July 3, 2008
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Carbs |
Fruits |
Veggies |
Fats and Proteins |
Dips |
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Pretzels Whole grain crackers Olives Carob chips Chocolate chips Homemade granola Cereal Rice patties Cooked pasta shapes Crackers Plain or seasoned popcorn Macaroons Mini muffins Silver- Waffle sticks Mini- Mini- Cut up cereal bars Boiled peanuts Blue corn chips Toasted bagel bites Popovers Homemade jello gigglers Pita Chips Homemade Tortilla crisps Banana or Zucchini bread |
Red seedless Grapes Peaches Pineapple Pear Dried fruit Raisins Dates Apple Goji berries Orange sections Fruit leather Strawberries Raspberries Blackberries Canned mandrin oranges Diced watermelon Freeze- Prunes Blueberries Banana chips Apple chips Cantaloupe Melons Grapefruit Pear slices Sultanas Banana dipped in carob Banana slices fried in lard or bacon fat |
Baby Carrots Lima beans Baby spinach leaves Cucumber slices Julienned cucumber Cherry tomatoes Sugar snap peas Carrot chips Sweet potato chips Steamed green beans Freeze- English peas Crystallized ginger Celery Bell pepper strips Tater tots Roasted veggie cubes Steamed sweet potato cubes Avocado slices Cauliflower Broccoli Sauerkraut Lacto- Asparagus tips Roasted chickpeas Beans |
Cheese cubes Sunflower seeds Pumpkin seeds Sprouted nuts Nori strips Mini meatballs Roasted vegetables Hard boiled egg pieces Lara Bars Coconut flour brownie bites Mrs. Mays Crispy nuts Sushi rolls Chicken nuggets Fish sticks Stuffed grape leaves Trail mix Cubed meat Lunch meat rolls Pinwheel rolls Pemmican Bacon Nutbutter balls Taquitos Coconut oil candy squares Beef jerky bites Sausage wheels Sliced sausage Coconut milk jello gigglers Sliced hot dogs Meat kebabs Mini black bean cakes Mini almond macaroons Wellshire turkey sticks Salmon rolls Rumaki Stuffed mushrooms Mini quiche cups |
Applesauce Peanut butter Nut butter Hummus Pate Cashew cream Miso Salad dressing Baba ganoush |
Children’s Nutrition
Cod Liver Oil
- Mix with a fruit juice concentrate.
- Mix with equal parts blackstrap molasses and butter oil. The blackstrap molasses is so strongly flavored that it covers everything else.
- My toddler fussed about taking it until I offered one gummy bear, organic animal
cracker, sundrop (like an M&M) or jelly bean afterwards as long as she didn't fuss.
Worked like a charm. Now she asks for an extra half-
teaspoon of blackstrap molasses when we're done. - Put into a smoothie.
- Sprinkle on top of eggs.
- For babies, mix it with their egg yolk.
- Most children are more accepting of the cinnamon or orange flavored CLO than the plain.
Veggies
- To help get good fats into your child, make avocado pudding. Mix mashed avocado, banana, stevia and organic cocoa powder.
- Add sauteed veggies to your spaghetti sauce, marinara, or other tomato-
based sauce and simmer until completely tender. Process in a food processor, blender, or using a stick blender until smooth. - Add spaghetti squash to any pasta dish.
- Place chopped spinach into lasagna. Thaw it, squeeze it out thoroughly, chop finely and add in with meat sauce or as a layer in the lasagna.
- Green smoothies hide the taste of the green vegetables nicely. If you use a dark colored berry, they won't be able to see the green, either.
- Put shredded carrot or zucchini into banana breads and other baked goods. These are especially helpful for baked goods that need extra moisture.
- This tip comes courtesy of Karen in Marysville, VA: We add shredded veggies into
spaghetti sauce, pizza sauce and taco meats. The easiest are shredded zucchini, carrots,
eggplant and mushrooms. We also add shredded carrots into mac -
n- cheese. The orange color of the cheese hides the carrots so well. - The tip comes from violicious on the TF Forum: I like to be sneaky and hide pureed
greens in rice and you can even do it in salad dressings (ha-
they never thought to look there!). I like kale, beets or beet greens for the dressings along with the regular vinegar, oil, lemon juice and a drop of maple syrup.
Organ Meats
- Grind in a ratio of one part organ meat to three or four parts ground meat. Great for making spaghetti, meatballs, meatloaf, and tacos without a noticeable change in taste.
- Make chicken liver pate as a dip for veggies or crackers.
Coconut Oil
- Make warmed chocolate milk by combining milk, coconut milk or soured milk, honey or maple syrup, cocoa powder and coconut oil on the stove and heat until warmed through and the coconut oil has melted. You can also add cream or coconut cream to this.
- Fry or scramble eggs in it.
- Melt on top of any hot drink.
- Use it in place of any fat for cooking.
- Make coconut oil candy by combining coconut oil, nut butter, cocoa powder, cacao nibs, butter, shredded coconut, honey, and anything else good you can think of. Portion into ice cube trays and place in the fridge to harden.
- Kefir/Cultured Dairy Smoothies.
- Make the smoothies into popcicles.
- Make kefir cheese and make dips out of it.
- If your child drinks juice, add a splash of whey to it. This provides minerals.
- Coconut milk made into jigglers can get coconut oil into them in a fun way.
Have a good idea for getting nutrient dense foods into children? E-