to lure people in considering all of the insanity surrounding breast milk ice cream.  Honestly, I see no problem with it.  I do think it’s kind of strange there are women out there who are producing breast milk for adults to consume instead of donating it, but hey, it’s your breast milk, use it as you choose.  I just know it must take a rather large quantity (or just a large “tity” yuk yuk yuk) and it almost seems wasteful to make it for some English pub.  THAT’S JUST ME.  So read the article and you’ll get to the breast milk ice cream recipe!

 

I’ve always dreaded the thought of what’s going to happen when Elias has his first birthday party or when he goes to what seems like one party a week when he gets older.  What will he eat?  Can I allow him to have one piece of birthday cake?  What if that gives him too much of a sweet tooth?  Will he want to eat healthy foods anymore??  Obviously these are things brought on by super-paranoia of a mother who doesn’t want her child to end up a “junk food junkie,” but there are some times when those sometimes-irrational fears can be put to good use.

Here are a few desserts I came up with that aren’t just limited to a giant slice of not-so-healthy carrot cake:

Monster Pudding (6 months-whenever!)

1 ripe avocado

½ ripe banana

Tiny bit of citrus juice (to prevent browning)

           1 T heavy cream (optional and for children over 1 year)

Place avocado, banana, small bit of juice and optional cream into food processor.  Blend until smooth, refrigerate if desired, and serve in decorative cups.  I call it “monster pudding” because it has a lovely green hue that kids love.  You can even call it “dragon pudding,” whatever you like!  Garnish with fruit if desired, but only for kids able to eat that fruit safely.  Recipe makes 2 generous servings. Nutritional perks: A huge load of potassium, vitamin E, and healthy monounsaturated fats as well as essential amino acids.  For an even bigger nutritional boost –this may not be desired by all—throw in a few baby spinach leaves.  They’ll appear to be tiny green flecks in the “pudding.”  My son has never objected.

Faux-Nanna Pudding (8 months-whenever!)

1 ripe banana

½ package “yo baby” plain yogurt

½ crushed organic graham cracker

    (the other ½ used on top as garnish)

1 T heavy cream (optional and for children over 1 year)

Place banana, yogurt, and fine-crushed cracker in food processor and blend until smooth.  For a thicker texture be sure to drain off any excess liquid from the yogurt before placing it in the processor.  You can even substitute the graham cracker for oatmeal cereal if desired.  Recipe makes 1-2 generous servings.  Nutritional perks: Lots of potassium, protein, fiber, and low in fat.  The culture in the yogurt is also great for regulating the digestive system.  Yogurt always makes my little man’s tummy happy!

Mango/Peach “Sorbet” (6 months-whenever!)

¼ cup frozen mangoes, slightly thawed

¼ cup frozen peaches, slightly thawed

4 T apple juice or other sweet juice

Place fruit and juice in food processor and puree until smooth.  If you’d like to make it more like a “sherbet” you can add a couple of tablespoons of breast milk or formula –but not if you’re feeding someone else’s kid, obviously!  In the case of other children eating the “sherbet,” try adding 1 T heavy cream.  If a firmer product is desired, thaw for a shorter amount of time.  Recipe makes about two ¼ cup servings.  Nutritional perks: Vitamin A from beta carotene, alpha carotene, vitamin C, fiber, and no fat! (in the “sorbet” form)

Sweet Potato “Cheesecake” (8 months-whenever!)

1 small sweet potato, baked & pureed (or ½ can plain pumpkin puree)

1 egg yolk (no egg whites until after 12 months!)

2T YoBaby Plain Yogurt

2T crushed melba toasts or graham crackers

Blend together puree, egg yolk, and yogurt then set aside.  Take a small ramekin or mini springform pan and “grease” it with a tiny bit of olive oil or parchment paper (to get it out later).  Use unsalted melted butter to moisten crushed crackers just enough to where it feels like damp sand, then press mixture into bottom of the baking dish and bake at 350F for 10 minutes.  Once cooled, add in puree mixture and bake for 15-20 minutes or until the mixture isn’t “jiggly” anymore –it should look like a finished pumpkin pie!  The reason I call this “cheesecake” is because of the cracker crust and the YoBaby yogurt tastes faintly like cream cheese.  This makes 1 generous serving. Nutritional perks: Vitamin A from beta carotene and other carotenoids, fiber, protein, and low in fat!

Breast Milk "Ice Cream" (No ice cream freezer required!)

Sounds nutty, but think about it: do you let your kid drink cow’s milk yet? Maybe not.  Do you want your child to enjoy ice cream like the rest of the world?  Yes!  It’s not that crazy.  May be a lot less fatty and be a little icier, but come on, it’s MILK.  How many other ice creams would you actually feel good about giving your child?  So it may not have the same exact nutritional contents as milk straight from the breast, but at least it’s not made from suckling an entirely different species.  Also, “ice cream” is in quotations because ice cream can’t legally be called “ice cream” unless it has a certain amount of butterfat and since there is no butterfat in breast milk, it’s faux.  We can call it “frozen mother-dairy dessert.”  So here goes:

1 cup (8oz) breast milk (I’d love to have that much just lying around!)

½-1 T raw sugar

1 tsp. vanilla (optional)

3 cups ice

¼ cup rock salt (or kosher salt if you absolutely have to)

Mix together milk, sugar, and vanilla, place in a quart-sized ziptop baggie and make sure it is closed securely.  Fill a gallon-sized ziptop bag with the rock salt and ice.  Next place milk-filled bag inside the ice-filled bag and shake/massage the bags until a soft-serve “ice cream” is made.  It’s just like the “ice cream” you made back in elementary school!  It really only takes about 5-10 minutes to make this ice cream and the recipe can certainly be doubled if you’ve got a LOT of breast milk to spare.  However, all super low fat dairy recipes will freeze nearly rock-solid if you put them back in the freezer because of their high water content.  Nutritional perks: It’s your BREAST MILK.  Nothing more nutritious than that!  It’s made to suit your baby perfectly.  Can you imagine a better way to cool down a fussy child in the summertime??  In my experience, my son doesn’t like cold things, but once your child is older I’m sure he/she will enjoy this treat :)

Conclusion

That headline is a little misleading because I plan to do another article on the same subject because I’ve still got more ideas in the ‘ol noodle!  I just thought it would be a painfully-long blog if I put all of them in one post.  So be sure to keep your eyes open for more recipes in the next few days!  I have been a lot busier these days so I apologize for the long waits.  In fact, I have to move again.  This will be the second time in just under 3 months!  With a child who will be 8 months old May 2^nd, it’s quite a feat to finish important tasks, to say the least.  I love writing for people who are actually interested so I promise I’ll try my best not to let you all down.  Happy eating, as always!

-Elias’s mommy

TIPS & NOTES:

JA handful of chopped baby spinach can pretty much be added to anything and still be undetected by your child’s palette. 

=NEVER feed someone else’s child your breast milk-laden goodies (I never thought I’d have to say that!)

<ALWAYS talk to parents before parties to see if any of the children attending have food allergies or are fed a special diet so they aren’t alienated from the rest of the group. 

=NEVER sweeten with honey until child is older than 12 months to prevent possible botulism poisoning. 

=DO NOT feed egg whites until after 12 months of age unless recommended by your pediatrician.  By all means, have fun!

The "Barney" of vegetables: Eggplant! *stage 2*

Inspired by uncle Joe & aunt Ashley & "Good Eats."

Aubergines, eggplants, whatever you want to call them, they’re still super-yummy, super-versatile, super-beautiful veggies.  Their deep purple color is a tad bit misleading because they are a little bland, but that makes them perfect for babies!  Eggplants are packed with fiber which we all know is essential in maintaining healthy bowel function.  Other nutritional perks include vitamin A, Folate, & lots of calcium for strong, healthy baby bones :)  Eggplant is considered a stage 2 (6-8 months) vegetable because it can be bitter & isn't as easy to make into a smooth, luscious puree as other veggies.

So does Folate sound familiar?  I’m willing-to-bet you heard a lot about it during your pregnancy, but maybe by its other name: Folic Acid.  Folic acid, or vitamin B9 (How many names does this thing have??) is important during our child-bearing years & especially during pregnancy because folate levels drop dramatically in the body while pregnant.  During the first 4 weeks of pregnancy folic acid is needed for the embryo to develop its brain, spinal cord, and skull.  Serious birth defects, such as a neural tube defect, are significantly reduced in women who took folic acid before and/or during pregnancy, so it’s important to take it if you’re planning to become pregnant! 

"Eat me!"

But what does this mean for your baby now that he’s here?  Folate is used to produce & maintain new cell development which is especially important in a growing child.  Adults & children need folate to make normal red blood cells & prevent anemia.  If your child has issues with anemia, talk to her pediatrician about the introduction of folate & iron-rich fruits/vegetables into her diet.

Since eggplants are lacking a little in taste, they take on surrounding flavors very well. This makes eggplants ideal for mixing with other fruits or vegetables.  However, it’s not recommended you feed baby mixed meals until you've determined he/she does not have allergies to the foods you’re mixing together.Try it plain first & if your child doesn't care for the taste, try adding in a little bit of fruit to please her palette.

How to pick out a good eggplant?

When choosing an eggplant, try to steer clear from the larger ones because they are more mature so their "meat" will be less tender & therefore harder to make into baby food.  The larger they are, the more bitter the flesh will be.  Choose one that feels heavy for its size.  Smaller varieties such as the Chinese/Japanese eggplants are sweeter than their English cousins. White eggplants are even sweeter & produce a creamier product.  Make sure the skin is firm & shiny.  If it feels hollow or sounds hollow, chances are you've got an eggplant that has sat around too long.  Their tough skins should be removed for children this age.

Basic Eggplant Puree

1 Eggplant

Wash and peel eggplant. Deseed as needed. Cut into 1 inch pieces and steam until tender & mushy -OR- slice eggplant in quarters and bake in a 375 degree oven for approx. 30 minutes until tender. Place into food processor & add water to reach desired consistency.

Happy eating!

-Elias's mommy

Sources: http://www.wikipedia.org "Folic Acid"; http://www.thenibble.com "Types of Eggplants"

When homemade baby food is NOT safe: volume 1

Just when you thought there couldn't possibly be any more things to scare you as a parent, the talking heads have brought forth an attack against homemade baby food.  Gasp!  Unfortunately there are some reasons why homemade baby food isn't safe for all babies, and I don’t just mean babies with food allergies.  So here is a large reason homemade baby food may not be safe for some infants: NITRATES.

If you’re like me, this word brings up thoughts of processed meats, Viagra commercials, angina & explosives (my stream of consciousness is quite polluted) Strangely enough these volatile compounds are naturally-occurring  in everyday foods such as: carrots, spinach, and squash.  The naturally-high levels of nitrates increase with improper food storage of spinach.   Why are the jarred versions of these vegetables safer than the homemade kind?  The food companies remove these compounds during manufacturing so your child will not ingest them.  What does this mean for your baby?  Unless your baby is at risk for anemia or has sickle cell disease, limited exposure is just fine.  However, these vegetables are recommended more for children over 6 months of age due to their levels of nitrates.  High levels of nitrates can cause “baby blue syndrome” where nitrates keep red blood cells from properly carrying oxygen to parts of the body, creating a “cyanotic” appearance (i.e. bluish, purplish skin discoloration).  With repeated, high exposure to nitrates, the baby will literally asphyxiate slowly.  DON’T PANIC.  You would have to be force-feeding your child foods with high-levels of nitrates over & over.  Again, if your child already has a condition where red blood cells are compromised, the occurrence of this problem is higher.

Here is a short list of common baby food ingredients that are known to have high nitrate levels:

• Carrots
• Green beans
• Squash
• Beets
• Spinach (or other dark, leafy greens)
• Turnips

Prevention?  Just try not to feed your baby too much nitrate-rich foods* to your baby if he/she is less than 6 months of age.  I'm not a fan of fear-mongering, but this may be a big help to babies with red blood cell disorders. 

-Elias's mommy

Chemical poisoning in children overview: http://www.healthofchildren.com/M/Mineral-Toxicity.html

*Not sure how much is too much?  Ask your pediatrician of your child's risk factors.


Sources: http://webmd.com, "Your Baby's First Year: Week by Week" book by Glade B. Curtis, http://mamapedia.com

Homemade Jasmine Rice Cereal *stage 1*

So why Jasmine* rice?  Well, Jasmine rice is amazingly fragrant & the taste is incomparable to regular old white rice.  The reason I choose Jasmine rice is because I want my son to experience different tastes other than the bland, expected tastes of baby food.  Obviously you can't expose your children to spicy foods or anything over-seasoned at such a young age, so you can find healthy alternatives like Jasmine rice.  There's a big plus as well: your whole kitchen will smell like flowers!  The American palette is becoming more sophisticated & food companies are taking advantage of this by adding words like "organic," "whole grain," & "all-natural" to their labels, adding much to their price & not much to the actual nutritional-value.  However, Jasmine rice remains a cheap source of all-natural & interesting flavor.  An entire bag of Mahatma Jasmine rice is half the price of prepared rice cereal.


IS HOMEMADE REALLY BETTER FOR YOUR CHILD?


Honestly, there's not much "wrong" with prepared rice cereal other than the following: 

• you don't know who prepared it & the conditions of the factory (same goes for the rice though!)
• no flavorings besides added flavorings from processed fruits
• some prepared rice cereals contain preservatives, fillers, & other additives

Honestly, the reason behind making this rice cereal is to expose your child to the wild, wonderful taste of Jasmine rice.  I'll be blunt, it's not nearly as convenient as popping open a can of prepared rice cereal & adding hot water, but it's whole grain, easy on the tummy, & much tastier than its canned counterpart.  Jasmine rice also has less "amylopectin," a polysaccharide starch, than other white rices, making it easier to digest.  It's a small difference, but hey, anything to make a baby less fussy, right??

Song, Song of the South: Sweet potatoes! *Stage 1*

Ah, sweet potatoes.  A great alternative to the mashed potatoes every grandmother & great-grandmother tries to sneak across the Thanksgiving table into our babies mouths *sigh*  Not as starchy as its white-fleshed cousin, the sweet potato is full of beta carotene, vitamin A, vitamin C, & fiber, just to name a few benefits!  Of course no baby cares about nutritional value, so there's an added bonus to sweet potatoes: they have enough natural sweetness that babies go nuts for it :)  No need to add sugar, so please resist the urge or you'll create a monster!   Believe me, you don't want your baby to get used to sugar.


It's cheap, it's considered a stage 1 food so you can feed it to a child as young as 4 months old*, & there are several ways to cook it.  Personally I steam mine, but don't think you have to run out & purchase a steamer!  I put mine in an aluminum foil packet with some water & throw it in the oven.  See?  Cheap, cheap, cheap!


Here goes for steaming:

• 1 small sweet potato
• 1/4 to 1/2 cup water
• water (for foil packet)

Peel & cut up sweet potato into small chunks, steam in a steamer or wrap up in aluminum foil with water & bake at 400 Fahrenheit for 30 minutes.  Once done cooking & slightly cooled, put in mini processor with ¼  cup of water & pulse until smooth.  If it’s not watery enough, add remaining water & process until desired consistency.  Makes 1 to 1-½ cups of pureed sweet potatoes.

EASIEST WAY, BUT MESSIER:

One sweet potato, pierced; wrap in aluminum foil like a baked potato, bake at 400 Fahrenheit for 30 minutes or until flesh is easily pierced with a butter knife.  Skin will easily peel off, but either wait for the potato to cool or use gloves to peel the skin off!  Once peeled, put in processor & follow same directions as above.

*Can be fed to children who meet the developmental requirements to eat baby food such as: being a "supported sitter," not pushing the food out with his/her tongue immediately after feeding, can hold his/her head up.  Always talk to your pediatrician before introducing baby food into your child's diet.

Important Intro!

This is my first post & I would like to get to know the person telling me about food going into my child, so let me introduce myself.  My name is Allison, I am a fairly-young mother *22* and I had my first child, Elias, almost 5 months ago.  I'm a wanna-be hippie, but life happens sometimes & I don't get to have the perfect "natural" life for my child like I want --but I sure do try!  I had to be induced, I got an epidural, I ended up with a very much unwanted cesarean section, but my child is healthy now & that's all that matters.  I am still nursing, though I've had to supplement recently, & now I'm doing my best to build up my supply once again.  Now that we're getting to the solid food stage, I'm making my own baby food.  Maybe it's guilt for having to supplement, but it's more likely the fact I've been a "food snob" since like birth & if I'm going to eat healthy, so is my little man.


However, I think the thing that keeps me from being an all-out "hippie" is that I'm a realist. I know we all don't have the time --or the MONEY-- to roast vegetables for 12 hours or buy organic, pure Polynesian pineapples, Peruvian pomegranates, etc.  One of the biggest reasons I'm writing this blog is to supply real mothers with real recipes that are neither time-consuming or expensive to make.  I also plan on trying to appeal to palettes because we all know there is no nutrition if your kid won't eat it!  This is what I'm proposing:

• unique, easy, nutritious foods that can be made cheaply.
• a new recipe every 3 days since it is pediatrician-recommended that a child does not change foods more than every 3 days so if there is a reaction to any new food you can know which food to avoid. (it's to check for allergies, dig?)
• provide recipes for different stages
• promote a positive, supportive page for mothers out there who don't think it's crazy to make their own food!

So don't listen to your mother, your friends, your husband if they think you're nuts for making your child's baby food.  It makes you feel better as a parent, it makes your child feel better, & by introducing great, fresh food to your child's diet early on can substantially prevent obesity & promote an atmosphere of trying new things :)


HAPPY COOKING, EVERYONE!


-Alli, Elias's mommy