"Superfood" might sound like some catchy word you throw out at a food and wine event or after thumbing through one of Martha Stewart's latest masterpieces, but in all actuality, it's a necessity that needs to be on every parent's shopping list. Foods rich in nutrients are thought to have amazing health benefits and deserve a spot on everyone's plate — including your little ones'.
Shazi Visram, a mom and the CEO of the Happy Family organic baby food company, worked with fellow mom and professional chef Cricket Azima to create an arsenal of yummy and easy recipes that use nutrient-rich superfoods for parents of babies and toddlers. Shazi's cookbook, The Happy Family Organic Superfoods Cookbook for Baby & Toddler, is packed with delicious and totally nutritious recipe ideas for cooking enthusiasts and the oven-challenged alike — and we're happy to share 11 of them with you!
More from CafeMom: 6 Superfood Brain-Building Snacks for Kids
Click through for easy and delicious-looking ideas to get you started on your healthy culinary adventure.
Baked Rice Balls With Salmon & Peas -- for Ages 12 Months & Up
Ingredients
- 1/4 lb wild salmon fillet
- 1 cup cooked brown rice
- 1 cup frozen peas, defrosted
- 1/4 cup grated Parmesan cheese
- 2 large eggs, beaten
- 1-1/2 teaspoons dried dill
- Pinch of salt (optional)
Directions
1.) Preheat oven to 350 degrees F. Place the salmon, skin side down, in a baking dish. Bake until opaque throughout, about 15 minutes. Let cool. Remove the skin and discard. Using a fork, flake the salmon into small pieces, discarding any pin bones. Transfer the salmon to a bowl. Add the rice, peas, cheese, eggs, dill, and salt, if using, and stir until combined.
2.) Line a baking sheet with parchment paper. Form about 1/3 cup of the salmon mixture into the 1-1/2 inch ball and place it on the prepared baking sheet. Repeat with the remaining salmon mixture to form 8-10 balls. Loosely cover the balls with aluminum foil and bake until the balls are slightly firm but still gooey, 18-20 minutes. Let cool slightly and serve warm. Store in an airtight container in the refrigerator for up to two days, or freeze for up to one month. Reheat before serving.
Baked Apples With Cheddar Cheese & Pumpkin Seeds -- for Ages 12 Months & Up
Ingredients
- 2 large red apples, halved and cored
- 2 tablespoons maple syrup, agave syrup, or brown sugar
- 1/8 teaspoon ground cinnamon
- 1/2 cup shredded Cheddar cheese
- 2 tablespoons raw pumpkin seeds
Directions
1.) Preheat the oven to 350 degrees F. Lightly grease a 9-by-13-inch baking dish.
2.) Place the apple halves, cut side up, in the prepared baking dish. Drizzle or sprinkle the sweetener over the apples, dividing it evenly, then sprinkle with the cinnamon. Top each apple half with two tablespoons cheddar cheese and sprinkle with 1-1/2 teaspoons pumpkin seeds.
3.) Cover the dish with aluminum foil and bake until the apples are tender, about 35 minutes. Remove the foil and let cool, then serve. Store in an airtight container in the refrigerator for up to two days.
Carrot, Peach, Avocado & Flaxseed Puree -- for Ages 6 Months & Up
Ingredients
- 2 carrots, peeled and chopped (about 1 cup)
- 1 fresh peach, skin on, pitted, and chopped, or 1 cup frozen sliced peaches, defrosted
- 1 avocado, halved, pitted, and peeled
- 1 teaspoon ground flaxseeds
- 1/4 teaspoon ground ginger
Directions
1.) Fill a pot with two inches of water and bring to a boil over high heat. Distribute carrots in a steamer basket and place in the pot. Cover and steam until tender, 8-10 minutes. Remove the steamer basket from the pot and let the carrots cool.
2.) In a food processor or blender, combine the carrots, peach, avocado, flaxseeds, and ginger. Puree until smooth or until the desired consistency is achieved.
3.) Serve immediately. To store, refrigerate in an airtight container for up to two days, or freeze in individual portions for up to three months.
More from CafeMom: 16 Baby Food-Making Tools You Already Have in Your Kitchen
Mini Vegetables Stuffed With Yogurt, Farro & Raisins -- for Ages 12 Months & Up
Ingredients
- 1 pint cherry tomatoes, 24 baby bell peppers, or 2 English cucumbers
- 1 cup cooked and cooled whole-grain farro
- 1/2 cup plain Greek yogurt
- 1/4 cup raisins
- 1/4 cup chopped unsulfured dried apricots
- 1/4 teaspoon dried dill
- 1/4 teaspoon dried oregano
Directions
1.) Use a melon baller or baby spoon to hollow out the vegetables. If using cherry tomatoes or baby bell peppers, cut off the tops and carefully scoop out the interiors. If using cucumbers, cut each one crosswise into 1-1/2-inch pieces and carefully scoop out the center portion, leaving the bottom to form a cup.
2.) In a bowl, mix the farro, yogurt, raisins, apricots, dill, and oregano. Spoon the mixture into the vegetables and serve. Store in an airtight container in the refrigerator for up to three days.
Grilled Nut Butter & Berry Sandwiches With Chia -- for Ages 12 Months & Up
Ingredients
- 1/2 cup hulled and diced strawberries
- 1/2 cup blueberries
- 1/2 cup halved raspberries
- 2 tablespoons chia seeds
- 4 slices whole-wheat bread
- 1/4 cup nut butter of choice
- 1 cup vanilla Greek yogurt
Directions
1.) In a bowl, combine the strawberries, blueberries, raspberries, and chia seeds. Using the back of a wooden spoon or a potato masher, mash the berries until they are juicy and well combined.
2.) Lay out the bread slices on a clean, flat surface. Divide the berry mixture between two of the slices and spread to cover the entire surface. Spread half of the nut butter onto each of the remaining two bread slices. Invert the slices onto the berry-covered slices to form two sandwiches.
3.) Lightly spray a large frying pan with nonstick cooking spray and place over medium heat. Toast the sandwiches, turning once, until golden brown on both sides, about six minutes total. Transfer the sandwiches to a cutting board and let cool slightly.
4.) Cut each sandwich into quarters and serve with the vanilla yogurt for dipping.
Sweet Potato & Raisin Pancake -- for Ages 12 Months & Up
Ingredients
- 1 lb sweet potatoes, peeled and shredded (about 4 cups)
- 3/4 cup raisins
- 1/2 cup whole-wheat flour
- 2 large eggs, lightly beaten
- 1/2 teaspoon ground cinnamon
- Pinch of salt
- Pinch of sugar
- 1/2 cup applesauce or plain whole-milk Greek yogurt (optional)
Directions
1.) Preheat the oven to 400 degrees F. Lightly grease a baking sheet.
2.) Wrap the shredded sweet potatoes in a clean kitchen towel and squeeze out the excess water.
3.) In a large bowl, combine the sweet potatoes, raisins, flour, eggs, cinnamon, salt, and sugar and stir until well mixed.
4.) Form the sweet potato mixture into eight pancakes, each about 3-1/2 inches in diameter. Place the pancakes on a prepared baking sheet and bake, turning once halfway through baking, until golden and crisp, about 20 minutes total. Serve warm with applesauce on the side for dipping, if using. Store in an airtight container in the refrigerator for up to three days, or freeze for up to two months.
More from CafeMom: How to Make Pancakes in Fun Shapes Your Kids Will Love
Clementine, Carrot & Raisin Lettuce Boats -- for Ages 12 Months & Up
Ingredients
- 1/2 cup unsweetened almond butter
- 4 large romaine lettuce leaves
- 2 large carrots, peeled and shredded (about 1 cup)
- 4 clementines, peeled and sectioned
- 1/4 cup raisins
Directions
1.) Spread two tablespoons of almond butter in the center of each romaine leaf. Evenly distribute the carrots among the leaves, sprinkling the shreds over the almond butter. Divide the clementine sections among the leaves, placing them in a line on the shredded carrots.
2.) Sprinkle each leaf with one tablespoon raisins and serve.
Strawberry-Beet Pudding With Coconuts & Chia -- for Ages 12 Months & Up
Ingredients
- 1/2 cup short-grain brown rice
- 1/2 can (7-oz.) light unsweetened coconut milk
- 1/2 teaspoon vanilla extract
- 1/2 cup hulled and diced strawberries
- 1/2 cup cooked, peeled, and diced beets
- 1 tablespoon chia seeds
- Maple syrup or agave syrup for serving (optional)
- Unsweetened dried shredded coconut for serving (optional)
Directions
1.) In a saucepan over medium heat, combine the rice, coconut milk, vanilla, and 1/4 cup water and bring to a boil. Reduce the heat to low, cover, and simmer until thickened, creamy, and the rice is tender, about 30 minutes. Stir in the strawberries, beets, chia seeds, and 1/2 cup water. Cover and cook until slightly thickened, 8-10 minutes longer. Remove the pan from the heat and let cool slightly.
2.) Ladle the pudding into serving bowls. If desired, garnish with a drizzle of maple syrup and shredded coconut and serve warm. Store leftovers in an airtight container in the refrigerator for up to two days.
Quinoa With Chicken & Mixed Vegetables -- for Ages 12 Months & Up
Ingredients
- 1/2 lb boneless, skinless chicken breast
- Salt and pepper
- 1 cup cooked quinoa
- 1 large carrot, peeled and shredded (about 1/2 cup)
- 1/2 cup diced red bell pepper
- 1/2 cup frozen peas, defrosted
- 1/2 cup canned chickpeas, rinsed and drained
- 1/4 cup raisins
- 1/4 cup chopped fresh mint leaves
- 2 tablespoons olive oil
- Juice of 1 lemon
Directions
1.) Preheat the oven to 375 degrees F. Lightly grease a small baking dish. Place the chicken breast in the prepared baking dish and season with salt and pepper. Cover the dish with aluminum foil and bake the chicken until opaque throughout or until an instant-read thermometer inserted into the thickest part of the breast registers 165 degrees F, about 30 minutes. Set aside until cool enough to handle, then shred into pieces. Transfer to a bowl.
2.) Add the quinoa, carrot, bell pepper, peas, chickpeas, raisins, and mint to the bowl. Toss until well mixed. Stir in the olive oil and lemon juice. Season to taste with salt and pepper. Serve at room temperature. Store leftovers in an airtight container in the refrigerator for up to three days, or freeze for up to three months.
More from CafeMom: 5 Mom Hacks for Getting Picky Eaters to Try Healthy Foods
Mixed Melon, Turkey & Cheese Kebabs -- for Ages 12 Months & Up
Ingredients
- 1-3/4-inch-thick slice of turkey deli meat, diced
- 1/2 cup (about 3-oz.) cubed Cheedar cheese
- 1/2 cup diced cantaloupe
- 1/2 cup diced honeydew
- 1/2 cup diced seedless watermelon
Directions
1.) Carefully thread the turkey, cheese, cantaloupe, honeydew, and watermelon onto four wooden skewers, alternating the ingredients and dividing them evenly.
2.) Serve at once. Store in an airtight container in the refrigerator for up to one day.
Sunflower Seed Butter, Banana, Flaxseed & Maple Wraps -- for Ages 12 Months & Up
Ingredients
- 2 whole-wheat tortillas
- 1/4 cup sunflower seed butter
- 2 ripe bananas, peeled and sliced
- 1 tablespoon ground flaxseeds
- 1 tablespoon maple syrup
Directions
1.) Place the tortillas on a clean, flat surface. Spread two tablespoons sunflower seed butter over one-half of each tortilla. Place half of the banana slices in an even layer on top of the seed butter. Sprinkle each with half of the flaxseeds and drizzle with half of the maple syrup. Fold the bare side of each tortilla over the covered half to form half-moons.
2.) In a large frying pan over medium heat, toast the filled tortillas, turning once, until they begin to puff and turn golden on both sides, about five minutes total. Transfer the tortillas to a cutting board and let cool slightly. Cut each tortilla into four triangles and serve warm.
