Salmon and Vegetable Tray Bake
This recipe is packed with essential nutrients for whatever stage you are at in the first 1000 days of a child’s life, starting from pregnancy to their second birthday. It is packed with nutrients to support mum during pregnancy and postnatal recovery. These nutrients will also nutritionally support a developing baby in the womb and can be served to your child when introducing solids (vegetables must be soft, check the salmon for bones and avoid honey between 6-12 months)
Key Nutrients for the first 1000 days
⭐Choline - salmon and cruciferous vegetables (broccoli and cauliflower), an essential nutrient for brain development for a growing fetus in the womb and during your child’s early years. It is one of the building blocks a baby needs to produce new brain cells and neurotransmitters
⭐Iron - broccoli & salmon, essential for baby’s brain development in the womb but it also helps with energy production in cells, it must be included in mums diet inorder to stop feeling tired or low in energy during pregnancy or the first months of motherhood.
⭐Omega-3 - salmon, the brain consists of fatty acids so this is an essential nutrient during pregnancy for baby’s brain development. During pregnancy, baby will use all mums omega-3 reserves so its important for mum to replenish it even after pregnancy to avoid brain fog or baby brain and anxiety. The more omega 3 in your diet, the better you feel. Including fish when you introduce solids to your baby is important for their brain development, helping with memory, attention and verbal skills.
⭐Vitamin D - salmon, as well as supporting brain development, vitamin D is important in assisting in the absorption of calcium, iron, magnesium and zinc.
It’s also vital in the development of strong bones, immune system and can improve mood if mum is struggling after pregnancy.
⭐Magnesium - salmon and broccoli, without magnesium, nothing works properly, if it is low in your diet you will feel fatigue, muscle tension, agitation, poor sleep, fuzzy, poor concentration and memory. An essential nutrient to replace after pregnancy.
Importance of a Healthy Gut for mum and baby during the first 1000 days
Eating a diverse range of different coloured plant food, high in fibre, live yoghurt containing probiotics and omega 3 will help to support a healthy gut for mum during pregnancy and postnatal recovery. Mum’s gut health is thought to impact baby’s gut health during pregnancy, giving birth and if mum chooses to breastfeed. This can impact their immune system.
Our children’s gut is thought to stabilise by the age of 3, including fish and a diverse range of colourful vegetables when introducing solids will influence a healthy gut and the composition of beneficial bacteria supporting their gut health and immune health in the future.
This recipe is packed with these essential nutrients and is super easy to make. Enjoy
Ingredients
1 tbsp olive oil
400g potatoes, scrubbed and cut into a chunky dice
1 red onion
300g Broccoli, separate the florets
4 x 125g of sustainably sourced salmon fillets or half a side
1 red or yellow pepper,
1 leek
300g cauliflower, separate florets
4 tbsp greek live yogurt
3 tbsp wholegrain mustard
Juice 1 large lemon or 1½ tbsp cider vinegar
1 tbsp runny honey
2 large handfuls fresh herbs, chopped (we used dill, parsley and tarragon)
Method
Heat the oven to 180°C/160°C fan/gas 4. Slice the leeks into chunky rounds and cut the peppers and onions into a chunky dice.
Heat the oil for 5 minutes in a large roasting tin, then add the potatoes and red onions in a single layer and roast for 10 minutes.
Add the broccoli, and cauliflower, tossing in the oil, cook for 5 minutes then add the leeks and peppers and mix with oil.
Top with the salmon drizzle with olive oil, lemon and season. Return to the oven for 15-18 minutes, until salmon and vbegetables are fully cooked.
In a small bowl, mix the yogurt, mustard, lemon juice or cider vinegar and honey until smooth. Season to taste, adding a splash of water to loosen. Serve the traybake drizzled with the mustard sauce and scattered with the chopped herbs.