HFA 4UC Lab #7 Nutrition Through the Lifespan Baby Foods

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1 Homemade Apple Sauce Why Apples? Least likely to be allergic to, easy to digest, prevent constipation (good levels of dietary fiber), and available year- round! 6 apples 1 cup of water (optional) Water is optional to put in to create Thicker/Thinner Sauce 1/8 cup lemon juice (or to taste) For older children 1/4 cup real maple syrup, honey, or brown sugar (or to taste) 1 teaspoons cinnamon (or to taste) For older children 1 teaspoon allspice (optional) For older children 1. Core and chop apples into square inches or smaller (peeling off skin is optional). 2. Place chopped apples, lemon juice and a couple of tablespoons of maple syrup, honey or brown sugar in a pot on the stove. Set to medium- high. 3. Stir constantly, making sure apples at the bottom are continually shuffled to the top to ensure nothing burns on the bottom of the pot. This is labor intensive but essential when not using water to make homemade applesauce. 4. As the apples soften, take a potato masher and mash the mixture in a stirring motion, always checking the bottom to avoid burns, still on medium- high heat. 5. Taste the applesauce in progress. Is it sweet enough? If not, add a couple more tablespoons of maple syrup, honey or brown sugar at a time. Taste. Still not sweet enough? Repeat until desired sweetness is achieved. Use the same approach with the cinnamon and allspice. Add pinch by pinch until desired spiciness is achieved. 6. When desired texture and chunkiness is achieved, turn off stove and allow applesauce to cool.

2 Herb Butter Spaghetti Squash Why Squash? Butternut squash is also a good source of Vitamin B, Vitamin C, fiber, folate, manganese, magnesium and potassium. 1 spaghetti squash, (3 lb/1.5 kg) 1/4 cup (60 ml) freshly grated Parmesan cheese Herb Butter: 3 tbsp (45 ml) butter 1 large clove garlic, minced 1/4 tsp (1 ml) salt 2 tbsp (30 ml) chopped fresh sage or fresh basil or fresh parsley 1/4 tsp (1 ml) pepper 1. Halve and seed squash 2. Place, cut side down, in a casserole dish with ½ inch of water in the bottom 3. Microwave on High for 15 minutes or until easily pierced 4. Using fork, gently scrape cooked strands from squash; transfer to large bowl. 5. Meanwhile, in small saucepan, melt butter over medium- low heat; add garlic and salt 6. Cook for about 5 minutes or until garlic starts to turn golden 7. Remove from heat; stir in sage and pepper 8. Pour over squash; add cheese and toss

3 Sweet Potato Mash Why Sweet Potatoes? Sweet potatoes are an excellent source of vitamin A (from orange colour) and a very good source of vitamin C and manganese. They also contain vitamin B6, potassium, iron, copper, dietary fiber and manganese. 1 white baking potato peeled and diced 1 sweet potato, peeled and diced 1 clove of garlic, minced 1 oz (1/8 cup) unsalted butter 2 fl oz (1/4 cup) milk - use breast milk or formula if you wish) tiny pinch of freshly ground black pepper 2 oz grated Chedder cheese 1. Pre- heat your oven to 350 deg F, 180 deg C. 2. Put the white and sweet potatoes into a saucepan and cover with water. 3. Bring to the boil then cook for around 20 mins, uncovered, until tender. 4. Drain the potatoes, then place them in a bowl and mash with the garlic, butter, black pepper and milk. 5. Place in a baking dish and top with the cheese. 6. Bake for around 10 minutes until nice and brown.

4 Pear Puree Why Pears? Pears are a great source of Vitamin C and copper (which protect the body's cells from damage and support the immune system), vitamin K, potassium and fiber (which helps constipation and keeps baby 'going' on a regular basis!) 2 large or 4 small ripe pears, peeled, cored and chopped 1. Put the pears in a steamer, cover and steam for 3 to 5 minutes depending on ripeness. 2. Puree using a hand blender. 3. Let cool

5 Mango- Banana Popsicles Why Mangos? Are a great source of Vitamin B6, C, E, K, potassium, fiber, and are rich in anti- oxidants which help boost the immune system Why Bananas? Bananas are an excellent source of potassium, vitamin A, vitamin B6,vitamin C, calcium, magnesium, iron, and zinc. 1 large mango or 2 small mangoes, peeled, stoned and roughly chopped 2 very ripe bananas, roughly chopped 3/4 cup coconut milk *You can use canned mango instead if necessary - use 1 can, preferably packed in juice not syrup, and drain well. 1. Using a food processor or hand blender mix everything together until completely smooth. 2. Pour into popsicle/lolly molds place stick in as well 3. Freeze until firm Overnight for best results!