Mommy and Me Smoothie
This recipe was created in collaboration with Midwest Dairy. I was compensated for my time, but the content and opinions included are my own.
You guys!! How is my baby starting to eat solids already?! WHERE has the time gone? Surely I don’t have a 6+ month year old. 😮 But alas, I DO. We are in the process of introducing new foods to sweet Harlow girl and allowing her to explore new flavors and textures. Something I forgot about is ALLLLL the messes created in this season. I love how relatively clean Camden is eating at the table. His food stays on his plate and I rarely have to clean his hands or face afterwards. There is just SO much cleaning that now has to be done—cleaning the high chair table, cleaning the bibs, washing out the rags we use to clean food off of her, and increased laundry with avocado and other food stains. 🥴 Woof.
With Camden, we used the baby led weaning process for introducing food to him. Pureed baby foods is a relatively new thing and before then, people were giving their babies the food they were eating. We liked how much cheaper and easier it was to be able to just give him the food we were eating (with a few modifications). It’s not for everyone, but we really liked it and how it encouraged independence and self-regulation with food.
One of the first foods I offered Camden was plain greek yogurt with peanut butter mixed in and have done the same with Harlow. Greek yogurt is a great source of protein and fat as well as key vitamins and minerals, so I feel like it has a great nutritional bang for its buck. And surprisingly, recommendations for introducing high allergenic foods like dairy, nuts, and shellfish have changed from waiting until after 1 years old (for dairy, later for other allergens) to introducing it earlier in order to prevent risk of developing an allergy (if you or your family has a history of allergies, these recommendations are a little different—so research this and ask your pediatrician before you start introducing those foods to your little ones. The purpose of this post is not on baby led weaning or allergies with babies).
In our current culture, there seems to be a lot of fear regarding giving our children dairy (or even ourselves!). If you have questions about the safety or nutrition of dairy, check out the Q&A I did last year on it. You can also check out the blog post here. Before having Camden, I did my own personal research on common concerns regarding dairy and feel VERY confident giving it to my children. Dairy isn’t a necessity, but I love how it packs a punch in terms of nutrition for a relatively low cost. And let’s be real, it’s just so stinking delicious. Recommendations are for babies to be at least one year old before introducing cow’s milk to drink (babies should be drinking formula or breastmilk until then), but other sources such as yogurt, cottage cheese, or cheese are recommended. Additionally, milk IN things is just fine—just not straight in a bottle or cup because of the low iron content in cow’s milk.
I mean, come on! Look at that creamy texture!!
Dairy has been a major source of protein for Camden throughout the past two years, because well, toddler preferences against meat and beans. 🤪 When planning out his meals, and eventually Harlow’s, I aim for a source of protein, fat, carbs, and then a fruit or vegetable. Oftentimes, I use cheese or Greek yogurt as both the protein and fat because Cam loves them. He has also been a big fan of smoothies for quite awhile. As a baby and even more so now, it’s a VERY easy and convenient way for him to get in fruits and veggies as well as some protein and fat. The smoothie recipe below is our basic recipe that you can modify for your tastes and preferences. Switch up the fruits, add frozen steamed zucchini (I know it’s weird, but it makes it nice and creamy) or frozen spinach, use peanut butter instead of almond butter, add chia or flaxseed—the possibilities are endless. We also use less milk so that it’s super thick and creamy. You can make it more runny if you prefer that. We sometimes eat this as a meal and other times share it as part of dinner or as a refreshing afternoon snack.
If you want to see Camden and I make it live, check us out on Instagram.
For more information on introducing food to little ones from birth to 24 months, check out these two helpful resources on when, how, and what to feed your child. Airplane Choo Choo and Mealtime with Your Little One
I hope you enjoy this as much as we do!
Mommy and Me Smoothie
Ingredients
- 1.5 cups frozen fruit (I use half mixed berries, half mango)
- 1 Tbsp almond butter
- 1 cup milk (I use whole milk)
- 2 Tbsp plain full fat Greek yogurt
- 1 scoop of protein powder (plain or vanilla)
Instructions
- Add all the ingredients to your blender and mix until fully combined and creamy. Add more milk if you prefer the texture to be thinner.
Notes:
If you're giving this to your little one, be aware of your child's ability to chew/swallow little seeds. If this is a concern, try frozen fruits without a lot of large/hard seeds--strawberries, mango, pineapple, peaches, banana, etc.
If you prefer sweeter smoothies, try adding a date or maple syrup.
If you want to add some veggies, a handful of frozen raw spinach or kale mixes in easily or even steamed, frozen vegetables such as sweet potato or squash!
Your Dairy Questions Answered
Back in September, I had the privilege of visiting a dairy farm in Chicago. I loved getting to see where our milk actually comes from and what the process of caring for and milking cattle looks like. I was able to meet the dairy farmers who own and run it, as well as ask them any questions I had. It’s really cool being more connected to our food supply.
And if you follow me on IG, you may have noticed that I recently did a Q&A regarding dairy on my stories. I addressed all of your questions, as well as a few details I thought were important to touch on. If you missed it, you can see my answers on my highlight reel HERE.
If you aren’t on Instagram, are a visual processor, or simply prefer cliff notes, here is the shortened version of what I discussed:
This recap was created in collaboration with Midwest Dairy as part of the dairy community’s Undeniably Dairy campaign . I was compensated for my time, but the content and opinions included are my own.
Back in September, I had the privilege of visiting a dairy farm in Chicago. I loved getting to see where our milk actually comes from and what the process of caring for and milking cattle looks like. I was able to meet the dairy farmers who own and run it, as well as ask them any questions I had. It’s really cool being more connected to our food supply.
And if you follow me on IG, you may have noticed that I recently did a Q&A regarding dairy on my stories. I addressed all of your questions, as well as a few details I thought were important to touch on. If you missed it, you can see my answers on my highlight reel HERE.
If you aren’t on Instagram, are a visual processor, or simply prefer cliff notes, here is the shortened version of what I discussed:
Can dairy cause acne?
Diet and acne is still a controversial topic, with conflicting information.
There is research that supports a diet high in high-glycemic foods may worsen acne. Additionally, studies have shown dairy and acne to be weakly associated. Skim milk had a stronger association with worsened acne than whole milk. (1)
Milk can cause rashes or eczema, but is more likely related to a milk allergy (so get tested!).
Is it unhealthy to drink whole milk? What about the saturated fat content?
A research study showed higher intakes of saturated fat from dairy was associated with decreased risk of cardiovascular disease.
Full fat dairy has been associated with decreased risk of metabolic syndrome. (2)
Full fat dairy leads to increased satiety and fullness.
Full fat dairy can help with blood sugar stabilization (fat is slower to digest, so your blood sugar doesn’t spike as much).
Don’t the hormones given to the cattle pass into milk? Are they dangerous to our health?
Dairy cows used to be given rBST to increase milk production. Consumers didn’t like this, so the majority of dairy farmers no longer use this and sign agreements not to.
rBST is digested into individual peptides and amino acids (so it’s not absorbed into the bloodstream as a hormone). Additionally, our body lacks receptors for this hormone, so it can’t bind to anything to elicit a response.
There are naturally occurring hormones that pass into the milk (just like hormones pass from human moms into their breastmilk!), but the amount passed through is not significant.
Addition for you guys (not in my videos): 1 8-oz cup milk has up to 2.2 ng estrogen; 1 Tbsp flax has 26,556.6 ng estrogen; ½ cup pinto beans has 154,800 ng estrogen; 3/4 cup tofu has 34,050,000 ng estrogen. A prepubescent child produces 41,000 ng/day; an adult male produces 136,000 ng/day; a non-pregnant woman produces 513,000 ng/day; and a pregnant woman produces 19,600,000 ng/day. (3,4)
I heard dairy is not easily digestible, so it’s not meant to be eaten?
It’s true that some people have a difficult time digesting lactose in dairy, and for those, I suggest taking lactaid, drinking lactose free milk, or eating low lactose products like hard, aged cheeses or Greek yogurt.
There are a lot foods our bodies may have a difficult time digesting (high fiber foods, fats, proteins), but that doesn’t mean we make a blanket statement that no one should eat them. If that were the case, gas-producing veggies like broccoli, cauliflower, and Brussels sprouts would be nixed. ;-)
Is dairy nutritionally necessary?
Dairy is not necessary in order to have a healthy, nutritious diet (or else people with dairy allergies would be in trouble!), BUT it is a very convenient and affordable source of great nutrition. Dairy is a wonderful source of protein, carbs, fat, calcium, vitamin A & D (fortified dairy), potassium, and phosphorous.
Additionally, dairy is delicious (in my opinion), and eating foods we enjoy is helpful for having a healthy relationship with food and having a nutritious food intake.
Greek yogurt for lactose intolerance?
For those with lactose intolerance, Greek yogurt (as well as hard, aged cheeses) can often be well tolerated, as the majority of the lactose is discarded along with the whey when strained.
For those with high sensitivities to lactose, some companies actually make lactose free yogurt, including Yoplait and Green Valley Creamery.
Milk for lactose intolerance if I don’t like the taste of soy milk?
Calf care concerns
Pregnant cows are separated from the herd and not milked for 2-3 months before giving birth.
While it varies from farm to farm, it is standard practice for the calf to be separated from the mom within 24 hours after delivery for the safety of the calf (to prevent infection from eating or lying in mother’s manure, some cows don’t pay attention to their calves, etc). Farmers ensure the calves are given quality colostrum (quality colostrum=increased chances of a strong immune system) and then milk either from the mom directly or through a bottle .
The calf is separated from the herd for the first 3 months in a dry, clean place to ensure the calf is healthy and growing properly.
Cows’ well-being is of upmost importance to the dairy farmer. Sick cows are expensive to treat, and unhappy or stressed cows produce less milk. Less milk=lower profit.
Organic vs. conventional dairy
Certified organic dairy farms have to uphold set standards (5): only organic fertilizers and pesticides on crops; at least 120 days of access to pasture (and then supplemented to ensure a balanced diet); and if an animal is given antibiotics, it must be sold.
The only nutritional difference is that organic milk is higher in omega-3 fatty acids and lower in omega-6 fatty acids. However, milk (organic or not) is not a significant source of omega-3s. Some companies do fortify their milk with DHA, so if milk is your go-to source for omega-3s, opt for a fortified product.
Antibiotics in milk?
When a cow is given medications or antibiotics for conditions such as mastitis, the cow’s milk is thrown away and not saved for consumption.
Shipments of milk are checked for antibiotic residue before leaving the farm as well as at least one other time in the manufacturing process. If antibiotics are found in the milk, the entire tank is thrown away at the expense of the farmer. (6)
Added (not on my videos): Testing for antibiotics have only gotten more stringent over time. More rigorous testing=higher quality assurance for the consumer. (7)
If your interested in what a dairy farm looks like and how it functions (but can’t go visit one in real life), you can check out this online farm experience here.
Sources:
Dairy and acne https://www.sciencedirect.com/science/article/abs/pii/S0190962209009670
Full fat dairy and Metabolic syndrome https://academic.oup.com/jn/article/146/1/81/4616088
Estrogen found in flax seed https://www.salon.com/2014/04/13/4_otherwise_healthy_foods_crammed_with_estrogen_partner/
Estrogen found in various foods and produced by humans: http://www.iowabeefcenter.org/information/IBC48.pdf
Certified organic requirements https://www.ams.usda.gov/sites/default/files/media/Dairy%20-%20Guidelines.pdf
antibiotic testing resources https://pubs.rsc.org/en/content/articlelanding/2009/an/b817836d/unauth#!divAbstract ; https://www.sciencedirect.com/science/article/abs/pii/S0165993609000776 ; https://www.health.state.mn.us/diseases/antibioticresistance/animal/truthmilk.pdf ;
Fall Apple Muffins with Crunchy Cinnamon Topping
This recipe was created in collaboration with Midwest Dairy as part of the dairy community’s Undeniably Dairy campaign . I was compensated for my time, but the content and opinions included are my own.
It’s fall, ya’ll…or can we agree it’s basically winter already?? It’s currently 16 degrees outside as I write this. Holy moly, summer transitioned into winter quickly! But to be honest, I’m loving cozy sweaters and pajama pants, candles, hot coffee, and pumpkin spice EVERYTHING. If you follow me on instagram, you know that I’m already listening to Christmas music. There’s no shame in my game.
So in light of the changing weather, fall produce, and the upcoming holidays, I am bringing you these delicious fall apple muffins with crunchy cinnamon topping!!
My neighbor recently had a baby (I promise this is a relevant story), so I wanted to bring her family some snacks to eat on while they figured out a rhythm for taking care of a newborn. I know when we had Camden that meals brought to us was so helpful. And I also know that my hunger was like none other, so snacks and substantial meals were essential. I found an apple muffin recipe that I made for them, but found them to be super dry and dense, and they weren’t sweet enough for my preference. So I decided I needed to perfect my own apple muffin recipe. After a few tries, I found a recipe that brings the right amount of sweetness (it’s there, but not overly so) and is tender and moist.
A few of my tricks for this recipe is the buttermilk, almond flour, and preparation technique. Now, I’m sure you could use regular milk (you know, because thinking AHEAD to get buttermilk doesn’t always happen), but buttermilk gives it moisture and a nice fluffy texture. Leftover buttermilk is great for pancakes, biscuits, scones, and even oven fried chicken nuggets. The majority of the flour used is white whole wheat and all purpose, but I added a little almond flour to make them more moist. It’s actually a trick I use in a lot of my baked goods. Lastly, I made sure to not over mix the batter. The instructions included help to minimize mixing so that your muffins don’t turn out like a rock. You’re welcome. 😉
Oh and that crunchy cinnamon topping? It’s optional, but not really optional, if you know what I mean. It reminds me of coffee cake…which is why I think you should make them for a thanksgiving/friendsgiving/special-family-gather brunch. And if you want to make them a little more fancy, just drizzle some powdered sugar icing or cream cheese frosting on top!
I’d love to hear if you made these and what you think!!
Fall Apple Muffins with Crunchy Cinnamon Topping
Ingredients
- 1 C buttermilk (warmed in microwave for 30 seconds)
- 1 egg
- 1/3 C melted coconut oil
- 1/4 C maple syrup
- 1 1/4 C white whole wheat flour
- 2/3 C all purpose flour
- 1/3 C almond flour
- 1 tsp baking soda
- 1 tsp baking powder
- 1 tsp cinnamon
- 1/2 tsp salt
- 1 1/2 C finely diced apple (granny smith, pink lady, or honeycrisp)
- 2 Tbsp unsalted butter, melted
- 3 Tbsp white sugar
- ½ tsp cinnamon
Instructions
- Preheat oven to 425.
- Finely chop apple and combine with remaining dry ingredients. Mix together.
- In a separate bowl, microwave the buttermilk to warm it slightly. If not, the melted coconut oil will solidify and make mixing difficult. Add the egg, maple syrup, and coconut oil.
- Fold the wet ingredients into the dry, being careful to not over mix the batter (that makes them dry and dense). Grease a 12 muffin tin and divide the batter evenly—the tins will be full.
- Microwave the butter and add the sugar and cinnamon and mix. Top muffins with a teaspoon or so of mixture.
- Bake for 5 minutes, decrease temperature to 400 and bake for an additional 10 minutes. Muffins are done when a toothpick comes out clean.
For more dairy inspired recipes, you can check out https://dairygood.org/recipes.