SALMON Salmon is one of the best sources of healthy omega-3 essential fatty acids. These beneficial fats are vital for your child’s good health and are needed for a strong functioning immune system. Salmon will also provide your child with plenty of zinc, which is an important mineral for giving their immune system a boost. Oily fish like salmon are good sources of vitamin D, which is another important vitamin for enhancing your child’s immunity. Sunlight is the easiest way to get sufficient vitamin D, however during the winter months is can be difficult to get sufficient vitamin D from sunlight alone, so increasing vitamin D-rich foods like salmon is recommended. Aim to give your kids two to three servings of salmon a week. Try making your kids some mini salmon fish cakes with a dipping sauce or on a healthy burger, or salmon pasta or risotto.
TOMATOES Red tomatoes are known for being the richest source of lycopene around,
which acts as a very powerful antioxidant to protect you from damaging effects of free radicals, and to help to bolster your child’s immunity. Tomatoes contain plenty of vitamin C and beta-carotene to strengthen your child’s immune function to protect them from infections. Tomato based pasta sauces are an ideal way to introduce tomatoes into your child’s diet. TIP: Hold off until your child is around 8 months old before introducing tomatoes as they can cause nappy rash in some babies.
SPIRULINA Spirulina, a type of fresh water algae, is highly nutritious and possesses many outstanding health-promoting properties that can give your children a nutritional edge and protect them from illness. Spirulina will help boost your child’s immune function and improve their ability to fight-off infections. Spirulina will give your kids a good dose of iron, zinc, vitamin A and D, that will strengthen their immune systems.
WHAT’S COOKING?
This super food is also one of the best sources of gamma-linolenic acid (GLA), an omega-3 essential fatty acid that is also found abundantly in mother’s milk, which is important for children’s growth and development as well as exhibiting immune boosting properties. Spirulina can help improve your child’s intestinal health, by providing mucopolysaccharides that help support the growth of beneficial intestinal flora, and hence boost their immunity and digestion. Spirulina is easy for kids to take either in tablet or powder form, mixed with some juice or in smoothies. Kids of all ages can be given around 2g of spirulina daily. Try this tasty blend - 1 frozen banana, 1 cup of pineapple juice, 1 cup of orange juice and 1 teaspoon of spirulina (serves two).
Recipes to cook for the kids and with the kids!
Baby-Led Weaning Recipe
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Meatballs in Tomato Sauce
Lisa Guy is a homeopath and naturopath who runs ‘Art of Healing’ (www.artofhealing.com.au) and The Happy Baby Clinic and author of “My Goodness: all you need to know about children’s health and nutrition”
Ingredients: Meatballs 500g lean minced beef 1 egg, beaten 2-3 garlic cloves, finely chopped or crushed 1 tsp dried mixed herbs or oregano 2 tbsp chopped fresh parsley 1 tbsp balsamic vinegar 25-50g breadcrumbs oil for frying (if needed)
Pregnancy and children’s health and nutrition specialist
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browned all over, turning if necessary. Lift the meatballs out of the pan and drain oil. Return pan to the heat and add onion. Fry for a few minutes, then add garlic and cook until onion is soft. Sir in the tomato puree, then add the tomatoes, half the basil and black pepper. Return the meatballs to the pan, cover and simmer for 10-15 minutes until the sauce has thickened and the meatballs are cooked through. Serve warm with pasta, rice or couscous with the remaining basil sprinkled on top.
Tip: 1. Adding 1 tbsp of parmesan cheese to the meatball mixture will give extra flavour! 2. Be prepared with a splash mat for the mess! Recipe extracted from ‘The Baby-Led Weaning Cookbook’ by Gill Rapley & Tracey Murkett
Cooking with Kids Recipe
Sauce: 1 medium onion finely chopped 1-2 garlic cloves, chopped 1 tbsp tomato puree 400g tin chopped tomatoes or passata 1 handful fresh basil leaves, torn pinch of freshly ground black pepper to taste
Lisa Guy ND Naturopath & Author lisa@artofhealing.com.au 0414 491 595 www.artofhealing.com.au
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Photos: Depositphotos
Preparation: 1. Put all the meatball ingredients (except oil) into a bowl and combine using your hands. 2. Shape the mixture into balls the size of golf balls. 3. If you have time, place in fridge for one hour. 4. Heat oil in a frying pan, add meatballs and fry gently until they are
are jam-packed with oats, rich in energy giving complex carbohydrates, B vitamins and vitamin E. Ingredients: 1 cup (120 g/41/4 oz) wholemeal flour 2 cups (200 g/7 oz) rolled oats 1 teaspoon cinnamon 1/2 cup (125 ml/41/2 fl oz) raw organic honey 2 tablespoons tahini 1/2 cup (125 ml/41/2 fl oz) light olive oil 1 ripe banana, diced 1/2 cup (125 ml/41/2 fl oz) low-fat milk 1/2 cup (88 g/3 oz) diced sun-dried apricots 1/4 cup (43 g/11/2 oz) sunflower seeds
Preparation: 1. Preheat oven to 180oC (350oF/ Gas 4). 2. Line a baking tray with baking paper. 3. In a bowl add all dry ingredients and mix until well combined. 4. In another bowl add all liquid ingredients, whisk until well combined. 5. Pour liquid into dry mixture and combine. 6. Gently fold in apricots, banana and sunflower seeds. 7. Use 1 tablespoon of mixture for each cookie and place them on baking tray. Press cookies flat with the back of a fork and pat them around the edges to make perfectly round cookies. 8. Bake for 25 minutes or until lightly browned. Makes 30 medium sized cookies.
Earth Biscuits These earthy biscuits are an excellent way of increasing your child’s fibre intake. These cookies
Recipe extracted from ‘My Goodness: all you need to know about children’s health and nutrition’ by Lisa Guy, ND
www.nurtureparentingmagazine.com.au
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