Tag Archives: Iron

Super Banana & Blueberry Quinoa Muffins

This is a really easy little recipe I found on the Wholesome Baby Food blog, just tweaked. It is full of ‘super foods’ Quinoa and blueberries, great for the family if you’re looking for a sugar free treat. I usually give them to Raff as a snack or serve them with yoghurt for breakfast. They freeze extremely well.

The main benefit of these little gems is the Quinoa (pronounced ‘Keen-Wah’); it’s a great little seed that comes in many forms. I have been using the whole seeds and flakes. This ‘super food’ is packed with protein, and also a great source of iron and fibre. As a family we use the whole seeds within omelettes and salads. For Rafaela we use them with mashed vegetables, stews and fruit for breakfast. It is also great to freeze and grab when heading out the door to beef up the pre-made pouches. This is what I call Raff’s fast food.

Shopping tip: It is readily available is supermarkets, you can find whole seeds, flakes and flours in the Coles health food isle. I bought a 1 kg bag of whole seeds from Costco for $11.99. Bargain!

The recipe below uses quinoa flakes, which is also great for porridge.IMG_1227

Banana & Blueberry Quinoa Muffins

This recipe makes 24 Mini Muffins

Ingredients

2 mashed Bananas

¾ cup of Blueberries (I generally use frozen berries, let them thaw slightly)

1 cup Quinoa (Flakes or Flour)

1 tsp. of Cinnamon Powder

2 Eggs*

1/2 tsp. of Baking Powder

¼ cup of Maple Syrup

2 tsp. of Vanilla bean paste.

Smallest pinch of salt

Method:

Pre heat a fan forced oven to 180 degrees

Mix together all the wet ingredients in a bowl, until well combined.  Add dry ingredient to the bowl and mix well.

Lightly spray a non-stick mini muffin pan with some Coconut Oil cooking spray or canola oil spray.

Spoon the batter into the pan and cook for 10-15min, or until they are golden brown.

*Check out my previous post on Egg substitutes

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Simple Beef Casserole

I thought I would follow-up with something I actually thought to take a photo of, yummy beef casserole. I will start taking more photos as we cook, would you believe in 10 months I’ve taken 1,238 pictures of just Rafaela!

We started introducing red meat into the diet at the 10 month mark, and we celebrated with this hearty stew! Red meat is a great source of Iron, which is an important dietary mineral. It is essential in providing energy for daily life and is also vital for brain development.

I don’t really cook many casseroles; I came from a household that cooked curries instead. But the smell of this was just divine. It took me back to the day I ate goulash for breakfast, lunch and dinner en-route to Switzerland. It’s the perfect dish for the colder months and I’ve found it a great dish for a teething baby. I’m not sure if it is because it has just the right amount of gravy to go down the hatch without irritating the gums or enough bite to massage the gums. Who knows what goes on in there?

I would have loved to use organic beef for this recipe; however I can only ever find organic beef mince (Woolworths, Aldi & Costco). It’s not a necessity to go organic, but if you can then go for it. It’s more affordable than you think.

Below is the baby friendly recipe. Just add appropriate seasoning for an adult version.

Baby Beef Casserole (This recipe will make around 6 cups)

This can be made in a slow cooker, just read your instructions.

Ingredients:

400g of chunk/stewing meat. Trim away any fat.
I onion, diced
2 garlic cloves crushed
2 organic carrots, slice
1 cup of frozen peas
500ml of organic beef or vegetable stock
200ml of organic diced tomatoes or passata
2 tsp. of organic tomato paste
1 tsp. Worcestershire sauce
2 tbsp. of rice flour (You can use any flour, rice flour is gluten-free)
4-5 sprigs of Fresh thyme
4-6 prunes chopped
Splash of Olive Oil, enough to brown the meat.

Method:

Heat oil in a heavy based saucepan and brown the meat. Remove and set aside.
Add onion and carrots to the pan and sauté for 2 minutes. Add crushed garlic and cook for an additional 2 minutes.
Add the flour to the vegetables and stir to combine. Add the stock, canned tomatoes, tomato paste and Worcestershire sauce. Stir to combine.
Add beef, prunes and thyme, cover with the lid and bring to the boil. Reduce heat and leave simmering  for 1-1 1/2 hours. Stir occasionally, scraping down the sides. In the last 5 minutes remove the lid and add the frozen peas.

For smaller babies puree. For older babies break up the meat with a fork, it should pull apart nicely.

The perfect accompaniments are; sweet potato mash, rice, quinoa, pasta or bread.

This is very freezer friendly.

IMG_1255

Beef Casserole

Shopping tip: Coles and Woolworths both sell organic stock cubes. You can also buy ‘Celebrate Health Organic Stock’ 500ml for $10 at Coles.

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