Constipation

The basics,
remedies, and what
to avoid
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 CONSTIPATION

CONSTIPATION IS A
COMMON OCCURRENCE
FOR MANY BABIES AND
TODDLERS.

MOST OF THE TIME IT

JUST REQUIRES A FEW
TWEAKS TO HELP HEAL.
 WHAT IS IT?
A condition where there is difficult
emptying the bowels

Stool is dry, hard difficult to

pass- pellet like shape

Larger than normal stools

Pain when trying to pass

stools

Less than 3 bowel moments a

week

Traces of blood on stool-

could mean cut in the anus
 what's normal
VS
what's not

Grunting or red in the Signs to watch out for:

face as long as stool is loss of appetite, hard
soft and no crying. belly, foul-smelling gas,
fewer than 3 bowel
movements a week.
Undigested food in stool Irritable when trying to
release stool.

Regularity- At least one Hard, dry, pellet or

bowel movement every pebble-shaped stool that
day or two days. is difficult to pass.

Brown color stool or Streaks of blood in stool

food color stool

Smellier, thicker Red, black, white or grey

stool
 A NOTE ON POOP

There are many changes that take

place in a baby’s bowel movement
when they start solid foods.

You will notice a change in odour,

colour, frequency and consistency.
 A NOTE ON POOP

Before starting solids, it is very

typical for babies to have infrequent
bowel movements. As long as they
continue to gain weight, seem
comfortable and their stool isn’t
hard or dry- it's fine.

When starting solids, introduce

slowly- in the beginning, it is
important to start with just one
meal a day, giving a baby’s system
time to adjust. If we burden their
bodies with too much solid food
initially, it can lead to constipation.
 CONSTIPATION
Focus on consistency, not frequency

BABIES (BEFORE SOLIDS)

Few times a day-varies per baby
but should follow their normal
pattern

BABIES (POST STARTING

SOLIDS)
Depends on each baby- once
they start solids we expect them
to change. Once in three days to
three times a day is normal.
TODDLERS (1-3 YEARS OLD)
One to two times a day

3 YEARS AND ABOVE

One time per day
 CONSTIPATION
Focus on consistency, not frequency
 CONSTIPATION

In babies less than 6 months old

IF BREASTFEEDING,
CONTINUE TO
BREASTFEED AS THAT IS A
NATURAL LAXATIVE.

IF ON FORMULA, THEN
TRY CHANGING THE
BRAND.
FOODS TO AVOID

BRAT

Banana (unripe), green

B and small

R Rice or Rice Cereal

Applesauce or Cooked
A Apple

Toast and White Flour

T Foods
FOODS TO AVOID

OTHERS

Pasteurized dairy cheese, cow's

milk formula

Iron Fortified Foods

Gripe Water/Mineral oil

Processed/ sugar/oily
foods
 FOODS TO
INCLUDE

LIQUIDS
Soften stool

FIBRE
Help bulk up stool and sweep the
intestinal lining

FAT
To lubricate the bowels
 FIBRE-RICH FOODS
P-FOODS

PLUMS PEACH

PEAR PRUNES

PEAS PAPAYA
 FIBRE-RICH FOODS
OTHERS

MANGO BERRIES

NECTARINE BANANAS

CHERRIES LYCHEE
 FIBRE-RICH FOODS
OTHERS

COCONUT FERMENTED
OIL FOODS

CHIA LIQUIDS
&FLAX
SEEDS
 FOODS TO
INCLUDE
SWEET POTATO
FIBRE-RICH FOODS

WHOLE GRAINS

CARROT
BROCCOLI

BEETS

QUINOA

AVOCADO

SPINACH

LENTILS
BEANS

OATS

OILS
(olive, peanut, avocado,
sesame, mustard, coconut)
BUTTER

GHEE
FATS

SEEDS

AVOCADO

NUTS

COCONUT
 FOODS TO
INCLUDE
Offer 1 teaspoon of coconut
HIGH WATER CONTENT FOODS & LIQUIDS

oil a day and cook with fats

In every meal

Make drinking fun with fun

straws, cups, drinking
sounds, games

DILUTED PRUNE JUICE

(BOIL THEM)

BREASTMILK AND/OR
WATER

DILUTED PEAR JUICE

SOUPS/BROTHS

COCNUT WATER

WATER WITH BASIL/SOAKED

CHIA SEEDS

STRAWBERRY

CELERY

WATERMELON

GRAPES

CANTALOUPE

KIWI

CUCUMBER
 CHECK WITH
YOUR DOCTOR

Adding a probiotic supplement

(minimum 5 billion CFU)

Magnesium oil to rub on feet

Magnesium citrate powder to soften

stool

Magnesium supplement

Duphalac- stool softener or Miralax

(PEG 3350)
 CHECK WITH
YOUR DOCTOR

Vitamin D supplement if having less

than 500 ml of formula or if
breastfeeding and B12

Algae DHA supplement

You can also seek help from a

pediatric chiropractor

Mommy's Bliss to ease constipation

 SUPPLEMENTS

SUPPLEMENTS CAN HELP

PROMOTE THE DIGESTIVE
AND IMMUNE HEALTH OF A
BABY. IT CAN BE ADDED TO
THEIR LIQUIDS OR FOR
BREASTFEEDING MUMS
CAN BE LICKED OFF
FINGERS OR ADDED TO
NIPPLES.
SUPPLEMENTS
ADDITIONAL NOTE

PROBIOTICS
Beneficial bacteria in the gut can
help food move efficiently through
the body

MAGNESIUM CITRATE
POWDER
It is important to get to the root
cause of everything but magnesium
citrate powder can really help

It relaxes the digestive system and

attracts water into the bowel. This
will help soften it and allow it to pass
gently. It's a safe and gentle solution.
 PRODUCTS
Initial dosage should be
less than 1/8 tsp, then
MAGNESIUM can be built up from
there to 1/4 teaspoon
daily

PROBIOTICS
 PRODUCTS

VITAMIN D3 400 IU per day needed

 PRODUCTS

MAGNESIUM OIL
 HANDS ON
SUPPORT

is relaxing and
nurturing and it can
BELLY
also help loosen stool
MASSAGE and stimulate muscle
contractions.

Warm hands- massage belly in a clockwise

motion for a few minutes.

Apply pressure like you would apply lotion

to your own body.
 HANDS ON
SUPPORT

Helps encourage
movement and can be a
great relief for gas as BICYCLE
well
LEGS
.
Hold the baby's shins
and gently press the
legs towards their
chest.

Hold a few seconds and extend your legs

long. Repeat a few times

Next, pedal their legs like riding a bicycle.

 HANDS ON
SUPPORT

Controversial but it
RECTAL does help. What it
does is stimulates the
STIMULATI
bowel reflex and
ON muscle movement.

Should only be considered as a last resort

when the baby is in too much pain and
should not be done regularly.
 HANDS ON
SUPPORT

METHODS
RECTAL STIMULATION
METHODS

Rectal thermometer: the tip can be inserted

into the baby’s anus up to 1 inch- keep a
strong hand so it doesn’t go further in if the
baby moves. Once in then move it gently and
lightly from side to side

Pinky finger: short clean nails and gloves –

can use coconut oil as a lubricant. Can be
inserted up to the first knuckle. When
removed babies' legs should be put to the
chest. Pinky must move in slow, circular,
gentle motion a few times. Do not use a q-tip
or vaseline.
 HANDS ON
SUPPORT

You take a pinch of

hing mix with one tsp
OTHERS
of water and just make
a ring around the belly
button with the paste.

Hing roll on

Add coconut oil to the anus

Rub soles with ghee/sesame oil before

sleeping
Constipation
Meal Plan
 Rehydration Drink
1 cup coconut water
A pinch of himalayan salt (post 1)
A squeeze of lime juice
1/4 inch ginger grated

1. Put all ingredients together and mix.

2. Sieve the ginger after leaving it in the mixture for
a while.
3. Serve sips throughout the day. Can keep for 2
days in the fridge.
4. You can also freeze it and serve in a silicone
freezer for them to suck as a popsicle can be a
choking hazard.

You can also freeze breastmilk and serve in a

silicone feeder for them to suck. Don't serve as
popsicle as that is a choking hazard.
 MEAL PLAN NOTES
Please speak to a doctor before
introducing any of the allergen foods if
you haven't done so already (Egg, nuts,
sesame, fish, shellfish, wheat, cow's milk,
soy ).
For all seeds and nuts used they should be
in powdered form as it is still a choking
hazard for toddlers except chia seeds. Do
not offer any round, slippery, sticky, hard
foods till the age of 5.
Do not offer sugar or salt before 1 year of
age.
For kids under 1, focus on the smoothie,
purees, porridge recipes. Blend to
consistency they are okay with.
 FRUIT PUREE

INGREDIENTS PREPARATION

1 SMALL PEAR SKIN REMOVED 1. Steam the pear

2. Add prunes to pot and cover
4 PRUNES WITH SEEDS REMOVED with boiling water. Boil for
ten minutes then strain the
1 TEASPOON CHIA SEEDS water.
(SOAKED FOR MINIMUM 2 HOURS
3. Add coconut oil, soaked chia
IN 1/4 CUP WATER)
seeds, prunes and pear with
cinnamon to a blender. Use
A PINCH OF CINNAMON
the prune water to blend it.
4. Blend till smooth. You can
COOKING OIL: 1 TEASPOON
add some water, coconut.
COCONUT OIL
milk or breast milk to get
right consistency.

YOU CAN ALSO JUST USE THE

FOOD POUCH OF PRUNES IF
EASIER TO PREPARE
 SMOOTHIE BOWL

INGREDIENTS PREPARATION

1/2 CUP ALMOND MILK

1. Blend all together.
2. Add some water if too thick.
1 CUP SPINACH
3. Serve.
1 MEDIUM RIPE BANANA
There will be enough for mom to
1/2 AVOCADO share as well.

1 CUP BLUEBERRIES
If there are leftovers place in a
ice cream mould overnight and
1 TABLESPOON GROUND FLAXSEED
serve the next day as a ice
1 TABLESPOON ALMOND BUTTER cream treat.

1/4 TEASPOON CINNAMON

1/2 TEASPOON OF SPIRULINA

1 TABLESPOON DESSICATED
COCONUT
 BERRY CREAM SMOOTHIE

INGREDIENTS PREPARATION

1 CUP ALMOND MILK

1. Blend all together.
2. Add some water if too thick.
1/4 CUP COCONUT MILK
3. Serve with a fun straw.
3/4 CUP SPINACH
There will be enough for mom to
3/4 CUP STRAWBERRIES OR share as well.
BLUEBERRIES

1/4 AVOCADO

1 TABLESPOON HEMP SEEDS

1/2 TEASPOON OF SPIRULINA

2-3 ICE CUBES

MEAL PLAN
 Weekly Meal Plan
BREAKFAST LUNCH DINNER DURING DAY

Chia Seed Avocado Thai Curry

MONDAY

with
Hydrate-
Pudding ( 3 Sweet
Buckwheat see slides
options) Potato Toast
Noodles before

Coconut Pumpkin
TUESDAY

Savory Hydrate-
Yogurt Pasta/Dairy
Waffle see slides
Cereal Cup Free Pasta
before
WEDNESDAY

Beetroot/
Ragi Buckwheat Hydrate-
Pumpkin
Porridge Porridge see slides
Pancake
before
THURSDSAY

Banana
Seed Gravy Moong Dal Hydrate-
Bread/Carrot
Puree Chilla see slides
CakeOatmeal
before
FRIDAY

Quinoa Lentil Savory Hydrate-

Porridge Puree Pancake see slides
before
SATURDAY

Egg fried Constipation

Buckwheat Hydrate-
rice smoothie
Pancake see slides
before
Baked
Blueberry Sweet Potato
SUNDAY

Potato with Hydrate-

Oat and Quinoa
Beans/Gut see slides
Muffin Patty and Soup
Loving Beans before

You can replace or add a smoothie to any of these

meals
Recipes
Monday
 Breakfast
TURMERIC CHIA SEED
PUDDING
INGREDIENTS PREPARATION

1 CUP NUT MILK OR 1 CUP 1. Stir all ingredients together in

COCONUT MILK a jar.
2. After 10 minutes, close lid and
4 TABLESPOONS CHIA SEEDS shake to make sure no lumps.
3. Refrigerate overnight. If you
·1/2 TEASPOON TURMERIC
did not do this the night before
you can just do it for at least 15
A PINCH OF BLACK PEPPER
minutes.
A PINCH OF CINNAMON 4. You can also remove the
pudding the next morning and
2 MINT LEAVES CHOPPED FINELY heat in saucepan for a few
minutes on low heat if you want
TOPPINGS:
to serve it warm. You can add
1 TEASPOON POWDERED PISTACHIO
some extra milk to loosen it.
5. You can serve with pureed fruit
on top.
DO NOT INCLUDE NUTS UNLESS a. Take 1 pear,2 plums,1/2 cup
ALREADY TESTED FOR NUT blueberries all cut up and
ALLERGIES. place in sauce pan and
add 1 teaspoon of oil and 2
IF THE PUDDING IS TOO THICK THE
tablespoons of water and
NEXT MORNING YOU CAN ADD
SOME MORE MILK TO LOOSEN IT cook on low heat with lid
BEFORE SERVING. on. Once you have thick
consistency- puree till you
reach desired consistency.
b. Add on top of pudding
when serving.
 LUNCH

AVOCADO ON SWEET POTATO

INGREDIENTS PREPARATION

1 SWEET POTATO THINLY SLICED

1. Toast sweet potato in the
(1/4 INCH)
toaster or bake in oven till
1 AVOCADO MASHED ready coated in oil
2. Take the avocado mash and
2 TABLESPOON CHOPPED add some chopped
CORIANDER coriander and lime for taste.
3. Spread evenly on sweet
LIME FOR TASTE
potato toast.
4. Top with toppings.
TOPPINGS:
1 TABLESPOON ROASTED SESAME
SEEDS

1 TEASPOON HEMP HEARTS

COOKING OIL:

1 TEASPOON COCONUT OIL

 DINNER

THAI CURRY

INGREDIENTS PREPARATION
1 CLOVE GARLIC MINCED 1.Sauté minced ginger & diced
1 INCH GINGER GRATED onion over medium heat in oil for
2 minutes until the onion starts to
1 SMALL ONION CHOPPED
soften.
1.5 CUP VEGGIES ( MIX OF CARROT, 2. Add in minced garlic & sauté
CAULIFLOWER AND GREEN BEANS)
for another minute before
CHOPPED
adding in 1.5 cups veggies along
1 SMALL SWEET POTATO with potato.
1/4 TEASPOON CORIANDER 3.Add 1⁄4 teaspoon each of
GROUND ground coriander, cumin, black
1/4 TEASPOON CUMIN POWDER
pepper & turmeric.
4. Stir so all the veggies are
1/4 TEASPOON TURMERIC POWDER covered with spice.
PINCH OF BLACK PEPPER 5.Continue sautéing for 2-3
minutes to give the spices a
1/3 CUP COCONUT MILK
chance to release their flavor.
1/2 CUP VEGETABLE STOCK 6.Stir in 1/3 cup coconut milk &
(RECIPE AT END)
1⁄2 cup vegetable broth.
7.Bring to a boil, cover & simmer
TOPPINGS PER SERVING for 12-15 minutes.
1/2 TABLESPOON SESAME SEEDS
8. Sprinkle toasted sesame seeds
COOKING OIL: 1 TABLESPOONS ( that were toasted for around a
OLIVE OIL
minute in a separate pan).
Tuesday
 Breakfast

COCONUT YOGURT CEREAL

CUP
INGREDIENTS PREPARATION

1 BOWL:
1. Mix all the ingredients
together.
1/4 CUP COCONUT YOGURT
2. Serve
1/4 CUP COCONUT MILK

1 RIPE BANANA MASHED

1/2 TEASPOON SPIRULINA

1/2 WEETABIX BAR CRUSHED

A PINCH OF CINNAMON

TOPPINGS: (CHOOSE ONE)

1/2 TABLESPOON FLAX SEEDS

1/2 TABLESPOON HEMP HEARTS

1/2 TABLESPOON CHIA SEEDS

(SOAKED IN WATER OVERNIGHT
AND DRAINED)

A TABLESPOON OF TOASTED
QUINOA ( RECIPE NEXT PAGE)
 Lunch

SAVORY WAFFLE

INGREDIENTS PREPARATION

1 CUP OAT FLOUR OR WHOLE 1. Add ingredients in a blender.

WHEAT FLOUR 2. Cook in waffle maker.

½ CUP PLANT BASED MILK

½ TEASPOON CINNAMON

1 EGG OR FLAX EGG

1 TABLESPOON COCONUT OIL

ANY VEGGIE: 1 CUP SPINACH

OR 1 CUP ZUCCHINI GRATED
AND WATER SQUEEZED OUT
OR 1 CARROT GRATED AND
WATER SQUEEZED OUT

TOPPINGS: DATE SYRUP AND 1

TABLESPOON GROUND NUTS
OR SEEDS
 Dinner

PUMPKIN PASTA

INGREDIENTS PREPARATION

1 CUP QUINOA PASTA OR WHOLE 1. To make pumpkin puree-

WHEAT PASTA COOKED dice a pumpkin into cubes
and boil it. Once boiled-
1 SMALL ONION CHOPPED puree it in a food processor.
2. Saute onion with oil on a pan.
1 GARLIC CLOVE MINCED 3. Add garlic and saute for a
minute.
1.5 CUP PUMPKIN PUREE 4. Add veggies and saute till
tender and add the
1.5 CUP VEGGIES (BELL
seasonings.
PEPPERS,BROCCOLI, SPINACH)
5. Take the veggies and puree
CUT IN SMALL PIECES
it in a food processor.
6. Place back into pan and add
3 TABLESPOONS COCONUT MILK
the pumpkin puree and mix
well.
TOPPINGS PER SERVING
7. Add coconut milk to make it
1 TABLESPOON PISTACHIO creamy.
POWDER 8. Add cooked pasta and stir.
9. Add toppings
COOKING OIL: 1 TABLESPOON Serves around 2.
COCONUT OIL
You can omit the pasta if you
want.
 Dinner

DAIRY FREE ALFREDO PASTA

INGREDIENTS PREPARATION
1. Coat a skillet with 1
1 CUP QUINOA PASTA OR WHOLE
tablespoon olive oil and
WHEAT PASTA COOKED
place over medium heat.
2. Add onion and garlic & sauté
1 SMALL ONION CHOPPED
until fragrant.
1 GARLIC CLOVE MINCED 3. Add in 2 cups sliced
mushrooms and continue
2 CUPS MUSHROOMS SLICED sautéing for another 2-3
minutes.
1 CUP VEGETABLE BROTH 4. Pour over vegetable or bone
(RECIPE AT THE END) broth and add a bay leaf, 1
teaspoon of oregano.
1 BAY LEAF 5. Reduce heat to low and
simmer for 10-12 minutes until
1 TEASPOON OREGANO mushrooms have softened &
water has evaporated. Turn
COOKING OIL: 1 TABLESPOON off heat. Once slightly cool,
OLIVE OIL transfer half skillet contents
to a blender.
6. Puree until smooth. Transfer
mushroom puree back to
skillet along with 2 cups
pasta
7. Stir to combine well &
transfer to a bowl.
Serves around 2.
Wednesday
 Breakfast

BEETROOT PANCAKE

INGREDIENTS PREPARATION

1 LARGE BEETROOT
1. Peel beetroot, cut in cubes
and steam or boil it.
1 CUP WHOLE WHEAT FLOUR ( YOU
CAN ADD A SPOON OF RAGI 2. Once cooked, puree in a
FLOUR) blender and set aside.
3. In a bowl mix flour and milk.
1 CUP 4. Add the egg and whisk.
BREASTMILK/FORMULA/PLANT 5. Add pureed beetroot to the
BASED MILK
bowl and whisk all together
so no lumps are formed. Set
1 FLAX EGG
aside for 10 minutes.
1 TABLESPOON BUTTER 6. Heat a pan and add a
teaspoon of butter or
coconut oil to the pan.
TOPPINGS FOR ONE PANCAKE: 7. Add a scoop of pancake
1 TABLESPOON DATE SYRUP batter. It should spread out
on its own but you can use a
COCONUT FLAKES
rotating motion on the back
COOKING OIL: BUTTER OR VIRGIN of the spatula to spread out.
COCONUT OIL 8. Cook for around 5 minutes or
until brown and then flip to
other side and cook for a
minute or two.
9. Remove from pan and add
toppings.
Makes around 4-5 pancakes.
 Breakfast

PUMPKIN PANCAKE

INGREDIENTS PREPARATION

1/2 CUP PUMPKIN PUREE

1. Peel a pumpkin, cut in cubes
and steam or boil it.
1 CUP WHOLE WHEAT FLOUR (YOU
CAN ADD A SPOON OF RAGI 2. Once cooked, puree in a
FLOUR) blender and set aside.
3. In a bowl mix flour and milk.
1 CUP 4. Add the egg and whisk.
BREASTMILK/FORMULA/PLANT 5. Add pureed pumpkin to the
BASED MILK
bowl and whisk all together
so no lumps are formed. Set
1 FLAX EGG
aside for 10 minutes.
6. Heat a pan and add a
TOPPINGS FOR ONE PANCAKE: teaspoon of butter or
1 TABLESPOON DATE SYRUP coconut oil to the pan.
7. Add a scoop of pancake
COCONUT FLAKES batter. It should spread out
on its own but you can use a
COOKING OIL: BUTTER OR VIRGIN
COCONUT OIL rotating motion on the back
of the spatula to spread out.
8. Cook for around 5 minutes or
until brown and then flip to
other side and cook for a
minute or two.
9. Remove from pan and add
toppings.
Makes around 4-5 pancakes.
 LUNCH

RAGI PORRIDGE

INGREDIENTS PREPARATION

3 TABLESPOONS MILLET 1. Boil one cup of water.

2. Add three tablespoons powdered
1 CUP WATER millet. Sitr continously for ten
minutes on low heat.
1 SMALL PEAR MADE INTO PUREE 3. When ready and no more lumps-
add the pear puree stir for two
COOKING OIL: 1 TEASPOON GHEE minutes and add ghee.
4. Serve.
TOPPINGS: 1 TABLESPOON 5. Once baby tolerating seeds and
SEEDS/NUTS POWDERED nuts you can add some in
powdered form on top.
 DINNER

BUCKWHEAT PORRIDGE

INGREDIENTS PREPARATION

3 TABLESPOONS BUCKWHEAT 1. Boil one cup of water.

FLOUR 2. Add three tablespoons powdered
millet. Sitr continously for ten
1 CUP WATER minutes on low heat.
3. When ready and no more lumps-
1 SMALL PEACH/PLUM MADE INTO add the pear puree stir for two
PUREE minutes and add ghee.
4. Serve.
COOKING OIL: 1 TEASPOON GHEE 5. Once baby tolerating seeds and
nuts you can add some in
TOPPINGS: 1 TABLESPOON powdered form on top.
SEEDS/NUTS POWDERED
Thursday
 Breakfast

BANANA BREAD OATMEAL

INGREDIENTS PREPARATION

1 TABLESPOON APPLE CIDER

Night before prep:
VINEGAR WITH 1 CUP WARM WATER
Soak 1 cup rolled oats in 2 cups
1 CUP ROLLED OATS
water with one tablespoon
1 CUP apple cider vinegar overnight to
BREASTMILK/FORMULA/PLANT reduce the phytic acid. Next
BASED MILK morning drain the water.

1 CUP MILK
1. Mix water, milk, oats,
cinnamon, date syrup,
1/4 TEASPOON CINNAMON
almond butter, 1 tablespoon
2 TABLESPOONS DATE SYRUP coconut oil and one banana
in a pan over medium heat.
2 TABLESPOONS COCONUT OIL 2. Keep stirring till thick and
bubbly. Around 5-8 minutes
2 RIPE BANANAS, SLICED minutes.
3. In another pan take the other
sliced banana and one
TOPPINGS FOR ONE BOWL: tablespoon coconut oil and
1 TABLESPOON WALNUTS (POWDER) cook on each side till it starts
to get brown.
1/2 TABLESPOON HEMP HEARTS 4. Add the oats to a bowl and
top with the brown bananas
and add the toppings.

Serves around two bowls.

1
 Breakfast

CARROT CAKE OATMEAL

INGREDIENTS PREPARATION

1 TABLESPOON APPLE CIDER

Night before prep:
VINEGAR WITH 1 CUP WARM WATER
Soak 1 cup rolled oats in 2 cups
1 CUP ROLLED OATS water with one tablespoon
apple cider vinegar overnight to
1 CUP WATER reduce the phytic acid. Next
morning drain the water.
1 CUP
BREASTMILK/FORMULA/PLANT
BASED MILK
1. Mix water, milk, oats,
cinnamon, date syrup,
1/4 TEASPOON CINNAMON almond butter,coconut oil, in
a pan over medium heat.
2 TABLESPOONS DATE SYRUP 2. Keep stirring till thick and
bubbly. Around 5-8 minutes.
2 TABLESPOONS ALMOND BUTTER
3. Remove from heat and add
1 TABLESPOON COCONUT OIL grated carrot and rest of
toppings.
1 SMALL CARROT 4. Mix and serve.

Serves around 2 bowls.

TOPPINGS FOR ONE BOWL:
1/2 TABLESPOON PUMPKIN OR
SUNFLOWER SEEDS (POWDER)
 Lunch

SEED GRAVY PUREE

INGREDIENTS PREPARATION
1/4 CUP PUMPKIN SEED POWDER (
SEE DIPS RECIPE ON HOW TO 1. Saute onion, cumin whole on
PREPARE POWDER
a pan with ghee.
1/4 CUP SUNFLOWER SEED 2. Add garlic, ginger and saute
POWDER till it becomes pink and let
1/4 CUP WATER the paste cool.
3. Add the pumpkin and
1 SMALL ONION CHOPPED
sunflower seeds into a
1 INCH GINGER GRATED blender and add the paste
and water.
1 GARLIC CLOVE MINCED
4. Blend till it becomes a gravy
1 TEASPOON CUMIN WHOLE texture. Add more water if
needed.
1/2 TEASPOON TURMERIC
5. Place paste back on pan
1/2 TEASPOON CUMIN POWDER and add turmeric, black
1/2 TEASPOON CORIANDER
pepper, cumin
POWDER powder,coriander powder.
6. Add any vegetable or meat
PINCH OF BLACK PEPPER
and cover on low heat till
1 CUP OF ANY VEGETABLE (OKRA, cooked.
POTATO, CARROT)

COOKING OIL: 1 TABLESPOON

GHEE Serves around 2.
 Dinner

MOONG DAL CHILLA

INGREDIENTS PREPARATION
1 TABLESPOON APPLE CIDER Night before prep:
VINEGAR WITH 1 CUP WARM WATER Add 1 cup green moong dal in a bowl
with warm water to the top. Add one
tablespoon apple cider vinegar and
1 CUP GREEN MOONG DAL
cover with towel. Next morning drain and
rinse the dal. You can discard the outer
1/4 TEASPOON CORIANDER
layer if that has come out,
POWDER
1.Add the dal in a blender and grind with
1/4 TEASPOON CUMIN POWDER
1/4 cup water. Batter should be smooth
and lump free.
1/2 TEASPOON MORINGA POWDER 2. Take the batter add cumin powder,
coriander powder, black pepper, moringa
and turmeric powder. Mix.
1/4 TEASPOON TURMERIC POWDER 3.Then add 1/4 cup chopped onion, 1/4
cup chopped coriander, 1 teaspoon
PINCH OF BLACK PEPPER grated ginger and a pinch of asafoetida.
Mix.
1 TEASPOON GRATED GINGER 4.Leave batter for 20 minutes.
5.Heat a pan on medium heat and scoop
PINCH OF ASAFOETIDDA the batter and place it on the pan when
the pan is hot. It should spread out on its
1/4 CUP CHOPPED ONION own- use a rotating motion on the back of
the spatula to spread out the batter.
1/4 CUP CHOPPED CORIANDER 6.Add few drops of oil around the edges
of the chilla.
1 TEASPOON GRATED GINGER 7.After around a minute switch sides and
cook for another minute.
COOKING OIL: 1 TEASPOON GHEE Once its crispy and brown remove from
pan.
PER DOSA
Serve with yogurt or chutney (recipe at
end).

Makes around 2-3 chilla.

Friday
 Breakfast

QUINOA PORRIDGE

INGREDIENTS PREPARATION

1 TABLESPOON APPLE CIDER Night before prep:

VINEGAR WITH 1 CUP WARM WATER Soak quinoa in 1 cup water with
one tablespoon apple cider
1/2 CUP QUINOA vinegar overnight to reduce the
phytic acid. Next morning drain
1/2 CUP COCONUT MILK
the water.
1 1/3 CUP WATER
1. Add the apricots with 1/3
8 APRICOTS FINELY CHOPPED cup water in a saucepan on
low flame and bring to boil.
1 RIPED BANANA, SLICED Turn flame off and leave for
10 minutes. Mash or blend to
1 TABLESPOON GHEE, COCONUT
puree.
OIL, OR BUTTER
2. Add quinoa to a sauce pan
with 1 cup water and bring to
boil. Lower flame and cook
TOPPINGS FOR ONE BOWL: for 10 minutes or till all water
1 TABLESPOON WALNUTS (POWDER) is absorbed.
3. Add banana, apricot and
1/2 TABLESPOON HEMP HEARTS
coconut milk and stir for
1/2 TABLESPOON CHIA SEEDS (PRE-
around 5 minutes on low
SOAKED OVER NIGHT) flame.
4. Add 1 tablespoon ghee,
coconut oil or butter.
5. Add toppings and serve.

Serves around 2 bowls.

 LUNCH

LENTIL PUREE

INGREDIENTS PREPARATION
1 TABLESPOON APPLE CIDER NIght before prep:
VINEGAR AND 1 CUP WARM WATER
Soak 1/2 cup lentils in 1 cup
1/2 CUP YELLOW OR GREEN warm water with 1 tablespoon
MOONG apple cider vinegar overnight.
Cover with towel. Next morning
1 SMALL ONION CHOPPED
drain and rinse the lentils.

1 TEASPOON CUMIN SEEDS 1.Add 2 cups water with the

lentils and bring to a boil. You
1 INCH PIECE GINGER GRATED
can add some ginger and a
1 CUP CHOPPED AND DICED pinch of hing to help with
VEGGIES ( GREEN BEANS, digestion.
CAULIFLOER, CARROTS)
2.Reduce to low flame and then
1/2 TEAPSOON TURMERIC cover with a lid for 20-30
minutes.
1/2 TEASPOON CORIANDER
3. In another pan, pour one
POWDER
teaspoon ghee in a pan and
1/2 TEAPSOON CUMIN POWDER add onion and ginger and
sautee few minutes on low flame.
1 TEASPOON MORINGA POWDER
7. Add veggies
A PINCH OF BLACK PEPPER 8. Add seasonings
9. Add 1 cup water or veg/bone
A PINCH OF ASAFOETIDA
broth and let it cook for around
COOKING OIL: 1 TABLESPOON 10 minutes.
GHEE 10. Add the lentils and mix till you
get desired consistency.
11. Puree if needed.
 DINNER

SAVORY PANCAKE

INGREDIENTS PREPARATION

3/4 CUP FLOUR (OAT/WHOLE

WHEAT)
1. Combine the veggies, black
pepper, flax egg, nuts, yogurt,
1/2 CUP GRATED VEGGIES ( I USE jheera.
ZUCCHINI, CARROTS, BEETROOT, 2. In another bowl, combine the
BROCCOLI) flour and baking powder.
3. Mix both bowls and add the
1 FLAX EGG
water.
2 TABLESPOON YOGURT 4. On a flat pan add coconut
oil and take a pancake
1 TABLESPOON CASHEW POWDER scooper and place the
batter on the pan- should be
1/2 TEASPOON JHEERA POWDER
(CUMIN) thick- cook for around 3-4
minutes till brown then turn
1/8 TEASPOON BLACK PEPPER around and do the same.
Makes around 4 pancakes.
2 TEASPOONS BAKING POWDER

3/4 CUP WATER

COOKING OIL: 2 TABLESPOONS

OLIVE OIL
Saturday
 Breakfast

BUCKWHEAT PANCAKE

INGREDIENTS PREPARATION

1/2 CUP BUCKWHEAT FLOUR

1. Mix the flour, milk, egg,
bakinvanilla extract in a
1 CUP
BREASTMILK/FORMULA/PLANT bowl till you get a batter
BASED MILK consistency.
2. Heat a pan and add a
1 EGG (1 FLAX EGG- 1 TABLESPOON teaspoon of butter or
GROUND FLAX SEEDS IN 3 coconut oil to the pan.
TABLESPOONS WATER-LEAVE IT FOR
3. Add a scoop of pancake
15 MINUTES)
batter. It should spread out
on its own but you can use a
1 TEASPOON VANILLA EXTRACT rotating motion on the back
of the spatula to spread out.
4. Cook for around 5 minutes or
TOPPING FOR ONE PANCAKE: until brown and then flip to
other side and cook for a
A FRUIT
minute or two.
1 TABLESPOON DATE SYRUP 5. Remove from pan and add
toppings.
COCONUT FLAKES Makes around 4-5 pancakes.

1 TABLESPOON POWDERED *Get kids involved by letting

ALMONDS OR ALMOND BUTTER them add the toppings of choice
on their own.
COOKING OIL: BUTTER OR VIRGIN
COCONUT OIL
 Lunch

EGG FRIED RICE

INGREDIENTS PREPARATION
1 CUP COOKED JASMINE RICE 1. In a pan, sauté onion and
2 EGGS ginger with 1 tablespoon olive
oil till fragrant.
1 CLOVE GARLIC MINCED
2. Add garlic and bell peppers
1 INCH GINGER GRATED and cook for a few minutes.
3. Add the rest of the vegetables
1 SMALL ONION CHOPPED
along with salt and mix for
1.5 CUP VEGGIES ( MIX OF around 3 minutes.
CARROT, BROCCOLI, GREAN PEAS,
4. Add the cooked rice.
BELL PEPPERS, MUSHROOM)
CHOPPED 5. Add the coconut aminos and
mix.
2 TABLESPOON COCONUT
AMINOS
6. Crack the eggs and add to the
skillet and keep stirring till it
TOPPINGS PER SERVING
gets scrambled and cooked.
1/2 TABLESPOON SESAME SEEDS
If you have leftover coconut rice
COOKING OIL: 2 TABLESPOONS
OLIVE OIL
you can use that in the recipe as
well. No need to add the coconut
aminos then.

*Do get tofu that is non- GMO and

organic.
*Feel free to change portion sizes
of vegetables and oil based on
what works for your family.

Serves around 2.
 Dinner

CONSTIPATION SMOOTHIE

INGREDIENTS PREPARATION

1.5 CUP WATER

1. Blend all together.
2. Add some water if too thick.
1/2 CUP COCONUT MILK
3. Serve with a fun straw.
1/4 CUP SOAKED DATES
There will be enough for mom to
2 CUPS BERRIES share as well.

1 CUP MANGO

1 CUP SPINACH
Sunday
 Breakfast

BLUEBERRY OAT MUFFIN

INGREDIENTS PREPARATION

1/2 CUP OATS

2 TABLESPOONS OAT FLOUR 1. Mix all the ingredients

together and leave to set for
1/2 CUP PLANT BASED MILK 10 minutes while the oven
preheats at 180 degrees
1/4 CUP BLUEBERRIES
celsius.
1 TABLESPOONS CHIA SEEDS ( PRE- 2. Add batter in muffin trays.
SOAKED OVERNIGHT) 3. Heat for around 15 minutes.
4. Add toppings on top and
1/2 TEASPOON CINNAMON serve.

1/2 TEASPOON VANILLA EXTRACT

Get kids involved by letting them
1 TABLESPOON COCONUT OIL
mix all the ingredients in.
OR BUTTER
Makes around 4 muffins.
TOPPINGS FOR ONE MUFFIN:
1 TABLESPOON ALMOND BUTTER
 LUNCH

HASH BROWNS WITH BEANS

INGREDIENTS PREPARATION
NIght before prep:
1 TABLESPOON APPLE CIDER
Soak 1/2 cup kidney beans in 1 cup warm
VINEGAR WITH 1 CUP WARM
water with 1 tablespoons apple cider
WATER vinegar overnight. Cover with towel. Next
morning drain and rinse the lentils.
2 MEDIUM SIZED POTATO
1.Scrub the potatoes and pierce in a few
2 TABLESPOONS OLIVE OIL places with a fork.
2. Bake for around 45 minutes at 180
A PINCH OF UNREFINED SEA SALT degrees Celsius. You can also just boil the
potato in a pot with water.
1 SMALL ONION CHOPPED 3. Boil the kidney beans in a pot with
water just levelled up to it for around 1.5
1 INCH GINGER GRATED hours.
4. Take another pot and add olive oil
1 GARLIC CLOVE MINCED and saute onion and ginger.
5.Add garlic, tomato and tomato paste.
`1 TOMATO DICED 6. Add the beans and mix for a few
minutes.
1 TEASPOON TOMATO PASTE 7. Add 1/2 cup stock and mix for a few
minutes.
1/2 CUP VEG STOCK OR BONE 8. When the potato is cool, remove the
BROTH ( RECIPE AT THE END) skin and grate it. Add cheese, flour, salt
and pepper.
FOR THE POTATO: 9. Add oil in a small round pan and place
the potato mixture in a circular shape on
1/2 TEASPOON SALT the pan and cook for a few minutes on
1/2 TEASPOON BLACK PEPPER either side till lightly brown.
1/4 CUP CHEESE
If you don't have time to prepare the
1/4 CUP WHOLE WHEAT FLOUR
beans you can add cottage cheese
1 TABLESPOONS OLIVE OIL
instead.
 Dinner
SWEET POTATO QUINOA
PATTY AND SOUP

INGREDIENTS PREPARATION
1 TABLESPOON APPLE CIDER VINEGAR AND 1
NIght before prep:
CUP WARM WATER
Soak 1/4 cup quinoa in 1 cup
1/4 CUP UNCOOKED QUINOA
warm water with 1 tablespoon
3 MEDIUM SIZED SWEET POTATOS apple cider vinegar overnight.
Cover with towel. Next
1 TEASPOON CUMIN POWDER
morning drain and rinse the
1 TEASPOON MORINGA POWDER quinoa.
1/3 CUP CHICKPEA FLOUR (BESAN) 1.Boil the quinoa in 1/2 cup water
for around 10 minutes till the water
GHEE
gets absorbed.
COOKING OIL: 1 TEASPOON GHEE 2. Boil sweet potato with the skin
on till soft. Wait for it to cool- peel
skin and mash the potato.
3.Mix the potato and quinoa
together with chickpea flour.
4. Add cumin powder, moringa.
5. Add some ghee on your hands
and roll them into balls and pat
them to make a patty shape.
6. Refrigerate for 30 minutes.
7. Remove and place on a pan
with 1 teaspoon ghee to shallow
fry. Heat for 3-5 minutes till brown
and switch sides.

Makes around 7 patties.

Soup recipe at end.

 CARROT GINGER SOUP

INGREDIENTS PREPARATION

1 ONION SLICED 1. Saute onion, ginger and garlic in

oil for a few minutes.
2. Add carrots and cook for 5
1 CLOVES GARLIC MINCED
minutes.
3. Add stock, cumin powder and
1 INCH GINGER GRATED simmer for 40 minutes until
carrots are soft.
1 KG CARROT CUT INTO CHUNKS 4. Once cool, puree in blender.
5. Garnish with black pepper.
1 TEASPOON CUMIN POWDER
Serves 4.

1 LITER VEG STOCK You can replace the carrot with any
other vegetable.
A PINCH OF BLACK PEPPER

COOKING OIL: 1 TABLESPOON

OLIVE OIL
OTHERS
 VEG STOCK

INGREDIENTS PREPARATION

1 ONION, PEELED AND 1. Place all ingredients in a

QUARTERED sauce pan on high heat.
2. Once it is boiling, lower the
2 CARROTS, PEELED AND heat and half cover with a
DICED lid.
3. Let is simmer for a hour.
3 CELERY STICKS, TRIMMED 4. Strain it into a jug and
AND SLICED discard the vegetables.
Leave to cool.
1/2 LEEK SLICED 5. You can keep it in the fridge
for 5 days or longer in the
1 INCH GINGER freezer. Can have on own or
add it to foods.
2 CLOVES OF GARLIC
To store in freezer- separate
1/2 TEASPOON TUMERIC based on portion sizes so you
can defrost just one portion at
1/4 TEASPOON BLACK a time in the fridge over night.
PEPPER
Makes 1 lIter.
A PINCH OF SALT

1.5 LITERS COLD FILTERED

WATER
 COCONUT CHUTNEY

INGREDIENTS PREPARATION
1. Blend coconut, garlic, lemon
1/2 CUP OF A FRESH juice, coriander in a food
COCONUT- WHITE PART processeor.
GRATED 2. In a pan add oil and mustard
seeds and cumin seeds and
1 INCH GINGER PIECE asafoetida. Turn off gas when
seeds start to pop.
3. Mix everything together.
1/2 TEASPOON LEMON
JUICE Makes around 1/2 cup. Store in
fridge for 2 days.
1 CUP CORIANDER
Serve with dosa.
1 TEASPOON COCONUT OIL

1/4 TEASPOON MUSTARD

SEEDS

1/8 TEASPOON CUMIN

SEEDS

1 PINCH ASAFOETIDA
 SAUERKRAUT

INGREDIENTS PREPARATION
1. Sterilize any equipment you will
1 MEDIUM GREEN/RED be using for fermentation,
CABBAGE (FINELY GRATED) especially the jars.
2. Add finely grated cabbage to a
1 TBSP. HIMALAYAN SALT large mixing bowl with 1 tbsp. of
salt, and massage the cabbage
for ten minutes while it starts to
3 CARROTS (FINELY GRATED)
soften, and shrink in size.
3. Add the shredded beetroot,
2–3 CLOVES OF GARLIC carrot, and garlic, and massage
(CHOPPED) for another 5 minutes until
thoroughly combined.
1 SMALL BEETROOT (FINELY 4. Place the sauerkraut mixture in
SHREDDED) your sterilized jar, seal the lid,
and keep it on a counter where
there it no exposure to sunlight.
5. Fermentation can happen as
quickly as 24 hours if the space is
hot, or take as long as two weeks.

Most likely, your Sauerkraut will be

ready in 10 days.

* For toddlers you can just offer a

taste of the water that is enough. If
they like it you can offer more. Just
one teaspoon a day.