More of us are turning to plant-focused diets for our health and the health of the environment. But there haven't been reliable, evidence-based resources out there for a new generation of compassionate, conscientious parents--until now. The Plant-Based Baby and Toddler is your go-to resource, offering easy-to-digest nutritional facts and guidelines that aren't available elsewhere, with a special focus on the most important period of a child's life when it comes to developing good eating habits: infancy and toddlerhood.
• the PB3 plate: a visual guide to structuring meals that are nutritionally balanced--1/3 fruits and vegetables; 1/3 legumes, nuts and seeds; and 1/3 grains and starches--and easy to adapt for the entire family
• how to meet needs for critical nutrients such as iron
• a primer on both traditional purees and the baby-led weaning/feeding approach
• strategies for dealing with challenges such as picky eaters
• sorting fact from fiction when it comes to nondairy milks and other substitutes
• 50+ plant-based recipes created specifically for stages from first bites to age three
As dietitians and moms, Whitney and Alex pored over nutrition journals and called on the experts to learn how to provide their babies with the best diet possible. They found that plant-based diets are associated with a reduced risk of obesity, decreased cholesterol levels, and increased fruit and vegetable intake; in short, not only are they safe for kids, they're pretty freaking awesome.
Tex-Mex Millet Meatballs
Makes 20 Meatballs
These Tex-Mex meatballs are a great way to introduce millet into baby’s diet. This nutrient-dense grain is popular in both African and Eastern European cuisines and is a good source of fiber, iron, B vitamins, and magnesium. You can find millet in well-stocked grocery stores or in the bulk grain section. Or you can substitute equal parts cooked quinoa or cooked bulgur wheat.
Serve for adults and older kids with BBQ dipping sauce. Once baby reaches 12 months, you can add a little salt and chili powder.
To freeze, bake as directed, then let cool. Freeze individually, then store in a large freezer-safe bag or container until ready to use. Microwave or warm in the oven until heated through.
- ½ cup cooked black beans (rinsed if canned)
- ¼ cup seeded, finely chopped tomatoes
- 3 tablespoons tahini
- ¼ cup corn kernels
- ½ teaspoon ground cumin
- 2 tablespoons finely chopped fresh cilantro
- 2 tablespoons oat flour
- ½ cup cooked millet
1 Preheat the oven to 400°F.
2 Lightly grease a baking sheet and set aside.
3 In a medium bowl, place the black beans, tomatoes, tahini, corn, cumin, and cilantro and mash together with a potato masher, fork, or the back of a wooden spoon. The mixture should be fairly sticky and most of the beans mashed, leaving just a little texture.
4 Add the oat flour and millet and stir. The mixture should easily ball together. If
it’s too wet, add more oat flour; if it’s too dry, add more tahini.
5 Scoop 1 tablespoon of the mixture, roll into a ball, and place on the prepared baking sheet. Continue with the rest of the mixture.
6 Cook for 25 minutes, or until golden brown. Let cool before serving.
From THE PLANT-BASED BABY AND TODDLER: Your Complete Feeding Guide for 6 months to 3 years by Whitney English, MS, RDN, and Alexandra Caspero, MA, RDN, to be published May 18, 2021 by Avery, an imprint of Penguin Publishing Group, a division of Penguin Random House, LLC. Copyright © 2021 by Alexandra Caspero, MA, RDN, and Whitney English, MS, RDN
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