This savory and satisfying Moroccan inspired dish hits all the nutritional and flavor high notes. Roasting lemons with high heat mimics the traditional preserved lemon flavor prevalent in Moroccan cuisine. The same high heat also caramelizes the onions, making them sweet and delicious. Turmeric, a spice common in Moroccan recipes, acts as an anti-inflammatory in the body, and helps ward off a whole host of disease. Black pepper increases the bio-availability of turmeric, so be sure to include it in your cooking. Fennel offers a bright and bracing component in this dish, and also aids in digestion.
In Cambodia, this classic pork dish signals breakfast time. Packed with savory flavors from the marinade and zesty kick from the pickles, this recipe will perk up your taste buds any time of day. Swapping in a lean cut of pork significantly lowers the fat in this dish, while still providing ample amounts of protein, zinc, iron, B vitamins, and potassium. This adapted recipe also calls for brown rice rather than the traditional white rice, to maximize fiber and protein. You could also serve this over quinoa or another healthy grain.
This easy two-for-one recipe cooks up a delicious and healthy soup for both mama and baby. Squash boasts high levels of vitamins A, C, and E, and also provides folate, magnesium, potassium, and beta carotene. All of these nutrients are essential for both you and your little one. Bone broth proves especially beneficial for babies. Its high levels of collagen help strengthen the intestinal lining, reducing the risk of allergies and food sensitivities. As a rich source of calcium, bone broth also encourages the growth of strong teeth and bones. And to top it off, bone broth helps support the immune system, perfect for protecting both you and baby.
There are no rules saying baby food has to be bland. Incorporating spices and stronger flavors like onions and garlic builds baby’s palate, and encourages a more diverse repertoire in your baby’s diet. Not to mention the wide range of nutritional benefits these ingredients offer. Just steer clear of anything too spicy (cayenne, chili, or too much black pepper), and avoid adding extra salt to baby’s food.
Disclaimer: Keep an open dialogue with your baby’s pediatrician as you introduce new foods, and check with them if you’re unsure about a particular ingredient and whether its age appropriate for your baby. I’m not a doctor or a nutritionist, just a professionally trained chef and new mama doing lots of research on what’s best for my baby.
Makes about 5 cups of soup
Total Time: 1 hour
2 tablespoons extra virgin olive oil
1 Kabocha squash (or substitute butternut squash) peeled and cubed
1 yellow onion, peeled and cubed
4 cloves garlic, peeled
1 teaspoon ground turmeric
1 teaspoon ground curry powder
3 cups bone broth
1 can unsweetened low fat coconut milk
Salt and pepper to taste (omit for baby version)
In a large pot or Dutch oven, heat the olive oil over medium heat. Add the squash, onion, garlic, and spices, and stir to combine. Cook for 3-5 minutes, until the spices smell fragrant and the onion begins to caramelize.
Add the broth and coconut milk, and stir to combine. Bring up to a boil then lower to a simmer and cook, covered, for 30-40 minutes. You’ll know it’s done with the squash is fork tender.
Use an immersion blender to puree the soup right in the pot, or carefully transfer it (in batches if necessary) to a blender and puree until smooth.
For baby, allow to cool slightly, thin it with a bit of breastmilk or formula if desired, and serves. For mama, season to taste with salt and pepper, garnish with a swirl of sour cream or yogurt and some herbs if desired, and enjoy!
Traditionally made with dried mushrooms, this fresher take on the classic Russian Christmastime soup comes together quickly and deliciously. Often served as part of the meatless Russian Christmas Eve Hold Supper, this soup will satisfy both vegetarians and carnivores around your table. Rather than thickening with flour, this recipe utilizes a bit of sour cream to add a decadent finish to the soup without weighing you down. Serve this at your holiday meal for a flavorful and satisfying starter.
Thanksgiving doesn’t have to be all heavy starches and fatty dishes. This recipe is packed with good for you greens and fiber rich farro, tied together with just enough dairy to make it feel like a celebration. Greens like kale, chard, and spinach are rich in folic acid, vitamin C, potassium, magnesium, and antioxidants that lower cholesterol and blood pressure, and even help to slow your absorption of carbohydrates into your bloodstream after meals, preventing that energy crash and burn, or “food coma” feeling. They also boost your immune system and help fight off those pesky colds. Make this dish as a vegetarian side for your Thanksgiving feast, and as cozy hearty recipe all winter long.