Copil Sanatos

Nourished Baby
By Heather Dessinger of The Mommypotamus

This book is dedicated to my husband Daniel, who started Mommypotamus against my will,
set up Twitter accounts without my knowledge, and then harassed me until wrote. Thank
you, my love, for seeing in me what could not see in myself, and for the sacrifices you
have made to bring my dreams to life.

Copyright 2011 Mommypotamus.com 2
Disclaimer and Copyright Information

The information contained in this guide is for informational purposes only. Any advice that give is my opinion based on my own
experience, but am not a healthcare professional. Please consult your own qualified healthcare professional before acting on
something that have published or recommended.
The material in this guide may include information, products or services by third parties. Third Party Materials comprise of the
products and opinions expressed by their owners. As such, do not assume responsibility or liability for any Third Party material or
opinions. The publication of such Third Party Materials does not constitute my guarantee of any information, instruction, opinion,
products or services contained within the Third Party Material. Publication of such Third Party Material is simply a recommendation
and an expression of my own opinion of that material.
No part of this publication shall be reproduced, transmitted, or sold in whole or in part in any form, without the prior written consent of
the author. All trademarks and registered trademarks appearing in this guide are the property of their respective owners.
These statements have not been evaluated by the Food & Drug Administration. Any products discussed are not intended to
diagnose, treat, cure, or prevent any disease. Users of this guide are advised to do their own due diligence when it comes to making
dietary decisions and all information, products and services that have been provided should be independently verified by your own
qualified professionals. created this Ebook in order to share what 've learned about feeding babies. However, 'm a mom - not a
healthcare professional. f you have any questions about anything 've written, please seek the advice of a qualified healthcare
professional. By reading this guide, you agree that myself and my company is not responsible for the success or failure of your
dietary decisions relating to any information presented in this guide.
Please be mindful of copyright - the Nourished Baby Ebook is intellectual property that is protected by copyright law. They may not
be republished or distributed, for financial gain or not, without written permission of the author (Heather).
f you would like permission, please just contact me and am happy to give permission on a case-by-case basis.
Copyright The Mommypotamus. All Rights Reserved.

Nourished Baby Table of Contents

{Clickable} Table of Contents

Dedication .............................................................................................................................................................................1
Disclaimer and Copyright nformation ...................................................................................................................................2
About Mommypotamus .........................................................................................................................................................6
Chapter 1: Baby Biology 101.................................................................................................................................................8
How the ACTUAL BRTH EXPERENCE can affect a child's cravings ..........................................................................8
Bugs We Love................................................................................................................................................................9
Bugs We Love . . . To Hate..........................................................................................................................................10
Easy At-Home Methods for ntroducing Beneficial Bacteria to the Birth Canal ............................................................10
deas For Nurturing Beneficial Gut Flora After Birth.....................................................................................................11
Other Factors That Lead To Compromised Micro-Flora...............................................................................................12
Not To Go All Deepak Chopra On You, But . . . ...........................................................................................................16
Let Them Eat BUGS!! ..................................................................................................................................................16
Too Busy Or Overwhelmed To Make Your Own Pickles?............................................................................................17
Chapter 2: Awesome Boob Facts {Breastfeeding} ..............................................................................................................19
The Pregnant/Nursing Mother's Diet ............................................................................................................................23
Not sure what your body is telling you?........................................................................................................................25
f Breastfeeding s Not An Option . . ...........................................................................................................................27
When Time s Precious................................................................................................................................................27
Chapter 3: Ready! Set! Now What??? ................................................................................................................................28
Step 1: Seal The Leaky Gut .........................................................................................................................................28
Step 2: Make Sure Your Baby s Ready.......................................................................................................................29
Step 3: Check For Food Sensitivities ...........................................................................................................................30
Step 4: Chow Down! ....................................................................................................................................................32
Recommended First Foods: .........................................................................................................................................34
Should Spoon Feed My Baby?...................................................................................................................................36
Chapter 4: Proceed With Caution - Foods To Limit or Avoid...............................................................................................39
Foods For Young And Old To Avoid ............................................................................................................................41
Chapter 5: Beyond The Basics............................................................................................................................................44
Wait, Aren't Those Foods High n Saturated Fat?........................................................................................................46
What Kind Of Dairy s Best For My Baby? ...................................................................................................................47
Chapter 6: Raising An Adventurous Eater...........................................................................................................................50
Getting Started With Herbs & Spices ...........................................................................................................................50
For Older Kids Who Already Love Junk Food, Try These Tips From Aunt Katja . . .....................................................52
Afterword.............................................................................................................................................................................55
Frequently Asked Questions ...............................................................................................................................................57
Meat & Seafood ..................................................................................................................................................................62
Hearty Crockpot Beef Stew..........................................................................................................................................62
Chicken Korma.............................................................................................................................................................64
Ancho Chili Crockpot Roast {Mild Version} ..................................................................................................................65
Blackened Salmon With Pineapple Mango Salsa ........................................................................................................66
Liver Chili .....................................................................................................................................................................67
Copycat Whole Foods Salmon Dip ..............................................................................................................................69
Beef Jerky = Easy Protein On The Go! ........................................................................................................................71
Peruvian Roasted Chicken...........................................................................................................................................72
Red Salmon Caviar ......................................................................................................................................................74
Veggie Sides.......................................................................................................................................................................76
Spiced Squash-Apple Compote ...................................................................................................................................76
Gingered Carrots..........................................................................................................................................................77
Butternut Squash Hash................................................................................................................................................78
Kale Chips....................................................................................................................................................................79
Crispy Sour Cream & Onion Chips {Made With Butternut Squash}..............................................................................81
Fermented Foods................................................................................................................................................................84
Fermented Apple, Pear, or Apricot Butter ....................................................................................................................84
Sweet Pickled Garlic ....................................................................................................................................................86
Lacto-Fermented Dilly Carrot Sticks.............................................................................................................................87
Lacto-Fermented Homemade Mayonnaise..................................................................................................................88
Lacto-Fermented Pickles .............................................................................................................................................92
Nuts & Seeds ......................................................................................................................................................................94
Basic Nourishing Traditions-Style Crispy Nuts.............................................................................................................95
Homemade Cherry Pie "Larabars ...............................................................................................................................96
Sesame & Sunflower Crackers ....................................................................................................................................97
Honey Cinnamon Crackers ..........................................................................................................................................98
Peanut Butter {Or Almond, Or Cashew }......................................................................................................................99
Grain-Free Spiced Banana Walnut Muffins................................................................................................................100
"Looks Like Whole Wheat Biscuits............................................................................................................................101
Pecan Sandies...........................................................................................................................................................102
Fruit & Smoothies..............................................................................................................................................................104
Pia Colada Smoothie ...............................................................................................................................................104
Mommypotamus' Mango Lassi...................................................................................................................................105
Peach Pie Smoothie...................................................................................................................................................106
The "Orange Julius ...................................................................................................................................................107
Sour Patch "Candy....................................................................................................................................................109
The Basics ........................................................................................................................................................................111
Bone Broths ...............................................................................................................................................................111
Basic Chicken Stock ..................................................................................................................................................111
Basic Beef Stock........................................................................................................................................................112
Homemade Coconut Milk...........................................................................................................................................114
Homemade Coconut Flour .........................................................................................................................................115
How to Make Ghee (The Easy Way)..........................................................................................................................116
Notes.................................................................................................................................................................................118
Acknowledgments .............................................................................................................................................................122

About Mommypotamus

Hi there. 'm Heather, the Mommypotamus. This is where
you read a little about me, so here goes:

Im a mom. have two beautiful children that were
waterborn in my living room. You can read their stories
here and here.

Im a researcher. Questioning the status quo comes
naturally to me, which is why rely on evidence-based
research to guide my decisions on food, vaccinations, birth,
full-term breastfeeding and a bunch of other topics.

Why did I write this book? You may have noticed when
introduced myself that 'm not a doctor or certified
nutritionist. There are no special letters behind my name.
'm just a mom that's passionate about nourishing my
family in every way possible.

wasn't always this way, though. Daddypotamus and were junk food fiends when we got married. Part of every dinner
came from a box or takeout, and we were fine with that. But years of eating MSG, genetically modified foods, and
hormone "enhanced meat took its toll. About two years after we said our vows just when we were thinking about
starting a family - developed a debilitating autoimmune disorder.

Blood tests also revealed that years of low-fat dieting had lowered my cholesterol to nearly undetectable levels lower
than those long distance runners who don't get periods. t's embarrassing to admit now, but when first heard the
numbers thought it was a good thing! Um, no. Cholesterol is necessary for producing the hormones that sustain a
pregnancy, was told. "Don't get pregnant, you're not strong enough to carry a baby to term were her exact words.

Fine, then. went home and drank 8 oz of oil straight up. (Do not ever do this! You will puke for 10 hours!)

wanted cholesterol. wanted a baby. wanted my horrible acne, acid reflux, anxiety and chronic exhaustion to just GO
AWAY. wanted all of those things and more, but what NEEDED was real food.

So, with Nourishing Traditions in hand, hacked away at my old food habits until every single one was gone. No one else
knew was eating this way and honestly kind of felt like the unabomber while concocting ferments in my kitchen.

t was frustrating, but oh-so-worth-it. Through nutrition and laser therapy recovered my health, got pregnant, carried my
baby not only to term but to the very last day of the forty second week, nursed for two years, got pregnant AGAN,
continued to nurse through my pregnancy, had another baby at 41 weeks. now have three year old and a one year old
and have been continually nursing for 46 months straight. That's a far cry from not being able to carry a baby to term!

Food is THAT powerful. And we as parents wield that power for our children. don't know about you, but in a world
where McDonald's scrambled eggs contain 20+ ingredients - instead of just, you know, EGGS - can't say put much trust
in the industrial food complex to do right by our kids. f ever a generation needed real, nourishing food, it is the one we are
raising. This book will help you get started.


Chapter 1: Baby Biology 101

Did you know that the ACTUAL BIRTH EXPERIENCE can affect a childs cravings . . . for life?
Sounds crazy, know, but it's true! That sacred, life-changing, point-your-bum-at-your-mother-in-law-and-push experience
is more than we could possibly have imagined. Here's why: As far as science knows, babies digestive tracts are sterile
while they're happily bebopping in our bellies. No bacteria. No viruses. No fungi. Nada.
Nourished Baby Baby Biology 101
Then labor begins. As babies descend into the birth canal they get their first "meal, a dose of the microbes/micro-flora
living in their mommies you-know, which believe it or not can affect cravings for life. Okay, on the count of three let's shout
Swallowing fluids? Ewwwww!!! - there, feel better. You?
Wait, Isnt This A Book About Food??
Yep, and promise 'm going to get to that. But micrometabolic imprinting in
infancy, which is the fancy term for what we're talking about here, sets the stage for
how we make use of the food we eat.
Bugs We Love
So what are these micro-flora and why are they so important? Well, in a healthy
mother you will see a lot of Lactobacillus species, namely Lactobacillus acidophilus,
Lactobacillus casei and Lactobacillus fermentum (plus a small amount of bad guys .
. . we'll get to them later). These beneficial bacteria perform vital functions within our
bodies, such as:
Digesting and absorbing certain carbohydrates. Without good gut bacteria, your body [and your baby's body]
cannot absorb certain undigested starches, fiber, and sugars. The friendly bacteria in your digestive tract convert
these carbohydrates into primary sources of important energy and nutrients.
Producing vitamins, absorbing minerals and eliminating toxins. Good bacteria manufacture vital nutrients
such as vitamin K2 and B vitamins in our intestines . . . something we cannot do on our own. They also promote
mineral absorption and aid in metabolism and the breakdown of toxins.
Keeping bad bacteria under control. Simply stated, friendly bacteria compete with the bad guys for room and
board, but since beneficial bacteria are more at home there, they win most of the battles for nutrition and
attachment sites within your colon.The helpful bacteria also produce a substance that kills harmful microbes.
Preventing allergies. Friendly bacteria train your [baby's] immune system to distinguish between pathogens and
non-harmful antigens, and to respond appropriately. This important function prevents your [baby's] immune system
from overreacting to non-harmful antigens, which is the genesis of allergies.
Providing vital support to your immune system. Beneficial bacteria have a lifelong, powerful effect on your gut's
immune system and your systemic immune system as well [as your baby's]. The bacteria play a crucial role in the
development and operation of the mucosal immune system in the digestive tract. They also aid in the production of
antibodies to pathogens.
Probiotics Found To Help Your Guts mmune System
So despite what Purell might like us to believe, we need bacteria in and on our bodies to survive. But of course, that's not
the whole story!
Bugs We Love . . . To Hate
Micrometabolic imprinting is an amazing thing F you have a birth canal
populated with beneficial bacteria. Unfortunately, that's not something
most of us should take for granted.

We live in the age of antibiotics, the contraceptive pill, junk food,
personal care products and stress . . . all of which damage beneficial
bacteria and cause the dangerous stuff to thrive. These pathogens can
rapidly colonize the digestive tract of newborn babies, which according to a
report by Klaire Labs can lead to "allergies, asthma, increased
susceptibility to infections, inflammatory bowel diseases, diabetes
mellitus, obesity, and colon cancer. Not to mention colic, thrush and
eczema!

What can we do to make sure our babies get a good dose of healthy
bacteria from the start? ntroduce it directly to the birth canal, of course! Oh, you want suggestions for how to actually do
this??? Well, here you go . . .
Easy At-Home Methods for Introducing Beneficial Bacteria to the Birth Canal
Many moms choose to do one of these methods on a daily basis in the last weeks of pregnancy:
nsert unpasteurized, plain yogurt or kefir into the vagina with a small spoon or spatula or vaginal cream applicator.
nsert at night and wear a pad.
nsert a probiotic suppository using an encapsulated probiotic supplement such as Biokult. No need to take the
probiotic out of the capsule, it will melt!
Ideas For Nurturing Beneficial Gut Flora After Birth
Dont bathe your baby immediately after birth!
Newborns that have passed through the birth canal have
their mothers' good AND bad bacteria on their eyes,
mouth, ears and hands that go in the mouth. As mama
breastfeeds she will pass on antibodies to fight the
pathogenic stuff.

However, if this bacterial mix is washed off and the baby
acquires a different set of pathogenic microbes (say if the
baby is taken to a nursery and washed, then exposed to a
blanket that has foreign pathogens on it), the process for
keeping pathogens in check becomes more complex. Baby
has to pass the microbes to mama, who makes the
antibodies and passes them back to baby. t's a lovely
system when babies get older, but in their first days it's
better to avoid that scenario and allow their bodies to
recuperate from the birth experience.

Note: Both of my children were waterborn. This is different than bathing because the birthing fluids for lack of a better
term are in the water as well. Plus, we didn't scrub them down with soap!

If at all possible, breastfeed. Studies show that the beneficial strain bifidobacteria is predominant in breastfed infants,
while formula fed infants "possess a more haphazard microbiota that includes Bacteroides,staphylococci, E. coli,
clostridia, and bifidobacteria."
2

And take YOUR probiotics! Mothers have specific immunological mechanisms that ensure the transfer of their own
intestinal bacteria to their babies, so make sure you've got the good stuff to give!

Other Factors That Lead To Compromised Micro-Flora
There are other ways the micro-flora can be affected as well. Hibiclens
washes (chlorahexidine), which had when my daughter was born because
'd tested Strep B positive, wipe out the good and bad bacteria. Although she
got some good bacteria by being placed on my chest immediately and
nursing immediately, there was a missed opportunity to properly colonize her
digestive tract.

This is also the case with caesarians, where babies are exposed to bacteria such as clostridium and streptococcus in the
operating room instead of the friendly lactobacilli bacteria.
3
Antibiotics during labor or anytime thereafter kill good and bad
bacteria but leave candida albicans intact.
4
When its competition is eliminated candida thrives, often causing the dreaded
thrush.

Formula feeding is another factor that can compromise healthy gut flora. According to the Massachusetts Breastfeeding
Coalition, breastfed and commercial formula fed infants have very different gut flora.

"On the 4
th
day of life breastfed infants have roughly 47% bifidobacterium in their guts.
Formula fed infants have roughly 15% bifidobacterium with the majority being enterococci.
Wait, Did I Just Throw A Bunch Of Percentages At You?
Sorry about that. What meant to say is better illustrated in three microscopic views of my breast milk, some formula
picked up at the store and pasteurized cow's milk.


As you can see in the first picture, breast milk is alive with glyconutrients, white blood cells, and immunobodies.
Commercial formula, in contrast, is a completely dead product, often containing hydrogenated oils, high fructose corn
syrup,
5
and even traces of a chemical found in rocket fuel.
6
Oh, and those pricier products "enhanced with DHA and
ARA? They're created by extracting components from algae using a neurotoxic solvent called hexane. "When worked
in the hospital's neonatal ward, the nurses all called it "the diarrhea formula,

Heather Doak, LPN, BCLC told the Cornucopia nstitute. "We've seen infants, tiny little humans, with diarrhea that just
wouldn't stop after being given this formula. For infants, long-term diarrhea is considered a serious and potentially life-
threatening medical event. Thumbs down, if you ask me.

Just for fun, let's take a quick look at the cow's milk sample, too. Although it's not truly living thanks to pasteurization, it is
still biologically similar. f breastfeeding is not an option, you may want to consider a homemade formula that takes into
account the fact that human milk is richer in whey, lactose, vitamin c, niacin, and long-chain polyunsaturated fatty acids
than cow's milk. Keep in mind that this is not a professional recommendation, it's just what would do if were in that
situation.

Now let's go back to that quote just gave you.

"On the 4
th
day of life breastfed infants have roughly 47% bifidobacterium in their guts. Formula fed
infants have roughly 15% bifidobacterium with the majority being enterococci.

Breast milk and formula nourish the gut in completely different ways and therefore result in completely different gut flora.
On the fourth day of life, beneficial bifidobacteria are flourishing in the breastfed infant accounting for nearly half of the
total microflora in place. On the other hand, enterococci are the dominant influence in the formula fed baby's gut.
EnteroWHAT?!?!?
'd never heard of enterococci, so looked them up! Turns out they are antibiotic resistant bacteria that can cause urinary
tract infections, bacteremia, bacterial endocarditis, diverticulitis, and meningitis. And thats just one strain.

As baby gets more curious - licking rocks, sucking on leaves and eating dirt, for example- the bacterial population will
become more complex. Thats okay! f beneficial bacteria were established early on the immune system is primed for
these experiences.

Here's an analogy: When the upstanding citizens of our digestive tract (such as bifidobacteria) are governing, all is well.
Toxins that try to sneak into our bodies are detained and escorted to the exit. The food we eat is broken down and
distributed to fulfill vital functions in our bodies.

But what happens when the bifidobacteria are not in control? When they've been overrun by pathogenic microbes,
parasites and fungi? Long story short, the pathogens start looting. They hijack baby's food and begin using it to feed their
colonies. Now wildly out of control, these once benign colonies produce toxic byproducts that flood the body and cause
illness, brain fog, learning disabilities, eczema, fibromyalgia, food allergies and other problems. And since they're getting
the majority of baby's food (not baby), there's a very real risk of nutritional deficiencies.

Early on baby might develop bouts of diarrhea, thrush, colic, or eczema. . . .or they could have no discernible symptoms
at all! However, as they get older the effects of poor gut flora become more obvious, because then the food battles
begin.
Do You Know Children That Wont Eat Anything But Goldfish, Fries And Chicken Nuggets?
Or maybe pasta, bread and pizza? Are they finicky eaters or just plain spoiled?
And here's the million dollar question: What on earth does gut bacteria have to
do with food cravings?

Its simple, really. When a child's gut is populated with pathogenic bacteria they
lose the ability to digest food properly. nstead of breaking down and traveling
throughout the body to nourish cells, it rots in the gut through a process called
alcoholic fermentation. As in . . . beer.

That's right, improperly digested sugars and carbs turn to alcohol in the body
while improperly digested grains convert to gluteomorphins and milk
products convert to casomorphins. f you're thinking that "morphin seems
very similar to "morphine, you're right. When properly broken down but a well-
functioning digestive system these substances are beneficial, but in a digestive tract overrun by unhealthy gut flora they
can act like opiates such as morphine and heroin.

Say, for example, that a child with an overgrowth of Candida (the fungus behind the dreaded thrush) eats a bag of corn
chips. First, they'll feel a surge of "feel good chemicals as the candida converts the carbs to alcohol. Then as soon as
their little bodies have made the connection between this food and the "feel good state, it will begin to demand it on a
more regular basis, thus beginning a cycle where they crave the very foods that cause them harm.

Here's how Dr. Campbell-McBride describes this phenomenon in her book, Gut & Psychology Syndrome:

"Yeast requires glucose and other sugars as food. Sugars come from the digestion of carbohydrates. n healthy people
dietary glucose gets converted into lactic acid, water and energy through a biochemical process called glycolysis. n
people with yeast overgrowth Candida hijacks the glucose and digests it in a different way, called alcoholic fermentation.
n this biochemical process Candida and other yeasts convert dietary glucose into alcohol (ethanol) and its by-product
acetaldehyde. This phenomenon was first described in adults, who appeared to be drunk without consuming any alcohol.
Later on it was found that these adults had an overgrowth of yeast in their gut, which produced alcohol and made them
permanently 'drunk.' These people were particularly 'drunk' after a carbohydrate meal, because carbohydrates are
consumed by Candida with the production of alchohol.
5

Not To Go All Deepak Chopra On You, But . . .
t wasn't supposed to be this way. Each of us is born with an inner wisdom when it comes to caring for our bodies . . . a
gastronomic sage that speaks the language of cravings. As Dr. Campbell McBride puts it:

"if your body needs so much protein right now + so much fat + so much carbohydrate + so much of vitamin B12 and so
much of vitamin C, how would it let you know that it needs this particular composition of nutrients? And even if your body
had a way of letting you know all this information, how would you go about providing this mix of nutrients? How are you to
calculate all those factors and provide the right amounts?

Well, Mother Nature is kind and it is not asking us to do anything so complicated. nstead it gave us senses of SMELL,
TASTE, [and] DESRE for a particular food and a sense of SATSFACTON after eating it. So, when your body needs a
particular mix of nutrients, it will give you a desire for a particular food, which contains just that right mix; this particular
food will smell divine to you and taste wonderful, and you will feel satisfied after eating it.

~ One Man's Meat s Another Man's Poison

Our children's cravings become distorted when pathogenic bugs introduce addictive substances into their bloodstreams,
but we can restore balance by replenishing their bodies with healthy bacteria. And that, dear readers, is why my first piece
of advice when it comes to nourishing your little one is:
Let Them Eat BUGS!!
'm talking about beneficial bacteria, of course! Although not technically a first food,
probiotics lay the foundation for what your baby craves for the rest of his or her life.
So, what if you had no idea about this when your baby was born? Can it be turned
around? Absolutely! Probiotics specially formulated for infants are now available. My
personal favorite is Baby Biotic, but there are several good products available at most
health food stores.

Another fabulous way to introduce beneficial bacteria is through fermented foods such
as sour pickles. Yes, pickles! The benefits of probiotic rich foods is becoming so
widely recognized that even mainstream outlets like Parenting Magazine are recommending pickles with live cultures for
babies over 6 months.
Need More Reasons To Bring This Age Old Practice Into Your Kitchen? Here Are A Few!
ntroducing sour foods early is a great way to help your child develop a lifelong appreciation for all things fermenty, and
that's a good thing! n addition to their probiotic benefits, fermented foods are more nutritious than their plain raw
ounterparts. Here's what Jenny at Nourished Kitchen c has to say about that:

"Vegetables, fruits, legumes and grains subjected to lactic acid fermentation also see increases in both their macro- and
micronutrient profiles. The bioavailability of amino acids, particularly lysine with its antiviral effects and methionine
increases with lactic acid fermentation. [2. Evaluation of lysine and methionine production in some Lactobacilli and yeasts.
nternational Journal of Food Microbiology. Odunfa et al.]For grains, sprouting prior to souring can increase the availability
of protein even further. Vegetables that have undergone lactic acid fermentation as in the case of sauerkraut and kimchi,
ften see an increase in the activity of vitamin C and vitamin A. o

Fermented Food: Benefits of Lactic Acid Fermentation
Too Busy Or Overwhelmed To Make Your Own Pickles?
Have no fear! Although most store-bought pickles, sauerkraut and other products are dead meaning they don't contain
live cultures there is at least one brand out there that is truly fermented: Bubbies! They use fabulous ingredients, too,
like fluoride-free artesian well water and mineral rich salt. They're really good, promise. once ate half a jar of them before
inishing my grocery shopping! f

Okay, now, enough talk about bugs. Let's talk about breastfeeding!
Chapter 1 Key Points:

Your child's food cravings and overall health are largely determined by the bacterial composition in their digestive
tract.
Give them the best start possible by intentionally introducing good bacteria into the birth canal.
Help probiotic bacteria continue to flourish after birth by breastfeeding (if possible) and introducing probiotic-rich
foods and supplements.

Chapter 2: Awesome Boob Facts {Breastfeeding}

Our bodies make food, and that is just amazing. The more we learn about breast milk, the more impressive this feat is.
Here are some awesome boob facts guaranteed to liven up any dinner conversation
Nourished Baby Awesome Boob Facts
Your first milk, called colostrum, provides baby with an infusion of good bacteria called Bifidus flora.
(Caution: With the introduction of just one bottle of supplementary formula, the gut flora in a breastfed baby
becomes almost indistinguishable from normal adult flora within 24 hours. f this sounds like a good thing, it's not.
Remember that we live in the age of antibiotics, stress and junk food. What's considered "normal adult gut flora
these days is anything but healthy!)
"Sugars in human milk called oligosaccharides are indigestible to the baby, but they are meat and drink to
the good bacteria in her intestines. At least 130 known oligosaccharides take up residence in the gut, feeding
the good guys. They also pass through it, heading for the respiratory tract, where they fight pathogenic microbes,
says Nina Planck in Real Food For Mother & Baby.
Breastfeeding provides real time immunity, meaning that as you and your baby encounter bacteria and
viruses, you will make antibodies and pass them on via breast milk. Breastfeeding for a full year conveys
immunities for all the seasons cold, flu and allergy. Year two is a bonus round in which some immune factors in
breast milk actually increase in concentration!
3

Your breast milk tastes like licorice. Or mint. Or liver. Okay, according to this study it tastes like whatever you
are eating! And that's important because, as the article notes, babies are likely to prefer solid foods whose tastes
they recognize from breast milk.
Breastfeeding is beneficial waaaay past six months. Milk changes over the course of nursing to meet the
needs of a developing child. For example, milk from women who have been nursing longer than one year has a
substantially higher fat content.
4
Also, a study done by the Pediatric Clinics of North America estimates that in the
second year of life (12-23 months), 448ml of breast milk provides:
o 29% of energy requirements
o 43% of protein requirements
o 36% of calcium requirements
o 75% of vitamin A requirements
o 76% of folate requirements
o 94% of vitamin B12 requirements
o 60% of vitamin C requirements
4

That's why the American Academy of Pediatrics recommends breastfeeding for AT LEAST a year and "beyond for
as long as mutually desired, the World Health Organization "emphasizes the importance of nursing up to two years
of age or beyond.
Nursing toddlers between the ages of 16 and 30 months have been found to have fewer illnesses and illnesses of
shorter duration than their non-nursing peers. In fact, the World Health Organization says that "a modest
increase in breastfeeding rates could prevent up to 10% of all deaths of children under five: Breastfeeding plays an
essential and sometimes underestimated role in the treatment and prevention of childhood illness." [emphasis
added]
5

So yeah, breastfeeding is awesome!! And our culture is great at supporting it via slogans like Breast is Best and I Make
Milk Whats Your Superpower? - but sometimes our enthusiasm lacks wisdom. For example, in their effort to
encourage every mother to breastfeed some advocates say that baby will get "all they need from breast milk even when
the mother's diet is poor. That is simply not the case, as was demonstrated in the very public prosecution of a vegan
couple whose breastfed baby died from critical deficiencies in vitamins B12 an A. hesitate to mention this because it is
not my intent to drag these parents through the mud. However, think this tragedy perfectly illustrates the impact of
nutritional misinformation on real life outcomes.

Wait, Dont We Get Vitamin A From Carrots?

No . . . and this is exactly my point about nutritional misinformation! Nutrition labels often say that a food has X amount of
Vitamin A, when what they really mean is that it has beta carotene. Contrary to popular belief, beta carotene is NOT the
same as Vitamin A. t is a precursor . . .and a poor one at that! True bioavailable Vitamin A is found only in animal
products such as fermented cod liver oil, pastured butter, egg yolks, liver, and seafood.

t S possible to get some vitamin A from carrots, but probably not the 20,000 U a day recommended by the Weston A.
Price Foundation (an organization whose nutritional advice highly respect). One hundred grams of carrots yields roughly
1,145U of Vitamin A, whereas 100 grams of beef liver yields 25,800. One-hundred grams of carrots is about 2/3 cup, so
you'd have to eat about 15 cups of carrots per day to meet the recommendation! That's assuming flawless digestive
function, which most of us don't have.

Nutritional deficiencies in breast milk are more common than most people think. n a 2001 study of North American
women, researchers found that their breast milk did not meet the minimum requirements for many essential nutrients,
most notably vitamin D.
6
And "[w]hile protein levels in human milk remain constant at about 11 percent under various
conditions, levels of fat and lactoseboth essential for the development of the nervous systemvary widely, says the
Weston A. Price Foundation.

Here's what 'm trying to say: Breast milk is absolutely the !"#$"%& $(#)& $**+ for your baby, but the nutritional profile of
breast milk varies based on your diet. That's why Rule #1 to feeding your baby is to ,*-#(). /*-#)"0$.

Easier Said Than Done!
Now, if you're a typical mom it is very likely that at some point you have:

A) Been roused from a sleep coma and asked why you left the car running in the driveway
B) Accused everyone of stealing your eyeliner only to find it in the freezer a week later
C) Been asked when the last time you had a shower was . . . by your husband. Often.

None of that has ever happened to me, of course, but can understand how some moms could get so run down that it
would be possible.

Riiiiight.

Let's face it; motherhood is a red carpet invitation to set aside your personal needs in order to meet your child's. While
agree with this in many ways, there is one place it absolutely fails: Nutrition.

t's a catch-22, really. ncreased demands sap your time, energy and desire to cook healthy meals . . . just when you and
your family need those restorative nutrients the most.

So what do most of us do? have tried many things:

Coffee and vitamins . . . and coffee. Totally pointless since the coffee inhibits the absorption of the vitamins.
Crying and looking completely helpless while wearing spit-up covered pajamas at 5pm when Daddypotamus gets
home and asks what's for dinner. Then, of course, spending way too much eating out.
Learning to eat everything cold (because who has the time to warm it up???)

t's easy to think that now that the baby is "out you can go back to your old habits, but don't! n traditional cultures,
pregnant and nursing mothers were given prized foods to help their babies thrive: Nourishing yourself with these foods is
essential for your baby's development and to keep you from burning out. This list from the Weston A. Price Foundation is
more or less considered the definitive guide by real foodies.

The Pregnant/Nursing Mothers
Diet
Cod Liver Oil to supply 20,000
IU vitamin A and 2000 IU
vitamin D per day Note:
Almost all brands of cod liver oil
on the market go through a
process that removes naturally
occurring vitamins A&D. Green
Pastures makes the only
traditionally fermented cod liver
oil, which is recommended
because it preserves the naturally
occurring vitamins and also
contains co-factors that may
increase the body's ability to
absorb the A&D. f this brand is
not an option, the Weston A.
Price Foundation recommends
cod liver oil that has the correct
ratio's of synthetic vitamin A&D here.
1 quart (or 32 ounces) whole milk daily, preferably raw and from pasture-fed cows Wondering if this is safe? A
recent study conducted by the Centers for Disease Control (CDC) found that consuming raw milk is actually safer
than eating spinach, peanut butter, and eggs.
7
However, there ARE some people who simply cannot tolerate dairy.
Please do what works for you.
4 tablespoons butter daily, preferably from pasture-fed cows Due to its high vitamin k2 content pastured
butter works synergistically with cod liver oil to help the body utilize Vitamins A&D.
2 or more eggs daily, preferably from pastured chickens Egg yolk supplies cholesterol needed for baby's mental
development as well as important sulphur-containing amino acids and omega 3 fatty acids.
essings, scrambled eggs, etc. Additional egg yolks daily, added to smoothies, salad dr
3-4 ounces fresh grass-fed liver, once or twice per week
Fresh seafood, 2-4 times per week, particularly wild salmon, shellfish and fish eggs
Fresh grass-fed beef or lamb daily, always consumed
with the fat
Oily fish or lard daily, for vitamin D
2 tablespoons coconut oil daily, used in cooking or
smoothies, etc.
Lacto-fermented condiments and beverages
Bone broths used in soups, stews and sauces
Soaked whole grains
Fresh vegetables and fruits

Put very simply, nursing mothers should ideally have access to
good quality meat, raw dairy (if tolerated), vegetables, fruit, and
sprouted/fermented grains (if tolerated). Make sure to get good
fats olives, avocados, high quality animal fats, and coconut
are some good choices.

Avoid processed, packaged food, sugar, anything made with refined flour, and "fake fats such as corn oil or soybean oil.
What do mean by fake? Here's how my friend Katja puts it: "f give you an ear of corn, you can't give me corn oil they
need solvents and factories to get that oil out. But if give you an olive, no problem. Stick to fats that don't require
technology.
Did I follow this diet to the letter?
No! listened to my body, and so should you. For example, did you know
mustard contains iron? didn't until one late night when was hit with a
MASSVE craving for steak. 'd eaten my daily allotment of red meat that
day (happily, might add!) but still felt the need for more. Unfortunately,
our steaks were frozen stiff, so that wasn't an option.

Denied its first request, my body asked for fried eggs slathered in mustard.
knew it was trying to get what it needed a different way. Eggs are protein,
so mustard must contain iron! Google confirmed my suspicions, and although it wasn't nearly as satisfying as a steak it
got me through until could properly meet the craving.

Some days ate nothing but steak (ok not really, but almost!). Other days it was all about the butter, or soups, or entire
jars of lacto-fermented pickles. Over the course of a week made my way through this list pretty thoroughly, but also
listened to my body and made adjustments as needed.

Except for the grains, that is. Personally, don't think they offer any vitamins/minerals that can't be found in a more
bioavailable source somewhere else AND don't tolerate them well. Unlike just about every other item on the Weston A.
Price list, grains are not essential. The only other exception can think of is raw dairy. Some people cannot do dairy
either, but they can still get vital nutrients by consuming egg yolks, liver, and other nutrient dense foods.

As long as you're eating real food and avoiding the junk, its okay to listen to your body and take liberties where needed.
Not sure what your body is telling you?
Cravings for chocolate often reflect a need for magnesium, which can be found in raw fruit, nuts and seeds. For a
breakdown of cravings and what they mean, check out the chart on the next page. t is by no means a fully functional
decoder ring, but hope it will give you some clues about what you're body is trying to say.

Chart adapted from this one at Naturopathy Works
If Breastfeeding Is Not An Option . . .
would use one of the homemade formula recipes from the Weston A. Price Foundation. Keep in mind that this is not a
professional recommendation; it's just what would do if were in that situation.

WARNNG: Do not use fluoridated water when making formula! Prior to 1938 it was exclusively sold as rat poison and has
since been linked to lowered Q, weakened bones, thyroid suppression, lowered metabolic function, Alzheimer's AND
Down's Syndrome.
8
All experts agree that this stuff is not for babies 'd go further and say it's not for anyone!
When Time Is Precious
Betty the Friendly Neighborhood Crockpot is my best friend when there's a baby in the house. f you haven't met her,
she's absolutely fabulous. Give her tough cuts of meat like top round, veggies that need to be used quickly and some
spices and VOLA! You've got a hearty stew without even messing up your kitchen!! Please consider this your formal
introduction. To get to know her better, check out my Crockpot Roast n Ancho Chili Sauce on page 60.


Breast milk is absolutely the perfect first food for your baby, but nutritional deficiencies in breast milk are more
common than most people think. That's why Rule #1 to feeding your baby is to nourish yourself.
Seek out prized foods traditionally given to help mamas and babies thrive it's essential for your baby's
development and to keep you from burning out.
f breastfeeding is not an option, know that you have alternatives to commercially manufactured formula
Nourishing yourself does not have to mean spending all day in the kitchen! 've included several nutrient dense
crock pot recipes for you in the recipe section.


Chapter 3: Ready! Set! Now What???
Step 1: Seal The Leaky Gut
We're going to move on to first foods in a minute, but
before we talk about which ones are best, let's talk
about when to start. Babies are born with naturally
leaky guts, meaning that there are little gaps in the
gut lining. This is a very good thing because it allows
the antibodies from breast milk to flow freely into the
bloodstream, providing baby with natural immunities
to bacteria and viruses.

So leaky gut is good for babies, but only babies! You
REALLY want those gaps to heal up before solids are
introduced so that undigested proteins, bacteria and
viruses don't slip into the bloodstream. Here's why:

Proteins - whether they be from rice, or egg, or
banana that enter the bloodstream in an undigested
state will be recognized as an invader by baby's
immunonaive system. What does it do? Fight, of
course! Baby's body will create antibodies to combat
the invader i.e. the food. t's a simple mistake for an
immature immune system to make, but it has lifelong
consequences. The body will learn to recognize the
food as an enemy and will behave accordingly. This is
how food allergies are formed.

As mentioned earlier, bacteria and viruses can also get through these gaps if solids are introduced before the intestinal
lining seals. This is very hard on children and can cause unnecessary illness. You see, most of our immune system is in
our gut, most notably the good bacteria that live symbiotically with us and kill off invaders as they pass through. As long
as they are not allowed to "escape into the bloodstream, most of these microbes won't be able to cause harm.
Nourished Baby Ready! Set! Now What???

There's no magic date the gut seals, but for most babies it's around six months. However, for babies fed commercial
formula, the closure often takes longer or doesn't happen at all.

For this reason, think it's fabulous that the American Academy of Pediatrics recommends exclusive breastfeeding for the
first six months and then alongside complementary foods for at least a year and thereafter if mutually desired. The World
Health Organization (WHO) agrees but extends the
recommendation to 2 years for a minimum breastfeeding
duration. Then again, the American Academy of
Pediatrics recommends rice cereal, which am
adamantly against. They may be experts, but they are
not THE experts in my opinion. So what do THE experts
have to say? More on that as we discuss step 2!

Step 2: Make Sure Your Baby s Ready
The Weston A. Price Foundation recommends starting
egg yolks topped with shaved liver at four months, then
waiting until ten months to introduce meats, fruits and
vegetables. Dr. Campbell-McBride, a specialist in gut
function, suggests waiting until six months unless baby is
"really hungry - then it is okay to start at four months.
3

The key, think, is to wait until baby is expressing an
interest in solid foods. And if baby is "really hungry at
four months 'd want to know if there are any reasons for
concern before going straight to solids. s the baby
tongue or lip tied? That could seriously affect milk
supply. Are feedings scheduled or is baby allowed to
nurse when they're hungry? That could be it, too. There
ARE instances of inadequate supply, but before supplementing would explore possible explanations and remedies.

As sweet as nursing is, though, at some point your baby is going to want table food. Whether you decide to start at four
months, six, or ten, here are some basic developmental milestones to look for that indicates your little one is ready:

Baby can sit up without any support
Watches with interest when others eat and/or makes chewing gestures
Continues to be hungry despite more frequent nursing which is unrelated to illness or teething
Baby has lost the tongue-thrusting reflex and does not push solids out of his mouth
Can pick up things with his finger and thumb and put them in his mouth (pincer grasp)

Source: La Leche League

Personally, started my son at seven or eight months. He was having major nursing problems due to an undiagnosed tie
that required surgery, so waited until we were through that and had a good nursing relationship re-established. didn't
want to risk him weaning early breast milk is THE PERFECT FOOD for babies. t is meant to be the primary source of
nourishment.

Does this mean we can just feed our babies whatever we want as long as we primarily breastfeed? No! Though they may
only nibble, these first tastes are vitally important. t's about exploring flavor, getting messy, and training your child's
palate to savor nutrient dense foods.
Step 3: Check For Food Sensitivities
But which foods? And when? Conventional wisdom says to
delay the introduction of allergenic foods like eggs,
peanuts, and fish, but a 2009 study published in the
American Academy of Pediatrics (AAP) journal says just
the opposite. n the study, Jewish children living in srael
and the United Kingdom were compared. By "9 months of
age, 69% of sraelis were eating peanut, compared with
only 10% of United Kingdom infants, says the study, and
yet the prevalence of peanut allergies is 10 times higher
in Jewish children in the UK.
4


Of course, proponents of delaying allergenic foods can trot out their studies, too (although many of those are more
dated).That's why the AAP recently updated its prior recommendation to delay allergenic foods with the following
statement:

"[Evidence from] conflicting studies, in balance, does not allow one to conclude that there is a strong relationship
between the timing of the introduction of complementary foods and development of atopic disease. This raises
serious questions about the benefit of delaying the introduction of solid foods that are thought to be highly
allergic (cow milk, fish, eggs, and peanut-containing foods) beyond 4 to 6 months of age; additional
studies are needed." (emphasis mine)

To make things really confusing, there are experts like Li uo, MD, of Cincinnati Children's Hospital Medical Center, who
says that the "answer to increased allergic diseases is not [based] on the timing of solid food introduction, but something
that happens earlier."

After wading through the data, agree with uo. Studies can be helpful and enlightening, but they're flawed. This one
done by Finnish researchers concluded that "prolonging exclusive breastfeeding, thereby introducing solid foods late, may
not prevent allergic diseases in the child, even though the "breastfed infants in their study were only nursed for an
average of 1.8 months!

So what do we REALLY know about food allergies and
intolerances? They're often (but not always) caused by "a so-
called 'leaky gut', when the gut lining is damaged by abnormal
micro flora. Foods do not get the chance to be digested properly
before they get absorbed through this damaged wall and cause
the immune system to react.
5
n a baby, gut function is not
necessarily damaged . . . it's just immature. f a food is too hard
to digest it may make it's way into the child's bloodstream and
cause a reaction, so the best thing to do is prepare foods that
are easily broken down by little tummies.

Before introducing any new food, highly recommend doing a
sensitivity test as recommended by Dr. Campbell-McBride in her
book, Gut & Psychology Syndrome:

"Take a drop of the food in question (if the food is solid, mash and mix it with a bit of water) and place it on the inside of
your [child's] wrist. Do it at bedtime. Let the drop dry on the skin and let your [child] go to sleep. n the morning check the
spot: if there is an angry red or itchy reaction, avoid that food for a few weeks and then try it again. f there is no reaction,
then go ahead and introduce the food gradually starting with a tiny amount. Always test the food in the state you are
planning to introduce it: for example, if you are planning to introduce raw egg yolks, test the raw egg yolk and not the
whole egg or cooked egg.
6
Note: Dr. Campbell-McBride recommends trying again in a few weeks as part of a protocol
designed to heal damaged digestive tracts. f your child shows a reaction to any particular food recommend consulting
her book before introducing it again.

Micah is just days away from his first birthday as write this. He's eaten many "allergenic foods such as fish (wild-caught
salmon) and egg (yolks only because whites are difficult to digest) without any difficulty. haven't introduced nuts because
they are a choking hazard and he is not quite old enough to manage nut butter without getting them stuck to the roof of his
mouth. When he's ready, though, will always carefully watching for any skin rashes, diarrhea and gas as an indication
that his body is not ready for that food yet.
Step 4: Chow Down!

n the 1920s doctors "routinely gave strict instructions about not only the type but the exact quantity of foods says Dr.
Benjamin Scheindlin. Bland, sieved vegetable soups were very popular, as were complaints that children refused to eat

them. None of this made sense to pediatrician Clara Davis, so "she set out to determine whether young children could
themselves choose the right assortment and quantity of foods to grow and stay healthy.

Dr. Davis gathered a group of babies - mostly breastfed orphans who had recently been weaned. - for a bold feeding
experiment. With the help of a team of nurses, Dr. Davis provided these little subjects with a range of food from which
they could eat whatever they wanted.

"The complete smorgasbord included broiled ground beef and lamb, steamed and minced haddock, chicken,
sweetbreads, brains, liver and kidneys; broiled beef and veal bone marrow; bone jelly (or reduced veal stock); raw and
poached eggs; steel-cut oats, ground whole wheat, cornmeal, and whole barley (all boiled); raw oats and wheat; rye
crackers; raw apples, bananas, oranges, pineapple and peaches; steamed apples; baked bananas; raw tomatoes, lettuce
carrots, cabbage and peas; steamed beets, carrots, peas, turnips, cauliflower, cabbage and spinach; and baked potatoes.
The babies could drink water, whole milk, cultured milk, and sometimes fresh orange juice. Each baby got his own dish of
sea salt.
7

"Each meal included grains, a couple of meats, and
fruits and vegetables. Every dish was unseasoned
and unmixed; that is, there were no recipes. nstead
of meatloaf, babies got beef in one bowl and carrots
in another, the better to measure consumption.
8

Over the course of the experiment (which lasted
several months), the children were given no
encouragement or discouragement regarding
particular foods. They ate apart from the other babies
to prevent copycat behavior, with only a nurse present
that would refill dishes if asked.

So what happened? "At a given meal, choices could
be extreme. One baby ate mostly bone marrow;
another regularly drank a quart of milk with lunch.
One baby ate seven eggs in one day and another,
four bananas, while one occasionally took handfuls of
salt . . . But over time, all the babies ate a varied diet,

including much more meat than doctors recommended.

"Most revealing, she continues, "all the children thrived. . . A nine-month-old boy with rickets drank cod liver oil until his
rickets was cured, then ignored it.
9

What love about Clara Davis' experiment is how it demonstrates that different children are, well . . . different. As long as
children are offered only real food and no junk, children will eat according to their unique nutritional needs. There's no
need to be dogmatic.

However, baby's earliest first foods should closely resemble the composition of breast milk to help ease the transition.
According to Dr. Campbell-McBride (and a zillion other experts), the composition of human breast milk is mostly protein
and fat, specifically "48% saturated, 33% monounsaturated and 16% polyunsaturated. Mother Nature does not do
anything without good reason! Human breast milk is the best and the only suitable food for a human baby! Human
physiology does not change as babies grow, so our requirements for a particular fat composition in food stay about the
same throughout our lives: 48% saturated, 33% monounsaturated and 16% polyunsaturated. This is what we need, this is
how we were designed by nature! The only dietary foods that provide us with this composition of fats are animal products:
meat, eggs and dairy; and these are the foods that should provide us with the bulk of all fats we consume.
10
(emphasis
mine)

The Weston A. Price Foundation agrees, saying "Baby's earliest solid foods should be animal foods as his digestive
system, although immature, is better equipped to supply enzymes for digestion of fats and proteins rather than
carbohydrates.

So what are my favorite FRST first foods? 'm glad you asked!
Recommended First Foods:
1. Bone Broth Yes, broth!!! Homemade broth made from healthy pasture-raised chickens is a wonderful source of
the nutrients needed to complete the gut sealing process. The stuff you buy at the grocery store, even Whole
Foods, is NOT the same thing, so make your own from scratch. t's really easy! Check out my recipe section for an
easy guide to getting started. Need help finding pasture raised chickens? Check out my Resources page, Eat
Wild, Local Harvest, or the Eat Well Guide.
2. Egg yolk with shaved raw liver over the top (Soft boiled so the enzymes are still intact. Recommended by the
Weston A. Price Foundation)

3. Meat pureed in bone broth - By the 2nd half of the 1st year of life there is an increased need for zinc, protein, and
iron . . . All of which are provided by meat.
11
Only a small amount is needed and it must be very well pureed" Dr.
Nancy Krebs has shared preliminary results from a large infant growth study suggesting that breastfed infants who
received pureed or strained meat as a primary weaning food beginning at four to five months, grow at a slightly
faster rate.
12

Between Eight & Ten Months, ntroduce:

Stews made with homemade stock, meat and vegetables
Sticks of fruit such as banana, pineapple, and (make sure they are ripe so they are very digestible. Bananas are
ripe when they have at least a few brown spots on the skin. Citrus fruits should be avoided or limited to small
quantities (more info in Chapter 4)
Ripe avocado, thickly sliced
Grass-fed, raw cheese sticks (f you are so inclined. Personally, skipped this because think raw breast milk is the
ideal source of dairy for children this age)
Thin slices grass-fed or wild caught meats: lamb/beef roasts, wild-caught salmon, or other easy to chew grass-
fed/wild-caught meats
Chicken or lamb leg bones never used these, but some say they are the best teethers ever!

And Would Like To Add:

Salmon roe or caviar

At One Year The Weston A. Price Foundation Recommends:

Dried anchovies
Nut butters made from properly prepared nuts ( use teeny tiny quantities so that my son will be sensitized for
allergy prevention, hope! n general, babies are unable to produce enough of the enzyme amalyse to digest large
quantities of nuts until they have all their molars up to 28 months of age)
Cheese (highest quality, raw if possible)
Cooked meats, poultry, fish and bratwurst coins (Note: For children who are considered "high risk for allergies fish
are not recommended at this point. See Chapter 4)

Ripe fruits, especially berries and bananas (kids love to grasp them)
Dried and freeze-dried fruits, especially during the winter when fresh are less available
Flaxseed/nut or seed crackers, properly prepared (And in very limited quantities. See Chapter 4)
Nori sheets for making quick rolls ups with leftovers
Liver mousse
Full-fat yogurt (homemade)
Carrot and cabbage sauerkraut (or other fermented veggie combo your family enjoys, like um, pickles!)
Fermented apple butter

Veggies, although present, are not the main emphasis of introductory foods. "[B]ecause children have a relative paucity of
the enzyme that converts B-carotene into vitamin A, children younger than five years generally do not do well with
vegetables. tell all my parents not to worry about their children not liking vegetables, as this is normal in this stage of life.
n fact, because they are slow in this enzymatic conversion, perhaps it is best left to the cow [or the mother!] to do this
conversion and for the child to eat butter and cream. This is actually probably more as nature intended it anyway, says
Dr. Thomas Cowan.
13

Up to a year, veggies should be served steamed or boiled in broth with plenty of coconut oil, ghee or tallow for maximum
nutrient absorption. Lettuce or any raw leafy vegetable is
typically difficult for babies to chew until they have molars,
so they should be introduced last.
Should I Spoon Feed My Baby?
Although spoon feeding has become accepted method for
introducing solids, a new approach is gaining in popularity
that deserves attention. Baby Led Weaning encourages
parents to skip the spoon and let babies feed themselves.
Although don't agree with much of the nutritional advice in
their book, authors Gill Rapley and Tracy Murkett do make
solid arguments against spoon feeding.

"Many babies worry that their baby or child isn't eating
enough. Food is intrinsically linked with nurturing and love:

we all want to show our babies how much we love them and feeding them is one way to do this. At the same time, we can
feel a sense of rejection when our child turns down the food we have prepared for them. These emotions, combined with
unrealistic expectations of how much food babies should eat, meant that many babies and older children are regularly
persuaded to eat more than they need. This can mean that the child simply learns to overeat or, in extreme cases, it can
lead to problems such as food refusal or phobias; either way, the development of normal appetite control is at risk.

Persuading young babies to eat food they don't want is especially easy to do if they are spoon-fed, Babies who are
allowed to feed themselves will naturally manage their own intake they simply stop eating when they are full.
14
n addition, spoon feeding can "encourage babies to eat more quickly than they would do naturally, interfering with the
sensation that tells them when they have had enough. Eating too fast is another food behavior that has been linked with
obesity in adults and chidren.
15

Personally, did spoon feed Micah broth to help seal his gut, but from that point forward dropped the spoon and opted
for meat and vegetable stews prepared in digestion enhancing broth. He made a huge mess, but letting babies eat with
their hands is very helpful for developing manual dexterity and hand-eye coordination. And besides, it doesn't matter how
much they get in their mouths at first. The goal is to help them explore new tastes in a fun and exciting way so they'll
become adventurous eaters. And the best part? Pictures for the wedding slideshow!



There's no magic date the gut seals, but for most babies it's around six months. Based on the advice of Dr.
Natasha Campbell-McBride, recommend waiting until then to introduce solids. Homemade bone broth is beneficial
to the gut sealing process.
How to know if your baby is ready for solids
o Baby can sit up without any support
o Watches with interest when others eat and/or makes chewing gestures
o Continues to be hungry despite more frequent nursing which is unrelated to illness or teething
o Baby has lost the tongue-thrusting reflex and does not push solids out of his mouth
o Can pick up things with his finger and thumb and put them in his mouth (pincer grasp)
Do a sensitivity test before introducing a new food
Meat and egg yolks are ideal first foods because they mimic the composition of breast milk
Benefits of Baby Led Weaning

Chapter 4: Proceed With Caution - Foods To Limit or Avoid

Limit or Avoid: Grains, Nuts, Seeds & Legumes Did your doctor recommend rice cereal to help baby sleep through
the night at four months? Don't listen to him!! New research tells us that baby's enzymatic function matures in a very
specific way. First, baby produces an abundant supply of lactase perfect for digesting mama's milk! As she gets closer
to the age where she'll want to experiment with solids, baby will begin making other enzymes.

Pancreatic amylase is the enzyme needed to digest carbohydrates such as grains, nuts, seeds and legumes (beans,
lentils and peas). t takes baby's digestive pancreas up to 28 months (around the time their primary molars finish coming
in) before this enzyme becomes fully functional, and that tells us something about baby's readiness to consume these
foods early on. ntroducing these foods in large quantities too early increases the likelihood these foods will rot and
ferment in the gut rather than break down properly, leading to leaky gut and possibly allergies. Considering how prevalent
allergies to these foods tend to be, would proceed cautiously. Note: The arrival of baby's full set of molars indicates
amylase is fully functional.

f you do decide to introduce complex carbs, please keep in mind that they are not created equal. At the very minimum,
please consider the advice of The Weston A. Price Foundation and avoid "Extruded grains, such as cold breakfast
cereals, including puffed cereals, or rice cakes. Not only have these over-heated and pressurized foods caused rapid
death in test animals, but the process destroys the existing nutrients and makes the end product exceedingly difficult to
digest. Opt for homemade oatmeal, cold cereal and granola as well as soaked pancakes and soaked crackers.
1

(emphasis mine)

Personally, have come to the conclusion that grains and legumes in general are not ideal sources of nutrition. REALLY
didn't want to believe this - lots of traditional cultures eat all kinds of grains, so it can't be bad, right?

Right except that the grains we have now have been bred to have MANY more difficult to digest components such as
gluten in the case of grains - than their ancient counterparts. And we are different, too. Our digestive systems are far more
compromised, yet our agricultural methods make it possible for us to eat way more grain than people living in biblical
times.

Both grains and legumes and to a lesser extent nuts and seeds - contain concentrated forms of potent anti-nutrients
such as lectins, gluten and phytates.
Nourished Baby Proceed With Caution: Foods To Limit Or Avoid

Lectins are toxic and inflammatory agents associated with stripping of the walls of the digestive tract, gA nephropathy,
and peptic ulcers, diabetes and rheumatoid arthritis.
2
Neither cooking nor digestive enzymes effectively neutralize them,
so the only way to decrease their influence is to avoid overdoing it with lectin-rich foods such as grains, potatoes and
nuts/seeds.

Gluten, which is found in wheat, rye, barley, kamut, spelt, emmer, einkorn and other wheat relatives, has been shown to
cause our bodies to burn through the body's store of fat soluble vitamins especially Vitamin D at a faster rate.
3
n the
next chapter 'll discuss why children and adults should have TEN TMES the amount of fat soluble vitamins than the
standard American diet provides. We are deficient as a culture and don't need help burning through our limited stores
faster than necessary!

Although grains/legumes contains minerals, they are not bioavialable. On the contrary, grains/legumes contain phytates
which bind with minerals already in our body and deplete our overall levels.
4

Am saying people should never consume grain, legumes and nuts/seeds? No! personally think grains offer the least
bioavailable vitamins and minerals so avoid them. do incorporate some legumes (specifically navy beans, lima beans,
string beans, lentils and split peas because they are typically better digested prepared properly) and use nuts and seeds
often. The important thing is to decide what you're going to introduce and then do so gradually as baby's amylase stores
increase.

Avoid Until Age One: Egg Whites They contain a protein called ovalbumin which is very difficult for babies to digest. f
the protein cannot be broken down and passes into the bloodstream undigested it could cause an allergic reaction.

Proceed With Caution: Fish and Shellfish. The American Academy of pediatrics used to recommend delaying fish and
shellfish until at least one year, for three years for kids "at risk of developing allergies. They have since reversed their
position, however, and now say that introducing fish is okay "a few months after starting solid foods. n fact, a study
published in the Archives of Disease in Childhood found that babies who begin eating fish before they are 9 months old
have a lower risk of getting eczema (which is considered to be an allergy-related condition).

Avoid Until Age One: Citrus fruits - Oranges, lemons, limes, grapefruits and tangerines are typically avoided until 12
months. Take your pick of reasons: The acid irritates baby's skin or causes diaper rash, they're difficult to digest, and/or
food allergy prone children tend to react to them. A taste is probably okay before twelve months, but young babies
probably shouldn't eat too much. Pineapple, while somewhat acidic, is not considered a citrus fruit.

Avoid Until Age One: Honey and Molasses According to the Mayo Clinic, "To prevent infant botulism a rare but
serious form of food poisoning don't give honey or corn syrup (dark or light) to a baby. Both foods are potential sources
of Clostridium botulinum (C. botulinum) spores. Bacteria from the spores can grow and multiply in a baby's intestines,
making a toxin that can cause infant botulism. The concern is only for children younger than age 1. No need to mention
corn syrup because you won't be feeding that to your baby, right? RGHT?!?!? Just kidding, know you won't!

Limit: Potatoes (Use butternut squash as an alternative) Starches are difficult for baby's digestive system to break
down. Partially digested disaccharides from white and sweet potatoes are the ideal food for pathogenic [i.e. bad] flora. No
need to fear the potato, but serve in moderation! Butternut squash, though similar in texture, contain a more simple
carbohydrate molecular which is easy to digest.
Foods For Young And Old To Avoid
Soy Modern soy foods, considering their status as a "health food in popular opinion, have been linked to a truly
appalling number of diseases and disorders. According to this article by the Weston A. Price foundation "Modern soy
foods are frequently not prepared in such a way as to neutralize many anti-nutritive qualities. Soybeans contain very high
levels of the aforementioned phytic acid and enzyme inhibitors, and also contain high levels of phytoestrogens
(isoflavones). These substances, far from being the panacea that they are claimed to be, are potent endocrine disrupters
and goitrogens--substances which depress the thyroid.

The only way to neutralize these "anti-nutritive qualities is through fermentation. Tempeh, miso, natto or "naturally
brewed soy sauces such as shoyu and tamari are the only products am aware of that are properly fermented. Soy
products such as tofu, texturized (or hydrolyzed) vegetable protein (TVP or HVP), soy protein powder, soy protein isolate,
soy lecithin, soy nuts, soy nut butters, soy cooking oil, soy milk and other soy "dairy" products, and imitation soy "meat"
are NOT fermented and have been linked to thyroid dysfunction, premature puberty, cancer, poor iron absorption (an
awful thing for babies) and infertility.

Commercial dairy products, especially ultra-pasteurized. Raw milk can heal scurvy pasteurized milk can't.
Pasteurized milk contains folate BUT the carrier protein needed to digest it is killed during the heating process (iron and
vitamin B12 are similarly affected). The enzymes needed to assimilate calcium? nactivated. Probiotics? nactivated. For
a detailed comparison on raw vs. pasteurized milk check out this article by Ann Marie at Cheeseslave.com.


Margarines, shortening, as well as overheated, refined oils. According to this article by the Weston A. Price
Foundation, "These ingredients are readily found in processed foods. Damaged oils can in fact be found right out of the
bottle. Although some of today's companies utilize traditional extraction methods, most commercial oils are processed in
large factories with new "technology" that exposes the food to excessive temperatures (often up to 450F), high pressure,
light, oxygen and solvents. The result is oil that has been bruised and battered, filled with harmful, cancer-causing free
radicals. This is how a majority of commercial oils become rancid before even hitting the grocery store shelves! nstead,
focus on the traditional fats such as butter, coconut oil, extra virgin olive oil and lard.

Fruit juices Even the 100% juice versions are not at all what they appear to be. According to Civil Eats, OJ companies
pour orange juice into million gallon vats and then strip the oxygen out so they won't oxidize. This means that the "freshly
pressed juice people think they're buying at the store could really be a year old.

And that's not the worst part! Have you ever noticed how each glass of Minute Maid, Tropicana or whatever tastes exactly
the same? There's a reason for that:

"When the juice is stripped of oxygen it is also stripped of flavor providing chemicals. Juice companies therefore hire flavor
and fragrance companies, the same ones that formulate perfumes for Dior and Calvin Klein, to engineer flavor packs to
add back to the juice to make it taste fresh.

Flavor packs arent listed as an ingredient on the label because technically they are derived from orange essence and
oil. Yet those in the industry will tell you that the flavor packs, whether made for reconstituted or pasteurized orange juice,
resemble nothing found in nature. The packs added to juice earmarked for the North American market tend to contain
high amounts of ethyl butyrate, a chemical in the fragrance of fresh squeezed orange juice that, juice companies have
discovered, Americans favor. (Civil Eats, emphasis mine).

Blech! Moving on!

Reduced-fat or low-fat foods. Have you ever contemplated the irony of "Fat-Free Sour Cream? mean, really, cream
without fat??? 'm always curious about how these oddities exist, so checked the label. Apparently they should be calling
it "Low-Fat Guar Gum, but 'm guessing that wouldn't fly off the shelves. My point is some concepts by definition exclude
others. f something is "reduced fat or "low fat, chances are manufacturers have fiddled with it and taken out something
important.


"Opt for the full-fat versions, says the Weston A. Price Foundation, because fats allow for better absorption of many
nutrients. "Furthermore, sugar often takes the place of the fat that was removed, and sugar is a damaging ingredient to
consume in excess.

Processed foods in general. "Here is a trick, says certified nutritionist Jen Allbritton, "do a double-take any time you are
opening a bagged or boxed product of any kind. Make sure you are making a conscious decision about what you are
about to serve the family. And if you are still hesitating, read the ingredients list. . . out loud! Tripolyphosphate tongue
twister, anyone?

Genetically Modified Foods Oh my, could write a book. A DFFERENT book, of course, on the links between GMO's
and severe organ damage, infertility and food allergies. Avoid avoid avoid! For more information on this subject, check out
this article from Real Food Digest

Chapter 5: Beyond The Basics

Did you know that real food can help kids avoid braces? That it can also prevent - or even heal cavities, help your
kids focus in school and improve their moods? Did you know that how we nourish our daughters in the early years of their
lives even helps determine whether their hips are wide enough for an easy, complication-free labor?

Its true. Food is THAT powerful.

You've probably noticed by now that often cite recommendations
from the Weston A. Price Foundation, but somehow 've managed
to get all the way to Chapter 5 without mentioning Dr. Price himself!
Here's what you need to know:

Dr. Weston Price (1870-1948), a prominent dentist and founder of the
Research nstitute of the National Dental Association (which later
became the American Dental Association), is pretty much the reason
ditched my low-fat diet and fell in love butter, raw cheese, and
bacon.

What exactly was it that he discovered? Simply put, people who
have never even seen a toothbrush have fewer cavities than
most of us. But am getting ahead of myself . . .

Dr. Price began to suspect that the poor physiques and tooth decay
he saw in his patients were the result of modern living: processed
foods, sugar and highly processed oils. To prove his theory he set
out on a 10 year expedition in search of isolated people groups
sequestered villages in Switzerland, Gaelic communities in the outer
Hebrides, Eskimos, African tribes, Australian Aborigines, the ndians
of North and South America, Melanesian and Polynesian South Sea
slanders and the Maori of New ealand and then he studied
them.

"Wherever he went, Dr. Price found that beautiful straight teeth, freedom from decay, stalwart bodies, resistance to
disease and fine characters [meaning a low incidence of mental illness] were typical of primitives on their traditional
diets, rich in essential food factors. (emphasis mine)

What accounts for these differences? Simply put, the diets of these groups contained substantially higher quantities of fat
soluble vitamins (A, D, E, and K), minerals and what Dr. Price called "activators, which help to metabolize minerals. And

by substantially higher, mean that in "the case of the Swiss, he found that the isolated Swiss diet contained 10 times
more fat-soluble vitamins, 4 times more calcium, and 3.7 times more phosphorous than the modern diet. The isolated
Gaelics at 10 times more fat soluble vitamins, 2.1 times more calcium, and 2.3 times more phosphorous than their modern
counterparts, who lived sometimes just a few miles away. The Aborigines of Australia lived along the eastern coast where
they had ample access to seafood. Compared to the modernized food, their native diet contained 4.6 times the calcium,
6.2 times the phosphorous and ten times the amount of fat soluble vitamins.

So, what happens if we get our recommended daily amount of calcium apart from the presence of fat soluble catalysts
(vitamins+activators)?

Pretty much nothing. Our bodies simply can't utilize it and other important nutrients apart from the catalysts it was meant
to work in synergy with. Even worse, when a child does not get ample supplies of these vitamins through diet, the body
"robs what it needs from the bones to perform vital functions.

Deficiencies resulting from a lack of fat soluble vitamins, minerals and activators can lead to stunted bone development,
which is particularly noticeable when it causes narrow jaws and tooth crowding. Less noticeable but just as problematic is
the effect of these deficiencies on the pelvic region of developing girls (leading to more difficult births), poor hormone
function (which can manifest as infertility, moodiness, acne, etc.), depression, immune suppression and other problems.

Now that you know how important these nutrients are 'll be you are wondering where to find them. The three main
sources are organs and muscle meat from wild-caught seafood, organs from land animals raised on pasture (especially
liver), and raw dairy. The BEST source know of for vitamins A&D is fermented cod liver oil from Green Pastures. t is
very possibly the most potent superfood in my family's diet. Fermented cod liver oil (FCLO) works synergistically with the
vitamin K found in raw dairy, particularly pastured butter.
Wait, Arent Those Foods High In Saturated Fat?
Yes, and that's a GOOD THNG! All fats but ESPECALLY saturated fats are critical for brain growth and function.
Why? Because they help build myelin, which acts as a kind of insulation around the wiring of our minds. Without the
insulation our brains are like dial up modems from the 1990's with their mind blowingly slow connection speeds and lost
signals. Brains with good insulation, on the other hand, are like high speed wireless quick and adaptable.

Remember how we said earlier that the fat content of breast milk is roughly 48% saturated, 33% monounsaturated and
16% polyunsaturated? According to Dr. Campbell-McBride, human physiology does not change as we grow and therefore
our requirement for this particular fat composition stays about the same throughout our lives.

So, if you want a smart baby, let them eat fat. Lots of it. According to Dr. Mary Enig, author Know Your Fats, about 50-55
percent of their daily caloric intake is ideal for babies from birth to two years.
3

Obviously, a lot of these fats come from breast milk, which leads me to the third question discussed in this chapter . . .
What Kind Of Dairy Is Best For My Baby?
The average age of weaning worldwide is hard to get exact numbers on these days, but it's probably around 2.5-2.8
years. However, in "societies where children are allowed to nurse 'as long as they want' they usually self-wean, with no
arguments or emotional trauma, between 3
and 4 years of age.
4

Many of the longest breastfeeding
relationships take place, not surprisingly, in
non-industrialized cultures similar to the
ones Dr. Price studied in his
groundbreaking work, Nutrition and
Physical Degeneration. Oh, how wish Dr.
Price would have written about his
observations of weaning in these cultures!!
Unfortunately, it's impossible to know
exactly when the children he observed
transitioned from mother's milk to
supplemental sources. Based on my
knowledge, though, this is what believe:

When it comes to babies, milk really
does a body good. But personally,
consider mama's milk the ideal dairy choice

for children up until around age 2-4. Oh, introduce ghee with first foods because it is most easily digested and contains
vital fat soluble vitamins. Later on introduce butter,
yogurt, kefir and raw cheeses, but the primary source of
dairy in those first few years is ME!

Full-term breastfeeding (as it's called) offers many
nutritional and immunological advantages and our
bodies were designed to do it. As babies grow into
toddlers, our bodies instinctively increase the fat content in
our milk to meet their growing needs.

"t is not common in the Western culture to breastfeed
longer than one year. However, these children [with
compromised digestive function] benefit greatly from
breastfeeding for longer: till the age of 18-24 months at
least

~ Gut & Psychology Syndrome, p. 229
Consider This, Though . . .
Every other mammal stops consuming dairy when they are weaned. However, many of us (mostly Caucasians) possess a
genetic adaptation that allows us to continue to digest lactase our whole lives. Provided that our milk is consumed raw
and comes from healthy cows (or goats) grazing on pasture, think it's perfectly fine. However, some of us do have
trouble with lactose. Although raw milk contains a
wide range of enzymes and lactase-producing
bacteria (lactase is the enzyme that helps with
lactose), many people find it helpful to culture their
milk into yogurt and kefir. These products are
naturally lower in lactose.

BUT

There are a few caveats: First, some people simply
cannot tolerate dairy. Many of them have no idea,
because the symptoms of a dairy sensitivity can
present as anything from gas, bloating and weight
gain to mood swings and lethargy.

To make things more confusing, there are two kinds
of cows and we have the wrong ones
2
. Cows

producing milk in the U.S. are primarily A1, which means they possess a protein that bonds weakly with a smaller protein
called BCM 7. Due to the weak bond, BCM 7 is liberated in the digestive tract, which is considered a contributing factor
for:

Type 1 diabetes
Neurological impairment, including autism and schizophrenia
mpaired immune function
Autoimmune disease

The proteins in A2 cows, however, bind strongly with BCM 7 and escort it safely through the digestive tract (the same is
true of goat's milk, which is one reason it is easier on some people). A1 breeds are Holsteins and Friesians. Jersey's,
Guernsey, Asian and African breeds are typically A2. f your child has trouble with dairy but you really want to include it,
please consider switching to A2 milk. For more information, check out The Devil in the Milk.

Chapter 6: Raising An Adventurous Eater

Spiced curries, masalas and stews are tops on the baby food menu in places like ndia, Africa and Latin America. Kids
love them, so don't be afraid to add a dash of cinnamon to steamed apples, heap garlic in with stewed meat, and whip
up some dill infused scrambled egg yolks!
Nourished Baby Raising An Adventurous Eater

Okay, get that introducing sour or savory foods early is a great way to help my child become an adventurous eater, but
'm afraid to go overboard. Help!

t's natural to feel uncertain about this. After all, we've been told over and over that kids need bland foods! Here's my take:
Even when it's unmixed with spices, real food is not EVER bland! Avocados, meats and broths are delicious all by
themselves. Once your baby is eating them happily it's fine to introduce a wide array of spices. Go for aromatic flavors
rather than hot ones, and introduce them one at a time while watching for reaction. Here are some great ones to start
with:
Cinnamon is often used for medicinal purposes in eastern cultures. t
has powerful antimicrobial and blood sugar management capabilities
and it's smell alone enhances cognitive function!
Garlic, is "an herb affectionately called 'the stinking rose' in light of its
numerous therapeutic benefits. t's anti-bacterial, anti-viral, anti-
inflammatory and pro-flavor!
Turmeric is a powerful anti-inflammatory which has been used in
Chinese and ndian Medicine to treat colic. "n numerous studies,
curcumin's [a component of turmeric] anti-inflammatory effects have
been shown to be comparable to the potent drugs hydrocortisone and
phenylbutazone as well as over-the-counter anti-inflammatory agents
such as Motrin. Unlike the drugs, which are associated with significant
toxic effects (ulcer formation, decreased white blood cell count,
intestinal bleeding), curcumin produces no toxicity. Caution: Turmeric
stains! Make sure your little one is wearing a bib and, if possible,
nothing else!
3

Cumin is rich in iron, supports digestion and may have anti-
carcinogenic properties.
4

Coriander is classified as both a herb and a spice because its leaves
(often called cilantro) and seeds are both used. Coriander is an
excellent source of magnesium, manganese, fiber and iron.
5

Dill helps the body neutralize free radicals and is a good source of
calcium
Ginger is soothing for upset tummies. t's a powerful anti-inflammatory

and immune booster, too!
8

Sage enhances cognitive function (especially memory) and is also a potent anti-oxidant/anti-inflammatory.
9

Thyme oil is renowned for its antiseptic properties and has been used as a mouthwash and a topical application
since the 16
th
century.
10

Not sure how to use these herbs and spices? Check out the recipe section for ideas to get you started! Don't be
discouraged if your baby doesn't seem to like a particular combination at first. According to a New York Times article,
parent should try the "'rule of 15' putting a food on the table at least 15 times to see if a child will accept it. Once a food
is accepted, parents should use 'food bridges,' finding similarly colored or flavored foods to expand the variety of foods a
child will eat. f a child likes pumpkin pie, for instance, try mashed sweet potatoes and then mashed carrots.
11
Brilliant!
For Older Kids Who Already Love Junk Food, Try These Tips From Aunt Katja . . .
Katja Swift is a dear friend of mine who often advises me on herbal remedies. For whatever reason, invoking her name
while approaching Katie with a tincture of this, a salve of that , or a heaping plate of something new always makes the
process go smoother!
Play flavor games Teach your kids that flavors are not "good or "bad (or "yucky!) give them other words such
as "strong or "pungent or "intense. Pick one night a week for the whole family to experience a new flavor just as an
appetizer before the meal. Maybe you'll try fresh sage leaves, or a bit of horseradish, or an exotic fruit. Make sure to
include a full range of flavors in your flavor exploration, so that your children don't always expect flavors that don't appeal
to them. Share your experiences together as a family what did everyone think of the flavor? Where do you feel it on your
tongue? Does it taste like anything familiar? There are lots of things you can say without saying " like/hate this.
Dont provide alternatives nstead of making a separate "kid friendly meal, let your child eat what you are eating
(although if it is quite spicy-hot, you might want to give them a milder version before you add all the spices). Make sure to
plan some elements of the meal that will also appeal directly to them, so that everyone at the table has something to
enjoy.
Plan meals together Perhaps each member of the family chooses a dish for the meal. Take turns for who will
choose the entree and who will choose sides. Sure, you'll end up with some very eclectic dinners, but you'll be giving
everyone at the table a chance to share something that they like. f your children are older, they can even be responsible
for preparing their dish!

Get Creative! s your son a fan of dinosaurs? Then serve brontosaurus burgers for dinner! Save bones from
chicken legs, and the next night, mold ground beef around them to that their "hamburgers have a bone sticking out! Let
them smear it all over with ketchup. n fact, if you have the time, go ahead a make a caveman costume he can wear to
dinner. s your daughter into princesses? Give her a fancy plate with the foods you want her to eat arranged in a fancy
way, and let her wear a fancy dress and tiara to the table. Let her drink from a fancy teacup or a wine glass. Or tell them
they have to eat the meal, but they have the choice: eat with fingers, or toes? (They'll only choose toes once it's really
too much trouble!)
Head to your local grocery store or farmer's
market together. Make thoughtful food
choices together. Talk about what would be
healthy. Plan a meal. Even if your family has
previously been a take-out family, you can
still do this!
Start on a day without other commitments: a
Saturday or a Sunday may work best. Buy
foods together, and agree ahead of time that
you won't buy anything in a package. You
can find a recipe before you go or just be
inspired while you shop whatever you're
more comfortable with. Make sure to get
plenty of vegetables, some good quality
meat, and fruit for desert. t's ok if this
shopping trip takes a long time: the journey is the destination!
Once you get home, cook your food together! t doesn't have to come out perfectly it's a good thing for children to see
adults make mistakes and learn from them. f it doesn't come out well, make some notes about what you would do
differently next time. Make sure to spend plenty of time talking about your commitment to eating healthy, whole foods
even if this is a new commitment for you! Not only will your children benefit from watching you grow and change, but
they'll help keep you honest too.

Run out of foods you want to avoid Your children have certainly already had the experience of "oops we ran
out of X. And they also have certainly seen you forget something that should have been on the grocery list. Use that to
your advantage now! t's ok if they're disappointed, and you can even apologize while you're offering them a healthier
option! After a while, they'll either figure it out, or they'll forget. Either way, it will give you a breather in the moment when
they're asking for their Crunchy Cocoa Corns.
We've been told over and over that kids need bland foods, but it's not true! Even babies can enjoy a variety of
herbs and spices.
Use the "rule of 15 and "food bridges when introducing new items to your child's plate.
Get creative with older kids. They CAN love real food!

Afterword
Nourished Baby Baby Steps

f it feels like your child is going to graduate college before you untangle this mass of facts and figures, don't panic! wrote
this book as a reference guide, not a test booklet. Whether it's chatting with other moms at the playground, or in your
healthcare provider's office, or at the family Christmas dinner, questions are going to come up. Why butter and not canola
oil? What's wrong with low-fat yogurt? Are you sure baby can have salt? The answers will be here whenever you need
them.
The nourishing lifestyle is NOT complicated, but sometimes it can feel overwhelming. Take the info you need for today
and don't worry about the rest. t's okay if you and your child take baby steps together!!!


Frequently Asked Questions
Is vegetarianism/veganism a viable option for babies and toddlers?
While believe that a diet that includes pasture-raised meats is ideal, a vegetarian diet that regularly incorporates pasture-
raised eggs and raw dairy truly is a viable option . . . for adults. Children, however, need animal-based products to support
their rapid growth and development. Veganism, in my opinion, is not a healthy option for anyone. Lilla's post about
transitioning away from veganism is a great primer on the subject. n a nutshell, vegans are typically deficient in fat-
soluble vitamins A, D and K as well as B-12 vitamins because they can only be obtained naturally through animal
products). The only way to somewhat get around this is to supplement like crazy. n my opinion the fact that we need
these vitamins means we were meant to eat the foods that contain them.
What about salt?
Babies have fragile kidneys and should not consume too much. But according to Nina Planck of Real Food For Mother &
Baby, a little is okay. "Your baby's body contains about fourteen grams of this vital food. He uses it for metabolism,
detoxification, shuttling nutrients around, and optimal hormone, immune and nervous function. Chloride is necessary to
form glial cells in the brain, she writes.
But how much is okay? "Like the Clara Davis babies, your baby can eat unrefined sea salt to taste, says Planck. "Julian
[her son] ate meat, fish, eggs, and vegetables with real salt from the start. f his food was already salty, such as Romano
cheese or salmon roe, don't add more. Now and then let him put his finger in the salt or give him a coarse lump to suck
on. As with any food, if he doesn't want it, he doesn't eat it. Choosing salt (or not) is just another part of learning about
flavor, appetite, and thirst.
Of course, she is NOT talking about refined table salt, which is stripped of the 80+ naturally occurring minerals that work
in harmony to power virtually every biological process we know of. Only Himalayan Pink Crystal Salt or Celtic Sea Salt are
appropriate.
Should my baby take cod liver oil?
"The benefits of adequate vitamin A and D in a child's diet are significant and numerous, including healthy bone structure,
higher Q, increased lung capacity, lowered risk for autoimmune disease, and markedly reduced risk for respiratory
Nourished Baby FAQ's

infection among many others, says Sarah at The Healthy Home Economist. Traditionally fermented cod liver oil is one of
the best sources of true vitamin A & D available and highly recommend it. Between and tsp (approximately 1500 U
vitamin D) starting at three months of age is appropriate according to Sally Fallon Morrell, president of the Weston A.
Price Foundation. Micah did not start until around 9 months, but did take quite a bit myself while nursing him.
My baby wont swallow fermented cod liver oil. Is there a secret?
Yep! Dave Wetzel, owner of the only company that makes traditionally fermented cod liver oil, gives this tip:
"Our family includes 6 children from the age of 2 to 18 . . . The two year old boy (Basil) is the picky one. He is too young to
discipline so we either hide the FCLO and Butter Oil in food or when we change his diaper we lube his buns with fclo/bo.
have seen references from the 1800's that doctors found applying to the skin was just as effective as taking through the
digestive tract. My observations would concur with the doctors studies from this period.
Lessons On Taking FCLO From Our Family
Note: Cod liver oil will stain clothing and burn eyes, so keep it out of baby's reach! have found that the best method is to
apply it just before bedtime because it is the only time we use disposable diapers. Otherwise have to strip oils from our
cloth diapers way too often. Plus, the fishy smell is gone by morning!
What happens if my babys gut doesnt seal properly?
ncomplete closure of the gut leads to leaky gut syndrome (LGS). f allowed to persist this condition can progress into
eczema, multiple sclerosis, autism, fibromyalgia, Chronic Fatigue Syndrome, rritable Bowel Syndrome, ulcerative colitis,
asthma, colon cancer, Crohn's disease, hives, acne, liver problems, malnutrition, psoriasis, schizophrenia and other
conditions
My baby is sick and I cant get her to eat? Is this normal?
Many people in the holistic lifestyle believe that nursing through an illness is ideal. Once solids are resumed a healing diet
rich in G tract building materials such as gelatin (coming from broth) are wonderful to heal irritated G tracts.


Isnt homemade baby food full of nitrates?
According to this article, "the odds of your baby getting "Blue Baby Syndrome" nitrate poisoning from Carrots or other
veggies is about 0%. Yes it's true, the odds of your baby getting nitrate poisoning from homemade baby food are 0% -
zero percent.
By the time you introduce solid foods to your baby, his tummy should be developed enough to handle "normal" nitrate
exposure.
Are you saying that children fed these foods will NEVER need braces, get cavities or develop eczema?
The effect of nutritional deficiencies accumulates over generations. f you or your spouse come from a family that has
been severely nutrient deprived it is possible that you may be able to reduce the severity of -- but not completely prevent -
- one of these conditions. Even when all the best foods are provided, children can still experience nutritional deficiencies
due to "leaky gut. For children with symptoms of impaired digestion (tummy aches, loose stools, constipation, gas,
eczema, etc.), highly recommend looking into the GAPS diet.
Sometimes we "do all the right things" and things don't work out like we expected. can't say exactly why that is, but even
when things "go wrong suspect they could have been more severe without a healthy diet.


Were almost to the recipes! But first, lets talk about equipment.

Here are some things that 've found to be very useful in my kitchen.
Food Processor For making mayo, peanut butter, and salsa (not all at one time, mind you!). Also great for chopping
carrots, celery and onions in a flash for a quick soup!
8 Quart Calphalon Stainless Stockpot Bone broths are rich in collagen and have been shown to actually reverse
wrinkles and cellulite. t's great for babies, too, but confess my reasons for making a pot of stock every week are mostly
selfish.
Betty The Friendly Neighborhood Crock Pot - Since 've already made the introductions, you can just call her Betty. Don't
be shy, she loves doing the meal prep while you're out living your life!
Dehydrator Fabulous for, making beef jerky, fruit roll ups, coconut flour and dehydrating nuts and seeds.
Seasoned Cast ron Skillet A nonstick skillet without nasty Teflon that WORKS! have two
Stainless steel muffin pans Perfect for baking muffins and mini-meatloaves without worrying about the little paper cup
thingy's
Stainless Steel Cookie Sheet For crispy kale chips and, um, cookies!
Wide Mouth Mason Jars keep the quart and pint sizes on hand
And if you get really into fermenting things, an air lock or harsch crock/other fermenting crock can be really helpful



M
Hearty Crockpot Beef Stew

When make soup make SOUP.
Some for dinner and some to pull out
of the freezer next week.! f you're
crock pot is large enough, consider
doubling this recipe and cutting your
workload in half!
Also, though potatoes are
traditionally served in stews have
omitted them here. Starchy potatoes
contain disaccharides that are
difficult to digest, making them ideal
food for pathogenic flora.
1 lb. stew meat, cubed (grass-
fed is preferable)
1-2 Tablespoons coconut oil
2 sweet yellow onions,
chopped
3-5 carrots, sliced
2 celery stalks, sliced
nd diced 2-3 large tomatoes, peeled a
pped cup mushrooms, cho
arlic, minced 3 cloves g
1 bay leaf
1 tsp. thyme
1 teaspoon. salt
1/4 teaspoon. pepper
3 c. beef or chicken broth

nst c ru tions:
1. Before placing everything in the crockpot, seal the flavor and juices
into the meat by browning. This process simply sears the outside
rather than cooking the meat throughout. To begin, rub meat with
the salt. Add enough oil to cover the bottom of your pot, skillet or
sauce pan and heat to medium-high. When the oil is hot, add meat
- taking care not to overcrowd the pan - and brown all sides until
well browned. Remove meat and place in crockpot.
2. Add the remaining ingredients and mix well. Cover and cook on low
for 8-10 hours or high 4-6 hours. Stir and remove the bay leaf
before serving.
When to introduce: This recipe is appropriate right after the first phase of
introduction (bone broth, pureed meat or egg yolk and shaved liver). And
yes, 'll admit it didn't introduce every single element of this dish
separately to check for food sensitivities. just used the skin test for the
whole blend and watched for reactions.

Why stews? Because bone broth
stimulates digestion. And despite the
fact that raw veggies contain active
enzymes, stewed veggies are actually
easier on little tummies. Add a touch of
sauerkraut juice when it is cool for a
probiotic infusion to baby's meal.


Chicken Korma

1 pound chicken breasts
6 tablespoons ghee or coconut oil
2 medium onions, peeled and finely chopped
1/4 teaspoon ground ginger
teaspoon ground cloves
1/2 teaspoon ground cardamom
2 bay leaves
1/4 teaspoon pinch ground coriander
teaspoon salt
1 cup coconut milk (homemade or Native Forest is
preferable because NF is BPA-free)

Method:

1. n a large frying pan, heat the ghee/oil and oil over low-
medium heat. Add onions and saut until tender (about 10 minutes).
2. Add the cardamom, ginger, cloves and bay leaf. Continue to saut for 3-5 more minutes.
3. Slowly add the coconut milk and coriander to the pan, stirring constantly.
4. Once the coconut milk is mixed in, add the chicken.
5. Reduce heat and simmer for 30 minutes.
6. Remove from heat and allow to sit for a while - this improves the flavor.
7. Remove chicken and shred, then return to sauce
8. Remove the bay leaf and cloves before serving!
When to introduce: This recipe is appropriate right after the first phase of introduction (bone broth, pureed meat or egg
yolk and shaved liver). And yes, 'll admit it didn't introduce every single element of this dish separately to check for
food sensitivities. just used the skin test for the whole blend and watched for reactions.

Ancho Chili Crockpot Roast {Mild Version}
ngredients:
Beef roast, grass-fed if possible (about 4-4.5 lbs)
1 1/2 tablespoons unrefined sea salt
3-5 dried ancho chilies, seeded and torn into little
pieces ( find that using three produces a roast
with a heat range that is usually comfortable for
small children. As they grow into
toddlers/preschoolers add a couple more)
4 large onions, peeled and quartered
3 garlic cloves, crushed
1 tablespoon thyme
1 tablespoon parsley

1 tablespoon parsley

1 tablespoon thyme
2 bay leaves 2 bay leaves
2 cups chicken or beef broth, water 2 cups chicken or beef broth, water
Method: Method:

1. Rub salt on the roast and place it in the crockpot to rest for 1/2 to 1 hour (this improves the tenderness of the meat). 1. Rub salt on the roast and place it in the crockpot to rest for 1/2 to 1 hour (this improves the tenderness of the meat).
2. n the meantime, chop onions, dice chili's, peel and crush garlic, get your stock ready and pull the spices off the rack. 2. n the meantime, chop onions, dice chili's, peel and crush garlic, get your stock ready and pull the spices off the rack.
3. When the roast has rested, place remaining ingredients in the crockpot and cook on low for 7-8 hours, or until tender. 3. When the roast has rested, place remaining ingredients in the crockpot and cook on low for 7-8 hours, or until tender.
Note: Use grass fed beef if possible! t's richer in antioxidants; including vitamins E, beta-carotene, and vitamin C. Meat from
grass-fed animals has two to four times more omega-3 fatty acids than meat from grain- fed animals. Also, meat and dairy
products from grass-fed ruminants are the richest known source of another type of good fat called "conjugated linoleic acid or
CLA. CLA may be one of our most potent defenses against cancer. n laboratory animals, a very small percentage of CLAa
mere 0.1 percent of total caloriesgreatly reduced tumor growth. Source: Eat Wild
Note: Use grass fed beef if possible! t's richer in antioxidants; including vitamins E, beta-carotene, and vitamin C. Meat from
grass-fed animals has two to four times more omega-3 fatty acids than meat from grain- fed animals. Also, meat and dairy
products from grass-fed ruminants are the richest known source of another type of good fat called "conjugated linoleic acid or
CLA. CLA may be one of our most potent defenses against cancer. n laboratory animals, a very small percentage of CLAa
mere 0.1 percent of total caloriesgreatly reduced tumor growth. Source: Eat Wild
When to introduce: This recipe is appropriate right after the first phase of introduction (bone broth, pureed meat or egg yolk and
shaved liver). And yes, 'll admit it didn't introduce every single element of this dish separately to check for food sensitivities.
just used the skin test for the whole blend and watched for reactions.

Blackened Salmon With Pineapple Mango Salsa

ngredients for Blackened Salmon:

3-4 salmon fillets
2 teaspoons paprika
1 teaspoons garlic powder
1 teaspoons onion powder
1 teaspoons ground dried
thyme
teaspoon ground black pepper
teaspoon cayenne pepper
(optional)
teaspoon dried basil
teaspoon dried oregano

How to Bake Salmon Fillets

1. Heat oven to 350F
2. Lightly grease a baking pan with
coconut oil
3. Rub seasoning on salmon and
place seasoned side down
4. Bake for 20 minutes.

Pineapple - Mango Salsa ngredients:

1 cup ripe mango, peeled and diced
1 cups small fresh pineapple, diced
2 tablespoons minced red onion
-1 jalapeo, seeded and diced (optional)
When to introduce: This recipe is appropriate right after the first phase
of introduction (bone broth, pureed meat or egg yolk and shaved liver).
And yes, 'll admit it didn't introduce every single element of this
dish separately to check for food sensitivities. just used the skin test
for the whole blend and watched for reactions.
1-2 tablespoons chopped fresh cilantro
Juice of 1 lime

Pineapple Mango Salsa nstructions: Mix ingredients in a bowl and serve. This seasoning and salsa also goes great with chicken!

Liver Chili
2 pounds grass-fed ground beef
1 pound pastured chicken or beef liver
2-3 large onions, peeled and chopped
5 cloves garlic, minced
1 tablespoon coconut oil or tallow
8 large tomatoes, peeled and chopped or
25 oz. peeled diced tomatoes ( Lucini
brand comes in glass jars instead of BPA-
lined cans)
1 cup bone broth or water
4 tablespoons chili powder
1 tablespoon cumin
1 teaspoon coriander
2 teaspoons pepper
1/2 teaspoon oregano
1/2 teaspoon allspice
1 tablespoon unrefined sea salt (you'll probably want to add more, but if you happen to use stewed tomatoes or
broth that has salt added this is a good place to start)
2 lemons

nstructions for the night before:

Trim chicken livers (To do this remove any white, stringy portions with your fingers or a knife)
1. Place livers in a medium bowl and cover with water
2. Squeeze in the juice of 2 lemons and place in fridge for at least 8-12 hours. This will neutralize some of the strong
flavor of the liver

The next day:

1. Warm oil/tallow over medium heat.

2. Add onions, garlic and liver, mincing liver as finely as possible while you saut. When the onions are soft and the
liver resembles a coarse paste(about 10 minutes), add ground beef and saut until brown.
3. Once the ground beef is browned, add the tomatoes and spices. f needed, pour in enough water/broth so that the
meat is fully submerged.
4. Bring chili to a boil, then reduce heat to low and simmer for an hour.
shaved liver). And yes, 'll admit it didn't introduce every single element of this dish separately to check for food sensitivities.
just used the skin test for the whole blend and watched for reactions.


Copycat Whole Foods Salmon Dip

ngredients:
10-12 oz Wild Alaskan Salmon or two
7.5 cans of Vital Choice Wild Salmon in
a can (Vital Choice uses BPA-free cans)
Approximately 1 1 1/4 cups
mayonnaise (we love our homemade
recipe!)
1 bunch fresh dill or 2 tablespoons dried
1/3 cup diced red onion
1 tablespoon lemon juice
1/2 teaspoon ground pepper
Method:
1. Several hours before dinner cook fillets
at 350 degrees for 10 20 minutes
depending on thickness. t's important not to overcook the fillets or the spread will be dry. f they do get a little
tough, just add more mayo to the mix. Put cooked fillets in fridge. (skip this step if you are using canned salmon)
2. f you have a food processor: When the salmon fillets are cool, peel the skin off, break them up and drop them into
your food processor. Add the dill, onion, lemon juice, pepper and 3/4 of the mayo. Blend until creamy and then
taste. Make adjustments as needed (more mayo, lemon juice, etc.)
3. To make without a food processor: When the salmon fillets are cool, peel the skin off, break them up and drop
them into a bowl. Finely mince the dill and onion and add. Add lemon juice, pepper, and 3/4 of the mayo and stir
until well-blended. Taste and make adjustments as needed (more mayo, lemon juice, etc.)
Serve with sesame & sunflower seed crackers or over a bed of greens.

When to introduce: Because it contains citrus, this recipe is appropriate at about one year. Skip the crackers until your
little ones digestive system has matured a bit it's fine to introduce small amounts but remember that baby's production
of the enzyme needed to digest the carbs in crackers, amalyse, is not fully functional until they have molars. Some little
ones do okay on lettuce, some don't. Adjust accordingly.

Beef Jerky = Easy Protein On The Go!

ngredients:

1 pounds grass-fed ground
beef, venison, lamb, or buffalo
1 teaspoons unrefined sea salt
teaspoon black pepper
teaspoon chili powder
2 teaspoons garlic powder or
granulated garlic
2 teaspoons ground cumin

Directions

1. Blend all the ingredients together in
a big bowl.
2. Take a portion of the meat mixture
and press into about 1/8 thickness
on a piece of natural parchment
paper or ParaFlexx. Continue until all
the meat is pressed and ready for the next step.
3. Using a pizza cutter or butter knife, score the meat into jerky-sized strips. (using a sharp knife may damage the
parchment paper or Paraflexx sheets)
4. Transfer mixture to the dehydrator and set tem to 150F. Dehydrate for 12-18 hours (cook time varies depending on
humidity, circulations, etc)
5. Consume within two weeks.
When to introduce: This is a favorite of older babies (12 months+) and toddlers. However, gave it to my son prior to one year
as a tasty teething biscuit.

Peruvian Roasted Chicken

Ingredients:

1 tablespoon coconut oil, plus more for oiling
the pan
1 tablespoon plus 1 teaspoons paprika
1 tablespoon ground cumin
1 teaspoons unrefined sea salt
1 teaspoons ground black pepper
3 teaspoons minced garlic
2 tablespoons plus 1 teaspoons apple cider
vinegar
2 large sweet onions, peeled and thickly
sliced
2 lbs chicken breast - pastured/organic if possible - cut into 10 pieces
2 red bell peppers, cored, seeded and cut into chunks
1 lemon, sliced into thin circular pieces

Instructions:

1. Preheat oven to 425F.
2. n a small bowl mix paprika, cumin, salt, pepper, garlic, vinegar and oil to form a paste.
3. n a large bowl toss onions with 2 tablespoons of the paste.
4. Rub chicken pieces with remaining paste and place in a large, well-oiled baking dish.
ken with onions, peppers and lemon. 5. Cover chic

6. Place in the oven and cook, occasionally basting with pan juices, until chicken is fully cooked and vegetables are
tender (about 45 minutes) occasionally with pan juices. Shred chicken in to more manageable pieces for baby if
desired.

When to introduce: typically focus on foods prepared in digestion enhancing broths until about 12 months, then begin
introducing baked dishes such as this one.

shaved liver).
Red Salmon Caviar
ngredients/Equipment:

1 Full Skein Salmon Roe (about 1
pound)
1/3 Cup Unrefined Sea Salt
8-12 Cups Cold Water
Glass Mixing Bowl
Plastic or Wood Utensils (Avoid metal
when possible while preparing caviar . .
. it will pass on its taste)

Method:

1. Mix the salt and water until the salt is all
dissolved. Get a large bowl of ice water
ready.
2. Place roe sacs in brine and set in fridge for 15 minutes.
3. Go to the faucet and get the water running just about as hot as you can take it. Place a fine-meshed sieve in the
sink (preferably lined with a towel so that the metal doesn't touch the roe).
4. Using a sharp knife, slit one of the sacs and place it in your hand. Run it under the hot water so that the membrane
will contract. Gently massage the eggs away from the membrane and let them fall into the colander. This is the
hardest part so take your time. Repeat with the other sac.
5. When all the eggs are in the colander, submerge them in a bowl of ice water for 5 minutes.
6. Return roe to the salt water brine and place in the fridge for another 15 minutes. (No longer or they will be too
salty!)
7. Pour out the brine and let the eggs drain in the sieve for 15 minutes. Using a wooden spoon place caviar into a
clean glass jar and refrigerate for at least a couple of hours before serving. Consume within 3 weeks.


M
Spiced Squash-Apple Compote
1 medium acorn squash
1 sweet apple, peeled, cored and sliced
3-5 tablespoons coconut oil, tallow or ghee
(melted)
teaspoon cinnamon
teaspoon nutmeg
teaspoon ground cloves
Method
1. Preheat the oven to 350 deg F
2. Cut the squash in half and scoop out the
seeds (if you like, roast these as a salty snack
for yourself!)
3. Place the pieces of squash in a baking dish
(skins facing up) and add about inch of filtered water
4. Place in the oven and bake for 30 minutes
5. Meanwhile, combine the sliced apple with 1 tablespoon oil/tallow/ghee and spices in a bowl.
6. After half an hour remove squash from the oven, turn each piece over so that the skin side is down. Add the apple
mixture, and then pour remaining oil/tallow/ghee over apples until cups are full. Return to the oven for 40 more
minutes, or until very tender.
9. Take out of the oven and let cool before serving.
When to introduce: Although not prepared in a digestion enhancing bone broth, usually introduce this immediately after
very first foods (broth, pureed meat, egg yolk and liver) because it is well-cooked and rich in fat. Plus it's easy to grip and
my son really liked playing with it.

Gingered Carrots

6 carrots
1 tablespoon coconut oil or
tallow
1 inch ginger root, peeled
and thinly grated
1 teaspoon ground cumin
teaspoon basil, chopped
2 garlic cloves, thinly
grated or minced
teaspoon unrefined sea
salt
1 cup chicken stock

Method

1. Preheat oven to 375 F.
2. Peel carrots and cut them in
long think sticks.
3. n a small bowl, mix coconut
oil/tallow, ginger root, cumin,
basil, garlic and sea salt.
Spread the carrots in an oven dish or baking sheet and toss them with the mixture. Pour broth in the bottom of the dish
and bake for 30-35 minutes, or until tender.
When to introduce: Although not technically a stew, usually introduce this immediately after very first foods (broth,
pureed meat, egg yolk and liver) because it is prepared in a digestion-enhancing broth.


Butternut Squash Hash
This hash from The Urban Poser is a
wonderful alternative to potatoes as a first
food. t is much lower in carbs, which
lightens the digestive load for little tummies
still ramping up their supply of amalyse. t's
packed with nutrition like Vitamin C, Vitamin
B6 and potassium and it's yummy!
Thanks Jenni for allowing me to share!
2 cups peeled and diced butternut
squash
1 large onion, diced (about 1 1/2
cups)
1 medium-sized red pepper, diced
(about 1 cup)
4 cloves of garlic, minced
2 tablespoons (or more) coconut oil,
ghee or butter
1 teaspoon unrefined sea salt
1 teaspoon fresh ground black pepper
1 tablespoon chopped chives to garnish
Method:
1. Pre-heat skillet on medium heat. Add the oil and let it warm.
2. Add the diced onion and garlic, cook in the oil till the onion is translucent.
3. Add the butternut squash then turn the heat up to med/high. Fry the butternut squash with the garlic and onion for
about 10 min stirring as needed to prevent burning.
4. Add the red bell pepper, coarse salt and black pepper, fry for another five minuets or till the hash is browned (take
care not to burn it). Garnish with the chives and a little more sea salt.

Kale Chips
Chips made with KALE? How good can they
really be, right? Try them and you may just be
surprised!
ngredients
1 bunch kale
2 tablespoons coconut or olive oil
1 teaspoon seasoned salt (or to taste)
Directions
1. Preheat oven to 375 degrees.
2. With a knife or kitchen shears carefully
remove the leaves from the thick stems and tear
into bite size pieces (discard stems). Wash and
thoroughly dry kale with a salad spinner. Drizzle kale with oil and sprinkle with seasoning salt.
3. Place on a baking sheet and bake for 7 minutes, flip chips and continue baking until the edges brown but are not burnt
(about 5 8 more minutes).
When to introduce: About 1 year

Avocado Chutney
'm all about saving effort in the kitchen, so this is a two-for-one
recipe! Make up a batch for the entire family to enjoy and pick out
some avocado slices for baby, or make up a batch with avocado
only for your little eater. ntroduce after very first foods.
Main ngredients:

1 large avocado
cup red onion, finely chopped
1 red bell pepper, diced

- OR

3 large avocados

Sauce ngredients:

1/4 cup extra virgin olive oil
1 clove garlic, minced
1 lime, juiced
2 teaspoons cumin
2 teaspoons chopped oregano
1 teaspoon chili powder
cup chopped fresh cilantro, diced
teaspoon unrefined sea salt

nstructions:

1. Combine avocado, red pepper and onion in a medium
sized bowl.
2. Combine the rest of the ingredients in another bowl.
3. Pour the oil mixture and spices over the veggie mixture and serve.

Crispy Sour Cream & Onion Chips {Made
With Butternut Squash}

These chips are a wonderful alternative to
potato chips for toddlers. Butternut squash is
much lower in carbs, which lightens the
digestive load for little tummies still ramping up
their supply of amalyse. Plus, these fried
goodies are rich in healthy fats and flavor!

Equipment:

Mandoline
Medium bowl
Candy thermometer (recommended but
not essential)
Deep pot with smallish circumference
OR a deep fryer

ngredients:

For the chips, you will need:

2 small or one large butternut squash
5 cups tallow or coconut oil (where to buy coconut oil)

For the seasoning:

1 teaspoons dried parsley flakes
2 teaspoons salt
teaspoon dried dill

2 teaspoons onion powder
teaspoon garlic powder
teaspoon ground pepper

Method:

1. Place seasoning ingredients into a food processor or coffee grinder and pulse until finely ground
2. Cut off the bulb part of the squash and set aside for another use. Peel the skin off of the remaining squash and
divide it into 3 inch chunks. Using a mandoline set at 1/16th inch, slice the squash.
3. Put all slices in a big bowl of water and soak for 1 hour.
4. Drain as much water as you can from the squash slices, then lay them flat on some towels and pat surface dry.
Any leftover moisture can cause the tallow to splatter, so don't skip this step!
5. Heat oil in a small pot while monitoring with a candy thermometer. Tallow should be heated to 375F but coconut oil
should not be heated past its smoke point of 350F. (Chips fried in coconut oil will be slightly less crispy, but you're
child will love them, promise.) f you have a deep fryer follow the instructions provided for it.
6. Place a batch of squash slices into the fryer . . . make sure that they don't stick to each other and that they are
completely submerged.
7. Turning as necessary, fry until crispy and then scoop them out with tongs or a slotted spoon (1-2 minutes
depending on heat). Place chips on a plate lined with paper towels and sprinkle seasoning while they're hot.
8. When to introduce: After one year - wait until 16-18 months just because there are so many other foods to
explore beforehand.


F
Fermented Apple, Pear, or Apricot Butter
6 pounds fresh apples/pears (about 12) -OR 6 cups dried ,
unsulphured apples/pears/apricots
1/4 cup of whey or apple cider vinegar
2 level teaspoons unrefined sea salt
teaspoon cinnamon (optional)
teaspoon cloves (optional)
1/8 teaspoon allspice (optional)
cup raw honey (t is recommended that baby be a year old
before consuming honey)
1/3 cup water (crock pot version only)
Method for fresh apples:
1. Wash, core, and slice apples (leave the peel on).
2. Place in crock pot along with cinnamon, cloves, allspice,
honey and water.
3. Turn on low 12 hours or overnight.
4. Remove mixture from crock pot and puree in food processor
or blender, or use a stick blender and puree right in the
crock pot.
5. Return mixture to crock pot and cook on Warm/Low with the
lid ajar so that steam can escape for another 4-6 hours. Stir
every couple of hours to keep the bottom from burning.
6. When apple butter is nice and thick, allow it to cool before mixing in the salt and whey this ensures that the
cultures are not damaged by heat.
7. Pour mixture into a clean jar, leaving one inch of space at the top, and cover tightly.
8. Let sit at room temperature for 24 hours, then refrigerate.
Method for dried apples/pears/apricots:

1. Cook fruit in filtered water until soft.
2. Transfer with a slotted spoon to ceramic bowl to cool (you can put them directly in the food processor, simply do
this extra step to avoid letting superhot food to touch the plastic bowl of the food processor hot plastics leach
chemicals). Transfer cooled fruit to food processor.
3. Add whey, salt, spices and honey. Blend until smooth
4. Pour mixture into a clean jar, leaving one inch of space at the top, and cover tightly.
5. Let sit at room temperature for 2-3 days, then refrigerate.
Note: Salt is used in this recipe so that it doesn't spoil before the lactobacilli get their fermenty goodness in full swing. My
taste buds would prefer to use no salt at all, but we like it enough to overlook this little flaw.

Sweet Pickled Garlic
Raw garlic is a very potent germ-fighter, but not everyone likes the taste. Try sweet
pickled garlic, it's easy!
Just peel enough cloves of garlic to fill a small mason jar 3/4 of the way full. Then
pour honey over the garlic until the jar is about 1/3 full of honey, and pour vinegar in
to fill the rest. Shake or stir well, and leave it to sit for 4 weeks (shaking or stirring
occasionally). You now have sweet pickled garlic!
When to introduce: Anytime after very first foods. Grate finely if choking might be an
issue.


Lacto-Fermented Dilly Carrot Sticks
This recipe also comes courtesy of Cara at Health, Home & Happiness. Sour crunchiness at its best!
6 medium carrots, peeled and
cut into sticks
1 tablespoon whey (or if you
don't have whey, an extra
tablespoon of salt)
1 tablespoon sea salt
1 tablespoon chopped fresh
dill, or 1 teaspoon dried
3 cloves of garlic, quartered
(optional)
Filtered water
Method:
1. Place the carrot sticks into a
quart mason jar (or other
quart sized container with a
lid that fits snugly) and add
the rest of the ingredients,
shaking gently to settle the
carrots if needed.
2. Fill to within one inch of the
top with filtered water.
3. Cover tightly and allow to sit at room temperature for 4-7 days; you can try them at 4 days and see if you want them to
be more sour or not, to get them more sour/soft leave them out at room temperature longer. Because carrots are more
dense, they take longer to ferment than other lacto-ferments like sauerkraut or pickles. They also stay crunchier, which
we like!
4. After fermenting at room temperature, keep in your fridge- they last for months!
When to introduce: Anytime after very first foods. Grate finely if choking might be an issue.

Lacto-Fermented Homemade Mayonnaise
love cultured mayo, but sometimes don't have 7 hours to wait for it! f you find yourself in the same situation, don't
worry. Just skip they whey and enjoy the rich, yummy healthy fat goodness right away. For a video tutorial of this recipe,
click here
ngredients:
Three egg yolks from
pastured hens
1 tablespoon apple cider
vinegar
1 teaspoon. unrefined sea
salt
2 teaspoons raw honey
cup extra virgin olive oil
cup coconut oil
1 Tablespoon. whey
Method:
1. Place egg yolks in food
processor and blend for 1
minute
2. Add apple cider vinegar and
blend for 30 more seconds
3. Add salt and honey. Blend
just enough to mix
4. Turn the food processor on and pour the oil in as S-L-O-W-L-Y as possible (this is the secret to creamy mayo!)
OPTONAL f you want the mayo to last a few weeks, add 1 Tablespoon. whey as your last step. f you do this, allow to
sit at room temperature for 7 hours before placing in fridge.

Without whey the mayo will last a few days to a week. With the whey it will last several weeks. Oh, and it's so thick it will
cling to a spoon upside down!
When to introduce: Anytime after very first foods, but omit the honey if baby is not yet a year old.

Lacto-Fermented Salsa
Babies and salsa? Not exactly an obvious
match, to be sure, but it can work wonders
on a pile of boring old scrambled eggs.
This recipe is mostly for you, though.
Chances are it will make you find new
reasons to visit your fridge. You need a
glass of milk? Oh look, there's the salsa!!
Just a few more bites and you'll save the
rest for later, right? Don't kid yourself . . .
just make a double batch next time.
ngredients:
Four medium or six small tomatoes
cut into halves
small red onion, chopped (about
cup)
2 garlic cloves, chopped
- 1 large jalapeno, seeded and
chopped
1 cup cilantro, chopped
cup parsley, chopped
2 teaspoons cumin
juice of two limes
1 Tablespoon unrefined sea salt
cup whey
cup filtered water
Equipment: 1 quart mason jar with tight fitting lid

Method:
1. f you're using a food processor, add garlic, jalapeno, cilantro, parsley, cumin, salt, whey and lime juice together
and pulse until finely chopped.
2. Squeeze juice and seeds as much as you possibly can - from tomatoes and add to food processor. Pulse just a
few times if the tomatoes are pureed the salsa will ferment too quickly.
3. f you hand chopped your ingredients, go ahead and dice the tomatoes some more
4. Mix all ingredients and fill jar, leaving one inch of space at the top. f you hand chopped the ingredients, mash them
together with a meat mallet so that they will release their juices.
5. Cover tightly and keep at room temperature for about two days.
6. Place in refrigerator to slow down the fermenting process. Technically it should last 2-3 months, but promise it
won't last that long!
When to introduce: Anytime after very first foods.

Lacto-Fermented Pickles

Cucumbers, organic if
possible, pickling (4-5) or
gherkins (15-20)
1 teaspoons mustard seeds
teaspoon peppercorns
1 tablespoon dried dill
1 tablespoon unrefined sea
salt
cup whey
1 cup filtered water
One or two freshly picked oak,
eaves horseradish or grape l
Lots and LOTS of ice!

Equi me p nt:
1 quart glass jar
Clean plastic lid that fits
snugly inside the mouth of
the jar (optional)
1. Wash cucumbers well and
place in an ice bath for 3-6 hours. This makes for a crunchier pickle! Add ice every hour or so and store in the fridge to keep the

Method:

water ice-cold if possible.
2. Rinse an oak or grape leaf and add it to the jar.
3. Add cucumbers to the jar and heap mustard seeds and dill over the top.
4. Mix sea salt, whey and filtered water together and stir until dissolved. Pour over the cucumbers. Add water if necessary to fully
cover the cucumbers. Not too much, though! The top of the liquid should be at least 1 inch below the top of the jar. f the cukes are
floating place the plastic lid in the jar to keep them submerged.
5. Cover tightly and keep at room temperature from 2-3 days, depending on how sour you like them. Once they have reached the
desired sourness transfer them to the refrigerator.



M As mentioned in my chapter on foods to
limit and avoid, baby's enzymatic function
matures in a very specific way. First, baby
produces an abundant supply the milk
digesting enzyme lactase. As her system
matures, baby will begin making amylase
and other enzymes.
Pancreatic amylase is the enzyme
needed to digest carbohydrates such as
grains, nuts, seeds and legumes (beans,
lentils and peas). t takes baby's digestive
pancreas about 28 months before this
enzyme becomes fully functional, so it's
important not to introduce too much early
on. n the case of grains and most
legumes, don't think babies are missing
any nutritional benefit from this delay.
Nuts, however, can be very beneficial
when introduced slowly over the first few
years of life. When properly prepared to
increase nutrient availability and
digestibility, "[n]uts and seeds are highly
nourishing. They are very rich sources of
some vital minerals, amino acids and fats: magnesium, selenium, zinc, omega-6 and omega-3 oils. Epidemiological
studies show that people who regularly consume nuts and seeds have lower rates of heart disease, cancer and many
other degenerative diseases.


Traditional Preparation Methods
n her book, Nourishing Traditions, Sally Fallon explains how soaking nuts/seeds in a saltwater solution reduces the naturally
occurring enzyme inhibitors and phytates in nuts and seeds. This is called making "crispy nuts, a reference you will find often
in the recipes in this section. Soaking and dehydrating times can be found below. You can also ferment them in a whey solution
and then dehydrate for use. To use this method, place nuts in a bowl and cover with water and cup whey. They will expand
over time so make sure there is plenty of water over the top. Soak for 24 hours and dehydrate according to the time listed
below, or until dry.
Basic Nourishing Traditions-Style Crispy Nuts
Pecans Soak 4 cups pecans in warm filtered water with 2 teaspoons sea salt for 7 hours or longer (up to 24 hours). Rinse
and place in set at 105-150 degrees for 12-24 hours, turning occasionally.
Almonds Soak 4 cups almonds in warm water with 1 tablespoon sea salt for 7 hours or longer (up to 24 hours). Rinse, place
in dehydrator, sprinkle with salt/honey/other flavorings if desired and dehydrate at 105-150 degrees for 12-24 hours, turning
occasionally.
Cashews Because "raw cashews are not truly raw (heated to 350 degrees while in their shell to neutralize a toxic oil called
cardol.), it's not necessary to dehydrate them at a low temperature to preserve enzymes. Soaking still makes them more
digestible, though! Soak 2 cups cashews in warm water with 1 1/2 teaspoons sea salt for no more than 6 hours. Rinse, place
on a stainless steel cookie sheet, sprinkle with salt and bake at 200-250 degrees for 12-24 hours, turning occasionally.
Peanuts - Soak 4 cups raw peanuts in warm water with 1 tablespoon sea salt for 7 hours or longer (up to 24 hours). Drain and
rinse. Dehydrate at 105-150 degrees for 12-24 hours, turning occasionally.
Pumpkin Seeds Soak 2 cups raw pumpkin seeds in warm water with 1 tablespoon sea salt for 7 hours or longer (up to
24hours). Drain and rinse (Or don't rinse. They're yummy salty!). f desired, sprinkle with flavorings such as salt and honey or
chili and lime before placing in dehydrator. Dehydrate at 105-150 degrees for 12-24 hours, turning occasionally.
Sunflower Seeds Soak 4 cups sunflower seeds in warm filtered water with 2 teaspoons sea salt for 7 hours. Rinse and place
in set at 105-150 degrees for 12-24 hours, turning occasionally.
Note: Turning is not necessary in my Excalibur dehydrator, but it is helpful with other models. Do what works for you.

Homemade Cherry Pie Larabars
ngredients
1/4 cup dried cherries or
cranberries
1/4 cup medjool dates
1/2 cup crispy almonds, chopped
(unsalted)
1/4 teaspoon cinnamon

Directions

1. Place dates and dried cranberries in a
food processor and process into a
paste.
2. Add almonds and spices, then pulse
until almonds are well ground
Chop the almonds an 3. d add to cherry/date mixture.
4. Remove paste from food processor and use your hands to form into bars.
5. Wrap tightly in wax paper and store in fridge.

*To make this recipe Nourishing Traditions friendly I soaked the nuts for 7 hours with one tablespoon of salt and then dehydrated at
115 degrees for 18 hours.
ntroduce in small amounts when you feel is best and work up portion sizes as amylase production increases.

Sesame & Sunflower Crackers
1 cup crispy sunflower seeds
1 cup sesame seeds
1 teaspoon unrefined sea salt
About 1/4 cup water
Optional flavorings: chopped garlic, dried
talian herbs, rosemary and cracked pepper,
sundried tomato and basil
Method:
2. Blend sunflower seeds and salt in a food
processor until the seeds resemble a dense
flour (about 2-3 minutes)
3. Add the sesame seeds and pulse to mix.
4. Begin adding in the water - 1 tablespoon at a
time -until the seeds all clump together in a ball.
5. Between lightly oiled parchment paper, roll out the dough as thinly as you can. Remove the top piece of parchment
paper and slide the remaining parchment paper with dough onto a cookie sheet.
6. Add whatever flavorings you'd like.
7. Cut into rectangles with a pizza cutter or butter knife.
8. Bake for 15-20 minutes- or until golden brown. Allow to cool while still on the cookie sheet, then break along scored
lines.
ntroduce in small amounts when you feel is best and work up portion sizes as amylase production increases.

Honey Cinnamon Crackers
1 cup crispy sunflower seeds
1 cup coconut shreds
3 tablespoons raw honey
cinnamon for dusting
About 2 tablespoons water
Method:
2. Blend sunflower seeds in a food processor
until the seeds resemble a dense flour (about
2-3 minutes)
3. Add the coconut shreds and honey. Pulse to
mix.
4. Begin adding in the water - 1 tablespoon at a
time -until the seeds all clump together in a
ball.
5. Between lightly oiled parchment paper, roll out the dough as thinly as you can. Remove the top piece of
e remaining parchment paper with dough onto a cookie sheet. parchment paper and slide th
6. Dust crackers with cinnamon
7. Cut into rectangles with a pizza cutter or butter knife.
8. Bake for 12-15 minutes- or until golden brown. Allow to cool while still on the cookie sheet, then break along
scored lines.
When to introduce: Because it contains honey it is recommended to wait until after one year.

Peanut Butter {Or Almond, Or
Cashew }

2 cups crispy nuts
1-2 tablespoons raw honey
to cup coconut oil (depends
on how dried out the nuts are)
Method:
1. Place nuts and sea salt into a
food processor and grind into a
flour like consistency.
2. Add honey and coconut oil and
blend until smooth. f needed,
add additional cup coconut oil
and blend again.
3. Cover and store in the fridge. Serve at room temperature.
ntroduce in small amounts when you feel is best and work up portion sizes as amylase production increases. f you
choose to introduce before one year omit the raw honey.

Grain-Free Spiced Banana Walnut Muffins
3 pastured eggs
2 tablespoons pastured butter or coconut oil
2 Tablespoons coconut milk or whole milk
2 Tablespoons honey
2 ripe bananas
teaspoon cinnamon
teaspoon nutmeg
teaspoon vanilla
cup coconut flour where to buy coconut flour
or how to make your own
cup crispy walnuts, chopped
Method:
1. n a food processor or blender, mix eggs, butter, coconut milk, honey, bananas, salt, and vanilla.
2. Combine coconut flour with baking powder and thoroughly mix into batter until there are no lumps. Fold in walnuts
and mix gently.
3. Pour batter into 6 large muffin cups. Bake at 400 degrees F for 20 minutes.

When to introduce: Because they contain whole eggs it is recommended to wait until after one year.

Looks Like Whole Wheat Biscuits
Daddypotamus practically declared a holiday the in honor of Cara at Health Home & Happiness the first time he tasted these
biscuits. Me? Well, made a second batch of these hearty, peasant-style biscuits and hid it from my family. :)
These are a MUST try. Only three
steps and they're ready to bake, too!
Thanks Cara for letting me publish
your recipe!
3 cups crispy walnuts
3 egg whites
2 tablespoons coconut flour
teaspoon aluminum-free
baking soda
4 tablespoons honey
4 tablespoons butter, ghee, or
coconut oil
teaspoon unrefined sea salt,
coarse is fine
Method:
1. Preheat oven to 4oo F.
2. n a food processor or high
powered blender blend all
ingredients until smooth; the
walnuts will turn into walnut
butter.
3. Line a large baking sheet with parchment paper or grease with coconut oil. Use a tablespoon to drop rounded tablespoon-
full's of batter 2 inches apart on the parchment paper, making 12 drop biscuits. Bake for 12-15 minutes.
When to introduce: Because it contains egg whites and honey it is recommended to wait until after one year.

1 cups crispy pecans plus 12 whole pecans for top of
cookie
Pecan Sandies
ngredients:
1 cups walnuts
5 tablespoons plus 1/4 teaspoon grass-fed butter

1. Mix all ingredients (except 12 whole pecans and 1/4
teaspoon butter) in food processor
2. Scoop out cookie dough in 1 tablespoon increments and
place on cookie sheet lined with parchment paper
5 tablespoons honey
When to introduce: Because it contains honey it is recommended to wait until after one year.
Method:
3. Toss whole pecans in butter and press into cookies
4. Bake at 375 for 12-15 minutes (check often so they don't burn)

!M!
Pia Colada Smoothie

cup coconut milk
c pineapple
c sliced banana
6 egg yolks (reserve the whites to make "Looks Like Whole
Wheat Biscuits)
1-2 Tablespoons extra virgin coconut oil (optional too much
adds a grainy consistency)
Water/ice (if needed)
Method:
Blend in a blender, adding water or ice until desired consistency is
reached
Raw egg facts: The sulphur amino acids helps build cartilage and
keratin for beautiful skin, hair and nails. Raw eggs also contain an
abundance of other vital substances including enzymes, protein,
essential fatty acids along with niacin, riboflavin, biotin, choline,
vitamins A, D and E, magnesium, potassium, phosphorous,
manganese, iron, iodine, copper, zinc and sulphur. Egg yolks are
one of the few foods that contain vitamin D. Always consume eggs
collected from healthy, pasture-raised hens.
When to introduce: Anytime. However, most kids aren't interested in smoothies until they can handle a cup for
themselves.

Mommypotamus Mango Lassi
1/2 cup peaches
3/4 cup mango
1/4 cup banana
1/2 cup coconut milk
6 egg yolks (reserve the whites to
make "Looks Like Whole Wheat
Biscuits)
Water/ice (if needed)
Method:
Blend in a blender, adding water or ice until
desired consistency is reached
Raw egg facts: The sulphur amino acids
helps build cartilage and keratin for beautiful
skin, hair and nails. Raw eggs also contain an abundance of other vital substances including enzymes, protein, essential
fatty acids along with niacin, riboflavin, biotin, choline, vitamins A, D and E, magnesium, potassium, phosphorous,
manganese, iron, iodine, copper, zinc and sulphur. Egg yolks are one of the few foods that contain vitamin D. Always
consume eggs collected from healthy, pasture-raised hens.
When to introduce: Anytime. However, most kids aren't interested in smoothies until they can handle a cup for themselves.

Peach Pie Smoothie
1 cup peaches
1/2 cup banana
6 egg yolks (reserve the whites to make "Looks Like Whole Wheat
Biscuits)
cup coconut milk
1-2 Tablespoons extra virgin coconut oil (optional)
1/8 teaspoon cinnamon
pinch nutmeg
water/ice
Method:
Blend in a blender, adding water or ice until desired consistency is
reached
Raw egg facts: The sulphur amino acids helps build cartilage and keratin
for beautiful skin, hair and nails. Raw eggs also contain an abundance of
other vital substances including enzymes, protein, essential fatty acids
along with niacin, riboflavin, biotin, choline, vitamins A, D and E,
magnesium, potassium, phosphorous, manganese, iron, iodine, copper,
zinc and sulphur. Egg yolks are one of the few foods that contain vitamin
D. Always consume eggs collected from healthy, pasture-raised hens.
When to introduce: Anytime. However, most kids aren't interested in
smoothies until they can handle a cup for themselves.

The Orange Julius
1 orange
1 banana
1/2 cup coconut milk
6 egg yolks (reserve the whites to
make "Looks Like Whole Wheat
Biscuits)
1 teaspoon vanilla
Method:
Blend all ingredients in a blender and
serve!
Raw egg facts: The sulphur amino
acids helps build cartilage and keratin
for beautiful skin, hair and nails. Raw
eggs also contain an abundance of
other vital substances including
enzymes, protein, essential fatty acids
along with niacin, riboflavin, biotin, choline, vitamins A, D and E, magnesium, potassium, phosphorous, manganese, iron,
iodine, copper, zinc and sulphur. Egg yolks are one of the few foods that contain vitamin D. Always consume eggs
collected from healthy, pasture-raised hens.
When to introduce: Because it contains citrus it is recommended to wait until after one year. However, most kids aren't
interested in smoothies until they can handle a cup for themselves.

Dried Cinnamon Apples
Apples (1 large apple equals about 1 cup
dried)
Cinnamon

Method:
1. Core apples and cut into inch slices
2. Sprinkle with cinnamon
3. Dehydrate at 115F for 12 hours or until
dry

Peel and cut kiwi into inch slices. Dehydrate at 115F for 12 hours or until dry
Sour Patch Candy
Nourished Baby Recipes

!M!
Bone Broths
Homemade broth is rich in calcium, magnesium, phosphorus and other trace minerals that are easily absorbed by the
body. t even contains gelatin, glucosamine and chondroitin which support collagen function in the body. This not only
builds good joint flexibility for baby, it can reduce wrinkles and even cellulite if you drink it, too! Gelatin is also an
inexpensive source of supplementary protein
Basic Chicken Stock
1 whole pasture-raised chicken carcass (most of the meat removed) or 2 to 3 pounds of bony chicken parts, such as
necks, backs, breastbones and wings
gizzards from one chicken (optional)
2-4 chicken feet (optional)
2 tablespoons vinegar
1 large onion, coarsely chopped (optional)
2 carrots, peeled and coarsely chopped (optional)
3 celery stalks, coarsely chopped (optional)
1 bunch parsley
Water
Method
1. Place chicken carcass into a large pot and add filtered water until covered.
2. Add vinegar, onion, carrots and celery (reserving the parsley for later)
3. Let the pot sit for 30 minutes to an hour. This allows the vinegar's acidity to change the PH of the water, which helps
draw nutrients and minerals from the carcass.
4. Bring water to a boil. f a lot of scum rises to the top just scoop it off. f you don't see any scum don't worry sometimes
it just isn't there!
5. Reduce heat, cover and simmer for 6 to 8 hours or longer (mine have gone 48 hours before!). The longer you cook the
stock, the richer and more flavorful it will be.
6. About 10 minutes before finishing the stock, add parsley. This will impart additional mineral ions to the broth.

7. Remove whole chicken or pieces with a slotted spoon or tongs, then strain the stock into a large bowl or several mason
jars place in your refrigerator. f you would like to freeze some to use later, have found that leaving an 1-2 inches of
room at the top of the mason jar and allowing them to chill overnight in the fridge keeps them from breaking in the
freezer.
Basic Beef Stock
ngredients
about 4 pounds beef marrow and knuckle bones
3 pounds meaty rib or neck bones
1 calves foot, cut into pieces (optional)
1/2 cup vinegar
3 onions, coarsely chopped (optional)
3 carrots, coarsely chopped (optional)
3 celery stalks, coarsely chopped (optional)
several sprigs of fresh thyme, tied together (optional)
1 teaspoon dried green peppercorns, crushed
l bunch parsley
water
Method:
1. Place the knuckle and marrow bones and optional calves foot in a very large pot with vinegar and cover with filtered
water. Let the pot sit for one hour. This allows the vinegar's acidity to change the PH of the water, which helps draw
nutrients and minerals from the bones.
2. While the vinegar is doing its thing, place the meaty bones in a roasting pan and bake at 350 degrees. When well
browned, place them and all the fat from the pan along with any veggies you're using - in the pot.
3. When an hour has passed, bring water to a boil. f scum rises to the top scoop it off, then add thyme and crushed
peppercorns.
4. Simmer stock for at least 12 and as long as 72 hours. About 10 minutes before finishing the stock, add parsley. This
will impart additional mineral ions to the broth.

Remove bones with a slotted spoon or tongs, then strain the stock into a large bowl or several mason jars place in your
refrigerator. f you plan to freeze any of the jars make sure to leave 1-2 inches of room at the top. After the broth has chilled
scoop the tallow off the top to use for frying. Transfer broth to freezer if desired.

Homemade Coconut Milk

2 cups coconut shreds
2 cups water

Method:

1. Place shreds in a medium
mixing boil
2. Bring water to a near boil,
then pour over the shreds
and mix. Allow mixture to
return to lukewarm/room
temp
3. Knead the mixture for a
couple of minutes. t's messy and fun! Maybe not as much fun as whacking a coconut, but a close second!
4. Scoop mixture into a mesh bag and squeeze the milk into a medium bowl. You can reuse the shreds to make one
more batch of coconut milk, but when you're done don't waste the shreds! See the next recipe for instructions on
making coconut flour.


Homemade Coconut Flour

1. This is so easy! Just place your shreds on a baking sheet and pop in the oven to dry at 150-170F for 12-18 hours.
OR you can put them in the dehydrator for 24 hours on 105F
2. When the shreds are fully dry, grind them in a food processor or coffee grinder. Voila! Homemade coconut flour!

How to Make Ghee (The Easy Way)
Ghee is fabulous for cooking for two
reasons. First, it's easily digestible for
most people including those who don't
do well with lactose. Second, it has a
higher smoke point than butter, which
makes it perfect for stir fry's or pancakes!
ngredients:
1 pound unsalted butter, preferably grass-
fed
Supplies:
Mason jar washed and
thoroughly (and mean
thoroughly!) dried, including the lid
(not that am being nitpicky or anything. Ahem)
Ovenproof sauce pan (preferably with a pouring spout, but anything will work)
Cheesecloth four times larger than the mouth of your mason jar and a rubber band, or a mesh strainer (optional)
Method:
1. Set your oven on bake at 200-225F
2. Place butter in saucepan and put it, uncovered, in the oven for two hours
3. After two hours has passed the ghee should be clear in the middle with milk solids on the top and settled at
the bottom. f it is still cloudy put it back in for another 20-30 minutes and turn the heat up to 250F.
4. Once the ghee is clear, remove the saucepan from the oven taking care not to shake it and place it on a
cool stovetop.

5. Gently skim the milk solids off the surface of the ghee with a spoon.
6. Let the saucepan rest for fifteen minutes and then skim again.
7. While you're waiting, it's time to get the mason jar ready. Take your cheese cloth or mesh strainer and place
over the mouth of the jar. f you're using cheesecloth fold it so that it is four layers thick and secure with a
rubber band. This should be loose like a hammock, not tight like a drum.
8. When the ghee has cooled a bit, slowly pour it into the jar. f you're not the cheesecloth/strainer, don't let the
milk solids at the bottom of the pan run into the jar you'll have to leave a bit of ghee behind, but that's
okay! Just pour it over your veggies for dinner.
9. Remove the cheesecloth/strainer and loosely cover. When ghee has cooled to room temp screw the cap on
tightly and place in fridge or on the counter. At room temperature it is will last for many months with fridge
storage it's good up to a year.
Nourished Baby Notes

Notes
Chapter 1
Gut & Psychology Syndrome, page 59
Two resources come to mind: Micrometabolic mprinting n nfancy by Klaire Labs and the Supplementation of the
Breastfed Baby from the Massachusetts Breastfeeding Coalition The Newborn Baby's Digestive Tract
The Newborn Baby's Digestive Tract
4
5
Gut & Psychology Syndrome, pages 50-51
6
Natural News: The poisoning of infants with formula products, and why breastfeeding is best
7
ABC News: Rocket Fuel Chemical Found in Baby Formula

Chapter 2
Massachusetts Breastfeeding Coalition: Supplementation of the Breastfed Baby
Real Food For Mother & Baby, Nina Planck, p. 140
3
Breastfeeding past infancy fact sheet / (Goldman 1983, Goldman & Goldblum 1983, nstitute of Medicine 1991)
4
Breastfeeding past infancy fact sheet / Dewey KG. Nutrition, growth and complementary feeding of the breastfed infant.
Pediatric Clinics of North America. 2001: 48(1): 87-104.
5
Breastfeeding past infancy fact sheet
6
Successful Breastfeeding . . . And Successful Alternatives

7
Government Data Proves Raw Milk Is Safe
8
Your Water Filter Cant Stop Fluoride . . . But It Should
Chapter 3
! Carlo Catassi, Beyond the iceberg : the present and future of coeliac screening : proceedings of a symposium held in
Ancona, taly, 20-21 October 1995
" Feeding Babies by Sally Fallon and Mary G. Enig, PhD
3
4
Du Toit G, Katz Y, Sasieni P, et al. J Allergy Clin Immunol. 2008;122(5):984991. Methodology: Food Allergy Questionnaires
were distributed to 10 786 children, and 81.8% were returned. Mothers returned 176 Food Frequency Questionnaires;
none declined participation. The prevalence of PA in the United Kingdom was 1.85% and that in srael was 0.17% (P
.001). After adjustment for atopy, the relative risk for PA in the United Kingdom was 5.8 (95% confidence interval: 2.87
11.8) for all children and 9.8 (95% confidence interval: 3.130.5) for primary school children. n terms of dietary
assessments, the Kaplan-Meier plots for the age of introduction of solid foods were similar in the 2 countries; the
introduction of egg, soybean, wheat, vegetables, fruits, and tree nuts was similar. However, with the introduction of peanut
there was a significant difference between the 2 countries; by 9 months of age, 69% of sraelis were eating peanut,
compared with only 10% of United Kingdom infants. The median monthly consumption of peanut in sraeli infants 8 to 14
months of age was 7.1 g of peanut protein and that in United Kingdom infants was 0 g (P .001). Similar contents of
major peanut allergens were demonstrated in products from the 2 countries, as well as similar levels of gE binding
between the products.
5
Gut & Psychology Syndrome, p. 143
6
Gut & Psychology Syndrome, p. 143 - 144
7
Real Food For Mother And Baby, p. 186
8
Real Food For Mother And Baby, p. 187-188


9
Real Food For Mother And Baby, p. 187
10
Gut & Psychology Syndrome, p. 259
11
tty Bitty Nutrition with Nicole Roth, RD, LD, BCLC
12
La Leche League nternational, "ntroducing Complementary Foods
13
Feeding Our Children, Dr. Thomas Cowan
14
Baby Led Weaning, pp. 44-45
15
Baby Led Weaning, p. 45
Chapter 4
1
Foods To Tantalize Toddlers and Preschoolers
2
Do dietary lectins cause disease?

3
Gluten Sensitivity: Celiac Disease s The Tip of the ceberg
4
Nondigestible carbohydrates and mineral bioavailability
Chapter 5
1
Weston A Price, DDS
Cure Tooth Decay, p. 36
3
Know Your Fats, Mary Enig, PhD, p.111
4
A Natural Age of Weaning, Katherine Dettwyler, PhD

Chapter 5
The World's Healthiest Foods: Cinnamon, Ground
The World's Healthiest Foods: Garlic
The World's Healthiest Foods: Turmeric
4
The World's Healthiest Foods: Cumin
5
The World's Healthiest Foods: Coriander
6
The World's Healthiest Foods: Dill
7
The World's Healthiest Foods: Nutmeg
8
The World's Healthiest Foods: Ginger
9
The World's Healthiest Foods: Sage
10
The World's Healthiest Foods: Thyme
FAQ
! Real Food For Mother And Baby, p. 191
Recipes
Gut & Psychology Syndrome, p. 136-137


Acknowledgments

Thank you to my editors: Margo Snider, Elisabeth McCumber, Tiffany Twa and Mae Burke. You are fabulous women!
To Shari Lerner, who designed the leaky gut graphic 'm still thinking about using it as my Christmas card this year!
Thank you!
Kirah & Mikenna ngram aka "Tad and "Calendar your patience and imagination astounds me.
Thank you to Cara at Health, Home & Happiness for your willingness to share your recipes. promise tried to tweak
them into something of my own, but sometimes it's just better not to mess with a good thing.
To Jenni at The Urban Poser, seriously don't know how you find the time to be so creative! Thank you for sharing your
recipe!
Photo credits:
Bacteria: KaiBara87
First photo of me holding my newborn: Lynsey Stone Photography
Second photo of me holding my newborn: Mom
Purple pregnant belly and both nursing photos: Mae Burke Photography
Farmer's Market: Melinda Shelton
Pills: Eric Ferdinand
Fried eggs: Matt Hurst
Baby legs: Park Street Pro

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Nourished Baby

By Heather Dessinger of The Mommypotamus

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