When it comes to feeding your one-year-old, it’s important to offer a variety of healthy and nutrient-dense foods to support their growth and development. Here are five healthy recipes that are packed with essential vitamins and minerals.
Sweet Potato Pancakes:
Sweet potatoes are a great source of vitamin A and potassium, which are important for eye health and maintaining a healthy blood pressure. To make sweet potato pancakes, you’ll need:
Ingredients:
- 1 medium sweet potato, peeled and grated
- 2 eggs
- 1/4 cup whole wheat flour
- 1/4 tsp baking powder
- 1/4 tsp cinnamon
- 1 tbsp butter or coconut oil for cooking
Instructions:
- Combine all ingredients except the butter or coconut oil in a bowl and mix well.
- Heat a skillet over medium heat and add the butter or coconut oil.
- Scoop the batter into the skillet to form pancakes and cook for 2-3 minutes on each side, or until golden brown.
Quinoa and Vegetable Stir-Fry
Quinoa is a complete protein, meaning it contains all nine essential amino acids. It’s also rich in fiber and minerals like iron and magnesium. To make a quinoa and vegetable stir-fry, you’ll need:
Ingredients:
- 1 cup cooked quinoa
- 1/2 cup chopped mixed vegetables (such as broccoli, carrots, and bell peppers)
- 1 tbsp olive oil
- 1 garlic clove, minced
- 1 tbsp soy sauce
Instructions:
- Heat the olive oil in a skillet over medium heat and add the minced garlic.
- Add the chopped vegetables to the skillet and cook for 3-4 minutes, or until they start to soften.
- Add the cooked quinoa to the skillet and stir well to combine.
- Drizzle the soy sauce over the stir-fry and cook for an additional 1-2 minutes.
Oats mixed with Carrots and Beetroot Puree:
Oats are a great source of fiber, and when combined with nutrient-dense vegetables like carrots and beets, they make for a super healthy meal. To make oats mixed with carrots and beetroot puree, you’ll need:
Ingredients:
- 1 cup rolled oats
- 1 cup water
- 1/2 cup carrot puree
- 1/2 cup beetroot puree
- 1 tbsp coconut oil
Instructions:
- Combine the rolled oats and water in a saucepan and cook over medium heat for 5-7 minutes, or until the oats have absorbed the water and become soft.
- Stir in the carrot and beetroot puree and cook for an additional 1-2 minutes.
- Drizzle the coconut oil over the oats and puree mixture and stir well to combine.
Chicken and Vegetable Soup:
Chicken is a great source of protein and when combined with nutrient-dense vegetables, it makes for a nutritious and filling meal. To make chicken and vegetable soup, you’ll need:
Ingredients:
- 2 cups chicken broth
- 1/2 cup chopped mixed vegetables (such as carrots, celery, and onions)
- 1/2 cup shredded cooked chicken
- 1 tbsp olive oil
Instructions:
- Heat the olive oil in a saucepan over medium heat.
- Add the chopped vegetables to the saucepan and cook for 3-4 minutes, or until they start to soften.
- Add the chicken broth and shredded chicken to the saucepan and bring to a boil.
- Reduce the heat to low and let the soup
- simmer for 10-15 minutes, or until the vegetables are tender.
Mixed Fruit and Vegetable Puree:
A mixed fruit and vegetable puree is a great way to ensure your one-year-old is getting a variety of nutrients. To make a mixed fruit and vegetable puree, you’ll need:
Ingredients:
- 1 cup mixed fruits (such as apples, bananas, and berries)
- 1 cup mixed vegetables (such as sweet potatoes, carrots, and spinach)
- 1/2 cup water
Instructions:
- Combine the mixed fruits, mixed vegetables, and water in a blender.
- Blend until smooth and creamy.
- Serve immediately or store in an airtight container in the fridge for up to three days.
Overall, these five recipes are packed with essential vitamins and minerals to support your one-year-old’s growth and development. Incorporate them into your little one’s meal plan to ensure they’re getting all the nutrients they need.