Constipated?

If you or your baby hasn't had a BM in a day or two, try CASTOR OIL PACKS. Castor oil is derived from the castor bean. Internally, it can be toxic. But applied externally to the abdomen, it can work wonders on the bowels! Also, a great sleep aid. You'll notice your baby will TRULY sleep like a baby! And good for you too- helps detoxify the liver and decrease inflammation in the body.
Supplies:
-Castor oil (sold at any health food store for around $5)
-old towel
-hot water bottle (for adult use only)

For children (I started this with Cece when she was just an infant):
-After a warm bath, apply a small amount (pea-dime size) on your child's abdomen and gently massage it into their skin.
-The oil will get your child's clothes oily so dress him/her in old pjs.
-Best done before bed. Repeat until BMs are regular.

For adults:
-Apply small amount of castor oil on your abdomen and massage into skin. You can target the liver (upper right quadrant of abdomen) to aid detoxification.
-Cover abdomen with old towel.
-Fill hot water bottle with warm water. You can also use an electric blanket. The heat increases absorption.
-Do this for 30 minutes before bed.

This is a gentle yet effective way to move the bowels and to enhance yours or your child's sleep!

Refried Beans

Refried Beans are a great source of protein. You can give them to your child right out of the can (perfect texture for he/she to feed self) or you can make your own. Canned refried beans are often very salty so by making your own, you can control the salt content. Here is a delicious recipe for hearty refried beans.

Ingredients:
-2 tbsps. grapeseed or coconut oil
-1 large onion, finely chopped
-2 cloves of garlic, minced or pressed
-2 tsps. cumin
-1/2 tsp chili powder
-2.5 cups dry pinto beans
-3 quarts water
-1/4 cup water

1. Put beans in a large pot and cover with about 3 quarts of water (so that beans are covered approx. with 3 inches of water).
2. Bring to a boil and then let simmer until beans are soft.
3. Strain the beans from the water.
4. In a skillet, combine oil, onion and garlic. Cook until onion is translucent.
5. Add the beans to the skillet along with 1/4 cup water. Mash until beans are a rough puree. You may need to add more water.
6. Season with salt and pepper, chili powder and cumin.

Enjoy!

Nut 'n' Curry Hummus

If you like hummus, here is an interesting twist on the delicious chickpea spread. It has almond butter and curry powder in it to give it a creamy texture and an Indian flavor. When served with rice crackers, this is a perfect appetizer for entertaining. Or spread it on sandwiches for lunch.

Ingredients:
-3 cups cooked garbanzo beans (if using cans, that's 2 cans)
-1/4 cup water
-1/2 cup tahini
-3 garlic cloves, minced or pressed
-1/4 cup plus 1 tbsp lemon juice
-1/2-1 tsp salt
-1/2 cup almond butter
-2 tsps curry powder
-paprika for garnish

Blend all ingredients in a food processor or blender. You may need to add a little extra water if it needs more moisture.

Source: Anti-Inflammatory cookbook

Wheat Free Oatmeal Chocolate Chip Cookies

These cookies are wheat-free and refined sugar-free and include banana in them for added taste and moisture. They only take 10 minutes to prepare and you likely already have all the ingredients in your kitchen.

Ingredients:
- 1 cup oat flour (put 1 cup oats in your food processor/blender to make oat flour)
-1 cup old-fashioned rolled oats
-1/2 tsp. baking powder
-1/3 tsp. baking soda
-1/2 tsp. salt
-1/2 cup honey
-1/3 cup oil or butter (I use melted coconut oil)
-1/3 cup plain soy milk (or coconut or almond milk)
-1/2 tsp vanilla extract
-1 ripe banana, cut into small pieces
-1 egg
-1/4 cup chopped walnuts or other favorite nut
-1/3 cup chocolate chips
*I like to add a little unsweetened shredded coconut.

1. Preheat oven to 350 F. Combine first 5 ingredients in a bowl. Whisk together honey, oil, milk, egg, banana and vanilla in a separate bowl. Add wet mixture to dry ingredients; stir to combine. Fold in walnuts and chocolate chips.
2. Oil pan. Scoop dough onto pan. Bake for 10-15 minutes.

Cajun Skillet Beans

This recipe is fast (cooks in 20 minutes), easy, and quite delectable! It has mustard and honey in it, giving it a unique sweet and savory taste. Perfect for the whole family. Great for toddlers as a finger food. Double the recipe and freeze for a quick and easy meal later in the week.

Ingredients:
-1 medium onion, chopped
-3 garlic gloves, minced or presed
-2 tbsps. vegetable oil (I prefer to use grapeseed oil or coconut oil)
-5 celery stalks, chopped
-1 cup frozen corn
-1 cup frozen spinach (or 3 cups fresh)
-1 tsp thyme
-1 tbsp basil
-1 tbsp oregano
-1/4 tsp black pepper
-pinch of cayenne and salt
-1 can tomatoes
-1 tbsp honey or molasses (more or less)
-1 tbsp dijon mustard (more or less)
-4 cups cooked black-eyed peas (two 10-ounce frozen packages or two 16-ounce cans, drained)

In a heavy saucepan or skillet, saute the onions and garlic in the oil on medium heat. Chop the celery and bell peppers, and add them to the pan. Continue to saute for about 5 minutes, stirring occassionally. Add the thyme, basil, oregano, black pepper, cayenne, and salt. Cove and cook for 5 minutes or until the onions are golden, stirring once or twice. Add the tomatoes, honey or molasses, and mustard, and simmer for 5 minutes. Add the beans, cover, and stir occasionally until thoroughly heated. Canned beans will be hot in less than 10 minutes, but frozen beans need to simmer for 15 to 20 minutes.

Top with cilantro or grated goat cheese if you like! Also, try sprinkling on some nutritional yeast (see post on nutritional yeast). Serve with cornbread muffins.

NUTRITIONAL YEAST

Nutritional yeast is a perfect addition to soups, veggies, potatoes, scrambled eggs, tofu, beans, casseroles, and whole grains. You name it. The possibilities are endless!

It is an inactive yeast so it is not going to make your bread rise (no active enzymes). But it will give you and your child an extra boost of energy, for its an excellent vegetarian source of vitamin B12. It is also rich in protein! It is yellow in color and is tremendously delicious- has a nutty and cheesy flavor. You can find it in the bulk food section of your grocery store. It comes in a flake or powder form. Think of it as a parmesan cheese substitute.

Although you and your family may be eating a well balanced diet, it is often difficult to get al the vitamins and minerals that your bodies need. This is an excellent way to get those vitamins in a non-pill, food-like form.

Warming Socks- ideal remedy for colds and coughs

Warming socks (or wet socks) are like natural tylenol decreasing fevers, inflammation, and congestion. You can do this starting when your baby is a newborn.

Indications: Sore throat or any inflammation or infection of the throat, neck pain, ear infections, headaches, migraines, nasal congestion, upper respiratory infections, coughs bronchitis, and sinus infections

How does it work? This treatment acts to reflexively increase circulation and decrease congestion in the upper respiratory tract, head, and throat. It has a sedating action and will help your child sleep much better during the treatment. This treatment is also effective for pain relief and increases the healing response during acute infections. The wet sock treatment is best if repeated for three nights in a row.

What you will need:
-1 pair white cotton socks
-1 pair thick wool socks
-Towel
-Warm bath or warm foot bath

Directions:
1. Take a pair of cotton socks and soak them completely with cold water. Be sure to wring the socks out thoroughly so they do not drip.
2. Warm your feet first. This is very important as the treatment will not be as effective and could be harmful if your feet are not warmed first. Warming can be accomplished by soaking your feet in warm water for at least 5-10 minutes or taking a warm bath.
3. Dry off feet and body with a dry towel.
4. Place cold wet socks on feet. Cover with thick wool socks. Go directly to bed. Avoid getting chilled.
5. Keep the socks on overnight. You will find that the wet cotton socks will be dry in the morning.

This treatment is not just for kids. Try it on yourself or other family members when feeling run down. It works wonders! I have been doing this warming sock treatment on Cece ever since she was an infant. I have found no reason to give her antibiotics or over the counter medicines thus far!

Chocolate Mousse of the Gods

Are you looking for a desert for your little one's birthday and would prefer not to load him/her with a bolus of sugar, wheat, and dairy? Here is a delicious vegan, raw chocolate mousse made from avocados! yep, thats right, I said avocado, but no one will be able to tell! it's deceptively delicious!

INGREDIENTS

• 3 avocados
• 1/2-cup maple syrup
  or 1-1/4 cup soft dates (as an alternative sweetener)
• 1-tablespoon non-alcohol vanilla extract
• 1-1/2 tablespoon cold-pressed coconut butter or olive oil
  
• 3/4-cup raw carob powder
• 4 tablespoons organic cocoa powder
  If raw carob is not available, use a total of 2/3-cup coca (as cocoa has a much stronger flavor than carob), adding more to taste
• 1-pint raspberries or sliced strawberries
• Fresh mint leaves(optional)

TECHNIQUE

1. If you are using dates: pit the dates and cover with fresh water to soften for 5-15 minutes
2. In a food processor: Blend avocados (scooped out of the skin without the pit!), with sweet ingredients, vanilla and coconut butter or olive oil until smooth
3. Spoon in carob and cocoa powder and blend until creamy
4. Layer with fresh berries.

CRUMBLE CRUST

• 1/2 cup almonds, soaked in fresh water for 8 hours
• 3/4-cup pecans
• 3/4-cup walnuts
• 4-6 soft dates, pitted
• 2 tablespoons maple syrup or raw honey
• 2 teaspoons cinnamon
• pinch sundried sea salt

TECHNIQUE

In a food processor:

Chop nuts into a fine meal.

Add dates and maple or honey and chop until well mixed.

Add cinnamon and a pinch of salt.

The texture should be crumbly and sticky.
Press evenly into a pie plate.

Sliced strawberries or bananas can be layered into bottom of the piecrust.

Spread the Chocolate of the Gods Mousse evenly into the pie crust and generously top with fresh berries.











Cece devouring the chocolate mousse on her first birthday.

Winter Squash-mmm so good!

Squash is packed full of nutrients, most notably beta carotene, vitamin C, potassium, folic acid, fiber, and manganese. Beta carotenes help protect your child from the damaging effects of the sun. They also help fight against cancer, heart disease, and cataracts.

In addition to the health benefits of squash, your little one is sure to devour it when prepared right. The flesh is sweet and creamy. My favorites are Butternut, Acorn, Spaghetti, and Delicatta.

To prepare, cut the squash in half and discard the seeds. Place flesh-side down in a glass casserole dish with about 1/2 inch of water in it. Cook at 350 F for about 25 minutes (until you can poke a fork through the skin). When it is cool enough to handle, scoop the flesh out into a bowl. Add a tablespoon of coconut oil or butter* and salt and pepper. Here are some ideas for seasoning:

-Add curry, tumeric, or garam marsala for an Indian twist
-Add cinnamon, nutmeg, and a pinch of brown sugar, honey, or agave to sweeten

For an alternative to pasta, try spaghetti squash. Cook the same as above. When it is done, take a fork and "rake" the squash threads into a bowl. Add chopped spinach and marinara sauce. Pesto is DIVINE on spaghetti squash. The whole family will love it!!

*It is important to note that the beta carotene in squash is fat soluble so in order to absorb it, you must pair it with a fat. So don't skimp on the coconut oil/butter (1-2 tbsps).

10 SUPER FOODS for your child

Here are some foods that your child should be getting on a regular basis to ensure optimal health and wellness. These foods support a healthy immune system; promote brain development; prevent chronic, degenerative diseases; and best of all, they will satisfy your little one's taste buds. Its best to buy organic!!

1. Blueberries- I buy frozen, organic blueberries and throw them in Cece's morning oatmeal or goat yogurt. If your child is not eating grains or dairy yet (ideally, wait to introduce these foods until he/she is 12 months), you can give them to him/her by themselves as finger foods. You can puree them with applesauce for a tasty, nutrient-packed pureed baby food.

2. Avocados- Make a guacamole with avocados, lemon, a pinch of cumin and salt and pepper. This is a great baby food (starting at 6 months) that will support your child's growing brain! See my post on "Chocolate Mousse of the Gods" for a decilious desert using avocados.

3. Sweet Potatoes- This was Cece's first solid food. Simply throw a sweet potato in the oven (350 F) for 30 minutes or until sweet potato is tender inside. Cut open and spoon out the flesh in a food processor. Add as much breastmilk as needed to get a good consistency. As a finger food, dice them, drizzle with grapeseed oil, season, and roast in the oven for 30 minutes. Great for the immune system.

4. Ground Flaxseeds- (appropriate at 10-12 months)- Sprinkle on mixed vegetables, baked goods, smoothies, oatmeal, or yogurt (of the goat variety of course!). See post on Seeds!

5. Spinach- Steam spinach on the stove top with a little bit of water. Mix with egg yolk (see below) or applesauce. You can also add fresh spinach to any soups

6. Egg Yolk- The yolk is packed full of iron and B vitamins. The white is highly allergenic and should not be introduced until your child is after 12 months to avoid allergies. I like to hard boil eggs (do 5 at a time to save yourself some time!). Once the eggs are boiled, throw the yolk in with a pan full of steamed spinach. Mix until smooth consistency. One of Cece's favs!

7. Tahini- See post on tahini for recipes and health benefits.

8. Quinoa- This grain is a complete protein! It is readily available at any grocery store-look in the natural foods section. It is a great substitute for rice or pasta.

9. Pomegranite- Ideal finger food!!

10. Coconuts- No part is off limits- use the beef, oil, and milk. Cook with the oil (see post on oils), and use the coconut milk in curries.

Give your child the SEED of health

Ground seeds are an excellent way to pack vital nutrients into your little one (starting around 10-12 months). Try adding ground flax, pumpkin, and sunflower seeds to your child's (and yours!) morning oatmeal. Or sprinkle them in smoothies. You can always add a couple tablespoons to your favorite baked goods too, like blueberry muffins with added flax. Your child will have no idea, I promise you! Add to soups and vegetable medleys. The possibilities are endless!

You can buy pre-ground flax seeds, but its best to buy them fresh and then ground them yourself. Flax seeds can go rancid very easily (the particular omega-3 fatty acids are very fragile). To grind them yourself, just throw some in a coffee grinder. Store in a glass jar and store in the freezer.* But if you do not have time to grind them yourself, buying pre-ground seeds are better than no seeds at all.

Always buy RAW nuts and seeds. When nuts and seeds are roasted, they are exposed to very high temperatures, thus breaking down the fragile mono and poly-unsaturated fatty acids. this leads to free radical formation. Free radicals cause damage to cells, particularly DNA.

Health Benefits of Flax Seeds
-High in Omega-3 fatty acids--> great for nourishing your child's growing brain and prevention of chronic diseases
-High in fiber--> helps with constipation or sluggish bowels, also lowers cholesterol and stabilizes blood sugar (great for the whole family)
-Rich in Phytochemicals--> antioxidant effect, boost the immune system, anti-inflammatory, antiviral, antibacterial, and cellular repair.

Health Benefits of Pumpkin Seeds
-Excellent source of Zinc--> supports a healthy immune system and skin health
-High in Omega-3 fatty acids
-Great source of Magnesium--> so many Americans are Magnesium-deficient. Supports healthy cardiovascualr system. Also a natural relaxant!

Health Benefits of Sunflower Seeds
-Good source of Omega-6 fatty acids
-High in Vitamin E--> will give your child's skin radiance
-High in Selenium and Copper--> prevention of chronic disease
-Good source of Zinc--> supports healthy immune system and skin health

**It's a good idea to store all nuts and seeds in your freezer. The fats are very fragile!

Finger Foods

If you are trying to avoid wheat or gluten for the first 1-2 years of life or if you are just trying to minimize the amount your toddler eats, you may be wondering, "What finger foods am I going to feed my child without crackers and cheerios?"

Have no fear. There are plenty of options to keep a hungry toddler satisfied.

-Brown Rice Cakes either by themselves or topped with tahini
-Freeze dried fruits (I love these! They provide the crunch that your child wants and are still as nutritious as fresh fruit). You can typically find freeze dried blueberries, bananas, peas, strawberries, and apple at your local health food store.
-Raisins
-Olives (Cece's fav), diced
-Avocado, diced
-Toasted Seaweed sheets (yes I am talking about the stuff that your roll sushi with!) Your toddler has likely tried to eat paper. This is like eating paper...only better!
-Peas. Always keep a bag of organic frozen peas around.
-Diced Sweet Potatoes. I like to cut them up (leave the skins on), drizzle with grapeseed oil, season with any herbs, and roast for 35 mins at 350 F. Make 4-5 potatoes at a time and put them in individual containers for a fast and easy snack!

Tasty Tahini Treats

Tahini is a delicious spread made from ground sesame seeds. It is often added to hummus and other mediterranean dips. It is packed full of Calcium (who says you can only get calcium from milk?!), Copper, and Magnesium. Tahini is also full of phytosterols, which are believed to reduce blood levels of cholesterol, enhance the immune response and decrease the risk of certain cancers.

Tahini can be used as a substitute for peanut butter. Because peanuts are highly allergenic, it is recommended that you do not introduce peanut butter into your child's diet until he/she is 2-3 years old.

Spread tahini on a brown rice cake or spoon it straight out of the jar for a protein-packed snack. Your little one may be a bit weary at first, but will soon learn to love it!! Also a great salad dressing (see below).

Recipes:

Tahini Balls
• Soak any dried fruit and nuts/seeds for about 8 hours – almonds, walnuts, sunflower seeds, pumpkin seeds, dried apricots, raisins, dried cranberries – chop roughly in a blender or food processor (about 3 cups)
• Add in half a jar of tahini and mix well

If the consistency is too wet, add in some almond meal or ground flax so that they hold together better.

Roll into balls and then roll in organic unsweetened coconut flakes or puffed rice (broken rice cakes work well). Freeze.

This will make quite a few tahini balls. Throw them in a tupperware for a healthy snack or a sweet treat on the go.

Tahini Almond Butter Cookies
These are delicious! Reminscent of peanut butter cookies, but made with healthy nut and seed butters!
Ingredients:
-2.5 cups oat flour (I make my own by tossing it in the food processor)
-1/2 tsp baking powder
-3/4 tsp sea salt
-1/2 cup tahini
-1/2 cup almond butter
-1 tsp vanilla
-1/2cup brown rice syrup
-1/4 cup honey
-1/4 cup real maple syrup

1. Preheat oven to 350 F. In a small bowl, mix together all of the dry ingredients and set aside. With an electric mixer, blend the two butters together until smooth. If they become so thick that the mixed has trouble moving through them, add water, 1 tbsp at a time, but no more than 4 tbsps.
2. Add the remaining wet ingredients, and beat on low until blended.
3. Add the dry ingredients all at once, and beat together until well blended.
4. Drop by tablespoonfuls onto an oiled baking sheet. Bake until the cookies are lightly brown. 10-12 minutes.
Makes about 24 cookies.

Source: Anti-Inflammatory Cookbook

Tahini Salad Dressing
Mix tahini with a little rice vinegar or white wine vinegar. Add lemon, ground pepper, and a bit of water for a tasty way to dress your greens!

Introduction of Solid Foods

For the first 6 months of life breast milk is the only food required by most infants. Premature infants normally thrive on breast milk as it provides essential antibodies that protect their immune function and nutrients that optimize growth. A nursing mother just needs to be sure her nutritional needs are being adequately met. Generally, an additional 500 calories daily should be added to the diet to meet the demands of lactation.1

Until approximately 6 months of age, a baby’s digestive tract is not able to adequately digest most foods. The introduction of foods too early may induce food allergies or food sensitivities. Furthermore, it has been conclusively demonstrated in a Finnish study that prolonged exclusive breastfeeding will significantly reduce the incidence of food allergy and intolerance, even in families with a strong tendency to allergy.

Conditions that commonly result from food allergies/sensitivities include upper respiratory infections, ear infections and gastroenteritis. A baby is usually ready for solid foods when s/he is able to sit up and is able to push food away. New foods should be introduced one at a time for a week to see if there is any reactivity.

Symptoms that may indicate reactivity to a food include:


 Rash around mouth or anus
 Hyperactivity or lethargy
 Runny nose
 Skin reactions (hives)
 Infection
 Change in drawings-less realistic
 Diarrhea or mucus in stool
 Constipation
 Allergic shiners (dark circles under eyes)
 Dyslexia
 Redness of face, cheeks
 Ear infections


The following schedule for introducing solid foods to a breast fed infant has been compiled from numerous naturopathic physicians who work extensively with infants and children. Most physicians suggest avoiding common allergens such as cow’s milk, wheat, oranges, eggs, and chocolate early in the introductory phase (up to the first year). It is best to introduce one new food at a time while watching for reactions, i.e. sneezing, runny nose, rash around the mouth, anus or urethra, a change in stool or personality.

It is recommended that vegetables be introduced before fruits, so that infants don’t come to expect sweets at their meals. Non-allergic foods should be rotated every five to six days to minimize sensitization that may occur when the same foods are eaten once or twice daily for five to seven consecutive days.

Schedule for Introducing Solid Foods

6-9 months: Hypoallergenic pureed, mashed foods containing iron; 1-2 Tbs./day. The fruits may be too sweet to introduce at 6 months and are better at 7 ½ to 9 months.

Carrots Blackberries Prunes
Squash Broccoli Cherries
Yam Apricots Banana
Cauliflower Jerusalem Artichoke Grapes
Sprouts (blended in water) Kiwi Peaches
Pears Beets Applesauce

9 months: Food high in zinc and good for immune system; 2-4 Tbs./day. The oatmeal, lima beans, and millet may be difficult to digest.

Sweet Potato Cabbage Oatmeal
Papaya Blueberries Lima Beans
String Beans Nectarines Potato
Black Strap Molasses Split Pea Soup Millet
Mashed Potato Artichoke Apples
Peas Basmati Rice

12 months: Foods high in zinc and bulk; 4-10 Tbs./day.

Acorn Squash Barley Chard
Tofu Yogurt Parsnips
Asparagus Avocado Egg Yolk
Goats Milk-Fresh Brown Rice Onions
Garlic Spirulina Honey

18 months: Foods high in B vitamins and calcium; allow infant to eat amount desired

Tahini Lamb Salad greens
Kelp Eggplant Rye
Beets and Greens Chicken Rutabaga
Beans Fish Buckwheat

21 months: Foods high in protein to support growth

Eggs Almond Butter Turkey
Walnuts Cornish Hen Beef Liver
Cashew Butter Pineapple Wheat
Brewer’s Yeast Oranges Lentils

2-3 years old:

Sunflower Seeds Corn Lentils
Soy products, soy milk,etc Clams Peanut Butter

4 years old:
Milk products Cottage Cheese Yogurt

Source: NCNM Food Introduction Pt Handout

Don't be afraid to spice it up!

Kids have a blank slate as far as their palates go. Once they start eating solids (at around 6 mos), adding spices to their food is a must! Gradually work in more spices- start out with the more mild ones (garlic, dried oregano, dried basil) and work up to the more intense flavors, such as tumeric, ginger, paprika, cumin, and thyme. Cece (14 months) loves spices, especially tumeric and ginger! The more seasoning and flavor the food has the better (this applies to most culinary herbs except for cayenne!). If you want your child to have an ethnically diverse, broad spectrum palate, introduce the spices early.

Here are some health benefits of my favorite herbs to cook with:

Tumeric
This is the yellow spice in curry powders. It is widely used in India, and is often attributed as being the reason why the incidence of Alzheimers is so much lower there. It is anti-inflammatory and is good for chronic conditions, like Diabetes, heart Disease, Alzheimers, Rheumatoid Arthritis, and Acne. In addition to chronic diseases, it is also an excellent remedy for acute conditions, like musculoskeletal complaints (ie. sprained ankle). Mix 1-2 tablespoons in some water for a "natural aspirin." Cook with tumeric, sprinkling it in your curries, rice salads, potato salads, and bean dishes.

Ginger
Like tumeric, ginger is also anti-inflammatory. It is also soothing to an upset tummy. You can make ginger tea as a digestive aid from fresh cut ginger steeped in hot water. It is also anti-microbial so it is good for when you or your little one is coming down with a cold. In addition to the immune benefits, ginger is also very beneficial to the heart and cardiovascular system. Add ginger to stir-fries, lentil soup, and casseroles.

Thyme
Thyme is anti-microbial. Great for drying up mucus in the upper respiratory system. Caution to breastfeeding moms: Too much thyme has the potential to dry up your milk, due to its astringent/drying affects.

Garlic
Garlic is also anti-microbial so it is great for the immune system. Also good for the heart and for the prevention and/or treatment of allergies. Raw garlic is best, but I realize that this is not very feasible with kids. Try roasting whole bulbs of garlic in the oven (350 F) for 25-30 minutes (until the cloves are soft and mushy). This cuts the intensity of garlic and increases its sweetness. Use as a spread on your favorite whole grain bread or as a topping for pizza. Cece loves whole cloves of roasted garlic! Your child will too! *Caution: If you find that your child (or you for that matter) has gas, bloating, or an upset stomach after eating garlic (or onions), that means that they are unable to digest the Sulphur compounds in garlic properly.

Remember, starting to use spices now, at an early age, will influence your child's tastes later on so that he/she will be an adventurous and healthy eater! Nobody likes a picky eater!

The Best Oils to Cook With

All oils are not created equally. While olive oil is rich in monounsaturated fatty acids (translation= HEALTHY!), it should be reserved for salads and other cold food items. Olive oil does not have a high smoke point, meaning it does not take much heat for it to begin to smoke. The smoke point generally refers to the temperature at which a cooking fat or oil begins to break down to glycerol and free fatty acids. The smoke point also marks the beginning of both flavor and nutritional degradation. When an oil begins to smoke, that leads to free radical formation...not good!

So which oils have a HIGH smoke point (thus making them appropriate for cooking)?

Grapeseed oil
Grapeseed oil has a smoke point of 420 F (vs. Olive oil's smoke point of 210 F). It is high in anti-oxidants Vitamins C and E and is a great source of both mono and polyunsaturated fatty acids.

Coconut oil
Coconut oil has a smoke point of 350 F. It is high in saturated fatty acids (don't panic- they are of the Medium chain variety) and a good source of Vitamin E. Coconut oil promotes heart and immune system health. It is also good for the skin when used both internally and externally (can be used to soothe dry or cracked skin).

*Remember to avoid partially hydrogenated fats (code word for TRANS FAT). This type of fat is found in most commercially processed cookies, crackers, and other baked goods.

Beans, Beans, Beans

Beans are rich in essential vitamins and minerals, fiber, and when paired with rice or another whole grain, they are considered a complete protein. They are great finger foods by themselves and also make delicious meals.

I prefer to buy them dry and then soak them overnight. This eliminates exposure to Aluminum and the harmful chemical, BPA, from the can. After soaking, boil them for approx. 30 minutes until they are tender. This is true for all beans except for lentils and split peas. These beans do NOT require soaking- bonus for when you are in a time crunch or just forgot to soak 'em.

Here are some of Cece's (and mine!) favorite bean recipes. You can double any of these recipes and freeze them for later.

Lentils
Sweet Potato and Coconut Dahl
Ingredients:
-1 lb. sweet potatoes, cut into 1/2 inch cubes (I leave the skins on for added fiber)
-1 cup dry lentils
-1 14 oz. can coconut milk
-2 cups water
-1 tsp grated fresh ginger root
-1 tsp. ground cinnamon
-1 tsp. tumeric
-salt and pepper

1. Put the sweet potatoes into a saucepan with the lentils, coconut milk, and water. Bring to a boil, then leave to cook gently, uncovered, for 15-20 minutes, until the sweet potato is tender and the mixture looks thick.
2. Stir in the ginger, cinnamon, tumeric, and salt and pepper. Then cook gently for a few more minutes to blend in the flavors. Can serve by itself or over rice.

*Note that the spices are added after the lentils are tender- if you add them at the beginning, they can prevent the lentils from becoming tender!

Adzuki Beans
These beans are popular in Japan and are revered as being one of the healthiest beans. They are an excellent source of magnesium, iron, zinc, and copper. Adzuki beans also contain protease inhibitors which frustrate the development of cancerous cells. They look like little black beans. You can buy them in bulk at most grocery stores.
Adzuki Bean Casserole
Ingredients:
-1 c Dried adzuki beans
-1 tbsp Olive oil
-1 md Onion; chopped
-2 Granny Smith Apples; cored
and chopped (not peeled)
-1 md Green bell pepper; seeded &
chopped
-1 Bay leaf
-1/4 tsp basil
-1/4 tsp Sea salt
-1/2 tsp Tamari Soy sauce (or soy sauce)

1. Soak dried adzuki beans in 3 cups cold water for 24 hours OR, in an
emergency, use 3 cups boiled water for at least 2 hours.

2. Drain beans completely and boil for 45 minutes in 2 cups fresh water
or until tender.

3. Saute chopped onion in 1 tbsp olive oil 1 minute. Add bell pepper,
saute 1 minute. Add apple and saute until onions are translucent.
Drain beans and mix in vegetables. Season with basil, sea salt and
soy sauce. Oil a small casserole dish and pour in mixture. Embed bay
leaf into top of beans and bake at 375.

Garbanzos (or chickpeas)
Chickpea and Squash Casserole
*Remember to soak the chickpeas overnight and boil until tender.
Ingredients:
-2 cups fresh cooked chickpeas (or 1 can chickpeas)
-1.5 cans unsweetened coconut milk
-1/2 cup brown basmati rice
-1 cup water (to cook brown rice in)
-2 tbsps olive oil
-2 cloves garlic
-1 tbsp curry powder (or tumeric)
-1 tsp dry mustard
-1 tsp ground cumin
-1 tsp ground coriander
-1 tbsp fresh grated ginger
-1 tsp salt
-1 butternut squash, peeled and diced
-1 tart apple, diced
-1/2 cup fresh parsley

1. Preheat oven to 350 F. Lightly oil 2.5 qt casserole dish.
2. Bring 1 cup water to a boil. Add 1/2 cup rice. Let simmer for 40 minutes until soft.
2. Mix chickpeas and coconut milk in a casserole dish. Set aside.
3. Heat olive oil over med heat, add onion and garlic. Add curry powder, mustard, cumin, coriander, ginger, and salt. Saute 3-5 mins until onion is softened.
4. Transfer onion mixture to casserole and add the squash, apple, cooked rice and parsley. Stir to blend well.
5. Bake for 1 hr or until the squash and apple are tender (make take longer than 1 hr).

Supplements Every Child Should Be Taking

In even the healthiest diets, some nutrients come up short. This is where daily supplementation comes into play. Here are some supplements that can benefit every child.

Probiotics
Not all bugs are created equally. Probiotics are the "good" guys. Lactobacillius, Bifido bacterium, and Acidophilus are examples of probiotics that work in your favor to support a healthy immune system and support healthy digestion. "Can't I get those by eating yogurt?" you ask. Yes, probiotics are found in fermented foods, such as yogurt, kefir, and sauerkraut, but the amount in these foods can be negligible. Infant/child probiotics are available in powder form. Ideally, start supplementation day one for a healthy gut! This is especially important if your child has taken antibiotics.

Fish Oil
Fish oil is high in omega-3 fatty acids. These essential fatty acids are anti-inflammatory. Inflammation is the root cause of all chronic conditions so combatting inflammation at an early age is key for a long, healthy life.

Vitamin D
Vitamin D is a wonder vitamin! It is a fat soluble vitamin present in very few foods. Your body actually produces this vitamin from uv rays of the sun. The benefits are endless, ranging from cancer prevention to prevention of autoimmune diseases to supporting a healthy immune system. 15 minutes of un-clothed exposure to sun/day is ideal. However, if you live in a rainy environment (like Portland, where we are deprived of the sun's rays) or if you just can't get outside, then supplementation is recommended. You can start supplementation in infancy. 400 IUs/day is sufficient.

Goat's vs. Cow's Milk

We all know the numerous benefits of mama's milk, such as protection against infections, prevention of allergies, and boosting your child's intelligence to name a few. Ideally, children should be breastfed for 2 years. But at some point (preferably after 12 months), you will likely introduce dairy of the 4 legged variety. "Goat or cow?" you may ask yourself.

Definitely goat! Goats are raised in a more humane way with minimal to no exposure to antibiotics and hormones and they are typically grass-fed. Nutritionally, goat's milk is superior to cow's milk as well. Goats are smaller animals than cows and will provide for a more similar nutritional make-up to breastmilk as compared to cow's milk.

Fat
Goat's milk contains a bit more fat than cow's milk. Unlike cow's milk, goat's milk does not contain agglutin. As a result, the fat globules in goat's milk does not clump together. This makes it easier to digest. The fatty acids found in goat's milk are also kinder on the tummy.

Protein
When it comes to milk allergies, they are most often due to the protein casein, found in cow's milk. Many children have allergies to casein, resulting in frequent ear infections, skin conditions, such as eczema, and upper respiratory symptoms, like excess mucus. Unlike cow's milk, human and goat's milk contain very little to no casein.

Lactose
Goat's milk contains less lactose than cow's milk, which may be beneficial in those that are lactose-intolerant.

Minerals
Goat's milk contains more Calcium, Vitamin B6, Vitamin A, Potassium, Niacin, and Selenium. However, it is lacking in the Folic Acid department. So goat's milk is not a sufficient infant formula unless supplemented with folic acid.

Try making your little one's morning oatmeal with goat's milk for an added nutritional boost. Or try crumbled goat cheese as a finger food.

Source: Dr. Sear's website