Author: Leslie Chan (Registered Dietitian)
All along, “mild taste” has been an unwritten “benchmark” when cooking for toddlers. However, “mild taste” does not have a definite objective standard. Considering that the food pyramid places “oil, salt, and sugar” at the top of the “use sparingly” category, many parents mistakenly believe that it is best to delay or even completely avoid using oil, salt, and sugar in cooking. However, “use sparingly” does not mean don’t consume at all. ” Avoiding oil in cooking not only limits the variety of dishes but also reduces the absorption of fat-soluble nutrients. Moreover, food without seasoning may lose its appeal and even lead to picky eating habits. Parents must consider the balance between taste and nutrition when choosing seasonings.
As toddlers start to try different types of food after transitioning to solid foods, they naturally encounter dishes with added seasonings. When using soy sauce or seasonings, it is important to pay attention to the overall amount of salt rather than simply opting for low-sodium soy sauce. Table salt and sauces are the main sources of sodium in the diet. However, some ingredients already contain a small amount of salt, so determining whether a toddler’s sodium intake is excessive cannot be solely based on the use of salt but should consider the overall sodium intake. Meat and fish naturally contain amino acids and salt, which give them a slight natural flavour and saltiness. Fresh vegetables, when cooked using suitable methods, can reduce the need for salt or seasonings, making them more appealing to toddlers.
Sugar is also a commonly used seasoning, but white sugar contains minimal minerals or plant elements. Consuming sugar does not provide significant nutritional benefits, and marinating meat with sugar does not tenderize the meat. However, adding a small amount of sugar when cooking naturally acidic foods can help neutralize the acidity. “Reduced-sodium” salt sold in supermarkets still contains a high sodium content, so it should not be considered a “low-sodium” seasoning. There are also many seasoning products on the market that contain mushroom extracts, but their sodium content is not particularly high, and they are primarily used for flavouring, providing only a small amount of umami taste to the food.
Pan-fired Yoghurt Chicken breast
Skinless chicken breast, 1 piece
Plain Greek yogurt, 2 tablespoons
Lemon juice, 1 tablespoon
Salt: 1/8 teaspoon
Instructions:
- Thaw the chicken breast and pat it dry.
- Trim off any excess fat with scissors.
- Mix the yogurt, lemon juice, and salt.
- Marinate the chicken breast in the mixture for 4 hours or more in the refrigerator.
- Remove the excess marinade from the chicken breast.
- Heat a non-stick pan with a small amount of cooking oil over medium heat and cook each side of the chicken breast for 2-3 minutes.
- Cut the chicken breast into small pieces before serving.
Cooking Tips:
Frozen meat often has a “freezer taste,” and refrigeration can cause the meat to lose moisture. Marinating the meat with yogurt, lemon juice, and other seasonings can make it more moist and remove the “freezer taste” from the meat.
