Inspire me.

Food for Ayat

3 August 2016

Contents

Baby........................................................................................................................................... 3
Recipe Book............................................................................................................................ 3
Cheese Sauce for Mac-n-Cheese............................................................................................. 3
Grilled Cheese and Shredded Meat or Veggie*........................................................................4
Twins Rice Balls (Inspired by my twins who took to mashing and rolling their rice meals.)....4
J&Js Baby Meat Balls*............................................................................................................. 4
Pasta Rings*............................................................................................................................ 5
Baby Cereal Pancakes.......................................................................................................... 5
Mac-n-Cheese with Pastina..................................................................................................... 6
French Fried Turnips & Nuggets............................................................................................... 6
Broccoli & Cheddar Cheese Nuggets....................................................................................... 6
Scrambled Tofu with Mushroom and Green Pepper.................................................................7
Nanas Creamed Peas & Nuggets............................................................................................ 8
Pasta & Garden Vegetable Combo.......................................................................................... 8
Methods of Cooking for Baby Food............................................................................................. 9
Steaming................................................................................................................................. 9
Boiling and Stewing................................................................................................................. 9
Baking or Roasting.................................................................................................................. 9
Microwave Cooking................................................................................................................. 9
Pressure Cooking..................................................................................................................... 9
Frying...................................................................................................................................... 9
Grilling..................................................................................................................................... 9
Cooking Fruits and Veggies..................................................................................................... 9
Cooking Meats....................................................................................................................... 10
Toddler..................................................................................................................................... 11
Toddler Feeding Chart........................................................................................................... 11
What foods does my toddler need for a balanced diet?........................................................11
High-iron and high-protein foods........................................................................................... 12
Are there any foods that I should limit?............................................................................. 13
Oily fish.............................................................................................................................. 13
Does my toddler need a vitamin supplement?......................................................................14
Smoothies............................................................................................................................. 15
St Clements Smoothie........................................................................................................ 15
Pink Pineapple Smoothie.................................................................................................... 15
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Coconut Pineapple Banana Smoothie................................................................................ 15

Berry Custard Shake.......................................................................................................... 15
Mango and Apricot Milkshake............................................................................................ 16
Chocolate & Avocado Shake............................................................................................... 16
Peach Melba Smoothie....................................................................................................... 16
Some high energy smoothies............................................................................................ 17
Avocado Recipes................................................................................................................... 18
Avocado on Toast............................................................................................................... 18
Avocado and Banana......................................................................................................... 18
Avocado and Apple............................................................................................................ 18
Avocado Yogurt.................................................................................................................. 18
Avocado and Tilapia........................................................................................................... 19
Avocado and Pasta............................................................................................................. 19
Avocado, Rice and Cauliflower........................................................................................... 19
Avocado and Chicken Puree............................................................................................... 19
Avocado, White Beans and Turkey..................................................................................... 20
Avocado and Tofu............................................................................................................... 20
Sweet Potato and Avocado................................................................................................. 20
Avocado and Mango........................................................................................................... 20
Avocado Served with Cream Cheese.................................................................................. 20

Baby

Recipe Book
Cheese Sauce for Mac-n-Cheese
Make a roux. The roux is the basis for many cheese sauces and gravies. Use equal parts butter and
flour milk as needed to achieve the saucy texture you desire cheese as needed but not too much to
make the sauce thick
In medium saucepan, melt butter and stir in flour to make a thin-ish paste. Cook 1 to 2 minutes, stirring
constantly, then whisk in milk a little at a time to make a white sauce. Bring to a boil, then reduce heat
and simmer. Remove pan from heat and stir in cheese or keep pot on low heat and stir constantly until
cheese is melted and a cheesy sauce is attained. Add pasta.
When we make it for the family, we use the following:

2 tablespoons butter

2 tablespoons flour

1 to 1 1/2 cups milk

4 to 8 ounces of cheese (Cheddar, Jack and Colby together are very good.)

Cheese Sauce for Mac-n-Cheese is really an experimental thing.

Grilled Cheese and Shredded Meat or Veggie*

Step 1: Prepare grilled cheese sandwich as you would for an adult
Step 2: Puree, chop or shred meat chunks into tiny bits or crumbles and puree or chop veggies
Step 3: Place meat between the cheese layers
Step 4: Grill the sandwich and cut into little pieces; serve when cooled.

Twins Rice Balls (Inspired by my twins who took to mashing and rolling their rice meals.)
Ingredients:

Cooked rice

Veggie or Fruit of Choice

Meat of Choice

Directions:
Step 1: Cook rice as you normally would
Step 2: Puree rice until it achieves an almost paste-like consistency (or just until the grains are small if
your baby can handle more texture)
Step 3: Add veggie and/or fruit of your choice and puree a bit more
Step 4: Add a meat of your choice and puree a bit more
Step 5: Mixture should be a bit pasty but not so thick that it cannot be easily eaten by baby
Step 6: Shape into little balls and serve either heated or as is. You may also serve this on the tray or
plate and offer a utensil. This mixture is great for those practicing with spoons; the food will cling.

J&Js Baby Meat Balls*

Ingredients:

1 cup lean ground Turkey, Beef or Chicken

1/2 cup plain baby cereal (boxed type) you may use bread crumbs,oat or wheat bran if you
prefer

1/4 cup Wheat Germ

Pureed veggies or fruits enough to moisten and make the meat/cereal stick together like
meatballs

Spices as desired

Directions:
Step 1: Place lean ground beef/turkey or chicken into a mixing bowl
Step 2: Add the cereal and wheat germ to the meat and combine
Step 3: Add pureed veggies and/or fruit to moisten the mixture as much as needed to moisten and
bind the mixture
Step 4: Mix together as you would when making adult meatballs.
Step 5: Bake in an oven at 400 degrees until brown and cooked thoroughly Cover with tinfoil, be sure
not to burn the meatballs as they will become tough on the outside and baby may not be able to eat
them.
(*Ground turkey, rice cereal, wheat germ, pureed sweet potato, dash of cinnamon for example)

Pasta Rings*
Ingredients:

Ditalini or other small pasta

Veggies, Cheese, Meats

Directions:
Step 1: Cook ditalini (small round rings of pasta, easy to pick up for 10 months and older) pasta
according to package directions
Step 2: Drain pasta
Step 3: Place pasta in a bowl and toss with:

butter and grated cheeses

cubed cooked veggies

cubed cooked meats or

whatever your imagination and babys age/taste desires.

Step 4: Serve in bowl or on baby tray

Baby Cereal Pancakes

Ingredients:

1 cup whole wheat flour

1/2 cup baby barley cereal (or other baby cereal)

1 cup formula (or another liquid such as milk)

1/2 cup mashed banana (or fruit of your choice)

1 tbs melted margarine or butter (unsalted type)

3 egg yolks

1/2 cup baby oatmeal

apple juice (about 1/2 cup) Use water if you prefer

Directions:
Step 1: Add cinnamon, nutmeg, dash of vanilla or other flavorings if you wish.
Step 2: Mix all ingredients together and add enough juice to make pancake consistency.
Step 3: Cook on cook top in frying pan as with regular pancakes.

Mac-n-Cheese with Pastina

Ingredients:

Pastina

Cheese of your choice

Milk (yogurt, formula or breast milk may be used as well)

Directions:
Step 1: Cook pastina according to package directions for the cereal
Step 2: As pastina is cooking, add cubes of Colby and American Cheese (cheddars and other stronger
cheeses may be used according to babys age/taste preferences)
Step 3:Melt cheeses and stir thoroughly while cooking
Step 4: Add 2 or 3 tablespoons of whole milk when cheeses are melted and stir thoroughly
Step 5: As baby gets older and eats more table foods, you can also add meats and veggies as well
these additional chunkier foods will enable easier pick-up for tiny fingers
Step 6: Serve warm

French Fried Turnips & Nuggets

Ingredients:

4 medium turnips

2 Tbs olive oil

1/4 cup grated parmesan

1 tsp chopped rosemary

Salt and pepper (omit salt for baby.)

Directions:
Step 1: Preheat oven to 450.
Step 2: Cut turnips into 1/2 sticks and toss in a bowl with olive oil, parmesan, rosemary, and salt and
pepper to taste.
Step 3: Spread turnips out on an oiled sheet pan, and bake until golden, about 20 minutes
Step 4: Serve with meatballs or other protein source like tofu cubes (plain or lightly sauteed). Makes a
great snack too.

Broccoli & Cheddar Cheese Nuggets

Ingredients:

1 16-oz Package frozen broccoli, cooked, drained, and chopped

1 cup Seasoned bread crumbs (you could try using baby cereal if you want, we know it works
well with baby meatballs)

1 cups Shredded cheddar cheese (please use real cheese and not a processed cheese food
product. Try tomato & basil cheddar.)

3 Large eggs Most pediatricians say its ok to use whole egg in a baked good when baby is
over 8-9 months old without allergies. We would recommend that you substitute 5 egg yolks
for the whole eggs if serving this to those under 1 yr. Ask YOUR pediatrician.

Directions:
Step 1: Heat oven to 375 and lightly coat a baking sheet with olive oil and set aside.
Step 2: Combine all remaining ingredients and mix well.
*Add seasonings if you like garlic powder, pepper, extra basil & oregano for example
Step 3: Shape mixture into nuggets or fun shapes such as squares or squigglies etc..and place on
baking tray. Bake for 20 to 25 minutes, turn nuggets over after 15 minutes. Serve warm

Suitable for those who have had the ingredients and for those who can handle texture and mash foods
with their gums. Great for Moms & Dad too!

Scrambled Tofu with Mushroom and Green Pepper

We suggest this yummy dish for those babies over 8 months old.
You may substitute veggies such as sweet potato dices and carrots, to make this suitable for those
babies not yet ready for mushrooms or peppers. This is a versatile recipe.
Ingredients:

2 tbs (25 mL) olive oil

1 cup (250 mL) chopped sweet green pepper

1/2 cup (125 mL) sliced fresh mushrooms

1 small red onion, diced

1 package (175 g) Petes Tofu ToGo Thai Tango (Use plain tofu for babies)

2 tbs (25 mL) soy sauce (Use plain water with a pinch of powdered ginger for babies)

1 small tomato, diced

Directions:
Step 1: In a skillet, heat oil over medium heat and saute onion for 3 minutes, stirring often.
Step 2: Add green pepper and mushrooms and cook for 5 minutes more.
Step 3: Squeeze sauce (or ginger water for babies) over tofu into bowl.
Step 4: Mash it with a fork or crumble with your fingers.
Step 5: Add to skillet with sauce/ginger water. Add soy sauce if making for adults.
Step 6: Cover over medium heat, stirring often until tofu is heated through, about 2 minutes.
Step 7: Add tomato. Cook for 1 more minute. Serve warm
Courtesy of Sunrise-Soya. Visit their website for more great and unique recipes that may be made
suitable for babies as well as Toddlers.

Nanas Creamed Peas & Nuggets

Ingredients:**

4 cups peas, fresh, frozen or canned as a last resort

1 cup milk

2 tablespoons flour

2 tablespoons butter

salt and pepper to taste (Salt is optional. try garlic powder instead.)

pieces of chicken, fish, pork or beef

Directions:
Step 1: Melt butter in a large sauce pan. Whisk in flour and allow to cook for 1 minute. (you are making
a rue.)
Step 2: Slowly add milk, whisking the whole time to prevent lumps.
Step 3: Add (salt) and pepper and other spices as you find appropriate.
Step 4: Cook until sauce begins to thicken.
Step 5: Add peas, stir and cook until peas are heated through (about 5-7 minutes)
Step 6: Add meat
Serve warm alone or over multi-grain toast or brown rice. (squish peas down if needed)
**Other veggies may be added if you desire, however ensure that ratio of veggies equals 4 cups.**
Suitable for those 10 months + or those who are able to handle milk in cooked foods.

Pasta & Garden Vegetable Combo

Ingredients:

Green beans, peas, summer squash, carrots, potatoes

Pasta of your choice

Directions:
Step 1: Combine fresh or frozen green beans and peas, summer and/or zucchini squash and thinly
sliced pieces of potato, and small pieces of chopped carrots.
Step 2: Add enough water to just cover the vegetables.
Step 3: Cook until tender, reserving water.
Step 4: Puree vegetables with cooked pasta in blender or food processor, using the chop option
Step 5: Add water from the vegetables until mixture is of the desired
consistency

Methods of Cooking for Baby Food

Below is an outline of the different methods of cooking food and how nutritional content is affected. It
covers all forms of cooking.

Steaming This is one of the most preferred methods of cooking. By this method, nutrient loss in
minimal. Left over water may be used as stock and for pureeing.
The longer any type of food is exposed to high temperatures and immersed in water, the higher the
nutrient loss. (Can you imagine the nutrient loss in commercial baby foods that are cooked at sky-high
temperatures to help prolong shelf life?.) Steaming as a cooking method helps foods retain their levels
of water soluble vitamins too. Vitamin C is an important water soluble vitamin that helps aid in the
absorption of iron. Steaming allows the foods to be surrounded by steam rather than soaked in water.
Boiling and Stewing The disadvantage; it leads to loss of nutrients (esp. water soluble vitamins
(B&C) and minerals). Loss can be limited by using the needed amount of water for cooking/for required
time. Left over water could be used as stock and for pureeing.
Baking or Roasting Baking or Roasting is cooking by dry heat in the oven. The advantage large
quantities of food can be cooked and there is a limited loss of nutrients and the food is easily digestible.
Microwave Cooking The disadvantages of microwave cooking are that food is cooked in small
quantities and some foods may lose nutrients at a very high rate. The flavor and nutritive values of
most vegetables are good in comparison with other methods.
You may use a microwave for cooking if you prefer the main disadvantage to this is that large batches
of foods typically cannot be made at one time; many people find that the use of a microwave is
unhealthy and potentially dangerous.
The amount of nutrients that are destroyed by a microwave varies by the type of food that you are
cooking. There are some foods whose nutrients are retained better when microwaved than when
steamed or boiled for example. Broccoli is said to be one food that may lose a vast majority of its
nutrients when microwaved, more so than any other vegetable. However the study done on broccoli
and the microwave is being negated due to the faulty methodology used.
Pressure Cooking Loss of nutrient is less in this method since only little water is used.
Frying Do frying only if required. Shallow frying is much better than deep frying. Deep frying at high
temperature can produce toxic chemicals such as peroxides, aldehydes, ketones, hydroperoxidases,
cyclic monomeres etc. Preferably avoid reusing the fried oil. We prefer to fry in a small amount of
olive oil rather like sauteeing.
Grilling In this method, if the food is burnt with coals and fire, it can cause carcinogenic effect.
Babies and small children should not be served grilled foods constantly.

Cooking Fruits and Veggies

Baking/Roasting and Steaming are the preferred methods to use when cooking homemade baby food
(and your food too!) with boiling in scant amounts of water being the second best method.

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Foods such as sweet potato, white potato, carrots, parsnips and squash, peaches and pears are
wonderfully flavorful when baked.
** Most pediatric sources recommend cooking fruits for babies who are under 8 months old. Bananas
and avocado are an exception. For infants who start solids prior to 6 months old, cooking fruits is a
good idea. Cooking fruits breaks them down thus enabling easier digestion in an immature tummy. An
older baby will be better able to handle the fibers and sugars of raw fruits than will the baby who is
younger and just starting on solids. There are many babies who do quite well with raw fruits from 6
months of age on so use your best judgement and consult your pediatrician about the need to cook
fruits. Visit Baking Fruits for Baby for some tasty baked fruit recipes and ideas.
Cooking Meats
Baking is preferred as the most nutrients are retained. Typically, meat purees are best made with plain
water as using the natural juices may make the taste too strong for baby; adding a fruit or veggie puree
is a great way to introduce the flavor of meats.
Crock pot or Slow-Cooker to Cook Meat for Baby Food Using a crock pot or a slow-cooker to make
meats for baby is a wonderful way to make a multi food combination meal. You may toss any foods that
you want into the crock pot with the meat.
One of our favorite things to do is to take 3 chicken breasts (diced), a few carrots (diced and peeled), a
diced onion and some other veggies and toss the whole lot into the pot. Add 4 or 5 cups of water and
seasonings of your choice. All you need to do is turn the crock pot or slow-cooker on low and within 6-8
hours you have a nice meal.
If you poach or use a crock-pot (cook meats in liquids) and then throw away the juices, you are tossing
out some nutrients as well so be sure to try and add those back into the finished meal!

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Toddler

Toddler Feeding Chart

Food
Group

Daily
Servings,

Daily
Servings,

12-24
months

24-36
months

Grains

3, at least
half from
whole-grain
sources

5, at least
half from
whole-grain
sources

1 slice of whole-grain bread; 1

mini bagel; 1/2 cup cooked
pasta, rice, or cereal; 1 cup
ready-to-eat cereal

Fruits

1 1/2

1 small apple; 1 cup sliced or

cubed fruit; 1 large banana

Vegetab 1
les

1 1/2

1 cup cooked mashed or finely

chopped vegetables including
legumes (chickpeas, black
beans, etc.)

Protein 2

2-4

1 cooked egg; 1 ounce cooked

meat, poultry, or seafood; 1
tablespoon nut butter; 1/4 cup
cooked legumes

Milk

1 cup milk or yogurt; 2 ounces

processed American cheese; 1
1/2 ounces natural cheese,
such as cheddar (low-fat for
ages 2 and older)

Serving Size
Examples

What foods does my toddler need for a balanced diet?

Dont feel that you have to stick to a certain food to provide your toddler with a specific
nutrient. For example, meat will give your toddler protein, but he can also get protein from chickpeas,
baked beans and peanut butter.
You can also give your toddler what he needs by choosing recipes with nutrient-rich foods. If he turns
his nose up at a boiled egg and a glass of milk, try giving him a homemade pancake instead. Same
nutrients, different food!
Offer both a sweet and savoury course at lunch and dinner, so he gets even more chances to eat
different foods. Being creative and offering variety with his meals will help to make eating more exciting
for him.
To help your toddler eat well, try to give him something from each of the following food groups every
day:
Starchy foods (carbohydrates)
Offer starchy foods with each meal and for some snacks. Starchy foods include:

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cereals
pasta
rice
couscous
potatoes and sweet potatoes
yams
plantains
Foods made from flour, such as crackers and bread, are also starchy foods. Offer a combination of both
white and wholegrain foods, or choose half-and-half varieties. Your toddler may like white bread but
only eat wholemeal toast. Or he may tuck into wholegrain cereals, such as porridge, but only eat white
pasta. Experiment to see what works best for him.
Don't be tempted to only offer your toddler wholegrain foods. They're more filling than other
carbohydrates, which means your toddler may stop eating before he's had enough calories and
nutrients.
Fruit and vegetables
These are especially important as they contain essential vitamins and minerals to help your toddler
grow. You may find that he enjoys certain fruits more than vegetables, probably because of their sweet
taste. But keep offering veg so that your toddler learns that they're a normal part of a meal.
Keep your toddler interested by choosing unusual fruit and vegetables. You could try arranging fruit and
vegetables into the shape of a face, or cutting them up and offering them with a dip.
Multicoloured plates of fruit or vegetables may also help to tempt him. Banana, kiwi fruit, blueberries
and strawberries work well as a mini fruit platter. Or you could use red pepper, sweetcorn, broccoli and
cauliflower to make a colourful vegetable medley.
Try to always offer your toddler fruit as part of his sweet course. This way he'll learn that dessert
doesn't have to mean sweets, chocolate, biscuits or cake.

High-iron and high-protein foods

Your toddler needs to have foods that are high in iron and protein two times or three times a day. Some
of the best sources are:

meat
fish
eggs
chopped or ground nuts and nut products such as peanut butter and almond butter (whole nuts
pose a choking risk)
pulses such as lentils, chickpeas and beans
Toddlers can choke on whole nuts, so try grinding them up and mixing them into his meal.
Make sure that any meat products you buy are high-quality, and are made of lean meat with little or no
added salt. Keep these foods interesting by experimenting with marinades for meat, and making your
own mild curries, lentil dhal or hummus.

13

Dairy foods
Dairy products are high in calcium, which is important to help your toddler grow strong bones and
teeth. Ideally, he should have three portions of dairy every day.
Dairy foods include:

cheese and cheese sauces

milk
yoghurt
If you want to feed your toddler yoghurt, opt for a plain, full-fat variety, or one that doesn't have a lot of
sugar. To sweeten plain yoghurt, try mixing it with fruit.
Milk is still a good source of calcium for your toddler, but he doesnt need as much as he did when he
was a baby. Aim to give him about 350ml (two thirds of a pint) to 500ml (a pint) of milk a day. Its best
not to offer more than this as it may reduce his appetite for other foods.

The World Health Organisation recommends that you continue to give your toddler breastmilk
until he's two, or even older. If this isn't right for your family, it's fine to give him cows' milk instead.
There's no need to give your toddler follow-on formula milk, though.
If you do decide to give your toddler cows' milk, make sure it's full-fat until he's two. He'll need the
extra calories for all that rushing around. Full-fat milk also contains more vitamin A than lower-fat
varieties. Once your toddler is two, you can start offering semi-skimmed milk if you want to, but avoid
skimmed milk until he's at least five.
Are there any foods that I should limit?
Yes. Some foods have lots of calories, but not much in the way of nutrients. The following
should only be offered as an occasional treat, if at all.
Foods high in fat and sugar
Fatty and sugary foods include:

cakes
biscuits
ice cream
Your toddler needs plenty of calories to keep him energised, but these foods have little nutritional
benefit. They can also increase the risk of him becoming overweight. Stick to small portions and try to
offer healthier alternatives where possible.
Sweets and chocolate
These can make a great treat, but they shouldnt be eaten every day. Sugary foods contain little or no
goodness and can spoil your toddlers appetite. They can also damage his teeth.
Salty foods

14

Your toddler needs no more than 2g of salt a day. It can be tricky to keep an eye on how much he eats
because some foods naturally contain salt. Here are some tips on how to avoid giving your toddler too
much:

Offer crisps and salty snacks no more than once a week. A whole bag of crisps is too salty for
your toddler, so only give him a few at a time.
Try not to add salt to your toddlers meal. Use herbs and spices to add flavour instead. If you and
the rest of your family would like extra seasoning, add it separately.
Limit the number of ready meals and takeaways that your toddler eats. These foods often
contain a lot of hidden salt. If you give your toddler a ready meal, give him a small portion and add
plenty of vegetables.
Oily fish
Oily fish are a great source of omega-3 fats, vitamins, and minerals. Salmon, mackerel and fresh tuna
are all oily fish. You dont need to give them to your toddler too often though. This is because oily fish
contain small amounts of toxins which can build up over time. Offering them once a week or twice a
week is fine.
There's no need to limit most types of white fish, though. For example, your toddler can eat as much
cod, haddock, plaice and skate as he likes. However, some white fish contain similar levels of certain
toxins as oily fish, so it is recommended that toddlers eat no more than four portions a week of:

sea bream
sea bass
rock salmon
turbot
halibut
Children younger than 16 should avoid shark, swordfish and marlin. This is because they contain more
mercury than other fish, which isn't good for growing bodies.
Peanuts
If your toddler has asthma, hayfever or a food allergy, check with your health visitor or GP before
offering foods containing peanuts. You should also do this if allergies run in your family. This way you
can help to prevent a possible allergic reaction. Speak to your GP or health visitor for more advice.
Does my toddler need a vitamin supplement?
The government recommends that all children between six months and five years
take supplements containing vitamins A, C and D. This will help to prevent rickets (a bone disease), and
to promote healthy growth.
Having a vitamin supplement is especially important for toddlers who fall into one of these categories:

Fussy eaters.
Those living in northern areas of the UK, where there may be fewer hours of bright sunshine.
Those of Asian, African or Middle Eastern origin who have darker skin.

15

Children from families that are on a low income or claiming certain benefits are entitled to free vitamins
under the governments Healthy Start scheme. Visit www.healthystart.nhs.uk for more information.

Smoothies
St Clements Smoothie
A fruity smoothie with a gorgeous citrus flavour. Slurp!

4 easy peelers
3 red apples
100 ml orange juice
juice from 1 lemon
1 tsp Yeo Valley 0% Greek Style Yoghurt
1 tsp honey
1. Peel the fruit.2. Blend the fruit with the orange juice, lemon juice, yogurt and honey. If you are using
a juicer, juice the fruit then whisk, blend or shake in the other ingredients. A tupperware jar with a tight
lid would do the job nicely.3. I like to add ice cubes when I am blending the fruit, but if you are juicing
the fruit, then just add the ice to the glass.4. Enjoy!
Total time: 5 mins
Yield: 4 glasses
Pink Pineapple Smoothie
A glorious pink smoothie with the flavours of pineapple and strawberries.

1 small pineapple
12 juicy strawberries
1 banana
cucumber
400ml apple juice
2 tsp baobab powder
a handful of ice cubes
1. Prepare the fruit. Remove skin and cut into large chunks.2. Place the fruit, juice, powder and ice into
a blender and whizz until smooth.3. Serve and enjoy!

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Total time: 5 mins

Yield: 6-8 glasses
Coconut Pineapple Banana Smoothie

200ml coconut milk (1/2 a tin)

125g pineapple chunks
100ml pineapple juice (I used half a large tin of pineapple chunks, including the juice)
2 medium bananas
1.

Add all the ingredients to your Froothie blender. Starting at a low speed, turn the blender on,
and gradually increase the speed to medium. Blend for around 1 minute, until smooth. Serve
chilled.
2.
Note: this recipe makes a beautifully thick smoothie. If youd like to make it thinner, just add a
little more juice or milk.
Berry Custard Shake
A slurpilicious shake of strawberries, raspberries and cherries.

400g strawberries
200g raspberries
200g ready-made custard
300ml milk
2 tsp flaxseeds (linseeds)
1 tsp cherry concentrate
a tray of ice cubes
1. Hull the strawberries.2. Add all the ingredients to a blender and whizz until smooth. If your blender
isn't strong enough to whizz up ice, then just add it to the glasses before serving.3. Enjoy!
Total time: 5 mins
Yield: Makes 6 glasses
Mango and Apricot Milkshake
A healthy shake made with simple ingredients and a hint of spice.

400ml milk (or soy milk)

1 x 400g tin apricots in juice
12 chunks frozen mango
1 small banana
a pinch of ground ginger
1. Slice the banana and pop in a blender or food processor along with the mango chunks. Also add the
apricots and the juice they come in.2. Add milk and a pinch of ginger, then whizz until smooth and
serve.3. Enjoy
Total time: 5 mins
Chocolate & Avocado Shake
A healthy shake with an extra boost of vitamins from avocado, banana and flax seeds (linseeds).

600ml whole milk (or soya mik)

1 large ripe avocado, flesh only

17

1
2
2
2
2
1
2

banana banana
tbsp cocoa powder
tsp Nutella (you can add extra cocoa instead of nutella)
tsp runny honey (or agave nectar)
tsp flax seeds (linseeds)
tsp jam
tbsp sprinkles

1. Whizz up the milk, avocado, banana, cocoa powder, nutella, honey, flax seeds and a handful of ice
cubes until smooth.2. To decorate the glasses or milk bottles, rub or brush jam around the rim of each
glass. Pour your sprinkles into a little bowl and dip each jammed glass rim in the sprinkles until
coated.3. Pour the smoothie into each glass and serve.4. Enjoy!
Total time: 10 mins
Yield: Serves 4-6

Peach Melba Smoothie

4 small nectarines, stone removed and quartered (300g prepared weight)

100g / cup frozen raspberries
1 navel orange, peeled and any seeds removed then roughly chopped
125ml / cup unsweetened soy or coconut yogurt
1 Tbsp pure maple syrup or other syrup sweetener of your choice (more or less, will depend on
sweetness of fruit used)
tsp natural vanilla extract
Simply place everything in the blender and turn on first to low power then slowly increase to the
highest setting for no more than 30 seconds. Done!
Serves 2.
To thicken any shake you can add baby rice cereal, and to thin it out more milk or water can be added.
Some high energy smoothies..
Peaches and Cream Smoothie: 1/4 cup heavy cream/ cup whole milk/1 cup canned peaches in
heavy syrup/1 cup ice cream
Berry Banana Smoothie: 1 cup milk/1 cup yogurt/1 banana/1 cup berries
Chocolate Peanut Butter Shake: 1 cup whole milk/1 packet chocolate Carnation Instant Breakfast/2
tbsp peanut butter
Vanilla Oreo Shake: 1 cup whole milk/1 packet vanilla Carnation Instant Breakfast/1 cup vanilla ice
cream/3 Oreo cookies
Apple Pie a la Mode Smoothie: 8oz apple pie filling/1 cup vanilla ice cream/2 tbsp caramel sauce
Coconut Pineapple Drink: 1 cup coconut milk/1 cup crushed pineapple

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Chocolate Banana Smoothie: 1 cup milk/1 banana/1 cup chocolate ice cream/1 ounce heavy cream
Tropical Mango Pineapple Smoothie: 1 cup coconut milk/1 mango/1 cup crushed pineapple
Some children dont like sweet flavors and prefer salty or bland. For these children unconventional
drinks high in calories may be necessary. Although vegetable smoothies and juices are often used as
low calorie supplements, the addition of high calorie products such as avocado increase the caloric
content, making them acceptable drinks for children who struggle with weight gain. The following high
calorie smoothies are great for children who don't like sweet drinks.
Guacamole Smoothie Supreme: 1 avocado/1 cup tomato juice/2 carrots/1 clove garlic/2 tsp cilantro
Veggie Rice Surprise: 1 tomato/1 cup vegetable juice/ cup baby rice cereal/4 tbsp wheat germ
Soy Sensation: 1 cup tofu/1 cup Plain soymilk/ cup spinach/1 squash/Salt to taste

Avocado Recipes
Avocado on Toast
One piece of lightly toasted bread
Half an avocado, mashed with fork
Add 1-2 teaspoons of milk for added moisture
Spread on toast and cut into squares or strips

Avocado and Banana

Half an avocado, mashed with fork
Add 1-2 teaspoons of milk for added moisture
Whole banana, mashed
Mix together
Scoop onto tray or baby bowl and enjoy!

Avocado and Apple

Half an avocado, mashed with fork
1/2 cup of unsweetened applesauce (or you can boil apples and put in processor)

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Juice from half a small lime

Mix all together in bowl
Scoop onto tray or baby bowl to eat

Avocado Yogurt
Half an avocado, mashed with fork
1/2 cup of plain Greek yogurt
Mix all together
Blend in processor for smoother consistency
Serve as a sweet snack or toddler can dip crackers to eat

Avocado and Tilapia

Half and avocado, mashed with fork
1 filet of tilapia grilled or steamed
Mash tilapia with fork and mix with avocado
Add a teaspoon of olive oil
Juice from half a small lime

Avocado and Pasta

1/2 cup of cooked pasta (your choice, but I like the twirly kind)
Half an avocado, mashed with fork
1 teaspoon of olive oil
2 teaspoons of milk
Mix avocado with pasta and serve!

Avocado, Rice and Cauliflower

1/2 cup of cooked rice
Half an avocado, mashed with fork
1/3 cup of steamed cauliflower, mashed with fork

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1 teaspoon of olive oil

Mix all in bowl breaking up with fork (or put in processor for a smoother consistency)

Avocado and Chicken Puree

Boil a breast of chicken
Cut into slices and cool
Puree chicken in food processor
Add teaspoon of olive oil
Add half an avocado
Blend all together until desired consistency (for babies best to puree, for toddler can be chunkier)

Avocado, White Beans and Turkey

Half an avocado, mashed with fork
1/3 cup of white canned beans, partially mashed
1/3 cup cooked ground turkey (can be put in food processor if needed)
2 teaspoons of milk
Mix all ingredients in bowl and serve.

Avocado and Tofu

1/2 cup of tofu
Half an avocado, mashed with fork
1 teaspoon of olive oil
Juice from half a small lime
Mix in bowl breaking up the tofu for chunky consistency (or blended in processor)

Sweet Potato and Avocado

1 peeled avocado
1 small sweet potato

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Bake the sweet potatoes in their skin for about an hour or until tender. When ready, let them cool and
remove the skin before mashing with the ripe avocado.

Avocado and Mango

1 ripe avocado
Mango
Lean the fruits and remove the seeds. Proceed to cut into both fruits into cubes then mash until
smooth. You can add some water, yogurt or juice to make the consistency creamier.

Avocado Served with Cream Cheese

1 avocado
Cream cheese
Wheat germ or crushed cheerios
Optional: cereals, crackers, or toast
Peel then cut the ripe avocado into cubes before mashing with a fork. Add the cream cheese and blend
until smooth as desired. You can also add some crushed cheerios or wheat germ and shape them into
small balls, then spread the avocado mixture on crackers or toast. Optionally, you can also blend with
your breakfast cereals.

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