Baby Gourmet Meal Plan

By Biljana Uzelac, MD and Brenda Medina, Baby Nutrition Coach

 

For Modern Supermoms & Superdads

Starting from 6 months and up,  your baby can enjoy all the goodies offered by our mother nature (beautiful veggies, fruits, seeds and herbs).  Jars and pre packaged foods are convenient and sometimes necessary (especially when on the go) however, food made from scratch, with love and positive energy, cannot compare to the store bought one.

Baby food is very easy and quick to make and knowledge of the exact ingredients empowers you to take control over your kid's meals, which will directly improve their health, brain and immune system development.

So, if you are looking for ways to improve your baby's diet and elevate plain baby food to the next ,more nutritious, level here is our suggestion with full recipes below. 

Keep in mind that the ONLY thing your child should not have before the age 1 is HONEY - due to the risk of botulism. 

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Make sure you check the list of superfoods we recommend having in your pantry at the bottom of the page.

 

 

Monday Recipes 

Amazing Guacamole Cereal

Ingredients:

1/4 cup (2oz) cooked millet

1/2 small avocado

3 tablespoons of your baby's usual milk (optional) 

 

 

 

 

Directions:

Mash the avocado with the cooked millet.

Add milk as needed to thin the mix.

 

Do you know this about avocados?

Avocados are full of folate and monounsaturated fats - good for a healthy heart and cell reproduction - and vitamin E, which is beneficial to the skin, the heart, and baby's muscles.

Do you know this about millet?

Millet is particularly high in phosphorus that is good for bone health and a good source of fiber and iron.  Also, it is an excellent source of vitamin B, amino acids, and minerals, and is an easily digested alternative to rice.

 

 

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Popeyes Guacamole

Ingredients

1/2  small avocado

1/2 small banana

1/2 teaspoon of spirulina or 1/2 teaspoon of chlorella.

2 teaspoons of goat kefir or coconut yogurt (vegan option)

 Directions

Smash avocado and banana together with a fork.

While doing this add spirulina and kefir and mix it all together. 

Adjust to taste.

Tips

Did you know spirulina is a complete protein for you baby and it is also very rich in iron?

Did you know that kefir is an excellent source of probiotics that is very essential for your baby? 

Did you know this about chlorella?

It is packed with nutrients very similar to spirulina.  Its principle functions is to stimulate and strengthen your immune system.  It is recommended after your child's vaccinations due to effectiveness of heavy metal detoxification. 

 

 

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Delicious Lentil Soup

Ingredients 

1/3 cup of lentil, activated (soaked)

1 tablespoon of extra virgin olive oil

1 chopped carrot ( if organic no need to peel, otherwise do so)

1 medium red potato (organic preferably)

1/2 cup of chopped mushrooms

1/4 of an onion

1 clove garlic

1 tomato

1/4 tsp cumin

1/4 tsp paprika

1/4  tsp bay leaf

3 Tbsp fresh cilantro

1/4 avocado to serve

Directions

Activate the lentils by soaking them overnight or at least 6hrs.

Drain lentils and boil x 15 min ( in a pot with 1 cup of water )

In another pot place the tomato, clove garlic, onion, spices and 1 cup of water and boil x 5 minutes.  ( this makes natural veggie stock)

Once the veggie stock has boiled , let it cool down than blend it in a blender.

Add blended stock to your pot with lentils, than add chopped carrots.  Let it all boil together for another 10 minutes. 

Once it's all done just smash with a fork and add fresh avocado. 

 

Did you know this about lentils?

Lentils are the part of the legume family, rich in protein, iron, phosphorus, calcium, vitamin B and folate.

lentils-for-baby

 

Carrot Puree

Ingredients

3 carrots

2 dates

1 teaspoon of ground Chia seeds

Directions

Steam the carrots and dates together.

Once soft smash the carrots and dates with a fork.

Add ground chia seeds and serve. 

Tips

Did you know that dates are very beneficial to support baby's digestive system?

Did you know that chia seeds are an excellent source of calcium, fiber and protein for your baby? They are also rich in good fats (omega 3) which are essential for your baby's brain development.

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Tuesday Recipes

Quinoa Date Pudding

 

Ingredients

5 Tbsp ground quinoa

1 cup oatmeal milk (or milk of your choice)

1 tsp coconut oil

2 dates

2 tsp tahini butter or almond butter

1/2 tsp cinnamon powder 

Directions

Boil quinoa, coconut oil, dates, cinnamon and oatmeal milk all together for five minutes.

Remove from heat and stir in tahini.

Cool it down, blend all in a blender or food processor and serve.

 

Did you know this about almond butter?

Almond butter provides important nutrients to your child/s diet: protein, fiber and calcium, all necessary for optimal child development and weight gain. Also it adds strength to developing muscles.

Did you know this about Tahini?

Tahini is paste made out of sesame seeds and it is very rich in methionine which supports liver detoxification. Also it is rich in vitamin B and calcium.

 

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Tropical Avocado Salad

Ingredients

1/2  an avocado

1/2 mango

1 organic egg yolk or 2 tsp of sardines

2 Tbsp goat yogurt or coconut yogurt

 

Directions

Place all ingredients in a bowl.

Mix them all together and press down with a fork to mush up.

That is it! Easy and ready to make your baby's muscles grow.

Tips

Did you know sardines and salmon are cold water fish

and excellent omega 3 fatty acid food sources?

(purchase BPA -free when possible)

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Cauliflower Hamburger

Ingredients

 1 cup cauliflower

1 carrot

4 Tbsp ground quinoa

4 Tbsp ground amaranth

2 Tbsp parsley finely chopped

2 tsp of avocado oil

pinch of sea salt to taste

 

Directions

Blend cauliflower and carrots in a food processor. Add quinoa, amaranth, parsley, avocado oil (pinch of sea salt optional) and process until all ingredients blended.

Now get creative and make your own hamburger shapes and sizes. Place on a baking tray and bake in the oven at 300 F x 20-30 minutes.

 

Tip:

These are freezer friendly so you can make a bunch and freeze - have them ready to go for future use. May serve them mushed up on a plate or chopped in small finger feeding pieces.

Did you know this about Amaranth?

Along with quinoa, amaranth is one of a few plant foods which contains all the essential amino acids in perfect balance, making it a valuable source of high quality protein as well as great grain substitute for gluten free eating.

 

 

Cauliflower-Veggie-Burger

 

Baby Golden Milk

Ingredients

1 date

1/2 cup cooked sweet potato

1/2  tsp almond butter

1/4  tsp ground turmeric

1/4  tsp cinnamon

1/2 cup coconut milk (or your milk of choice)

1/2 tsp coconut oil

small pinch of black pepper

Directions

warm up your milk option on stove until warm.

Place all ingredients in the blender. 

Blend for about 45 seconds

That is it!  All ready for you baby to enjoy!

Did you know this about turmeric?

This super spice is perhaps more beneficial than any other spice you know.  It contains potent anti-inflammatory agent - curcumin - which can improve immunity, prevent childhood cancer such as leukemia as well as protect child's brain from harmful substances (e.g.heavy metals)

Also, it improves focus and concentration, when taken in AM.

It promotes good quality sleep if taken in PM.

Black pepper enhances bioavailability of curcumin ten fold!

 

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Wednesday Recipes

Good Morning Smoothie

Ingredients

1 small frozen banana

1 pear

1/2 cup organic kale or 1/2 tsp  moringa powder

1/2 cup coconut milk

1/4  tsp cinnamon

 

Directions

Blend all your ingredients in a blender for 45 seconds.

That is it! 

Super Easy. Super Fast. Super Nutritious. 

Did you know this about Moringa?

Moringa is a complete plant protein, like quinoa , spirulina or meat.  

This super food is very rich in iron, vitamin A and an excellent source of calcium.

Also, it supports brain  and cardiovascular health and protects liver from damage and toxicity. 

Adding the fact that it has a powerful anti-inflammatory properties,  this smoothie is a great way to start your and your kiddo's day. 

Greens for breakfast promise an energetic start of your beautiful day.

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Natural Veggie Stock

 

Ingredients

1 carrot

1 celery

1 garlic

1/4 small onion

2 flat leaves of Italian parsley

4 cups water

Directions

Place all your ingredients in a sauce pan (with the 4 cups of water).   Bring to a boil over high heat, than reduce the heat to low and simmer for about 30 minutes. 

Strain the stock into a container with a lid once the stock is at room temperature. 

You can refrigerate for up to 3 days or freeze for up to 3 months. 

Tips

For the red version add following ingredients: 1 tomato and 1 tsp of paprika powder.

Did you know that homemade stock is a great way to add vitamins and minerals to you baby's meals without all the sodium. 

You can also blend all the stock veggies and use as meal addition.

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Quick and Easy Protein Food

Ingredients

1 tsp tahini

1/3 cup cooked black beans

1/2 tsp nutritional yeast

Directions

Mix all the ingredients together in a bowl and your super rich protein meal is ready to go. 

Did you know this about nutritional yeast?

Nutritional yeast, also known as brewer's yeast, comes in powder, flakes or granules.

It is grown from fungi, and is actually an inactive form of yeast. It is not the same as bakers yeast so it cannot be used for baking.  

Nutritional yeast is amazing source of B vitamins, especially B6 and B12 (the later one is very important supplement  in the vegetarian and vegan diet).

Also, it has antiviral and antibacterial properties!

Combined with black beans, this super meal will bring your baby protein and vitamins while protecting from illness and supporting immune system.

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Powerful Green Milk

 

 

Ingredients

1/4 small avocado

1/4 cup spinach (organic) 

1/2 small apple (organic)

1 date

1 tsp coconut oil

1/2 cup coconut milk (or hemp milk)

1 tsp hemp hearts

Directions

Place all your ingredients in the blender. 

Blend for a 45 seconds, and it is ready to enjoy right away.

 

Tip:

remember it is always important to eat foods high in fiber like for example the date with foods that are rich in iron like spinach. 

Did you know this about hemp harts?

Hemp hart seeds are a super good protein source for your baby, very rich in iron, fiber, omega fatty acid and antioxidants.

Combined with avocado rich in fats, spinach rich in fiber and calcium and hemp milk rich in omega 3 fatty acids, this super milk is going to make your baby a super baby.

 

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Thursday Recipes

Good Digestion Raw Puree

Ingredients

2 Persimmon

2 Tbsp Papaya cubes

1 tsp extra virgin olive oil (or coconut oil)

Directions

Peel the persimmon and dice it. Add papaya dices.

Blend or just smash with a fork to make it a puree and add your oil

That is it - fresh ready to serve!

Did you know this about Persimmon?

Persimmon is a great source of vitamin A & C, beta-carotene and soluble fiber. They are very important for baby, especially if he or she is constipated. 

Adding papaya, rich in natural digestive enzymes, ensures even better absorption of these wonderful nutrients and promotes better bowel movements. 

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Easy and Delicious Puree

 

 

Ingredients

1/2 cup cooked chickpeas

1/2  cup  cooked quinoa

1/2 banana

1/2 tsp kelp powder

Directions

Soak chickpeas overnight ( or for 6-8 hrs)  to activate their enzymes

Boil them in water until cooked- soft.  (you can also use already cooked chickpeas)

Place all the ingredients in a bowl and bland with hand blender (or use food processor) 

 

Did you know this about kelp powder?

Kelp is a seaweed and it is natural source of iodine and calcium.

Since we live far away from sea, we are all  iodine depleted, therefore kelp is a great way to add iodine naturally into baby's diet. 

Kelp has anti inflammatory properties, stabilizes immune system, helps wth bone strength and development, especially for thyroid. (although, parents, make sure you do not take it yourself if you suffer from Hashimoto's thyroiditis) 

 

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Cauliflower Soup with Vegan Cheese

Ingredients

1/2 cup of cauliflower

1/2 cup natural veggie stock

1 Tbsp of nutritional yeast

5 cashews activated (soaked)

1 tsp flaxseed oil

 

Directions:

Place the cauliflower and the veggie stock in pot.  Boil them for about 5 minutes.

Add  cashews and boil for 1-2 more minutes.

In blender, blend all ingredients together and add the nutritional yeast. 

Did you know this about flaxseed oil?

Cold expressed flaxseed oil contains all the beneficial ingredients found in flex seeds, and all in easily digestible form.

Flaxseed has large amount of Omega 3 fats and also has anti-inflammatory. properties.

You must keep flaxseed oil refrigerated or frozen. 

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Delicious Sweet Juice

Ingredients

1 pear (preferably organic)

1 apple (preferably organic)

2 carrots (preferably organic)

tiny bit of turmeric root, fresh

tiny bit of ginger root, fresh

 Directions

Wash and disinfect all the ingredients

You can disinfect using mixture of water and white vinegar

Place all ingredients in a juicier and make fresh juice for your baby.

Keep the pulp - may mix with quinoa flakes or gluten free oats, add pinch of cinnamon and use as super snack. 

Did you know this about Ginger?

Gingerol is main active ingredient in ginger and it has many medicinal properties. 

Except having anti inflammatory and antioxidant properties, it also helps with digestion, relieves  from nausea and muscle aches, inhibits bacterial growth (antibacterial properties- protects from teeth cavities, gingivitis)  and has antiviral activity ( against RSV virus, Common cold virus, to name a few) 

It has mildly bitter taste so use it sparingly when you start introducing it to your baby's diet.

 

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Friday Recipes

Pear Ginger Pudding

Ingredients:

1/4  cup plain goat kefir

1/4  cup cooked quinoa

1/2 cup pear puree

1 tsp chia seeds

1/4  tsp ground ginger or ground cinnamon

 

Directions:

In a medium bowl, stir together yogurt, ground oatmeal, 1/2 cup of pear pure, and ginger or cinnamon.

Spoon into 2-cup container or jar with a lid.

Cover and refrigerate overnight (or up to 2 days). Oatmeal is ready to eat cold the next morning. 

Tips:

You can add your baby's favorite milk to thin the oatmeal.

This breakfast is handy when you are busy and on the go, because it is all ready in your fridge. 

Did you know this about goat milk kefir?

Goat milk kefir is carefully cultured with more than 10 live active cultures.  It is very good source of calcium and protein. Also, it's not irritant to digestive system because it does not contain cow's milk protein present in cow's milk (that can cause multiple issues like eczema, anemia, constipation etc). 

 

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Vegetarian Cheese

Ingredients

1/2 cup  Left over pulp from sesame milk

1 large garlic clove

1/2  tsp ground parsley

1 tsp natural lemon juice

2 tsp extra virgin olive oil

1 tsp nutritional yeast

 

Directions:

Place all ingredients in a bowl .

Mix with a hand blender until all make one homogenous mass.

Refrigerate  for at least 5 hours to intensify the flavor. 

You can mix this vegetarian cheese with beans or cereal and have a delicious complete meal.

Also your baby can dip cucumber, soft cooked carrots or cute little fingers in it.

Did you know this about sesame cheese?

Sesame cheese is an ideal intestinal regulator due to its high content of fiber. 

Due to its high iron and calcium content, it also improves baby's health and prevents anemia.

This little sesame seed is so rich in trace minerals like: manganese (blood sugar regulation, immune system support) , copper (bone, nerve, skin and joint health), phosphorus (cell growth, blood clotting function)   and zinc (immune health, stress resilience).

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Broccoli Goat Cheese Muffins

Ingredients:

3 eggs

2 Tbsp coconut oil, melted

2 Tbsp coconut milk

1/4 tsp onion powder

1/4 tsp garlic powder

3 tsp sifted coconut flour

3/4 cup broccoli, finely chopped

3/4 cup sharp goat cheese, shredded

 

Directions:

Blend together eggs, coconut oil, coconut milk, onion powder and garlic powder. 

Whisk in coconut flour until there are no lumps remaining. Fold in broccoli and 1/2 cup cheese. 

Fill muffin cups greased with coconut oil.

Sprinkle tops of muffins with the remaining 1/4 cup of cheese.

Bake at 400 F for 15 minutes.

Did you know this about garlic?

Garlic is a natural antibiotic and also protects against digestive problems, heart disease and cancer.

It has been used as herb and medicine for thousands of years,

Allicin is the main compound responsible for garlic distinctive smell but also for many medicinal properties.

Daily garlic consumption reduced number of colds by 63% compared to placebo group, and reduced length of cold symptoms by 70%, from 5 days in placebo to 1.5 days in garlic group.

 

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Sesame Milk

Ingredients

 4 Tbsp white sesame seed

3 cups (800ml)  purified water

1 soaked date

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Directions

Activate sesame seeds by soaking them in water for 4hrs (preferably over night), than toss the soaking water and rinse thoroughly.

Blend sesame seeds and date  with half of your water for 1 min, than keep adding the rest of the water until desired consistency reached.

Strain this mixture using nut milk bag (or silk stocking ) and store it in a glass jar in refrigerator. 

Tips:

Preferably use your sesame milk within two days and always shake before drinking.

Did you know this about sesame seeds?

Sesame milk is excellent source of calcium (higher content than cows milk). It is ideal supplement in pregnant and breast feeding women, as well as for anyone looking for an alternative to cows milk. 

It helps with teeth and bone development of your loved little ones.

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Saturday Recipes

Iron Juice

Ingredients

1/3 cup  fresh beets

1/2 cup spinach (preferable organic)

1 orange

1 carrot

 

Directions

Wash and disinfect all your ingredients (may use water and white vinegar solution)

Peal your orange and place spinach, beets , orange and carrot in a juicer. Juice it and serve fresh.

 

Did you know you need vitamin C to absorb Iron?

Iron is hard to absorb. The enhancement of iron absorption from vegetable meals is directly proportional to the quantity of ascorbic acid ( aka vit C ) present.

This Iron rich juice provides your baby with an excellent source of iron coming from beets and spinach,  vitamin C (from orange ) and vitamin A (carrot) .

Tip: 

You may also serve it by spoon to prevent cavities. Add clove oil drops for additional dental caries prevention. 

 

 

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Juice Pulp Cookies

Ingredients

1 cup of pulp

(pulp is what is left in juicer after juicing - use delicious sweet juice recipe)

1/2 cup dates (soaked for about 2 hours)

1 cup cooked white beans

1/2 cup organic shredded coconut (unsweetened)

2 tsp of avocado oil

 

Directions

Place all the ingredients in a bowl and blend with hand blender until all mixed together. 

Make your cookies the size and shape you please, place on oiled pan (or use non bleached parchment paper).

Bake for about 50 minutes at low heat (275 - 300 F)

Did you know this about your juice pup cookies?

They are rich in protein coming from beans and full of precious fruit fiber which improves digestion and bowel movement.

Low heat baking will not destroy vitamin C, so these cookies are also great to improve your baby's immune system.

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Beets and Purple Potato

Ingredients:

1 bunch baby beets

(about 1/2 lb,  trimmed and scrubbed)

1 purple sweet potato, scrubbed

1 tsp olive oil

 

Directions:

Preheat oven to 375 F.

Place your purple sweet potatoes and the beets in a small baking dish and bake in the oven till very tender (50-60 min)

Peel the beets and purple sweet potato, cut into chucks, discarding the skins and puree in blender adding 1/2 Tbsp of olive oil.

Transfer into a separate bowl and serve.

 

Did you know this about Purple Sweet Potato?

It is an excellent source of copper, B6 vitamin and dietary fiber. Also it helps regulate blood sugar levels and has significant antibacterial and anti fungal properties.

Paired with beets, this meal is a real iron and vitamin bomb. Sweet, yummy and somewhat earthy taste, and amazing purple color, makes this bowl of goodness stimulating to your baby's eyes and digestive system.

purple sweet potato

 

Juice with no Juicer

Ingredients

1/2 cup purified water

or 1/2 cup coconut water

6 drops chlorophyll concentrate

 

   

Directions

Super easy!

Just pour it in a cup or bottle and stir a bit. 

 

Did you know this about Chlorophyll?

Chlorophyll is extracted plant blood.  It helps oxygenize your red blood cells and provides iron to your body tissues.  Also it encourages body to get rid of toxins and improves sleep.

Tip

Chlorophyll is very helpful for breastfeeding moms - balances hormones and helps with milk production.

Beyond-Green-Juice-10-Reasons-You-Should-Drink-Liquid-Chlorophyll-MainPhoto

 Sunday Recipes

Good Morning Cereal 

Ingredients

1/2 cup (4oz) cooked Amaranth (follow Quinoa recipe)

1/2 cup mashed papaya

1/2 tsp ground flax seed

may add cinnamon for flavor

 

Directions

Cook your amaranth.

Mix all ingredients together.

Serve cold.

 

Did you know this about papaya?

Papaya contains papain, an enzyme that breaks down protein and aids digestion (improving indigestion).  It is rich in vitamin C and beta-carotene.

Papaya is also high in insoluble fiber, which is important for normal bowel function.

Tip:

Refrigerate for up to 3 days or freeze for up to 3 months.

Breastmilk or coconut milk is a great option instead of milk to thin the cereal if needed.

 

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Baby Protein Balls

Ingredients

4 Tbsp ground popped amaranth

1/2 cup baked Japanese sweet potato

1 Tbsp tahini butter

2 Tbsp grated coconut (unsweetened)

 

Directions

Bake Japanese sweet potato at 450 F (200C) for 40 minutes. Once baked let it cool down, than remove the skin. 

Smash it with a fork and mix in remaining ingredients.

Knead until it becomes a dough like mass, than roll into big balls (size easy for your baby to grasp)

 

Did you know this about Amaranth?

The protein in amaranth is more digestible than other seeds and grains and has been compared to the digestibility of milk protein. It has a good amount of lysine which helps the body absorb calcium, build muscle, and produce energy.

To pop it: same as popcorn- place in heated pot, cover with lid and shake until it pops.

Tip:

To save time bake other vegetables together with sweet potato (eg carrots, beets, or butter squash) so they are ready for other recipes.

 

 

 

 

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Butternut Squash

Ingredients

1 butternut squash

pinch cinnamon

 

Directions

Cut squash into chucks (with skin)

Steam until tender.

Scrape the squash meat from the skin and mash or puree (use blender or food processor.)

May add pinch of cinnamon.

 Did you know this about the butternut squash?

Butternut squash is one of the best sources of health boosting carotenes (which improve skin quality) and calcium, iron, magnesium ( essential minerals which strengthen your baby's bones)

Squash seeds are also packed with nutrients.

To prepare: Wash them thoroughly and dry, either naturally or spread on baking sheet, sprinkle with olive oil, and roast for 5 minutes at a low temperature.

They make a very nutritious snack. For baby, you may need to blend them.

Tip:

Instead of butternut squash , you may use sweet potato, carrots,  beets etc.

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Coconut Milk

Ingredients

1/2 cup  grated coconut  (natural without sugar)

3 cups (800ml) purified water

1 date to sweeten (optional)

 

Directions

Soak the coconut for 20 min

Blend it with 2 cups of water x 1 minute than slowly add the rest of your water until desired consistency achieved. Strain your coconut milk using nut back or silk stocking. May add date and blend once more. 

 

Did you know this about Coconut?

It is an excellent source of calcium improving development of bones, joints and muscles. It is ideal nutrition for a growing child.

Tip:

Preferably drink within two days and always shake before drinking

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Superfoods For Your Pantry

 

Amaranth

Almond butter

Avocado Oil

Beans

Chia seeds

Clove Oil

Chick Peas

Chlorella

Chlorophyll

Coconut Oil

Dates (Medjool)

Flax Seeds

Flax Seed Oil

Kelp Powder

 

 

 

 

Large herb and spice sampler in wooden bowls and loose over oak wood background.

 

Lentils

Moringa

Nutritional Yeast

Oats (steel cut GF)

Olive oil

Quinoa

Salmon (BPA free,  wild caught)

Sardines (BPA free, wild caught)

Sesame Seeds

Spirulina

Tahini

Turmeric Powder

Vanila (madagascar)