Frittata: An Ode to the Egg

The egg is a wonderful thing. Its oval form and yellow yolk are visually pleasing, and, what’s more the egg provides hard-to-find nutrients, such as:

Lutein: for healthy eyes
Choline: regulates the brain, nervous system and cardiovascular system.
Vitamin D: one of the few foods that provides it in a naturally occurring form, easily absorbed by the body
Omega 3: found only in grass-fed, free-range eggs

We’ve become so health conscious about fat consumption that we’re consuming more and more unhealthy (modified saturated and trans fats found in packaged foods, and reduced fats) and less and less healthy fats (omega 3 and whole fat) found in fish and nut oils, butters, eggs and whole milk. Babies and children require healthy, whole fats to develop their brains, but adults need it as well.

You can boil eggs and carry them around in their shell for a quick and healthy protein snack for your little one. Or you can make frittatas…one of my favorite lunches to give Ilan. Whisk an egg or two, add some goat yogurt or whole goat milk, and toss in tomatoes, organic spinach, goat cheese and garlic. There are so many options for toppings and frittatas are great when you have little time to spare to make a fresh breakfast, lunch or dinner. I cut Ilan’s frittata into chunks for a great finger food and make enough for both of us to share.

Note: If you have a history of egg allergies in your family, avoid introducing eggs before age one. If not, eggs yolks can be introduced at 9 months without the egg white (egg whites contain the most allergens), and the entire egg can be enjoyed from age one. Choose free-range, non-medicated eggs for optimal nutrients and fewer toxins.

Whole Food Snacks on the Run

Making sense of packaged foods can be time consuming and misleading, particularly when you only focus on the ingredients. I was obsessed with giving my son brown rice cakes, as they were great for teething, an easy finger food, fun to play with and only made with organic whole brown rice, right?

I thought these were an alternative to the highly processed cheerios and other cereals and crackers that were common baby food snacks among my friends. When talking with Lisa-Marie, Weemunch Holistic Nutritionist, I learned that simply reading the ingredients on packages isn’t always enough…one has to look further at how packaged foods are made. It turned out that the process of puffing and shaping rice cakes (a method called ‘extrusion’) and other grains, denatures their nutritional integrity, including proteins, and makes them difficult to digest for infants, toddlers and adults. This may very well be why grain allergies are at an all-time high.

This week is devoted to finding good, whole foods that come out of packages…and make for quick, easy snacks when you are on the go. This is our list…tell us about yours.

Snacks

Peas (6 months +) great alternative to cereals, iron content and a fun finger food
Brown rice crackers (6 months +) one of the easiest grains for digestion. See soaking article on phytic acid. Note: these are not perfect but better than most.
Goat Yogurt (7 months +) organic, whole fat is best
Organic raw cheese (8 months +) some brands: L’Ancetre, Bio Bio, Little Qualicum, Earth’s Best
Sprouted Wheat Bread (8 months +) great with chevre, sprouted wheat is always easier to digest than whole wheat and white flour breads
Organic Raisins and other dried fruit (9 months plus, high in iron, choose non-sulphered)
Mandarin Oranges (9 months +), packed with Vitamin C, great finger food)
Goat Chevre ( 9 months +)
Edamame (9 months +) these are immature soy beans and therefore have not yet built up any phytic acid (other non-fermented/sprouted soy products are loaded with it!)
Avocado (9 months +)
Parmesan Crisps (9 months +) can be expensive, but a better alternative to white flour crackers
Suzie’s Flatbreads (9 months +) made from whole spelt or kamut flour and some seeds *not the easiest to digest but ok for an occasional snack on the go
Lara Bars (12 months + if nuts are not an issue) a very simple yummy ‘energy bar’ with only nuts and dates
Halvah Bars (12 months +) made from sesame seeds, with nuts and brown rice syrup for sweetener.

Drinks

Kombucha (12 months +)
Gerolsteiner (12 months +) a naturally carbonated spring water