I do a lot of grocery store tours for all ages, but when I have a group of kids I like to show them different fruits and vegetables they may have never eaten. Kale has been the trendy green for quite some time now, but I do make a point of showing it to the kids. When I ask what it is, I often am told it is broccoli. I go on to give this recipe for how to try kale chips and I find that this is a way that kids enjoy eating kale. Kids often enjoy helping make these too- they can tear the kale into pieces and sprinkle whichever spices they choose on it.

1 bunch   Kale
1 Tbsp     Olive oil or coconut oil
1 tsp        Garlic powder, cumin, chili powder, black pepper, curry powder (you can use all or some of these and spice                   according to your tastes)
1/4 tsp     Herbamare salt

1. Preheat oven to 300F
2. Thoroughly wash and dry the kale, remove the stem, and tear into bite-sized pieces
3. Toss with oil and place in a single layer on a cookie sheet
4. Sprinkle with spices
5. Bake for about 10 minutes or until golden but not black (you want them to be crispy but not burnt)

*oven temperature and cooking time may vary depending on your oven.

Interested in learning more about involving your kids in the kitchen? Contact Jill, Nurture The Future's Registered Dietitian at nf.nutrition@gmail.com 

Learning how to divide up our dish can help us eat healthier and teach our kids about balance and the importance of eating different types of food. Most of the time, especially if you eat out, your plate is filled by grain and protein foods and very little vegetables. Balancing your plate is not only good for you, but it is also a great way to be a role models for your kids. How do the suggestions below compare to how you usually divide your dish?

I find that people either love or hate squash. When I bring up squash with clients it’s quite comical watching people’s faces and their responses. As a child I used to sneak squash onto my Mom’s plate when she wasn’t looking or feed it to the dog. Now, however, as an adult I am learning to love squash in many different forms.

I really encourage parents to remain neutral to any foods that they are offering to their babies. Butternut squash is no exception, and I encourage parents to not bring their bias to this food. I also find that babies, who are typically unbiased, tend to love squash.

We used roasted squash when feeding the baby. I find that squash often lives up to its name. Babies love squashing it and feeling it in their hands and fingers. This is a good thing because it is all part of the learning process for them. I can’t say it enough; the process of babies learning to eat is messy, and that’s okay. Just let them do what they will with the food that’s presented to them. You may even get a chuckle out of it later when you find dried food on the wall from months earlier. Washing walls was not a common occurrence for me until I had kids who were eating solid food!

It’s a good idea to present squash in different forms. For example, cubes and “French fry” sticks work well. If you are using it on pasta, as a pureed soup or baked into something don’t try to “hide” it from your baby or anyone else in the family. I think it’s always important to talk about what you are having for dinner so that every family member is in the know. Read more about hiding vegetables here.

Butternut squash is a great source of fibre and vitamins A and C, magnesium, and potassium (to name a few). Serving the squash with high iron foods will help your baby absorb the iron.

Wondering how to feed your baby without subjecting them to your bias? Contact Jill, Nurture The Future’s Registered Dietitian at nf.nutrition@gmail.com

For those who don't usually like zucchini give this recipe a try. Great by itself, wrapped in a tortilla, on the cheese-less tortilla pizza, in tacos or fajitas.

1 Zucchini, diced
1 Tomato, diced
1 Can Corn (drained)
1/2 Bell Pepper, diced (use any colour)
3 Garlic cloves, finely diced
3 Tbsp Onion, finely diced
1 Tsp Cumin powder
1 Tsp Chili powder
1 Tsp Salt (herbamare)
2 Tsp Olive oil

1. Cook garlic and onion on low heat in a medium pot for about 2 minutes
2. Add tomato, bell pepper, corn, chili powder, cumin and salt
3. Add zucchini and place lid on pot.
4. Turn off heat and let sit for 15 minutes.