Your baby should now be more interested in food and even trying to eat on his own.
He may be putting his fingers into his foods more often, trying to feel the textures by hand. Finger foods are perfect for this stage. Many babies become very curious about what they are eating, and this is a fun and active phase. It is important to be patient and not get too worried about the mess that the activity of eating can make. (And there will be messes!) Try to see it as an enriching activity for your child. Mealtime is not just about the utilitarian purpose of eating—it is a time to interact with your baby and help him have a wonderful sensory experience.
For my son, this was a time when he refused to be spoon-fed, and he decided that he only wanted to eat what he could pick up himself and put into his mouth. I had to come up with an array of finger foods that he could eat by himself. This phase lasted quite a while, so I did develop an interesting variety of finger foods, as you will see in many of these recipes.
At this stage, it is great to introduce a wide diversity in flavors, colors, and textures because, by now, your baby is ready for more substance, and his little tummy has evolved quite a bit since the initial months of feeding. So don’t be afraid. Remember, you are creating a platform on which your child can grow strong and healthy, resistant to challenges to his palate and digestive system. It is safe to include more dairy products, like cheeses, because the milk solids and lactose are broken down in the cheeses and yogurts and therefore do not strain the baby’s still-developing digestive system. Milk, as you will see, can be introduced at 12 months.
By 9 months, breast milk or formula should still be the main source of nutrients for your baby, but as he begins to be more active—crawling, exploring, playing—you will need to enrich his food intake through snacks—one to two snacks a day—and diversify the kind of snacks you provide your child (can’t do cheese sticks every day!). It is important to provide a variety of different foods to munch on between meals to maintain his energy level.
Feeding Guide: 9 to 11 Months:*
•Breast milk or Formula: 3 to 5 feedings per day, 30 to 32 ounces per day
•Cereal: 5 to 8 tablespoons, any variety with breast milk or formula mixed in
•Fruit: 2 to 4 tablespoons, 2 times per day, strained or soft
•Vegetables: 2 to 4 tablespoons, 2 times per day, mashed, bite-sized soft, 2 times per day
•Meat and Protein: 2 to 3 tablespoons, 2 times per day, soft and tender
•Snacks: finger foods, toast, yogurt
Foods You Can Introduce at 9 to 11 Months:
Beets
Parsley
Brussels sprouts
Dark leafy greens, like spinach, kale, etc.
Eggplant
Red peppers
Different kinds of mild fish, like cod, haddock, tuna, etc.
Ground meats, like beef, lamb, chicken
Many of these recipes are made for two to four people, meaning two to four adults, with the intention of cooking for the entire family from 9 months and onward. Your baby can now eat more table foods just like the rest of the family. You can either make the extra portions and keep them in the freezer for your baby or begin to make these foods for a family meal.
porridge| Rice | 2 servings |
Now rice will look and feel more like cooked rice, rather than a soupy porridge.
1 cup rice, ideally Japanese rice or any kind of short grain rice, as they are higher in starch and cook to a smoother porridge-soup consistency
1½ cups water
1Wash the rice thoroughly in cold water until the water runs clear.
2Put the rice and water in a small pot and bring to a boil; lower the heat and cook, covered, for 20 minutes.
3When the rice has been cooked, remove from heat and fluff with a fork.
4Serve warm or at room temperature.
| Udon | 2 servings |
Udon noodles can now be served as noodles, and not as a mush. This opens up a whole new area in creating noodle dishes, which are usually loved by toddlers.
1 cup udon rice noodles, chopped
2½ cups water
1In a large pot, combine 2½ cups of water and the noodles and boil for 1 minute.
2Reduce the heat to low and simmer until the noodles are very soft, about 10 minutes.
3Drain the noodles.
4Serve warm or at room temperature.
In providing more and more texture to your baby, the key is to gradually reduce the amount of water until you have a 1:1½ ratio of rice to water by 12 months. That is the ratio of normal cooked rice.
½ cup cooked rice
1½ cups water (alternatively, ¼ cup uncooked rice, 2 cups water)
1In a pot, bring water to a boil. Add the cooked rice and lower the heat.
2Cover and cook until the rice has absorbed the water but retains some texture.
| Brown Rice Ginger Porridge with Cod | 2 to 4 servings |
In Korea, adults eat hot porridge in the morning with spicy pickles and preserved condiments. This is a more adult version of a porridge because now your baby is becoming more and more used to texture.
½ cup brown rice
½ leek
½ inch fresh ginger
3 scallions
1 tablespoon canola oil
1 cod fillet
4 cups water
¼ cup or a handful of kombu seaweed
1 tablespoon miso paste
1In a food processor, grind the brown rice for a few seconds until the pieces are no longer whole (but not a fine powder—you want to keep the small shapes).
2Wash and chop the leeks and scallions.
3Peel the ginger and chop into very small pieces.
4In a pan, heat the oil and sauté the cod for 3 to 4 minutes.
5Transfer the cod to a dish, mash it with a fork, and set aside.
6In the same pan, heat the ginger, leek, and scallions until they soften, about 5 to 7 minutes.
7Add the rice and sauté for about 3 minutes.
8Add the kombu, miso paste, cod, and water, and cover. Bring to a boil, then simmer until the porridge is thick and creamy, about 20 to 30 minutes.
9Return the cod to the cooking pan with the vegetables and rice, and mix well together.
10Serve warm in bowls.
vegetables| Butternut Squash “Risotto” | 2 to 4 servings |
I call this dish “risotto” because I find that butternut squash, when cooked and mashed lightly, looks a lot like cooked rice. It is simple to make, yet full of flavor and beta-carotene.
6 cups dashi stock (page 44)
½ cup cubed butternut squash
1 cup rice
1 teaspoon ground hemp seeds
1 tablespoon yogurt (optional)
1 teaspoon chopped chives (optional)
1In a medium pot, bring the stock to a boil. Add the squash and cook until it is tender when pierced with a fork, approximately 10 to 12 minutes.
2Add the rice, cover the pot, and cook until the rice is very soft, approximately 20 minutes.
3Remove from the heat and add the hemp seeds.
4Mash the squash with a fork so that small pieces are left, looking like a rice mash.
5Serve by itself or with a dollop of yogurt and chives on top.
| Almond Gnocchi with Sage Brown Butter | 4 servings |
This recipe may seem a bit more complicated than others, but it is not as difficult as it sounds, and it is a nice alternative to a classic potato gnocchi. This is a great way to include almonds in your child’s diet, and the delicate flavor of sage complements the gnocchi.
4 Yukon Gold potatoes
½ cup ground almonds
1 teaspoon, plus
2 tablespoons salt
1 egg
¾ cup spelt flour
¼ stick butter
2 fresh sage leaves
1 teaspoon nutmeg
1Preheat the oven to 350°F.
2Wash the potatoes and wrap them in foil. Bake them for 60 to 90 minutes.
3Cut the sage leaves into small pieces. Set them aside.
4Remove potatoes from the oven and let them cool. Remove potatoes from foil and peel them; mash using a potato grater or a fork (don’t mash them with a spoon or whip the potatoes—they will become thick like glue).
5Combine the mashed potatoes with the flour, ground almonds, 1 teaspoon salt, and egg, and mix well into a ball.
6Flour the countertop or cutting board, cut the ball of dough into 4 sections, and roll out each section. Cut into small pieces the size of your thumb.
7Boil a pot full of water and add 2 tablespoons of salt. Drop in the gnocchi and boil for a few minutes until they pop up to the surface of the water.
8Meanwhile, in a pan, melt the butter, sage, and nutmeg and let cook on medium heat until the butter begins to bubble and turn a dark color. Do not let it burn (butter quickly burns, so be careful). Turn off heat and set aside.
9Drain the gnocchi and immediately add them to the pan with the brown butter and mix.
10Toss and serve warm.
| Babaganoush: Roasted Eggplant Puree with Pita Wedges |
4 servings |
The best babaganoush I had was in Istanbul. They grilled the eggplant on low heat for an hour, and then they peeled off the burned skin, mashing up the tender flesh with garlic. Most of us won’t have the time to grill with a young baby in tow, so this is a quick version, which is also delicious. This recipe is without the raw garlic usually found in traditional babaganoush because it would be too harsh for babies.
2 eggplants
1 teaspoon cumin
2 tablespoons olive oil
1 tablespoon tahini
1 teaspoon lemon juice
1 teaspoon salt
2 pita breads, cut into pieces
1Turn the oven to broil.
2Wash the eggplants and poke several holes in them with a fork. Put them on a baking sheet and broil for about 40 minutes, rotating every 10 minutes, or until they feel very tender when touched with a fork.
3Remove from the oven and peel off the skin, which should be completely black.
4Put the flesh in a bowl and mash with a fork. Mix in the cumin, olive oil, tahini, lemon juice, and salt.
5Cut the pitas into quarters and toast them lightly for a few minutes.
6Serve them on a plate with the babaganoush—you can spread it evenly on the pita for the baby or yourself.
| Stewed Eggplant with Sesame | 4 servings |
Cooking eggplant in a broth until it’s soft is a great way to enjoy the supple texture of eggplants. It becomes almost soupy and can be enjoyed with the cooking liquid, which has lots of flavor.
2 eggplants
1 kombu seaweed
1 tablespoon soy sauce
1 tablespoon mirin
2 tablespoons sesame seeds
1 teaspoon hulled hemp seeds
1Wash the eggplants and cut them into medium-sized pieces. Put them in a bowl of water (3 to 4 cups) in the sink and soak for 5 minutes (this will allow the dark juices in the eggplant to come out). Drain.
2In a pot, add the eggplant, seaweed, soy sauce, mirin, and enough water to cover. Cover with a lid and cook on medium heat until the eggplants have softened completely, approximately 20 minutes.
3Meanwhile, toast the sesame seeds in a dry pan for 2 to 3 minutes.
4When the eggplant is cooked, add the sesame seeds, hemp, and mix well.
5Serve with rice.
| Cauliflower with Dates | 4 servings |
This recipe is inspired by the restaurant Jaleo in Washington, DC. The combination of sweet and savory is unexpected and refreshing.
½ head of cauliflower
4 dried pitted dates
1 tablespoon olive oil
1 tablespoon pine nuts
1 teaspoon nutmeg
2 tablespoons chicken stock
1 teaspoon ground walnuts
salt, to taste
1Cut the cauliflower into small pieces, keeping just the florets and discarding the stems. In a large pot, boil 4 cups of water with 1 tablespoon of salt. Add cauliflower and cook for 7 to 10 minutes.
2Drain and put the cauliflower on a paper towel.
3Cut the dates into small pieces. In a pan, heat the oil, add the pine nuts and dates, and cook for 2 minutes.
4Add the cauliflower, nutmeg, chicken stock, salt, and walnuts and cover, cooking until the cauliflower is tender when pierced with a fork, approximately 7 to 10 minutes.
5Serve hot or at room temperature.
| Spinach with Soy and Sesame | 4 servings as a side dish |
This is a light spinach dish that can be prepared in a few minutes and is a great side dish to fish or meat dishes.
1 pound fresh spinach
1 tablespoon soy sauce
1 tablespoon mirin
1 teaspoon sesame oil
2 tablespoons sesame seeds
1Bring to boil a pot of water with 1 tablespoon salt. Wash the spinach and cut it into small pieces. Put the spinach in the boiling water for 1 minute, and then take it out and drench it in a bowl of ice water.
2In a medium pot, heat the soy sauce, mirin, and sesame oil for 3 minutes.
3Meanwhile, in a dry pan, dry roast the sesame seeds for 2 to 3 minutes on medium heat or until they are golden and aromatic.
4In a large bowl, toss together the spinach, sesame oil mixture, and sesame seeds.
5Serve warm or at room temperature.
| Miso Pasta with Beets and Oregano | 4 servings |
Oregano is an herb that contains high amounts of Omega-3 fatty acids. It is not very strong in flavor, and you can integrate it into many recipes, especially pasta. Here is a pasta dish made with miso soybean paste and red beets.
2 red beets
2 tablespoons miso paste
1 tablespoon ground flaxseeds
1 teaspoon dried oregano 2 tablespoons olive oil
¼ cup grated Parmesan cheese
4 cups elbow macaroni pasta
1 tablespoon chopped chives
salt and pepper, to taste
1Preheat the oven to 350°F.
2Bake the beets for 45 to 60 minutes, until soft.
3Cut them in half, peel the skin off the beets, scoop out the insides, and puree in a food processor.
4Add the miso, flaxseeds, oregano, olive oil, and Parmesan cheese to the beets.
5Bring a pot of water to a boil and cook the pasta with salt, following the instructions on the package.
6Before draining, take out 4 to 5 tablespoons of the cooking liquid and mix it into the bowl of miso mixture.
7Drain the pasta, and then toss together in a bowl with the miso mixture.
8Sprinkle with chives and serve immediately.
| Nutty Kale | 4 servings |
Kale is often considered a bitter green, but when served with nuts and raisins like in this recipe, it becomes a great sweet/savory dish.
1 pound fresh kale
1 teaspoon crushed hazelnuts
1 teaspoon crushed almonds
1 teaspoon crushed walnuts
1 teaspoon hulled hemp seeds
1 tablespoon unsalted pumpkin seeds
1 tablespoon raisins
1Wash the kale and cut out the hard stems in the center of the leaves and discard. Cut the kale leaves into thin julienne strips, and then cut again into very small, bite-sized pieces.
2In a pot, bring water to a boil and add kale. Lower the heat and keep cooking until the kale softens, about 7 to 10 minutes.
3When the kale is soft (take one out and bite into it), take it out of the boiling water and dunk it in ice water; drain and transfer it to a mixing bowl.
4In a pan, heat the butter, and then pour it on the kale. Add the nuts, seeds, and raisins and toss.
5Serve at room temperature with rice porridge.
| Roasted Yam Veggie Balls | 4 to 6 servings as a side dish or a snack |
This is a great finger-food snack. As I mentioned earlier, at around 9 to 10 months my son refused to eat anything except finger foods—foods he could touch and pick up himself—so I had to come up with a number of nutritious bite-sized meals.
2 yams
1 Red Delicious apple
½ cup ricotta cheese
2 tablespoons ground flaxseed
1Preheat the oven to 375°F.
2Wash and cover the yams and apple with foil and roast them for 1 hour until they are completely cooked and soft.
3Take them out of the oven; peel them and discard the outer skin of the yams and apple; and put them into a bowl. Mash them with a fork and add ricotta cheese and flaxseeds.
4Roll into small balls with your hands.
5Serve at room temperature.
| Potato Patties | 4 servings as a side dish or as a finger-food snack |
2 large Idaho potatoes
¼ cup whole wheat flour
1 tablespoon ground flaxseeds
¼ cup water
salt, to taste
1Preheat the oven to 375°F.
2Wash the potatoes and place them on a baking sheet. Roast for 1 hour.
3Meanwhile, put flour and ground flaxseeds in a bowl and make a well in the center. Pour the water into the middle and slowly mix using your hands, incorporating the mixture in the outer part of the bowl a little at a time. Knead the mix inside the bowl until it becomes a dough.
4When the potatoes are done, scoop out the flesh and integrate it into the dough, which should become fluffier.
5Make small balls, and then flatten them with the palm of your hand. Heat a nonstick pan and cook patties on medium heat until golden.
6Sprinkle with salt and serve warm. Makes 8 to 10 patties.
| Mashed Potatoes with Seaweed and Miso |
2 to 4 servings as a side dish |
This is a great way to pack extra nutrition into a standard mashed potato dish—just sprinkle in some seaweed seasoning (found at your Whole Foods or at a health-food store)—it is made of dried seaweed with sea salt. It has a very mild flavor and an easy go-to spice to add an extra boost to your dish.
2 Idaho potatoes
1 tablespoon kelp seasoning
1 tablespoon miso paste
1 tablespoon butter
¼ cup yogurt
1Preheat the oven to 375°F.
2Wash potatoes and place them on a baking sheet. Roast for 50 to 60 minutes until they are completely cooked and softened.
3Take them out of the oven and scoop the flesh into a bowl. Mash it with a fork.
4Mix in the rest of the ingredients, and mix with a fork.
5Serve warm.
| Miso Snap Peas | 4 servings as a side dish |
Adding miso into cooked vegetables is a very traditional Japanese cooking method to add flavor to a boiled green. The vegetables are usually cooked al dente, meaning not too soft and overcooked.
3 cups snap peas
1 tablespoon miso paste
1 tablespoon water
1 teaspoon sesame oil
1Bring to boil a pot of water with 1 tablespoon of salt. Boil the snap peas for 4 to 5 minutes.
2Drain, and then dunk them in a bowl of ice water (to stop the cooking process and keep the bright green color).
3Drain again and cut into small pieces.
4In a small cup, mix the miso paste, water, and oil until smooth.
5In a bowl, toss peas together with the miso mixture and serve.
stocks and soup| Chicken Stock | 4 to 6 servings |
Making your own chicken stock might seem like a hassle, but chicken stock is actually quite easy to make and to store, and the delicate flavors enhance any dish. It is true there are now very good store-bought organic, low-sodium stocks; however, I tend to make my own stock whenever possible, especially when I have an extra piece of chicken leg, because I know exactly how much salt and other ingredients are in the stock. There are many ways to make a stock, but this initial stock for babies is made by boiling the chicken, which makes for a mild flavor without extra fat.
1 leek
1 carrot
1 onion
2 chicken thighs
1 bay leaf
1 teaspoon dried thyme
8 cups cold water
1 teaspoon salt (optional)
1Roughly chop the vegetables and set them aside.
2In a large pot, add the cold water, vegetables, chicken thighs, bay leaf, and thyme. Bring to a boil; simmer covered until the chicken falls apart when touched with a fork, approximately 60 to 90 minutes.
3Remove the chicken bits; place them in a small bowl, discarding the bones and ligaments. Strain the liquid through a mesh strainer into a bowl, making sure to remove all the bits of vegetables and herbs. You can discard the vegetables or puree them and serve separately from the clear stock.
4Add salt, if desired (it is important not to salt the stock while cooking because the liquid could become too salty as it reduces and boils).
5Store the stock in an airtight container in the refrigerator for up to 3 days or freeze for up to 1 month. You can use the chicken meat with the stock or separately—just mash it up a bit with a fork before serving.
| Fish Stock | 4 to 6 servings |
Contrary to good-quality chicken stock, which is readily available in most stores, good fish stock is more difficult to find. In the previous chapter, I introduced a katsuo fish stock (page 44), which is super easy to make and full of flavor. This fish stock is made from fish bones and can be a bit more time consuming, but the result is a rich, full-bodied stock that makes it worth the effort. Different kinds of fish can be used for the stock, and the main thing is to use fresh fish bones, whether procured from your fish market just as bones (ask the fishmonger for leftover bones after if he has filleted some fish) or by using the whole fish as in the recipe below. You can also fillet the fish yourself (the “correct” way to make the stock), but who has time for that with a baby in the house?
½ leek
1 carrot
½ onion
1 fillet of butter sole (or any kind of flat fish)
1 bay leaf
1 teaspoon dried thyme
1 teaspoon salt (optional)
8 cups cold water
1Chop the leek, carrot, and onion into small pieces.
2In a large pot, add the cold water, the sole, vegetables, and herbs; bring the mixture to a boil. Lower the heat and cover the pot, letting it simmer until the sole begins to fall apart, approximately 15 to 20 minutes.
3Strain the liquid through a mesh strainer into a bowl, making sure that all of the bits from the sole and vegetables are strained out, and the liquid is clear. You can mash the vegetables and serve with the soup, or serve the clear stock on its own.
4Store the stock in an airtight container in the refrigerator for up to 3 days or freeze for up to 1 month.
| Shiitake Mushroom Dashi Stock | 4 to 6 servings |
This is a vegetarian stock that is one of the foundations of Asian cuisine. Shiitake mushrooms, especially when dried, have a powerful aroma and flavor and can enhance many dishes. Usually, the mushrooms are strained and discarded, but I think that the mushrooms themselves add an interesting texture to a meal, so I have integrated them into this recipe.
5 large shiitake mushrooms
8 cups water
1In a large pot, bring the water to a boil. Add the mushrooms; lower the heat and simmer for 10 to 15 minutes.
2Let cool, and remove the mushrooms.
3Cut off the hard stems and chop the top part of the mushrooms into small pieces. Return the pieces to the stock.
4Store the stock in an airtight container in the refrigerator for up to 3 days or freeze for up to 1 month.
| Tofu Miso Soup | 2 to 4 servings |
Miso soup is a staple in Japanese cuisine and is easy to make as long as you have the right ingredients on hand. It is also a soup that children love, and you can be as creative as you like, varying combinations to include meats, vegetables, and herbs. Miso paste can now be bought at most Whole Foods stores, as well as specialty Asian grocery stores. It can also be ordered through Amazon. Miso soup is traditionally made using dried instant dashi stock, but because this usually contains MSG I don’t use it for any recipes for babies and toddlers.
4 cups cold water
1 large kombu seaweed
4½ teaspoons miso paste
1 tablespoon dried kelp seaweed for soup
½ cup tofu
chopped scallions (optional)
1In a medium-sized pot, add water and the large kombu seaweed and the dried kelp seaweed. Bring to a boil, and then simmer on low heat for 15 minutes.
2Add the miso paste and mix it with a spoon until the paste is completely dissolved.
3Rinse the tofu under cold running water, and cut it into small, bite-sized pieces. Gently add it to the soup and heat for 2 more minutes.
4Sprinkle in the scallions, if using, and serve in individual bowls. Make sure you taste the tofu for temperature before serving to your baby because it retains heat longer than the soup.
| Chicken Wonton Soup | 2 to 4 servings |
This soup is one of my son’s all-time favorites, and I make it for him on the weekends. The slippery texture of the wontons in a mild soup is a perfect lunch paired with chunky bread or a bowl of rice. You can use shrimp, fish, or other proteins in this wonton recipe. It may seem complicated, but making wontons is quite simple—mix up the protein and fill up a little sack that shrinks when cooked in the broth. You can make a bunch of them over a weekend for lunch and freeze the rest for later use.
2 scallions, green part only
½ pound ground chicken
1 teaspoon ground flaxseeds
1 teaspoon, plus 1 tablespoon soy sauce
28 to 30 wonton wrappers
2 cups chicken stock
1Cut the scallions into small pieces.
2In a bowl, mix the scallions, ground chicken, flaxseeds, and 1 teaspoon soy sauce. Shape the mixture into 4 to 6 balls using the palm of the hand. Wrap each ball with a wonton wrapper and set aside.
3In a pot, bring the chicken stock and 1 tablespoon soy sauce to a boil. Lower the heat and add the chicken wontons, simmering on medium heat for 12 to 15 minutes.
4Serve warm with rice porridge on the side. Makes 28 to 30 wontons.
shisoShiso Leaves
Freezing precut shiso leaves is the best way to keep them preserved and ready for quick use. Sprinkle them onto rice or protein dishes, and they will thaw quickly.
Bunch of shiso leaves
1Chop up the leaves carefully in small pieces. Put them inside in an airtight container and freeze.
| Shiso Paste | 2 to 4 servings |
You can use this spread in a similar way to pesto—in a sandwich, in salads, or as a seasoning for meats and fish for feeding your baby. It’s very flavorful and gives a good DHA boost to any dish.
Bunch of shiso leaves
5 to 10 tablespoons water
1In a food processor, add the leaves and water and pulse until the paste is smooth and thick.
2Store the paste in an airtight container for 3 to 5 days in the refrigerator and for up to 2 months in the freezer.
| Shiso Pesto Sauce | 2 to 4 servings |
This is a great alternative to the traditional pesto sauce made uniquely with basil. I like to add the shiso leaves for extra DHA. I also like to add other greens for variety, like arugula or mache lettuce.
Bunch of shiso leaves
Bunch of basil leaves
¼ cup pine nuts
3 to 5 tablespoons water
3 tablespoons olive oil
salt and pepper, to taste
1Put everything into a food processor and pulse until smooth.
2Store in an airtight container and mix with pasta, fish, or meat.
fish and seafoodMackerel
| Baby Mashed Mackerel | 2 servings |
This is a simple way to cook mackerel, an oily fish with a powerful flavor for a baby. The stock from the seaweed and the mushrooms will temper the flavor, while helping to stew the flesh.
4 fresh mackerel fillets (you can ask your fishmonger to clean whole mackerel and fillet them for you)
2 cups water
1 sheet kombu seaweed
2 dry shiitake mushrooms
1 tablespoon soy sauce
1In a pot, add all of the ingredients together and bring to a boil. Cover and simmer for 5 to 7 minutes.
2Take the pot off the heat, remove the kombu and mushrooms, and, with a fork, mash up the fish in its stock.
3Serve on its own or accompanied by rice porridge.
| Salmon with Daikon Radish | 2 to 4 servings |
This is a traditional way to cook fish in Japan—to stew it with dashi and daikon radish. The twist is the flaxseeds, but it does not modify the classic flavor because flaxseeds are neutral in taste.
½ daikon radish
1 cup water
1 tablespoon soy sauce
2 tablespoons dashi (page 44)
1 tablespoon mirin
2 salmon fillets
1 tablespoon ground flaxseeds
1Peel the daikon radish twice, and cut it into small pieces.
2In a small pan, add the water, soy sauce, dashi, and mirin, and heat on medium heat.
3Add daikon pieces and let cook until tender when pierced with a fork, approximately 15 minutes.
4Then add the salmon fillets and cook for 5 to 7 minutes.
5Remove from the heat and sprinkle with flaxseeds.
6Mash up the fish with a spoon and serve with rice or on its own.
| Halibut with Red Pepper, Celery, and Carrots | 2 to 4 servings |
Halibut is another fish that is rich in Omega-3 fatty acids, and you can easily find it in most supermarkets.
1 red pepper
1 celery rib
1 carrot
1 cup Dashi Stock (page 44)
¼ cup or a handful of dried kombu seaweed
2 halibut fillets
1 teaspoon ground pumpkin seed kernels
1Chop the pepper, celery, and carrot into small pieces.
2In a medium pot, add dashi stock and seaweed, and bring to a boil.
3Add the chopped vegetables to the stock and cook until tender when pierced with a fork, approximately 7 to 10 minutes.
4Cut the halibut fillets into small chunks and add them to the stock and veggies. Cook for 5 to 7 minutes.
5Remove from heat and add the ground pumpkin seed kernels.
6Serve with rice porridge, either mashed up with a fork or as is.
| Salmon and Egg | 2 to 4 servings |
This is a double DHA whammy, with both salmon and eggs for an Omega-3-packed meal. The combination of salmon and eggs creates a nice blend of texture and flavor.
1 tablespoon scallions
1 teaspoon canola oil
1 salmon fillet
4 eggs
2 tablespoons seaweed dashi stock or store-bought dashi sauce
1 teaspoon ground flaxseeds
1Chop the scallions into very small pieces and set aside.
2In a pan, heat the oil on medium heat and cook the salmon for 5 minutes.
3Transfer the salmon to a plate, shred it into pieces, and set aside.
4Beat the eggs in a bowl, then add the dashi, flaxseeds, and cooked salmon. Pour the egg and salmon mixture into the pan used earlier to cook the salmon and either scramble the mixture or cook until the eggs are set and firm to make an omelet.
5Serve warm or at room temperature.
| Cauliflower Mash with Salmon | 4 servings as a side dish |
Cauliflower, when cooked well and mashed, is similar to mashed potatoes. When you stir in some cooked salmon and yogurt (rather than cream), it is a great blend of mild flavors. You can also enjoy the cauliflower mash with Parmesan cheese.
1 head of cauliflower
1 fillet wild-caught salmon
2 tablespoons yogurt
1 teaspoon nutmeg
salt and pepper, to taste
1 tablespoon grated Parmesan cheese (optional)
1Preheat the oven to 375°F.
2Wash the cauliflower and cut it into small florets. Bring a pot of water to a boil. Add the cauliflower and cook for 7 to 10 minutes; drain when they are tender and can be easily pierced with a knife or fork.
3Meanwhile, place the salmon on a baking dish covered with foil and bake for 5 to 7 minutes.
4Remove from the oven and place it in a mixing bowl. Discard the skin and any bones, and mash it with a fork.
5Mash the cauliflower with a fork, and then mix it with the salmon.
6Add the yogurt, nutmeg, salt, and pepper and serve, with the grated Parmesan cheese, if using.
| Halibut Macaroni Gratinee | 4 servings |
I love making gratinees, and I grew up on a whole variety of them as a child. This dish is very much like a baked mac ’n’ cheese enhanced with the Omega-3-rich halibut.
4 cups elbow macaroni pasta
2 tablespoons olive oil
2 halibut fillets
½ onion
1 tablespoon butter
1 tablespoon flour
1 cup yogurt
1 teaspoon nutmeg
salt and pepper, to taste
3 tablespoons Mozzarella cheese
3 tablespoons panko bread crumbs
1Preheat the oven to 375°F.
2Bring to a boil a pot of water with 1 tablespoon of salt, and cook the macaroni according to package instructions.
3Drain the macaroni and put into a bowl. Toss with 1 tablespoon of olive oil, and set aside.
4Cover a baking sheet with foil and bake the halibut fillets for 4 to 6 minutes, or until the fillets are opaque, being careful not to overcook.
5Meanwhile, mince the onion. Heat the remaining 1 tablespoon of olive oil and butter in a pan and cook the onions on low heat until they are translucent, about 5 minutes.
6Add flour and cook for 3 minutes.
7Whisking constantly, add the yogurt, then the nutmeg, salt, and pepper, and cook for 3 to 5 more minutes until the mixture becomes creamy. Add the fish, mashing it with a fork.
8Stir the sauce and fish into the pasta and pour the mixture into a baking dish.
9Sprinkle cheese and bread crumbs over the top and bake for 10 to 12 minutes.
10Let cool for 10 minutes before serving.
| Creamy Orzo with Shredded Crabmeat | 4 servings |
Crabmeat is a source of protein and contains good amounts of Omega-3 fatty acids, vitamin A, folate, calcium, magnesium, and potassium. It is a delicate food and goes well with creamy sauces, as well as eggs.
½ onion
1 tablespoon butter
1 tablespoon flour
½ cup yogurt
2 cups chicken stock
1 pound cooked crabmeat
4 cups cooked orzo
1 teaspoon walnut oil
1Mince the onion finely. In a pan, heat the butter and cook the onions on low heat until they are translucent, 5 to 7 minutes.
2Add flour and cook for 2 minutes.
3Add yogurt and stock and stir until the mixture thickens, about 5 minutes.
4Add crabmeat, then the orzo and toss.
5Drizzle with walnut oil.
6Serve warm.
soy and poultrySoybeans
In Japan, these dried soybeans are eaten as snacks, and they are also used for holiday events to ward off bad spirits (oni). They have a nutty flavor and, when roasted, can taste almost like peanuts. I purchase unsalted dried soybeans at Whole Foods, in the dry nuts section.
2 cups dried unsalted soybeans
1Preheat the oven to 350°F.
2On a nonstick baking sheet, spread the soybeans and roast for 5 to 7 minutes until slightly golden.
3Remove from the oven and let cool for 15 minutes.
4Put the soybeans into a food processor and pulse until they become a fine powder.
5Store it in an airtight container in the refrigerator (can keep for 1 to 2 weeks). Sprinkle the powder over purees and various dishes.
| Baked Spinach Tofu | 4 servings |
This spinach tofu is similar to a tofu burger. It is simple to make and can be varied to include different vegetables and proteins, like kale, cheese, or fish. The soft texture is great, and you can bake it into any fun shapes and molds.
1 cup fresh, uncooked spinach
2 cups of tofu
1 egg
1 tablespoon soy sauce
1 teaspoon wheat germ
1 tablespoon canola oil
1Preheat the oven to 375°F.
2Fill a medium pot with water and bring it to a boil.
3Meanwhile, chop the spinach into small pieces.
4Open the package of tofu, drain it, and rinse it with water. Cut the tofu in half. Boil the pieces for 2 minutes; remove them from the pot and save the boiled water.
5Drop the spinach into the boiling water for 2 to 3 minutes and drain.
6In a bowl, mix the tofu, spinach, egg, soy sauce, and wheat germ until everything is integrated; it will be mushy.
7Line a baking dish (a small loaf pan 8x4x2½ inches or a small square dish 8x8x1½ inches) with parchment paper and oil it with the canola oil. Put the mixture on the parchment paper and bake for 15 to 20 minutes, or until set and firm, in a water bath (put the baking dish into a larger baking dish filled with hot water).
8Serve warm or at room temperature.
| Tofu Steak | 4 servings |
This is one of the simplest ways to prepare tofu. For cooking tofu on the pan, as done in this recipe, make sure you buy firm tofu curd rather than silken so that the tofu does not fall apart.
2 cups firm or extra firm tofu
salt and pepper, to taste
1 teaspoon garlic powder
1 tablespoon cornstarch
1 tablespoon canola oil
1 tablespoon soy sauce
1 tablespoon mirin
1Remove the tofu from the package and drain it (wrap it up in a paper towel or cheesecloth and place in a strainer for 25 to 30 minutes). When well drained, cut the tofu into quarters and season it with salt, pepper, garlic powder, and cornstarch.
2Heat the oil in a pan and cook the tofu for 3 to 4 minutes on each side until golden.
3In a small bowl, mix together the mirin and soy sauce.
4Place the cooked tofu on a serving dish and pour the mirin mixture over the top.
5Serve warm, accompanied by rice or potatoes.
This is a nice and quick sauté method that won’t dry out the chicken because the stock and the tofu give it a gravy-like sauce.
2 thin strips of chicken tenders
1 cup Dashi Stock (page 44)
¼ cup chopped soft tofu
1 teaspoon dried seaweed powder
1 teaspoon canola oil
½ teaspoon sesame oil
1 teaspoon ground sesame seeds
1Cut the chicken tenders into small pieces. In a pan, heat the two oils on medium heat.
2Sauté the chicken until golden, and then add the stock and tofu and simmer for 10 minutes.
3Sprinkle the seaweed powder and ground sesame seeds and remove from heat.
4Serve with rice porridge.
| Chicken Savory Flan | 4 servings |
In Japan, this dish is called Chawanmushi, meaning “steamed bowl,” because a bowl is filled with an egg mixture and steam cooked until set. When I was a child it was one of my favorite dishes, and it continues to be my all-time favorite. It has a wonderful texture, close to a custard, with a savory stock full of flavor. I use bone-in chicken thighs in this recipe, which I cut into small pieces. I find that the thighs have more flavor and retain the moisture for this dish.
4 eggs
½ cup dashi stock or chicken stock
2 tablespoons soy sauce
½ carrot
1 teaspoon sesame oil
2 chicken thighs with bone in, cut into small pieces
1 teaspoon chopped chives
2 scallions
1Preheat the oven to 375°F.
2In a bowl, whip together the eggs and the dashi or chicken stock. Add soy sauce.
3Cut the carrots in small pieces.
4In a pan, heat the sesame oil and add the carrots, chicken, and chives and sauté for 5 to 7 minutes, until the chicken is well cooked.
5Pour the egg mixture evenly into four ovenproof bowls. Then divide the carrot, chicken, and scallions into the bowls.
6Place the bowls in a deep baking dish and fill the dish with hot water (this method is called a bain marie). Bake for 12 to 15 minutes until the eggs are set.
7Let cool for 5 to 7 minutes.
8Serve warm, making sure it is not too hot for your child.
| Udon Sauté with Chicken | 4 servings |
Noodle dishes are always a favorite of little ones. Udon noodles are great both in a broth and as a sautéed noodle dish. The high starch quality of the noodles gives a gravy-like thickness to the sauce that the noodles are being sautéed in. For variety, you can use other protein ingredients in place of chicken, like beef, lamb, or fish.
4 cups cooked udon noodles
2 tablespoons miso paste
1 cup water
½ carrot
¼ cup frozen spinach, thawed
1 tablespoon canola oil
4 chicken tender fillets
1Dice the noodles into small pieces. Wash and cut the carrot into similar size pieces, and then do the same with the spinach.
2In a pan, heat the oil, and then add the chicken and sauté until golden, 5 to 7 minutes.
3Add carrots and cook for 5 more minutes.
4Add spinach and then miso paste, and cook for 3 minutes.
5Add the noodles and water and stir until the liquid thickens a little, about 5 minutes.
6Remove from heat and serve warm.
| Turkey Meatballs | 4 servings |
My son adores meatballs, whether they are made with ground turkey, beef, or lamb. You will find many versions of meatballs in this book because I think they are a perfect way to integrate ingredients and flavors from many cultures, from Asia to the Middle East.
1 pound ground turkey
1 egg
½ onion
1 tablespoon soy sauce
1 teaspoon mirin
3 tablespoons ground flaxseeds
1 tablespoon ground wheat germ
1 teaspoon ketchup
1 teaspoon Worcestershire sauce
1 tablespoon canola oil
1Mince the onions into very fine pieces.
2In a second bowl, combine ground turkey, egg, minced onions, and the rest of the ingredients. Mix well by hand.
3Form small balls using a 1 tablespoon measuring spoon.
4In a pan, heat the oil and cook the meatballs on medium heat for 5 to 7 minutes or until they are dark golden. You can also check by poking a fork into the meatballs and checking the color of the juice.
5Serve with rice porridge.
dessertsSnacks and Treats
| Moroccan Date “Truffles” | 4 servings |
I love desserts emanating from the Middle East, like these “truffles” from Morocco. The sweets in this region are based on dried fruits, packed with vitamins, and contain very little artificial sugar. They are perfect for your little one.
2 cups pitted dates
½ cup ground walnuts
2 tablespoons water
1 teaspoon vanilla
2 tablespoons apple juice
1 tablespoon roasted sesame seeds
1 cup dried coconut
1Cut the dates in half (removing the pits if there are any remaining), and then dice them into small pieces. Put the pieces into a bowl and combine with walnuts, water, apple juice, and vanilla. Mix well.
2Make small, bite-sized balls.
3In a pan, dry roast the sesame seeds on low heat for about 3 to 4 minutes until they are golden.
4In a plate, combine coconut and sesame seeds; roll the balls in the mixture until well coated.
5Store truffles in an airtight container in the refrigerator for up to 7 days. This recipe makes about 2 dozen truffles.
| Rhubarb and Apple Crumble | 4 servings |
Rhubarb is a tart vegetable that is often considered and cooked as a fruit. It contains vitamins A and K, folate, calcium, magnesium, and potassium, and is a great way to introduce tart flavors to your child.
2 rhubarb stalks (red part only; be sure to remove the leaves)
2 apples
1 cup cut-up strawberries
3 tablespoons apple juice
1 teaspoon ground cinnamon
½ stick softened butter
1 cup old fashioned oats
½ cup oat flour
¼ cup brown sugar
1Preheat the oven to 375°F.
2Wash and cut the rhubarb into small pieces. Peel and core the apples, and cut them into similar pieces.
3Toss the fruit together with the apple juice and cinnamon. Pour mixture into a large baking dish (a round baking dish 8x2 inches, or a square dish 8x8x2 inches).
4In a bowl, mix the butter and brown sugar with a hand mixer until fluffy.
5Incorporate the oat flour, mixing for 2 to 3 minutes, then add the oats; the mix should become mealy in texture.
6Sprinkle this oat mixture on top of the apple and rhubarb mixture in the baking dish and bake for 30 to 40 minutes, or until the top of the oat crumble becomes golden.
7Let cool and serve.
| Almond No Butter Cookies | 20 to 25 cookies |
This is another recipe inspired by pastries from the Malgreb region of North Africa. There is practically no butter used in their pastries. There is also very little use of dairy or white sugar. The sweetness comes from the fruits, and the texture of the pastries is dry and crunchy because of the lack of butter.
FILLING:
1 cup ground almonds
¼ cup brown sugar
2 eggs
1 teaspoon almond extract
1 teaspoon ground cinnamon
COOKIE PASTRY:
2 cups whole wheat flour
1 teaspoon salt
2 tablespoons canola oil
1 cup water
1 teaspoon almond extract
¼ cup confectioner’s sugar for dusting
1Preheat the oven to 350°F.
2For the filling, mix all ingredients in a bowl and set aside.
3For the pastry, mix together the flour and salt. Make a well in the center and add the oil, water, and almond extract. Using your fingers, mix in the flour from the outer part of the bowl into the well to make a dough.
4Knead the dough for 10 minutes until soft.
5Transfer the dough onto a floured surface and roll it out until it is ⅛-inch thick. Using a knife, cut it into 20 to 25 squares.
6Take a half tablespoon of filling and roll it into a log shape with your hands. Repeat until all the fillings are shaped.
7Place one filling “log” on top of each piece of dough and wrap it, dabbing the edges with water. Press together the edges to seal. Place them on an oiled baking sheet and prick each with a fork.
8Bake for 20 minutes.
9Let cool on a rack or a plate and dust with confectioner’s sugar and serve.
| Roasted Apples, Raisins, and Kelp Compote |
2 to 4 servings |
You might ask yourself, kelp in a dessert? You will be surprised; seaweed is used in many dessert drinks and dishes in Southeast Asia, like Thailand and Vietnam. It gives a silky texture that is fun for your child to explore.
2 apples
¼ cup water
½ cup raisins
2 tablespoons hijiki kelp
1Preheat the oven to 375°F.
2Wash and wrap apples in foil. Roast them in the oven until they have softened completely, approximately 40 to 50 minutes.
3Meanwhile, soak the raisins and hijiki in the water. Toss them together, and then let them sit and soak in the liquid for about 10 minutes, hydrating the raisins and kelp.
4When the apples are done, take them out of the oven and peel them. Put the flesh into a food processor with the raisins, kelp, and the soaking liquid and puree until smooth.
5Serve cold or room temperature with yogurt or cottage cheese. 9 to 11 months: more texture, bolder taste 81
| Bulgur Spelt Apple and Fig Bread | 6 to 8 servings |
I love spelt flour. It gives a deeper, nuttier flavor than refined white flour and packs more nutrition into the recipe. I also love the rough texture of bulgur. For my son, bulgur is a difficult texture when I try to serve it to him as a salad or plain. But he loves it in this bread.
1 cup bulgur
¾ cup boiling water
1 cup whole wheat flour
1 cup spelt flour
1 tablespoon baking powder
1 teaspoon salt
¼ cup brown sugar
1 cup dried figs
1½ cups milk
2 eggs
1/3 cup applesauce
½ cup chopped walnuts
1Preheat oven to 350°F.
2In a bowl, mix together the bulgur and water and let it soak for 30 minutes. Fluff the grains with a fork and set them aside.
3Grease two small loaf pans (8x4x2½ inches) or one large loaf pan (9x5x3 inches) and dust it with flour.
4In a bowl, stir in both flours, baking powder, salt, and brown sugar.
5In another bowl, whisk together the milk, eggs, and applesauce until smooth. Stir in the figs, bulgur, and walnuts.
6Add to the dry ingredients.
7Pour into the greased pan and bake for 1 hour.
| Persimmon Compote | 4 servings as a snack or dessert |
Persimmon fruit is an Asian fruit that is cultivated in the fall. They are extremely high in phytonutrients and antioxidants, as well as vitamins A, C, B, and B6, folic acid, potassium, and manganese. In flavor and texture, there is nothing quite like it because it is both crunchy and slippery, and it tastes like an amalgam of prune, ripe plum, and mango. You can find it at most Whole Foods stores in the fall.
2 persimmons
¼ cup water
1 teaspoon ground flaxseeds
1Peel and cut the persimmons into small pieces. In a pot, combine persimmons and water and cook on medium heat until the fruit has completely softened, approximately 15 minutes.
2Remove from the heat. Sprinkle in flaxseeds and stir.
3Serve with yogurt, tofu, or cottage cheese.
| Whole Wheat Bread Pudding | 4 servings |
Bread puddings are a great way to make a warm baked dish without really baking—no flour, no mixing up the dough—just cut up leftover bread, stir in some extras, and pop it into the oven. In France, this is a dish I make almost every week for breakfast, using baguette crusts from our dinner the previous night that I don’t want to go to waste.
4 slices raisin cinnamon whole wheat bread, toasted
2 eggs
1 cup milk
½ cup cream
1 tablespoon almond extract
½ cup raisins
½ cup chopped walnuts
¼ cup honey
1 tablespoon dark brown sugar
2 tablespoons Greek yogurt per serving
1Preheat oven to 350°F.
2Break up the toast into small pieces.
3In a bowl, combine all of the ingredients except for the brown sugar and yogurt.
4Pour into a baking dish, and then sprinkle with the brown sugar.
5Bake for 55 to 60 minutes, until the custard has set and turned a golden caramel color.
6Serve warm with a dollop of whipped Greek yogurt.
| Peanut Butter and Jelly Bread Pudding | 4 servings |
The combination of peanut butter and jelly is a classic, and this bread pudding is a perfect way to bring those familiar flavors into a dessert.
4 slices toasted whole wheat bread
2 eggs
1 cup milk
½ cup cream
1 tablespoon vanilla extract
1 teaspoon ground hemp
¼ cup peanut butter
2 tablespoons brown sugar
1 tablespoon agave nectar
¼ cup lingonberry or black raspberry jam
2 tablespoons Greek yogurt per serving
1Preheat oven to 350°F.
2Break up the toast into small pieces. In a bowl, combine all of the ingredients except for the jam and yogurt.
3Pour into a baking dish, and then sprinkle with the jam.
4Bake for 55 to 60 minutes, until the custard has set and turned a golden caramel color.
5Serve warm with a dollop of whipped Greek yogurt.
| Quinoa Almond Pudding | 6 to 8 servings |
This is a delicious and healthy dessert featuring vitamin-packed quinoa. It is best served warm or at room temperature.
3 eggs
3 tablespoons brown sugar
¼ cup yogurt
1 cup applesauce
1 tablespoon almond extract
½ cup ground almonds
3 cups cooked quinoa
¼ cup raisins
1Preheat the oven to 375°F.
2Separate the egg whites from the egg yolks. In a bowl, mix the egg yolk with the brown sugar, yogurt, applesauce, almond extract, and ground almonds. Stir in the quinoa and mix well.
3In another bowl, beat the egg whites until they are fluffy.
4Gently fold the egg whites into the quinoa mixture.
5Pour into a baking dish (either a square 8x8x1½ inches, or a rectangular 11x7x2 inches) and bake for 45 to 55 minutes until it becomes golden.
| Banana Coconut Tapioca with Sesame Seeds | 4 servings |
Tapioca is a fantastic way to introduce a new and different texture to your child. It’s plump and bouncy, and has a gelatin-like feel, but it’s made of tapioca flour, which is very neutral and can be integrated into sweet or savory dishes. This is a very typical Vietnamese dessert that is not too sweet, but really hits the nice comfort-food spot.
1 banana
2 cups coconut milk
1 tablespoon brown sugar
¾ cup tapioca
2 tablespoons sesame seeds, roasted
1 tablespoon chia seeds
1Peel and cut the banana into small pieces.
2In a pan, add the coconut milk, brown sugar, banana, and tapioca and cook on medium heat for 10 to 15 minutes.
3When the tapioca turns pearl-like and plump, remove from the heat and let cool for 5 minutes.
4Sprinkle with sesame and chia seeds and serve.
| Crunchy Walnut Pinwheels | 6 to 8 servings |
This is a great snack that is easy to make with ready-made phyllo pastry sheets and keep for a week in an airtight container.
3 tablespoons olive oil
¼ cup finely ground walnuts
¼ cup old fashioned rolled oats
1 teaspoon cinnamon
5 tablespoons agave nectar
3 tablespoons water
6 sheets of phyllo pastry
2 tablespoons honey
1Preheat the oven to 375°F.
2Put the olive oil in a small bowl and have ready a pastry brush or a small spoon. In a bowl, mix together the walnuts, oats, cinnamon, agave nectar, and water.
3Lay out one phyllo pastry sheet on a clean surface and brush it with a bit of olive oil. Repeat with two more sheets, layering one on top of the other. Then spread the third sheet with the walnut and cinnamon mixture. Cover with another layer, and brush it with oil. Repeat with the two last layers, and then roll the entire pastry like a jelly roll, rolling from the long side to the other side.
4Brush the entire pastry with oil, and place it on a greased baking pan. Bake for 20 to 30 minutes; take it out of the oven and immediately drizzle with honey.
5Let the roll cool for 10 minutes and cut it into ¼-inch slices.
6Serve by itself or with a dollop of yogurt. Makes 10 to 12 pinwheels
| Coconut Mango Millet Bake | 6 to 8 servings |
This dish is crumbly and dry in texture, and while some kids may love it, others may prefer something with added moisture. You can always add a cup of apple juice to the recipe, before or after baking for added moisture, and you can also always add in yogurt as a topping as you serve it.
4 cups milk
1 cup millet
1 cup shredded coconut
2 cups frozen mango
1 cup chopped dried mango
1 tablespoon vanilla extract
¼ cup agave nectar
1 cup mango juice
1 tablespoon brown sugar
1Preheat the oven to 375°F.
2In a pan, heat the milk until warm, approximately 3 to 4 minutes.
3Add the next six ingredients and stir to combine.
4Pour into a greased baking dish (a square pan 8x8x2 inches, or a rectangular pan 11x7x2 inches) and bake for 1 hour.
5In a bowl, mix together the mango juice and brown sugar. Pour over the pudding just after taking it out of the oven.
6Serve warm or at room temperature.
| Barley Pudding with Banana, Apricots, and Cashews |
6 to 8 servings |
Barley has a pearly texture and a nutty flavor that combines well with fruits. This is really as simple as you can have it—mix everything together and bake for an hour. You can add other kinds of fruits, dry or fresh, and, for special treats, add in some white or chocolate chips.
2 cups cooked barley
2 cups yogurt
½ cup chopped apricots
1 banana, mashed
¼ cup cashews
2 eggs
1 to 2 tablespoons yogurt per serving
1Preheat the oven to 375°F.
2In a bowl, mix together all of the ingredients.
3Pour into a greased baking dish (a square pan 8x8x2 inches, or a rectangular pan 11x7x2 inches) and bake for 1 hour.
4Serve with a dollop of yogurt.
| Chocolate Sesame Cupcakes | 6 to 8 servings |
These cupcakes have ground sesame, which give them a dense texture and a nutty consistency. If your child is allergic to sesame, you can replace the sesame with ground almonds or ground wheat germ.
¾ cup cocoa powder
1 cup whole wheat flour
½ cup ground sesame (or ground walnuts)
2 tablespoons ground flaxseeds
1½ teaspoons baking soda
1 teaspoon baking powder
1 teaspoon salt
2 eggs
¾ cup warm water
¾ cup buttermilk
3 tablespoons canola oil
1½ cups brown sugar
1 teaspoon vanilla extract
1 tablespoon white sesame for decoration
1Preheat oven to 375°F.
2Prepare muffin tray with cupcake liners.
3Sift together the cocoa powder, flour, flaxseeds, sesame, baking soda, baking powder, and salt.
4In another bowl, mix together the eggs, warm water, buttermilk, oil, brown sugar, and vanilla until well blended and smooth.
5Slowly add the flour mixture into the egg mixture and mix well.
6Fill each muffin cup ⅔ full with the batter, then sprinkle each with a bit of sesame.
7Bake for 20 to 25 minutes, and let cool.
* Lucie Packard Children’s Hospital at Stanford (www.lpch.org).