Swami Mommi Baby Food Chart: An Easy Grocery List and Baby Feeding Plan.

The Swami Mommi Baby Food Chart: Making Mindful Meal Planning Quick and Easy!

Mindful eating is about letting our kids learn the way they need to.

Mindful parenting sometimes requires getting messy. But the Swami Mommi Baby Food Chart takes the mess out of meal planning! It’s easy!

When I am busy, and I still want to be mindful of what my baby is eating, I get grab the Swami Mommi Baby Food Chart. Because it is a food chart of food ideas, as well as a grocery checklist I can grab it and go.

If you start with these basic recipes, and forget the processed foods, your baby will be a great eater. My kids actually eat artichokes and mussels among just about any other vegetable, fruit or meat, If that is any indication of how well this list works, I’d say it does just fine as a springboard into good nutrition for good little eaters.

The chart took me a several months to make initially, but I share it with parents when I work with their babies on feeding, as well as use it regularly myself. It was well worth the effort as well because it consistently saves me time.

This list is a baby food chart and grocery list primarily for a baby in the first stages of feeding. It goes through stage 1 and 2 of baby feeding texture and tolerance. Another way to look at it is by age, with this list being for babies 6 months to 1/5 years, depending on your child’s style of eating and personal skills and preferences. It’s a guide and will be applied differently to each unique child.

Baby Food Chart for easy meal planning.

Kids eat what their parents eat. Make it both nutritious and delicious for both with the           Swami Mommi Food Chart! This is baby eating Pasta Sauce from the chart and loving it!

Remember that you know what your baby can tolerate, so you should NEVER give you baby a food they do not know how to handle or that may cause a choking hazard. Puree, mash, or smash the food on the checklist relative to what your baby can manage. Safety first.

At first, your baby might not be eating any of the foods or recipes on the list, but it can help to grow their list of accepted foods, and the Swami Mommi Food Chart can help guide you and your little one. Start with familiar food, and slowly add in new ones.

Make sure that meal time is in a calm and quite place, and that it is fun. I know it’s all about the food acceptance for us moms, but for the kids it’s all about fun, and songs, and smiles, and good memories. I always say that feeding is somewhat about food, but it is mostly about good memories and strong baby-parent trust patterns.

You can view the recipes for each item below by searching online, and add ingredients to the list if you prefer. I keep it simple, organic and Non-GMO.  So for example, if you know how to make broth, just use the ingredients on the list. If you have a specific recipe you or your grandma loves, then add it in place of the one I used. The idea is that the foods below are easily accepted and nutritious for you baby.

So grab the list, get to the grocery store, and pick what you want to try. Remember, after you cook the recipes,  you can also share them with the whole family. You may need to puree a bit for baby, but as they grow the flavors will be well accepted. Once you have the whole family enjoying them, you will save time and money. Time because you only need to cook one meal for everyone, instead of several for different preferences. Money because fresh vegetables and natural foods are often less than processed foods.

Finally, make sure you eat these foods too as an example to your kids. They will do everything you do, so make a good impression. When families that I work with do not eat well, 90% of the time time their kids don’t either. When the parents model healthy eating, the kids do just fine.

Wishing you all the fun and yum possible at your next family meal!

This is a baby food chart and grocery list for babies 6 months to 1.5 years.

mindful meal planning with a grocery list

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Feeding Baby: Happy Eating Essentials

how do I feed my baby that is picky?

Messy babies have fun when they eat real food.

This is a guide that every mom should have when they think about how they are going to be feeding baby and their family.

If you are a mom who is curious how to ensure a HAPPY eater, the tips below will help get you started on the right path. These are the essentials for feeding baby first foods. Enjoy.

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Baby feeding should be fun! We hope this guide helps you and your little one!

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Dont’ Miss Blueberry Season! Create A “Blueberry Party” This Summer That the Whole Family Will Enjoy With This Easy Blueberry Guide. Plus Free Music!

Blueberry season fun and free music for kids

Weather you are trying to teach your baby good eating habits from the start, thinking mindfully about your summer, or just want to have some summer sensory fun with your family, blueberries are the way to go. They are jammed with nutrients and anti-oxidants and are easy to work with in the kitchen. Plus, a trip out to the farm for U-pick blueberries is a great way to show our kids exactly where our food comes from everyday!blueberries muffins

Ideas for Family Activities that Center Around Blueberries

This past fall we went as a family to pick apples on a nearby farm, and having had such a great time with the experience, we decided mid-July blueberry picking was worth a try. Two trips to the farm, 13 pounds of blueberries and two cans of sweet cream later, we find that we are quite a natural picking bunch!

Our first trip was in 90 degree heat, and we literally all almost melted. My husband with the spray bottle, my daughter with her sun hat, and myself with the bottled water in the middle of the blueberry fields to pick the plumpest of blueberries. But all of our “cooling provisions” could not sustain us in the heat, and we left with a mere 5 lbs of berries. Actually, we ate so many directly off the bushes, it was probably more like 5 1/2 lbs.

Several days passed, and my husband’s idea of berries and cream had hit full stride.  We were soon to run out of berries and I knew we would be back in the fields soon.

Friday came with wild storms, and a cooler weather forecast for the weekend. When I suggested that we go pick berries, there were smiles all around. This time, the weather was breezy and sunny. We spent a good hour in the fields and left with 8 pounds of blueberries. On the way home we stopped for another container of ice cream ! Yum!

One other great benefit of picking our own blueberries, is that it gave our family time to slow down and do something quiet and mindful. Slowing down and going into a field of trees with a real clear purpose of collecting food, facilitates mindfulness and calm. Focus is just easy. Stress seems to drip away, and clarity of mind come quick. Blueberry picking for us was a pure delight. It might be for you and your family too.

So here’s a few ideas to make blueberries an “event” in your home too. I start with berries and cream, progress through berry muffins, and end with a song we sang while in the fields. I posted the song so you can learn and sing as a family too!

Berries and Cream

This is super simple. Here’s all you need to dig in!

Fresh blueberries
Vanilla Ice Cream or whipped cream ( I like coconut cream!)
Cute dessert bowls for fun eating!

blueberry muffins for kids, toddler recipes, blueberry toddler recipes, baby food

Gluten Free Blueberry Muffins

(or try a regular recipe if you are not gluten intolerant)

1/2 cup organic canola or safflower oil
1/2 cup maple syrup
11/4 cups soymilk (or rice milk)
4 teaspoons apple cider vinegar
1 teaspoon vanilla
1/2 cup Sucanat, date sugar, maple sugar, or org. unrefined sugar
4 cups brown rice flour
2 teaspoons baking soda
2 teaspoons baking powder
1/2 teaspoon grated nutmeg
1 teaspoon salt
2 cups whole fresh-picked (or frozen) blueberries

Preheat the over to 350 degrees F. Oil a 12-cup muffin pan or line it with paper liners and set aside. In a small bowl, mix 2 teaspoons maple syrup or sugar and 1 teaspoon brown rice flour as a topping to drizzle over the muffins just before putting the muffins in the oven.

Mix the oil, syrup, soymilk, vinegar, and vanilla in another small bowl. In a separate, larger bowl place the sugar, flour, baking soda, baking powder, nutmeg and salt. Sift the flour to ensure there won’t be clumps. If you are good with the mixing, and feel it is consistent throughout, you really don’t need to sift. It’s up to you!

Whisk the wet ingredients into the dry ingredients. Do not overwork the batter. If the batter is stiff, add 1 teaspoon of milk at a time. Fold in 2 cups of blueberries and do not overwork the batter or it will turn blue. (This actually could look interesting if you dare try it!)

Spoon the batter into the muffin cups and sprinkle with the topping mixture prepared ahead of time. You may place a few berries on top of each muffin to make them extra juicy on top.

Bake for 20 minutes and rotate the pan a half turn to ensure even baking. Bake 5-6 minutes more or until a knife inserted in the center of a muffin comes out clean. Let cool for 15 minutes, remove from the pan, and let cool completely on a wire rack.

(This muffin mixture was adapted from “Simple Treats: Wheat-Free and Dairy Free Guide to Scrumptious Baked Goods by Ellen Abraham)

A Blueberry Song That Makes for A Recipe Of Fun!

Once we were out in the fields, we had a blast with this song! With each verse I would pick a blueberry and put it on baby’s  belly button. We would cover it up with her shirt and after each round of the song, we would look to her bellybutton to see if she was the blue belly button girl! She loved it and asked for more over and over again!)

The next day, and for weeks to follow, we were singing this song and having fun with these berries in baby’s highchair. I cut them so they were not a chocking hazard, and baby got a great snack with tons of great nutrients and anti-oxidants.

Check out the audio of the song Blue Belly Button Boy here.

Chorus:
There once was a blue belly button Boy (girl)
Boy oh boy was his belly button blue
If you could see blue belly button Boy (girl)
You would say it’s the bluest too!

Mindful Summer Activities for Blueberry Season

This song is great for preschoolers and elementary kids as well. They sing it each and every year once they learn it. It’s like a good Christmas song that is learned and then used over and over, year after year. You’ll be sure to get this song stuck in your head, and sing it every summer or whenever you eat blueberries!

feeding baby, baby food, baby puree, developmental milestones for feeding

Feeding Milestones: What You Need to Know to Feed Your Baby and Toddler Blueberries?

Feeding a baby who is just starting solids should try blueberries in a very liquid type puree. Some recommend steaming fruits and veggies before making puree, but I never did. Baby didn’t have any difficulty so I never bothered, but if your baby seems to have digestive difficulty with them, I would suggest giving them a little steam.

Once baby turned toddler, I could cut the berries into tiny bites and put them on her tray. I would usually cut them in half and then cut them again to be extra sure they were not a choking hazard. Remember to do whatever you need to insure your baby or toddler is working with a safe texture or size during feeding. If you aren’t sure what is safe, ask you pediatrician.

I also use puree blueberries and small blueberry bites to practice with the spoon too. Babies and toddlers love the challenge of getting the berries into their mouth and they love to taste the reward too!

So have fun this summer, with baby and the whole family. Make blueberries an annual “Event” in your home for some real down home fun and for a family of happy eaters!

 

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Mom Mega Hack So Your Baby Is a Happy Eater (even if you are picky yourself!)

feeding baby solids .jpg

If you take the time to eat well when you are pregnant, you win and your baby wins.  Sure, you get a healthy start to postpartum, but you also have a healthy food habit you can pass on to your baby when they start eating solids! Double win.

If you are pregnant, a new mom, or a mom with kids already, eating well sets a good example, right? If your whole family is already eating well, then you have surely experienced the benefits.

But what if you are a picky eater yourself? What if you are struggling with an eating difficulty or with unhealthy habits you learned when you were younger?  Hey, it happens.  But it’s never too late to make a fresh start.

picky eater toddler recipes

Research indicates that kids who get the “picky eater” label statistically often have parents who are “picky eaters” too. Now, this is not in all cases of course, but it is an indicator.

Isabella, my friend and therapy colleague, found in her own work with children with feeding difficulties that moms often don’t model healthy eating habits, but expect their kids to eat well. Jacki, when asking one of the moms she works with if she herself would eat a piece of steak she was trying to get her baby to eat, her response was “Heavens No!”

If you’re in fact a healthy eater, you undoubtedly have the advantage here. But if you are picky, or struggling with what to eat, then let’s talk Whole Family Feeding.

Feeding My Family

Whole Family Feeding uses foods that are already in the meal, and uses them to feed baby too.  This is a MEGA time saver and hack because you have so little time as a mom.  Who can really make special dishes for baby everyday, in addition to a family meal?

The main benefit of Whole Family Feeding is baby food of course, but the example that the family sets while eating instills, on a very basic level, what happy eating looks like. It’s a social thing.

So, what if you are having a hard time gobbling down carrots, corn and chicken? The first and most obvious solution is to try to make small changes that work for you. If it is more serious than that, work with a professional that you trust to make gains in happy healthy eating for yourself.

A second solution, which is not quite as obvious, is to make a family food plan. Talk with your spouse and come up with a meal plan that adds new and nutrient-rich food to your weekly meals. Adding new foods slowly, over time, will change things for your family. Do your best personally, work with your family, and place importance on Whole Family Eating. Every family member can make a difference in setting a good example.

It might take awhile to see the changes, but eventually you will see them.

baby puree messy eating is ok

When it comes to making food for baby, it’s really simple. Just makes sure to plan one or two items per meal that baby can try. The food would be in their regular form for the family, and then made baby safe, via puree, grinding or chopping.

So let’s break it down.

Whole Family Meal Planning:1-2-3

#1: It’s a Mindset: Old Fashioned Food

You know what the old times are, right? When people sat down and ate? I’m talking my grandma and great-grandma here. Think about how people during the early 1900’s ate. If you have some family history you can remember on this topic, great! If not,  I’ll share my grandma’s daily meal ritual. It rocks, and she wasn’t even a super great cook. But she got the job done. (She was a Rosie the Riveter.  No kidding!)

Rosie tries baby food recipes and does it!-316691_1280

Rosie the Riveter symbolized the  American World War II effort that women put forth, working in mills and factories at jobs that were earlier only for men.     Tough work!

Every day she would have a small breakfast and lunch. Dinner, however, was another story. There was always a salad on the table, a broth-based soup for a starter and a piece of fresh fruit and occasional sweet for dessert. The meal itself was a meat, a starch and a vegetable. The meat was usually a roast or chicken that lasted a couple of days and veggies were sometimes frozen or canned, but there were always veggies.

Do I do this every day?  No. BUT, I do try.

I usually aim for something close to this during the week. Sometimes a salad starts the meal and if we’re on the go, I cut out the dessert till we return home. I usually don’t work with canned veggies, which adds time, but frozen and fresh veggies of some sort usually make it to the table.

#2. Plan and Buy Food Ahead of Time

Plan a few meats, a few veggies, make some broth, and buy salad greens and a dressing you like. Pick your favorite fruits and a dessert or two.

If you want, assign them to each day of the week.

DONE.

You can do it!

#3: Cook 

Make ahead. Make the same day. Whatever works in your schedule.

I personally “want” to make ahead but have not mastered this yet. The point is that once you make it, leave time to pull one or two items from the meal to serve baby. A good mashed potato or a smashed banana can really work well. Just make sure you add slowly to baby’s diet, so he accepts a food and tolerates it before adding more foods

baby food recipes

What about days that are just too hectic to cook? Going to a restaurant can be easy if you think about planning for the whole family. Pick a place with many home-style selections that everyone can benefit from.  Planning for the whole family becomes a habit. It just takes a little practice.

So should you start planning when you’re pregnant? YES!

how to stay fit and healthy when pregnant

Here is why eating well and feeding the whole family is a good idea when pregnant:

  • Eating habits support health in mom so she can have energy during pregnancy and postpartum.
  • Once baby is born, good food choices are in place. The amazing but also busy time when baby arrives is change enough. Have meals made ahead and frozen, or have someone else cook! Pregnancy is the time to plan.
  • Babies eat what they see the rest of the family is eating.  Mom, you are the example. You go mom!!!
  • When you are pregnant, you have more time to learn about foods. Organic, non-GMO, grass-fed, non-RBH milk, food color/dyes, preservatives, etc. should be in your grocery buying language. It’s important to know your food source if you can, and over time, you will know how to save money doing this too.

And it may seem obvious, but no matter where you are in your parenting journey, you can start planning family meals, and making food for your whole family that makes a difference. You CAN have HAPPY EATERS in your family. We’ve seen it done.

To support all of you who want to give this a try, here are two resources I personally can’t live without!

#1: Feeding the Whole Family: Whole Foods Recipes for Babies, Young Children and Their Parents

  • I found this lovely cookbook by Cynthia Lair, and it was a major help to me. So many recipes for the whole family, and specific instructions on what to set aside and prepare for baby.

#2: Environmental Working Group: This group helped me be a smarter consumer.
They explain what you are buying, from a perspective of best and safest products for the consumer. Find them at ewg.org

Please let us know here at Swami Mommi if you try this out with your family! We wish you all the best of Happy Eating!

 

 

 

 

 

 

Superbowl Sunday Cooking With Kids: Easy Potato Skins for the Whole Family.

baked potato skins

Cooking for kids can be downright CRAZY, not to mention when it’s Superbowl Party time! So I did something even CRAZIER. I enlisted them into my kitchen. Now my food making team is as ready and tough as the football teams we are going to watch this weekend. Less stress for me, and more fun for the kids! They love it!

We’re talking “cooking with kids” instead of  “for the kids”.

You might find this a smart move, but it didn’t come from me. After my daughter got downright tired of me complaining about how much cooking I do earlier this week, she got out her Junior Chef cookbook from Paragon Publishing Junior Chef Cookbook and found this great recipe for potato skins.

I had no idea she planned to do it right then and there.

With some items for dinner already started, I was happy for the help. Her baby sister would soon be  ready to eat and I thought these little fancy twice baked, already mashed, potatoes would work.

And it did work. These skins were actually an amazing success! These delicious little bundles could working for a party, a lunch box with a microwave near by, or for football  Sundays. Here in Steeler Country you always have to be prepared for game day. Great Pittsburgh football food is a must.

The best part of this easy to prepare food is that it help meal planning. Mom, Dad, kiddo and baby all loved them. One kid makes them, and everyone gets to eat.

Here is what you’ll need:

4 large Potatoes (we used red, and they even worked fine.)

1/2 stick butter (we used Earth Balance)

4 oz. thin sliced ham, turkey or chicken

Salt and Pepper (to taste)

4 oz cheese optional

Recipe: (for safety a grown up is needed for oven work, piercing with fork and cutting)

  1. Preheat oven to 400 degrees F/200 degrees C/gas mark 6.
  2. Prick potatoes with a fork and place on a baking sheet.
  3. Bake in the oven for 60 minutes, until they are soft inside and the skins crisp.
  4. Remove from oven and cut potatoes in half once cool
  5. Scoop out the soft insides into a mixing bowl. Don’t damage the skins.
  6. Mash the potatoes and add butter, salt and pepper.
  7. Place the skins on a baking sheet.
  8. Lay a thin layer of meat of choice on the bottom of each shell.
  9. Spoon the mashed potato mixture on top to fill the shell.
  10. Grate the cheese and sprinkle on top.
  11. Place them back in the oven and cook for 15 minutes more until the tops are golden brown.
  12. Serve and Enjoy!

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Despite the time it took to bake the potatoes, and the curtains I have to replace due to extensive butter splatter (I’m not kidding), this recipe is a winner.

Feeding Baby: How Do I Feed My Baby Solids?

Everyone loved these Potato skins, and baby could pick up little potato balls I molded myself from the potato mash. Baby found them easy to smash even without teeth!

Most importantly, make sure this texture is right for your baby. Always adjust the potato mash to what is right, even if you have to puree it in a food processor and a little milk, etc. Safety First!

Easy to make into balls, and no lumps. This is my “Potato Rainbow” for baby.

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My little one had a fun time with the potato rainbow which ended up being a great fine motor task for my baby who is obsessed with using her pinch to pick up everything these days! When I use this for football Sunday, she will enjoy herself as much as all of us adults chowing down on ribs!

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Mindful Meal Planning for the Whole Family

The whole family loved them! And what pride my “junior chef” experienced after they were all eaten. She could not believe that she cooked something for baby, as well as a food the rest of the family enjoyed as well. Who said a little mindful meal planning for our football parties wasn’t possible? Now I have proved that it is!

Heck, that’s mom’s job, right?

Thankfully, not anymore.

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Smash it up even a third time for fun! These went down in a minute and baby was looking for more. Out of luck, all gone.

This recipe was a happy accident for us.  As for my immediate meal planning, these are going down in history this Super Bowl Sunday with a big side of baby back ribs! This is one Superbowl party food that kids can cook! Enjoy!

 

Feeding Your Baby: Teach Your Baby Strong Emotional Skills Naturally!

Have fun trying first foods with your baby!

The most important idea to remember when feeding your baby new foods: Emotional foundations are laid when baby is eating.

There are, of course, hundreds of baby- and toddler-oriented cookbooks to help you with meal ideas, and so many great organic baby-food pouches you can buy. Great! But how do you get the food in? And how do you help your baby feel like they are good little eaters? Easy….

Tons of Exploring to warm up! The feeding chair is a place of great curiosity.

Tons of Exploring to warm up! The feeding chair is a place of great curiosity and safety.

Parent Referencing: When your baby is unsure about something, they look to see your facial expression for a hint. This is so important to emotional and social neuron formation! They look at you and if you are smiling, they know it is OK to explore the food. If you are angry, scowling, frustrated, or distracted, and your eyes, face and body position show it, they will tense up or won’t be sure if the food is OK. Who likes to eat when they’re all stressed out, right? Teaching kids to trust that you are there for them during feeding builds the foundation for kids with good social skills and self-regulation later.

Look at the focus on baby! Asking

Look at the focus on baby! Asking “This looks great, but I’m not sure. Mom, is this OK?”

This food is Wicked Good....or maybe just Wicked! I don't know but I'm willing to try.

This food is Wicked Good….or maybe just Wicked! I don’t know but I’m willing to try.

Don’t give up too soon! New foods and new textures seem to get the same response. It’s a response that says”What in the world is this?” Usually, baby will spit out some food while making silly (and sometimes horrid) faces! Add texture slowly and combine it with a pureed food that baby likes. An example would be fruit with a small amount of baked chicken breast pureed in the food processor. For more recipes go here.* This is OK around 8 months and I love to do this with bananas or avocado.  It takes 10 to 15 tries for a new food to be accepted. Don’t give up! And take it slow!

Look at me! I can handle this! What is this anyway?”

This is your chance to eat well!  Moms model that the food is safe. Babies reach for mom’s and dad’s mouth to learn what is safe to eat, so let your baby explore. This means you can’t eat junk food and processed food if you want your baby to eat and be healthy. Remember, food is always better than cold and flu medications, so it pays off to put in the effort. I usually cook healthy items for our family dinner that I can puree in the food processor. I have the food processor ready and clean most of the time!

By the end of meal time, baby is more confident! “Mom, I so got this! Don’t Mess with my mess! Bring it on mama!”

The last idea is basic (Sometimes I still forget). Make sure baby is hungry. Not too hungry, or you’ll need to get her started with a bottle or breast to calm her down. With solid foods, regular feeding times work best for me because I can get a feel for times of day when she is most hungry and then plan my food prep around that.

puree banan and peaches with chicken new

Six Easy Tricks for a Well Fed Infant

feeding an infant

When moving from milk to solid foods, use these tips and enjoy the pics!

MASTER TRICK! Make sure you tell your little bundle she’s a great eater. No matter what! They are too little to be deviant so all they can do is their best! They know when you are happy and if you tell them they are “great”- they will be. Sounds like magic? Nope, just psychology. It’s called positive identity development.

First Foods! Yah!

Let your infant explore textures in their mouths when they first ween from only milk. They are familiar with only liquid, so give them a chance. Give your baby 10 opportunities for each new food, because it can take that many exposures for them to like it.

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Mess is Best! Let them explore the food with their hands too!

Messsssssssy Hands!

Let them explore the safe baby spoon. They see the family with their spoons and they want to try too.

A spoon can be so very interesting for an infant!

Don’t worry that most of the food comes out instead of going in, at first. Your baby is still getting milk as their main form of nourishment at the beginning, so they won’t miss out on needed nutrients. They have a reflex called “tongue thrust”, and it pushes out the food as a safety for not choking should a larger unsafe item enter their mouth. Texture exposure is what we are after in the beginning, not nutrient intake.

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All smiles at the table with this little SWEET PEA!

Let your baby explore safe solid food, that won’t break into small pieces, so they won’t choke.  Good examples are a hard carrot or sugar snap pea. They see the family eating it and want to try.  This is called “Baby Lead Weaning” and it is all about following the baby’s lead. Safe food, liquid, puree or something that they won’t choke on is OK.