This granola is both gluten free and vegan. Keep it in the fridge for up to 2 weeks.  It is very quick and easy to make. Enjoy!

Adapted from the Beard and Bonnet

3/4 cup  Quinoa, uncooked

1/2 cup  Almonds, slivered

1/2 cup Cashews, whole

1/4 cup Flax Seeds

1/4 cup Rice Syrup

2 Tbsp Coconut oil

1 tsp Vanilla

2 tsp Cinnamon

1/2 tsp Nutmeg

1/2 tsp Salt

1/3 cup Crystallized Ginger, chopped

1/3 cup Dried Cranberries

1. Rinse quinoa to remove bitterness

2. Preheat oven to 350F

3. Mix quinoa, almonds, cashews and flax seeds

4. Heat rice syrup in microwave for 20 seconds or on the stove at medium heat until warm

5. Add coconut oil, vanilla, cinnamon, nutmeg and salt to rice syrup

6. Add dry ingredients to wet ingredients and mix

7. Spread quinoa mixture over parchment lined baking sheet

8. Bake for 10 minutes, stir. Bake for 5 minutes add ginger and cranberries. Bake for another 5 minutes for a total baking time of 20 minutes or until golden brown.

9. Cool on baking sheet. once cool break larger pieces up into smaller clusters.

Stuck in a rut with breakfast ideas? Contact Jill, Nurture The Future's Registered Dietitian at [email protected]

This is a very confusing topic. Many of our health care providers, trying to have us as parents do the best for our children, are pushing us to feed them as much meat as possible. This is because they want to make sure that your baby is getting enough iron.

Iron is very important, especially after the first 6 months of a breastfed baby’s life. By this time their iron stores will start to become depleted and will need replenishing through the food that you feed them. If your baby is on an iron-fortified formula you should still be sure that you introduce iron rich foods, even if your child remains on the formula.

The main problem that I have seen with meat is one of food safety. Not only is it a question of what types of meat to give to your little one (organic or not and so forth) but also of safely eating it (chewing and swallowing without choking). Meat is tough and can be hard to chew, especially when you don’t have many teeth!

Deciding when to introduce meat to your child means that many factors must be considered. Does your child have multiple teeth? Does your child chew effectively? Does your child swallow effectively? I would suggest somewhere in between 9 to 12 months but this is a general guideline and must be tailored to fit your child. I would always suggest getting specific help for your child from a Registered Dietitian. Even when your child has their molars chewing the most tender and moist meat can still be difficult.

Another difficult decision that must be made is what types of meat to offer. I would not suggest giving your child any liver. Although it is a good source of iron it is also full of toxins. In descending order by iron content, consider beef, turkey, lamb, chicken and then pork. Fish is another great food for your baby. If there is a history of allergies in your family I would get more specific recommendations from a Registered Dietitian.

To prepare meat for you baby cook it using moist heat until it is very tender. It is important to cut the meat into very small pieces. Cut the meat across the grain and add additional water to the meat. Another way to introduce meat is by offering it in a casserole, just be sure you baby has had all of the other ingredients in the dish. You could also try a meatloaf or beef patty as long as the meat is well cooked and moist.

1-2 tablespoons is a serving of meat for your baby until about 3 years. I would aim to feed your child 2 servings of protein (not necessarily meat) everyday.

The subject of organic foods is a personal one, however I would recommend you buy your child organic meat. Organic meat is more expensive and I understand that for some people it is not an option. The amount of meat that is a serving for your child is very little therefore, any organic meat you buy for your child will go further. I would not recommend buying canned ‘baby food’ meat for your child. Organic or not I do not recommend buying ‘baby food’.

All the above information is general. For specific advice pertaining to your child, please consult a Registered Dietitian.

For more information on nutrition contact Jill, Nurture The Future’s Registered Dietitian at [email protected]

2 Medium Red Potatoes, cubed

1 Yam, cubed

1/2 cup Broccoli, cut into florets

1/2 cup Cauliflower, cut into florets

1 Bell pepper, chopped

1 Carrot, chopped

2 Garlic cloves, minced

225g Tempeh, cubed or 1 cup chickpeas

1 Tbsp Braggs or Wheat-free Tamari

1 tsp Chili powder, cumin, fine black pepper

1. Boil potatoes and yams until slightly soft
2. In a frying pan heat oil over medium-low heat. Add potatoes, yams and tempeh (or chickpeas) and fry until
    browned
3. Add the rest of the veggies, and continue to fry until desired tenderness is reached
4. Add sauce and spices and serve.

*This dish works well hot or cold and is great for breakfast, lunch and dinner


Interested in more ideas of how to eat vegetables for breakfast? Contact Jill, Nurture The Future's Registered Dietitian at [email protected] 

• Eat together with your child and as a family for both meals and snacks. Make an effort to model appropriate eating behaviours and table manners.
• Be a role model. As parents we want to encourage and promote life-long habits of healthy eating for our families.
• Involve your children. Include your children in the shopping, planning and cooking. Give them a choice between two healthy snacks and let them choose. Even planting a garden together and watching food grow and then harvesting it can get your child involved.
• Variety is important! Always eating different foods is an easy way to make sure the child is getting a variety of nutrients.
• Encourage your child to eat new foods. Unfamiliar foods are often rejected the first few times. Always try a different food at least 15-20 times.
• It is important to promote and support and nurture your child’s sense of taste, acceptance and pleasure of foods.
• Don’t use dessert as a reward.
• Avoid pressure of any kind (including positive pressure). Remember that pressuring can seem like you are just being a good parent.

For more information about nutrition for babies and children contact Jill, Nurture The Future's Registered Dietitian at [email protected]