Did you know that kale is a source of calcium? When thinking about food sources of calcium, it’s easy to think of dairy products only. However, there are many calcium-rich foods that are dairy free. One of my favourite calcium-rich foods is kale (and sardines and chia seeds) with kale chips being on heavy rotation at our place. But more recently, as we move into the warmer months here in the Southern Hemisphere, we have been loving this creamy green kale pesto.

I lightly steam the kale first, so it’s easier for my toddler (and us adults) to digest. Cooking the kale also significantly reduces the naturally occurring oxalates that can interfere with mineral absorption (such as absorption of calcium) and may contribute to kidney stones when eaten in excess. But by steaming, we also can reduce the enzymes and some nutrients (like vitamin C) - but not all, steaming kale can also increase iron bioavailability and total antioxidants. One of my favourite pregnancy nutrition experts, Lily Nichols, has a detailed blog post all about raw vs cooked vegetables which makes for very interesting reading if you’re a foodie like me. You can read it here.

So the key here is variety and balance, not only in what produce you’re eating, but also in your cooking style too. This creamy green kale pesto is an easy way to offer your children dark leafy greens without piling a mountain of steamed kale in front of them. It can be served as a dip, a sauce, smothered over veggies or stirred through any mince dishes. Don’t skimp on the fat either! It’s useful to know that serving calcium rich foods with a source of fat is necessary for optimal absorption. I love using extra virgin olive oil in all my pestos and dips.

Creamy Green Kale Pesto with Hemp Seeds

1. Shred the kale leaves off the stalk of a large bag of kale (around 250g).

2. Add the leaves to a steamer and steam for around 5 minutes until leaves are soft.

3. Add 8 brazil nuts, 1/4 pumpkin seeds and 1/4 hemp seeds to your blender or thermomix.

4. Add 1/2 cup olive oil, 2 tbsp apple cider vinegar, 1 tbsp lemon juice, 1/4 cup chicken bone broth (optional) and 1 tsp raw manuka honey (optional).

5. Add salt and pepper to taste (omit or reduce salt if serving to a young baby).

6. Add steamed kale and blend on high until a smooth pesto dip forms.

7. Serve and enjoy every creamy delicious mouthful!

    

If offering this to younger babies who are just beginning on solid foods, use any nuts or seeds that they have tried before multiple times with no reactions. The teaspoon of raw manuka honey would also be omitted for any children under one years of age.

In my consultations with parents, I love sharing delicious recipes with them - just like this one. If you’d like support starting your baby on solid foods, or navigating nourishing meal times as your child gets older, you can book here.