Nuts About Nuts!

Ok, so I love nuts. Who doesn’t…? I guess maybe those with a life-threatening allergy… If that’s you, not to worry. Although this time I’m discussing nuts, seeds have a very similar nutritional make up.

Nuts are close to the perfect food. They are tasty, good for you, require no preparation, and can be used in almost any dish, sweet or savoury. My family and I eat nuts everyday. Nuts are a very important part of a healthy diet and, unless you have an allergy, should be consumed often. I find most people do not eat enough nuts if they are even eating them at all.

Nuts are particularly important for kids. They need foods high in healthy fats to keep them going and to help with brain development, and nuts are a great source of healthy fats. They also contain protein, fibre, and vitamins and minerals. Although the exact nutritional profile differs between varieties, nuts are generally about 10-20% protein and 50-75% fats (mainly mono and polyunsaturated). They contain differing types and amounts of vitamins, minerals, and phytonutrients so it’s best to rotate your nuts to ensure you are getting all they have to offer.

Unfortunately, nuts have gotten a bit of a bad wrap over the last few decades due to rising numbers of allergies. For awhile, it was even recommended that you delay introducing nuts to infants to help prevent food allergies. This advice has since been found to be false and the Canadian Paediatric Society recommends not waiting to introduce nuts even if there is an increased risk of allergy. For more information on this, visit:

We are also emerging from a huge ‘fat scare’ where everyone seemed to be avoiding fats like the plague. Thankfully, we seem to be getting over that as we are realizing that low fat diets actually make things worse. Fats are necessary for health and normal functioning. We need fats; the right kind of fats. Even if you are trying to lose weight and cut calories, you should not be avoiding healthy fats.

Now, I’m not saying that you should go forth and consume an entire bowl full of nuts for breakfast, lunch, and dinner everyday. I just want to get the point across that you don’t need to be afraid of nuts and, in fact, should give them a welcomed and important position in your diet amongst all the other healthy foods, like fruits and vegetables. Better yet, use them to bump out some unhealthy foods. Because nuts are high in fats and proteins, they give you more energy and keep you feeling satisfied longer as compared to a sugary snack.

Nuts Pic

Here are things to keep in mind when purchasing and storing nuts:

  • Buy your nuts raw, and not roasted. Exposing nuts to high heat strips them of some of their health benefits. The unsaturated fats become rancid and some of the vitamins and minerals can be depleted. Buying shelled nuts is even better, but not as convenient.
  • Store your nuts in the fridge. Unsaturated fats are sensitive to heat and light. Keeping them in a cool, dark place keeps them fresh for longer.
  • When buying nut butters, be sure to check the ingredients. Typical store bought nut butters are loaded with sugars and trans fats. Check the label to make sure the only ingredient is nuts.
  • Nuts can sometimes be a bit hard to digest. Try soaking them for 4-6 hours or overnight. They become softer and, some think, easier to digest.

Easy ways to include nuts in your diet:

  • Plain straight up nuts. Not tempting enough?  Try adding some dried fruit (… and perhaps a few dark chocolate or unsweetened carob chips) to make a trail mix.
  • Nut butters (natural nut butters with no added ingredients) spread on crackers, bread, celery (ants on a log anyone?), apples, etc.
  • Sprinkle nuts on a salad.
  • Try a nut inspired recipe like this Asian Cashew Quinoa Salad.
  • Add ground or whole nuts to your oatmeal or hot cereal. Chia and hemp seeds are great for this too.
  • Add nuts or nut butters to a smoothie.
  • Use different kinds of nuts to make pestos to use on pasta, meat, or as a spread or dip.
  • Grind nuts and use the powder to coat slippery fruits like banana and melon. On top of adding a nutritional punch it also makes them easier for little ones to pick up. Just pop nuts in a food processor, magic bullet, blender, or coffee grinder and pulse until nuts are ground into a powder.
  • Mix ground nuts in baby food purees or cereals.
  • Add ground or whole nuts to yogurt.

Important Note:

Whole nuts and large dollops of nut butters can be choking hazards for children. Grinding nuts and sprinkling them on cereals, fruits, or adding them to smoothies is your best bet to avoid this risk. When using nut butters, spread thinly and avoid globs.   When children are old enough to begin eating whole nuts, try soaking them to soften them up and ensure the pieces are not big enough to block an airway. Here is some additional information on choking hazards:


Ridiculously Easy and Delicious Dairy-Free Ice Cream

I can’t remember where I first saw this recipe, but it is all over the healthy/vegan recipe blogs.  Our family is (mostly) dairy-free, and a summer without ice cream is just wrong.  Sure, there is a lot of pre-made dairy-free ice cream on the market, but it’s expensive, and now it’s soooo easy to make your own healthy version.

All it takes is one ingredient: frozen bananas. That’s it! Well… plus any flavourings you want. The consistency is that of soft serve ice cream.  Yes, there is always that underlying banana flavour, but it works well with many ice cream flavours, hence the banana split, and I don’t think it’s very overpowering.

When I first saw this recipe, I thought it was too good to be true.  How could I have gone this long without knowing about this?  I had to try it for myself.  I got out my trusty food processor and some frozen bananas, and minutes later, I had what looked to be soft serve ice cream.  I added some cocoa powder and a spoon of peanut butter, blended some more, and scooped it out into bowls for Nicholas and myself.  One taste and I was a believer.  It’s awesome, and I can tell Nicolas agrees, because he finished his bowl too.

I made it again the following night for Isaac to see if it would pass the husband test.  He complained that I didn’t give him a large enough serving; I would say that’s a pass!

A big thank you to whoever first figured out that frozen bananas turn into ice cream!

Nick Ice Cream

Here are the measurements I used:

Chocolate Peanut Butter Banana Ice Cream

Makes 2 servings


  • 2 frozen bananas, peeled (thawed at room temp for about 10 mins)
  • 2-3 tsp cocoa powder
  • 2-3 tsp natural peanut butter


  1. Place bananas in food processor and blend until mostly smooth
  2. Add cocoa powder and peanut butter and continue blending until soft-serve consistency
  3. Scoop into 2 bowls and enjoy!

Try experimenting with flavours to create your own. Anything goes; Strawberries, hazelnuts, vanilla, etc.  Please share any interesting flavour combinations you’ve tried in the comments section.

Homemade Baby Food 101

My biggest inspiration for this blog is my son Nicholas.  He just turned 2 last month, which I cannot believe.  The last two years have been a whirlwind.  So much can change in such a short amount of time.  Some of my first few posts will be spent catching up on the last two years of dietary adventures.  Although I was very sleep deprived for the first 12 months plus, I will do my best to recollect any important details.  I thought it would be best to start from the beginning; Nicholas’s first ‘solid’ food.

When Nicholas was about 4 or 5 months old, I took a course on how to make homemade baby food purees.  I was a little leery on feeding him anything out of a jar, especially when he seemed so small and vulnerable.  However, what ended up really selling me on this idea was tasting the difference between the pre-made and homemade versions.   As I may have mentioned; I love food, and I want Nicholas to love food as much as I do. Therefore, it makes sense to me to introduce him to the full potential of flavours as early as possible.  The packaged varieties just don’t cut it for me flavour-wise.  Plus we have access to farm fresh organic produce and making the purees was so simple.  It wasn’t really a hard choice to make.

I waited the recommended 6 months to introduce ‘solids’ and spent quite a bit of time contemplating which foods I would introduce first.  The recommendations on infant feeding had just been revised, so I no longer had to worry about avoiding the long list of allergens.  Now almost anything goes, with the exception of dairy (not until 9-12 months) and honey (not until 12 months).  You are also encouraged to introduce meats or iron rich foods early on as an infant’s iron stores begin to dwindle around 6 months of age.

Here is a link to Health Canada’s infant feeding recommendations:

I finally decided on acorn squash as his first food.  We had some fresh from our farm share.  He loved it!  I can’t quite remember the exact order of the foods which followed but I know broccoli, quinoa, and sweet potato were in there.  I also can’t remember which meat I introduced first, but it was probably chicken or turkey.  He gobbled everything up, just as I had hoped.  My 6 month old; the foodie!

Here is a pic of Nicholas getting his first taste of solid food.  Based on his expression, his mind is completely blown. Nick squash

Making purees is really simple.  Anyone with a blender can do it.

Here are the basic instructions on turning foods into baby food purees:  

Fruits and Veggies:

  1. Cut the fruits or vegetables into small chunks and steam or boil until soft.  *Avocados do not need to be steamed, and it’s debatable whether bananas need to be cooked first for younger babies, as raw bananas may constipate them.
  2. Cool and then transfer the cooked fruits/veggies into a blender, Magic Bullet, or food processor with breast milk, the leftover liquid you used to cook, or a combination of both.  Blend well until you get the desired consistency.

Tip: I liked to use at least some of the left-over water you used to steam, as you are adding back some of the nutrients that were leeched from the veggies as they cooked.

I also sometimes freeze the left-over liquid to use when making grains.  This adds extra flavour as well as nutrients.


  1. Cut the meat into small chunks or break apart a package of organic ground meat and place it in a medium sized pot with a tight fitting lid.
  2. Cook the meat in a pot with some water in the bottom (about ¼-1/2 inch) and the lid on, so you are basically steaming or simmering the meat. Heat should be med-low.
  3. Keep stirring and make sure the water does not boil away so that the meat does not start to brown.
  4. Once the meat is cooked through, cool and transfer it to a blender, Magic Bullet, or food processor.  Add breast milk or water, and blend until you reach the desired consistency.  Mmmmm, meat smoothie.

Tip: I always use dark meat, as it has a higher iron content.  The extra fat in the dark meat also creates a better consistency.


  1. Put your whole grains in a blender, Magic Bullet (or similar), and blitz with the grinder blade (2 blades which lay flat) until they are your desired grind.  Start with a very fine powder and work your way up to lumpier textures.
  2. Boil 1-2 cups of water, depending on the consistency you are aiming for and add ¼ cup of powder (Oatmeal may take less water ¾ cup – 1 cup).  *It may take a bit of trial and error to get the consistency just right.
  3. Bring back to a boil, then turn the heat down to simmer and cover.
  4. Cook for 10 minutes, whisking regularly to avoid clumping.

Tip: When making oatmeal, steel cut oats are best.  Avoid using instant oats or quick oats. When making rice, use any type of brown rice.

Notes on Consistency: Generally, you want to start with a smoother consistency and work your way up to a lumpier texture.  I would recommend working your way up to a lumpier consistency fairly quickly to get your little one used to a variation of textures.  Introducing a wider variety of textures early is being linked to less picky eating later on.

IMG_5100 Storing and Freezing: It’s most convenient to make big batches and freeze the purees in small mason jars or a stainless steel (or other freezer safe) ice cube trays.  Once the cubes are frozen, you can transfer them into a larger container.  You can then just take out a cube of this and a cube of that, warm it up in a small sauce pan, and serve.  Frozen purees can last in the freezer for up to 6 months, but are best consumed within 3 months.

I haven’t tried freezing any of the grains as I hear that they do not freeze well.  It’s easy enough to make a pot of what you need, and keep it in the fridge to use over the course of 2-3 days.

Always label the containers so you know what’s what.  After all, how else would you tell the difference between a chicken cube and a turkey cube, or a kale cube and a spinach cube? I occasionally think my memory is up for the challenge but it rarely works as well as I hope.

Here is my go-to website for all things baby food:

Baby Led Weaning/Feeding (BLW)

For those of you who have never heard of BLW, it’s basically giving your baby finger foods right off the bat and skipping the whole puree stage.  The foods need to be a big enough so they have a ‘handle’ to hold while they gnaw on it. The idea is that they will have more of a chance to explore ‘real’ foods and will begin chewing and swallowing the foods at their own pace.  I’ve read up quite a bit on this subject, and I have a few friends who used this method.  I would actually say that I used a combination of purees and BLW for Nicholas.  However, while I understand the concept and agree with most of the philosophies, I just wasn’t comfortable committing to it fully.  I enjoyed making the purees, and I was a little nervous about giving Nicholas whole chunks of food to gnaw on at 6 months. I was also anxious to get as much solid food into him as possible to see if it would get him sleeping longer (which is a story for another time).  It didn’t.  It did however give me more confidence when I started introducing finger foods.  I started to give him soft foods with ‘handles’ earlier than most other moms I knew and earlier than I would have otherwise.

A place to start for more info on Baby Led Weaning:

I don’t really feel there is a right and wrong choice between purees and BLW (as long as you are introducing lots of textures with the purees).  It just comes down to what works best for you and what seems right for your baby.  All families are different and all babies are different, and there isn’t always going to be a one size fits all approach.  I think the most important part is making sure your little one is eating a healthy diet.  If you are able to provide homemade nutritious foods, it doesn’t matter what form it’s in.  Keeping everyone healthy and happy should take top priority.