Ea! play! cook!

Eat!

Play!

Teaser

Cook!

A DIETITIAN´S GUIDE TO PRACTICAL ANSWERS, FUN ACTIVITIES & INTERACTIVE RECIPES FOR BABIES & TODDLERS

Introduction Welcome to “Eat, Play, Cook!”, an interactive cookbook designed to help parents (that’s you) navigate the nutritional needs of their little ones. You care a lot about the nutritional needs of your children—I know, because you’ve picked up this book (hooray!). But, I also know you’ve probably felt overwhelmed at all there is to know about keeping your child healthy. From weaning all the way up to helping out in the kitchen, there’s so much to learn! Which is why I’ve put this book together for you.

In the first section you’ll find a guide on complementary feeding for babies 6 months and older. It’s packed with information on how to begin introducing new foods to baby as well as information regarding their nutritional needs and key ingredients to support their growth and development. You’ll also find answers to your burning questions about when to start and how to best support your baby’s health as he or she transitions to the table.

The second part of this book is filled with delicious, friendly recipes. The dishes in this book are designed to inspire, excite, and feed your growing family. Recipes range from first food purees to nutritious finger foods and family meals. The recipes are categorized under “Creams, purees and porridges”, Good morning breakfast”, “I’m Thirsty”, I’m a little hungry”, “I’m very hungry”, “Special occasions”, and “Dip, dunk and dive.” You can skip around the book based on how hungry your child is or what is going on that day.

Accompanying the recipes, you will find “Lacey’s Tips” and “Activities” to enhance the food discovery experience for both you and your child. Notice that several recipes are marked as Gluten Free or Lactose Free to make it easier to identify them. You will see references back to recipes from the “Creams, purees, and porridges” chapter because incorporating these “baby foods” add extra flavor and nutrition to family foods.

Read, make notes, and explore this recipe book with your children! You don’t need to follow everything literally; skip or change ingredients you don’t like or that you think your children are not yet ready to eat. This book supports the awesome job you are already doing feeding your family.

Ultimately, you’re getting the knowledge base of baby and child nutrition and the recipes to apply it.

Use this book to help teach baby to eat a wide variety of nutritious foods, to enjoy preparing meals and snacks with you, and to join the family in the kitchen and at the table.

We want our children to have the best start in life and this is why we care that they know about healthy foods, and actually eat them. Health is not just for grown-ups. Now, let’s Eat, Play, Cook!

Lacey´s Tip In today’s market, it is possible to find just about any fruit or vegetable at all times, no matter the season. However, in-season, local foods tend to taste better, have higher nutritional value, and have a lower impact on the planet (and your wallet). Take the time to go to a local farmer’s market with your child and enjoy the chance to reconnect with seasonal produce, meet the farmers, and learn about where your food comes from.

Summer

Spring Apples Apricots Asparagus Avocados Bananas Broccoli Cabbage Carrots Celery Collard Greens Garlic Kale Kiwifruit Lemons Lettuce Limes Mushrooms Onions Peas Pineapples Radishes Rhubarb Spinach Strawberries Swiss Chard Turnips

Apples Apricots Avocados Bananas Beets Bell Peppers Blackberries Blueberries Cantaloupe Carrots Celery Cherries Corn Cucumbers Eggplant Garlic Green Beans Honeydew Melon Lemons Lima Beans Limes Mangos Okra Peaches Plums Raspberries Strawberries Summer Squash Tomatillos Tomatoes Watermelon Zucchinis

Fall Apples Bananas Beets Bell Peppers Broccoli Brussels Sprouts Cabbage Carrots Cauliflower Celery Collard Greens Cranberries Garlic Ginger Grapes Green Beans Kale Kiwifruit Lemons Lettuce Limes Mangos Mushrooms Onions Parsnips Pears Peas Pineapples Potatoes Pumpkin Radishes Raspberries Rutabagas Spinach Sweet Potatoes & Yams Swiss Chard Turnips Winter Squash

Winter Apples Avocados Bananas Beets Brussels Sprouts Cabbage Carrots Celery Collard Greens Grapefruit Kale Kiwifruit Leeks Lemons Limes Onions Oranges Parsnips Pears Pineapples Potatoes Pumpkin Rutabagas Sweet Potatoes & Yams Swiss Chard Turnips Winter Squash

About me

Lacey J. Mauritz is an American Registered Dietitian Nutritionist with degrees from Tulane University and University of North Florida. After graduation, Lacey trained in clinical dietetics and food services at Mayo Clinic and worked with children with special needs in partnership with Natural Behavior Solutions in Jacksonville, Florida. Lacey has been living in Chile for the past four years with her husband, her two little boys and two dogs. Like most of you, she is a busy mom, but she knows that making good nutrition a priority from the earliest years of a child’s life will bring benefits that can last a lifetime.

Lacey believes that the process of creating delicious recipes should be fun, exciting, and accessible. For these reasons, she cooks for and with her entire family, allowing her children to experience food with all their senses –sight, smell, sound, taste and touch– even when this makes a big mess in the kitchen, it’s OK, because Lacey’s kitchen is her classroom. Before settling down in Chile, Lacey traveled around the United States, Europe and South America, in order to learn as much as she could about different cultures, foods, and lifestyles. When she’s not running after her kids or preparing meals, Lacey spends her time playing tennis, working out, walking her dogs, and traveling.

Find Lacey online at www.lagringanutricionista.com and on instagram @lagringanutricionista

How much is enough?

One tablespoon corresponds to approximately 15 ml so by the end of the third (3rd) day of complementary feeding, you will be giving the baby around 90ml (6 tablespoons) up to three times a day

Day 1 1 or 2 tablespoons of vegetable purees that can be mixed with breast or formula milk. (Once a day)

Day 2 2 or 3 tablespoons.

(Twice a day)

Day 3

Use the sample weaning planner below to help you get started. Depending on the weaning method you choose and seasonal availability of fruits and vegetables you can introduce a new food every three days or as often as a new food every day. Both methods will allow you to build to twoingredient combinations.

3 or 4 tablespoons.

(Twice or three times a day)

Start by introducing the following foods in this order:

1.

12.

11.

12.

3.

2.

Broccoli

10.

11.

4.

9.

10.

5.

8.

9.

6.

7.

8.

7.

Funny faces Your baby will react in different ways with the food you offer him. Some foods will make him smile, clap, or open his mouth for more; while others might make him spit and look at you as if saying, “Mom/Dad, how can you expect me to eat this?� So keep your sense of humor and your camera ready, when you introduce new foods.

Evolution of complementary feeding (weaning)

1.

Stage 1 (6 to 7 months): Soft purees (compotes, sauces) like applesauce; thickened purees (made with potatoes or rice).

2.

3.

Stage 2 (7 to 9 months) Half-milled porridge; small bites that dissolve in the mouth (pears cooked without skin, cereals).

Stage 3 (9 to 13 months) Finely chopped foods; then a bit bigger chopped and firmer foods.

Serve liquids in small plastic cups or lidded sippy cups.

4.

Stage 4 (from 12 months and on): Chopped foods, bite-size finger foods, and liquids served in a cup. These types of preparations allow children to feed themselves, gain confidence, and express their natural preferences. Also, chewing small pieces of food is one way children develop the muscles they need to talk!

Baby–Led Weaning

Whether you choose to follow one particular method or a combination of methods is up to you. Any method can work well with your baby as long as it’s done in a timely and safe manner. In any case, along with the introduction of new foods, it is very important that the baby drinks enough.

Choose liquids such as water and diluted juice free from seeds and pulp.

Dilute juices to 10 parts water to 1-part juice.

• See color water recipes page 61

Another method to initiate complementary feeding is known as Baby-Led Weaning (BLW). Here, babies feed themselves soft foods from the beginning when they are around 6 months old and have enough hand-eye coord ination to pick up their food. In this feeding method, the child is offered cooked or raw food that is very soft, instead of purees, allowing the baby to choose which food to touch and taste according to his own wishes. BLW is a more playful approach to the discovery of different flavors, smells, and textures.

If you choose to follow this method, make sure that your baby’s diet is sufficiently varied, nutritious and balanced.

Lacey´s Tip Introducing food into your child’s diet often causes digestive issues such as cramps, painful gas, constipation and occasionally allergies. That’s why it’s important to follow the guidelines established here, and go step by step. This way baby’s digestive system can adapt.

Lacey´s Tip The size of the bites of food that you give your baby will depend on his or her oral abilities. Begin with small pieces and gradually increase the size. If you think your child is unable to deal with bigger pieces, go back to smaller ones and then try again with bigger bites a few weeks later.

Keep your baby safe Avoid the following foods during the first year: • Round and hard food can be a choking hazard. Avoid sausages, hot dogs, whole nuts, whole grapes, hard or sticky candy, raw carrots or other pieces of raw hard fruits or vegetables.

• Really small food can be accidently inhaled instead of swallowed. Be careful with seeds, nuts, and raisins.

• Fibrous foods like celery.

• Sharp food or food with hard edges like tortilla chips, potato chips, crusty bread.

• Never give honey to a child less than one year old to avoid the risk of exposing the baby to rare bacteria that can cause infant botulism.

• Unpasteurized dairy products.

• Fish that may contain high levels of mercury which can turn neurotoxic when consumed in large amounts. High mercury fish include: albacore, shark, tuna, tilefish and giant mackerel.

A balanced diet The truth is there are no forbidden foods for human beings.

Everyone needs to consume carbohydrates, fats, and proteins found in the established food groups. It is important to learn how to balance these foods according to your body’s needs. This is especially important for small children, because eating too much or too little could be harmful to their health. This is why one of the keys for a good diet is balance.

Introducing solid foods Summary

6 to 7 months of age

Texture

Introduce Vegetables, fruits and grains.

Natural yogurt and ricotta cheese.

Homemade meat or chicken broths.

A simple combination of 2 different ingredients.

Soft, thin, runny purees and smooth soups.

Portion size and frequency Start with small portions with each new food.

1 to 2 tablespoons twice a day, gradually increasing the amount.

Important Introduce new flavors.

7 to 9 months Introduce Fish, meat, chicken, turkey, fresh cheese and other pasteurized cheeses such as cream cheese, herbs and spices.

Texture Thicker purees, purees containing small pieces. Soft bite-size pieces.

Portion size and frequency Give the baby 2-3 meals per day each containing different foods.

Important Introduce new flavors and textures.

10 to 12 months

Introduce Eggs, foods with more intense flavors.

Meals with a varied combination of ingredients.

Continue to avoid: Honey, whole dried fruits, sausages, hot dogs, and liver.

Texture It’s time to start chewing!

Ground and chopped foods.

Portion size and frequency

Important

Increase to 3 meals per day, plus small snacks.

Although this might create a mess, encourage your child to feed himself.

Introduce more pieces with a soft consistency such as peeled and chopped cucumber and peppers.

12 months and on

Introduce

Texture

Cow’s milk, honey.

At this age, children start to act picky over food, so it’s very important to continue offering them a wide variety of flavors and textures.

Introduce harder pieces and more variety.

Portion size and frequency Keep giving the child 3 meals per day plus small snacks.

Important Ignore negative behaviors (like throwing food) and reinforce the positive ones.

Before you start cooking…

A im for children to participate during the preparation of these recipes, as much or as little as they are ready for.

You will see activities that children can do, depending on their age, in bold lettering. When possible, instructions and measuring units are written in child-friendly language, that way kids feel they are doing it.

Here is “the key” for your easy reference: * A child’s large handful is approximately 1/2 cup. * A child’s small handful is approximately 1/4 cup. * A sprinkle means disperse a small amount of a powdery or ground ingredient over a preparation. * A drizzle means to pour a small amount of liquid over other ingredients, normally in a random way and often, as a decorative finishing touch. Children can do it with a zigzag movement. * A pinch is a very small portion of something. It is usually the amount we can pick up by joining the tips of the index and thumb fingers.

Kids can!

rociar

Conversion table

Cup

Fluid oz

Tablespoons

Teaspoons

Milliliters

1 8

16

48

237

3/4 6

12

36

177

2/3 5

11

32

158

1/2 4

8

24

118

1/3 3

5

16

79

1/4 2

4

12

59

1/8 1

2

6

30

1/16 0.5

1

3

15

Basics Quinoa Makes 3 cups INGREDIENTS

• 1 cup quinoa, rinsed • 1 1/2 cups water • pinch of salt Put quinoa, water, and salt together in a saucepan.

Bring to a simmer, then cover and cook over low heat until tender, about 15 minutes. Remove from heat; let stand, covered, 10 minutes. Fluff with a fork.

Use immediately or store in a Tupperware in the refrigerator for future use.

Pasta al dente INGREDIENTS

• 1 lb pasta • 4 quarts water • pinch of salt Put water and salt together in a large saucepan.

Bring to a boil, then add dried pasta, stirring often, cook uncovered at a boil for 8 to 10 minutes. Taste the pasta a few minutes before the end of the suggested cooking time. (Remember to cool it off with cold water first). If the pasta is chalky and crunchy it is too raw. Al dente pasta is firm to the bite, but not crunchy, soft, but not limp. Drain cooking water, reserving 1-2 cups of the starchy pasta water to use in sauces, optional. Immediately toss the pasta together with your favorite sauce and some of the reserved cooking water (as desired).

Lacey´s Tip Brown rice takes some time to cook. Make extra and freeze it so you always have grains on hand even when you don’t have time to cook!

White rice Makes 4 cups

INGREDIENTS

2 cups rice 3 cups water Put rice and water together in a saucepan. Bring to a boil for 6 minutes, then cover and cook over low heat until tender, about 10 minutes more. Remove from heat; let stand, covered, 10 minutes. Fluff with a fork.

Use immediately or store in a Tupperware in the refrigerator for future use.

Brown rice Makes 3 cups

INGREDIENTS

• 1 cup brown rice • 1 teaspoon olive oil (enough to cover bottom of your pot) • 1 teaspoon salt • 2 cups water Place an empty saucepan on medium heat to warm, about 2 minutes. Meanwhile, pour dry rice in a colander and rinse well. Add oil to warm pot and pour in rice. Toast rice until it starts to smell nutty and look toasted. Slowly add the water and salt. The water should steam off the toasted rice. Bring to a boil, then cover your pot and reduce heat to low. Cook rice until all the liquid is gone, about 45 minutes.

Taste. If rice is crunchy, add a bit more water and cook another 10 minutes. If rice is chewy, remove rice from heat and allow to rest in it’s covered pot for 1015 minutes. Fluff with a fork and serve.

Creams, purees & porridges This chapter focuses on those first steps of offering complementary foods to young children. Keep in mind that creams, purees, and porridges make excellent side dishes or, with a little more liquid, they can be turned into nutrient-rich and tasty soups for the whole family to enjoy. Often you will see a cream, puree, or porridge recipe referenced in another recipe in this book. It’s a way to increase the flavor and nutritional value of some of our favorite foods.

Basic Purees • Cooked vegetables

• Leafy vegetables and lettuces

• Green beans, string beans, and snap peas

• Potaoes, sweet potatoes

• Pumpkin, butternut squash, acorn squash

• Raw fruit purees

• Cooked fruit purees

42-43

Homemade chicken stock Homemade porridge Spiced apple and pear Blueberry, apple, banana cream Cream of spinach or Swiss chard Cream of zucchini Porridge, pear, zucchini Porridge, pear, pumpkin Sweet potato, carrot, banana cream Carrot and peanut puree Apple, celery and fennel puree Zucchini, spinach and tomato puree Mango and apple puree Mango, apple, and banana cream Persimmon puree Banana and pear cream Prune and banana cream Pear and avocado cream

44 44 45 45 45 46 47 47 47 47 48 48 49 49 50 50 50 51

Creams, purees and porridges

Basic purees Leafy vegetables and lettuces

Cabbage, spinach, iceberg lettuce

Cooked vegetables

Broccoli, cauliflower, peas, carrots, zucchini or summer squash Cut the vegetable that you choose into small pieces. Remove its skin/peel and discard hard stems. In a saucepan, steam or boil the vegetable until it is soft - the texture should be mushy about 8 to 12 minutes.

Remove the vegetable, reserving cooking water.

Puree the vegetable in a food processor or use a hand blender adding spoonfuls of the reserved cooking water until desired consistency is reached.

Optional, pass the puree through a strainer to ensure baby gets the silky smooth texture ideal for beginner eaters.

Lacey´s Tip Some nutrients are lost when the vegetable is cooked in water, but by reincorporating the cooking water into baby’s puree you add back vitamins or minerals that may have been lost.

Remove outer leaves and discard. Select tender inner leaves, wash well, and finely chop until you have about half a cup. In a saucepan, steam or boil the leaves until they are soft - the texture should be mushy - about 5 to 7 minutes. Remove the vegetables, reserving cooking water. Puree the vegetable in a food processor or use a hand blender adding spoonfuls of the reserved cooking water until desired consistency is reached.

Optional, pass the puree through a strainer to ensure baby gets the silky smooth texture ideal for beginner eaters.

Green Beans, string beans, snap beans Take 1/2 to 1 cup of green beans, cut them in half and trim the ends. In a saucepan, steam or boil the green beans until they are soft - the texture should be mushy - about 5 to 7 minutes. Remove the beans, reserving cooking water. Puree the vegetable in a food processor or use a hand blender adding spoonfuls of the reserved cooking water until desired consistency is reached.

Optional, pass the puree through a strainer to ensure baby gets the silky smooth texture ideal for beginner eaters.

Lacey´s Tip The smaller you cut the vegetable, the faster it will cook.

Potatoes, sweet potatoes Peel a medium potato or sweet potato and cut it into cubes. In a saucepan, boil the potato until it is soft - the texture should be mushy - about 15 minutes. Remove the potato cubes, reserving cooking water. Puree the vegetable in a food processor or use a hand blender adding spoonfuls of the reserved cooking water until desired consistency is reached. Optional, pass the puree through a strainer to ensure baby gets the silky smooth texture ideal for beginner eaters.

Pumpkin, butternut squash, acorn squash Cut the vegetable into small pieces. Remove the skin/peel and discard seeds. In a saucepan, boil the vegetable until it is soft - the texture should be mushy - about 10 minutes. Remove the vegetable cubes, reserving cooking water.

Puree the vegetable in a food processor or use a hand blender adding spoonfuls of the reserved cooking water until desired consistency is reached. Optional, pass the puree through a strainer to ensure baby gets the silky smooth texture ideal for beginner eaters.

Lacey´s Tip Adding some of baby’s regular milk (breastmilk or formula) into purees has many benefits. It can increase the nutrients and acceptability of the puree, and helps to achieve the desired consistency appropriate for baby’s age and stage of development. This is especially useful when using refrigerated or previously frozen puree.

Raw fruit purees

Avocado, banana, melon, kiwi, mango, plum, berries and cucumber Choose a very ripe fruit and wash it. Depending on the size of the fruit and your baby’s appetite, you may choose to use the entire fruit or only a portion of it. Cut the fruit into small pieces. Remove the skin/peel if possible and discard large seeds. Use the back of a fork or a hand blender to mash the fruit completely adding spoonfuls of breast milk or formula until desired consistency is reached. For more fibrous fruits (for example: mangos, peaches, nectarines, and plums) or those with tiny seeds and thin skins (for example: strawberries, raspberries, blueberries, kiwi) pass the puree through a strainer to ensure baby gets the silky smooth texture ideal for beginner eaters.

Lacey´s Tip Mashed avocado doesn’t keep well, so uneaten portions should be discarded. Other raw fruit purees can be stored in an airtight container in the refrigerator or freezer.

Cooked fruit purees

Apple, pear

Cut the fruit into small pieces. Remove the skin / peel and discard seeds. In a saucepan, boil the fruit until it is soft - the texture should be mushy - about 10 minutes. Remove the fruit cubes, reserving cooking water. Puree the fruit in a food processor or use a hand blender adding spoonfuls of the reserved cooking water until desired consistency is reached.

Optional, pass the puree through a strainer to ensure baby gets the silky smooth texture ideal for beginner eaters.

Good morning, breakfast Some people think breakfast is the most important meal of the day. Eating a well-balanced meal in the morning helps children have the energy they need to play, learn, and grow. The recipes in this section are designed to be quick and easy and many of them can be made in advance and frozen to help busy families get out the door in the morning.

Oatmeal and quinoa bites 54 Scrambled eggs 54 Perfect boiled eggs 55 Mango muffins 55 Hot chocolate 56 Oatmeal and banana pancakes 56 Waffles 57

Good morning, breakfast

Hot chocolate 2 cups

INGREDIENTS

• 2 cups almond milk (or milk of your preference) • 2 tablespoons cocoa powder • 2 tablespoons honey • 1/2 teaspoon vanilla extract Heat the milk in a small pot at low temperature for 3-5 minutes careful not to let it boil. Add the cocoa powder, the honey and vanilla extract, whisking continuously until all cocoa lumps disappear. Instead of whisking you can pour the hot milk mixture into the blender (make sure it is not too hot) and pulse it until the hot chocolate is smooth and frothy. Serve in mugs with a little bit of whipped cream.

Lacey´s Tip Hot beverages are only appropriate with parental supervision.

Children need to be old enough to blow on their food or drink to cool it off. I recommend children be at least 3 years old before they try hot chocolate and even then, serve this beverage warm and not hot.

Oatmeal and banana pancakes

6 pancakes INGREDIENTS

• 1 ripe banana • 2 eggs (you can also use 1 egg, plus 2 tablespoons almond milk) • 1/2 cup dry oats • 1/2 teaspoon each of ground cinnamon and vanilla extract

Optional toppings: • Fresh fruit of your preference • Maple syrup or honey (for age 1 and older) Mash the banana with a fork. Then, in a blender add the banana, eggs, dry oats and vanilla extract. Pulse until uniform in texture. Set aside. Heat a non-stick frying pan on medium heat, add a splash of vegetable oil to coat the bottom of the pan. Pour 1/4 cup of the pancake batter into the pan and let it cook for a minute, then flip and cook one more minute. Set on a clean, dry plate and repeat until you have used all the batter. Serve with fresh fruit, syrup or honey.

Waffles Easy, fast and simple…you can make a batch to keep in the freezer. Just place frozen waffles in a toaster to reheat and serve on busy mornings. These waffles can be customized for special occasions too!

8 waffles

INGREDIENTS

• 2 egg yolks • 1 tablespoon butter • 1 teaspoon vanilla extract • 1/3 cup fruit puree of your preference (like blue berry, apple, and banana cream, see recipe p 45) • 1 cup multi-cereal flour plus 1/2 cup all-purpose flour • 1 1/2 cups milk • 2 teaspoons baking powder • 1 teaspoon cinnamon (optional) • 2 egg whites plus 1 tablespoon sugar beaten to soft peaks • 1/2 cup blueberries, fresh or frozen (optional).

Lacey´s Tip Make a batch of waffles ahead of time and freeze for busy mornings. To freeze, you´ll need to wait until waffles have cooled to room temperature. Then put them into an airtight bag. You can reheat waffles in a toaster.

Waffles can keep frozen up to 4 weeks.

Preheat the waffle maker and spray the top and bottom trays with cooking spray. Meanwhile, mix all of the ingredients except the egg whites and blueberries, in a big bowl. Stop when everything is wet. In a separate bowl beat the egg whites and sugar until foamy mounds like soft mountains form. Add the blueberries and the egg whites to the batter using a wooden spoon. Pour or scoop out about 1/2 cup (125 ml) of the waffle batter into the waffle maker, careful not to overflow. Close the lid and allow the batter to cook. As your waffle cooks, it will release steam.

Wait until it stops steaming before opening the machine.

The time depends on the model and setting you are using; usually about 5 minutes. Some waffle makers have a light that turns green when the waffles are ready. Place cooked waffles on a plate, spray the waffle maker again with cooking spray, and repeat the process until all the batter is finished. For special occasions, swap blueberries with chocolate chips and top waffles with whipped cream and chocolate syrup.

I’m very hungry In this section you’ll find healthy makeovers of classic dishes along with new recipes and ideas for how to feed your hungry family. When you’re feeling very hungry, turn to these pages for ideas that will fill you up and give you energy!

Fish sticks or chicken strips 68 Mama’s meatloaf 68 Chicken and apple burger 69 Sweet potato “fries” 69 Baked salmon 69 Summer pasta salad 70 Savory carrot cakes 70 Quinoa salad 71 Zucchini chicken burgers 72 Lentil Stew 72 Pasta with spinach and avocado 73 Zucchini and cheese tart 73 Classic potato salad 74 Potato canoes with green sauce 74 Cauliflower pizza dough 75 Whole roasted chicken 76 Spaghetti Bolognese 77 Dirty Rice 77 Mango, carrot and chickpea tacos 78 Tabulé 79 Chicken and parsley risotto 80 Pear and goat cheese quiche 81 Pumpkin with cilantro and tahini sauce 81 Pulled pork 82 Mixed vegetables with Thai peanut sauce 83 Thai peanut sauce 83

I’m very hungry

Summer pasta salad 4 portions

INGREDIENTS

• 500 g of fun-shaped pasta (like penne, macaroni, farfalle) • 6 to 8 tablespoons pesto (see recipe p 110) • 1 handful toasted pinenuts or slivered almonds • 1 handful (1/2 cup) fresh basil • 1 handful (1/2 cup) parmesan cheese, grated • pinch of black pepper • 12 sun-dried tomatoes, diced, optional Cook the pasta in boiling water until al dente (see recipe p 39) or until soft if serving to children less than 18 months old. Rinse and strain the noodles in a strainer with cool water and transfer them to a large bowl. Add the rest of the ingredients to the bowl and stir until noodles are coated. Season with black pepper to taste. Serve cool.

Optional: for a protein boost add a can of rinsed and drained chickpeas.

Savory carrot cakes Makes 12-18 portions

INGREDIENTS

• 1 small onion, diced • 2 carrots (1 cup), diced or shredded • 1/3 cup of carrot and peanut puree (see recipe p 47) • 1/2 cup toasted flour • 1 small handful (1/4 cup) fresh oregano • vegetable or olive oil Sauté the onion in a wok on medium-high heat for about 5 minutes or until tender. Add the carrots, and cook for 7-10 minutes more. Add the carrot puree. Stir and continue cooking for 1 minute. Remove wok from the fire. Transfer cooked ingredients to a mixing bowl. Add the flour and mix to form a dough. Allow mixture to cool and then form the cakes using your hands - make patties or little balls - whatever shape is easier. Line a plate with paper towels and set next to the stove top. Now, add enough oil to cover the bottom of your wok. When the oil is hot, pan fry the cakes until they are golden brown. Set each cake on the paper towels to absorb excess oil. Serve immediately -for example- with steamed broccoli.

Lacey´s Tip If you have a food processor, use it to chop the onion and carrot to save time.

Quinoa salad Makes 8 portions

Activities Puzzles and Sorting

INGREDIENTS

• 300 g pumpkin (or butternut squash) cut into cubes • 1 onion, diced • 1 tablespoon olive oil • 1 tablespoon apple cider vinegar • 200 g (1 cup) cooked quinoa (see recipe p 39) • 1-2 large handfuls (½ - 1 cup) chopped cilantro • 1-2 large handfuls (½ - 1 cup) coarsely chopped melissa (an herb also known as lemon balm) • 2 tablespoons sunflower seeds, shelled and toasted • 1-2 large handfuls (½ - 1 cup) pomegranate seeds • juice of 1 lemon • ¼ cup olive oil • 100 g goat cheese (optional) Preheat the oven to medium temperature, 180 °C. In a medium mixing bowl combine the pumpkin (or squash), onion, olive oil and apple cider vinegar. Stir well and then put all the ingredients on a baking dish. Bake until the pumpkin (or squash) is tender and the onion has caramelized, about 25 minutes. Meanwhile, combine the remaining ingredients in a large serving bowl or mixing bowl. Taste and adjust seasoning as needed.

Allow pumpkin and onions to cool before adding them to the salad mixture. Stir with clean hands or a large spoon. Before serving crumble goat cheese on top (if desired). Serve room temperature.

Around baby’s first birthday he or she will be ready for puzzles with colorful shapes. While you cook, baby can fill an empty egg carton or muffin pan with developmentally-appropriate finger foods such as cooked ziti (rigatoni) noodles, chunks of banana, cooked carrots, or cubes of cheese. Place finger foods in the egg carton lid or in a separate bowl. Demonstrate to baby how to transfer the food from the lid to the empty egg crate, one piece of food in each space. Let baby try (you may have to guide her hand at first). Clap and cheer when baby is successful. As baby grows have her follow a pattern or sort foods by shape or color.

Developing skills: problem solving, fine motors skills, visual discrimination.

Dips, dunks and dives In this section you’ll find recipe building blocks and dips to enhance your food. These quick and no-fuss recipes are great when you are short on time, because they are fast and big on flavor. Kids love to dip, dunk, and dive into their foods. Dips are a great way to engage your child in the kitchen.

Onions 98 Roasted beets 99 Mango salsa 99 Avocado dip 99 Dukkah seasoning 100 Italian seasoning 100 Cream cheese frosting 101 Apple hummus 102 Lemon and ginger hummus 102 Veggie cream cheese 102 Chia-berry jam 103 Peanut butter 103 Roasted tomatoes with basil 104 Cheese sauce 105 Pesto 106-107

Dips, dunks and dives Lemon and ginger hummus

Apple hummus Makes 2 cups

Makes 2 cups

INGREDIENTS

INGREDIENTS

• 1 can (380 g) chickpeas, rinsed and drained • juice of 1/2 lemon • piece of ginger about 1 inch, peeled and chopped • 1 tablespoon tahini • 1 tablespoon olive oil • 1/4 cup low-sodium vegetable broth

• 1 can (380 g) chickpeas, rinsed and drained • 1/3 cup spiced apple and pear (see recipe p 45) • 2 handfuls (1/2 cup) peanuts • 1 tablespoon vegetable oil • pinch (1/4 teaspoon) nutmeg Put all the ingredients in a food processor and pulse until you get a creamy, smooth dip. Serve with apple slices, vegetable chips (see recipe p 91), pita bread or carrot sticks.

Put all the ingredients in a food processor and pulse until you get a creamy, smooth dip. Serve with vegetables, pita chips or on roast chicken.

Veggie cream cheese Makes 20 tablespoons

INGREDIENTS

• 1 package (210 g) cream cheese at room temperature • 1 carrot, peeled and cut into pieces • 1/2 red bell pepper, seeded and cut into strips • 1/4 head broccoli, cut into “little trees” Wash and dry all the vegetables. Place veggies in the food processor and pulse until uniform in size.

Next, add the cream cheese and pulse again until everything is well incorporated. Don’t over-blend or the colors will mix. Serve as a dip, or use as a spread for sandwiches. Avocado and veggie cream cheese sandwiches are a family favorite! You can also add a spoonful of veggie cream cheese to eggs for a cheesy, veggie omelet.

Chia-berry jam (strawberry or blueberry)

Peanut butter

Makes 1 cup

Makes 2 cups

INGREDIENTS INGREDIENTS

• 3 cups blueberries or strawberries, washed, stemmed • juice of 1 lemon • 2 tablespoons maple syrup • 2-3 tablespoons chia seeds Put the fruit in a ziplock bag and mash it. Transfer berries to a shallow saucepan and simmer with the lemon juice for about 3 to 5 minutes, stirring constantly.

Add the maple syrup and continue to stir. Remove from heat and stir in chia seeds. Allow to cool before transferring into a lidded jar.

Keep jam in the refrigerator.

If the consistency is not thick enough, add more chia seeds.

Discard after 5 days.

• 1 ½ cups roasted peanuts, unsalted • up to 1/8 cup canola oil Place the peanuts in a food processor and pulse in 30 second bursts allowing the motor to rest in between.

Slowly drizzle in oil. Some processors don’t need additional oil and some do. Go slowly until you reach your preferred consistency. If you add too much oil, don’t worry, just add more peanuts. Store peanut butter in a lidded jar in the pantry or refrigerator for up to 1 week.

Lacey´s Tip You can adapt this recipe for almonds, cashews, hazelnuts or any combination of nuts, adjusting the amount of oil to use to reach the desired consistency.

Registered Dietitian Nutritionist and super-mommy, Lacey Mauritz bakes, stirs, and folds in firsthand and expert knowledge on meeting your babies’ and children’s needs in the kitchen. Food is necessary to fuel growing bodies, but it can also be fun to make and taste really, really good!

Eat! Play! Cook! is infused with flavor, fun, and all the nutritional info you need to feed your little one.

Whether your child is just starting the weaning process or they’re ready to get in the kitchen and help make a meal—you’ll learn all about their nutritional needs and how to make tasty healthy food for the whole family. So dig in! This is an interactive cookbook designed to keep littles and parents well-fed and excited about getting in the kitchen.