Recipes

6 superfoods for mamas and babies

On July 22, 2017 by

Superfoods are top nutrient-dense foods for optimal health. They include antioxidants which protect the body from free radicals, nutrients which keep the body healthy and fiber which aids in digestion and helps the absorption of nutrients.

  1. salmon

    • rich in:

      Omega’s, DHA, B Vitamins

    • for babies 6 months and up:

      Cook through and puree or shred

    • for mamas:

      Poach, grill or roast and serve with veggies. Add to salads and pasta dishes.

  2. blueberries

    • rich in:

      antioxidants, Vitamin C, fiber, B vitamins

    • for babies 8 months and up:

      cut in half and serve as finger food, puree or mash

    • for mamas:

      Add to cold or hot cereal, salad, smoothies, muffins, yogurt or pancakes

  3. spinach and kale

    • rich in:

      fiber, anti-inflammatory chemicals, peptides, Vitamin K

    • for babies 10 months and up:

      Cook and puree with breast milk or water

    • for mamas:

      Make a spinach salad, sauté with garlic or cream and Parmesan cheese, add to soups, casseroles, omelets or pasta dishes

  4. avocados

    • rich in:

      potassium, fiber and monosaturated fats, folic acid, vitamin K

    • for babies 6 months and up:

      puree, mash or dice

    • for mamas:

      Make guacamole, mash and put on toast in place of butter, add to spinach salads, use in deviled eggs or smoothies

  5. eggs

    • rich in:

      tryptophan, tyrosine and protein

    • for babies 8 months and up:

      hard boil eggs, then serve the egg yolks mashed or pureed. Wait until baby’s first birthday before serving the egg whites, as it could cause a food allergy.

    • for mamas:

      Make scrambled eggs, cheese, meat and veggie omelets, hard-boiled eggs, egg salad sandwiches

  6. oatmeal

    • rich in:

      soluble fiber, B vitamins, calcium, potassium and vitamin A and magnesium

    • for babies 6 months and up:

      Grind into a flour and make oat infant cereal, or for babies 10 months and up, cook and serve whole

    • for mamas:

      Make oatmeal, muesli or granola

references

Hello! I am Karen Folcik, a wife, mama, speaker and author of  Happy Tummies: A Cookbook for New Mamas. For recipes, tips and more follow me @happytummiescookbook on Instagram, Facebook and Pinterest.