Liz’s Healthy Table Podcast Episode 59: Plant-Based Juniors with Alex Caspero, MA, RDN + e-book giveaway
August 28, 2019 | Liz Weiss
Are you interested in raising plant-based eaters? From babies and toddlers to kids of all ages, prepping plant-based meals and snacks requires a bit of planning and plotting, but the payoff is a family table brimming with fruits, veggies, beans, tofu, and other plant-based foods. Joining me on today’s podcast is Alex Caspero, dietitian, mom, and co-founder of Plant-Based Juniors … better known as, PBJs. Tune in for tips on starting solids with baby led weaning, choosing plant-based foods that provide iron, zinc, calcium, and omega-3 fats, and picking the best plant-based milks for kids.
Click the PLAY button above to listen to the show.
Love the LHT podcast?
Subscribe on Apple Podcasts and post a review
Subscribe on Stitcher and post a review
“The more plants that we collectively eat, the better. We like to see a plant on every plate.”
~ Alex Caspero, MA, RDN
This is the terrific tofu recipe we talked about on the show. It comes straight from the pages of the PBJ e-book, First Bites.
Giveaway News:
We are giving away of a copy of the awesome new e-book, Plant-Based Juniors: First Bites. Starting solids can be intimidating, so Alex and co-author, Whitney English, demystify the process. The e-book provides a primer on baby-led weaning, tackles nutrients of concern for plant-based babies including iron, calcium, and omega-3 fats, and serves up 20 colorful and nourishing baby-led weaning recipes, all designed for plant-based eaters. To enter for a chance to win (retail value: $12.99), tell me about your baby’s favorite first food and/or why you’ve decided to go plant-based with your baby or toddler. Giveaway ends on Wednesday, September 11th at noon ET.
If you’re trying to get pregnant or are currently pregnant, check out the Predominantly Plant-Based Pregnancy Guide.
Show Highlights:
- Alex’s background, her website, and her life in St. Louis with her husband and toddler son
- How PBJs was created with fellow dietitian, Whitney English to help new moms feed plant-based kids
- How to tap into the PBJs community via the website, Instagram, and YouTube
- Why the term “plant-based” includes people who eat vegan, vegetarian, Mediterranean or embrace a Meatless Monday lifestyle
- The benefits of plant-based eating include lower rates of chronic diseases and higher intake of antioxidants
- How Alex’s e-book, Plant-Based Juniors: First Bites, is all about introducing solids to babies via baby-led weaning with iron-rich foods
- Tofu Frittata Cup: a versatile recipe that works with any vegetables; think of it as baby’s first omelet!
- Why adding a source of vitamin C to a plant-based iron source (beans, lentils, quinoa, tofu, and broccoli) will increase iron absorption by 4 to 6 times
- Why zinc is vital for red blood cell development and immunity, especially in infants
- Plant-based calcium sources include fortified plant-based milk, broccoli, oranges, beans, tofu, tahini, and almond butter
- Why pea milk and soy milk are top plant-based milk choices–because of their higher fat content
- Why a plant-based diet for infants and toddlers should include more fat than you might think
- Two family favorites for Alex: Tofu Marinara Sticks and Cinnamon Sweet Potato Sticks
- Why coconut oil should be used occasionally and is ideal for baking and roasting
- How plant-based eaters can get sufficient omega-3 fatty acids from nuts and seeds
- Why DHA supplementation is recommended in infancy and pregnancy; it’s plentiful in fatty fish and algae
- How baby-led weaning can reduce the likelihood of having a picky eater
- Alex’s favorite go-to family dinners: Lentil Tacos and Pasta with veggies
- Details about the e-book, First Bites, a nutrition primer for raising kids and starting solids in a plant-based way (20 recipes included!)
- Details about the e-book, Predominantly Plant-Based Pregnancy Guide, a primer on how to navigate a plant-based pregnancy (175 pages!)
- The #1 question from parents about plant-based eating for juniors is about which milk is best
LINKS:
My email: [email protected]
- The Parents On Demand Network
- www.superhealthykids.com
The Lentil Tacos recipe on Delish Knowledge
Predominantly Plant-Based Pregnancy Guide
Plant-Based Juniors: First Bites
Alex on Instagram
Whitney on Instagram
PBJs on Instagram
Have a question about the show or a suggestion for a future show? Ask away by posting a comment below or joining my Podcast Posse
My 7 month old gd is just barely starting foods so I just wanted to get more info for her and her 3 yr old sister since I watch them several days a week. I loved the info on iron and will try these frittata cups.
Great program, as always, Liz! I’m looking forward to trying the frittata cups. Thank you! If I were to win the books, I’d give it to our niece who had her first baby in August. She’s a registered nurse, so I know that she’d appreciate the healthy recipes for her new little baby boy..