Illustration by EUGENE CUBILLO

Q. I noticed that my little princess, Giesel, is starting to show her distaste to her usual meal of mashed potato, squash, carrots, sayote and mongo.  Can you give me food recipes that are hearty and nutritious for my little one who is 10 months old? And is it okay if I introduce her now to meat and fish? Would it be safe for her?

--Girlie Marlyn E. Arce

Whether or not your child can have meat solids and how much the portions are really depend on how old she is. One rule of thumb for me: if she’s got some teeth growing, she can surely dig them into (for starters) fish and ground meats. And as soon as her tummy can handle it, let her try some easy-to-digest adult food. This practice can help her develop her taste buds and make her become a not-so-picky eater as she grows. Kids below 1 year old are already curious to taste all kinds of food and they usually like to try what Mama and Papa are having. My son Jacobo didn’t even wait for his teeth to grow. When he was 7 months old, he gnawed his way through a bbq pork rib. I let him have it and I was amazed at how he managed to clean it to the bone without his first pearly whites. As far as the nutritional guidelines go for young children, here are a few tips on what NOT TO MISS OUT on:

1. Vegetables (three in a day)

Go for vegetables with the highest nutrient content like broccoli, bell peppers (all colors), spinach, tomatoes, carrots, squash, mongo, and malunggay leaves. You can also give them green beans, peas, corn, cucumbers, and lettuce.

Try to get at least three of these into your child’s every day meals – 1 ½ to 2 ½ cups total, either as purees or as vegetable side dishes.

2. Fresh fruits (two in a day)

Some of the best are strawberries (I know they’re expensive and seasonal!”), oranges, red apples, bananas, pink grapefruit, melon, kiwi fruit, and red grapes. And remember, the actual fruit is more nutritious than its juice.

3. Whole grains (three in a day)

Try brown or wild rice instead of white, whole-grain or whole-wheat bread instead of white bread, and whole-grain or whole wheat pasta instead of the regular, white (refined) semolina.

When buying, look at the ingredients. The first ingredient should contain the word “whole” or “oats.” Try to mix them with the regular rice or pasta if your child balks.

4. Calcium-rich foods (three in a day)

The number-one source of calcium for children (after the age of two) is skim or low fat (1%) milk. But don’t forget other low fat dairy products such as low fat yogurt and cottage cheese and reduced-fat cheese. Aim for three or more servings per day. Other good non-dairy sources of calcium are Green vegetables (particularly broccoli); Beans; Tofu.

5. Lean source of protein

The best sources are chicken breast, turkey breast, pork tenderloin, fish and seafood, tofu, turkey/veggie burgers, low fat dairy, edamame (fresh soybeans), beans – such as black, kidney, navy, and pinto – and eggs.

6. Fats

Use only low or nonfat dairy and keep a trans-fat-free kitchen. No commercially-prepared baked goods, or fried foods containing hydrogenated vegetable oil. Instead, use olive and canola oil.

7. Fiber

This helps prevent and treat constipation, and keeps the digestive system running smoothly.

Let me share with you some of the best, most delicious and healthy recipes I’ve found in Jessica Seinfeld’s Deceptively Delicious cookbook.

Scrambled Eggs (with Cauliflower)

Preparation time: 3 minutes   

Serves: 2

Ingredients: 2 large eggs; 4 large egg whites; ¼ cup reduced-fat sour cream; ½ cup cauliflower puree; 2 tablespoons grated Parmesan; pinch of salt; nonstick cooking pan; 1 teaspoon olive oil

Whisk together the eggs, egg whites, sour cream, cauliflower puree, Parmesan, and salt.

Set the pan over medium-high heat. When the pan is hot, add the oil. Add the egg mixture, reduce the heat to low, and cook, stirring, until the eggs are scrambled – firm but nice and moist – two to three minutes.

Tofu Nuggets (with veggies)

Cooking time: 15 minutes-25 minutes   

Serves: 4

Ingredients: 1 cup whole-wheat or white breadcrumbs; 1 tablespoon grated Parmesan; ½ teaspoon paprika; 1 cup spinach or broccoli or pea puree;  large egg, lightly beaten; 1 (14-ounce) package extra-firm tofu; ½ teaspoon salt; nonstick cooking spray; 1 tablespoon olive oil

In a bowl, stir together the breadcrumbs, Parmesan, and paprika. Set aside.

In a shallow bowl, mix the spinach puree and egg with a fork, and set the bowl next to the breadcrumb mixture.

Slice the tofu ½-inch thick and cube it or cut into shapes with a cookie cutter. Sprinkle both sides with salt. Dip the tofu pieces into the puree mixture, then roll them in the breadcrumbs until the tofu is completely coated and you can’t see the puree.

Set the cooking pan over medium-high heat. When the pan is hot, add the oil.

Add the tofu nuggets in single layer (be careful not to crowd the pan) and cook until nicely browned on one side, three to four minutes. Turn and cook until the crumb coating is crisp and golden, two to three minutes longer.