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Raspberry and Orange Vitamin C Gummies

Raspberry and Orange
Vitamin C Gummies

by Jen Thomson of Naked Paleo

Change of seasons always bring about runny noses, coughs and sore throats and it’s important to support your body as best you can BEFORE those things set in, especially if you are around people who are sick a lot. Increasing your daily vitamin C is a really good way to support your immune system and getting it from real food sources is perfect. Vitamin C also helps your body absorb iron so if you struggle with keeping your iron levels up, not having enough vitamin C in your diet could be the issue.

Gut issues are also a leading cause of sickness. If your gut isn’t happy, we usually see a snowball effect, which can be hard to come back from. Gelatin is a great healer of the gut. Adding it to your diet on a daily basis either in gummies or bone broths can be an easy way to help promote a health gut. The amino acids found in gelatin are anti-inflammatory which helps to heal any inflammation in your gut, helping increase digestive secretions and promote everything to function smoother. For more info, check out my original Turmeric, Mango and Coconut Gummies post.

Lucky for us all, gummies are particularly Insta-worthy so make sure you tag us in your creations and let’s get those immune systems on full alert.

Jen xx

 

Makes 10-15 depending on the size of your moulds

Paleo, GF, DF, RSF, High protein

Prep time + tidy up: 10 mins

Cook time: 4 hours fridge to set

 

Ingredients:

1 cup fresh or frozen raspberries

1 cup plus 1/2 cup fresh or high quality bottled orange juice

4 tbsp grass fed gelatin powder (this may vary depending on your brand). We like this one and this one.

optional –

1 tbsp maple syrup or honey

2 drops lemon essential oil and 2 drops orange essential oil. We use these essential oils.

Method:

In a bowl add 1/2 cup orange juice and sprinkle the gelatin over the top. Mix together a little and set aside to bloom*

In a saucepan over a medium heat, add the raspberries and the remainder of the orange juice and heat until just simmering, breaking up the raspberries. Remove from heat.

Taste and decide if you would like to add some sweetener. I like to keep these tangy.

Add your bloomed gelatin and whisk gently until it’s completely dissolved.

If you want to add essential oils, add them now, one drop at a time and taste them as you go. A little goes a long way. And please ensure they are suitable for internal use. If you’re unsure, please just send me an email!

Pour the liquid into moulds and place in the fridge to set. If you don’t have moulds (or don’t want to use them) just pour into a glass dish and once it’s set, remove and cut.

Tip: If you have fussy kids who don’t like pulp and seeds, you can run the liquid through a fine sieve before pouring into moulds to set in the fridge.

*To let gelatin bloom, means adding it to some water or whatever liquid you are using in the recipe. It will absorb the water and be easy to dissolve into the warm mixture without a grainy texture.

About the Author

Meet Jen Thomson. A former personal trainer, turned paleo convert, Jen, along with her husband Blake created the perfect paleo snacks with their brand, Naked Paleo. Naked Paleo was born from sweet cravings and the encouragement of family and friends to make her delicious recipes readily available. If you love this recipe, Jen has loads more on her blog and instagram. Make sure you jump over and check them out, you won’t be disappointed. If you don’t feel like cooking, you can order her delicious bars online.  

If you love getting recipes straight to your inbox, make sure you scroll down and subscribe for more baby-friendly goodness like our Overnight Oats recipe. 

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Overnight Oats Recipe

Overnight Oats
Recipe

by Bourke St Baby

There is nothing better than getting up in the morning and knowing you’ve got breakfast sorted! No more ‘hangry’ baby,  hanging off your leg whilst you prepare a cooked brekkie. With this fab overnight oats recipe from our resident Baby-Led Weaning Blogger, Bourke St Baby, you will have a power-packed and most importantly, EASY start to the morning!

Please make sure you’ve tried your toddler on nuts before adding the almonds to this recipes. If you’re not sure how to do that, read our Introducing High Allergen Foods post for guidelines. 

baby friendly bircher muesli recipe

Ingredients

(Makes approx 8 serves)

5 cups Whole Rolled Oats

1/2 cup Medjool Dates (Roughly Chopped)

1/3 cup Chia Seeds

1/2 cup Almond Flakes

1/2 cup Sultanas

1/4 cup Dried Cranberries

Pre-Mix together all of the ingredients in a large pot or mixing bowl until well combined. Transfer into an airtight container for the pantry. Store until needed. 

 

 

 

Method

When ready to use;

Add 2 cups of your muesli mix to a mixing bowl.

Add 1 cup of Almond milk (or milk drink of your choice. You can also do 1/2 cup tinned coconut milk and 1/2 cup almond milk for a creamier version)

Add 1/2 cup of coconut yoghurt.

1 Apple (grated)

Mix together until well combined. Scrape down the sides of the bowl so all the Chia seeds are in the mix. Cover with plastic and refrigerate overnight.

Serve with your choice of fresh fruit and berries. Top with milk if desired.

This recipe is Dairy-Free but it is easily adaptable. 

Sub out the milk and yoghurt with your favourite dairy alternative to suit your family’s taste-buds!

Enjoy! xx

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Baby Led Weaning & Meeting Iron Requirements

Baby Led Weaning and Meeting Iron Requirements

Thinking about Baby Led Weaning for your bub, but worried about them getting enough iron? Read on for a nutritionist’s view…

We know that iron is important, after all it helps with cognitive development and building a strong immune system. But one of the biggest concerns parents have when introducing solids is whether bubs will get enough iron. Especially when doing Baby Led Weaning (BLW). But can BLW provide enough iron? The short answer is ‘yes it can’. Here’s how…

Baby Led Weaning & Meeting Iron Requirements Brussel Sprouts

Increased needs.

Yes, it’s true that babies have an increased requirement for iron once they reach 6 months. Their own iron stores, built up during the late stages of pregnancy, have started to run low. This doesn’t happen overnight, but from around 6 months their needs do increase. Although there is iron in breastmilk, it is a smaller amount than that found in formula. However, it is much more highly absorbedaround 50% absorbed vs 10% [1]. So, all babies still receive some iron from their breastmilk and formula, but from 6 months they need a little extra from the foods you introduce to them – which is why solids are also known as ‘complimentary foods’.

But how much do they need, and where should they get it from to ensure they get enough?

Baby Led Weaning & Meeting Iron Requirements Beans

Not every baby is the same.

It’s important to remember this, and it is as relevant for iron levels as it is for hitting milestones. Just like the variations from baby to baby in how many teeth they have at 6 months and what age they start sitting unassisted, their needs for iron vary too. This depends on things like their mother’s iron status before and especially during pregnancy (and afterwards if breastfed); if they have been formula fed (as formula is fortified to varying degrees); if they were born prematurely; and if they had a low birth weight.

Baby Led Weaning & Meeting Iron Requirements broccoli

Is your baby getting enough iron?

Iron deficiency and iron deficiency anaemia (IDA) is a concern for parents, as iron is a critical nutrient for brain development and IDA could lead to poor neurodevelopment [2]. But did you know that excess iron may have an adverse effect on growth? So, it is important to be like Goldilocks and find the amount that is ‘just right’ – don’t feel you need to jump straight to supplementation.

The babies at risk of IDA are those who were born prematurely (since babies’ iron stores build in the last few months of pregnancy), those with a low birth weight even if born full-term, and those whose mothers had very low iron or poor nutritional status during pregnancy. For these babies, I would recommend parents speak to their GP/paediatrician for advice specific to their circumstances.

 

So, how much iron does a full-term, healthy-weight baby need?

 The average iron intake from age 0-6 months is 0.2 mg/day (based on breastmilk consumption). The estimated average requirement from age 7-12 months is 7 mg/day, whilst the recommended daily intake is 11 mg/day [3], which equates to 500g of lean beef mince! Whilst their requirement doesn’t make this huge jump overnight, it is a big increase to work up to as quickly as possible. Which is why it is important to include as many iron-rich foods throughout the day as possible, and BLW is a great way to do this.

The best sources of iron for BLW.

If you’ve decided to skip the iron-fortified baby cereal (which has low absorption rates anyway), you may be wondering where their iron is going to come from now. The top sources of iron [4, 5] are:

  • Meats: beef, lamb, pork, veal, liver (including pate), chicken, turkey – strips that they can hold and suck on are a great place to start, as well as softly cooked mince and slow cooked meats. Fish is also a good option – tuna, sardines, salmon etc.
  • Eggs: egg yolk is high in iron, but serve whole so baby receives the whole nutrition from the egg – serve scrambled, medium-boiled and sliced lengthways, or omelette strips.
  • Vegetables: potato, sweet potato, broccoli, brussels sprouts, green peas, beans, spinach*.
  • Nuts & seeds: almonds and cashews (as nut butters, not whole due to their choking risk!), sesame seeds (in the form of tahini – try baking veggies in a coating of tahini mixed with a little water).
  • Legumes: kidney beans, black beans, butter/lima beans, baked beans, lentils, chickpeas – cooked until softened so easier to digest; a great tool to practice that pincer grip! Natural peanut butter is another good source.
  • Other: hummus, blackstrap molasses, quinoa, tofu – great sources of iron.

*Spinach is high in oxalic acid so, to err on the side of caution, wait until 8-10 months before introducing spinach to your baby. Oxalic acid reduces the absorption of iron, but can be reduced by cooking, so serve spinach cooked not raw. It is unclear whether baby spinach has lower oxalic acid levels than mature spinach, so again, best to serve it cooked, and in small quantities, until baby is older (8 months plus).

What does 7mg of Iron per day look like?

Whilst I don’t believe in stressing about numbers, it’s useful to know that we are aiming for at least 7 mg per day and what this might look like in food terms: one egg, two tablespoons of beef mince, one tablespoon of kidney beans, one tablespoon of almond butter, one tablespoon of hummus, half a cup of potato, half a cup of broccoli, and one tablespoon of tahini. It’s a lot of food, but remember this is an average requirement for ages 7-12-month olds – 12-month olds will need more iron and food than 7-month olds so you will work up to this amount gradually. The great news is that babies progress very quickly to consuming a fair amount of food with BLW.

Baby Led Weaning & Meeting Iron Requirements daily platter

My 4 simple tips on getting enough iron into your bubs (6-12 months).

Continue providing adequate breastmilk or formula as baby’s main source of nutrients. At this age, solids are complimentary foods used to boost baby’s nutrient intake, and to gradually get their digestive system ready to transition completely to solids.

Ensure every meal includes some iron-rich foods right from the start – including meat, egg, legumes or nuts ensures a good source of protein too.

 

Combine iron-rich foods with vitamin C-rich foods, as this vitamin enhances the absorption of non-haem iron (especially in legumes) into the body. Breastmilk provides vitamin C, but so too do capsicums, tomatoes, broccoli, citrus fruit and berries, as well as other fruits. Beef mince in a tomato-based sauce is a perfect combo.

Avoid calcium-rich foods at the same time as iron-rich foods, as this inhibits the uptake of iron. A sprinkle of grated cheese is probably not going to have a significant impact, but a glass of milk with dinner is not a good idea (not to mention it will fill them up too much to eat their dinner!). Same goes for adults – ditch the cup of tea or coffee with your meal, as the polyphenols inhibit the iron uptake.

For more tips on introducing solids, as well as other early childhood nutrition, check out more of my blog posts where I’ll be adding more over the coming months!

Who am I and what do I know? I’m The Real Nutritionist (aka Lucy), a qualified nutritionist, with a special interest in early childhood nutrition – from introducing solids, through to the preschool age. And I’ve had some hands-on experience too. With a 2-and-a-half-year-old who baby-led weaned, and an 8-month-old who is currently baby-led weaning, I’ve cleaned up my fair share of food-splattered floors!

Baby Led Weaning & Meeting Iron Requirements
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Baby-Led Weaning… What’s it all about?

Bourke St Baby Baby-Led weaning

At the beginning, as a new Mum I wasn’t sure what weaning would bring. I was recommended a popular weaning book by a friend. So, I went online to order it. Whilst browsing I noticed a book called “Baby-Led Weaning”. ‘Interesting!’, I thought. So, I ordered it, out of curiosity.

In the meantime, I’d started on baby cereal and my son seemed ok with it but kept pushing the spoon out with his tongue which seemed counter-intuitive to me. I kept at it, thinking he just had to get used to it. Then my books arrived or so I thought. Actually only one arrived. The baby-led weaning book was delivered. I never did receive the original one I wanted….maybe it was fate?

As I read, it all made sense, now I understood why he kept pushing the spoon out. I was also sold on the practicality of the approach…no puree´s, EVER! So, I sold my Babychef and from that day on I was determined to try a baby-led approach and we never looked back!

 

micahcollage
Baby-Led Weaning at 6 months to 8 months old

 

WHAT IS BABY-LED WEANING (BLW)?

Baby-Led weaning is the introduction of solids ‘by encouraging a baby’s confidence and independence by following her cues.’* At first she will sit with you at mealtimes, either on your lap or your partner’s lap, she will watch the way you eat and start to mimic this behaviour by reaching for your plate and then gradually your food. This is a sign of readiness for baby, also look for when she starts putting food in her mouth. Initially she won’t swallow much. Don’t get too concerned if she’s not ingesting a whole lot. As long as she is getting all her milk feeds, she is getting all her nutrients. In the early stages of BLW its more about developing baby’s chewing, dexterity and hand-eye coordination as well as further down the line helping with speech development.

As her hand-eye coordination develops, so too does her fine motor skills, which means introducing utensils. At first, load her spoon for her and leave it on the table or tray. You can also hand it to her but don’t spoon feed her as this will go over her gag reflex and increase the choking hazard. It will also hinder her natural chewing mechanism.

The reaching for food and bringing it to her mouth, are the first signs of readiness. Also make sure Bubs is sitting by herself and she has also reached her 6 month milestone. Once Bub has these four signs, then she is ready! Offer foods in french fry sized portions for easy handling from plate to mouth. It gets messy, I promise you, but it is hilarious to watch! There is nothing my son wouldn’t try. He even ate a wedge of lemon once and loved it!

What about Choking I hear you ask? 

What I find most fascinating about BLW is the unlikelihood of choking. Did you know a baby’s gag reflex is a lot further down the tongue than an adults? This means that the food has no way of getting too close to the back of the throat because the gag reflex will kick in and bubs will push the food back to the front of the mouth or at worst, vomit, which let’s face it, babies do all the time! My son is now 4 and he never once choked or vomited whilst he was weaning because he was in total control. To read about the difference between Gagging and Choking, click here.

I love everything about BLW and am enjoying the start of my daughter’s weaning adventures. So, watch this space as there will be a lot more posts to come on this topic.

Let the Bolognese fly!

xx

 

 

*Baby-Led Weaning by Gill Rapley and Tracey Murkett