Nutrition workshop: Starting Solid Made Easy (12 April 2014)
Speaker: Jennifer Lee (Certified nutritionist, mother)
Starting solid food can be a daunting time. How do you start, what do you start with, how much, what time of day are all questions at the top of every new mom's list. You will receive handy tips and info to guide you on what you need to know.
* Problem of poor nutritional start for babies
* Baby-led weaning (BLW)
* How to prepare healthy baby food when traveling
* Demo on making nutritious baby food for 6 months old onwards
Non-bake Steamed Cupcakes with Chia Seeds
* 1/2 cup (75g) all purpose / plain flour
* 1 tablespoon chia seeds, soaked in 4 tablespoons water, for at least 15 minutes (to replace 1 egg)
* 1 teaspoon baking powder (I used 1.5 teaspoon natural baking powder)
* 1.5 tablespoons molasses sugar / brown sugar / muscovado sugar
* 3 tablespoons milk / orange juice
* 1 tablespoon grapeseed oil / rice bran oil / virgin coconut oil
* 1 medium banana
1. Sift flour and baking powder.
2. In a blender, blender together chia seeds gel, milk and oil till creamy.
3. Combined the blended liquid mix with the sifted flour and baking powder.
4. Place about 2 tablespoons batter into cupcake liner.
5. Place water in a wok and set up a steaming rack. Bring water to boil, steam the cupcakes for 10 minutes.
Avocado Milk Chia Pudding
* 1/2 cup fresh milk
* 2 tablespoons chia seeds
* 1/2 avocado
1. In a blender, combine all ingredients till evenly mixed.
2. Pour into a bowl or container, cover and chill for at least 4 hours.
Creamy Oatmeal with Red Beans
* 3 tablespoons organic rolled oats
* 1-2 tablespoons red bean, pre-cooked
* 1/2 cup water
* 1/2 cup milk
1. Place all ingredients in a stainless steel bowl.
2. Steam for about 20 minutes or until oatmeal is soft and creamy.
- Chia seeds are best plant-based source of Omega-3 fatty acids on the planet. Omega-3 are not made in our body, we need to get them from our diet. They help to build new cells, reduce inflammation, regulate immunity, prevent heart disease and diabetes, improve brain function and promote healthy skin, hair and nails. They are also potent sources of complete protein, and more easily digestible compared to soy beans or peas' protein. It is also rich in both calcium and iron, it has 2.7x more iron than spinach.
- Oats is one of the best food for baby as it is high in fiber, calcium, and protein and is less constipating than white rice. It is also quick to prepare and is a convenient traveling food for young babies.
- Grains and legumes that are high in protein and good for babies: lentil (e.g. red lentil), millet, quinoa, amaranth.
- Soak grains and legumes for 7 hours or overnight for babies younger than 10 months. After 10 months, soaking for 4-5 hours should be sufficient.
- Grains (i.e. whole wheat, millet, rye, quinoa, brown rice, oats) and legumes (i.e. peas, beans, lentils, soybeans) contain phytic acid, which is hard for young babies to digest and may cause gassiness / tummy upset. Soaking before cooking will reduce phytic acid and make grains easier to digest.
- Introduce new food to baby in the morning. If allergic reaction does occur, you will have time to seek for medical help.
- Black, red, and dark green food: high in iron and anti-oxidants. E.g. beetroot and red beans are high in iron.