babies superfoods

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SUPERFOODS FOR BABIES

(NaturalNews) Babies and toddlers do not eat much food because their tummies are tiny. That is why it is important tofeed them foods that are packed with nutrients. Superfoods are natural foods that are high in nutrients andantioxidants packed with health giving properties. They are easily digestible and keep the body and mind healthy andworking great. These ! superfoods are essential for babies" and toddlers" growing bodies.

1. Avocado #vocados are the best first food for your baby. They are a perfect consistency and they contain an abundance ofnutrients including high levels of $mega%&s. 'ou can simply slice open an avocado and feed it straight into your littleone"s mouth. f you would like a smoother consistency add a little breast milk or substitute and mash.

2. BeansBeans are super nutritious. They are very high in antioxidants containing ! times the amount of antioxidants asoranges. They are high in fiber which prevents your baby from becoming constipated. They are high in iron proteinand vitamin B. They should be soaked overnight before preparing to decrease cooking time.

3. BlueberriesBlueberries are super nutritious. They are higher in antioxidants than any other fresh fruit and very beneficial to yourbaby"s brain urinary and nervous systems as well as their heart and eyes. They are also high in fiber and vitamins #and *.

4. Coconu*oconuts contain medium chain fatty acids which have significant health benefits and are similar to the ones found inhuman breast milk. They help boost the immune system improve digestion and balance the blood sugar.

!. C"ia Seeds*hia seeds are higher in antioxidants than blueberries and have more calcium than whole milk. They are very high in$mega%&s magnesium fiber iron potassium and protein.

#. Dar$ lea%& 'reensThese leafy greens are rich in antioxidants and high in iron and folate. They are a top superfood because theycontain large amounts of vitamins * and + as well as calcium. ,itamin + and calcium are great bone%builders.

(. E''s )ca'e*%ree+or'anic,-ggs are full of high uality nutrients for your baby. They contain choline a B%vitamin that plays an important role inthe development and function of the baby"s brain. -ggs are full of protein and $mega%&s as well as vitamin / folatethe antioxidant lutein and many minerals such as 0inc iron and selenium a great immune booster.

-. Oa s$ats are a good source of soluble and insoluble fiber and they are also rich in phytochemicals vitamin - 0inc ironmagnesium and selenium. $ats are a good source of protein and a great way to start the morning. 1se plain oats andadd your own toppings such as nuts fruit or a dri00le of agave nectar.

. /uinoa2uinoa is a complete protein making it perfect for vegetarian babies it is high in lysine an amino acid important for

tissue growth and repair. 2uinoa has a good amount of fiber and is high in nutrients such as manganese magnesiumand has a very high iron content. 2uinoa is a gluten free grain and is an alternative to whole grain rice in many babyfood recipes.

10. S ee o a oesSweet potatoes are among the most nutritious vegetables available. They are rich in phyto%nutrients and high invitamins # and *. They have a naturally sweet flavor and creamy texture making these vegetables appealing tobabies and toddlers.
http://www.naturalnews.com/babies.htmlhttp://www.naturalnews.com/babies.htmlhttp://www.naturalnews.com/food.htmlhttp://www.naturalnews.com/food.htmlhttp://www.naturalnews.com/food.htmlhttp://www.naturalnews.com/babies.html


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Sal on

This cold%water fish contains healthful fats known as omega%&s that can lower the risk of heart disease. Thesenutrients may also help improve mood and prevent memory loss.

34ake your own fish fingers 3 recommends chef and author 5ennifer serloh. 3*hoose wild salmon to reduce yourchild"s exposure to toxic substances such as 6*Bs and mercury. #dults en7oy these lightly crumbed strips too.3

Simply take pound of wild salmon filets and cut fish into strips. /ip in slightly beaten egg whites then into a breadcrumb and cornmeal mixture seasoned with a little grated 6armesan salt pepper paprika and garlic and onionpowder. *ook over medium heat in a lightly oiled pan.

S inac"

Spinach is an excellent source of iron calcium folic acid and vitamins # and * 8 all great for growing bones andbrains.

3This versatile vegetable has a mild flavor and cooks in a flash 3 notes serloh. 3Stir it into hot soups toss it into yourtomato sauce and tuck it into uesadillas.3

o'ur

9ich in calcium and a good source of protein yogurt helps build strong bones and teeth. t may also aid digestion andfight bad bacteria in the gut.

3Buy plain low%fat yogurt and add your own fresh or fro0en fruit to it 3 recommends serloh. 3That way you"ll avoid thesugar that"s in flavored yogurts. t"s so creamy and comforting that most kids go for it.3

Kiwi is a superfood packed with DHA Omega 3, Vitamin C and Fiber. It is a so a fruit that is stimu ating for !our chi d to ook at and touch " its #ar!ing co or and te$ture

pro#ide a great opportunit! for !our chi d to e$p ore as she eats. %ou can ser#ekiwis raw after & months or !ou can cook it into a puree or in a 'am, ike in thisrecipe. (he 'am can be fro)en with a bit of water for great ice pops as we .

Flaxseeds contain some of the highest amount of DHA Omega 3 fatt! acids foundin p ants and can withstand high cooking temperatures without osing its nutritionacontent. It is a so a great source of anti*o$idents and ph!tonutrients, as we as+rotein, agnesium, +hosphorus, +otassium, and other Vitamins and inera s, andit is eas! to integrate this superfood into !our chi d-s snacks and mea s, ike in this%am Veggie a s with F a$seeds. It is safe to o/er !our chi d 0a$seeds from 1*&months

4ost babies start with rice or oats which lose fiber when refined or processed to make cereal. :hy not try barle& ;>www.mom&[email protected]>baby>baby%health>@%first%super%foods%for%baby>A&4,6 - @r/w$a,Ci.DD
http://www.mom365.com/baby/baby-health/5-first-super-foods-for-baby/#3MVPqEZ5rDwOaVFi.99http://www.mom365.com/baby/baby-health/5-first-super-foods-for-baby/#3MVPqEZ5rDwOaVFi.99


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Carrots contain iron, beta carotene, and carbohydrates. Great source of Vitamin-A. Extremelygood to develop eyesight.

Tofu works really well for young girls since it has a protective e ect over their breast tissues.!his e ect lasts into adulthood.

Tomatoes have "#$%&E'E ( !his protects against several cancers. $ooked tomatoes releaselycopene and are thus extremely healthy.

Spinach is extremely rich in )ron, vitamin $ and *ibre.

Cacao (cocoa) powder

Is cocoa healthy? and Can babies and children eat foods made with cocoapowder?. The answer is that there are numerous health bene ts of consumingorganic cocoa and that it can be the perfect way to give your child a healthytreat. Cocoa (cacao is very high in catechins! which are polyphenols of the"avanol group! and which are believed to protect against heart disease! cancer!and various other medical conditions as well as improving blood pressure andglucose metabolism. They may also protect your child#s s$in from sun damage.%a$e sure that you use cocoa with at least &' pure cocoa (preferably )''and organic and avoid cocoa processed with al$ali! as this removes most of the"avonoids. * +ee more at, http,--littlefoodies.se-baby*child*

nutrition-superfoods-cacao*cocoa*powder- sthash./ly0+12h.dpuf

Almonds are an e3tremely concentrated! highly nutritious food which have athird more protein than eggs. 4lmonds are high in 5 vitamins and in mineralsli$e iron! potassium! calcium! 6inc and magnesium! all essential for growing s$in!bones and hair and for healing wounds on delicate s$in. Tips and Tric$s The bodyabsorbs all these nutrients best when ta$en with 7itamin C. 4lmond mil$ is anancient natural remedy for digestive and respiratory problems and used to bemany babies# rst food. 4lmond mil$ is thus perfect for children with dairyallergies. * +ee more at, http,--littlefoodies.se-baby*child*nutrition-superfoods-almond- sthash.s890s'u:.dpuf

Buckwheat is a little*$nown superfood! which li$e ;uinoa is actually a seedrather than a grain. It is however used li$e a grain and is more nutritious than aseed. 5ecause of its protein content it is lower on the glycaemic scale than rice!corn or wheat! meaning that it promotes balanced blood sugar and thus energy.
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It is also far less li$ely to provo$e an allergy! all of which ma$e it the perfectsuperfood for babies and children. 5uc$wheat is high in important proteins andamino acids and contains no gluten! it is therefore safe for people with glutenallergy or celiac disease! or for those who


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5ORE CA6CIU5 SOURCES7 Cortified cereals breads oatmeal and orange 7uiceL collardgreens

/ry Toast E #pple E Jinger Tea F 4orning Sickness 9elief

*hicken E 'ogurt E Nuts F *ell Jrowth and 9epair

6rotein%rich foods are vital for your tissue growth as well as your babyGs. H6rotein intakeduring pregnancy needs to meet the re uirement for growth of the placenta breasts uterusand the motherGs expanded blood volume I says 4ark /ykowski 4./. an $B% J'N at:illiam Beaumont


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already expecting the recommended amount increases to ?!! micrograms daily. 'ouGlllikely need a folic acid supplement if your diet and prenatal vitamin do not supply all youneed but consult with your doctor before taking one.

5ORE FO6A8E SOURCES7 /ark%green leafy vegetables cabbage cauliflower green

peas oranges melons chickpeas spinach.

Strawberries E 9ed 6eppers E *antaloupe F 6reterm /elivery6revention

#de uate vitamin * intake (at least P! milligrams a day) may help you avoid pretermdelivery. ThatGs because vitamin * aids in strengthening your bodyGs membranes includingthe amniotic membranesQif these rupture preterm delivery can result.

Coods rich in vitamin * also enhance absorption of ironL this mineral is essential for theformation of hemoglobin which carries oxygen in the blood. H-ating vitamin * foods withvegetable sources of iron will help the iron get absorbed into your body I says /awn5ackson Blatner 9./. K./. a *hicago%based #merican /ietetic #ssociation spokeswoman.

5ORE ;I8A5I9 C SOURCES7 Broccoli citrus fruits and 7uices mangoes tomatoes.

Kean 9ed 4eats E Spinach F 9ed Blood *ell 6roduction

/uring pregnancy the recommended amount of iron almost doubles to MO milligrams a dayand a deficiency could lead to anemia. The primary 7ob of iron is to produce hemoglobin inred blood cellsL itGs what carries the oxygen to your tissues and to the fetus.

'ou also need vitamins B ? and B M (both found in many protein foods) to aid this blood%volume increase as well as to maintain healthy brain and nerve function. HThese vitaminshelp the baby and mother use protein carbohydrates and fats for energy and for buildingbabyGs tissues I adds Sutherland.

5ORE IRO9 SOURCES7 Jreen leafy vegetables (such as kale and turnip greens) livermolasses canned oysters.

:hole Jrains E


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-ggs E Beans E Kean Beef F 4uscle and $rgan /evelopment

6rotein is the building block of human tissue and you need ?! to O! grams of it daily whenyouGre pregnant. H6rotein provides amino acids that 7oin to form the babyGs muscles andorgans I Sutherland says. 6rotein%rich foods are especially important in the last trimester to

help maximi0e fetal growth. Bonus= 4ost protein sources also are high in iron and 0inc.

5ORE PRO8EI9 SOURCES7 Kean cuts of pork and lambL dairy foodsL legumesL low%mercury fishL poultryL peanut butter

Cortified milk E sunshine F $steoporosis 6revention

H f you donGt consume enough calcium your baby is going to leach it from your bones I says

Blatner. This can lead to reduced bone mass and deterioration of bone tissue whichincreases your susceptibility to fractures as you age.

n addition to !!! milligrams of calcium daily you also need an ade uate intake of vitamin/ about M!! international units ( 1). H'ou canGt absorb calcium without vitamin / I explainsBlatner. To get enough make sure the milk you buy is vitamin /%enriched and try to get @minutes or so of sun exposure every day.

5ORE ;I8A5I9 D SOURCES7 *od liver oil egg yolks fatty cold%water fish such as wild6acific salmon sardines and herring

What is a Superfood and why do some foods become anointed with the title? 4+uperfood is typically a food with high phytonutrient content that may may containsigni cant amounts of antio3idants! vitamins! minerals and ber! and may confer healthbene ts as a result. It is also a food that is nutrient*dense rather than calorically*dense.

ere is a list of some E+uperfoods# that you may want to add to your babies# andtoddlers# daily meals and snac$s to give them a nutritional boost (4nd yours tooD ,

Avocados- provide nearly F' essential nutrients! including ber! potassium! 7itamin 2!5*vitamins and folic acid.

Blueberries- 5lueberries are among the highest anti*o3idant value fruitsG even better iforganic (non*organic blueberries and other berries contain high amounts of pesticides

Broccoli- high in polyphenols! which have been shown to be anti*carcinogenic.
http://en.wikipedia.org/wiki/Phytochemicalhttp://en.wikipedia.org/wiki/Phytochemical


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Beets- high in antio3idants and ber. Hon#t throw out the greens on top of the beets! asthey are an e3cellent source of carotenoids! "avonoid anti*o3idants and vitamin 4.

Cayenne pepper = has anti*in"ammatory properties. se in very small amountsbecause of its spiciness.

Chia Seeds *the old*but*new %ayan Esuperseed# that is high in omega*A fatty acids!ber! protein and antio3idants. Chia seeds are a complete protein! which means they

contain all the essential and non*essential amino acids! perfect for vegetarian diets.(+ee ow to ma$e Chia Jel to add to recipes

Cinnamon (real Ceylon cinnamon * another anti*in"ammatory spice.

Coconut and Coconut oil = I use this in place of other oils when ba$ing! scramblingeggs or sautKing sh. I also use coconut when ma$ing homemade granola! trail mi3 andgranola bars.

ar! chocolate = I recommend using organic! raw cacao powder (also $now as cocoa GCacao is high in antio3idants! but does have a minor caLeine content. 4 typical sampleof cacao nibs or cacao beans will yield anywhere from 6ero caLeine to )!''' parts permillion of caLeine (less than )-F'th of the caLeine present in coLee .

Flaxseed- high in ber! omega*A fatty acids and lignans (shown to provide protectionagainst hormone =sensitive cancers such as breast cancer .

"arlic- anti*in"ammatory and may help strengthen the immune system.

"in#er- anti*in"ammatory and anti*microbial

"reen tea-$his one is recommended for adults and older children% not babiesand toddlers& contains the polyphenols! or antio3idants! 2JCJ that contain F'' timesthe antio3idant amounts as 7itamin 2. 4lso contains caLeine

'ome#ranates- high in polyphenols

$urmeric- another anti*in"ammatory spice used to color foods.

Walnuts- contain a high concentration of omega A fatty acids. +ometimes called Ebrain

food.# Mou can grind them up into a powder and add to recipes (often recommended forbabies older than ) year due to possible allergy issues .

Wild Salmon- eating wild*caught salmon is not only best for health reasons! but forenvironmental reasons as well. The best choice is 4las$an wild*caught salmon due to itslow ris$ of contamination with mercury! pesticides and 9C5s (also $now aspolychlorinated biphenyls! which are found in high amounts in farm*raised salmon.


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9C5s come from lea$y e;uipment! illegal dumping! waste oil from electrical e;uipment!and ha6ardous waste. These chemicals taint the soil! which then runs oL into salmonfarm waters! resulting in contaminated sh. @armed salmon eat smaller sh with highamounts of 9C5s in their fatty tissue. :hen the salmon eat the sh! 9C5s are stored in

their own fatty tissue. Then we eat itN

#t Bu < Be&ond 9u ri ion we define superfoods as nutrient%dense foods considered to beespecially beneficial for health and well%being. So%called superfoods are really 7ust everyday foodswith an unusually high content of antioxidants vitamins or other nutrients so with that in mind hereare our top "super%foods" to include in your babies diet.

Bee roo is a perfect first food as it"s sweet vegetable which babies take a liking to uickly. Beetrootis a good source of folic acid and is high in potassium and beta% carotene. 9oast or steam them untiltheyGre super%soft and then either cut into chunks for baby led weaning or mash them.

=ale boasts high amounts of iron vitamin c and folate and is rich in antioxidants like lutein and0ea0anthin which protect the eye and aid in its development. These ama0ing leaves also providegood amounts of calcium and vitamin + which are superb bone builders (studies show that vitamin +is needed to activate bone proteins) to help give your baby a strong skeleton. +ale should be lightlysteamed and served with healthy fats such as coconut oil or grass fed butter to enhance theabsorption of fat soluble vitamins.

Coconu s are an incredible first fruit as they contain medium chain fatty acids principally lauric acidwhich are similar to those found in human breast milk and scarcely found anywhere else in natureRKauric acid can boost the immune system improve digestion and balance the blood sugar. Creshcoconut meat is an excellent addition to any smoothie or puree and it can be eaten as a finger food.*oconut flour can be used for baking and is a fantastic gluten%free flour alternative. t"s high inprotein and packed with fibre essential fats and the natural sweetness means there is less need forsugar

Avocados are one of our top super foods and a favourite in my household because they are a greatsource of monounsaturated fat which is re uired for healthy brain development. #vocados are alsothe perfect baby fast food as all you need to do is mash it or chop it into chunks for baby ledweaning.

8"e A%rican su er*%rui Baobab contains six times more vitamin * than oranges twice as muchcalcium as milk and more iron than a steakR t also boasts more antioxidants than blueberriescranberries or pomegranates and it tastes ama0ing. t"s rare to come across fresh Baobab in the 1+but you can buy the powdered version and sprinkle a little into any fruit pur e.

C"ia seeds are worth a mention as they contain a higher ratio of antioxidants than blueberries and

have more calcium than whole milk. They are also very high in omega%&s magnesium fibre ironpotassium and protein. 'ou can add them to baby"s porridge soups muffins and smoothies.

S ee o a oes are much higher in vitamins and minerals than white potatoes and they help tostabilise blood sugar levels and keep little stomachs feeling fuller for longer periods of time. To retainthe most nutrients they should be baked in the oven and then mashed with grass fed butter %deliciousR Cor BK: you can cut into thick wedges dri00le with olive oil and oven bake.


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S"i a$i us"roo s are a nutritional powerhouse and an excellent addition to anyone"s dietespecially your babies. They are a rich source of B vitamins selenium copper and 0inc. They arealso a good source of vitamin d which is hard to come by. /id you know that around @! of us haveinsufficient levels of vitamin d and that it is vital for healthy bone development; t is also importantthat all mushrooms are well cooked before serving.

O$ra is a good source of various vitamins such as vitamin # vitamin * vitamin B thiamin niacinfolate and vitamin -. #ll these vitamins play important role in babies physical and mentaldevelopment. $kra has a laxative effect as it supplies the essential dietary fibre that enables smoothbowel movement and therefore reduces the risk of constipation. 9egular consumption of okra alsoincreases a baby>childGs blood count. Because of okra"s slimy texture it is difficult to make it into asmooth puree so its best to wait until the baby is big enough to chew the fingers (nine months orabove).

E'' &ol$s are a top superfood as they supply cholesterol which is needed for mental developmentas well as vitamin # and amino acids. $rganic cage%free chickenGs eggs also contain omega%& fattyacids that stimulate brain development. -ggs can be hard boiled and the yolks either crumbled intopurees or sliced and offered for baby led weaning.

If your $ids are anything li$e mine are! they can be really pic$y about eating foods thatare healthy for them

%aca is a foodN a root to be e3act .

Its a Peruvian plant that contains the following nutrients:

carbohydrates

protein

ber

almost all of the essential amino acids

F' free fatty acids

5 vitamins and vitamin C

ma


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%aca is considered to be a superfood as well as an adaptogen. 4n adaptogen is a

substance that raises the physical body#s state of resistance to diseases through

physiological and emotional health improvements. This ma$es %aca a broad based

healer with many bene ts able to support and re


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I mainly use maca in our food 4@T2O I#ve coo$ed it.

4gain! maca is high in nutrients so it goes in our food after it#s coo$ed so that the

heat of coo$ing doesn#t destroy the bene ts. I basically put it in any foods my $ids

are eating where I don#t thin$ they#ll notice it. It#s a great addition to my homemade

herbal multivitamins ! and I often use it in soups! sprin$le it on veggies with a little

sea salt! and mi3 it into pureed things li$e mashed-ba$ed potatoes or applesauce

evenD +ometimes it isn#t always possible to use maca raw so if I use it in foods I#m

coo$ing! I try to stic$ with low temperature coo$ing.

Sacred Foods for Exceptionally

Healthy Babies and parents ,too!Posted on September 28, 2010 by Jen Allbritton 9 Comments

Rediscovering Ways to Enjoy ncientraditional Wisdo"

Fish roe, liver, and bone marrow are a ew e!amples o sa"red oods honored by traditional "#lt#resaro#nd the world, or no#rishin$ not only babies, b#t mothers%to%be and $rowin$ "hildren as well& 'e(now rom the travels o 'eston A& Pri"e that these sa"red oods are #ndeniably no#rishin$, o erin$hi$h levels o minerals and at%sol#ble a"tivators to s#pport optimal development& For ad#lts, these

oods provide similar bene its, allowin$ e i"ient n#trient absorption and prote"tion a$ainst disease&)ranted, sa"red oods are not yo#r typi"al, everyday are o#nd in today*s #rban homes, and perhapsthey do not appeal to everyone*s taste b#ds+ spe"ially at irst bite& -#t with some s#ave (it"henmoves and an open mind, yo# may ind them better re"eived than yo# e!pe"ted, and n#tritionallythey "an*t be beat.

S #RE$ F%%$S RE RE&ERE$ F%%$S/he di"tionary de ines sa"red as reverently dedi"ated to some p#rpose& & & re$arded withreveren"e& & & ma$ine a $ro#p o indi$eno#s people livin$ o their native land and thrivin$ on theirnative oods& 3lders o the $ro#p impart their wisdom to yo#n$ men and women abo#t to be married,to married "o#ples and pre$nant women, and to yo#n$ mothers raisin$ their in ants and "hildren&/hey will tal( abo#t spe"i i" oods needed to properly no#rish their bodies d#rin$ these "riti"al periods&/his "o#nsel is not 4#estioned or per"eived as mere s#$$estion5 these tr#ths are revered&

'hat 'eston A& Pri"e dis"overed when eval#atin$ these revered oods was that they were ri"h inminerals and e!tremely hi$h in what he "alled at%sol#ble a"tivators& 6inerals are the n#trients mostpeople are amiliar with+s#"h as "al"i#m, ma$nesi#m, phosphor#s, iron and iodine+that play manyroles in b#ildin$ a bea#ti #l, #lly%developed body and maintainin$ its #n"tion thro#$ho#t li e& 7n the
http://www.growingupherbal.com/homemade-herbal-multivitamins-for-kids/http://www.growingupherbal.com/homemade-herbal-multivitamins-for-kids/http://www.westonaprice.org/author/jalbritton/http://www.westonaprice.org/childrens-health/sacred-foods-for-exceptionally-healthy-babies-and-parents-too/#commentshttp://www.growingupherbal.com/homemade-herbal-multivitamins-for-kids/http://www.growingupherbal.com/homemade-herbal-multivitamins-for-kids/http://www.westonaprice.org/author/jalbritton/http://www.westonaprice.org/childrens-health/sacred-foods-for-exceptionally-healthy-babies-and-parents-too/#commentshttp://www.westonaprice.org/childrens-health/sacred-foods-for-exceptionally-healthy-babies-and-parents-too/


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other hand, the at%sol#ble a"tivators are less #nderstood and were a mystery even to r& Pri"e whenhe irst be$an his wor(& -#t what s"ien"e has #n"overed is the a"t that these a"tivators are theanimal orms o vitamins A retinol isomers:, vitamin ; and isomers: and < vitamin < 2:&

/he role o at%sol#ble a"tivators is best des"ribed by r& Pri"e himsel 5 A 4#estion arises as to thee i"ien"y o the h#man body in removin$ all o the minerals rom the in$ested oods& 3!tensivelaboratory determinations have shown that most people "annot absorb more than hal o the "al"i#m

and phosphor#s rom the oods eaten& /he amo#nts #tili=ed depend dire"tly on the presen"e o others#bstan"es, parti"#larly at%sol#ble vitamins& t is probably at this point that the $reatest brea(down ino#r modern diet ta(es pla"e, namely, in the in$estion and #tili=ation o ade4#ate amo#nts o thespe"ial a"tivatin$ s#bstan"es, in"l#din$ the vitamins >A, and < 2? needed or renderin$ the mineralsin the ood available to the h#man system& t is possible to starve or minerals that are ab#ndant inthe oods eaten be"a#se they "annot be #tili=ed witho#t an ade4#ate 4#antity o the at%sol#blea"tivators& 1

we "ompare the body to a ho#se b#ilt o bri"(s and mortar, thin( o the minerals as the bri"(s andat%sol#ble a"tivators as the mortar& n other words, we "an "ons#me a "ertain diet o antasti"ally

n#trient%dense oods, b#t the val#e o s#"h a diet "omes down to what is a"t#ally absorbed& 'itho#tat%sol#ble a"tivator n#trients+ namely vitamins A, ; , and < 2+o#r e orts to "ons#me the ri$htoods will be #tile&

)enerations a$o, sa"red oods were revered, non%optional and non%ne$otiable additions to the diet&/oday, the b#rden rests on all o #s to reestablish these tr#ths in o#r n#tritionally "on #sed "#lt#re&7nly with o#r e ort will in"l#sion o sa"red oods in the diet be"ome a "ommon pra"ti"e, passed downto #t#re $enerations or the health o their own amilies, "omm#nities, and nations&

S 'E $&(#E F%R S #RE$ F%%$S-a"( to o#r elders* sa$e advi"e& /he wisdom bestowed wo#ld so#nd somethin$ li(e this& At least si!months be ore tryin$ to "on"eive, both parents%to%be sho#ld ideally be$in to "ons#me ample amo#ntso sa"red oods see sidebar, below:& @owever, those who have "ons#med the typi"al StandardAmeri"an iet SA : sin"e "hildhood wo#ld need a lon$er period o time to "orre"t n#tritionalde i"ien"ies+at least two years be ore attemptin$ to "on"eive& /he SA is laden with many oods thatare "o#nterprod#"tive to prod#"in$ vibrantly healthy babies5 oods s#"h as dama$ed ats thoseoverheated and e!tra"ted with solvents:, "ommer"ially raised meats i any meat is "ons#med at all,as many all vi"tim to the de"eption o ve$etarianism:, and an ab#ndan"e o pesti"ides and "hemi"alsvia "onventionally armed oods, ast oods, pro"essed in$redients, body "are prod#"ts, "leanin$s#pplies and m#ni"ipal water so#r"es&


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A 19;0s ad or "od liver oil re"o$ni=es the role o "od liver oil in$ivin$ babies the help they need to b#ild a well shaped head,a strai$ht stron$ ba"(, a irm, #ll "hest and so#nd, even teeth&

7n"e the mira"le o li e has be$#n, sa"red oods sho#ld be maintained thro#$ho#t pre$nan"y& 6omsho#ld "ontin#e with the same diet d#rin$ breast eedin$, whi"h sho#ld $o on at least one year&Somewhere aro#nd o#r to si! months, baby will be able to s#pplement breast mil( with his irst

oods, ideally past#red e$$ yol( and liver see the arti"le o#rishin$ a )rowin$ -aby atwww&westonapir"e&or$ or more on eedin$ in ants:& Bol(s s#pply "holine or brain development and"holesterol to no#rish the brain and b#ild the intestinal system, while liver s#pplies needed iron+whi"hdrops "onsiderably aro#nd si! months o a$e+pl#s vitamins - 12 , - , A and C, and almost everymineral the baby needs& ot s#rprisin$ly, e$$ yol(s and liver are both sa"red oods&

/he sa"red oods we are amiliar with in the western world in"l#de raw dairy prod#"ts rom past#red"ows, e$$ yol(s rom past#red "hi"(ens and "od liver oil& n the "onte!t o the western diet, where thesa"red oods are lar$ely absent, "od liver oil provides a vital ins#ran"e poli"y& Dntil the Se"ond 'orld'ar, parents and health pro essionals #nderstood that "od liver oil helped ens#re optimal $rowth anddevelopment in "hildren&

Fo#r less "ommonly (nown sa"red oods are small ish, ish e$$s ish roe:, bone marrow and liver&'ith a little in$en#ity, these n#trient%dense oods "an be in"orporated into the western diet in manydeli"io#s ways&

S) ** F(SHSmall atty ish, both resh and dried, are e!"eptionally no#rishin$ oods be"a#se they are eaten wholewith the bones and sometimes+ even better+with the heads and or$ans& /here is no need to s(in orde%bone these tiny "rittersE one "ons#mes the whole (it and "aboodle& And when dried, "ertain

eat#res+espe"ially the eyes+be"ome even more prono#n"ed whi"h many (ids thin( is pretty darn"ool.:& r& Pri"e des"ribed several so"ieties that preserved the hi$h n#trient "ontent in resh ishthro#$h dryin$&

An"hovies, sardines and whitebait ma(e a lovely addition to the amily*s ish inta(e& /hey are ri"h in"al"i#m and other minerals, and vitamins A, and - 12 & /hey also have lower levels o mer"#ry andother "ontaminants "ompared to lar$er ish, s#"h as shar( and t#na, be"a#se they are so low on thea4#ati" ood "hain, m#n"hin$ mostly on plan(ton& 2 See the 3nvironmental e ense F#nd*s website ormore details on "ontaminants in o"ean%$oin$ oods, www&ed &or$:&

An"hovies are small salty, $reen ish that lo#rish in the Atlanti", ndian and Pa"i i" 7"eans& /heseslender, stron$%tastin$ ish are o ten $#tted and salted in brine, and pa"(ed in oil& )entleman*srelish, a salty blend o an"hovies, b#tter, herbs and spi"es, was pop#lari=ed in 3n$land in the early1800s as a spread or sandwi"hes and lavor #l addition to ish "a(es and "ro4#ettes& /hro#$ho#t3#rope, marinated resh an"hovies are also still re4#ently o#nd on the men#& n the D&S&, an"hoviesare a well%(nown toppin$ on pi==as and an in$redient in Caesar salad dressin$ and 'or"estershiresa#"e&

/he term sardine applies to more than twenty varieties o small, oily, silvery saltwater ish related tothe herrin$& /heir name "omes rom the talian island o Sardinia, where these ish were one o the

irst to be pa"(ed in oil& /oday they are "olle"ted rom the seas o the Atlanti", Pa"i i", and6editerranean& Sardines tend to travel in lar$e s"hools near the water*s s#r a"e and are sold resh

altho#$h hard to ind:, "anned in oil olive oil bein$ the best "hoi"e: or sa#"e, salted, smo(ed ordried& 6ost "ommer"ially available sardines are $#tted with their heads removed then steamed be ore"annin$& ;

/hro#$ho#t Asia, dried baby sardines "alled niboshi sometimes translated as an"hovies: are"ons#med as sna"(s and traditionally #sed to ma(e sto"( "alled niboshi dashi: or miso so#p& nJapan, sweet and savory ried sardines "alled ta=#(#ri are en oyed or ew Bear*s "elebrations, and in


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ried an"hovies available on%line thro#$h www&radiantli e"atalo$&"om : are deli"io#s sprin(led in aresh $reen salad or whirled in a "hili or sa#"e, and ma(e a h#moro#s repla"ement or the typi"al

ish "ra"(ers& Stir a hand #l into pi==a sa#"e be ore slatherin$ it on a so#rdo#$h "r#stE no one willever (now there are little ishes swimmin$ aro#nd in there. Bo# "an #se sardines to top pi==as, blendinto dressin$s or dips see re"ipe, pa$e G1:, season so#p, or mi! into a salmon salad witho#t m#"halteration to the meal*s lavor& For the more advent#ro#s, try a sardine wrap or sandwi"h with a #nspread s#"h as h#mm#s or olive tapenade, sli"ed hardboiled e$$, tomato and avo"ado, all sn#$$led ina bed o ar#$#la or water"ress&
http://www.radiantlifecatalog.com/http://www.radiantlifecatalog.com/


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-ritish whitebait, traditionally battered andried in hot tallow+a tr#ly healthy ast ood.

'hitebait is a term applied to yo#n$ ish o a variety o spe"ies, one in"h or less in len$th& /he entireish is eaten, in"l#din$ head, ins and $#t& ew Healanders #s#ally "ons#me whitebait in an omelet orried in batter& n -ritain these sprats+#s#ally yo#n$ herrin$+are "oated in lemon #i"e and served

with bread and b#tter&

F(SH R%EFish roe or ish e$$s have been a sa"red ood a"ross the $lobe sin"e an"ient times& n his writin$s, r&Pri"e detailed the $reat len$ths the natives o the Andes went to "arry dried ish roe rom sea levelba"( to their villa$es hi$h in the mo#ntains+sometimes h#ndreds o miles+to s#pply those o"hildbearin$ a$e with the n#trients needed to ma(e the healthiest o babies& /hese n#trient% densee$$s are ri"h in vitamins A, , and < 2 A"tivator I: alon$ with =in", iodine, and the brainb#ildin$ attya"id @A, ma(in$ them a power #l s#per ood or babies and ad#lts ali(e& A""ordin$ to a re"ent 'APF%

#nded analysis by D-3 aboratories, ish e$$s "ontain 1G,000 D vitamin per tablespoon.


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Pale, yellow "aviar served with inely "hopped onions and so#r "ream on "rispy pan"a(es&

/he 3s(imos "ons#med roe rom salmon and other ish in lar$e 4#antities, o ten daily& #rin$ thewarm season, salmon roe was dried in the s#n to preserve it or #se thro#$ho#t the year, espe"ially

or pre$nant women&

As one "an ima$ine, there are many "hoi"es when it "omes to ish roe& 'hile most people asso"iateish e$$s with "aviar, te"hni"ally, the only ish roe "lassi ied by this name "omes rom the prehistori"reshwater bel#$a st#r$eon& K All other varieties are simply ish e$$s or roe, b#t they are #s#ally

prepared in the same way& /he "aviar pro"ess involves separatin$ the ish e$$s rom the membrane bypassin$ them thro#$h a sieve& /he li4#id is pressed o , and the e$$s are mildly salted and sealed

resh in small tins, or they are "anned and heat treated&

Salmon roe is one o the more a""essible and $enerally better tastin$ ish roes available& n Japan,salmon roe+"alled i(#ra, borrowed rom the L#ssian i(ra+is #sed in ma(in$ s#shi, as is the sweet%tastin$ bri$ht oran$e%red roe "alled tobi((o that "omes rom lyin$ ish, and that typi"ally appears onCali ornia rolls in s#shi resta#rants& ote5 most Cali ornia rolls "ontain additive% illed imitation "rabmeatE simply re4#est that the real "rab be #sed:& M

Salted, pro"essed "aviar, whether resh or "anned, is deli"io#s with inely "hopped onions and so#r"ream& P#t a dollop o "reme rai"he or so#r "ream on a $ood 4#ality "ra"(er or "rispy pan"a(e, topwith the ish e$$s and inely "hopped onions& /hese will disappear 4#i"(ly.

Dnpro"essed roe is more di i"#lt to eat and prepare& t "omes resh, ro=en, smo(ed or dried& yo#are a isherman and ind roe in yo#r ish, be s#re to s"oop it o#t and eat it on the spot+or save andserve with toast and b#tter when yo# $et home& Bo#r ish mon$er may also have resh ish roe& Shadroe, available on the 3ast Coast d#rin$ the sprin$, is a re$ional deli"a"y that "an be prepared in avariety o ways&

Dnpro"essed dried and ro=en ish e$$s are available thro#$h mail order s#"h aswww&lives#per oods&"om or www&vital"hoi"e&"om :E they tend to be sti"(y and a "hallen$e to prepare&

Fro=en e$$s "an be thawed and #sed as needed& /oss a ew on the hi$h%"hair tray or babyE he willmore o ten than not en oy his salty peas, as ina Plan"(, a#thor o Real Food , "alls them& Anothereasy way to in"orporate resh or dried roe is by addin$ a little s"oop into an e$$ s"ramble or the

amily or e$$ yol( pan"a(e or baby p#t one to two ree%ran$e e$$ yol(s into a bowl and mi! in"oo(ed ve$$ies, meats or ish and the ish e$$s with seasonin$s and "oo( on a hot s(illet li(e apan"a(e:& /ry blendin$ a dollop into yo#r ne!t salmon salad with mayo and pesto& 6i! it into yo#r s#n%dried tomato spread, smo(ed salmon dip see re"ipe p& G1:, or raw (et"h#p or a n#trient%boost&

n )ree"e and other 3#ropean "o#ntries, ish roe that has been salted and smo(ed or dried is the mainin$redient in the deli"io#s ish roe spread "alled tamarasalata&

*(&ER iver rom po#ltry $oose, d#"(, t#r(ey or "hi"(en:, ish, "ow, lamb, $ame and pi$ is re"o$ni=ed the

world over as a s#per ood& All liver is ri"h in iron and other minerals, "holine, and - vitamins,espe"ially all%important - and - 12 & iver rom r#minant animals "ow, lamb and $ame: is o#r best

ood so#r"e o vitamin AE pi$ liver is loaded with vitamin E liver rom po#ltry "ontains abo#t hal thevitamin A as bee or lamb liver, b#t may be the best o all the livers with i ts ni"e balan"e o vitamins A,

and < 2&-e"a#se mother*s mil( is low in iron, liver is a val#able irst ood or baby, as aro#nd si! months a #ll%term baby*s iron stores be$in to de"rease& n many traditional "#lt#res, pre%"hewed liver is a "ommon

irst ood&G t is no wonder this ood is revered or its n#tritional $i ts+"ompared to other oods, ito#tdoes most others in terms o vitamin and mineral "on"entration see "hart below:&

deally, p#r"hase liver rom animals that have en oyed their lives on "hemi"al% ree past#re& /hese"ond best "hoi"e is or$ani" "hi"(en, bee , or "al liver& /hird "hoi"e, non%or$ani" "al liver, sin"ethese yo#n$er animals typi"ally spend the irst months o their lives on past#re& /he amo#nt o time
http://www.livesuperfoods.com/http://www.vitalchoice.com/http://www.livesuperfoods.com/http://www.vitalchoice.com/


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on past#re varies rom ran"h to ran"h, so do some investi$ative di$$in$& Avoid livers rom"onventionally eed%lot raised "hi"(ens, ho$s or "attle& 8

As or taste, "al liver is "onsidered the best o the best be"a#se o its deli"ate taste and tenderness&amb liver r#ns a "lose se"ond and "hi"(en liver is similar in ran( be"a#se o its li$hter lavor and

te!t#re& -ee liver is to#$her and has a stron$er lavor "ompared to "al liver, b#t i not over"oo(ed,"an still be deli"io#s& Por( liver has the stron$est lavor and is best #tili=ed in hi$hly seasoned

liverw#rst&o matter what type o liver yo# "hoose, soa(in$ or marinatin$ liver will temper the stron$ lavor or

bitterness some people ind #npleasant, as well as ma(e it more tender& 6il(, b#ttermil(, so#r mil(,lemon #i"e, or vine$ar wor(s well&

Sin"e liver is low in at, it is $ood to "oo( it with plenty o lard, $oose at, ba"on at, or "o"on#t oil&Nitamin %ri"h lard or ba"on at are per e"t with bee or lamb liver, as these are hi$h in vitamin A b#t"ontain little i any vitamin &

3at liver ried, $rilled, with ba"on, or in sa#sa$e, pOt and liverw#rst a wonder #l so#r"e orliverw#rst is www&$rasslandbee &"om :&


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6arrow bones "#t a"ross the bone and split len$thwise&

B%+E ) RR%W /raditional peoples who "ons#med lar$e animals did not i$nore the marrow hidden away in thebonesE in a"t, they val#ed the marrow as an e!tremely n#tritio#s ood, e!plains Sally Fallon 6orell inher pie"e titled -one 6arrow o#nd at www& westonapri"e&or$:& 9 /here are many e!amples rom"#lt#res aro#nd the world5 Alas(an natives re$#larly eat the marrow rom "aribo# and moose, ndians


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en oy the traditional dish "alled nalli nihari rom slow%"oo(ed marrow, a 6e!i"an dish eat#rin$ beebone marrow "alled t#etano: is #sed as ta"o and tostada illin$s, and in the Philippines bone marrowis the primary in$redient in a so#p "alled bulalo & nterestin$ly, the literal translation o bone marrow inL#ssian is bone brains, whi"h indi"ates that its val#e was lon$ a$o #nderstood& 10

r& Pri"e stated in Nutrition and Physical Degeneration , An important part o the n#trition o the"hildren >o ative Ameri"ans? "onsisted in vario#s preparations o bone marrow, both as a s#bstit#te

or mil( and as a spe"ial dietary ration&11

And while developin$ a meal plan or an orphana$e, Pri"ein"l#ded bone marrow& /hey then re"eived a bowl "ontainin$ appro!imately a pint o a very ri"hve$etable and meat stew, made lar$ely rom bone marrow and ine "#ts o tender meat5 the meat was#s#ally broiled separately to retain its #i"e and then "hopped very ine and added to the bone marrowmeat so#p whi"h always "ontained inely "hopped ve$etables and plenty o very yellow "arrots& 12

ab tests show that 100 $rams, appro!imately si! and a hal tablespoons, o bone marrow "ontainsGG D vitamin A, 29 m"$ vitamin < 2, and hi$h levels o no#rishin$ ats #p to KM per"ent sat#rated:&

-one marrow is ri"h in spin$olipids, whi"h are spe"iali=ed ats that prote"t "ell membranes a$ainstenvironmental ins#lts and that are "riti"al "omponents o the brain and nervo#s system& 1;,1K 'hen p#r"h a si n$ m a rrow bones typi"ally shan(:, do yo#r best to $et ree%ran$e "hoi"es+lamb, bee ,b# alo, and so on&

An easy way to in #se marrow into a meal is to simply melt the marrow rom within the bone ri$ht intoa slow%"oo(in$ sa#"e or stew& 6arrow bones "an also easily be roasted or boiled& For roastin$, Fer$#s@enderson, a#thor o The Whole Beast: Nose to Tail Eating , has an easy e!planation5 pla"e themarrow%bone pie"es appro!imately ; in"hes ea"h: standin$ #pri$ht in an ovenproo ryin$ pan in aKM0QF oven or abo#t 20 min#tes& @enderson says yo# are loo(in$ or the marrow to be loose and$ivin$, b#t not melted away, whi"h it will do i le t too lon$& /he ends will $et a to#"h "rispy& /o eatthe marrow, e!tra"t with a small or( or spe"ial marrow e!tra"tor, spread on toasted so#rdo#$h bread,sprin(le with sea salt and top with parsley salad&

For a pin(er, less%$rey marrow, soa( two%to%three%in"h bones in "old water or twelve to twenty% o#rho#rs, "han$in$ the water several times& Altho#$h this step is n#tritionally #nne"essary, the res#ltantless%$rey "olor may ma(e the marrow more appeti=in$& /hen "over the soa(ed bones with "old water,brin$ to a low boil and simmer or appro!imately twenty min#tes to one ho#r dependin$ on the si=eo the bones:& 1M

7n"e "oo(ed, #se a (it"hen towel to handle the hot bones and s"oop o#t the marrow with the end o a

spoon or a spe"ial marrow spoon and spread it li(e b#tter on "ra"(ers, mi! it into a spread or dip orve$$ies, add a dollop into a bowl o so#p or stew see re"ipe pa$e G2:E no $reat an are is needed& /ryspreadin$ a thin layer o marrow on a tortilla pre erably spro#ted $rain:, top with salsa, lime, and asprin(le o sea salt and en oy&

# * R * ()-ER (&EFollowin$ revered sa"red ood pra"ti"es o lon$ a$o is not only sensible, b#t more important, essential&'hether yo# have plans to $row a baby, ma!imi=e yo#r "hild*s brain and physi"al development, oroptimi=e n#trient #pta(e d#rin$ yo#r ad#lt years, sa"red oods m#st be re$#lar meal%time eat#res& tis imperative that we passionately p#rs#e an"ient dietary wisdom or the sa(e o o#r amilies andma(e sa"red oods more o a "ommonpla"e addition to o#r "#rrent "#linary traditions&

S($EB RS

("portant Sacred Foods of +ative -eoples

S3AF77 5 whole small ish, ish livers, ish liver oil, ish heads and shell ishLA' A LB5 whole mil(, ermented mil(, "ream and b#tter rom past#red animals3))S5 espe"ially e$$ yol(s, rom po#ltryE e$$s o inse"ts and ish7L)A 63A/S5 liver, brain, ton$#e, marrow, (idney, l#n$s, stoma"h linin$, intestines and reprod#"tiveor$ans


24/27

A 6A FA/5 rom "ows, lamb, $ame, pi$, po#ltry and sea mammalsS3C/S5 'orms, "aterpillars, larvae, $rasshoppers, et"&

B*E ./ #%$ *(&ER %(* $%SE RE#%))E+$ (%+S

Children a$e ; months to 12 years5 A dose o "od liver oil that provides abo#t M000 D vitamin A andM00 D vitamin , daily, obtained rom abo#t 1 teaspoon o re$#lar "od liver oil or 1R2 teaspoon ohi$h%vitamin "od liver oil& Dse an eye dropper or syrin$e or the little ones&

Children over 12 years and ad#lts5 A maintenan"e dose o "od liver oil that provides abo#t 10,000 Dvitamin A and 1000 D vitamin daily, obtained rom 2 teaspoons o re$#lar "od liver oil or 1teaspoon o hi$h%vitamin "od liver oil&

Pre$nant and n#rsin$ women5 A dose o "od liver oil that provides abo#t 20,000 D vitamin A and2000 D vitamin daily, obtained rom K teaspoons re$#lar "od liver oil or 2 teaspoons hi$h%vitamin"od liver oil& 1

*iver 0 +o %ther #o""on Food is Higher in +1trients

Per 100 $rams Apple Carrots Led 6eat iver

Phosphor#s m$ ;1 m$ 1K0 m$ KG m$

ron 0&1 m$ 0& m$ ;&; m$ 8&8 m$

Hin" 0&0M m$ 0&; m$ K&K m$ K&0 m$

Copper 0&0K m$ 0&08 m$ 0&2 m$ 12 m$

Nitamin - 2 0&02 m$ 0&0M m$ 0&2 m$ K&2 m$

Nitamin A 0 0 K0 D M;,K00 D

Nitamin C 0 G m$ m$ 0 2G m$

Nitamin - 0&0; m$ 0&1 m$ 0&0G m$ &G; m$

Nitamin - 12 0 0 1&8K m$ 111&; m$

RE#(-ES H('H*('H (+' HE S #RE$ F%%$S

#RE )2 'REE+ $RESS(+'

1 avo"ado, peeled and pitted1R2 "#p mayonnaise pre erably homemade:

1R2 "#p so#r "ream or yo$#rtM or an"hovy ilets, "hopped2 tablespoons "hopped $reen onions2 tablespoons "hopped "ilantro1 tablespoon lemon or lime #i"e1 "love $arli", "hoppedSalt and pepper to tasteCream all in$redients in a ood pro"essor or blender and re ri$erate or #p to 2K ho#rs in an airti$ht"ontainer& Dse on salads, as a dip or raw or steamed ve$etables, or blend into mashed "a#li lower orpotatoes&


25/27

S)%3E$ S *)%+ +$ F(SH R%E $(-

1R2 "#p "hopped smo(ed salmon2 tablespoons reshly s4#ee=ed lemon or lime #i"eK o#n"es "ream "heese, pre erably or$ani" or homemade2 tablespoons min"ed red onion or $reen onion1 to 2 tablespoons dried ish roe

Salt and pepper to tasten ood pro"essor, mi! all in$redients #ntil smooth& Store in an airti$ht "ontainer in re ri$erator or #p

to 2K ho#rs& 7ne tablespoon o ish roe s#pplies 1G,000 D vitamin & Combinin$ ish roe with so#r"ream, "r me raT"he or "ream "heese s#pplies vitamins A, and < 2 all to$etherE a dynamite sa"red

ood "ombo.

*(&ER +$ F(' S E

2 onions, "hopped1 red pepper, "hopped into bite%si=ed "h#n(sM dried i$s, "hopped into small bits1R2 "#p oran$e #i"e, reshly s4#ee=ed pre erably1R2 "#p homemade bee or "hi"(en sto"(1 "#p sli"ed bee , bison or "hi"(en liver, or$ani" and past#red

Salt to taste, abo#t 1R2 teaspoon1 tablespoon lard or ba"on at

6arinate liver in so#r mil( or water with a bit o vine$ar or several ho#rs i desired& Sa#t onions inyo#r "hoi"e o at #ntil they are transl#"ent& Add the red pepper and i$s and "oo( #ntil tender& Po#r inthe broth and oran$e #i"e and "oo( #ntil there is a sa#"e%li(e "onsisten"y& Add the liver and "oo( #ntil

#st done and pin( in the middle:& Serve with whole $rain or toasted so#rdo#$h bread& Le"ipe "reatedby ianne


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1R2 "#p "o$na"1R2 "#p homemade bee or "hi"(en sto"(1 "love $arli", "r#shed1 teaspoon dried $reen pepper"orns, "r#shed1RK teaspoon dried rosemary, "r#shed1R2 teaspoon dry m#stard1R2 teaspoon dried dill;%K tablespoons so tened b#tter#nre ined salt to taste

Chi"(en livers are lower in vitamin A than bee or lamb liver, b#t may be better n#trit ionally be"a#sethey "ontain a balan"e o vitamins A, and < 2+all three o 'eston Pri"e*s at%sol#ble a"tivators in onedeli"io#s pa"(a$e&

Pat livers dry and sa#te in b#tter, lard or ba"on at #ntil well browned& Add "o$na" and sto"( to thepan and de$la=e& Add $arli", pepper"orns, rosemary, m#stard and dill& -oil the li4#id down #ntil it

orms a thi"( paste& Allow the livers to "ool sli$htly and then pro"ess #ntil smooth in a ood pro"essorwith so tened b#tter& Season to taste with #nre ined salt& Serve with so#rdo#$h toast or on endiveleaves&

Bone )arro4 #1stard Serves K

abo#t marrow bones, 2%; in"hes in len$th1 "#p heavy "ream2 e$$ yol(s1 whole e$$#nre ined salt and pepper to taste

Soa( marrow bones in "old water or 12%2K ho#rs, "han$in$ the water several times& Cover the boneswith "old water, brin$ slowly to a boil and barely simmer or abo#t 20 min#tes& S"oop the "ylinder omarrow o#t with the handle o a small spoon& -lend "ream, marrow and e$$s and season to taste&Po#r into o#r small b#ttered rame(ins, pla"e in hot water and ba(e at ;00 de$rees or abo#t 20min#tes or #ntil the "#stard is set& et "ool and #nmold& Serve as an a""ompaniment to meat&

% See more at5 http5RRwww&westonapri"e&or$R"hildrens%healthRsa"red% oods% or%e!"eptionally%healthy%babies%and%parents%tooRVsthash&JB Dm-b2&dp#

1. Brain Food7 Sal on

M. Brain Cood= -ggs

&. Brain Cood= 6eanut Butter

. Brain Cood= :hole Jrains

@. Brain Cood= $ats>$atmeal

?. Brain Cood= Berries

O. Brain Cood= Beans

P. Brain Cood= *olorful ,eggies


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)F, "ale! Asparagus! Chard! and other dark leaf# greens

These leafy greens boast high amounts of iron and folate and are rich inantio3idants li$e lutein and 6ea6anthin protect the eye and aide in itsdevelopment. These ama6ing leaves are top super foods because theycontain a large amount of vitamin C and good amounts of calcium andvitamin >. Together the calcium and vitamin > are superb bone builders

(studies show that vitamin > is needed to activate bone proteins to help giveyour baby a strong s$eleton.

ello *oran'e ve'e ables

#hic5peas 6'arban7o beans8

15. Pumpkin Seeds

A handful of pumpkin seeds w ill contain the daily required a mount of zinc. Zincenhances t he memory a nd thinking sk ills.

11. Apples And Plums

Apples a nd plums h ave quercetin an antioxidant which ghts co gnitive decline inhumans. These are especially g ood for children when they are sluggish.

babies superfoods

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