This can at times prove her a challenge because most green vegetables have strong flavors that a baby will not like. However, broccoli and peas are some of the most wholesome foods that people should not consider as undesirable. The βBroccoli and Pea Smashβ is suitable to be given to children between the ages of 6 months to 2 years as it offers vitamins, minerals, fiber that help build the bodyβs tissues, assists in early brain development of the child and overall growth. This is the simplest of the recipes and ideal for use in preparing the child for the green vegetables experience.
Health Benefits of Ingredients
Broccoli:
Afforded with vitamin C and K, folate, and fiber, broccoli is good for boosting the immune system, supporting the bone health and digestion. Among them there is the presence of antioxidants necessary to fight free radicals.
Peas:
Peas are loaded with vitamin A, C, and K and are rich in fiber and protein, and beneficial for the eyes, the immune system and growth. They are also rich sources of iron that is important for development of blood cells among individuals.
Butter or Olive Oil:
Is rich in fatty acids which are important in the development of the brain and the overall body growth. It also contributes to the ability to raise the levels of fat soluble vitamins.
Garlic Powder:
That is, include components that tend to facilitate the development of antibodies and are valuable as anti-inflammatory agents.
Mint or Parsley:
These herbs are healthy because of their vitamins, antioxidants that can enhance the digestion process and give an extra flavor to the food.
For Healthy information you may visit Fit 4 You Section
Deliciously Nutritious Broccoli and Pea Smash
Dish's Overall Value
One of the yummy dishes that can be prepared for the kid is the βBroccoli and Pea Smash. β It consists of the goodness of both broccoli and peas with the benefit of supporting growth, cognisance as well as a healthy intestine. This recipe covers simple procedures and can be made with diverse modifications depending on the kidβs preferred tastes, so itβs ideal for the kidβs diet.
Β Aids to Begin New Food in Children
- Start Slow: Feed your child one new food at a time in order to spot an allergy.
- Mix with Favorites: Introduce new foods with familiar ones in order to make it easier for the child to adjust.
- Make it Fun: In order to make the portion more palatable use colorful plates / and use fun shapes too.
- Lead by Example: Offer your child foods that you also eat so that they can copy you by taking the foods that you take.
- Stay Positive: DO NOT give up easily, when your child first turns down the food, encourage him or her to take another try.
Ingredients
Instructions
-
Preparing the Vegetables
Rinse the broccoli florets in warm water and if possible use the vegetable washer. In case new peas are to be used, they should also be washed. Frozen peas should be used here and do not have to be thawed before the use.
-
Cooking the Vegetables
In a small saucepan filled with water, bring that water to boil. Stir in the broccoli and peas- should be cooked through, about 5-7 minutes. Make particular that the vegetables have reached the status that they require to be mashed.
-
Draining:
Sieve and discard the water used in the cooking of the broccoli and peas and then place them into another bowl.
-
Mashing the Vegetables
With a fork or potato masher flatten the broccoli and peas until they are as soft as you wish them to be. In case you have a little younger baby you might want to make it very smooth, you could use a food processor.
-
Adding Butter or Olive Oil:
To this mixture, one teaspoon of unsalted butter or olive oil needs to be added. This not only improves the taste but puts healthy fats that are essential in the growth of the brain into the meal also.
-
Seasoning
In the case of children over one year one can add a pinch of garlic powder to the mixture for enhanced flavor. One can also include freshly chopped fine mint or parsley to spice it up a little more and at the same offer nutritional value.
-
Mixing
Final step prepare the smash, this is done by beating all the ingredients together until smooth and creamy.
-
Serving
It is recommended that the smash should be served when it has cooled to a safe temperature. It is best served fresh, or store it in an airtight container and refrigerate up to 48 hours.
This can be attributed to the actual cooking time and preparing time of the food commodities.
Note: Preparation Time: Chapters 4, 5, 6 and 7 will each require 5 minutes.
Β Β Β Β Β Β Cooking Time: Seven minutes
Nutrition Facts
- Amount Per Serving
- Calories 50kcal
- % Daily Value *
- Total Fat 0.2g1%
- Potassium 200mg6%
- Total Carbohydrate 13g5%
- Dietary Fiber 5g20%
- Sugars 8g
- Vitamin A 100 IU
- Vitamin C 10 mg
- Calcium 2 mg
- Iron 2 mg
* Percent Daily Values are based on a 2,000 calorie diet. Your daily value may be higher or lower depending on your calorie needs.
Note
Β Substitution of Ingredients to Boost the Taste
- Butter: Substitute with coconut oil or ghee to get a different taste and texture of your dish.
- Olive Oil: Replace with avocado oil or flaxseed oil to change the oils used for some other type of healthy fat.
- Garlic Powder: In its place use a pinch of onion powder or very finely minced fresh garlic (for kids over 1 year).
- Mint: Replace it with basil or dill in case you are craving for an herby taste.
- Parsley: Replace with cilantro or chives if you mean to boost the nutrient density and improve the taste.
Β Alternative Ingredient Suggestions
- Zucchini: Aids in flavor and contains more vitamin and minerals, and is quite laxitive.
- Spinach: This variety offers more iron and folate, adding more value to the food offered.
- Sweet Potato: Is used to give a creamy feel and is good source of vitamins A and C.
- Green Beans: The next green vegetable that goes well with the different flavors and comes with even more fiber.
Frequently Asked Questions
Yes it can be frozen but in small portions and this can be done in ice cube trays. After freezing, pour the cubes into a freezer bag and they could be stored for a period not exceeding 3 months.
Actually, you can replace the butter completely with olive oil or with any other vegetable oil of your choice.
Yes, you can incorporate other soft vegetables such as zucchinis or spinach to enhance on the nutrient value.
Generally, yes. By the way, broccoli and peas are neutral in terms of how they affect the stomach. However, you should keep your child under observation for some reactions.
This smash can be administered as often as desired or preferably on a daily basis or in every few days at most depending on the formula fed on by the animal.
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