201 Organic Baby Purees (3 page)

•  Protect against cancer and heart disease

•  Protect the body from harmful toxins

•  Promote digestive health

•  Lower blood pressure and cholesterol

•  Regulate metabolism

•  Promote healthy blood sugar levels

•  Reduce or prevent inflammation

Superfoods are nutrient-dense, meaning they have an abundance of nutrients without a lot of empty calories. When you incorporate superfoods into purées, you'll know that every bite counts toward a healthy life. Remember to look for the superfoods symbol
SUPERFOOD
throughout this book when looking for recipes that contain these amazing ingredients.

Many superfoods are chock full of antioxidants that are essential for protecting our bodies against illness and such diseases as cancer or heart disease. Antioxidants work to counteract potential damage from free radicals, harmful molecules that cause illness and disease in our bodies. According to an article on WebMD called “Antioxidants and Your Immune System: Super Foods for Optimal Health,” our bodies simply do not produce enough antioxidants needed to fight off infection. Because environmental toxins are at an all-time high, we need to consume more antioxidants than ever before to stay healthy.

Antioxidants consist of vitamins A, C, and E; minerals such as iron, zinc, copper, selenium, and beta-carotene; and flavonoids. Flavonoids are the biggest class of antioxidants and consist of healthy nutrients and chemicals found in plants. When you consume a variety of fruits and vegetables, your body will build up an entire defense team that works against the free radicals, keeping your body free from illness and disease. That's why it is so important to provide your baby a variety of foods to ensure he is getting an abundance of antioxidants.

The following list represents the top fifteen superfoods that provide the highest level of antioxidants and nutrition.

Since you're already on your way to giving your baby a healthy start, why not make a permanent lifestyle choice for everyone in the family? Maybe you're already on board with providing your family with the healthiest food on earth, which means you shop organically and provide your family with quality nutrition every day. If so, kudos to you! One of the joys of parenthood is the positive change that a new life can bring into your world. It's important to set the record straight and lead by example. After all, your baby will be watching you—imitating everything you say and do. She'll want to be just like you! Get the whole family on board and introduce everyone to organic food. Let them know this is how you'll all be eating from now on because it's better for everyone
and
you need to set a good example for the baby!

Now that you've learned about the amazing health benefits that superfoods offer, it's important to offer your baby and family a colorful assortment of fruits and vegetables at every meal. The
Dietary Guidelines for Americans
, as put forth by the federal government, suggests especially increasing the intake of dark green, red, and orange vegetables, as well as beans and peas. Fortunately, these recommendations are easy to follow because these foods are readily accessible. Just venture outside your door and get ready to go on an organic shopping crusade!

CHAPTER 2

Organic Made Accessible

Stocking Your Pure Food Pantry

Now that you're sold on why it makes sense to eat organically, you need to know where to get it. More and more, you'll find organic food everywhere! Many of your local supermarkets carry fresh, frozen, and canned organic foods, giving you plenty of options. In addition, many large grocery chains and health food stores solely offer organic foods and products that promote excellent health. However, one of the best places to procure fresh organic fruit and vegetables is directly from the organic farmer who may be stationed at your local farmers' market, at a farm stand on the corner, or right in your neighborhood! When you visit the farmer, you're going directly to the source. The only thing standing between you and the farmer are many bushels or acres of fresh organic produce that awaits.

Although organic food is usually more expensive than conventional foods because of the laborious efforts of organic farmers, the health benefits from keeping man-made chemicals out of your body are well worth the relatively small expense. When you factor in the fact that a healthy body means fewer trips to the doctor or hospital, you could very possibly save thousands of dollars in the long term. Also, when you consider the money paid through tax dollars for environmental cleanup of pollution, the cost of growing and procuring organic food doesn't seem so hefty after all.

When getting ready to stock your pantry with foods to make baby purées, you'll find that you have many organic options right at your fingertips, including fresh, frozen, and canned foods.

Decisions…decisions. Deciding whether to choose fresh, frozen, or canned food depends on when you plan to make purées for your baby and other nutritional factors. Fresh fruit and vegetables are the top choice if you plan to purée food for your baby within a day or two of purchase. However, keep in mind that imported produce is picked several days before it makes its way to the grocery store and likely sits in produce bins for several days before you arrive to shop. Therefore, subject everything you select to close scrutiny—make sure the melons are fragrant but firm, strawberries are plump and free from mold, and the beans look bright!

An excellent option for purchasing fresh produce is at your local farmers' market or farm stand. The food contains more nutrients because it doesn't travel far (once produce is harvested, it loses vitamins and nutrients over time). Some farms even let you pick your own, which means you can take home an organic harvest straight from the source. It's a great experience for the entire family, and nothing's fresher than picking a bushel of apples off the tree yourself, like back in the old days. To find a list of farms in your area that offer this, visit
www.pickyourown.org
.

Another option for procuring fresh organic produce is through community-supported agriculture (CSA) that many farms offer. In a CSA, the consumer helps support the costs of growing the fruits and vegetables by purchasing a “share” or membership in the CSA and then pays either by the week, month, or growing season in order to receive a weekly box of fresh fruits and vegetables straight from the farm. This box includes a variety of fruits, vegetables, or other farm products such as eggs and bread. Some CSAs even allow you to mix and match and make your own choices according to your preferences. What you end up with is more produce than you know what to do with—for little money!

The CSA model helps many small farmers to continue to farm, and revenue earned from the membership or share fees goes toward buying seed and the initial costs of planting, so the farmer does not have to wait for the harvest to collect money. This model allows the consumer to become directly involved in the food-production process. To learn more about community-supported agriculture and how you can become involved, visit
www.localharvest.org
.

Another option is to make purées using fresh produce found outside your door! Your own backyard or patio provides ample space and opportunity to grow organic produce. A small garden plot or a few containers are sufficient for a continuous harvest of herbs and other vegetables. This can be an inexpensive option to ensure that the organic tomatoes you love are just a few steps away. Designating a small garden plot in your backyard can create an abundance of salad greens, root vegetables, and herbs. It's important to purchase organic seeds, soil, fertilizer, and pest control (or make your own). You may have to remedy past soil contamination problems, but don't let that stop you from making the effort. There's no shortage of resources to help home gardeners. A great place to start is by visiting
www.organichomegardener.com
and picking up a copy of
Organic Gardener
magazine. Also look to your local gardening center to help you achieve the goal of growing organic food to serve your family.

If time or knowledge on the subject are in short supply, there are also companies in some areas that will install a raised organic garden bed for you. The upfront expenses may seem high, but over time the harvest will pay for itself as long as you commit to growing your own produce—which is never a bad idea!

Frozen foods are a great choice for making purées without worrying about your produce quickly going bad. It's easy to stockpile your freezer with a variety of fruit and veggies,
especially varieties that are out of season. That way your baby can enjoy the tastes of all seasons and you can save yourself from making extra trips to the store. Also, if the fresh produce in the grocery store looks shabby, purchasing frozen food would be a superior choice. Frozen foods are harvested and flash frozen within six hours; therefore, many of the nutrients are well retained and may even have more of certain vitamins than fresh food does near the end of its life.

For the most part, frozen foods also keep their flavor, but the subtle difference will be unnoticeable to your baby. A few national organic brands include 365 Organic Everyday Value (sold at Whole Foods), Woodstock Farms, Stoneyfield Farm, and Cascadian Farm.

It's always a great idea to have canned foods on hand for convenience and in the event of an emergency. However, there is evidence that show canned foods and some packaged foods are exposed to bisphenol A (BPA), a toxic, unregulated chemical used to line metal food and drink cans (including formula cans) and type #7 polycarbonate (PC) plastics. BPA is harmful to humans, even in low doses, and can cause serious health problems and diseases. Make sure the cans you purchase are BPA free. If you are uncertain, contact the company directly to be sure. A consumer-supported list for companies that use or have banned BPA can be found at
www.organicgrace.com/node/316
. For more information on BPA, visit the Environmental Working Group's website at
www.ewg.org/reports/bisphenola
.

Because purées are frozen or refrigerated, they are susceptible to spoiling when the refrigerator breaks down, there is a power outage, or other disaster. It's best to be prepared because you never know what mother nature has in store. For this reason, always keep an emergency stash of canned goods such as pears, green beans, corn, carrots, yams, and infant formula in your pantry. Canned beans, fruits, and vegetables are a good source of nutrition and can easily be prepared for the family and fork puréed for baby in the event of an emergency. You might also consider having a day's worth of prepackaged organic
baby food in your diaper bag, just in case you get stuck with a flat tire or the visit to your mother-in-law's turns into a sleepover!

These days, busy moms and dads don't have time to slave over the stove stewing tomatoes or preparing beans. Fortunately, these items are best purchased in cans. Canned beans are an excellent source of protein, iron, and fiber, and they are easy to prepare—just open up the can and cook 'em! Tomato sauces and tomatoes are the number one choice for canned foods because they provide lycopene, an antioxidant that aids in cancer prevention. Research shows that lycopene is easily absorbed into the body because of the heat from the canning process. Therefore, purchase canned organic tomatoes and sauces to incorporate into baby purées. Make sure they are 100 percent plain tomatoes of any variety (diced, stewed, sauces, etc.) with no added sugar, spices, or other ingredients.

Pumpkin is another staple in canned goods. Cooking pie pumpkins or the big pumpkins can eat up precious time that you may not have. Therefore, pure canned pumpkin is great for incorporating in purées, muffins, yogurt, or pudding. Take care not to get pumpkin pie filling, as it contains lots of sugar and is primarily used for baking pies. While you're out on your shopping adventure, scour the aisles to see what is offered. However, remember that canned foods, whether for babies or not, have been produced to last for years. Commercially canned food is heated to extreme temperatures and then cooled, which destroys many of the nutrients, and the taste doesn't come close to fresh. Purchase canned or jarred food, with the exception of the tomatoes, beans, and pumpkin, as a last resort or to add to your emergency food supply.

It's good to keep a well-stocked kitchen filled with staples and commonly used items in your refrigerator and pantry. Serve seasonal foods in all colors along with an array of whole grains and proteins to ensure your baby receives a well-balanced diet. Here are some suggestions
for foods to keep on hand to make purées and finger food
and
foods to keep on hand in an emergency situation. Stocking your pantry with these organic staples will allow you to whip up a variety of meals in a pinch!

Organic food can be found more readily than in previous years because more people are requesting organics and the stores are catering to the demand. However, there may be times when the particular food you are looking for is not available or falls outside of your budget. Here you'll learn how to save on organic groceries and the top twenty foods to purchase organic.

Although providing your baby with a completely organic diet is ideal, the slightly higher price tag that comes with purchasing organic food is often not ideal. However, keep in mind that
raw
organic ingredients are still less expensive than buying the itty bitty jars and packages
of processed baby food—whether you opt for organic or not! This means that when you make your own baby food you are still in the black. Recent studies show that consumers will pay 21 cents more per container of commercial brands of organic baby food. That means you pay more than a dollar for every five servings, which can add up to around thirty dollars extra per month. That savings alone may be enough to purchase raw organic ingredients to last at least two months. Just imagine how much fresh organic produce you can buy for thirty dollars! Remember that companies are in business to make a profit. Some of the major brands spend big money on the cost of manufacturing and marketing. Those expenses are passed onto you, the consumer, who pays for small containers of food that, although nutritious, don't taste that great or stretch your dollar. What you end up with is either a bunch of tiny glass jars that you don't know how to reuse (and eventually end up in the trash) or a bunch of plastic containers and packages that clutter the landfills and smother the earth. With that said, the cost of organic food may not seem so expensive after all.

Other ways to trim off your family's grocery budget to ensure a continuous supply of organic foods are as follows:

1.   
Clip coupons
: Collect newspapers and circulars and use coupons to save money on groceries and other household items you normally buy, such as toothpaste and laundry detergent. It's amazing how much you can save with a little planning and a pair of scissors.

2.   
Buy less processed food
: Shop on the outer perimeter of the store and purchase less convenient foods, which usually costs more than making the same dish from scratch. Examine your grocery cart before you check out and make sure you aren't double buying. For example, you may have a bag of fresh potatoes in your cart and a bag of frozen French fries. Use the fresh potatoes to make homemade French fries and put the frozen fries back. That alone will save a few dollars!