These 3 plates make it easy to include a variety of nourishing fats in bub’s diet while introducing different flavours and textures. Healthy fats are an important part of bub’s nutrition, particularly during the early years when their brain and nervous system are developing rapidly. From salmon and hemp seeds to avocado, extra-virgin olive oil, flaxseed and tree nuts, each plate offers a delicious way to add nutrient-dense fats to bub’s meals.
Healthy Fats Plate 1: Salmon & Hemp Seeds Puree
Salmon is a source of omega-3 fatty acids, which play an important role in bub’s developing brain and eyes. It also provides high-quality protein, iron, zinc and vitamin B12 to support healthy growth and development. Hemp seeds add a healthy fat and plant-based protein, cauliflower provides a boost of vitamin C and quinoa adds additional protein, fibre and carbohydrates for growing bodies.
Healthy Fats Plate 2: Finger Foods with an Avocado & Extra-Virgin Olive Oil Dip
Avocado and extra-virgin olive oil are both rich in healthy fats, which support brain development, provide energy and boost immunity. This plate also offers protein-rich lamb koftas as well as plant-based protein and carbohydrates from the quinoa veggie bites.
Healthy Fats Plate 3: Mango Porridge with Flaxseeds & Tree Nut Maintenance Mix
Flaxseed is a plant-based source of omega-3 fatty acids and a good source of fibre. The Tree Nut Maintenance Mix contributes healthy fats, protein and a variety of important vitamins and minerals, while oats provide fibre and slow-release carbohydrates to help fuel bub’s busy body. Sweet mango puree adds a natural sweetness, vitamin C and antioxidants to create a delicious and nutritious combination.
3 Meals Rich In Healthy Fats
Nourishing Group
3 plates
25 minutes
20 minutes
Meals
Each plate provides a nourishing balance of protein, carbohydrates, healthy fats and fruits/vegetables. Offering a variety of healthy fat sources is a great way to support bub’s brain and nervous system development and these 3 simple plates make it easy to build healthy fats into everyday meals.
Ingredients
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¼ cup cooked quinoa
1 tsp hemp seeds
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½ ripe avocado
½ tsp extra-virgin olive oil
⅛ tsp garlic powder
A squeeze of lemon
¼ carrot
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¼ cup cooked oats
1 tsp ground flaxseed
Directions
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Microwave salmon and cauliflower puree cubes in 30 increments.
To the salmon and cauliflower puree, add your cooked quinoa and hemp seeds and mix.
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Preheat the oven to 180°C and line a baking tray with a baking sheet.
Bake lamb koftas and quinoa veggie bites in the oven for 10 mins.
To make the avocado dip, mash your avocado with a fork and mix in your extra-virgin olive oil, garlic powder and lemon juice.
Peel and grate your carrot.
Assemble plate with lamb koftas, quinoa veggie bites, avocado dip and shredded carrot.
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Microwave mango puree cubes in 30 increments.
To the mango puree, add your cooked oats, tree nut maintenance mix and ground flaxseed and mix.