BLW and Toddler Iron & Protein Banana Muffins

If you are a parent to a baby or toddler, you understand the battle of trying to ensure they get enough protein and iron-rich foods in their diet. It’s not uncommon for babies or toddlers to become more selective with some of their foods, but in my experience, handheld mini muffins are a great way to entice your little eater into giving them a try. These are perfect for young children as their are packed with iron from the iron-fortified cereal and eggs, have a kick of protein from the eggs and hemp hearts, and balanced with sweetness from ripe bananas. These have no added sugar so you can feel good about offering these at breakfast, lunch, dinner, and snacks!

BLW and Toddler Iron & Protein banana muffins

Author: Andrea Carpenter, RD

Recipe Type: Baby Food; Sides, Snacks, and Apps

Serving: 16 mini muffins

INGREDIENTS:

• 2 mashed ripe bananas

• 40 ml coconut oil, melted

• 2 large eggs

• 3 TBSP hemp hearts

• 1/2 TBSP baking powder

• 3/4 cup iron-fortified infant cereal

• 1 tsp cinnamon

Topping (optional):

• 1 TBSP melted coconut oil

• 1 TBSP all purpose flour

• 1 TBSP brown sugar

DIRECTIONS:

1. Mash the ripe bananas in a bowl.

2. Melt the coconut oil and stir into mashed bananas.

3. Add eggs and blend into oil and banana mixture.

4. Mix the hemp hearts, baking soda, iron-fortified cereal, and cinnamon together then add to the banana mixture, gently folding until just combined. Do not over-mix or the muffins will have a tough texture.

5. Line a mini muffin tray with parchment muffin liners to prevent sticking. Alternatively, spray the muffin tray with coconut oil.

6. If preparing the topping, melt the coconut oil and mix with the flour and sugar. Spoon the topping over each muffin prior to baking.

7. Bake at 350 degrees for 25 minutes or until a toothpick comes out clean. Allow to cool completely before storing in airtight containers.

Lamb and Lentil Meatballs

I am always looking for ways to create new and inspiring recipes that have the flavours of favourite comfort foods but are healthier versions packed with nutrition. This one meets the bill. It delivers the richness of homemade meatballs in tomato sauce in a lighter way. I used lamb in this recipe and the meat is nice and lean, the addition of lentils provides fibre and additional iron and protein, and the parsley provides a good source of vitamin C, which helps the body absorb iron.

This is a perfect recipe to try if you are looking at increasing your child's iron and fibre intake. These meatballs can be served with traditional pasta or with spaghetti squash or zucchini noodles to get even more vegetables into your family's diet. These would also make a great appetizer served with some garlic toasts or crusty bread.

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LAMB AND LENTIL MEATBALLS

Author: Andrea Carpenter, RD

Recipe Type: Entrees, Apps

Serving: 20-24 meatballs

Ingredients

Meatballs:

• 1 bunch parsley, chopped
• 1 small can lentils, drained and rinsed
• 1/2 pound ground lamb
• 2 eggs
• 1 Tbsp grated parmesan
• 2 Tbsp breadcrumbs (GF alternative would be ground flax, almond meal, or ground walnuts)
• 1/2 Tbsp garlic powder
• 1/2 tsp ground pepper
• Pinch of salt

Sauce:

• 2 Tbsp olive oil
• 2 Roma tomatoes, diced
• 1 jar stewed tomatoes
• 2 cloves garlic, minced
• 1 tsp honey
• 1/2 tsp chili flakes
• 2 tsp of dried oregano, basil, and parley or 1-2 tsp each fresh oregano, basil, parley, chopped
• Salt and pepper, to taste

Directions

1. Prepare the sauce first by chopping the tomatoes and adding to a saucepan with the olive oil on medium heat.
2. Next, add the stewed tomatoes, garlic, honey, chili flakes and herbs. Heat through and bring to a simmer. Taste the sauce, and adjust the season by adding salt and pepper, to taste.
3. Let cook for 10 minutes more, adjusting the seasoning as needed.
4. In a large bowl, add all the meatball ingredients and combine well, using your hands.
5. Once thoroughly mixed, form into balls, using your hands. Try not to pack them too hard. Doing this will create more tough meatballs (and we want light and fluffy!).
6. Place the meatballs in a casserole dish, 1/2 inch apart.
7. Top with the prepared tomato sauce or use your favourite marinara sauce.
8. Bake in 350 degree oven for 30 minutes.

LOVE THE RECIPE?

I would love to hear what you think of the Lamb and Lentil Meatballs. Take a picture if you make it at home, and share it on Instagram with #NKkitchen so I can see!