This week, certified clinical nutritionist and herbalist Christa Lund shares her insights on what makes “a good meal” for growing kids and why it’s so important to start kids on Real Food for lifelong health. Her no-noodle chicken soup recipe made with bone broth is perfect for Paleo food pouches--and for the Real Food Lover’s soul!
Blending the right Real Food nutrient balance for kid power
As parents, some days, it’s hard enough to feed ourselves. Add to the to-do-list “feed tasty and nourishing meals to my kiddo” that falls somewhere among all of your other daily duties, and this simple task can seem ominous.
If that’s not enough, perhaps your family is learning to navigate a life with food intolerances or you are making a sudden step toward cleaning up your diet for the sake of the little person in your household, because we all know establishing good habits starts when they are young.
So what’s a mom to do? Can’t we just feed them carrots and apples at each meal and call it good? Not really. Those growing bodies need a variety of nutrients to keep up with the demanding needs of their brain, eye, skeletal, development not to mention power their endlessly energetic systems.
First consider their nutrient needs at each meal. A nice blend of protein and fat for building the system and carbs (we’re not talking the white, processed kind of carbs, here) for powering the system, should go into each meal, especially for a developing child.
You’ll be surprised to find that some of your regular meals can actually be blended for on-the-go, nutrient-packed reusable food pouches for everyday use.
By making meals at home, using only whole, fresh ingredients, you can forego the need to become a master label reader for fear of dosing your child’s sensitive system with an offending food.
Bone broth adds a healthy dose of minerals
This chicken soup recipe is as easy as it gets. By using homemade bone broth you can get your dose of minerals such as calcium, phosphorous, magnesium, trace minerals, and the all-important collagen, as well as glucosamine, glycine, and chondroitin (this nutrition information does not apply to store bought broth).
Add a little chicken for protein, flavor, and fun and a few veggies and away you go. Now, who said fast food can’t be healthy?
Allow this recipe to grow with your child. If you are giving this to a younger baby, skip the salt and spices. As your kid’s palate progresses, season to your heart’s content
This is free of all common allergens and can be eaten fresh or frozen in a reusable food pouch for a to-go option.
3 Tbsp coconut oil
4 carrots, sliced into full or half moons (depending on the size of the carrot)
4 stalks celery, sliced
1 onion, diced
1 clove garlic, minced
1 large yam, diced (you can also use red potatoes if you’re into that kind of thing)
3 chicken breasts, cooked and diced
1 handful of fresh parsley
enough bone broth to cover by about 1”
salt and pepper to taste (optional)
In a stock pot, sautee onions in coconut oil until translucent. Add all other ingredients except the parsley. Simmer until vegetables are tender, about 45 mins. Remove from heat. Add parsley and any more salt and pepper that is needed to taste.
Divide the soup into that which can be eaten fresh and at home vs that which you will blend and put into reusable food pouches. Pulse your “to go” portion in a blender or food processor until the pieces are fine enough for your or your little one’s taste.
Printable Recipe Card:
Christa Lund is a Certified Clinical Nutritionist and Certified Clinical Herbalist and the owner of Wee Wellness. An honors graduate of the North American Institute of Medical Herbalism, Christa’s training includes over 2000 hours in nutrition, natural herbal remedies, and medical sciences. Christa passionately shares her knowledge with those seeking to improve their health. She offers her services in Northern Colorado and beyond.
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