Harmonious Growth: A Guide to Child Development and Nutrition in the First Three Years

The birth of a child is an incredible, recurring miracle of nature. We experience this most profoundly the moment our own baby comes into the world. This fragrant, purring little bundle completely captures our hearts, and our single greatest wish is for our child to be healthy, happy, and receive the best possible care.

In our many years of practice in pediatric physiotherapy, we have increasingly encountered parental missteps that affect their children's motor development. We want to highlight these mistakes—some minor, some significant—that parents often make, sometimes unknowingly.

We see similar issues when it comes to the nutrition of young children. Mothers often find conflicting information about what to feed their children and when during the first three years of life. That is why we decided to share our experience with you, the parents who care deeply about your child's healthy development and would like to navigate the vast sea of information, especially online. Some chapters include an italicized note. These are our responses to comments or questions that arose when we had our clients review this guide.

After leaving the womb during birth, a child transitions from the safe, quiet aquatic world to a world on land, full of sounds and stimuli. It's a tremendous change, and this new little person needs the secure embrace of their mother.

Separating a mother from her child during the first year of life can lead to sadness and frustration for the child in the future. Not even a loving father on parental leave can replace the profound connection between a mother and her newborn. During this period, everyone focuses on the baby, but the mother is often forgotten.

Childbirth is incredibly demanding and exhausting for a woman's body. If you want to be full of energy and vitality, you must prioritize restoring your strength postpartum. This also has a positive effect on supporting breastfeeding.

The postpartum period, traditionally lasting six weeks, was a time for new mothers to recover. Women in the family would cook them thick meat broths to help them regain strength for household duties and caring for the baby. They were shielded from housework, and it was often the only time a woman could truly rest. For the first six weeks, the mother should stay home with her baby to protect herself from infection and getting chilled. The greater danger of infection and cold affects the mother, not the child.

Even in the summer months, it is crucial for a new mother to be well-dressed, stay out of drafts, and avoid places with air conditioning and large crowds. She should wear socks to avoid getting cold from the floor and keep her shoulders covered to prevent her neck from chilling. Due to a weakened immune system, getting a chill or being exposed to a draft after childbirth can cause gynecological problems, issues with breastfeeding, and increased fatigue. Eating strengthening broths and other blood-building foods postpartum will help you regain your strength as quickly as possible so you can breastfeed for as long as you wish.

Recipes and recommendations can be found at the end of this guide in the Recipes chapter.

In the first year, we should protect our child from visits to shopping malls, restaurants, air travel, and any spaces with many people, noise, artificial lighting, and air conditioning. It is not suitable to take young children to concerts. Medical studies have shown that loud noise can disrupt brain development or even be a trigger for brain tumors. Headphones are not a solution. Take walks in gardens and parks, and at home, avoid playing loud music or having the television on in the room where the baby spends time. All these stimuli can induce fear in a child and impact their health. Parenthood means making significant changes to how we spend our free time. The most precious gifts we can give our children are our time, attention, and activities that are appropriate for them. Children undergo the most rapid development of their lives in the first three years, and spending free time in restaurants, at concerts, and in loud, crowded places jeopardizes your baby's healthy development.

The Crib

It is best to place the crib so that you can approach it from both sides. Alternate the baby's position in the crib so that light doesn't always come from the same side. For the development of their motor patterns, a child needs to be on a flat, firm surface as much as possible, alternating between lying on their back and on their tummy. These positions enable the correct physiological development of the spine's curvature. Proper positioning in infancy helps prevent musculoskeletal problems later in life.

When on their back, it's important in the earliest stages to ensure the baby's head is turned to both the right and left sides to prevent a positional preference (predilection), where the head is turned to one side most of the time. You can, for example, approach the crib alternately from both sides. Hold the baby in both your right and left arms. If a preference has already developed, regular exercises under the guidance of an experienced pediatric physiotherapist are necessary. At that point, simple positioning is no longer sufficient.

Do not hang colorful, sound-making toys above the crib. Choose soft colors for both toys and the nursery decor. Too many stimuli in such young children can cause restlessness, sleep disturbances, digestive issues, or even contribute to autism.

From the very beginning, your baby needs to learn that life consists of many activities, and one of them is peace and rest. It is not necessary for your baby to spend time with you in the kitchen in a bouncer seat, which does not support the healthy development of their spine.

Handling Your Baby

Handle your baby slowly and gently. For the youngest infants, hold them with one hand under the back of their head and the other under their bottom. The upright position with the baby's head against the mother's chest is not suitable. It puts too much strain on the baby's spine and encourages arching of the back and tilting of the head. Instead, choose positions where the baby is curled up in a "bundle" or "ball."

When lifting your baby from a crib or stroller, do not grab them under the armpits. Instead, use the "scooping" method, rolling the baby onto your palm chest-first to prevent their head from tilting back.

Baby Gyms and Hanging Toys

While the baby is awake, you can use a baby gym with hanging toys to stimulate reaching, touching, and grasping. However, the gym must be positioned so that looking at it does not cause the baby to tilt their head back or arch their spine. You can correct their position by placing a rolled-up blanket or diaper under their knees.

Slings, Wraps, and Carriers

If you choose to use these, do so only for the shortest necessary periods, such as for lulling to sleep, calming, a quick transfer, or a brief shopping trip.

The vertical position of a baby in a wrap, with their head against the mother's chest, strains the cervical spine, which is often tilted back. This leads to uneven strain on the neck and shoulder muscles. The legs are spread wide, which can hinder the proper centering of the femoral heads in the hip sockets, potentially leading to a range of motor difficulties later on. Dangling, unsupported legs also strain the baby's lumbar spine.

If you must use a carrier or wrap for a short time, the ideal position for an infant is horizontal, similar to a breastfeeding hold, where the baby's head and spine are supported in alignment. After using a carrier or wrap, try to place the baby on a flat surface, alternating between their back and tummy.

A Note on Babywearing

You will find a great deal of positive information about babywearing online, especially highlighting the psychological benefits for the child, often supported by psychologists and pediatricians. However, assessments by pediatric societies mention the potential adverse effects of babywearing on spinal development. If a mother wishes to use a wrap, she should consult a pediatric physiotherapist who can teach her the correct way to tie it to ensure proper spinal support and the correct angle of flexion and abduction for the legs. But this does not change the fact that babywearing should be used only for very short, necessary periods. So, this advice is not outdated. It's simply crucial to remember that when something is trendy, its positives are often emphasized while the negatives are downplayed. If we were to survey pediatric physiotherapists, we would likely find that most of them agree on the poor state of children's spines, largely due to the prolonged use of car seats, wraps, and other devices at a very early age. A child who cannot sit up straight and stable on their own should not be kept in a vertical position for extended periods.

Strollers

Choose a stroller that is spacious and has good suspension. Until a child can sit up on their own, they should not be placed in a seated position, either in a stroller or at home.

Breastfeeding

Breastfeeding is the most beautiful connection between a mother and her child. In the first few days after birth, offer the breast as often as the baby desires. This is because the first milk (colostrum) strengthens the baby's system in the initial days of life. This early milk is rich in protein and gradually transitions into mature breast milk, which has a sweet taste due to its lactose content.

Babies should be fed at regular intervals, about 6 times in 24 hours—more during the day and much less at night. Gradually introduce this routine to your newborn during the first six weeks. Breastfeed at consistent times to teach your baby a regular schedule. Do not use breastfeeding as a substitute for cuddling and contact; otherwise, you may instill a habit of using food to address any deficit. In the evening, calm your baby with a bath, feed them, and put them to bed peacefully, no later than 7:00 PM. You can provide peace and security for your baby in the first year by establishing a consistent routine and repeating daily activities: feeding, sleeping, walks, and cuddling.

Issues with Digesting Breast Milk or Formula

The baby suffers from gas, bloating, and painful bowel movements. They cry after every feeding. Their tummy is tense and full, and they must strain to pass stool.

What should you check?

For formula-fed babies: Check if the formula is too cold or too thick.
For breastfed babies: The mother may have eaten something that is causing the baby problems.
The baby was not dressed or covered warmly enough and got chilled.
The baby may have trouble digesting lactose or milk proteins. Be patient; over time, their system will adapt, and the problems should subside.
The mother's stress can cause restlessness in the baby. Stress can make the milk "acidic" and harder to digest.

What can help?

Review the mother's diet. Be cautious with onions, garlic, spicy seasonings, acidic fruits and drinks, vinegar, and tropical fruits (citrus, bananas, pineapple, etc.). Avoid large quantities of cold foods, yogurts, and salads. Wheat, rye, oats, and spelt can cause bloating, especially when consumed as flakes or in bread. It is better to eat cooked whole grains. Vegetables and fruits should also be steamed or stewed to prevent gas. Massaging the baby's tummy in a clockwise direction with fennel oil can also provide relief.

The Toddler Years

Once a child is crawling on all fours, can sit up straight, and is beginning to walk (meaning the muscles around their shoulder and hip joints are strengthening and their deep stabilizing muscles are engaging), you can use a framed backpack carrier where the child's legs are not spread wide apart. Ensure their feet are not dangling freely but are supported by a footrest. This prevents strain on the joints and swinging of the legs. Even so, you must take the child out of the carrier every half hour to let them crawl or run around. Prolonged static sitting is not suitable for the development of the musculoskeletal system. Before buying a toy or any other aid for your child, consider whether it is truly appropriate for them.

Walkers and Ride-On Toys

Baby walkers are completely unsuitable for children. Placing a crawling baby who is not yet walking into a walker puts improper strain on their spine and joints. This can lead to numerous problems, such as walking on tiptoes, turning the feet inward or outward, or various spinal development issues.

Bicycle Seats and Trailers

With the rise of cycling tourism, bike seats and trailers have become fashionable in recent years. A child seat mounted on an adult's bicycle is only suitable for children who can already sit up securely, and even then, it should be used only for short periods, approximately 30 minutes. Afterward, the child needs to be let out to run around.

Trailers towed behind a bicycle are completely inappropriate. The child is kept in an unsuitable position for an excessively long time, being jolted around, breathing in dust, or, conversely, suffering from insufficient airflow and potential overheating in an enclosed space. The effect this mode of transport has on a child's developing musculoskeletal system should be obvious to anyone. How would their parents feel, confined to such a trailer during their so-called "active vacation"? Do you feel that your child doesn't deserve to ride in a stroller or to toddle along, enjoying their first steps in the world, breathing fresh air, and observing the beauty of nature around them?

First Foods

A baby's first foods should consist of cooked, neutral foods with a warming effect to avoid disrupting the spleen's function. Although raw fruits, vegetables, or their juices are often recommended, they are not suitable for such young children. A baby's digestive system is very sensitive, and not all the organs involved in digestion are fully developed. Cooked food is much easier to digest, allowing the body to absorb far more nutrients than from raw food.

A Note on Weaning

The powerful tool of the internet presents us with a lot of information. Unfortunately, while researching and verifying what is available, and after consulting with a pediatrician, I found that many recommended foods are not suitable for children. Opinions on when to introduce solids change over the years, but I don't see that as the biggest problem. The bigger issue lies in what types of foods are recommended and how they are prepared. It's essential to realize that children do not have a fully developed digestive system, and raw food (like juices from raw fruits or vegetables) burdens their digestion. This can make them uncomfortable, leading to bloating and digestive problems. A young baby moves much less, and you can surely imagine how awful it feels to have a heavy stomach or be bothered by gas.

If you browse through old parenting manuals, you'll find that it was common practice for young children not to consume raw food. Raw food is very trendy today, but we often fail to realize that it puts a heavy load on our digestion. Most of it is expelled, and we absorb very few nutrients into our bloodstream to nourish our organs.

A loving mother cooks for her baby and does not buy pre-made baby food. Freshly cooked food has a completely different energetic value for a child's healthy development. Formula-fed babies can start solids between 4 and 6 months, while breastfed babies can start around 8 months. You will find recipes for this period in the Recipes chapter. The most suitable first foods are cooked carrot puree, Hokkaido pumpkin puree, potatoes, rutabaga, sweet potatoes, and fennel. Around one year of age, you can enrich their diet with spinach, kohlrabi, beetroot, and cauliflower.

Do not blend baby food; instead, mash it with a fork, a potato masher, or pass it through a food mill. High-speed blending whips air ("wind") into the food, which can cause digestive problems, bloating, tummy aches, or worsen eczema. Additionally, as babies start teething, the texture of mashed food helps massage their gums and aids in the process. Be patient; food will often fall out of their mouths at first, but if you continue to feed them patiently, you will see that one day they will learn to swallow everything perfectly.

Introducing Solids to Formula-Fed Babies

For these babies, milk is still the primary source of nutrition. At night, you can give them a thin porridge (see recipe below). Introduce solids, preferably at lunchtime. Initially, offer one type of vegetable at a time (e.g., carrot, fennel, or Hokkaido pumpkin), to which you can add potatoes, rutabaga, or sweet potatoes.

A Note on Allergens

I have read online that children at this age should be gradually introduced to various types of fruits and vegetables to get them accustomed to allergens. Please do not do this. Their delicate digestive system could be damaged, and you will have plenty of time to try everything between the ages of two and three. The onset of the first period of defiance in a child is a sign that they have adapted sufficiently and their digestive system has developed enough to gradually start eating almost everything we do.

Introducing Solids to Breastfed Babies

If you are breastfeeding, introduce the first solids at lunchtime. If you feel your milk supply is decreasing, you can offer a porridge for dinner to prevent the baby from waking up hungry at night. Similar to formula-fed babies, make it thin so it's easier to digest (see recipe below).

Porridge for All Babies

(Formula-fed babies from 4-6 months, breastfed babies around 8 months)

Prepare porridge from ground grains by diluting milk with water (1/3 water, 2/3 milk). Cook the porridge for 20 to 30 minutes over low heat. Use millet or rice for preparation. You can also use millet or rice flakes, but they still need to be cooked. Freshly ground millet or rice is much more energetically rich for children. Wheat, spelt, barley, and oats are harder to digest, so we do not use them during this period.

You can enrich the evening porridge with stewed carrots or apples. For better digestibility, it is a good idea to soak the grains overnight.

In the first year, your baby does not need eggs, meat, spices, salt, or sugar. During the first three years of life, do not give your children exotic fruits or vegetables, juices from raw produce, or frozen foods, and do not prepare food in a microwave oven. This would damage the function of the spleen and stomach.

In the last third of the first year, a child's diet should look like this:

Morning: Grain porridge (1/3 water + 2/3 milk)
Noon: Puree of carrot or pumpkin with potato (or rutabaga, sweet potato) or a grain
Afternoon: Grain porridge with stewed fruit
Evening: Grain porridge made with milk

Diet from the First Year to Preschool

The digestive system remains the weakest link in young children, so do not overload it with cold and sugary drinks, yogurts, large amounts of milk, cheese, exotic fruits (oranges, tangerines, mangoes, kiwis, bananas, etc.), raw fruit and vegetable juices, sweets, or ice cream. The worst combination for a child's digestion is cream cheese (tvaroh) or yogurt with a banana.

By following these dietary habits, you can help your children avoid frequent colds, ear infections, and mucus buildup. By 14 months, children no longer need large quantities of milk; you can replace it with poppy seed milk, coconut milk, or water. After the pureed food stage, begin preparing appealing, creative, tasty, and varied meals for your children.

Teach your child to eat at the same time every day. Maintain a calm atmosphere during meals and do not discuss any problems. Regularity in a child's early life helps create peace, security, and a personal inner order. Your child will reward you with love and foundational habits that you will greatly appreciate in the future.

Do not give your child snacks between meals. If they are healthy and strong enough, three meals a day are sufficient. An afternoon snack is suitable for children who are pale, small, and tired, or for those who eat smaller portions.

During this period, continue to ensure your child gets enough sleep. Offer sweetness through whole foods and use maple syrup, cane or coconut sugar, or rice malt syrup sparingly. Continue to avoid sharp spices and salt when cooking. You can slowly start adding herbs like marjoram, thyme, fennel, bay leaf, and rosemary to flavor soups and vegetable dishes. The best drinks are boiled water or unsweetened herbal tea (fennel, children's blend, thyme, calendula).

Vegetables, grains, and fruits should still be the main components of the diet, with dairy products consumed minimally. Slowly introduce seeds and nuts, which are an important source of iron. Remember to soak nuts and seeds overnight before consumption to make them more digestible. Use walnuts and hazelnuts, and sunflower or pumpkin seeds. Stick to local products that grow in your region to prevent allergic reactions. Do not give children salty or spicy foods, ketchup, mayonnaise, fries, chips, processed meats, raw onion, garlic, chili, pepper, curry, or pickled vegetables.

What Should a Child's Diet Look Like from 14 Months of Age?

Breakfast: A porridge made from milk and grains (well-cooked millet, short-grain rice, or sweet mochi rice). You no longer need to grind the grains; simply crushing them is enough. You can also use millet or spelt flakes. Serve with stewed seasonal fruit. You can add nuts or, in winter, dried fruit that has been soaked overnight. Around the age of 2, you can start using crushed barley, spelt, or oat grains. For better digestibility, it is advisable to soak the grains overnight.
Lunch: Steamed vegetables with a bit of butter (carrots, green beans, cauliflower, fresh peas) served with cooked rice, millet, buckwheat, or potatoes. For variety, you can add a small piece of meat or steamed fish fillet. You could prepare millet noodles with a red sauce made from carrots and tomatoes, sprinkled with a little cheese. Or, serve boiled cauliflower with a fennel sauce, sprinkled with toasted black sesame seeds, alongside mashed potatoes.
Dinner: Until age three, serve porridge. In the summer, you can replace this for older toddlers with small open-faced sandwiches with a spread and a piece of cheese (nothing raw). Do not serve fruit in the evening, as it can cause bloating and disturb sleep. From age three, you can start serving regular cooked meals like the rest of the family. Continue to use minimal salt and season with herbs, avoid refined sugar, and do not give them sugary drinks or fried foods. Avoid giving meat or processed meats at night; they are heavy and can cause sleep problems or bloating.

Which Grains to Use and When?

For the harmonious development of a child in their early years, the most suitable grains are millet, sweet rice, amaranth, corn, and barley.

For tired children who are small and pale, have cold hands and feet, or tend to have loose stools or diarrhea with undigested food, use dry-toasted and then cooked millet, sweet rice, amaranth, and oats.
If a child suffers from a lack of appetite, diarrhea, or digestive issues, use millet, preferably in the form of a millet broth.

How to Prepare Millet Broth

Bring 2 tablespoons of millet to a boil with 1 liter of water and simmer very gently for 2 hours. Serve a small bowl before a meal, or in place of a meal if the child has no appetite.

If a child has a weak stomach or suffers from bloating after eating grains or vegetables, polenta is a good choice for breakfast or dinner.
Short-grain rice harmonizes the lungs and large intestine. It is suitable after a cold, for constipation, or for diarrhea, preferably as a porridge or a well-cooked "congee."
Long-grain rice is suitable for children who sweat a lot, have red cheeks, or suffer from eczema. Soak the rice overnight and cook until soft.
Wheat and spelt are moistening and cooling. They are suitable for children who are nervous, restless, or overstimulated, as well as for sleep disturbances.
Oats are very stimulating and are suitable for pale, tired children. Do not give oats to active and restless children, especially for dinner.

Wheat Tea for a Peaceful Sleep

Boil 2 tablespoons of coarsely crushed wheat in 1/2 liter of water for 30 minutes. Strain and serve in the evening. You can sweeten it with honey. The leftover wheat can be used in soups, risotto, etc.

Congee

Prepare this from a gluten-free grain like short-grain rice, millet, or buckwheat. Use a ratio of 1 part grain to 10 parts water. Cook in a tall pot to prevent foam from boiling over. Bring to a boil, then reduce the heat and simmer for 4 hours, stirring occasionally. The grain will completely break down, creating a thin porridge. It can be served for breakfast or during recovery from illness, for diarrhea, mushy stools, or constipation.

Recipes

Weaning Recipes for Babies from 8 Months (Formula-fed from 6 Months)

Breakfast and Dinner Recipes: Grain Porridge

Grain Porridge from Rice or Millet

What you need: 1 cup freshly ground grain, 2 cups water-milk mixture (1/3 water + 2/3 milk). For the evening porridge, you can alternate adding a stewed, peeled apple or carrot. You can occasionally use rice or millet flakes, but be aware they are less energetically valuable, so use them sparingly. Flakes must be cooked for at least 10 to 15 minutes.
How to make it: Grind the grain, mix it with the diluted milk, bring to a boil, then reduce the heat and simmer for 20 to 30 minutes. Keep an eye on the liquid level; you may need to add a little more if it gets absorbed. In the morning, serve the porridge plain. In the evening, add stewed apples or carrots and let it sit for a few minutes before serving.

Lunch Recipes

Pumpkin or Carrot Purée

What you need: 1 small bowl of diced pumpkin with seeds removed (or 2 large carrots), ½ teaspoon butter.
How to make it: Steam the pumpkin with 1/2 cup of water for about 20 minutes, then pass it through a food mill. Add a piece of butter and serve. Prepare carrot purée in the same way. After about a month, you can start adding mashed potato or rutabaga to the pumpkin or carrot purée.

Fennel Purée with Sweet Potatoes

What you need: 1/2 fennel bulb, 1 small sweet potato, 1/2 teaspoon butter.
How to make it: Clean the fennel and cut it into strips. Peel the sweet potato, cut it into cubes, and cook in a small amount of water, just enough to cover the vegetables. Cook for about 30 minutes, then mash and serve. After about a month, you can serve it with mashed potatoes or rutabaga.

Mashed Potatoes (or Rutabaga) with Stewed Carrots (or Pumpkin/Fennel)

What you need: 1 potato (or rutabaga), ½ carrot, 1 teaspoon butter.
How to make it: Peel and boil the potato, then mash it with a fork. Peel the carrot, dice it finely, and sauté it in butter for about 10 minutes. Mix it with the mashed potatoes and serve.

Recipes for Children After 14 Months of Age (up to 3 years)

Breakfast

Millet Porridge with Fruit and Nuts (At this stage, you can crush the grains instead of grinding them. You can also vary the grains more often and occasionally use flakes. Gradually expand the variety of fruits to include pears, apricots, peaches, or plums.)

What you need: 1 small cup of millet, 2 cups of warm water, 1/2 peeled and diced pear, 1 teaspoon ground walnuts, 1 teaspoon butter.
How to make it: Put all ingredients except the nuts and butter into a saucepan and cover with water. Bring to a boil, add the pear, reduce the heat, and cook on low for 20 minutes. Stir in the nuts, then cover and let it rest for about 10 minutes. Add a teaspoon of butter and serve.

Polenta Porridge with Apricots

What you need: 1 peeled and diced apricot, honey or maple syrup to taste.
How to make it: Mix the polenta with water and milk and bring to a boil, stirring constantly. Add the apricots, turn off the heat, cover with a lid, and let it sit for about 10 minutes. Drizzle with honey or maple syrup and serve.

Toasted Oat Treat with Honey

What you need: 1 cup rolled oats, 1 tablespoon honey, 1 teaspoon butter, 1 apple, a pinch of cinnamon.
How to make it: Peel the apple and stew it in its own juice with a pinch of cinnamon. Heat the butter and honey in a pan, add the oats, and toast them for about 5 minutes. Finally, mix the toasted oats with the stewed apples and serve.

Soups

Spinach Soup

What you need: 200 g fresh spinach leaves, 1 potato, 1 teaspoon butter.
How to make it: Wash the spinach and chop it into strips. Peel the potato and dice it finely. Sauté both in butter for about 5 minutes, then add 1/2 liter of water and cook for 20 minutes. Mash with a potato masher and serve.

Oatmeal Soup

What you need: 4 tablespoons rolled oats, 1 teaspoon butter, 1 egg yolk.
How to make it: Toast the oats in butter until golden. Add 1/2 liter of water and simmer on low heat for 20 minutes. Strain the soup, stir in the egg yolk, and serve.

Carrot and Hokkaido Pumpkin Soup with Sunflower Seeds

What you need: 2 carrots, 1 tablespoon diced Hokkaido pumpkin, 1 potato, 1 teaspoon butter, 1 teaspoon sunflower seeds (soaked overnight).
How to make it: Peel and wash the carrots and potato, dice them, and sauté with the pumpkin in butter. Add 1/2 liter of warm water, bring to a boil, then reduce heat and cook for 20 minutes. Mash or pass through a coarse sieve and serve sprinkled with sunflower seeds.

Cauliflower Soup

What you need: 1 small bowl of washed cauliflower florets, 1 potato, 1 teaspoon butter.
How to make it: Sauté the cauliflower florets and a peeled, diced potato in butter. Add 1/2 liter of warm water, bring to a boil, reduce heat, and cook for 20 minutes. Mash the soup and serve.

Kohlrabi Soup

What you need: 1 bowl of peeled kohlrabi, 1 potato, 1 teaspoon butter, 1 teaspoon black sesame seeds (lightly toasted in a dry pan).
How to make it: Sauté the kohlrabi and a peeled, diced potato. Add 1/2 liter of warm water, bring to a boil, reduce heat, and cook for 20 minutes. Pass the soup through a coarse sieve and serve sprinkled with toasted sesame seeds.

Split Pea Soup

What you need: 1 teacup of dried split peas (soaked overnight), 1 bay leaf, 1 teaspoon butter, 1 tablespoon toasted sourdough seed or rye bread croutons.
How to make it: Drain and rinse the soaked peas. Put them in a pot with the bay leaf and 1/2 liter of water. Bring to a boil and cook for 45 minutes (can be cooked in a pressure cooker). Pass through a coarse sieve and serve with toasted croutons.

Hokkaido Pumpkin Soup

What you need: 1 bowl of diced pumpkin (seeds removed), 1 teaspoon butter, 1 teaspoon cream.
How to make it: Add 1/2 liter of warm water and the butter to the pumpkin. Bring to a boil, reduce heat, and cook for 30 minutes. Pass through a coarse sieve, stir in the cream, and serve.

Vegetable Broth with Sweet Potatoes

What you need: For the broth: 1/2 carrot, 1 sprig of lovage, 1 teaspoon butter. In the broth: 2 kale leaves, 3 broccoli florets, 1/2 carrot, 1/2 sweet potato (peeled and cooked separately).
How to make it: To make the broth, clean and slice the carrot, bring it to a boil with the lovage in 3/4 liter of water, then simmer for 20 minutes. Strain the broth and discard the cooked vegetables. Wash and finely chop the fresh vegetables for the soup. Bring the broth back to a boil and cook the new vegetables for about 10 minutes on a gentle simmer. Mash them, and finally add the cooked sweet potato. Serve.

White Fish Broth

What you need: 100 g white fish fillet (carp, hake, cod), 1 carrot, parsley. For the soup: 1 carrot, a slice of kohlrabi, 2 cauliflower florets, 1/2 cup cooked buckwheat.
How to make it: Bring the fish fillet and peeled, chopped carrot to a boil in 3/4 liter of water. Simmer for 45 minutes. Meanwhile, prepare the soup vegetables: peel, wash, chop, and sauté them in butter until soft. Strain the broth, flake the fish meat into the soup, add the sautéed vegetables and buckwheat, bring to a quick boil, and serve.

Meat Broth from Turkey or Duck Necks

What you need: 1 small turkey neck or 2 duck necks, 1 carrot, a sprig of parsley, 1 bay leaf, a pinch of salt. Vegetables for the soup: 1/2 carrot, 4 green beans, 1 cauliflower floret.
How to make it: Bring the meat, vegetables, and spices to a boil with 1 liter of water. Reduce heat and simmer for 2 hours (do not use a pressure cooker). Meanwhile, peel, chop, and sauté the soup vegetables. Strain the broth, pick the meat off the bones, and add it back to the broth along with the sautéed vegetables. You can add cooked rice, buckwheat, or millet as a grain.

Sauces

Tomato Sauce

What you need: 2 tomatoes, 2 carrots, 1 teaspoon brown sugar, 1 teaspoon butter.
How to make it: Blanch and peel the tomatoes. Peel the carrots. Chop everything and sauté in butter. Add 100 ml of water and simmer until soft. Pass through a coarse sieve, add sugar, bring to a boil again, and serve with pasta or rice. You can sprinkle with a little Parmesan cheese.

Fennel Sauce

What you need: 1 fennel bulb, 1 teaspoon butter, 1 teaspoon ground hazelnuts.
How to make it: Clean and dice the fennel. Melt the butter and sauté the fennel. Reduce the heat, add 1/2 cup of water, and simmer for about 30 minutes until it forms a purée. Pass it through a sieve and stir in the ground hazelnuts. Serve with rice, millet, potatoes, rutabaga, or polenta. You can add a cauliflower floret, a piece of meat, or fish.

You can gradually expand your child's menu with the following simple meals: Steamed green beans with potato (rutabaga, sweet potato) and fish fillet. Boiled fresh peas with potato (rutabaga, sweet potato) and a turkey cutlet. Risotto with peas, carrots, and cauliflower, sprinkled with a little Parmesan. Mashed potatoes or carrot purée with a slice of fish or a turkey cutlet. Mashed potatoes with boiled cauliflower and fennel sauce. Extended porridge (nastavovaná kaše) with stewed fennel. And many other variations based on your imagination. Always remember that older children only need meat in their diet 2 to 3 times a week. Always prepare meat-free dinners, as they are easier to digest. The key is to provide a varied diet to ensure a balanced intake of minerals and vitamins.

Casseroles and Sweet Dishes

Millet Bake (Jáhelník)

What you need: 1/2 cup millet, 2 eggs, stewed apples with a teaspoon of brown sugar and a pinch of cinnamon.
How to make it: Scald the millet with hot water and cook until soft (about 15-20 minutes). Drain and mix in 2 egg yolks and the stewed apples. Fold in the stiffly beaten egg whites. Bake in a preheated oven for about 20-30 minutes. You can prepare a rice bake similarly, using stewed plums instead of apples.

Buckwheat Dumplings with Poppy Seeds

What you need: 1/2 cup buckwheat, 2 ½ cups water, a pinch of salt, 1 tablespoon ground poppy seeds, butter.
How to make it: Add the buckwheat to boiling salted water, stir well, and cook until the water is absorbed. Add a piece of butter, mix, and use a spoon to form dumplings. Pan-fry them in butter and sprinkle with poppy seeds.

Oatmeal Pancakes

What you need: 100 ml milk, 40 g rolled oats, 35 g millet flour, 1 egg, 1/3 teaspoon baking powder, a pinch of salt, 1 teaspoon brown sugar, butter.
How to make it: Mix all dry ingredients. Add the beaten egg and stir in warm milk. Be careful not to make the batter too thin. Fry on butter and serve with homemade jam or fruit.

Spreads

Egg and Carrot Spread

What you need: 2 hard-boiled eggs, 1 small cooked carrot, 1 package of Lučina cheese (or plain cream cheese), olive oil or plain yogurt to soften, a pinch of salt, 1 teaspoon chopped chives.
How to make it: Mash the egg yolks with the cream cheese, and thin with yogurt and a drop of olive oil. Finely chop the egg whites and grate the carrot coarsely. Mix everything with the yolk mixture and season with salt. Spread on spelt or seed bread and sprinkle with chives.

Pumpkin and Curd Cheese Spread

What you need: 1 bowl of peeled pumpkin, a sprig of parsley, a pinch of salt, 100 g soft curd cheese (tvaroh), olive oil, 50 ml milk.
How to make it: Roast the pumpkin in the oven at 160°C (320°F) for 30 minutes. Mash it and mix with the curd cheese. If the spread is too thick, add a little pumpkin seed oil and thin with milk. Spread on sourdough rye or seed bread and sprinkle with chopped parsley.

Carrot and Curd Cheese Spread

What you need: 2 carrots, a sprig of parsley, a pinch of salt, 100 g soft curd cheese (tvaroh), olive oil, 50 ml milk.
How to make it: Clean and cook the carrots until soft. Mash them and add the curd cheese. If the spread is thick, add a little olive oil and thin with milk. Spread on sourdough rye or seed bread and sprinkle with chopped parsley.

Potato Spread

What you need: 2 potatoes cooked in their skins, 1 cooked carrot, parsley, ½ block of soft curd cheese (tvaroh), a pinch of salt.
How to make it: Once completely cooled, peel the potatoes and grate them finely along with the cooked carrot. Mix everything, add salt, and season with curd cheese and chopped parsley. If the spread is too thick, you can thin it with a little milk. Mix well and spread on spelt or rye bread.

Bread Recipes

Seed Bread

What you need: 120 g sunflower seeds, 120 g pumpkin seeds, 2 eggs, 30 g chia seeds soaked in 60 ml water, 60 g golden flax seeds, 2 teaspoons baking powder, 25 g psyllium husk, 2 teaspoons caraway seeds, 2 tablespoons apple cider vinegar, 1 teaspoon salt, water.
How to make it: Soak the chia seeds in water for 5 minutes. Grind the sunflower seeds, flax seeds, and psyllium husk in a food processor. Add the remaining ingredients to the ground seeds and gradually pour in water until a dough-like consistency forms. Place the dough on parchment paper in a loaf pan and bake at 180°C (350°F) for approximately 20-30 minutes. Check for doneness with a skewer. Let it cool before removing from the pan.

Seed and Chia Crackers

What you need: 1 part chia seeds, 1 part sunflower seeds, 1 part pumpkin seeds, 1 part sesame seeds, 2 parts water, salt.
How to make it: Preheat the oven to 160°C (320°F) and line a baking sheet with parchment paper. In a large bowl, mix all the seeds. In a smaller bowl, let the mixture rest for 30 minutes to thicken. Using a spatula, spread the mixture thinly onto the prepared baking sheet. Score into desired shapes with a pastry wheel or knife and bake for about 30-40 minutes. Serve with homemade jam or a spread.

Milks

Poppy Seed Milk

According to research, an infusion of ground poppy seeds is a fully viable alternative to cow's milk and, for many people, a more suitable source of calcium. Poppy seeds are highly alkaline, like almonds, and alongside dried thyme, marjoram, dried apricots, and Lapacho tea, they have the highest calcium content. 100 g of poppy seeds contain 1460 mg of calcium. Poppy seeds also contain 20% high-quality protein and 42% healthy fats. In addition to their high calcium content, poppy seeds are a significant source of zinc, and their magnesium and iron content is also noteworthy.

What you need: 100 g finely ground poppy seeds, 850–1000 ml high-quality (filtered) water.
How to make it: Pour the water over the ground poppy seeds and let them stand for 2–3 hours at room temperature. The mixture will be grayish, and the poppy seeds will settle. Stir occasionally. After the soaking time, transfer the entire contents to a blender and blend for 2–3 minutes. The poppy seed milk will become frothy and much lighter in color. Strain the blended milk through a fine sieve. For the first pass, stir with a spoon to speed up the process. Repeat the straining up to 5 times for a purer liquid. For the cleanest result, strain through cheesecloth. Drink the poppy seed milk as soon as possible after preparation and store it for a maximum of 2 days. You can drink it plain or use it to prepare morning porridges or puddings—anywhere you would use animal milk. Make sure to buy high-quality Czech poppy seeds. For children, you can alternate with rice milk and, at an older age, try coconut milk as well.

Recipes for Postpartum Mothers

Strengthening Soup for Exhaustion, Illness, or Postpartum Recovery

What you need: 1 kg beef ribs or oxtail (vegetarians can use a 2:1 ratio of whole grains and soybeans). 2 carrots, ¼ celeriac, ¼ cabbage, 1 large onion, 4 slices of fresh ginger, 3 tablespoons nutritional yeast, 3 teaspoons potato or corn starch, salt, Shoyu or Tamari soy sauce, allspice, peppercorns, bay leaf, 1 packet of "Foundation Renewal" (Obnova základu) herbal blend (available at www.tcmbohemia.cz or from a TCM practitioner).
How to make it: Place the cleaned meat (or overnight-soaked grains and soy) into a pressure cooker with water, spices, onion, and the herbal blend. Cook for at least 2 hours. After cooking, strain the broth into a clean pot. Add thinly sliced vegetables, ginger, nutritional yeast, and soy sauce, and cook for about 20 minutes. Thicken with starch and bring to a brief boil. Finally, add the picked meat or cooked grains to the soup. Serve twice a day for 4 days. You can season it in the bowl with ¼ teaspoon of barley miso and a teaspoon of sesame sauce.

Ginger and Spring Onion Soup with Soy Noodles

What you need: 1 tablespoon finely chopped ginger, 2 tablespoons finely chopped spring onion, soy noodles, 2 pieces of wood ear mushroom, salt.
How to make it: Wash and peel the ginger, and slice it into thin threads. Clean and finely slice the spring onion. Soak the wood ear mushroom in warm water for 15 minutes, then squeeze out the water and chop finely. Place everything in a pot, cover with water, and bring to a boil. Reduce to a minimum and simmer for 30 minutes. Season with salt, add soy noodles, and serve. This soup is very nourishing for fatigue, feeling cold, digestive issues after diarrhea, or loss of appetite during a cold.

Vegetable Broth

What you need: A mix of root vegetables (carrot, celeriac, parsley root), green parts of spring onion, leek or lovage, salt, 1 bay leaf, 4 peppercorns.
How to make it: Clean and chop the vegetables. Wash and tear the green herbs. Place everything in salted water, bring to a boil, then reduce heat and simmer for 30 minutes. Strain the broth and discard the overcooked vegetables. You can add new, finely chopped vegetables to the hot broth or serve it plain. Vegetable broth can be consumed on its own to combat feelings of dryness, constipation, etc. You can also cook grains in it or serve it with a hard-boiled egg (½ egg per serving).

Meat Broths

Meat broths have always been used to boost vitality and aid recovery from feverish illnesses, fatigue, anemia, and emaciation. To extract the valuable nutrients from the meat, it needs to be cooked for at least 4 to 6 hours on a low simmer; do not use a pressure cooker. It is also important to cook the broth with bone-in meat, trimmings, etc. Cooking with boneless meat will make the broth highly acidic. The most valuable parts are the bones, not the meat itself. Therefore, necks, ribs, oxtail, beef bones, and poultry carcasses are best. If you want a stronger soup, start with cold water. If you want juicier meat, start with hot water. Do not skim the foam; it contains valuable proteins.

What you need: Water, salt, bones with meat, green herbs, leek, spring onion, carrot, celeriac, parsley root, a clove of garlic, 4 slices of raw ginger, bay leaf, whole peppercorns.
How to make it: Place the bones and meat in water with unpeeled, washed, and chopped vegetables (1 carrot, a slice of celeriac, parsley, leek or onion tops), spices, and a pinch of salt. Bring to a boil and simmer for at least 4-6 hours on low heat. Strain the broth and let it cool. Pick the meat off the bones and chop it for the soup. Bring the soup back to a boil, add finely chopped fresh vegetables, then turn off the heat, cover, and let the vegetables cook in the residual heat. Serve with separately cooked rice, rice noodles, egg, or barley.

Organ Meats

Organ meats are far more nutritious than muscle meat. Our ancestors used them in therapeutic diets, especially to support and replenish the body. Organs are rich in vitamins and minerals. Liver is perhaps the most valuable, containing vitamins A, B, C, and D, 20% protein, and 4% fat. Beef liver tonifies the blood and is excellent for anemia, pallor, fatigue, and heart palpitations. Chicken liver supports blood formation and has a warming effect. It is suitable for fatigue, impotence, bedwetting, insomnia, and muscle weakness. It's best to sauté the liver separately and then add it to the finished broth or use it to make liver dumplings for the soup.

Black Sesame Seeds

Three times a day, crush a teaspoon of black sesame seeds in a mortar and pestle and consume it 15 minutes before a meal. Black sesame supports blood formation and is high in calcium, magnesium, iron, zinc, potassium, phosphorus, and B vitamins. If you feel cold or have digestive issues, dry-roast the sesame seeds in a pan for about 1 minute, let them cool, and you can mix them with sunflower seeds or pine nuts. Again, take 2-3 times a day, 15 minutes before meals. Use a ratio of 1/3 sunflower seeds or pine nuts to 2/3 black sesame seeds.

Foods to Boost Vitality

Grains: Millet, spelt, buckwheat, amaranth, quinoa.
Vegetables: Fennel, Hokkaido pumpkin, sweet potatoes, rutabaga, potatoes, beetroot, spinach leaves, lettuce.
Meat: Hen, beef, turkey, rabbit, free-range chicken, goose.
Fruit: Pomegranate, plum, apricot, cherries, raisins, peach, red grapes.
Herbs and Spices: Wine vinegar, parsley, basil, savory, saffron, oregano, thyme, juniper, marjoram, rosemary, ginger, dill.
Beverages: Grain coffee, herbal teas (fennel, thyme, lemon balm, etc.).
Dairy: Goat and sheep milk and cheeses in small quantities, Parmesan, butter.
Nuts and Seeds: Black sesame, sunflower seeds, chestnuts, coconut, pine nuts, walnuts.

Promoting Lactation and Supporting Breast Milk Production

Herbal Tea: Grind 1 teaspoon each of anise, caraway, and fennel seeds. Bring to a boil with 1.5 liters of water and simmer gently for 15 minutes. Drink warm 3 times a day.
Oat or Barley Tea: Boil 100 g of whole oat or barley grains for 1 hour. Strain, sweeten with honey, and drink 3 times a day.

Dietary Supplements for Lactation and Milk Production

Yao Medica Tincture No. 036 Eight Pearls
Yao Medica Tincture No. 027 Ren Shen + No. 029 Dang Gui
MycoMedica Reishi 30%
For Hair Loss: Reishi 30%, Yao Medica Tincture No. 013 Empress's Tresses
For Fatigue and Exhaustion: Reishi 30% + Cordyceps 30%, Yao Medica Tincture No. 006 Awakening Energy

Authors

Šárka Andělová, DiS - Pediatric Physiotherapist, Practitioner of Chinese Medicine
Bc. Renáta Lien Čepelková, DiS - General Nurse, Practitioner of Chinese Medicine
Jana Dedková - Physiotherapist, Practitioner of Chinese Medicine
Illustrator - Martina Fuksová
Photography from the personal archives of Bc. Renáta Čepelková, DiS and MUDr. Lenka Gluvňová

June, 2019