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Contents
Introduction
CHAPTERONE
OnlytheFreshestIngredientsOptingforOrganic
Fresh,Frozen,orCanned?
Superfoods
BuyingLocallyGrown
AllergyAwareness
CleanlinessandSafety
AWordonDessert
CHAPTERTWO
FastandEasyCookingCookingMethodsforAll
ToolsandEquipment
Storing,Thawing,andReheating
PlanningandPreppingAhead
HowtoUseThisBook
CHAPTERTHREE4TO6MONTHS
SmoothIntroductionsSingle-IngredientPurées
CookedFruitPurées
RawFruitPurées
SteamedVegetablePurées
Cereals
FruitandVegetableCombinationPurées
GreenBeansandPearPurée
AppleandMangoPurée
AvocadoandBananaPurée
PeasandCarrotsPurée
PlumandNectarinePurée
CarrotandMangoPurée
SweetPotatoandGreenBeansPurée
AvocadoandPearPurée
ZucchiniandBananaPurée
Apple,Nectarine,andBananaPurée
CHAPTERFOUR7TO8MONTHS
NewFlavorsandTexturesSingle-IngredientPurées
CookedFruitPurées
RawFruitPurées
SteamedVegetablePurées
SautéedGreensPurées
CerealCombinations
QuinoaandBananaPurée
ApplePieOatmealPurée
Avocado,SweetPotato,andBrownRicePurée
BlueberriesandQuinoaPurée
Papaya,Kiwi,andOatmealPurée
FruitandVegetableCombinationPurées
Blueberry-AppleYogurtPurée
KaleandAvocadoPurée
Peas,Pear,andBroccoliPurée
CauliflowerandSweetPotatoPurée
Kiwi,Asparagus,andBananaPurée
Peach,Blueberries,andCarrotPurée
Papaya,Banana,andCantaloupeYogurt
Broccoli,Cauliflower,andCarrotPurée
GreenBeansandPapayaPurée
ButternutSquash,Cauliflower,andPeasPurée
KiwiandZucchiniPurée
Peach,Kale,andTofuPurée
WatermelonandPearPurée
Asparagus,Honeydew,andPeasPurée
Apricot,Cherries,andBananaPurée
MeatCombinationPurées
Chicken,Pears,andQuinoaPurée
ChickenandAvocadoPurée
Chicken,Apricots,andPrunesPurée
ChickenandZucchiniPurée
Turkey,Mango,andCucumberPurée
TurkeyandPlumsPurée
Turkey,Carrots,andBroccoliPurée
PorkandApplesPurée
Pork,Carrots,andBrownRicePurée
Beef,SweetPotatoes,andSwissChardPurée
BeefandParsnipsPurée
BeefandGreenBeansPurée
CHAPTERFIVE9TO11MONTHS
BalancedBitesandFingerFoodsCombinationPurées
Peach,Plum,andStrawberryOatmealPurée
Chickpea,SweetPotato,andCauliflowerPurée
BlackBeans,CollardGreens,andParsnipPurée
Chicken,Apple,andSweetPotatoPurée
Chicken,Peas,andBananaPurée
Chicken,Peach,andPumpkinPurée
Turkey,Kale,andPapayaPurée
Turkey,Cauliflower,andApricotPurée
Turkey,Peas,andApplePurée
Pork,Cherries,andPearsPurée
BeefandCarrotPurée
Beef,Asparagus,andPearPurée
Beef,Zucchini,andCherriesPurée
Beef,GreenBeans,andPrunesPurée
FingerFoods
AvocadoToast
ApplesauceMuffins
RoastedSweetPotatoNibbles
TofuBites
Fun-SizeAsparagusFrittatas
TurkeyandCheeseQuesadillas
BroccoliandCarrotPancakes
SweetPotatoandBeanBalls
BakedPearSlices
AppleDateBars
BabyMeals
CottageCheeseandKiwi
Strawberry-PapayaYogurtMix-Ins
ConfettiCouscous
TastyTurkey,SweetPotato,andBeanStew
ButternutSquash“MacandCheese”
Tofu,Quinoa,andAvocadoBowl
MiniApple-TurkeyMeatballs
LeftoverChickenandBrownRicewithSautéedKale
EasyBlackBeanandZucchiniSoup
MiniMeatLoafMuffins
AlphabetandVeggiePasta
CHAPTERSIX12TO18MONTHS
RealMealsandSnacksRealMeals
Whole-WheatBananaPancakes
BreakfastCouscous
TofuScramble
QuickRedLentilSoup
SimpleButternutSquashSoup
MacandCheeseSoup
MozzarellaPoppers
Quinoa-VeggieFritters
CreamyPolentawithTomatoSauce
Mexican“Pizza”
MiniSpinachPizzas
SpinachPestoPasta
SpeedyPastaPrimavera
GnocchiBolognese
BakedMiniRiceBalls
ChickenFriedRice
HamandCheesePockets
FishFingers
Taco“Salad”
BeefandBroccoli
Snacks
GoodGreensSmoothie
Strawberry-BananaSurpriseSmoothie
AlmondButterCerealBalls
SunflowerSeedButterandBananaPinwheels
ZucchiniMiniMuffins
EdamameHummus
WhiteBeanDip
CheeseFondueDip
HummusandCarrotPinwheels
CheesyCarrotBalls
AppendixA:RecipesfortheOne-YearBirthdayParty
AppendixB:SampleMealPlans
AppendixC:MeasurementConversions
References
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INTRODUCTIONGettingaHealthyStart
elcome to the wonderful world of making solid food for your baby!Whetheryou’re planning ahead or eager to startmaking purées tomorrow, get ready for
countlessmessy,surprising,rewarding,frustrating,andhilariousexperiences.Eatingandsleepingare twoofparents’greatestpreoccupationsduring the firstyearof theirbaby’slife.Whileyourchild’s sleep is largelyoutofyourcontrol,whatyou feedyourbaby isentirely—andusuallyliterally—inyourhands.
Allparentswanttogivetheirbabiesthehealthiestpossiblestart,andthere’snobetterwaytodothatthanbyfeedingthemthemostnutritiousanddeliciousfoodsontheplanet.Butwhilenaturalhomemadefaremaybethemostwholesomeoptionforlittleones(andbigones,too),notallparentsfeeltheyhavethetimeorenergytopreparebabyfoodfromscratch. That’s why so many busy moms and dads find themselves resorting toprepackagedpurées:They’refast,easy,andvirtuallymess-free.
Makingyourchild’smealsinyourveryownkitchenisactuallymucheasierandlesstime-consumingthanyoumightthink.Whetheryou’rejustintroducingyourbabytosolidsor teaching your toddler the joys of feeding himself, this book will help you preparesimple but flavorful everydaymeals that can be prepared and cooked in 30minutes orless,andareasnaptostore.
Atthispointinyourlittleone’slife,allthat’snecessaryaredifferentcombinationsoffreshandflavorfulwholefoods.
As you read, you’ll also learn about basic cooking methods, necessary tools andequipment,theimportanceofoptingfororganicgroceries(andwhattochoosewhenyoucan’t),which foodsarehighest inantioxidants (andwhyantioxidantsare sovaluable toyourbaby’sdiet),howtoavoidallergicreactions,andmuchmore.
Conveniently organized by age, each recipe chapter starts with clear-cut advice onyourchild’sdevelopment,hisnutritionalneeds,andwhichfoodshemaybereadytotry,aswellas tipsondealingwith individual tastepreferencesandphases—likewhat todowhenyourtoddlerismoreinterestedinthrowingdinneronthefloorthanputtingitinhismouth.
Best of all, this book is packedwith recipes for every stage of your baby’s growth,fromfourtoeighteenmonths.If therecipessoundsimple, it’sbecausetheyare.Slavingawayinthekitchendoesnotequalgoodparenting.Atthispointinyourlittleone’slife,allthat’snecessaryaredifferentcombinationsoffresh,wholefoods,whichpackbothflavorandthecompletenutritionalpunchthatnatureintended.Feelfreetomaketherecipesasyouseethem,orletthedifferentfoodpairingsinspireyoutoexperiment.
Beginning with cereals and one-ingredient purées and moving on to combinationmashes and toddler meals such as Apple Pie Oatmeal Purée (see here) and ButternutSquash“MacandCheese”(seehere), thesedishes are sodelectable thatyou justmightfindyourselffinishingyourlittleone’sleftovers—ifhedoesn’tgobbleeverythingupfirst,thatis!
CHAPTERONEOnlytheFreshestIngredients
Asanewparent,yourtoppriorityismakingsureyourbabyhaseverythingsheneedstobehappy,healthy,andsafe.Inthesefirstmonthsofyourchild’slife,awell-balanceddietoffresh,nourishingfoodservesasthefoundationformanyyearstocome,providingthebuildingblocksforbothshort-termandlong-termdevelopment.Bypreparingyourbaby’sfoodathome,youcanhelpensureyourlittleonegetseverythingsheneedsandnothingshe doesn’t—namely, added hydrogenated fats, sugar, and oils, as well as potentiallyharmfulchemicalsintheformofflavorings,dyes,pesticides,andpreservatives.
Plus, you’ll find that homemade meals simply taste better than their store-boughtcounterparts.This isbecausemostcommercialbaby foodsareheated toextremelyhightemperatures in order to extend their shelf life, a process that unfortunately diminishesflavor,texture,andevensomevitalnutrientsalongwithbacteria.Relyingonprepackagedfoods can also deprive your baby of much-needed variety, because highly perishableingredients(avocado,melon,andmanyleafygreens,forexample)arerarelyfoundinthenonrefrigeratedsectionsofthesupermarket.
Finally,preparingyourchild’sfoodathomecanturnouttobefarlessexpensiveinthelongrunthanbuyingendlessjarsatthestore,potentiallysavingyouhundredsofdollarsperyear.
OPTINGFORORGANIC
Ifyou’renotfamiliarwithwhatmakesafood“organic”andwhyorganicfoodsareoftenpreferabletononorganic—particularlyforkids—here’swhatyouneedtoknow.
Organic fruits, vegetables, dairy, and meat are produced without the addition ofsynthetic chemicals such as fertilizers, pesticides, herbicides, fungicides, antibiotics, orhormones such asbovinegrowthhormone, alsoknownas rBGH. It’sworthnoting thatrBGHhasbeenbannedinEuropeandCanada;majorU.S.companiessuchasStarbucks,Yoplait,andDannonhavealsogonerBGH-free.
AccordingtotheU.S.EnvironmentalProtectionAgency’sguidelinesonpesticidesandfood,pesticidesmayhurtchildrenbyblocking theabsorptionofvitalnutrientsessentialfornormalgrowth.Thesechemicalsareparticularlydangerousduringcriticalperiodsofdevelopment when exposure to toxins can permanently alter the way a human being’sbiologicalsystemoperates.Infantsandtoddlersarethoughttobeespeciallyvulnerabletothesehealthrisksbecausetheirinternalorgansarestill intheprocessofmaturing.Also,kidseatanddrinkmorethanadultsinrelationtotheirbodyweight,possiblymagnifyingtheirexposuretopesticidesandotherchemicals.
In 2012, theAmericanAcademy of Pediatrics released its own report on children’sexposuretopesticides,citingresearchthatlinkedpesticideexposureinearlylifetosomepediatriccancers,decreasedcognitivefunction,andbehavioralproblems.
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Even if youmake the decision to feed your babymostly pesticide-free foods, someorganic products aren’t always available or cost-effective. To help shoppers makeinformeddecisionsaboutwhenit’sabsolutelynecessarytobuyorganicproduceandwhenit’s okay to settle for conventional, the EnvironmentalWorkingGroup (EWG) releasestwolistsannually:“TheDirtyDozen”and“TheCleanFifteen.”
TheDirtyDozenandtheCleanFifteenTheDirtyDozenarefoodsthathavehighlevelsofpesticideresidueswhenconventionallygrown.In2014,theEWGrecommendedbuyingtheorganicversionsofthefollowing(orforegoingthem):
Apples
Celery
Cherrytomatoes
Cucumbers
Grapes
Nectarines
Peaches
Potatoes
Snappeas
Spinach
Strawberries
Sweetbellpeppers
TheCleanFifteen were found to have the lowest amounts of pesticide contamination in 2014, and areconsideredsafetobuyconventionallygrown(thatis,nonorganic):
Asparagus
Avocados
Cabbage
Cantaloupe(domestic)
Cauliflower
Eggplant
Grapefruit
Kiwis
Mangos
Onions
Papayas
Pineapples
Sweetcorn
Sweetpeas(frozen)
Sweetpotatoes
FRESH,FROZEN,ORCANNED?
Wonderinghowtochooseamongfresh,frozen,andcannedfoods?Theoretically,freshisthe best—but not, as previously noted, when produce is picked too early and shipped
acrossseveralstates(orevenoceans)toreachyourtable.Inthosecases,frozenfruitsandveggiesprovideasurprisinglynutritiousalternative.FDAguidelinesreleasedin2002notonlyconfirmedthatfrozenproduceisjustasnourishingasfresh,italsonotedthatfruitsandvegetablesmeantforfreezingarepickedatpeakripeness,blanched,andfrozenwithinmerehoursofharvesting,lockinginoptimallevelsofvitaminsandminerals.
Canned produce is processed differently from frozen, and the canning process cansometimesdeplete nutritional value.Foods are still picked at peak ripeness, but tend tolose some of their vitamin C due to the high temperatures used for canning. Still,according to the American Dietetic Association, some canned vegetables (such astomatoes,corn,andcarrots)actuallyprovidehigherlevelsofantioxidantsthantheirfreshcounterparts.
Whenpurchasingcannedproduce,besuretoavoidvarietieswithaddedsaltandstickto non-GMO (genetically modified organism) brands when possible. GMOs arecombinations of different species of plants or animals that can’t occur in nature or bytraditional crossbreeding.WhileGMOconsumptionhasbeendeemed safeby theFDA,groups such as the Organic Consumers Association, the American Academy ofEnvironmentalMedicine, and the Institute forResponsible Technologywarn that it hasbeenlinkedtosideeffectsincludingallergiesandinfertility.Bybuyingorganic,youcanbesurethatyourpurchasedoesnotcontainGMOs.
AlsosteerclearofcanscontainingbisphenolA(BPA)wheneverpossible.Acommonchemicalfoundintheliningofmetalfoodcansandnumerousotherhouseholdproducts,BPA can disrupt the hormone system, particularly when exposure occurs in infancy orearlychildhood.
SUPERFOODS
Chancesare,you’veheardthebuzzabout“superfoods”andhowtheyshouldbeapartofeveryone’s diet, but what makes these foods so super—especially for kids? Think ofsuperfoods as turbo-powered produce: fruits and vegetables that not only provide yourbabywiththenutritionheneedstogrow,butalsowiththedisease-preventingantioxidantsandhealthyfatsheneedstothrive.Hereare10superfoodstoincludeinyourlittleone’sdailymeals.
Avocados:Highinproteinandmonounsaturatedfat,avocadosmayhelpreducetheriskofheartdisease,diabetes,andcancer.They’realsohighintheantioxidantlutein,whichplaysanimportantroleinskinandeyehealth.
Bananas: A great source of potassium, carbohydrates, and fiber, bananas help easedigestionandmaintainhealthybloodpressure.
Beans:Anexcellentwaytoaddproteintoyourchild’sdiet,beansalsoprovidefiberandcalciumandmayhelpcontrolcholesterollevels.
Berries: Packed with fiber and vitamins A and C, blueberries, raspberries, andstrawberriesallboasthighlevelsofimmunesystem–boostingantioxidants.
Broccoli: A cruciferous vegetable known for its cancer-preventing properties, broccolialsodeliversgenerousamountsofbeta-carotene,calcium,fiber,folate,andvitaminC.
Butternutsquash: Like broccoli, butternut squash is high in beta-carotene, vitaminC,fiber,andfolate,pluspotassiumandcertainBvitamins.
Carrots:Yourgrandmawasn’tkiddingwhenshesaideatingyourcarrotswouldhelpyoureyes!Theserootveggiesareburstingwithbeta-carotene,whichconvertstovitaminAandsupportsvision.
Kiwi fruit: In addition to containing vitamin E, thought to protect against the damagecaused by free radicals, a single kiwi provides a generous amount of vitamin C, plusplentyofpotassiumandfiber.
Quinoa: This is one of themost nutritiouswhole foods available; it’s high in protein,fiber,andiron,aswellaszinc,selenium,andvitaminE.
Spinach: In addition to vitamin C, beta-carotene, and lutein, this leafy green containsalmosttwicethedailyrequirementofvitaminK,whichpromotescardiovascularandbonehealth.
BUYINGLOCALLYGROWN
Anothergreatwaytomakesureyou’regettingthemostoutofyourgroceriesistosearchfor locally grown and produced foods.When you shop at farmers’ markets and in the“local”sectionofyoursupermarket,you’rebuyingthefreshestproduceavailable,pickedhours before delivery instead of days. When fruits and vegetables are shipped longdistances, they’re exposed to extreme temperatures, light, and other conditions that cancause important nutrients such as vitamins A and C and thiamine (vitamin B1) to bedepleted.Plus,producemeantfortravelingisoftenpickedbeforeithasachancetoripencompletely and develop full nutritional potency. Depending on the time of year andweatherconditions,however,thefreshfruitsandvegetablesyou’relookingformightnotalways be available. In those cases, frozen or canned produce can be perfectly suitablesubstitutions.
PotentialChokingHazardsIfyourbabyshowsaninterestinfingerfoodsbeforetheageofone,feelfreetobeginthisfun(andmessy)phase—butbesuretostayawayfromthesepotentialchokinghazards:
Hotdogsorsausages(unlesscutintonoodle-likestripsandthenagaininto½-inchchunks)
Wholegrapes(okayifchoppedinhalf)
Cherrytomatoes(tomatoesofanysizeusuallyaren’tintroduceduntilafterbaby’sfirstbirthdaybecauseoftheiracidity)
Popcorn
Chunksofhardcheese(okayifchoppedintoverysmallpieces)
Whitebread(unlikewhole-grainbread,whitebreadcanbeverymushyandcansticktotheroofofbaby’smouthandbackofhisthroat,makingitdifficulttoswallow)
Raisinsandothersticky,driedfruits
Hard,rawvegetablessuchascarrots,apples,celery,broccoli,andcauliflower
ALLERGYAWARENESS
According to the Centers for Disease Control and Prevention’s “Food Allergies inSchools”report,4.6percentofchildrenyoungerthan18yearsofagehaveafoodallergy.Anallergicreactioniswhathappenswhenyourchild’sbodyperceivesacertainfoodasa“threat”andher immunesystemlaunchesan“attack.”Symptomsofanallergic reactioncan range from watery, itchy eyes to hives to vomiting to difficulty breathing. Thesesymptomsusuallyappearwithinminutes to twohoursofeatinga foodandcanbe life-threatening. Other food allergy symptoms, such as gastrointestinal disturbances andrashes,canbechronic.
CommonAllergenicandGassyFoodsWhetherornotyouhaveafamilyhistoryofallergies,it’salwaysagoodideatointroducenewfoodsslowly,waiting four to seven days between the introduction of each unfamiliar item and watching for signs ofallergy (such as a runny nose, rash, hives, diarrhea, or trouble breathing).The following eight foods aremostlikelytocauseallergicreactions:
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Cow’smilk
Eggs
Fish
Peanuts
Shellfish
Soy
Treenuts
Wheat
Sometimesit’stoughtotellwhetheryourbaby’stummytroublesaretheresultofanallergyorsimplyanunfortunatesideeffectofacertaindish.These10foods,whilenothighlyallergenic,havebeenknowntocausegasinbabies:
Apricots
Beans
Broccoli
Brusselssprouts
Cabbage
Cauliflower
Citrusfruits
Garlic
Onions
Prunes
DelayingFoodsDoesNotPreventAllergies
Fordecades,expertsrecommendedwaitinguntilatleastageonetointroducecommonlyallergenic foods such as eggs, nuts, and fish—but in 2008 the American Academy ofPediatrics released a report (“Effects of Early Nutritional Interventions on theDevelopmentofAtopicDisease in Infants andChildren”) that showednoevidence thatdelaying the introduction of these foods past four to six months of age prevents foodallergies.Infact,guidelinesreleasedbytheAmericanAcademyofAsthma,AllergyandImmunology (AAAI) in 2013 stated that delaying the introduction of foods likewheat,cow’s-milk dairy, eggs, nuts, and fishmay actually result in an increased risk of foodallergies.AccordingtotheAAAIrecommendations,onceababyoverfourmonthsofagetolerates a few nonallergenic solids such as rice cereal, bananas, sweet potatoes, andapples,parentscanmoveon to feeding foods thatarecommonlyconsidered tobemoreallergenic. (Exclusivebreastfeeding for the first fourmonthsmayprotectagainstcow’s-milkallergy.)
However,ifyouhaveafamilyhistoryoffoodallergiesoryourbabyexhibitssignsofan allergy, such as eczema, it’s best to talk to your family doctor beforemoving aheadwithpotentiallyproblematicfare.
FoodstoAvoidBeforeYearOneWhileparentsmightchoosetoholdoffonsomefoodsduetoallergyfears,thereisashortlistoffoodsthatallbabiesshouldavoidforthefirstyearbecausetheyposeserioushealthrisks.
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Honey: Honey may contain spores ofClostridiumbotulinum, which causes botulism. While an adult’sintestinaltractcanhandlethesesporesinsmallamounts,inbabies,thesporescangrowandproducefataltoxins.
Cow’smilk: According to the American academy of Pediatrics’ Committee on Nutrition (“The Use ofCow’sMilkinInfancy”),theconsumptionofcow’smilkunderoneyearofagecanleadtoallergiesand/oriron-deficientanemia.Forthesereasons,youshouldsticktobreastmilkorformulaforatleastthefirstyear.
Low-fatdairyproducts:Unlikegrown-ups,childrenundertheageoftwoneedthefatfromdairyproductsforhealthybraindevelopment,accordingtotheUniversityofMinnesota’sAcademicHealthCenter.Whenyouintroducedairytoyourbaby,makesureit’sfullfat,evenifyoutypicallyoptforalower-fatversionforyourself.Justbemindfulthatalthoughdairyasacategoryshouldn’tbeavoidedbeforeyourbabyturnsone,cow’smilkshould.
Undercookedmeatandeggs:Babiesaremorevulnerablethanadultstobacteriasuchassalmonella,whichcanbepresentinrawandraremeat,poultry,andeggs.Makesuretocookmeatandeggswellbeforeservingthemtobabies.
FoodstoAvoidAddingSalt:Babiesgetthesalttheyneednaturallyfromfoods;thereisnoneedtoaddmore,asadultstendtodofor themselves to flavormeals.According to the global groupWorldAction onSalt&Health (WASH),babiesrequireverysmallamountsofsodium;infact,theirkidneysaretooimmaturetocopewithanyaddedsalt.After12months,WASHrecommendsamaximumof2gramsperday.
Sugar: Added sugar can wreak havoc on brand-new teeth. Plus, it fills up little tummies with emptycalories,leavinglessroomforthenutritiousfoodbabiesreallyneed.
CLEANLINESSANDSAFETY
Infantsareparticularly susceptible to foodborne illnesses, so it’s especially important totaketheproperprecautionarymeasureswhencookingforyourchild.Babiesandtoddlersare alsoknown toput toomuch food in theirmouths at one time and try to swallow itbeforechewing thoroughly (if at all!).Hereare somebasic tips tohelpkeepyourbabysafeandhealthyatmealtime:
Alwaysbesuretowashyourhandsandanyequipmentusedforcookingthoroughlywithhot,soapywater.Takeapartgrinders,blenders,andbabyfoodcookersaftereachuseandwashthemwell,makingsureallthepiecesaredrybeforereassembling.
Useseparatecuttingboardsformeatandnonmeatfoods.
Cookmeat,poultry,andfishthoroughlytokillbacteria.TheFDA’sOfficeofFoodSafetyrecommendscookingredmeatstoaninternaltemperatureofatleast160°F,porkandfishtoatleast145°F,andallwhitemeatpoultrytoaninternaltemperatureofatleast165°F.
Wash,scrub,orpeelallfruitsandvegetables,andremoveseedsorpits.
Alwaysgrindseedsandnuts.
Throwawayanyuneatenleftoversfromyourbaby’sdish.Bacteriacangrowonuneatenfoodandposearisk.
Topreventchoking,makesureyourchildisseatedandsupervisedduringeverymeal.
Cutfingerfoodsintopiecesnolargerthan¼inch,andserveonlyafewpiecesatatime.
SignupforfirstaidandCPRclasses(offeredbymosthospitals)sothatyouknowhow
tohelpyourchildinanemergencysituation.
AWORDONDESSERT
There’snoquestionthatkidsofallageslovedessert.Butasmuchasyourlittleonemightdelight in a bowl of ice cream or a cupcake after dinner, kids benefitmostwhen theirsweettoothissatisfiedbynaturallysweetfoodssuchasfruit.Thesedays,it’seasytofindbagsoforganic,frozenchunksoffruitsuchasmangoorpineappleinthegrocerystore.Itonlytakesafewmomentstoletthemthawbeforeyoucanslicethemupandservethemtoyour child. These raw fruits burst with flavor, and little ones tend to appreciate theircoldness,too,duringtheteethingmonths.
Ofcourse,anoccasionalcupoficecreamorcookieisfine—littleindulgencesarenotgoingtocompromisealifetimeofgoodhealth.Butyouwon’tfindachapterdedicatedtodesserts for littleones in thisbook.However, there isanAppendixA that includes fivehomemadeanddelicioustreatsmeantforcelebratingyourbaby’sfirstbirthday—aneventsospecialit’sworthbreakingtherules!Remember,it’sallaboutinstillinghealthyhabits,andmoderationisthekeytosuccess.
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CHAPTERTWOFastandEasyCooking
hile it’s true that there’sno fasterway togetamealon the table (orhighchairtray) than by merely opening a jar, preparing your baby’s food from scratch
doesn’t have to take much longer. In roughly the time it takes to make yourself asandwich,youcanwhipupa fresh,healthy treat foryour littleone that tastesamilliontimesbetterthananyprepackagedoptionevercould—andthisbookwillshowyouhow.
Unfortunately,someabsolutelywonderfulfoodsforbabiesare impossible tocookinjustahandfulofminutes(unlessyouusethemicrowave).Becausethisbookfocusesonbothfreshandfastmeals,youwon’tfindrecipesinthesepagesthatincludestove-cookedoroven-roastedingredientssuchasfreshbeets,whitepotatoes,orwintersquash(thoughsomeofthesefoodsmakeanappearanceintheircannedorfrozenforms).Insomecases,there are tips and tricks provided for cooking these itemsmore quickly than usual, forexample,bycuttingthemintoverysmallpiecesbeforesteamingorroasting.
Don’t worry if you’re not an experienced chef—you can still be an efficient one,particularlywhen it comes to cooking foryour little one.After all, infants and toddlersdon’trequirefour-coursegourmetfeasts!Onceyougetintothehabitofmakingyourownbabyfood,you’llbecomemoreandmorecompetentinthekitchen.
COOKINGMETHODSFORALL
There’s no need tomaster the art of deglazing or find out how to properly flambé; thetechniques you’ll need to learn in order to prepare the recipes in these chapters arerelativelysimple.Infact,you’reprobablyalreadyfamiliarwiththem.
Steaming:Steamingcooksfoodbyexposingittosteamfromcontinuouslyboilingwaterwhilekeepingthefoodseparatefromthewaterinabambooormetalsteamer(sometimesametalbasketplacedinapotfilledwithaninchortwoofwaterandsealedwithalid).Preparingfoodthiswaypreservesthenutrientslostwithboilingor,toalesserdegree,simmering.
Roasting:Roastingcooksfoods(inthisbook,vegetables)throughanindirectheatsourcesuchasanoven.Ahighlevelofnutrientsisusuallyretained,aslongasthevegetablesaren’tovercooked,androastingtendstoenhancetheflavorsofcertainfoods(sweetpotatoes,zucchini,andcauliflower,forexample).Roastingvegetablestypicallyinvolvesaddingasmallamountofsometypeoffat,suchasoliveoil,tokeepfoodfromstickingtothepanand/ordryingout.
Baking:Bakingworksinmuchthesamewayasroasting,buttherecipesthatcallforbakinginthisbookdon’trequiretheadditionofoilsbecausethefoodsbeingcookedalreadycontainfat(meat,eggs,dairy).
Sautéing:Sautéingusesasmallamountofoilorfattocookfoodovermediumtohighheat.
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TOOLSANDEQUIPMENT
Luckily,mostoftheutensilsandcookwarerequiredtoprepareyourbaby’sfoodarelikelyalreadyinyourkitchen.Herearetheabsoluteessentialtoolsyou’llneedtogetstarted.
Stainless-steelsteamerbasket:Usedforsteamingfruitsandvegetables,asteamerbasketisbothinexpensiveandindispensable.
Blenderorfoodprocessor:Whilebothfoodprocessorsandblenderscanbeusedtomakebabyfoodpuréesandmashes,foodprocessorscanalsochop,shred,grate,andslice,andarebetteratmixingandblendinghardfoods.Thatsaid,foodprocessorsarealsomoreexpensive,andmostblendersserveasperfectlyadequatebabyfoodmakers.
Strainer/colander:You’llneedthisforrinsingfruitsandveggies,aswellasdrainingpastasandotherboiledfoods.
Four-sidedboxgrater:Thisisusefulnotjustforgratingcheese,butfruitsandvegetables,too.
Peeler:Apeelerisgreatforpeelinghardvegetablesandfruits,includingcarrots,sweetpotatoes,apples,andpears.
Icecubetray:Whetherplastic,stainlesssteel,orsilicone,thesetrayscomeinhandyforfreezingindividualportionsofbabyfood.
STORING,THAWING,ANDREHEATING
Sinceyourbabywilleatonlyafewtablespoonsoffoodatatime,atleastinthebeginning,you’llbepreparingfoodthatwilllastyousometime.That’swhyit’ssoimportanttoknowhow to correctly store the meals you’ve prepared—improper storage, thawing, orreheatingcancausebacteria togrowthatcouldmakeyourbabysick.Leftoversonyourbaby’splateshouldbethrownaway.
Storing
Herearesomeessential tips tobecomeamasterofbabyfoodstorage,maximizingyourtimeandyourbudget.
Letpreparedfoodcooltoroomtemperaturebeforerefrigeratingorfreezing.
Neverallowcookedfoodtostandatroomtemperatureformorethantwohours(ormorethanonehourifroomtemperatureisabove90°F).
Icecubetraysaretheultimateinconvenienceforfreezingindividualportions.Manyparentsbuynewicecubetraysintentionallyandsolelyforthispurpose.Afterfillingthecompartments,coverthetraywithplasticwrapandfreezeuntilfirm,usuallyabouttwohours.Youcanthenpopoutthefrozenportionsintoaziptopplasticbag.Makesuretonotewhatthefoodis(it’snotalwaysobvious!)andmarkthedate,too.
ThawingandReheating
Herearesomesmartstrategiesforthawingandreheatingfood.
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Thawfrozenfoodovernightintherefrigerator—neveratroomtemperature.Ifyouchoosetothawfoodinthemicrowave,besuretostiroftenandusethedefrostsetting.
Reheatfoodinapanonthestove,ratherthaninamicrowave,toavoidhotspots.
Alwaystestthetemperatureofbaby’sfoodsbeforeserving.
Onceyou’vethawedfoods,don’trefreezethem.Instead,storethemintherefrigerator(foruptotwodays).
PLANNINGANDPREPPINGAHEAD
Withalittlecarefulplanning,youcaneasilyprepareyourbaby’sentiremenufortheweekinjustanhourortwo.
Startbydeterminingwhichfoodsyou’llbeserving.
Makeagrocerylistthatincludesalltheingredientsineachrecipe.
Onceyouhaveeverythingyouneed,sorttheitemsintocategories:whichneedtobesteamed,whichneedtobebakedorroasted,andwhichneedtobepuréedorchoppedwithoutcooking.
Gettoworkmakingthefoodassembly-linestyle:Washandchopalltheingredients.Steamthefirstitem,removeitfromthesteamer,andplaceitintheblender.Puttheseconditemtobesteamedinthesteamer,andsteamwhilethefirstitemisbeingpuréed,andsoon.
Coolandfreezeallthefoodsaccordingtotheinstructionshere.
Thisisalsoanideal timetomakefoodsthat takelongerthan30minutestoprepare.Are youmaking a Sunday roast with sweet potatoes for the family? Toss some of thecookedmeatandpotatoes into theblenderor foodprocessor, andstore thepurée in thefreezerfor later in theweek.Areyoumakingbrownrice?Cookabigbatch; thenpuréeandfreezeindividualportionstobeservedontheirownormixedwithotherfoods.
Byapproachingmealplanningthisway,virtuallyanythingcanbepreparedonthespotin30minutesorless.
HOWTOUSETHISBOOK
Throughouttherestof thisbook, thechaptersfollowasimilarformat.Eachbeginswithintroductory information covering your child’s readiness for various solid foods andtexturesatthatparticularage,appropriateservingsizes,howmuchmilkorformulashouldstillbeconsumed,aswellassomemoregeneraladvice.Eachchapteralsoincludesachartofnewfoodsthatcanbeintroducedandatwhichmonth.
Following the introductory information, each chapter offers numerous recipes.Witheveryrecipe,you’llfindvariouslabelsandicons.Theselabelswillhelpyoutofindcertaintypesofrecipesmorequickly:
Freezer:Thisrecipecanbefrozenforasignificantlengthoftime.
Superfood:Thisrecipecontainsasuperfood.
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Dietarylabels:Thesewilltellyouwhetherrecipesareoneormoreofthefollowing:
gluten-free
nut-free
dairy-free
vegetarian
vegan
Thisbookdoesnotspecify“organic”initsingredientlists,butit’srecommendedthatyoudobuypesticide-free,hormone-free fruits,vegetables,dairyproducts, andmeatsasoftenasyoucanforyourgrowinglittleone.Foreasyreference,seehereforalistoftheDirtyDozenandCleanFifteenfruitsandvegetables.
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CHAPTERTHREEFourtoSixMonths
SmoothIntroductions
o longer a newborn, your babywillmakehugedevelopmental leapsbetween theages of four and sixmonths. Instead of just flailing his arms and legs aimlessly,
he’llbeginkickingandsquirmingmorepurposefully(tofliphimselfoverfromhistummytohisback, for example), andhis growingmuscle strengthwill givehimbetter controloverhisheadandneck.Atsixmonthsold,manybabiesareabletositupunassistedandsome are even starting to creep or crawl. Vision and hand–eye coordination are alsoimproving,making it possible for babies to reachout andgrasp toys andwhatever elsetheysee.
ISBABYREADY?
Aftermonths of exclusively bottle feeding or breastfeeding your baby, you’re probablyeagertointroducesolidfoods—buthowdoyouknowifhe’sreadytomaketheswitch?Thesesignsofreadinesswillhelpyoumaketherightdecisionattherighttime:
Yourbabycankeephisheadinanuprightpositionwithoutwobblingandcansituprightwhilesupported.
He’sabletomovefoodtothebackofhismouthandswallowit,anddoesn’tusehistonguetopushfoodoutofhismouth.
Heseemshungryeventhoughhe’sgettingtherequiredamountofbreastmilkorformulaperday.
Heshowsinterestinwhatyou’reeating,maybeevenreachingoutforyourfork.
RECOMMENDEDSERVINGSIZES
Thekeytosuccessfullyintroducingyourbabytosolidsisstartingslowly—nomorethan1teaspoonofpuréedfoodmixedwith4to5teaspoonsofbreastmilkorformulaperdayatfirst,increasingtotwiceaday.Bythesixmonthsmark,youcanbegintoaddinoatmealorricecereal;graduallyincreasethethicknessofthecerealbymixingitwithlessliquid.
BREASTMILKORFORMULA
Remember, your baby still depends on breast milk or formula for almost all of hisnutritionalneeds, soyoushouldcontinue to feedhim24 to32ouncesofbreastmilkorformula in a 24-hour period (usually between eight and ten feedings a day ifbreastfeeding).
SPILLSANDSETBACKS
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JustbecausebabiesonTVcommercialseagerlyslurpupwhatever’sofferedtothemonaspoondoesn’tmeanreal-lifemealtimeswillbequitesopicture-perfect.Don’tbesurprisedifthefirstfew—orfewdozen—timesyouoffersolids,yourbaby’sreactionistopromptlyspitthemout.Somebabiesevenshudderattheforeigntastesandtextures!Theserefusals(and the resultingmesses) are perfectly normal. Throughout this sloppy and sometimessillyprocess,keepthefollowingadviceinmind:
Don’tautomaticallyassumeyourbabywillneverlikeacertaindishjustbecausehedoesn’tseemtoatfirst.Someinfantsandtoddlersneedtotryanewfoodupto10timesbeforeacceptingit.
Whilesomepediatriciansrecommendintroducingveggiesbeforefruitsothatababy’spalatewon’tbe“spoiled”formorebittertastes,thisruleisn’tsetinstone.Somebabiesneedtheirveggiesmixedwithfruitatfirstinordertogetusedtotheflavor.
Remembertolaugh.Sure,you’retiredandfrustratedandhaveahugemessonyourhands,butsomedayyou’llrememberthatlittleapplesauce-coveredfaceandsmile.
NEWFOODSTOINTRODUCE
Atfourmonths:
Apples
Apricots
Asparagus
Avocados
Bananas
Butternutsquash
Greenbeans
Pears
Sweetpotatoes
Atsixmonths:
Carrots
Mangos
Oatmeal
Nectarines
Parsnips
Peas
Plums
Prunes
Pumpkin
Quinoa
Rice
Zucchini
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CookedFruitPuréesPREPTIME:5MINUTES•COOKTIME:5TO10MINUTES
Puréesmade fromcooked fruitsareamongalmosteverybaby’svery first tastesofsolidfood.Cooking fruit before puréeing itwill give it a smoother consistency and, in somecases,helpmakeiteasierforbabytodigest.Plus,havingavarietyofcookedfruitpuréesinthefreezermeansyou’llalwaysbeabletosweetenupcereals,veggies,andevenmeatsatamoment’snotice.
Mostofthefruitsonthislistshouldbepeeledbeforecooking,particularlyapples,pears,andpeaches; in thebeginning,youmightwant topeelallofyourbaby’s fruits,asskinscanbedifficultfornovicetummiestoprocess.Coresandpitsshouldberemoved,andthefruit’sfleshshouldbecutintochunks.
Fillamediumsaucepanwithabout1inchofwaterandbringtoasimmer.
Placethefruitinasteamerbasket,setitoverthesimmeringwater,cover,andcookuntiltenderwhenpiercedwithafork,5to10minutes,dependingonthetypeoffruit.
Removethepanfromtheheatandletthefruitcool,reservingthesteamingliquid.
Whenthefruithascooled,transferittoeitherablenderorfoodprocessorandpurée(ortransferthefruittoabowlandpuréeusinganimmersionblender).Forathinnerconsistency,addsomeofthereservedsteamingliquid,water,breastmilk,orformula.Cookedfruitcanalsobemashedwithaforkwhenbabyisreadyforthicker,chunkiertextures.
PREPARINGPRUNES.Unliketheotherfruitsonthislist,prunesshouldbestewedinsteadofsteamed.Put½cupofchoppedprunesintoasaucepanwith1½cupsofwaterandbringtoaboilovermedium-highheat.Simmerforabout10minutes,oruntiltender.Removefromtheheatandpourthroughafine-meshstrainer,reservingthecookingliquid.Setasidetocool.Puréethecooledprunesinablenderorfoodprocessor,addingthereservedcookingliquidasnecessarytoreachthedesiredconsistency.
STORAGE:Refrigerateleftoverpuréeinanairtightcontainerforupto3daysorfreezeforupto3months.
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RawFruitPuréesPREPTIME:5MINUTES
Preparingraw fruitpuréescouldn’tbeeasier. If the fruityou’vechosen is ripeandsoftenough,youwon’tevenneedablender—aforkwillsuffice!Thissimplemethodmakesrawfruitpuréeaperfectchoicewhenyou’reonthego(orjustbusyathome).Atsixmonths,feelfreetoaddpeachesandnectarinestothefollowinglist.
Peelthefruit.Ifyou’reusingmango,cutthefruitinhalflengthwiseasclosetothepitaspossibleandpullapart.Slicethefleshofthemangointosmallsquares(don’tcutallthewaythroughtheskin).Popthesquaresoutbypushingfromtheskinside,andcutthecubesoff.
Ifyou’reusingavocado,slicethefruitinhalflengthwisethesamewayyouwouldamango,pullthehalvesapart,removethepitwithaknifeorspoon,andthenscoopthefleshout.Puréethefruitinablenderorfoodprocessor(ormashitwithafork,ifit’ssoftenough).Mixwithwater,breastmilk,orformulaifnecessary.
STORAGE:Refrigerateleftoverpuréeinanairtightcontainerforupto3daysorfreezeforupto3months.
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SteamedVegetablePuréesPREPTIME:5MINUTES•COOKTIME:5TO15MINUTES
Steaming is the easiest, quickestway to bring out the flavor of fresh—or even frozen—vegetables. It may seem strange at first to serve your baby veggies without any salt,dressings, or sauces, sincemost adults prefer their vegetableswith these additions, butyou’ll soon discover that baby’s palate is perfectly primed for these straight-from-the-gardentreats.
Wash,peel,andtrimthevegetablesasneeded.Ifusingasparagusorgreenbeans,besuretotrimanddiscardtheends;carrots,sweetpotatoes,andzucchinishouldbepeeled.Cutlargevegetablesintosmallerpieces;thesmallerthepieces,theshorterthecookingtime.
Fillamediumsaucepanwithabout1inchofwaterandbringtoasimmer.Placethevegetablesinasteamerbasket,setitoverthesimmeringwater,cover,andcookuntiltenderwhenpiercedwithafork,5to10minutes,dependingonthetypeofvegetable;sweetpotatoesmighttake12to15minutes.
Removethepanfromtheheatandlettheveggiescool,reservingthesteamingliquid.Whenthevegetableshavecooled,puréeineitherablenderorfoodprocessor(ortransfertoabowlandpuréeusinganimmersionblender).Forathinnerconsistency,addsomeofthereservedsteamingliquid,water,breastmilk,orformula.
STORAGE:Refrigerateleftoverpuréeinanairtightcontainerforupto3daysorfreezeforupto3months.
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CerealsPREPTIME:5MINUTES•COOKTIME:10MINUTES
Traditionally, most pediatricians recommended rice cereal as a first food for babies,before evenbananasorapplesauce.Theadvice in recent yearshas changed, liberatingparentstobeginwithmoreflavorfulvegetablesandfruits.Whilefirstcerealscanbeprettybland, babies tend to be fans, especially of oatmeal. Oats do not contain the glutenprotein,buttheycanbecross-contaminatedwithglutenwhenprocessedinfactorieswithothergluten-containingfoods.Optforoatslabeledgluten-free.
Asareminder,cerealsshouldnotbeintroducedbeforetheageof6months.
Inablenderorfoodprocessor,grindthegrainuntilitreachesapowderyconsistency.(Thiswilltakelongerforbrownriceandquinoathanforoats.)
Inasaucepan,bring1cupofwatertoaboiloverhighheat.Addthegrainandreducetheheattolow.Simmerfor10minutes,whiskingcontinuously,untilalloftheliquidhasbeenabsorbed.
Pourthecerealintoabowlandserveasis,ormixwithfruit,veggie,or(whenyourbabyisolder)meatpurée.
STORAGE:Refrigerateleftovercerealinanairtightcontainerforupto3daysorfreezeforupto3months.
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GreenBeansandPearPuréeMAKES8SERVINGS,¼CUPEACH
PREPTIME:8MINUTES•COOKTIME:8MINUTES
HighincalciumandvitaminK,greenbeansareagreatnutrient-densefirstvegetableforyour baby—andmixing themwith sweet, tasty pearsmakes a spoonful go down easily.Plus,pearsarepackedwithfiberandvitaminCandareknownforbeingespeciallygentleon little tummies,making themaperfect choice forbabieswhomightbe suffering fromreflux.
Tip:Ifyou’repressedfortimeandwanttoskipthetrimmingstep,frozengreenbeanscanbeusedinapinch.Infact,frozenbeans,whichtendtobelesstough,willmakethetextureofthispuréeevensmoother.
1largepear,peeledandcored
1cuptrimmedfreshgreenbeans
Chopthepearinto1-inchcubes.
Fillamediumsaucepanwithabout1inchofwaterandbringtoasimmer.Placethegreenbeansandpearinasteamerbasket,setitoverthesimmeringwater,cover,andcookuntilthegreenbeansandpeararetenderwhenpiercedwithafork,about8minutes.Allowtocool.
Inablenderorfoodprocessor,puréethegreenbeansandpearuntilsmooth.Addwaterifnecessarytoachievethedesiredconsistency.
STORAGE:Leftoverpuréecanberefrigeratedinanairtightcontainerforupto2daysorfrozenforupto3months.
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AppleandMangoPuréeMAKES4SERVINGS,¼CUPEACH
PREPTIME:8MINUTES•COOKTIME:8MINUTES
Sure,everybabylovesapplesauce,butwhynotmakeitmoreexcitingwiththeadditionoftropicalmangos?Higherincarotenoids(saidtofightcancer,heartdisease,andeventhecommon cold) than almost any other fruit, mangos give plain old applesauce anirresistiblytangytaste.Nearlyanytypeofappleworkswellinthisrecipe,thoughbabiestendtopreferthesweetnessofRedorGoldenDelicious,Gala,andEmpireapples.
Tip:Lookformangosthatareslightlysoftandsmellsweet,withnobruisesorbrowndots.Theyshouldbereddish-orangeorgoldenreddish-orangeincolor.Avoidmangosthataretoosoft,astheycanbestringyintexturewhenoverlyripe.
1largeapple,peeledandcored
1largemango,peeledandcubed(seehere)
Choptheappleinto1-inchchunks.
Fillamediumsaucepanwithabout1inchofwaterandbringtoasimmer.Placetheappleinasteamerbasket,setitoverthesimmeringwater,cover,andcookuntiltender,about8minutes.Allowtocool.
Inablenderorfoodprocessor,puréethecooledappleandthemangountilsmooth.Addwaterifnecessarytoachievethedesiredconsistency.
STORAGE:Leftoverpuréecanberefrigeratedinanairtightcontainerforupto2daysorfrozenforupto3months.
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AvocadoandBananaPuréeMAKES4SERVINGS,¼CUPEACH
PREPTIME:10MINUTES
Thecombinedcreaminessofavocadosandbananasmakesthispuréeaparticularlyrichtreat. High in potassium, bananas also provide vitamins B2, B6, and C. Avocados areloadedwith healthy fats and folic acid, and help the body absorb fat-soluble nutrientssuch as beta-carotene and lutein. Both avocados and bananas are especially mild inflavor,makingthisagoodfirstchoiceforsensitivepalates.
Tip:Lookforavocadosthatareextremelydarkgreen(almostblack)incolorandslightlysoft.Ifalloftheavocadosatthestorearehard,unripeavocadoscanbelefttoripenonyourkitchencounterforadayorso.
1largeavocado,halvedandpitted(seehere)
1largebanana,peeled
Cuttheavocadoandbananainto1-inchchunks.
Usingafork,mashthechunkstogetheruntilyoureacharelativelysmoothconsistency.Addwaterasnecessarytothinthemash.
Alternatively,toensureaverysmoothconsistency,puttheavocadoandbananainablenderorfoodprocessor,andpuréeuntilsmooth.
STORAGE:Leftoverpuréecanberefrigeratedinanairtightcontainerforupto2days.
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PeasandCarrotsPuréeMAKES8SERVINGS,¼CUPEACH
COOKTIME:5MINUTES
Nothinggoestogetherbetterthanpeasandcarrots,andbothbringavarietyofessentialnutrients to the table.Carrots are high in vitaminA, vitaminC, and calcium; peas arepackedwithfolateandiron.Bothhavemellow,sweetflavorsthatarepopularwithmostbabies.But thebestpartabout thisrecipe is that itcalls for frozenveggies,makingitasnaptoprepare.
Variation:Makethismixevensweeterbyaddingfreshbananachunks.Otherfruitpurées,suchasappleorpear,alsoworkwell, butbananasaddawelcomecreaminess to theseveggies.
1(10-ounce)bagfrozenmixedpeasandcarrots
Fillamediumsaucepanwithabout1inchofwaterandbringtoasimmer.Placethevegetablesinasteamerbasket,setitoverthesimmeringwater,cover,andcookuntiltender,about5minutes.Allowtocool.
Inablenderorfoodprocessor,puréethecooledpeasandcarrotsuntilsmooth.Addwaterifnecessarytoachievethedesiredconsistency.
STORAGE:Leftoverpuréecanberefrigeratedinanairtightcontainerforupto2daysorfrozenforupto3months.
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PlumandNectarinePuréeMAKES4SERVINGS,¼CUPEACH
PREPTIME:5MINUTES•COOKTIME:5MINUTES
Sincebothofthesetangy,tastyfruitsarehighinfiber,thiscombomakesagreatdigestiveaidforyourbaby.PlumsandnectarinesarealsogreatsourcesofvitaminsCandA.Afteryourbabyreachessevenmonthsofage, leavetheskinsonforextra fiberandnutrition;youngerbabiesmighthaveahardtimedigestingthewholefruit.
Tip:Blackorredplumsworkequallywellinthisrecipe.Lookforblackplumsthathavedarkskinswithaflushofpurpleorred;redplumsshouldbefirmanduniformincolor.Avoidplumswithabrownishtingetotheirskin,astheseareoftenmealyintexture.
1largeplum,pittedandpeeled
1mediumnectarine,pittedandpeeled
Cuttheplumandnectarineinto1-inchchunks.
Fillamediumsaucepanwithabout1inchofwaterandbringtoasimmer.Placetheplumandnectarineinasteamerbasket,setitoverthesimmeringwater,cover,andcookuntiltender,about5minutes.Allowtocool.
Inablenderorfoodprocessor,puréethecooledplumandnectarineuntilsmooth.Addwaterifnecessarytoachievethedesiredconsistency.
STORAGE:Leftoverpuréecanberefrigeratedinanairtightcontainerforupto2daysorfrozenforupto3months.
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CarrotandMangoPuréeMAKES6SERVINGS,¼CUPEACH
PREPTIME:5MINUTES•COOKTIME:8MINUTES
Thelovelyorangehueofthismellowmixissuretocatchbaby’seyeandthebeta-carotenewillhelpmakehiseyesstrong.Thinkofthisasatropicalsmoothieonaspoon.Bananasmakeagreataddition if youhappen tohaveoneonhand;oncebaby reaches sevenoreight months, consider tossing in some fresh kiwi or papaya. When you’re ready tointroducedairy,mixthispuréewithplain,full-fatyogurt.
Tip:Frozencarrotscanbeusedinplaceoffreshcarrotsinthisrecipeifyoudon’thavetimeforpeelingandchopping.Anaddedbonustousingfrozencarrotsistheirslightlylesspungentflavor,whichbabiessometimesprefer.
1mediumcarrot,peeled
1largemango,peeledandcutintocubes(seehere)
Cutthecarrotintosmallrounds.
Fillamediumsaucepanwithabout1inchofwaterandbringtoasimmer.Placethecarrotinasteamerbasket,setitoverthesimmeringwater,cover,andcookuntiltender,about8minutes.Allowtocool.
Inablenderorfoodprocessor,puréethecooledcarrotandthemangountilsmooth.Addwaterifnecessarytoachievethedesiredconsistency.
STORAGE:Leftoverpuréecanberefrigeratedinanairtightcontainerforupto2daysorfrozenforupto3months.
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SweetPotatoandGreenBeansPuréeMAKES8SERVINGS,¼CUPEACH
PREPTIME:8MINUTES•COOKTIME:10TO15MINUTES
Sweetpotatoes(oryams,whichareverysimilarbutnotthesamevegetable—thoughyourbabywon’tknow!)areasurefirehitwithalmostallbabiesandaregreatformixingwith(andmasking the tasteof)almostanyothervegetable.They’realsoparticularlyhigh invitaminsA andC, folate, iron, copper, and calcium.While baking sweet potatoes takeslongerthan30minutes,cuttingtheserootveggies intosmallpiecesmakes itpossible tosteamtheminlessthan15minutes.
Tip: Fresh green beans can be replaced with frozen, and fresh sweet potato can bereplacedwithunsweetenedcannedsweetpotatopuréeorcanned/frozenbutternutsquashpurée.
1mediumsweetpotato,peeled
1cuptrimmedfreshgreenbeans
Cutthesweetpotatointo½-inchchunks.
Fillamediumsaucepanwithabout1inchofwaterandbringtoasimmer.Placethesweetpotatoandgreenbeansinasteamerbasket,setitoverthesimmeringwater,cover,andcookuntiltender,10to15minutes.Thegreenbeansmaycookmorequicklyandcanberemovedfirst.Allowthevegetablestocool.
Inablenderorfoodprocessor,puréethecooledsweetpotatoandgreenbeansuntilsmooth.Addwaterifnecessarytoachievethedesiredconsistency.
STORAGE:Leftoverpuréecanberefrigeratedinanairtightcontainerforupto2daysorfrozenforupto3months.
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AvocadoandPearPuréeMAKES6SERVINGS,¼CUPEACH
PREPTIME:5MINUTES•COOKTIME:5MINUTES
Twoofthemostpalatableearlyfoodsfor“picky”eaters,avocadosandpearsmakeiteasybeinggreen.Sweetandrefreshing,thisdishhasuniversalappealandisagreatbaseformixingwith cereals and other puréed veggies, fruits, and cereals (particularly rice andquinoa).Tryitwithpeasorapples.
Tip:When choosing pears, keep inmind thatAnjou andBartlett tend to be lessmealythan Bosc (though Bosc are usually the sweetest). After a few “experiments,” you’lldefinitelybeabletofigureoutwhichvarietyyourbabyprefers!
1ripeavocado,halvedandpitted(seehere)
1largepear,peeledandcored
Choptheavocadoandpearinto1-inchchunks.
Fillamediumsaucepanwithabout1inchofwaterandbringtoasimmer.Placethepearinasteamerbasket,setitoverthesimmeringwater,cover,andcookuntiltender,about5minutes.Allowtocool.
Inablenderorfoodprocessor,puréethecooledpearandtheavocadountilsmooth.Addwaterifnecessarytoachievethedesiredconsistency.
STORAGE:Leftoverpuréecanberefrigeratedinanairtightcontainerforupto2days.
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ZucchiniandBananaPuréeMAKES4SERVINGS,¼CUPEACH
PREPTIME:5MINUTES•COOKTIME:5MINUTES
Duetotheirmildtasteandsofttexture,zucchiniandyellowsquashblendwellwithmostother fruitsandveggies.They’realsohigh inpotassiumandvitaminsA,C,andK,andevenhave small amounts of selenium, copper, andmanganese.Due to their highwatercontent, purées made with these summer squash tend not to need any added liquids.Bananasdoanicejobofbalancingoutthewateryqualityofsummersquash.
Tip:Lookforzucchinithataresmallerindiameter,astheseareusuallysweeter.Lookforyellow squash without brown spots or blemishes, which can indicate an unpleasantlyspongyconsistency.
1mediumzucchinioryellowsquash,peeled
1largebanana,peeled
Cutthezucchiniinto1-inchchunks.
Fillamediumsaucepanwithabout1inchofwaterandbringtoasimmer.Placethezucchiniinasteamerbasket,setitoverthesimmeringwater,cover,andcookuntiltender,about5minutes.Allowtocool.
Whilethezucchiniissteaming,cutthebananainto1-inchchunks.
Inablenderorfoodprocessor,puréethebananaandcooledzucchiniuntilsmooth.Addwaterifnecessarytoachievethedesiredconsistency.
STORAGE:Leftoverpuréecanberefrigeratedinanairtightcontainerforupto2daysorfrozenforupto3months.
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Apple,Nectarine,andBananaPuréeMAKES6SERVINGS,¼CUPEACH
PREPTIME:5MINUTES•COOKTIME:5MINUTES
This fruit salad inpurée formoffers suchapleasingbalanceof flavors, older kidsandgrown-upswillbetemptedtosneaksomefrombaby’splate!Thebananaaddsapleasantthicknesstothemorewaterytexturesoftheappleandnectarine,andthenectarinebringsan intriguing tang to the mix. At seven or eight months, or whenever you decide tointroducedairytoyourbaby’sdiet,tryaddingfull-fatyogurt.
Tip:Whenchoosingnectarines,lookforfruitthat’sslightlysoftandfragrant,withoutanyhint of green on the skin. Also try to avoid nectarines that appear overly waxy. Ifnectarinesareoutofseason,tryreplacingthemwithfrozenpeaches,whichwillgivethispuréeafluffiertexture.
1largeapple,peeledandcored
1mediumnectarine,pittedandpeeled
1largebanana,peeled
Cuttheappleandnectarineinto1-inchchunks.
Fillamediumsaucepanwithabout1inchofwaterandbringtoasimmer.Placetheappleandnectarineinasteamerbasket,setitoverthesimmeringwater,cover,andcookuntiltender,about5minutes.Allowtocool.
Whiletheappleandnectarinearesteaming,cutthebananainto1-inchchunks.
Inablenderorfoodprocessor,puréethebananawiththecooledappleandnectarineuntilsmooth.Addwaterifnecessarytoachievethedesiredconsistency.
STORAGE:Leftoverpuréecanberefrigeratedinanairtightcontainerforupto2daysorfrozenforupto3months.
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CHAPTERFOURSeventoEightMonths
NewFlavorsandTextures
t seven and eight months of age, your baby’s motor skills and hand-eyecoordinationareimprovingrapidly.Notonlycanshemostlikelyrolloverinboth
directions,butyourlittleonemayalsobesittinguponherown,rockingbackandforthonherhandsandknees,crawling,orevenpullingherselftoastandingposition.She’sgettingbetterattransferringobjectsfromonehandtotheother,aswellasfromherhandtohermouth—so if you haven’t baby-proofed the house already, now’s the time. She’sbeginningtofigureouthowtopickthingsupusingjustherthumbandforefinger(calledthepincergrasp).Babyisalsolearningtochewbymovingherjawupanddown,whichreplacesthesuckingmotion.
ISBABYREADY?
Most seven- to eight-month-old babies are ready to move on from single-ingredient,smoothpuréestocombinationpuréesandthicker,mashedmeals.Youcanstartcombiningfoodswhenyou’vealreadyintroducedatleastoneoftheitemsseparatelyandcheckedforfood allergies. Wait until your baby is sitting up in a high chair unassisted, and tryintroducingthesenewmenuoptionsatatimewhenshe’snotextremelyhungry,possiblyalternatingbetweenbitesofafamiliarpuréeandsmalltastesofthetexturedfood.Ifshehasaproblemtoleratingthelumpsinthetexturedfood(evidencedbygaggingorspittingoutthefood),gobacktosmootherpurées(whethercombinationorsingleingredient)andtryagainanothertime.
RECOMMENDEDSERVINGSIZES
Betweensevenandeightmonthsofage,yourbabyshouldbeeatingsolid foods twoorthreetimesaday.Eachservingshouldbeaboutthesizeofyourbaby’sfist.Theseservingscouldinclude:
¼to½cupfruit,spreadoutovertwoorthreefeedings
¼to½cupvegetables,spreadoutovertwoorthreefeedings
3to9tablespoonscerealsuchasoatmeal,brownrice,quinoa,ormillet,spreadoutovertwoorthreefeedings
BREASTMILKORFORMULA
Even though solid foods are playing an increasingly larger role in your baby’s diet,breastfeedingor bottle feeding still provide the bulk of her nutrition. In addition to hermeals, she should be drinking 24 to 32 ounces of breastmilk or formula in a 24-hourperiod.
TRANSITIONINGTOASIPPYCUP
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According to the American Academy of Pediatrics’ (AAP’s) Healthychildren.org, mostbabiesarereadytostartdrinkingfromasippycupbetweensixandninemonthsofage.Whilesomebabiesmaketheswitchfrombreastorbottletosippycupseamlessly,othersneed a little encouragement (AAP’s “Infant Food andFeeding”).Here are some tips tohelpmakethetransitioneasier:
Sticktofillingsippycupswithbreastmilk,formula,orwater,andtrytoavoidjuice,whichcanleadtotoothdecay.
Startoutwithasoftspoutthatfeelsmorelikeanipple,asopposedtothehardplasticvariety.
Beforeofferingasippycuptoyourbabyforthefirsttime,trydippingthetipofthespoutintobreastmilkorformula.
Physicallydemonstratetoyourbabyhowtoliftthecupuptohismouthandtipitbacktodrink.
Tryavarietyofmodelsuntilyoufindtherightfit.Some“no-spill”valvesmakeitverydifficultforbabiestogetadrink;otherscomewithbuilt-instraws,whichcertainbabiesseemtoprefer.
NEWFOODSTOINTRODUCE
Atsevenmonths:
Beef
Chicken
Cinnamon
Pork
Tofu
Turkey
Yogurt(full-fat)
Ateightmonths:
Beets
Blueberries
Broccoli
Buckwheat
Cherries
Collardgreens
Cranberries
Cucumber
Eggplant
Flax
Kale
Kamut
Kiwi
Melons
Millet
Raspberries
Swisschard
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CookedFruitPuréesPREPTIME:5MINUTES•COOKTIME:5MINUTES
Whilecherriesandblueberriesdon’tabsolutelyneedtobecookedbeforepuréeing,it’sagoodideatosteamthemfirstifthey’renotparticularlyripeorsweet.Bothshouldbewashedthoroughly.Ifyou’reusingcherries,removethestemsandslicethefruitinhalf,workingyourknifearoundthepittoremoveit.
Forcherriesorblueberries,fillamediumsaucepanwithabout1inchofwaterandbringtoasimmer.Placethefruitinasteamerbasket,setitoverthesimmeringwater,cover,andcookuntiltender(usually5minutes).Removethepanfromtheheatandletthefruitcool,reservingthesteamingliquid.
Whenthefruithascooled,puréeitineitherablenderorfoodprocessor(ortransferittoabowlandpuréeusinganimmersionblender).Addthereservedsteamingliquidasnecessarytoachievethedesiredconsistency.
STORAGE:Refrigerateleftoverpuréeinanairtightcontainerforupto3daysorfreezeforupto3months.
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RawFruitPuréesPREPTIME:5MINUTES
Washthefruit.Kiwisshouldbepeeled;ifyou’reusingpapayaormelon,cutthefruitinhalfandscoopouttheseeds,cutthefruitintoslices,removetherindorskinusingasharpknife,andchopthefleshintocubesorchunks.
Inablenderorfoodprocessor,puréethefruit;inthecaseofkiwiorwatermelon,mashwithaforkinsteadforathickerconsistency.Addwater,breastmilk,orformulaifnecessarytoachievethedesiredconsistency.
STORAGE:Refrigerateleftoverpuréeinanairtightcontainerforupto2daysorfreezeforupto3months.
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SteamedVegetablePuréesPREPTIME:2MINUTES•COOKTIME:5TO10MINUTES
Soakthebroccoliorcauliflowerfloretsincoldwaterfor2minutes,thenrinseandpatdry.
Fillamediumsaucepanwithabout1inchofwaterandbringtoasimmer.Placethevegetablesinasteamerbasket,setitoverthesimmeringwater,cover,andcookuntiltenderwhenpiercedwithafork,5to10minutes.Removethepanfromtheheatandlettheveggiescool,reservingthesteamingliquid.
Whentheveggieshavecooled,puréethemineitherablenderorfoodprocessor(ortransferthemtoabowlandpuréeusinganimmersionblender).Forathinnerconsistency,addsomeofthereservedsteamingliquid,water,breastmilk,orformula.
STORAGE:Refrigerateleftoverpuréeinanairtightcontainerforupto2daysorfreezeforupto3months.
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SautéedGreensPuréesPREPTIME:5MINUTES•COOKTIME:5TO10MINUTES
Removetheleavesfromthestalks,discardingthestalks,andwashtheleavesextremelywell(sand,grit,andinsectsoftenclingtoleafygreens),swishingthemincoldwaterandrinsingthoroughly.Choptheleavesroughly.
Inalargesautépanorskillet,heat1teaspoonoliveoilovermedium-highheat.Addthegreensandsauté,stirringoften,untiltheleavesbecometender,about5minutesforchard,10minutesforkaleandcollardgreens.Removethepanfromtheheatandlettheveggiescool,reservinganyliquidinthepan.
Whenthegreenshavecooled,puréethemineitherablenderorfoodprocessor(ortransfertoabowlandpuréeusinganimmersionblender).Forathinnerconsistency,addsomeofthereservedcookingliquidorwater.
STORAGE:Refrigerateleftoverpuréeinanairtightcontainerforupto2daysorfreezeforupto3months.
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QuinoaandBananaPuréeMAKES6SERVINGS,¼CUPEACH
PREPTIME:5MINUTES•COOKTIME:15MINUTES
Notonlyisquinoaasuperfoodloadedwithproteinandfiber,butitalsocontainshigherlevels of essential amino acids than other cereals and gives fruit purées—in this case,banana—adeliciousdoseof texture.Forbabieseightmonthsandup, tryaddingalittleground flax meal, which provides omega-3 fatty acids. This dish will likely become amorningstapleinyourhouse!
Tip:Largeramountsofquinoacanbepreparedinadvanceandstoredintherefrigeratorforupto48hours,thenblendedwithbananaorothersoftfruits,orpremadepureés.Onebenefit of quinoa is that it barely needs to be pureéd—the texture is already relativelysmooth.
1cupwater
½cupquinoa
1largebanana,peeled
Inasmallpotwithalid,bringthewatertoaboilovermediumheat.
Addthequinoa,coverthepot,reducetheheattolow,andsimmerforabout15minutes,oruntilthewaterhasbeenabsorbed.Allowtocool.
Slicethebananainto1-inchchunks.
Inablenderorfoodprocessor,combinethecooledquinoaandbanana,andpuréeuntilitreachesthedesiredconsistency.
STORAGE:Leftoverpuréecanberefrigeratedinanairtightcontainerforupto2daysorfrozenforupto3months.
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ApplePieOatmealPuréeMAKES6SERVINGS,¼CUPEACH
PREPTIME:10MINUTES•COOKTIME:10MINUTES
Filledwith fiber, calcium,protein, and even someBvitamins, oatsareanutritiousanddeliciousfirstfood,especiallywhenmixedwithapplesorotherfruit.Youandyourbabywilllovethecomforting,familiarscentthatfillsyourkitchenwhilethisiscooking.
Variation:Cinnamonaddsanauthentic“pie” flavor to thisrecipe.Whilesomeparentsare afraid to add herbs and spices to their baby’s food, there’s usually no reason forconcern.Consultyourpediatrician,andwatchforreactionsasyouwouldwithanyotherfood.And if gluten isanyconcern for your familyor yourbaby,make sure tobuyoatslabeledgluten-freetoensuretherewasnocross-contaminationduringprocessing.
¼cupsteel-cutorold-fashionedoats
1largeapple,peeledandcored
¾cupwater
Inablenderorfoodprocessor,grindtheoatsuntiltheyreachapowderyconsistency.
Dicetheappleinto½-inchcubes.
Inasmallpotwithalid,combinetheapple,oats,andwaterandbringtoaslowboilovermediumheat.Coverandsimmer,stirringfrequently,untiltheappleissoft,about10minutes.Allowtocool.
Ifasmoothertextureisdesired,puréethemixtureinablenderorfoodprocessor.
STORAGE:Leftoverpuréecanberefrigeratedinanairtightcontainerforupto2daysorfrozenforupto3months.
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Avocado,SweetPotato,andBrownRicePurée
MAKES6SERVINGS,¼CUPEACH
PREPTIME:5MINUTES•COOKTIME:8MINUTES
Brown rice provides more fiber, protein, and B vitamins than white rice (which arestrippedoutduringtherefiningprocess).Heartyandsatisfying,withaninterestingblendoftextures,thiswholesomemealwillbejustasappealingtooldermembersofthefamily—beforeitgoesintheblender,thatis.
Tip:Commerciallypreparedbrownricebabycerealcanbeusedinplaceofcookedbrownrice.Babycerealislessflavorfulandwillgivethemixtureasmootherconsistency.
½mediumsweetpotato,peeled
½mediumavocado,halved,pitted,andpeeled
½cupcookedbrownrice
Cutthesweetpotatointo½-inchdice.
Fillamediumsaucepanwithabout1inchofwaterandbringtoasimmer.Placethesweetpotatoinasteamerbasket,setitoverthesimmeringwater,cover,andcookuntiltender,about8minutes.Allowtocool.
Whilethesweetpotatoiscooking,cuttheavocadointo1-inchchunks.
Inablenderorfoodprocessor,combinetheavocado,cooledsweetpotato,andrice,andpuréeuntilthemixturereachesthedesiredconsistency.
STORAGE:Leftoverpuréecanberefrigeratedinanairtightcontainerforupto2days.
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BlueberriesandQuinoaPuréeMAKES4SERVINGS,¼CUPEACH
PREPTIME:5MINUTES•COOKTIME:15MINUTES
Mixingprotein-packedquinoawithblueberriescreatesadeliciousandnutritioustreatforyourbaby.BlueberriesaddvitaminC,potassium,andfiber,makingthiscerealayummybreakfastorsupersnackanytimeofday.
¼cupquinoa
1cupwater
¼cupblueberries
Inablenderorfoodprocessor,grindthequinoauntilitreachesapowderyconsistency.
Inasaucepan,bringthewatertoaboiloverhighheat.Addthequinoaandsimmer,whiskingcontinuously,for10minutes.
Fillamediumsaucepanwithabout1inchofwaterandbringtoasimmer.Placetheblueberriesinasteamerbasket,setitoverthesimmeringwater,cover,andcookuntiltender,about5minutes.Allowtocool.
Inablenderorfoodprocessor,puréethecooledblueberriesuntilsmooth,addingwaterifnecessarytoachievethedesiredconsistency.
Stirtheblueberrypuréeintothecereal.
STORAGE:Leftoverpuréecanberefrigeratedinanairtightcontainerforupto2daysorfrozenforupto3months.
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Papaya,Kiwi,andOatmealPuréeMAKES6SERVINGS,¼CUPEACH
PREPTIME:10MINUTES•COOKTIME:10MINUTES
OriginallyknownasChinesegooseberry,kiwiisrichinvitaminsA,C,andE;potassium;andfolate,andit’shighinfiber,too.Papaya,whichcontainsbeneficialdigestiveenzymes,canbehelpfulforbabieswithrefluxandothertummytroubles.
Variation: Nearly any fruit purée can be mixed with oatmeal to great success. Trybananas,apples,pears,peaches,plums,prunes,berries,orcantaloupe.Ifusingbananas,peaches,apples,orpears,tryaddingasprinkleofcinnamon(about⅛teaspoon).
¼cupsteel-cutorold-fashionedoats
1largekiwi,peeled
¾cupwater
¼cupdicedfreshpapaya
Inablenderorfoodprocessor,grindtheoatsuntiltheyreachapowderyconsistency.
Cutthekiwiinto1-inchchunks.
Inasaucepan,bringthewatertoaboiloverhighheat.Addtheoatsandsimmer,whiskingfrequently,for10minutes.
Inablenderorfoodprocessor,puréethepapayaandkiwiuntilsmooth(orslightlylumpy).
Stirthefruitpuréeintothecereal.
STORAGE:Leftoverpuréecanberefrigeratedinanairtightcontainerforupto2daysorfrozenforupto3months.
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Blueberry-AppleYogurtPuréeMAKES6SERVINGS,¼CUPEACH
PREPTIME:5MINUTES•COOKTIME:12MINUTES
Asyou’veprobablyalreadydiscovered,cookedandpuréedapplesareafavoritefirstfoodwith most babies. The addition of antioxidant-rich blueberries makes this classic evenmorenutritiousanddelicious.Theblueberriescookalongwiththeapplesinthisrecipe,sodon’tworrytoomuchaboutfindingperfectlysweetberries.Justdon’tforgetthatbib—blueberrystainsareveryhardtowashoutofclothes!
Variation: If you’d like tomake this dish when blueberries aren’t in season, the sameamountoffrozenblueberrieswillworkjustaswellasfresh;there’snoneedtothawbeforecooking. Frozen blueberries will give this purée a richer, slightly sweeter flavor (thinkblueberrypie).
3mediumapples,peeledandcored
½cupblueberries
½cupwater
½cupfull-fatplainyogurt
Cuttheapplesinto½-inchcubes.
Inamediumsaucepan,combinetheapples,blueberries,andwater.Simmerovermedium-lowheatuntiltheapplesaretenderandtheblueberriesburst,about12minutes.Removefromtheheatandallowtocool.Donotdrain.
Transferthecooledfruitmixture,includinganyliquidinthepan,toablenderorfoodprocessor,andpuréeuntilitreachesthedesiredconsistency.
Stirthepuréedfruitmixtureintotheyogurt.
STORAGE:Leftoverpuréecanberefrigeratedinanairtightcontainerforupto3daysorfrozenforupto3months.
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KaleandAvocadoPuréeMAKES6SERVINGS,¼CUPEACH
PREPTIME:5MINUTES•COOKTIME:8MINUTES
Packedwithcalcium, folate,andantioxidants,kale is thekingof leafygreenvegetablesand can be either sautéed or steamed before puréeing. When mixed with superfoodavocado, itbecomesacreamier,morekid-friendlydish.Thisbasicmixturecanserveasthebaseforavarietyofcombinations—tryaddingchicken,rice,quinoa,orbananas.
Warning:Kaleleavesareverythickandneverbreakdownintoaperfectlysmoothliquid.Expectanypuréemadewith kale tobe slightly speckledwith emeraldgreen flecks, butdon’tworry—theseareeasyforbabiestochewanddigest.
2cupstornfreshkaleleaves
1mediumavocado,halved,pitted,andpeeled
Fillamediumsaucepanwithabout1inchofwaterandbringtoasimmer.Placethekaleinasteamerbasket,setitoverthesimmeringwater,cover,andcookuntiltender,about8minutes.Allowtocool.
Cuttheavocadointo1-inchchunks.
Inablenderorfoodprocessor,puréethecooledkaleandavocadountilthemixturereachesthedesiredconsistency.Addwaterifnecessary.
STORAGE:Leftoverpuréecanberefrigeratedinanairtightcontainerforupto2days.
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Peas,Pear,andBroccoliPuréeMAKES3SERVINGS,¼CUPEACH
PREPTIME:5MINUTES•COOKTIME:10MINUTES
Loaded with plenty of vitamin C and soluble fiber, broccoli makes a great addition toalmostanybabyfoodrecipe—butitsslightlybittertastecanbeatoughsellforsomelittleones.Blendingbroccoliwithmellowpeasandmildpearsisagentlewaytointroduceyourbabytothisnutritionalpowerhouse.Also,besurethatthebroccoliissteamedthoroughly,asthiswillremovesomeofitspungency.
Variation:Swapout thepears forbananas if youwanta thicker, creamier consistency.The sweetness of the bananas also helpsmask the flavor of the broccolimore than thepearsdo,thoughit’sagoodideatogetbabiesusedtothetasteofgreenveggiesasearlyaspossible.
1largepear,peeledandcored
¼cupbroccoliflorets
2tablespoonsfreshorfrozenpeas
Cutthepearinto1-inchchunks.
Fillamediumsaucepanwithabout1inchofwaterandbringtoasimmer.Placethepearandbroccoliinasteamerbasket,setitoverthesimmeringwater,cover,andcookforabout5minutes.
Addthepeasandsteamfor5minutesmore.Allowtocool.
Inablenderorfoodprocessor,puréethecooledpear,broccoli,andpeasuntilthedesiredconsistencyisreached.Addwaterifnecessary.
STORAGE:Leftoverpuréecanberefrigeratedinanairtightcontainerforupto2daysorfrozenforupto3months.
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CauliflowerandSweetPotatoPuréeMAKES5SERVINGS,¼CUPEACH
PREPTIME:5MINUTES•COOKTIME:20MINUTES
Likeitscruciferouscousinbroccoli,cauliflowercontainsphytochemicals(whicharesaidto help prevent cancer) and lots of vitaminA.When steamedand puréed, cauliflower’slight,creamytextureblendswellwithalmostanything.Frozencauliflowerworkswellinthisrecipe,too.Slightlynuttyinflavor,milletmakesthisaheartymealperfectforwinternights.
Tip: Cauliflower is also available in orange and even purple; these varieties offerintriguinglybrightcolors,andprettymuchthesametaste.
1mediumsweetpotato,peeled
1cupcauliflowerflorets
¼cupmillet
½cupwater
Cutthesweetpotatointo½-inchcubes.
Fillamediumsaucepanwithabout1inchofwaterandbringtoasimmer.Placethesweetpotatoandcauliflowerinasteamerbasket,setitoverthesimmeringwater,cover,andcookuntiltender,about15minutes.
Meanwhile,inasmallsaucepanwithalid,combinethemilletandwater,andbringtoaboilovermediumheat.Reducetheheattolow,coverthepot,andsimmeruntilallthewaterhasbeenabsorbed,about15minutes.Stiroccasionally.
Removethemilletfromtheheatandallowtocool,covered,forabout5minutes.
Inablenderorfoodprocessor,combinethesweetpotato,cauliflower,andmillet,andpuréeuntilthedesiredconsistencyisreached.Addwaterifnecessary.
STORAGE:Leftoverpuréecanberefrigeratedinanairtightcontainerforupto3daysorfrozenforupto3months.
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Kiwi,Asparagus,andBananaPuréeMAKES5SERVINGS,¼CUPEACH
PREPTIME:5MINUTES•COOKTIME:8MINUTES
Asparagus is not only relatively high in protein for a vegetable (2 grams in just fivespears),butalsoprovidesiron,fiber,folicacid,andevensomecalcium.Whenpickingoutasparagus, lookforabunchwithstalksofuniformsizeandfirm,notmushy, tips.Whileasparagusmixeswellwithmany fruits, thesmoothbananain thiscombocanhelpbabygetusedtothevegetable’ssometimesslightlystringytexture.
Warning:Whilekiwisarenothighlyallergenic,theyareanacidicfruit,whichmaycauserashesaroundthemouth(ordiaperarea).Ifkiwicausesthistypeofreactioninyourbaby,tryremovingitfromherdietforaweekortwo,thenreintroducingit.
1cuptrimmedasparagusspears
1mediumkiwi,peeled
1largebanana,peeled
Fillamediumsaucepanwithabout1inchofwaterandbringtoasimmer.Placetheasparagusinasteamerbasket,setitoverthesimmeringwater,cover,andcookuntiltender,about8minutes.Allowtocool.
Cutthekiwiandbananainto1-inchchunks.
Inablenderorfoodprocessor,combinethecooledasparagus,kiwi,andbanana,andpuréeuntilthedesiredconsistencyisreached.Addwaterifnecessary.
STORAGE:Leftoverpuréecanberefrigeratedinanairtightcontainerforupto2daysorfrozenforupto3months.
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Peach,Blueberries,andCarrotPuréeMAKES6SERVINGS,¼CUPEACH
PREPTIME:5MINUTES•COOKTIME:8MINUTES
Mostbabieslovethemild,tangysweetnessofpeaches,whicharehighinvitaminsAandC,aswellas fiber,andcanhelpkeepyourbabyregular.Blueberriesaddan intriguingtexture to themix,while the carrots bring a pleasant earthiness.Frozen blueberries orpeaches can be usedwhen fresh are out of season; youmay need to steam these for aminuteortwolonger.
Tip:Ripepeachesshouldbe firmbutslightlysoft to the touchandvery fragrant.Avoidpeacheswithbruisesor flatareas,andwatchout forwrinklyskin—thiscouldbeasignthatthepeachwaskeptchilledafterharvestfortoolongandbecamedehydrated.
1mediumcarrot,peeled
1mediumpeach,pittedandpeeled
¼cupblueberries
Cutthecarrotinto½-inchrounds.
Fillamediumsaucepanwithabout1inchofwaterandbringtoasimmer.Placethecarrotinasteamerbasket,setitoverthesimmeringwater,cover,andcookuntiltender,about8minutes.Allowtocool.
Cutthepeachinto1-inchchunks.
Inablenderorfoodprocessor,combinethecooledcarrot,peaches,andblueberries,andpuréeuntilsmooth.Addwaterifnecessarytoachievethedesiredconsistency.
STORAGE:Leftoverpuréecanberefrigeratedinanairtightcontainerforupto3daysorfrozenforupto3months.
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Papaya,Banana,andCantaloupeYogurtMAKES4SERVINGS,¼CUPEACH
PREPTIME:10MINUTES
Soothingandcool, cantaloupe isa refreshingwarm-weather treat forallages.Becauseyouwon’tfindcannedorfrozenversionsinthegrocerystore,thisisonefruitthatcanonlybeenjoyed fresh. It’shigh invitaminA,beta-carotene,andcalcium.In thisdish,mixingcantaloupe with papaya and bananas gives the watery melon a creamier consistency.Choosecantaloupeswithalightbeigerindthatareslightlysoftonthe“blossom”end.
Warning: Because cantaloupes can sometimes carry salmonella on their rinds, it’simportant tohandleandprepare themeloncarefully.Makesure topurchasecantaloupethat isn’t bruisedordamaged, and refrigerate it promptly.Wash yourhandswithwarmsoapywater after handling, and scrub the entiremelonwith coolwater and a producebrushimmediatelybeforecuttingandeating.
1largebanana,peeled
1cupcantaloupechunks
1cuppapayachunks
¼cupfull-fatplainyogurt
Cutthebananainto1-inchchunks.
Inablenderorfoodprocessor,combinethebanana,cantaloupe,andpapaya,andpuréeuntilsmooth.
Stirthefruitpuréeintotheyogurt.
STORAGE:Leftoverpuréecanberefrigeratedinanairtightcontainerforupto2days.
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Broccoli,Cauliflower,andCarrotPuréeMAKES4SERVINGS,¼CUPEACH
PREPTIME:5MINUTES•COOKTIME:12MINUTES
There’sareasonwhythesethreeveggiesaretraditionallypresentedasaside-dishmedley.Thesweetcarrotsandmildcauliflowernicelyoffsetthesharperflavorofthebroccoli,andthecombinationofnutrientscan’tbebeat.Thismixworksespeciallywellasachunkiermashonceyourbabycantoleratethickerpurées,asthebroccoliandcauliflowergivethecarrotsamoreinterestingtexture.
Tip:Usefrozenbroccoli,cauliflower,and/orcarrotsinplaceoffreshsoyoudon’thavetodo any peeling or chopping. These three veggies are often sold in the same bag in thefreezersection.Ifyoudochoosefrozen,expectamoreuniformtextureandmilderflavor;frozenbroccolialsotendstosteammorequicklythanfresh.
1mediumcarrot,peeled
½cupbroccoliflorets
½cupcauliflowerflorets
Cutthecarrotinto½-inchslices.
Fillamediumsaucepanwithabout1inchofwaterandbringtoasimmer.Placethecarrot,broccoli,andcauliflowerinasteamerbasket,setitoverthesimmeringwater,cover,andcookuntiltender,10to12minutes.Allowtocool.
Inablenderorfoodprocessor,puréethecooledcarrot,broccoli,andcaulifloweruntilsmooth.Addwaterifnecessarytoachievethedesiredconsistency.
STORAGE:Leftoverpuréecanberefrigeratedinanairtightcontainerforupto3daysorfrozenforupto3months.
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GreenBeansandPapayaPuréeMAKES4SERVINGS,¼CUPEACH
PREPTIME:5MINUTES•COOKTIME:8MINUTES
Oneofthemilder-tastingvegetables,greenbeansareusuallyafavoritewithbabies,andthey’reboundtobeanevenbiggerhitwhenmixedwithdelicate,velvetypapaya.Thefruitlends a welcome creaminess to the green beans, which can sometimes have a stringytexturewhenpuréed.Tryaddingoatmealorriceforaheartiermeal.
Tip: A papaya is fully ripe when it’s bright yellow with smooth skin. Slightly greenpapayas can be ripened at home on your counter.When preparing a papaya, you caneitherscoopthefleshoutusingamelonballerorremovetheskinusingavegetablepeeler(papayaskinsarerelativelysoftandthin)andthenslicethefruit.
1cuptrimmedfreshgreenbeans
1cuppapayachunks
Fillamediumsaucepanwithabout1inchofwaterandbringtoasimmer.Placethegreenbeansinasteamerbasket,setitoverthesimmeringwater,cover,andcookuntiltender,about8minutes.Allowtocool.
Inablenderorfoodprocessor,puréethecooledgreenbeansandthepapayauntilsmooth.Addwaterifnecessarytoachievethedesiredconsistency.
STORAGE:Leftoverpuréecanberefrigeratedinanairtightcontainerforupto2daysorfrozenforupto3months.
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ButternutSquash,Cauliflower,andPeasPurée
MAKES4SERVINGS,¼CUPEACH
PREPTIME:5MINUTES•COOKTIME:15MINUTES
It takes about 50 minutes to bake or roast butternut squash. Luckily, frozen butternutsquashpuréeisjustasnutritiousasfreshandcanbepreparedinnotimethroughouttheyear.Itsdelicate,slightlynuttyflavorcomplementsalmostanyvegetable,fruit,ormeat.
Variation:Roastedbutternutsquashorbakedsweetpotatoescanbeusedinplaceofthefrozensquashpuree.Justaddittotheblenderwiththepeasandcauliflower.Ifusingfreshvegetables,thepuréecanbefrozenforupto3months.
½cupfrozencookedbutternutsquashpurée
½cupfreshorfrozenpeas
½cupcauliflowerflorets
Preparethebutternutsquashpuréeaccordingtothepackagedirectionsandplaceitinamediumbowl.
Fillamediumsaucepanwithabout1inchofwaterandbringtoasimmer.Placethepeasinasteamerbasket,setitoverthesimmeringwater,cover,andcookuntiltender,about5minutes.Allowtocool.
Removethepeasfromthesteamerbasketandaddthecauliflower.Coverandcookuntiltender,about10minutes.Allowtocool.
Inablenderorfoodprocessor,puréethecooledcauliflowerandpeasuntilsmooth.Addwaterifnecessarytoachievethedesiredconsistency.
Stirthecauliflower-peapuréeintothebutternutsquashpurée.
STORAGE:Leftoverpuréecanberefrigeratedinanairtightcontainerforupto3days.
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KiwiandZucchiniPuréeMAKES3SERVINGS,¼CUPEACH
PREPTIME:5MINUTES•COOKTIME:8MINUTES
ThisrecipedoublesthegreenwithadynamicduorichinvitaminsA,C,andE.Thebright,citrusy kiwi adds a zesty note to themild, buttery zucchini, and babies love the almostjellyliketexturethesetwofoodshavewhencombined.Tryleavingtheskinonthezucchiniforbabieseightmonthsandolder.
Tip:Justincaseyou’rewondering,there’snoneedtostraintheblackseedsoutofyourkiwipurée.They’reperfectly edible!Anotheruseful tip:Youdon’t actuallyhave topeelkiwi—youcansimplycutitinhalfandscoopoutthegreeninsides.
1mediumzucchini,peeled
1mediumkiwi,peeled
Cutthezucchiniinto1-inchchunks.
Fillamediumsaucepanwithabout1inchofwaterandbringtoasimmer.Placethezucchiniinasteamerbasket,setitoverthesimmeringwater,cover,andcookuntiltender,about8minutes.Allowtocool.
Whilethezucchiniissteaming,cutthekiwiinto1-inchslices.
Inablenderorfoodprocessor,puréethecooledzucchiniandkiwiuntilsmooth.Addwaterifnecessarytoachievethedesiredconsistency.
STORAGE:Leftoverpuréecanberefrigeratedinanairtightcontainerforupto2daysorfrozenforupto3months.
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Peach,Kale,andTofuPuréeMAKES4SERVINGS,¼CUPEACH
PREPTIME:5MINUTES•COOKTIME:5MINUTES
Introducing baby to leafy greens as early as possible is a great idea, as they are thefoundation for a healthy lifelong diet. Mixing these veggies with no-fail favorites likepeaches is a clever way to get your baby used to their flavor while adding still morevitaminsandminerals.Forbabieseightmonthsandup, leave theskinon thepeach forextrafiber.
Tip:Ifyourpeachisn’tespeciallyripeorsweet,tossitinthesteamerbasketwiththekale—butonlyforabout5minutes.Cookingfruit,evenforashortperiodoftime,helpsdrawoutthefruit’snaturalsugars;cookingitfortoolongwillbegintodestroythenutrientsitcontains.
2cupstornfreshkaleleaves
1mediumpeach,pittedandpeeled
¼cupdicedfirmtofu
Fillamediumsaucepanwithabout1inchofwaterandbringtoasimmer.Placethekaleinasteamerbasket,setitoverthesimmeringwater,cover,andcookuntiltender,about5minutes.Allowtocool.
Slicethepeachinto1-inchchunks.
Inablenderorfoodprocessor,puréethecooledkale,peach,andtofuuntilthemixturereachesthedesiredconsistency.Addwaterifnecessary.
STORAGE:Leftoverpuréecanberefrigeratedinanairtightcontainerforupto2daysorfrozenforupto3months.
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WatermelonandPearPuréeMAKES8SERVINGS,¼CUPEACH
PREPTIME:5MINUTES•COOKTIME:8MINUTES
More than just a standard dessert at barbecues and picnics,watermelon is actually anextremelynutritioustreat:Highinlycopene(anantioxidantlinkedtocancerprevention)andarginine(thoughttopromotehearthealth),it’salsopackedwithvitaminsAandCandis rich in electrolytes, which will do a better job of keeping baby hydrated than anyartificiallyflavoredsportsdrinkevercould!
Tip:Contrary topopularbelief,“tapping”awatermelon tosee if it’sripe isn’t thebestmethod.Instead,lookforwatermelonsthathavedarkgreenrindsfreeofcutsandbruisesandhavea creamyyellow spoton thebottom.They shouldalsobe relativelyheavy fortheirsize.Storeinacool,well-ventilatedplace;oncecut,keepintherefrigerator.
1largepear,coredandpeeled
1cupseedlesswatermelonchunks
Cutthepearinto1-inchchunks.
Fillamediumsaucepanwithabout1inchofwaterandbringtoasimmer.Placethepearinasteamerbasket,setitoverthesimmeringwater,cover,andcookuntiltender,about8minutes.Allowtocool.
Inablenderorfoodprocessor,puréethecooledpearandwatermelonuntilthemixturereachesthedesiredconsistency.Addwaterifnecessary.
STORAGE:Leftoverpuréecanberefrigeratedinanairtightcontainerforupto2daysorfrozenforupto3months.
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Asparagus,Honeydew,andPeasPuréeMAKES5SERVINGS,¼CUPEACH
PREPTIME:5MINUTES•COOKTIME:10MINUTES
LowincaloriesandhighinvitaminsAandC,honeydewhasadistinctivetasteandjuicytexture loved by kids of all ages. In this recipe, the almost flowery flavor of themelonbrings out the just-picked taste of fresh asparagus spears and sweet green peas; thewateryconsistencyalsogivesthestarchierpeasapleasantlift.
Tip:Whenchoosinghoneydew, look forawaxy(not fuzzy)rind thatspringsbackwhenpressed.Avoidrindswithcuts,cracks,dryareas,orsoftspotslargerthan2inchesacross.Themelonshouldalsofeelheavyforitssize.
1cuptrimmedasparagusspears
½cupfreshorfrozenpeas
½cuphoneydewchunks
Fillamediumsaucepanwithabout1inchofwaterandbringtoasimmer.Placetheasparagusinasteamerbasket,setitoverthesimmeringwater,cover,andcookforabout5minutes.
Addthepeastothesteamerbasket,cover,andcookforabout5minutesmore.Allowtocool.
Inablenderorfoodprocessor,puréethecooledasparagusandpeasandthehoneydewuntilthedesiredconsistencyisreached.Addwaterifnecessary.
STORAGE:Leftoverpuréecanberefrigeratedinanairtightcontainerforupto2daysorfrozenforupto3months.
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Apricot,Cherries,andBananaPuréeMAKES4SERVINGS,¼CUPEACH
PREPTIME:5MINUTES•COOKTIME:5MINUTES
One of the most eagerly anticipated treats of the summer, cherries are more than justdelicious. They’re also surprisingly high in calcium as well as vitamins A and C. Ifcherriesareripeandsweetenough,there’snoneedtosteamthem;ifnot,steamingforjustafewminutescanhelpbringouttheirflavor.Thesamegoesfortheapricotsinthisrecipe.Anddon’tworryaboutpeelingthecherries;theskinswillpuréeeasily.
Tip:Ripeapricotsshouldbe firmbutslightlysoft to the touchandvividorange inhue.Whenchoosingcherries,lookforadeepsaturationofcolorandfirmskins.
1mediumapricot,pitted
½cupcherries,pittedandhalved
1largebanana,peeled
Cuttheapricotinto1-inchchunks.
Fillamediumsaucepanwithabout1inchofwaterandbringtoasimmer.Placethecherriesandapricotinasteamerbasket,setitoverthesimmeringwater,cover,andcookuntiltender,about5minutes.Allowtocool.
Cutthebananainto1-inchslices.
Inablenderorfoodprocessor,puréethecooledcherriesandapricotandthebananauntilsmooth.Addwaterifnecessarytoachievethedesiredconsistency.
STORAGE:Leftoverpuréecanberefrigeratedinanairtightcontainerforupto3daysorfrozenforupto3months.
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Chicken,Pears,andQuinoaPuréeMAKES4SERVINGS,¼CUPEACH
PREPTIME:5MINUTES•COOKTIME:8MINUTES
Twomild foods that taste great together, chicken and pears provide baby with a solidservingofprotein,vitaminC,fiber,magnesium,andselenium.Ifyourchickenhappenstobe a bit on the dry side, don’t worry—the refreshing pear purée will add just enoughmoisturetomakethisdishgodowneasy!Quinoaaddsproteinandfiber,andsometexturedependinguponhowsmoothlyit’spureed.
Variation:Applescanbesubstitutedforpearsinthisrecipe;useonelargeapple,cored,peeled, and steamed in the same way. Try Golden Delicious if available. One of thesweetest,mostmellowvarietiesofapple,itworksbetterwithchickenthanGrannySmithorMcIntosh,forexample,whicharemoretart.
1largepear,coredandpeeled
½cupdicedcookedchickenbreast
½cupcookedquinoa(seehere)
Cutthepearinto1-inchchunks.
Fillamediumsaucepanwithabout1inchofwaterandbringtoasimmer.Placethepearsinasteamerbasket,setitoverthesimmeringwater,cover,andcookuntiltender,about8minutes.Allowtocool.
Inablenderorfoodprocessor,puréethecooledpears,chicken,andquinoauntilthedesiredconsistencyisreached.Addwaterifnecessary.
STORAGE:Leftoverpuréecanberefrigeratedinanairtightcontainerforupto3daysorfrozenforupto3months.
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ChickenandAvocadoPuréeMAKES6SERVINGS,¼CUPEACH
PREPTIME:5MINUTES
If you’ve ever eaten chicken enchiladas with guacamole or a grilled chicken breastsandwichtoppedwithavocado,youknowexactlyhowscrumptiousthecombinationinthisrecipecanbe—andtheflavorsworkjustaswelltogetherinpuréeform.Infact,youmightbetemptedtodipatortillachipintheleftovers!
Variation:Thecreamytextureofavocadomixesjustaswellwithturkeyorbeefasitdoeswithchicken.CombiningbeefandavocadowillresultinaMexican“seven-layerdip”sortofflavor,whileaddingavocadototurkeycanhelpoffsetthesometimesdryconsistencyofthewhitemeat.
1mediumavocado,halved,pitted,andpeeled
½cupdicedcookedchickenbreast
Cuttheavocadointo1-inchchunks.
Inablenderorfoodprocessor,puréetheavocadoandchickenuntilthedesiredconsistencyisreached.Addwaterifnecessary.
STORAGE:Leftoverpuréecanberefrigeratedinanairtightcontainerforupto2days.
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Chicken,Apricots,andPrunesPuréeMAKES6SERVINGS,¼CUPEACH
PREPTIME:5MINUTES•COOKTIME:5MINUTES
Whilemanypeoplearetemptedtooverlookfreshapricotsbecausetheycansometimesbemealyanddry,theselittlefruitspackabignutritionalpunch—andwhenpickedproperly,they’requiteatreat!Perfectinchutneysandjam,apricotsmakeasuitablecompaniontothe chicken in this recipe, as neither taste overwhelms the other. No need to peel theapricots;steamingwillmaketheirskinssoft.
Variation:Ifyoucan’tfindfresh,ripeapricotsatthestore,considerusingdriedinstead—driedapricotsarealwayssweet!Sticktounsulphuredvarieties,andpuréethesamewayyouwouldprunes.
1mediumapricot,pitted
½cupdicedcookedchickenbreast
¼cupprunepurée(seehere)
Cuttheapricotinto1-inchchunks.
Fillamediumsaucepanwithabout1inchofwaterandbringtoasimmer.Placetheapricotinasteamerbasket,setitoverthesimmeringwater,cover,andcookuntiltender,about5minutes.Allowtocool.
Inablenderorfoodprocessor,puréethecooledapricotandchickenuntilthedesiredconsistencyisreached.Addwaterifnecessary,andmixwithprunepurée.
STORAGE:Leftoverpuréecanberefrigeratedinanairtightcontainerforupto3daysorfrozenforupto3months.
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ChickenandZucchiniPuréeMAKES6SERVINGS,¼CUPEACH
PREPTIME:5MINUTES•COOKTIME:5MINUTES
Mellowandalmostbutteryinflavor,zucchinitendstopickuptheflavorofwhateverit’spaired with. In this recipe, the summer squash adds a creamy sweetness to the savorychicken; its highwater contentwill also keep thepurée fromgetting toomealy. If yourbaby’sdigestivesystemcantoleratetheextrafiber,leavetheskinonthezucchini—justbesuretowashitwell.
Tip: Like parsnips, sweet potatoes, butternut squash, and even asparagus, zucchinidevelopsadeeper,morecomplexflavorwhenroasted.Touseroastedzucchiniinsteadofsteamedinthisrecipe,preheattheovento400°F.Chopthezucchiniinto¼-inchcubesandtossthemwith1teaspoonofoliveoil inamediumbowl.Spreadthezucchinicubesinasingle layerona9-by-13-inchbakingpan, leavingabout1 inchofspacebetweenthem.Bakefor15to20minutes,oruntiltender.
1mediumzucchini,peeled
½cupdicedcookedchickenbreast
Cutthezucchiniinto1-inchchunks.
Fillamediumsaucepanwithabout1inchofwaterandbringtoasimmer.Placethezucchiniinasteamerbasket,setitoverthesimmeringwater,cover,andcookuntiltender,about5minutes.Allowtocool.
Inablenderorfoodprocessor,puréethezucchiniandchickenuntilthedesiredconsistencyisreached.Addwaterifnecessary.
STORAGE:Leftoverpuréecanberefrigeratedinanairtightcontainerforupto3daysorfrozenforupto3months.
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Turkey,Mango,andCucumberPuréeMAKES4SERVINGS,¼CUPEACH
PREPTIME:5MINUTES•COOKTIME:15MINUTES
Give turkey a tropical twist with the addition of ripe, juicy mango, which is high inantioxidants,beta-carotene,andvitaminK.Funfact:Mangosarepartofthedrupefamily,a typeof fruit inwhichanouter fleshypartsurroundsapit;olives,coconuts,anddatesarealsodrupes.
Variation:Ifyoufindthatgroundturkeyistoodry,tryusingamixtureofhalfturkeyandhalf ground beef. Some peoplewho are trying to eat less redmeat find thismakes thetransitionfrombeeftoturkeyeasier.Thoughyourbabylikelywon’tknowthedifference,hemayappreciatethemoresucculenttexture!
1teaspoonoliveoil
½poundgroundturkey
½cupcubedmango(seehere)
½cupcucumber,peeledandcubed
Inamediumsautépanorskillet,heattheoliveoilovermediumheat.
Addthegroundturkeyandreducetheheattomedium-low.Cook,stirringfrequentlyandbreakinguptheturkeyintosmallpieceswithaspoonasitbrowns,forabout15minutes,untilbrownedevenlyandcookedthrough.
Draintheexcessfatfromthepanandallowtheturkeytocool.
Inablenderorfoodprocessor,combinethecooledturkey,mango,andcucumber,andpuréeuntilthedesiredconsistencyisreached.Addwaterifnecessary.
STORAGE:Leftoverpuréecanberefrigeratedinanairtightcontainerforupto3daysorfrozenforupto3months.
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TurkeyandPlumsPuréeMAKES4SERVINGS,¼CUPEACH
PREPTIME:5MINUTES•COOKTIME:15MINUTES
Didyouknowtherearenearly40differenttypesofplums?Thestonefruitcomesincolorsfromblacktoredtogreentoyellow,thoughyou’llprobablyfindonlyafewoftheseshadesat your local grocery store—themost common varieties are black and red.While someplumsaresweeterthanothers,they’reallhighinvitaminC,calcium,andfiber.
Tip:Ifyou’restuckwithaplumthat’snotparticularlysweet,steamthefruitforabout5minutes before puréeing it with the turkey. This will help bring out the plum’s naturalsugars.Steamingwillmaketheplumsofter,too.
1teaspoonoliveoil
½poundgroundturkey
1largeplum,pittedandpeeled
Inamediumsautépanorskillet,heattheoliveoilovermediumheat.
Addthegroundturkeyandreducetheheattomedium-low.Cook,stirringfrequentlyandbreakinguptheturkeyintosmallpieceswithaspoonasitbrowns,forabout15minutes,untilbrownedevenlyandcookedthrough.
Whiletheturkeyiscooking,cutthepluminto½-inchchunks.
Draintheexcessfatfromthepanwiththeturkeyandallowtheturkeytocool.
Inablenderorfoodprocessor,puréethecooledturkeyandplumuntilthedesiredconsistencyisreached.Addwaterifnecessary.
STORAGE:Leftoverpuréecanberefrigeratedinanairtightcontainerforupto3daysorfrozenforupto3months.
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Turkey,Carrots,andBroccoliPuréeMAKES4SERVINGS,¼CUPEACH
PREPTIME:5MINUTES•COOKTIME:15MINUTES
Someday, you’llpacka turkey sandwichwithcarrot sticks inyour littleone’s lunchbox.Fornow,youcangivehimthesamenutritiousmealonaspoon(withthesneakyadditionofsuper-nutritiousbroccoli!).
Variation: Try mixing turkey with other steamed or roasted veggies, such as sweetpotatoesorbutternutsquash.
1largecarrot,peeled
½cupbroccoliflorets
1teaspoonoliveoil
½poundgroundturkey
Cutthecarrotinto½-inchslices.
Fillamediumsaucepanwithabout1inchofwaterandbringtoasimmer.Placethecarrotsandbroccoliinasteamerbasket,setitoverthesimmeringwater,cover,andcookuntiltenderwhenpiercedwithaforkorknife,8to10minutes.Allowtocool.
Whilethecarrotsandbroccoliaresteaming,heattheoliveoilovermediumheatinamediumsautépanorskillet.
Addthegroundturkeyandreducetheheattomedium-low.Cook,stirringfrequentlyandbreakinguptheturkeyintosmallpieceswithaspoonasitbrowns,forabout15minutes,untilbrownedevenlyandcookedthrough.
Draintheexcessfatfromthepanandallowtheturkeytocool.
Inablenderorfoodprocessor,puréethecooledturkey,carrots,andbroccoliuntilthedesiredconsistencyisreached.Addwaterifnecessary.
STORAGE:Leftoverpuréecanberefrigeratedinanairtightcontainerforupto3daysorfrozenforupto3months.
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PorkandApplesPuréeMAKES4SERVINGS,¼CUPEACH
PREPTIME:5MINUTES•COOKTIME:5MINUTES
There’s a reason why pairing pork chops and applesauce has become a time-honoredtradition:thecombinationisdelicious!Ofcourse,there’snoreasontosticktochopswhenitcomestore-creatingthismealforyourbaby.Infact,werecommendusingcookedporkloin,whichisleanbuttendstobejuicierthanchops.PackedwithproteinandhigherinBvitamins thananyother typeofmeat,pork’smild flavormakes itaversatileaddition tomanybabypuréesandmashes.
Tip:When looking forpork, try to stickwith free-rangeand/orantibiotic-freevarieties,justasyouwouldwithbeeforchicken.Andmakesureyourporkiscookedthoroughly,toatleast145°F,theUSDA’srecommendedinternaltemperatureforpork.
1largeapple,coredandpeeled
½cupdiced,cookedporkloin
Cuttheappleinto1-inchchunks.
Fillamediumsaucepanwithabout1inchofwaterandbringtoasimmer.Placetheappleinasteamerbasket,setitoverthesimmeringwater,cover,andcookuntiltender,about5minutes.Allowtocool.
Inablenderorfoodprocessor,puréethecooledappleandporkuntilthedesiredconsistencyisreached.Addwaterifnecessary.
STORAGE:Leftoverpuréecanberefrigeratedinanairtightcontainerforupto3daysorfrozenforupto3months.
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Pork,Carrots,andBrownRicePuréeMAKES6SERVINGS,¼CUPEACH
PREPTIME:5MINUTES•COOKTIME:10MINUTES
Aperfectrecipeforusingupdinnertimeleftovers,thiscombinationofmellowtastesmakesforayummymeal.Freshcarrotsbringout thepork’snaturalsweetness,whilearomaticbrownriceroundsouttheflavorsnicely.Foraddedcolorandtexture,tossinsomefreshsteamedpeas.
Variation: Insteadof steamingcarrots for this recipe, try roastinga largerbatchwhenyoupreparetheporkloinandrice(whichthewholefamilycanenjoy).Preheattheovento400°F.Chop4peeledcarrotsinto¼-inchchunksandplacetheminamediumbowl.Tosswith1teaspoonoliveoil.Spreadthecarrotsoutinasinglelayeronabakingpan.Bakefor25minutes,oruntilthecarrotsaretender.
1largecarrot,peeled
½cupdicedcookedporkloin
½cupcookedbrownrice(seehere)
Cutthecarrotinto½-inchslices.
Fillamediumsaucepanwithabout1inchofwaterandbringtoasimmer.Placethecarrotinasteamerbasket,setitoverthesimmeringwater,cover,andcookuntiltenderwhenpiercedwithaforkorknife,8to10minutes.Allowtocool.
Inablenderorfoodprocessor,combinethecooledcarrot,pork,andriceandpuréeuntilthedesiredconsistencyisreached.Addwaterifnecessary.
STORAGE:Leftoverpuréecanberefrigeratedinanairtightcontainerforupto3daysorfrozenforupto3months.
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Beef,SweetPotatoes,andSwissChardPurée
MAKES6SERVINGS,¼CUPEACH
PREPTIME:5MINUTES•COOKTIME:20MINUTES
Creamy,starchysweetpotatoesaddtotherichnessofthebeefandhelpsoakupthejuices—thinkofayummypotroastsurroundedbyroastedrootveggieswithasideofdelicious,iron-rich greens. Packed with protein, fiber, and vitamins A and B, this meal is asnourishingasitisdelectable.
1mediumsweetpotato,peeled
½cupchoppedSwisschardleaves
½poundgroundbeef
Cutthesweetpotatointo½-inchcubes.
Fillamediumsaucepanwithabout1inchofwaterandbringtoasimmer.Placethesweetpotatoesandchardinasteamerbasket,setitoverthesimmeringwater,cover,andcookuntiltender,about15minutes.Allowtocool.
Whilethesweetpotatoesandchardaresteaming,cookthegroundbeefovermedium-lowheatinamediumfryingpan,stirringfrequentlyandbreakingthebeefintosmallpieceswithaspoonasitbrowns,forabout15minutes,untilbrownedevenlyandcookedthrough.
Draintheexcessfatfromthepanandallowthebeeftocool.
Inablenderorfoodprocessor,puréethecooledbeef,sweetpotatoes,andcharduntilthedesiredconsistencyisreached.Addwaterifnecessary.
STORAGE:Leftoverpuréecanberefrigeratedinanairtightcontainerforupto3daysorfrozenforupto3months.
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BeefandParsnipsPuréeMAKES4SERVINGS,¼CUPEACH
PREPTIME:5MINUTES•COOKTIME:15MINUTES
Parsnips looklikeawhiteversionofcarrots,but theyhavea tasteall theirown:sweet,slightly nutty, and completely delicious. They also contain potassium, fiber, and Bvitamins.Lookforparsnipsthatarepaleincolorandfirm.
Tip:Ifyouhavetime,roasttheparsnipsbeforepuréeingforwonderfulflavor.Preheattheovento400°F.Choptheparsnipinto¼-inchcubes,andtosswith1teaspoonoliveoilinamediumbowl.Spreadthemout inasingle layeronabakingpanandbake for35to40minutes,oruntiltheparsnipsaretender.
1mediumparsnip,peeled
½poundgroundbeef
Cuttheparsnipinto½-inchchunks.
Fillamediumsaucepanwithabout1inchofwaterandbringtoasimmer.Placetheparsnipinasteamerbasket,setitoverthesimmeringwater,cover,andcookuntiltender,8to10minutes.Allowtocool.
Whiletheparsnipissteaming,cookthegroundbeefovermedium-lowheatinamediumsautépanorskillet,stirringfrequentlyandbreakingthebeefintosmallpieceswithaspoonasitbrowns,forabout15minutes,untilbrownedevenlyandcookedthrough.
Draintheexcessfatfromthepan,andallowthebeeftocool.
Inablenderorfoodprocessor,puréethecooledbeefandparsnipsuntilthedesiredconsistencyisreached.Addwaterifnecessary.
STORAGE:Leftoverpuréecanberefrigeratedinanairtightcontainerforupto3daysorfrozenforupto3months.
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BeefandGreenBeansPuréeMAKES4SERVINGS,¼CUPEACH
PREPTIME:5MINUTES•COOKTIME:15MINUTES
While green beans in jarred baby food tend to be somewhat bitter, the beans in thishomemade blend retain their just-picked sweetness. The beef is juicy and flavorful, notgelatinousandbland,asisthecasewithsomecommercialbabyfoods.
Variation:Ifyou’reusingfrozengreenbeans,whynottryfrozenmixedveggiesinstead,fora stewlikepurée?Simply substitute the sameamountof frozengreenbeans, carrots,andpeas(orwhateverveggiesyouwanttoexperimentwith)forthefreshbeans.
½cuptrimmedgreenbeans
½poundgroundbeef
Fillamediumsaucepanwithabout1inchofwaterandbringtoasimmer.Placethegreenbeansinasteamerbasket,setitoverthesimmeringwater,cover,andcookuntiltenderwhenpiercedwithaforkorknife,about5minutes.Allowtocool.
Whilethegreenbeansaresteaming,cookthegroundbeefovermedium-lowheatinamediumsautépanorskillet,stirringfrequentlyandbreakingthebeefintosmallpieceswithaspoonasitbrowns,forabout15minutes,untilbrownedevenlyandcookedthrough.
Draintheexcessfatfromthepanandallowthebeeftocool.
Inablenderorfoodprocessor,puréethecooledbeefandgreenbeansuntilthedesiredconsistencyisreached.Addwaterifnecessary.
STORAGE:Leftoverpuréecanberefrigeratedinanairtightcontainerforupto3daysorfrozenforupto3months.
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CHAPTERFIVENinetoElevenMonths
BalancedBitesandFingerFoods
hancesareyou’respendingmostofyourtimejusttryingtokeepupwithyourlittleonethesedays.He’smostlikelycrawling(possiblyatquiteafastpace)andcruising
around thehousewhileholdingon to furniture—hemightevenbewalkingonhisown!He’sprobablymasteredtheartofsittingupforlongperiodsoftimeunassisted,andyou’llnotice thathe’sstarting tounderstand language, responding tocertainwordsandmaybeshakinghishead to indicate “no”or “yes.”Plus, thepincergrasp (usinghis thumbandforefingertopickupobjects)he’sbeendevelopingoverthepastfewmonthsisjustaboutperfectedatthispoint,whichmakesthisagoodtimetotackletheskillofself-feeding.
ISBABYREADY?
Ingeneral,babiesaren’tverysubtlewhenitcomestolettingyouknowthey’rereadyforamoreindependentapproachtomealtime—bytheageofninemonths,yourchildwillmostlikelybegrabbingfor thespoonasyou’re trying tofeedherorevenattempting tostealdinnerfromyourplate!
Baby’sfirstfingerfoodsdon’thavetobecomplicated—infact,thesimplertoprepare,the better, especially considering not all of thesemorsels are going tomake it into hermouth. Stick to soft foods—as your little one probably doesn’t have toomany teeth toworkwithjustyet—withasmuchnutritionaspossiblepackedintoeverybite.
Introducefingerfoodsslowly,servingnomorethanfourorfivepiecesatatime,andmonitoryourbabycarefullywhilesheeats.Don’tworryifmorefoodendsuponthefloorthan in her mouth at first. Learning to self-feed is all about experimentation, so it’sperfectlynormalforyourbabyto“play”withherfoodatthispoint.
In addition to providing recipes for simple finger foods, this chapter also includesrecipes formeals that lookmore likewhat you’re eating.With their introduction here,they’re categorized as baby meals. With a few modifications, you might find that therecipesinthissectionworkasfamilymeals,notjustbabymeals.
RECOMMENDEDSERVINGSIZES
Between nine and elevenmonths of age, your baby should graduallymove up to threesolidmealsaday,witheachmealconsistingofonetothreeservingsofcombinationsofthe food groups below. Servings should still be about the size of your baby’s fist,including:
¼to½cupfruit
¼to½cupvegetables
⅛to¼cupprotein-richfoods
⅓cupdairy(or½ouncecheese)
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¼to½cupcereal
BREASTMILKORFORMULA
Nowthatyourbabyiseatingsolidfoodsmoreregularly,youmaybetemptedtocutbackon breastfeeding or bottle feeding—but don’t rush it. Through about his first birthday,he’llstillneed24to32ouncesofbreastmilkorformulainevery24-hourperiod.
DEALINGWITHAPICKYEATER
If yourbaby turnsuphis nose at all of your carefullypreparedpurées and consistentlyhideshisfingerfoodsintheseatofhishighchair,don’tdespair.Whenitcomestofeedingbabies and toddlers, thebest-laidmealsoftengo towaste.Somekids seem fussy aboutfood because they have especially sensitive taste buds; others are just naturally morecautiouswhenitcomestotryingnewthings.Aslongasyourpediatriciansaysweightgainand growth are normal, there’s most likely no reason to worry. Andwhile you shouldnever forceyourbaby to eat a certain food, there are some tips that canhelpmake thetransitiontosolidseasier:
KeepdistractionstoaminimumduringmealtimebyturningofftheTVandkeepingtoysandbooksawayfromhishighchairtray.
Experimentwithdifferenttexturesandtemperatures.Somebabieslikeithot(butnottoohot!);othersprefercoolorroom-temperaturefoods.Somebabieslikeslippery,wetmealsonaspoon;otherslikefirmchunkstheycanfeedthemselves.
Makesureyourbabyisn’ttoofullofbreastmilkorformulawhenhesitsdowntoeat.Trynursingorgivingabottleaftermealtime.
NEWFOODSTOINTRODUCE
Atninemonths:
Beans
Cheese
Chickpeas
Cottagecheese
Creamcheese
Lentils
Onions
Peppers
Potatoes(white)
Turnips
Wheat
Attenmonths:
Corn
Fish
Strawberries
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Peach,Plum,andStrawberryOatmealPurée
MAKES6SERVINGS,¼CUPEACH
PREPTIME:5MINUTES•COOKTIME:10MINUTES
Old-fashioned rolled oats cook in nearly half the time as steel cut, and are virtuallyidenticalnutritionally.Ifyou’relookingtospendevenlesstimeinthekitchen,try“quickrolledoats,”whichcookinabout1minute.
Variation:Skipthesweetenedpacketsofinstant“peachesandcream”or“strawberriesandcream”oatmeal,andmakeyourownversionbyomittingtheplumandadding½cupfull-fatplainyogurtand½teaspooncinnamontothecerealafterpuréeing.
1cupwater
½cupold-fashionedrolledoats
1mediumpeach,pittedandpeeled
1mediumplum,pittedandpeeled
¼cupslicedstrawberries
Inasmallsaucepanwithalid,bringthewatertoaboiloverhighheat.
Reducetheheattolowandstirintheoats.Simmer,uncovered,stirringoccasionally,forabout10minutes,untiltheliquidhasbeenabsorbed(theoatsshouldn’tbetoodry,however).Removethepanfromtheheatandallowtheoatstocool.
Cutthepeachandpluminto½-inchchunks.
Placethepeach,plum,strawberries,andcooledoatsinablenderorfoodprocessorandpuréeuntilsmooth(orslightlylumpy).
STORAGE:Leftoverpuréecanberefrigeratedinanairtightcontainerforupto2daysorfrozenforupto3months.
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Chickpea,SweetPotato,andCauliflowerPurée
MAKES5SERVINGS,¼CUPEACH
PREPTIME:5MINUTES•COOKTIME:15MINUTES
A staple in vegetarian diets across the globe, chickpeas are high in fiber, protein, zinc,manganese, folate, and even iron!While these nifty little legumes have been known tocausegas inbabies, thiscanbeavoidedbyrinsingcannedchickpeasbeforeusingthem(or soakingdried chickpeasbefore cooking).The chickpeas in this recipe lendamuch-neededsavorynotetothesweetpotatoesandcauliflower.
Tip:Tryaddingchickpeas toavarietyofotherpurées, too.Notonlywill thechickpeasgiveyourbabymuch-neededprotein,they’llhelpkeepcertainfruitandvegetablepuréesfrombecomingtoorunny(particularlythosefeaturingwateryitemssuchaszucchini).
1mediumsweetpotato,peeled
1cupcauliflowerflorets
¼cupcannedchickpeas,drainedandrinsed
Cutthesweetpotatointo½-inchcubes.
Fillamediumsaucepanwithabout1inchofwaterandbringtoasimmer.Placethesweetpotatoandcauliflowerinasteamerbasket,setitoverthesimmeringwater,cover,andcookuntiltender,about15minutes.Allowtocool.
Inablenderorfoodprocessor,puréethecooledsweetpotatoandcauliflowerandthechickpeasuntilthedesiredconsistencyisreached.Addwaterifnecessary.
STORAGE:Leftoverpuréecanberefrigeratedinanairtightcontainerforupto3daysorfrozenforupto3months.
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BlackBeans,CollardGreens,andParsnipPurée
MAKES5SERVINGS,¼CUPEACH
PREPTIME:5MINUTES•COOKTIME:10MINUTES
Inexpensive, flavorful,andafabuloussourceofprotein,blackbeansresult insofterandsmootherpuréesthansomeothervarietiesofbeans.Thesweetnessoftheparsnipsoffsetsthe slightly bitter quality of the collard greens, while all three ingredients combinedprovideaninterestingarrayoftextures.
Tip:Whenshoppingforcollards,alwayslookforvivid,deepgreenleaves.Smallerleaveswill be sweeter and more tender than larger leaves. Store collards, bagged, in therefrigeratorfor3to5days.
1mediumparsnip,peeled
1cupchoppedcollardgreenleaves
¼cuprinsedcannedblackbeans,drainedandrinsed
Cuttheparsnipinto½-inchrounds.
Fillamediumsaucepanwithabout1inchofwaterandbringtoasimmer.Placetheparsnipandcollardgreensinasteamerbasket,setitoverthesimmeringwater,cover,andcookforabout5minutes.Removethegreensandsteamuntiltheparsnipistender,about5minutesmore.Allowbothvegetablestocool.
Inablenderorfoodprocessor,puréethecooledcollardgreensandparsnipandtheblackbeansuntilthedesiredconsistencyisreached.Addwaterifnecessary.
STORAGE:Leftoverpuréecanberefrigeratedinanairtightcontainerforupto3daysorfrozenforupto3months.
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Chicken,Apple,andSweetPotatoPuréeMAKES6SERVINGS,¼CUPEACH
PREPTIME:5MINUTES•COOKTIME:10MINUTES
High inproteinand iron, chicken is oneof themost easily digestiblemeats.When firstintroducingyourbabytochicken,trypairingthemeatwithsweetfruitsandveggieslikeapplesandsweetpotatoes.Thiscombinationprovidesa tastybalanceof fiber,vitamins,andminerals,andworksaseitherasmoothorchunkypurée.
1largeapple,coredandpeeled
1mediumsweetpotato,peeled
½cupdicedcookedchickenbreast
Cuttheappleandsweetpotatointo½-inchcubes.
Fillamediumsaucepanwithabout1inchofwater,andbringtoasimmer.Placethesweetpotatoinasteamerbasket,setitoverthesimmeringwater,cover,andcookforabout5minutes.
Addtheappleandsteamfor5minutesmore,oruntilbotharetender.Allowtocool.
Inablenderorfoodprocessor,puréethecooledsweetpotatoandappleandthechickenuntilthedesiredconsistencyisreached.Addwaterifnecessary.
STORAGE:Leftoverpuréecanberefrigeratedinanairtightcontainerforupto3daysorfrozenforupto3months.
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Chicken,Peas,andBananaPuréeMAKES4SERVINGS,¼CUPEACH
PREPTIME:5MINUTES•COOKTIME:5MINUTES
Perfectforanybabywithasweettooth—whichmeansjustabouteverybaby—thisrecipeblends themildest of all meats, veggies, and fruits into onemega-mellowmash.Whenbabyisreadytotryfeedinghimself,tryservingafewbitesofeachofthesefoodsonhishighchairtraywithoutpuréeing;theyallmakegreatfirstfingerfoods.
Variation:Thanks to the creamy sweetness of the bananas, you can easily replace thepeasinthisrecipewithamorebitter-tastinggreenveggiesuchaskale,collardgreens,orSwisschard.Anyofthesewillgivethepuréeathinner,grittierconsistency.
½cupfreshorfrozenpeas
1largebanana,peeled
½cupdicedcookedchickenbreast
Fillamediumsaucepanwithabout1inchofwaterandbringtoasimmer.Placethepeasinasteamerbasket,setitoverthesimmeringwater,cover,andcookuntiltender,about5minutes.Allowtocool.
Cutthebananainto1-inchchunks.
Inablenderorfoodprocessor,puréethecooledpeas,banana,andchickenuntilthedesiredconsistencyisreached.Addwaterifnecessary.
STORAGE:Leftoverpuréecanberefrigeratedinanairtightcontainerforupto3daysorfrozenforupto3months.
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Chicken,Peach,andPumpkinPuréeMAKES4SERVINGS,¼CUPEACH
PREPTIME:5MINUTES•COOKTIME:5MINUTES
Pumpkins aren’t just for holiday pies and jack-o’-lanterns. They’re actually extremelynutritious, boasting plenty of vitamin A, beta-carotene, potassium, and even iron andprotein.Cookingpumpkin fromscratchcanbe time-consuming—andpumpkinseason isbrief—butcannedpuréesarejustasbeneficialandtasty.Makesuretobuypurepumpkinpurée instead of pumpkin pie filling, which has added sweeteners and flavorings. Tryusinganyleftovercannedpuréeinpancakes.
Variation:Aswithpeachcobblerorpumpkinpie,adashofcinnamoncomplementsthisdish nicely. Cinnamon is also a common ingredient in Greek and Moroccan chickendishes.Trythecombinationingrown-upmeals,too!
1mediumpeach,pitted
½cupcannedpurepumpkinpurée
½cupdicedcookedchickenbreast
Peelthepeach,ifbabycan’ttoleratetheskin,andcutthefleshinto1-inchchunks.
Fillamediumsaucepanwithabout1inchofwaterandbringtoasimmer.Placethepeachinasteamerbasket,setitoverthesimmeringwater,cover,andcookuntiltender,about5minutes.Allowtocool.
Inablenderorfoodprocessor,puréethecooledpeach,pumpkinpurée,andchickenuntilthedesiredconsistencyisreached.Addwaterifnecessary.
STORAGE:Leftoverpuréecanberefrigeratedinanairtightcontainerforupto3daysorfrozenforupto3months.
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Turkey,Kale,andPapayaPuréeMAKES6SERVINGS,¼CUPEACH
PREPTIME:5MINUTES•COOKTIME:15MINUTES
Similarinflavortochicken,butlesslikelytodryoutwhencookedingroundform,turkeyisanothergreatsourceofproteinandiron.Unlikewithbeef,youmayfindthatyouneedaboutateaspoonofoliveoilinthebottomofthepanwhilesautéing.Theenzymesinthepapayawillhelpyourbabydigestthemeatandtheantioxidant-andfiber-richkale.
Variation:Tryaddingbrownriceorquinoaforamorecompletemeal,orpreparepastastars(alsoknownaspastina)andstirthemintotheturkeymixture.Babieslovepastina,whichcooksquicklyandisextremelyeasytodigest.
1teaspoonoliveoil
½poundgroundturkey
1cuptornkaleleaves
½cupdicedpapaya
Inamediumsautépanorskillet,heattheoliveoilovermedium-highheat.
Addthegroundturkeyandreducetheheattomedium-low.Cook,stirringfrequentlyandbreakinguptheturkeyintosmallpieceswithaspoonasitbrowns,forabout15minutes,untilbrownedevenlyandcookedthrough.
Whiletheturkeyiscooking,fillamediumsaucepanwithabout1inchofwaterandbringtoasimmer.Placethekaleinasteamerbasket,setitoverthesimmeringwater,cover,andcookuntiltender,about8minutes.Allowtocool.
Draintheexcessfatfromthepanandallowtheturkeytocool.
Inablenderorfoodprocessor,puréethecooledturkeyandkaleandthepapayauntilthedesiredconsistencyisreached.Addwaterifnecessary.
STORAGE:Leftoverpuréecanberefrigeratedinanairtightcontainerforupto3daysorfrozenforupto3months.
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Turkey,Cauliflower,andApricotPuréeMAKES4SERVINGS,¼CUPEACH
PREPTIME:5MINUTES•COOKTIME:15MINUTES
Mellower than a peach or nectarine, but with a slight mouth-puckering tang, apricotsmake a lively accompaniment to most poultry dishes. Cauliflower, meanwhile, is asversatileaveggieastheycome—anddidyouknowthatthe“flowers”areactuallycalledcurds?Neithertoostrongnortoobland,thismedleyofflavorsissuretobeahitwitheventhepickiestofeaters.
Variation: Since turkey and cauliflower are mild in flavor, almost any fruit can besubstituted for the apricots. If apricots are out of season, try using steamed apples,steamed or very ripe pears, or ripe bananas. Around Thanksgiving, you can even tryblendinginalittleall-natural,low-sugarcranberrysauce!
1teaspoonoliveoil
½poundgroundturkey
1mediumapricot,pitted
½cupcauliflowerflorets
Inamediumsautépanorskillet,heattheoliveoilovermedium-highheat.
Addthegroundturkeyandreducetheheattomedium-low.Cook,stirringfrequentlyandbreakinguptheturkeyintosmallpieceswithaspoonasitbrowns,forabout15minutes,untilbrownedevenlyandcookedthrough.
Whiletheturkeyiscooking,cuttheapricotintoslices.
Fillamediumsaucepanwithabout1inchofwaterandbringtoasimmer.Placethecauliflowerinasteamerbasket,setitoversimmeringwater,cover,andcookuntiltender,about12minutes.Addtheapricotduringthelast5minutesofcookingifit’snotquiteripe.Allowtocool.
Draintheexcessfatfromthepanwiththeturkeyandallowtheturkeytocool.
Inablenderorfoodprocessor,puréethecooledturkey,cauliflower,andapricotuntilthedesiredconsistencyisreached.Addwaterifnecessary.
STORAGE:Leftoverpuréecanberefrigeratedinanairtightcontainerforupto3daysorfrozenforupto3months.
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Turkey,Peas,andApplePuréeMAKES4SERVINGS,¼CUPEACH
PREPTIME:5MINUTES•COOKTIME:15MINUTES
ThinkofthisasapuréedversionofThanksgivingdinner:turkey,veggies,andapplepie,minusthecrust!Lighterthangroundbeefbutjustasquickcookingandeasytoprepare,groundturkeyishighinBvitaminsandprotein,andorganicvarietiesarerichinomega-3fattyacids.Whenyourbabyisreadyforachewierexperience,thismedleycanbemashedwith a fork instead of blended. Just be sure to steam the apple and peas until they’readequatelysoft.
Variation:Trypear,mango,orpapayainsteadoftheappleinthisrecipe.Pearswilladdamild flavor similar to apples, while mango or papaya will give the turkey and peas atropicaltwist.Steampearsasyouwouldtheapples,butthere’snoneedtocookmangoorpapaya.
1teaspoonoliveoil
½poundgroundturkey
1largeapple,coredandpeeled
½cupfreshorfrozenpeas
Inamediumsautépanorskillet,heattheoliveoilovermediumheat.
Addthegroundturkeyandreducetheheattomedium-low.Cook,stirringfrequentlyandbreakinguptheturkeyintosmallpieceswithaspoonasitbrowns,forabout15minutes,untilbrownedevenlyandcookedthrough.
Whiletheturkeyiscooking,cuttheappleinto1-inchcubes.
Fillamediumsaucepanwithabout1inchofwaterandbringtoasimmer.Placetheappleandpeasinasteamerbasket,setitoverthesimmeringwater,cover,andcookuntiltender,5to8minutes.Allowtocool.
Draintheexcessfatfromthepanwiththeturkeyandallowtheturkeytocool.
Inablenderorfoodprocessor,puréethecooledturkey,apple,andpeasuntilthedesiredconsistencyisreached.Addwaterifnecessary.
STORAGE:Leftoverpuréecanberefrigeratedinanairtightcontainerforupto3daysorfrozenforupto3months.
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Pork,Cherries,andPearsPuréeMAKES5SERVINGS,¼CUPEACH
PREPTIME:5MINUTES•COOKTIME:10MINUTES
A tantalizingmix of tart and sweet, this recipemight remind you of a gourmet chutneyservedalongsideporkchopsoraroast.Yourlittleonewilllovethesweet,jamliketaste,whileyou’ll love thehealthydoseofprotein,antioxidants, fiber,andvitaminCthisdishprovides.(Ifyouhaveparticularlyripe,juicycherriesintherefrigerator,feelfreetoskipthesteamingstep.)
Variation: Fruit-sweetened, premade cranberry sauce makes a tangy, super-nutritioussubstituteforthecherriesinthisrecipe.Useabout¼cupinplaceofthecherries.Becausetheycantakeupto25minutestocook(andbecausethey’resomewhatbitterontheirown)cranberries can be tricky to incorporate into baby’s diet—but since they’re high inantioxidantsandpromoteurinarytracthealth,it’sworthtryingtosneaktheminwheneveryoucan.
1mediumpear,coredandpeeled
½cupcherries,pittedandhalved
½cupdicedcookedporkloin
Cutthepearinto½-inchcubes.
Fillamediumsaucepanwithabout1inchofwaterandbringtoasimmer.Placethepearandcherriesinasteamerbasket,setitoverthesimmeringwater,cover,andcookuntiltenderwhenpiercedwithaforkorknife,8to10minutes.Allowtocool.
Inablenderorfoodprocessor,puréethecooledcherriesandpearandtheporkuntilthedesiredconsistencyisreached.Addwaterifnecessary.
STORAGE:Leftoverpuréecanberefrigeratedinanairtightcontainerforupto3daysorfrozenforupto3months.
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BeefandCarrotPuréeMAKES4SERVINGS,¼CUPEACH
PREPTIME:5MINUTES•COOKTIME:15MINUTES
Likechicken,beefishighinprotein—andevenhigheriniron—aswellascalcium,folate,andBvitamins.Stickwithgroundbeefthat’satleast80percentlean,andlookfororganicorgrass-fedvarieties,whicharehigherinomega-3fattyacidsthancorn-fedbeef.
Variation:Ifyourbabyhastriedonionswithoutanydigestivedifficulties(read:gas),trysautéingabout¼cupdicedyellowonionwiththebeef.Asmallamountofonionpacksahugehelpingofflavor.
1largecarrot,peeled
½poundgroundbeef
Cutthecarrotinto½-inchrounds.
Fillamediumsaucepanwithabout1inchofwaterandbringtoasimmer.Placethecarrotsinasteamerbasket,setitoverthesimmeringwater,cover,andcookuntiltender,about8minutes.Allowtocool.
Whilethecarrotsaresteaming,inamediumsautépanorskillet,cookthegroundbeefovermedium-lowheat,stirringfrequentlyandbreakingthebeefintosmallpieceswithaspoonasitbrowns,forabout15minutes,untilbrownedevenlyandcookedthrough.
Draintheexcessfatfromthepanandallowthebeeftocool.
Inablenderorfoodprocessor,puréethecooledbeefandcarrotsuntilthedesiredconsistencyisreached.Addwaterifnecessary.
STORAGE:Leftoverpuréecanberefrigeratedinanairtightcontainerforupto3daysorfrozenforupto3months.
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Beef,Asparagus,andPearPuréeMAKES4SERVINGS,¼CUPEACH
PREPTIME:5MINUTES•COOKTIME:15MINUTES
This sweet and savorymeal has all of your flavor bases covered—not tomention yourbaby’snutrientneeds:protein,iron,fiber,folate,andvitaminsA,B,andC.Asparagusalsocontains the “prebiotic” inulin, a type of carbohydrate that helps maintain a healthybalance of bacteria in the digestive system, particularly when paired with foodscontainingprobiotics,suchasyogurt.
1largepear,peeled
1cuptrimmedasparagusspears
½poundgroundbeef
Cutthepearinto1-inchchunks.
Fillamediumsaucepanwithabout1inchofwaterandbringtoasimmer.Placethepearandasparagusinasteamerbasket,setitoverthesimmeringwater,cover,andcookuntiltender,about8minutes.Allowtocool.
Whiletheasparagusandpearsaresteaming,inamediumsautépanorskillet,cookthegroundbeefovermedium-lowheat,stirringfrequentlyandbreakingthebeefintosmallpieceswithaspoonasitbrowns,forabout15minutes,untilbrownedevenlyandcookedthrough.
Draintheexcessfatfromthepanandallowthebeeftocool.
Inablenderorfoodprocessor,puréethecooledbeef,pears,andasparagusuntilthedesiredconsistencyisreached.Addwaterifnecessary.
STORAGE:Leftoverpuréecanberefrigeratedinanairtightcontainerforupto3daysorfrozenforupto3months.
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Beef,Zucchini,andCherriesPuréeMAKES4SERVINGS,¼CUPEACH
PREPTIME:5MINUTES•COOKTIME:15MINUTES
Believe it or not, cherries and beef make for a very successful pairing; youmay haveexperienced the combination in the formof cherry-glazedbrisket or burgerswith blackcherrycompote.Inthisrecipe,steamedzucchiniaddsavelvetyaccenttothemix.
Tip:Use frozen cherries if youdon’t have time to takeout thepits, or if fresh cherriesaren’tinseason.Frozencherrieswillgivethepuréeamorewateryconsistency;theymayneedtobesteamedforaminuteortwolonger,too.
1mediumzucchini
½cupcherries,pittedandhalved
½poundgroundbeef
Cutthezucchiniinto1-inchchunks.
Fillamediumsaucepanwithabout1inchofwaterandbringtoasimmer.Placethezucchiniandcherriesinasteamerbasket,setitoverthesimmeringwater,cover,andcookuntiltender,about8minutes.Allowtocool.
Whilethezucchiniandcherriesaresteaming,cookthegroundbeefovermedium-lowheatinamediumsautépanorskillet,stirringfrequentlyandbreakingthebeefintosmallpieceswithaspoonasitbrowns,forabout15minutes,untilbrownedevenlyandcookedthrough.
Draintheexcessfatfromthepanandallowthebeeftocool.
Inablenderorfoodprocessor,puréethecooledbeef,cherries,andzucchiniuntilthedesiredconsistencyisreached.Addwaterifnecessary.
STORAGE:Leftoverpuréecanberefrigeratedinanairtightcontainerforupto3daysorfrozenforupto3months.
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Beef,GreenBeans,andPrunesPuréeMAKES4SERVINGS,¼CUPEACH
PREPTIME:5MINUTES•COOKTIME:15MINUTES
While prunes are really just dried plums, they have a much richer flavor and densertexture than their freshcounterparts.They’realsoknown foraidingbabies (andadults)whoaresufferingfromslowdigestion.Savesometimebylookingforpittedprunes,andstick with varieties that haven’t been preserved with sulfites, if possible. The stickysweetness of this dried fruit brings out the savory quality of the browned beef in thisrecipe;thegreenbeansaddextravitaminsandfiber.
1cuptrimmedgreenbeans
½poundgroundbeef
¼cupprunepurée(seehere)
Fillamediumsaucepanwithabout1inchofwaterandbringtoasimmer.Placethegreenbeansinasteamerbasket,setitoverthesimmeringwater,cover,andcookuntiltender,about8minutes.Allowtocool.
Whilethegreenbeansaresteaming,cookthegroundbeefovermedium-lowheatinamediumsautépanorskillet,stirringfrequentlyandbreakingthebeefintosmallpieceswithaspoonasitbrowns,forabout15minutes,untilbrownedevenlyandcookedthrough.
Draintheexcessfatfromthepanandallowthebeeftocool.
Inablenderorfoodprocessor,puréethecooledbeefandgreenbeansandtheprunepuréeuntilthedesiredconsistencyisreached.Addwaterifnecessary.
STORAGE:Leftoverpuréecanberefrigeratedinanairtightcontainerforupto3daysorfrozenforupto3months.
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AvocadoToastMAKES1SERVING
PREPTIME:5MINUTES•COOKTIME:2MINUTES
Whilethisrecipeisaboutassimpleastheycome,there’ssomethingincrediblydeliciousabout avocado on toast—try it and youmight even find yourself skipping that butteredbagelmostmornings in favor of this super-healthy combo. Your avocadomust be ripeenough to easilymashwith a fork for this recipe towork; a puréewould bemuch toorunny.
Variation:Trysprinklinggroundflaxmeal,wheatgerm,oralittlegratedcheeseontopofthemashedavocado.A layerofcannedrefriedbeansalsoworkswell.Youcaneven tryaddingabitofrawtofumashedinwiththeavocadoforextraprotein!
1slicewhole-grainbread
½mediumavocado,halved,pitted,andpeeled
Lightlytoastthebread.
Inasmallbowl,mashtheavocadowithafork.
Spreadtheavocadoonthetoastandcutintobite-sizepieces.
STORAGE:Avocadotoastshouldbeeatenimmediately.
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ApplesauceMuffinsMAKES12MINIMUFFINS
PREPTIME:5MINUTES•COOKTIME:15MINUTES
If you make these light and naturally sweet applesauce muffins for your child, just beprepared—shemight notwant to eat anything else! The key to their airy quality is thewhole-wheat pastry flour, which is finer than regular whole-wheat flour, but morenutritiousthanwhiteflour.
Variation: If your child has an egg allergy or you’re a vegan, substitute one large,mashedbananafortheegg.Itmakesthemuffinsslightlymorespongyintexture,butwon’taffectthecookingtime.
¼cupplus1teaspoonoliveoil
1largeegg
½cupapplesauceorapplepurée(seehere)
1cupwhole-wheatpastryflour
2teaspoonsbakingpowder
Dashgroundcinnamon
Preheattheovento400°F.Grease12wellsofaminimuffintinwith1teaspoonoftheoliveoil.
Inamediumbowl,whisktogethertheremaining¼cupoliveoil,theegg,andtheapplesauce.Stirintheflour,bakingpowder,andcinnamon.
Pourthemixtureintothemuffincupsuntileachisabouttwo-thirdsfullBakefor15minutes.
Cuteachmuffinintosmallerpiecesbeforeserving.
STORAGE:Leftovermuffinscanbestoredatroomtemperatureinanairtightcontainerforupto2days,refrigeratedforupto1week,orfrozenforupto3months.
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RoastedSweetPotatoNibblesMAKES5SERVINGS,¼CUPEACH
PREPTIME:5MINUTES•COOKTIME:25MINUTES
Asclosetoadessertasanyvegetablecanget,thisnaturallysugaryrootvegetableisevenmore enticingwhen it’s roasted, becoming caramelized and almost syrupy sweet.Whilemostroastedveggierecipescantakeclosetoanhourtocomplete,thisonetakeslessthanhalfthetime;thesweetpotatoesarecutintobite-sizechunksbeforebaking,sotheycookfaster and more evenly. These nibbles are equally appetizing warm, cold, or at roomtemperature.
Variation:Tryreplacingthesweetpotatoeswithdicedpeeledbutternutsquashwhenit’sin season. Squash is a wonderful substitute because it’s just as tasty and nutritious assweet potatoes and cooks in the same amount of time, so you don’t need to make anyrecipeadjustments.
2mediumsweetpotatoes,peeled
1tablespoonoliveoil
Preheattheovento400°F.
Chopthesweetpotatoesinto¼-inchcubesandplacetheminamediumbowl.Addtheoliveoilandstirtocoat.
Spreadthesweetpotatoesinasinglelayerina9-by-13-inchbakingpan,leavingabout1inchofspacebetweenthem.
Bakefor25minutes,oruntilthesweetpotatoesaretender.
STORAGE:Leftovernibblescanberefrigeratedinanairtightcontainerforupto3daysorfrozenforupto3months.
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TofuBitesMAKES4SERVINGS,¼CUPEACH
PREPTIME:10MINUTES
Easytochewandhighincalcium,fiber,andfattyacids,tofumakesafabulousfirstfingerfood.It’salsoconsideredtobea“completeprotein,”orafoodthatcontainsanadequateproportion of all nine of the essential amino acids necessary for a healthy diet. Thegroundflaxmealoffersitsownheart-healthy,antioxidizingnutrients—plus,thetextureofthemealmakestheslipperytofueasierforlittlefingerstopickup.
Variation:Thetextureofrawtofumightbeoff-putting tosomebabies—oreven toyou!Forasweettreatthat’slikelytobegobbledup,replacethetofuinthisrecipewithslicesofbanana;justmakesurethey’renottoomushy.
1(14-ounce)packagefirmtofu,drained
2tablespoonsgroundflaxmeal
Cutthetofuinto1-inchcubes.
Inasmallbowloralargezip-topbag,combinethetofuwiththeflaxmeal.Mixorshakeuntilthecubesareevenlycoated.
STORAGE:Leftoverbitescanberefrigeratedinanairtightcontainerforupto2days.
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Fun-SizeAsparagusFrittatasMAKES12MINIMUFFINFRITTATAS
PREPTIME:5MINUTES•COOKTIME:12TO14MINUTES
Whilepediatriciansonceadvisedholdingoffonintroducingeggstoyourchilduntiluptotwo years of age, according to the most recent recommendations from the AmericanAcademyofPediatrics, offering eggsas earlyas sixmonths is not onlyacceptable, butmightevenhelppreventfoodallergiesfromdeveloping.Eggsareagoodsourceofeasilydigestibleproteinandcontainmanyotheressentialnutrientssuchascholine,vitaminD,andfolate.Lookforcage-freeororganicvarieties.
Cooking Tip: The best muffin liners around are made of parchment paper not onlybecausetheypopeasilyoutofmuffintins,butalsofoodpopseasilyoutoftheliners.
1teaspoonoliveoil
3largeeggs
2tablespoonsgratedcheddarcheese
¼cupdicedasparagus
Preheattheovento375°F.Grease12wellsofaminimuffintinwiththeoliveoil.
Cracktheeggsintoamediumbowlandwhisk.Whiskinthecheese.Addtheasparagusandstir.
Pourthemixtureintothemuffincupsuntileachisabouttwo-thirdsfull.
Bakefor12to14minutes.
Cuteachfrittataintosmallerpiecesbeforeserving.
STORAGE:Leftoverfrittatascanberefrigeratedinanairtightcontainerforupto2days.
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TurkeyandCheeseQuesadillasMAKES2SERVINGS
PREPTIME:5MINUTES•COOKTIME:5MINUTES
While traditional coldcutsare loadedwithnitratesandotherunhealthy fillers,organicdelimeatsareausefulshortcutforbusyparentsinsearchofaquick,kid-friendlyproteinfix. They’re also easy for little toothless ones to chew, particularlywhen cut into smallbitesasinstructedinthisrecipe.Lookfororganicturkeybreast,aswellasorganiccorntortillas,tomakesuretherearenoGMOsinyourfood.
Variation:This is a versatile, if simple, recipe that works well with various meats. Inplaceoftheturkey,tryorganicslicedhamforasweeterflavororroastbeefforarichertaste.
2slicesturkeybreastmeat
¼cupshreddedcheddarcheese
2smallcorntortillas
Layertheturkeyononeofthetortillasandsprinklewiththecheese.Placetheothertortillaoverittocover.
Inamediumsautépanorskillet,cookthequesadillaovermediumheatuntilthecheesehasmelted,about2minutesoneachside.
Allowthequesadillatocoolalittle,thencutintobite-sizepieces.
STORAGE:Leftoverquesadillacanbewrappedinplasticwrapandrefrigeratedforupto1day.
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BroccoliandCarrotPancakesMAKES8TO10SILVERDOLLAR–SIZEPANCAKES
PREPTIME:5MINUTES•COOKTIME:20MINUTES
Kids love pancakes, and these veggie-filled flapjacks are no exception.Hold the butterandmaplesyrup—thankstothecarrotsandapplesauce,thesepancakesaresweetenoughwithoutanyaddedsugar.
Variation:Nearlyanyveggiescanbeused inplaceof thebroccoliandcarrots; justbesuretosteamthemtothepointwherethey’resoftenoughtomasheasilywithafork.
¼cupbroccoliflorets
¼cupdicedpeeledcarrot
1cupwhole-wheatpastryflour
1cupwater
1tablespoonapplesauce
1teaspoonoliveoil
Fillamediumsaucepanwithabout1inchofwater,andbringtoasimmer.Placethebroccoliandcarrotinasteamerbasket,setitoverthesimmeringwater,cover,andcookuntilverytender,about15minutes.Allowtocool.
Transferthebroccoliandcarrottoamediumbowl,andmashwithafork.
Addtheflour,water,andapplesauce,andstirtocombine.
Inalargesautépanorskillet,heattheoliveoilovermediumheat.
Poursmallcirclesofthebatter(about3inchesindiameter)intothepan.Whenbubblesappearononeside,flipthepancakeswithaspatulaandcookuntilgoldenbrownonbothsides.
Cutthepancakesintosmallpiecestoserve.
STORAGE:Leftoverpancakescanberefrigeratedinanairtightcontainerforupto1day.
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SweetPotatoandBeanBallsMAKESABOUT10BALLS
PREPTIME:5MINUTES
Kids loveputtingsmall, fun-shaped items in theirmouths.Luckily, these little treatsaremuchtastierandmorenutritiousthanmostthingsyourbabywilltrytoeat!They’realsosoftandeasytochew,withatexturethat’snottoomushyandnottoochunky.Savoryandsweet,thesebeanballsaregreatontheirownorservedwithapplesauceoranotherfruitpuréefordipping.
Tip:High in fiber, protein, and antioxidants, cannellini beans have a buttery, mellowflavorandskinsthataren’tquiteastoughasothervarietiesofbeans,suchasredkidneybeans.Rinsingcannedbeansafterdrainingthemcanhelpprevent thegassysideeffectsassociatedwithlegumes.
1cupcannedcannellinibeans,drainedandrinsed
½cupsweetpotatopurée(seehere)
¼cupgroundflaxmeal
Placethebeansinamediumbowlandmashwellwithafork.
Addthesweetpotatopuréeandflaxmealtothebowlandmixwelltocombine.
Usingaspoon,scoopabout1tablespoonofthemixtureandformitintoaballwithyourhands.Repeatuntilyouhaveusedallofthemixture.
STORAGE:Leftoverbeanballscanberefrigeratedinanairtightcontainerforupto2daysorfrozenforupto3months.
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BakedPearSlicesMAKES6TO8SLICES
PREPTIME:5MINUTES•COOKTIME:15MINUTES
Bakingpearslicesnotonlybringsout thenaturalsweetnessof thefruit,butalsomakesthesliceseasiertochew.Thismethodworkswellforturningotherhardfruitsintofingerfoods,too,suchasapplesorstonefruits(peaches,nectarines,andplums)thataren’tsoftenough.Ifbakingstonefruits,however,leavetheskinsonandremovethemafterthey’recooked.
Variation:Tryaddingasprinkleofcinnamonornutmegbeforebaking.Thisisalsogreatonapples,peaches,nectarines,andplums.
1largepear,coredandpeeled
2½tablespoonswater
Preheattheovento350°F.
Cutthepearintoslicesandspreadtheminasinglelayerina9-by-11-inchglassbakingdish,leavingabout1inchbetweentheslices.
Pourthewateroverthepears.
Bakeuntilthepearsaretender,about15minutes.
Cuteachsliceintosmallerpiecesbeforeserving.
STORAGE:Leftoverslicescanberefrigeratedinanairtightcontainerforupto2days.
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AppleDateBarsMAKES6TO8SLICES
PREPTIME:5MINUTES•COOKTIME:20MINUTES
Justasdecadentandrichasoatmealcookiesbutwithouttheaddedsugarorrefinedflour,theseyummybarsarepackedwithfiberandprotein.Theymakeanexcellentbreakfastorsnackandareparticularlyportable;tossafewinaninsulatedbagandbringthemtotheplaygroundforwhenyourlittleoneneedsaquickenergyfix—andbringafewextraforyourself!
Tip:Highinfiber, iron,andpotassium,datesareassweetascandy—andjustassticky,too!Tokeepthisgooeyqualityfrommakingthemtoodifficulttochop,trycoatingapairofkitchenshearsorasharpknifewithcookingsprayoroliveoil.
Cookingspray
1½cupsquick-cookingrolledoats
¼cupwhole-wheatpastryflour
⅔cupchoppedpitteddates
1½cupsgratedapple
¼cupapplejuice
Preheattheovento400°F.Coatan8-by-8-inchglassbakingdishwithcookingspray.
Inalargebowl,combinetheoats,flour,dates,apple,andapplejuice,andstirwelltocombine.
Pressthemixtureintothebakingdishinanevenlayer.Bakeuntillightlybrowned,about20minutes.
Allowthebarstocoolslightlybeforecuttingintobite-sizepieces.
STORAGE:Leftoverbarscanberefrigeratedinanairtightcontainerforupto1weekorfrozenforupto3months.
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CottageCheeseandKiwiMAKES1SERVING,½CUP
PREPTIME:5MINUTES
Oncepopularasadietfood,cottagecheese—thefull-fatvariety—isactuallyaconvenientand deliciousway to sneak extra calcium and protein into your baby’s diet.Most littleones like the taste and texture all by itself, but combining cottage cheese with a juicy,colorfulfruitlikekiwiaddstoitsappealandnutritionalcontent.
Variation:Youcantryasmanydifferentspinsonthisvariationastherearefruitsinthesupermarket; theyallmake forquickand tasty snacksor evenbreakfasts. Soft, tropicalfruitslikepapaya,honeydew,cantaloupe,andwatermelonmixespeciallywellwithcottagecheese.
1mediumkiwi,peeled
¼cupfull-fatcottagecheese
Chopthekiwiinto½-inchcubes.
Inasmallbowl,combinethecottagecheeseandkiwi.
STORAGE:Cottagecheeseandkiwishouldbeeatenrightaway.
Strawberry-PapayaYogurtMix-InsMAKES5SERVINGS,¼CUPEACH
PREPTIME:5MINUTES
Highincalciumandprotein,yogurtcontainslive,activeculturesthatcanhelpmaintainhealthybacteriainbaby’sdigestivetract.Besuretoavoidyogurtsthatsay“heattreated”on the label, as is the case with many commercially prepared yogurts; this processdestroys the beneficial cultures. Rather than buying fruit-flavored yogurts, which oftencontainaddedsugars,makeyourownbyaddingfresh,dicedfruitorfruitpuréestofull-fatplainyogurt.
Variation:Addanydicedsoftfruittoyourbaby’syogurt.Bananas,peaches,mangos,andkiwiworkespeciallywell.
¼cupdicedstrawberries
¼cupdicedpapaya
1(6-ounce)containerfull-fatplainyogurt
Inamediumbowl,mixthestrawberries,papaya,andyogurttogether.
STORAGE:Leftoveryogurtcanbestoredintherefrigeratorinanairtightcontainerforupto2days.
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ConfettiCouscousMAKES4SERVINGS,¼CUPEACH
PREPTIME:5MINUTES•COOKTIME:10MINUTES
Oftenmistakenforagrain,couscousisactuallyatypeofpasta.Still,thesmall,grain-liketexturemakesiteasierforbabiestochewthaneventhetiniestpastashape.Choosewhole-wheatcouscouswhenyoucan;it’shigherinfiberandproteinthantheregularvariety,andbabywilllovethenutty(butnut-free!)flavor.Bothtypesofcouscouscookquickly.Eitherfresh or frozen veggies can be used in this recipe, but using frozen saves peeling andchoppingtimeandguaranteesthatthecarrotswillallbethesamesize.
1cupwater
1cupwhole-wheatcouscous
½cupfrozenmixedpeasandcarrots
2tablespoonsgratedParmesancheese(optional)
Inasmallpotwithalid,bringthewatertoaboiloverhighheat.
Removethepotfromtheheat,pourinthecouscous,andstir.
Coverthepotandletitsitfor10minutesoruntilallthewaterhasbeenabsorbed.
Whilethecouscousiscooking,fillamediumsaucepanwithabout1inchofwaterandbringtoasimmer.Placethepeasandcarrotsinasteamerbasket,setitoverthesimmeringwater,cover,andcookuntiltender,about5minutes.
Inamediumbowl,combinethecouscous,peasandcarrots,andParmesancheese,ifdesired.
STORAGE:Leftovercouscouscanberefrigeratedinanairtightcontainerforupto2days.
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TastyTurkey,SweetPotato,andBeanStew
MAKES12SERVINGS,¼CUPEACH
PREPTIME:5MINUTES•COOKINGTIME:25MINUTES
Superhighinbothproteinandfiber, thisheartystewisperfectonchilly fallandwinterevenings—thoughit’sjustasyummyinthemiddleofspringorsummer.Ifyouhavesomefresh tarragon on hand, sprinkle in about a tablespoon while the stew is simmering.Delicateandfragrant,tarragontastesabitlikefennelandgoeswellwithwhitemeatsandall kinds of vegetables. For “dessert,” try a little pure pumpkin purée spiked withcinnamonandnutmeg.
Tip:Dependingonhowmuchtextureyourbabycanhandle,thisstewcanbepuréedforasmoother consistency. While cannellini beans are soft, they do have skins that can betrickyforbabieswithnoteethtochew.Justaquickpulseintheblenderorfoodprocessorwillmakethismealeasiertomanagewhilestillretaininganicechunkyfeel.
1tablespoonoliveoil
1poundgroundturkey
1mediumsweetpotato,peeled
1cancannellinibeans,drainedandrinsed
2cupslow-sodiumchickenorvegetablebroth,orwater
Inalargestockpot,heattheoliveoilovermedium-highheat.Lineaplatewithapapertowel.
Addthegroundturkeyandsautéuntilbrowned,about5minutes.
Transfertheturkeytothepapertowel–linedplatetodrain.
Cutthesweetpotatointo½-inchcubesandaddthemtothepotinwhichyoubrownedtheturkey.Cookovermediumheatforabout5minutes.
Returntheturkeytothepotandaddthebeansandbroth.Bringtoaboiloverhighheat.
Reducetheheattomedium-lowandsimmerforabout10minutes.Allowtocoolslightlybeforeserving.
STORAGE:Leftoverstewcanberefrigeratedinanairtightcontainerforupto3daysorfrozenforupto3months.
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ButternutSquash“MacandCheese”MAKES4SERVINGS,¼CUPEACH
PREPTIME:5MINUTES•COOKTIME:10MINUTES
If your baby is allergic to cow’s-milk products or your family is vegan, this dairy-freeversion of the classic comfort food providesmore vitamin A, fiber, and folate than theoriginal.Thankstothemellowappealofthebutternutsquashandfullflavorofthewhole-wheatpasta,yourbabywon’tevenknowwhathe’smissing.Ofcourse,cheesecaneasilybe added to this recipe if you’d prefer; simply stir in about a tablespoon of gratedParmesancheeseaftertherecipe’sfinalstep.
Variation:Make this pasta a more complete meal by adding steamed peas or dicedcooked chicken breast. The peaswill bring texture, color, andnutrition to the dish; thechicken’ssavoryqualitywillcutthesweetnessofthebutternutsquashnicelywhileaddingprotein.
3cupswater
1cupwhole-wheatelbowmacaroni
½cupfrozencookedbutternutsquashpurée,thawed
Inalargepot,bringthewatertoaboiloverhighheat.
Addthepasta,reducetheheattomedium,andcookfor8to10minutes,oruntiltender.Drainthepastainacolander.
Inamediumbowl,combinethewarmpastawiththethawedsquashpurée.
STORAGE:Leftover“MacandCheese”canberefrigeratedinanairtightcontainerforupto2days.
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Tofu,Quinoa,andAvocadoBowlMAKES6SERVINGS,¼CUPEACH
PREPTIME:5MINUTES•COOKTIME:15MINUTES
This total nutrition trifecta combines three of the healthiest foods for your baby, all ofwhichhappentobeespeciallyeasytochew.Makeanextraportionforyourselfandaddatouchoflow-sodiumsoysauceortamari.Seakelpflakesalsomakeadeliciousadditionandprovideiron,calcium,andmagnesium;youcanshakeafewoftheseontoyourbaby’sbowl,too.
Variation:Cookedbrownricecanbesubstituted for thequinoa in thisdish ifyouhaveextra time on your hands or leftover rice in the refrigerator. Ricewill give this dish acreamierconsistencyandpairswellwithbothtofuandavocado.Thinkofitasvegetariansushiinabowl!
1cupwater
½cupquinoa
½cupdicedavocado
½cupdicedfirmtofu
Inapotwithalid,bringthewatertoboiloverhighheat.
Addthequinoaandcoverthepot.Reducetheheattolowandsimmerforabout15minutes,oruntilthewaterhasbeenabsorbed.Removefromtheheatandallowthequinoatocool.
Inamediumbowl,combinethecooledquinoa,avocado,andtofu,andstirgently.
STORAGE:Leftoverscanberefrigeratedinanairtightcontainerforupto2daysorfrozenforupto3months.
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MiniApple-TurkeyMeatballsMAKESABOUT20MINIMEATBALLS
PREPTIME:10MINUTES•COOKTIME:15MINUTES
Thesewonderfullysimplemeatballshideanutritioussurprise—apples!Deliciousontheirownorservedoverpasta(trythemwithButternutSquash“MacandCheese,”seehere),theseversatiletreatsarealsoyummydippedintofull-fatplainyogurtblendedwithatouchof cinnamon.Or foramore savoryexperience,adda teaspoonofdriedoregano to themeat-and-applemixture.
Tip:Trygratingtheappleitforbabieswhoprefertheirfoodtohaveasmoothertexture.Other grated fruits and veggies can easily be hidden inmeatballs, too; try pears for amellowflavorsimilartoapples,orzucchiniforamealthat’snotsosweet.
Oliveoilorcookingspray(optional)
1smallapple,coredandpeeled
1cupwhole-wheatbreadcrumbs
1½poundsgroundturkey
2largeeggs
Preheattheovento425°F.Linea9-by-13-inchbakingsheetwithparchmentpaper,orgreaseitwitholiveoilorcookingspray.
Dicetheappleandplaceitinalargebowl.Addthebreadcrumbs,turkey,andeggs,andstirtocombine—donotovermix.
Usingyourhands,rollthemixtureintotablespoonballsandplacethem1inchapartfromeachotheronthepreparedbakingsheet.Bakefor15minutes,oruntilcookedthrough.
Allowtocool.Cutintosmallerpiecesbeforeserving.
STORAGE:Leftovermeatballscanberefrigeratedinanairtightcontainerforupto2daysorfrozenforupto3months.
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LeftoverChickenandBrownRicewithSautéedKale
MAKES3SERVINGS,⅓CUPEACH
PREPTIME:5MINUTES•COOKTIME:7MINUTES
Having leftovers in the refrigerator (or freezer) pays off when it comes to this recipe,which uses several separately cooked ingredients to make one full meal. While somebabiesbetweennineandelevenmonthsmightbereadytotacklethesetexturesbeforethisdishisblended,othersmightneedasmootherconsistency.Useyourjudgmentandstartwithsmallspoonfuls.
Variation:Experimentwithothercombinationsofcookedmeats,grains,andgreens.Beef,barley,andcollardgreensmakeahearty, iron-richmeal,whileturkey,Swisschard,andquinoacombineforalighterbutstillnutrient-densedinner.
½cupcookedbrownrice
¼cupsautéedkalepurée(seehere)
½cupdicedcookedchickenbreast
Inasmallsaucepan,combinethecookedbrownriceandkalepurée.
Cookovermediumheatuntilbothingredientsarewarmedthroughandmixedwell,4to5minutes.
Addthedicedchickenandcookforabout2minutesmore.
Transferthemixturetoablenderorfoodprocessor,andblenduntilthedesiredconsistencyisreached.
STORAGE:Leftoverscanberefrigeratedinanairtightcontainerforupto2daysorfrozenforupto3months.
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EasyBlackBeanandZucchiniSoupMAKES3SERVINGS,⅓CUPEACH
PREPTIME:5MINUTES•COOKTIME:20MINUTES
AMexicanrestaurantmenufavorite,blackbeansoupishighinprotein,folate,fiber,andantioxidants—not to mention flavor! The buttery zucchini in this recipe is a perfectcomplementtothesmokyqualityofthebeans.
Variation:Fora sweeter soup, the zucchini canbe replacedwithdicedcarrots. In thiscase,however,you’llneedtosautéthecarrotsalittlelonger,8to10minutes.Ifyourbabytolerates dairy, just add a bit of sour cream, yogurt, or grated cheese at the end for aricherflavor.
1mediumzucchini
1teaspoonoliveoil
1(15-ounce)canblackbeans,drainedandrinsed
1½cupslow-sodiumvegetablebroth
Chopthezucchiniinto¼-inchchunks.
Inalargesaucepan,heattheoliveoilovermediumheat.
Sautéthezucchiniuntiltender,about5minutes.
Addthebeansandbrothtothepanandbringtoaboil.Reducetheheattolowandsimmerforabout15minutes.
Usinganimmersionblender,puréethesoupdirectlyinthepot,orworkinginbatches,transferthesouptoastandingblenderandpurée.
STORAGE:Leftoverblackbeansoupcanbestoredintherefrigeratorinanairtightcontainerforupto3daysorforupto3monthsinthefreezer.
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MiniMeatLoafMuffinsMAKESABOUT24MINIMEATLOAFMUFFINS
PREPTIME:10MINUTES•COOKTIME:15MINUTES
Makingthismeatloafinaminimuffinversionmeansitcooksinlessthanhalfthetimeofyourgrandma’sfamousloaf.Ifyourbabyhasatendencytoshovehugebitesoffoodintohismouth,quarter thesemuffinsbeforeserving.Boost thenutritionalvalueof thisdinerstaplebyaddingbeta-carotene-packedgratedcarrotstograss-fedorganicbeef.
Variation:Becauseofthetomato’sacidicandallergenicproperties,someparentsprefertowaituntiltheageofoneyeartointroduceittotheirbaby.Whenyourlittleoneisready,however,atablespoonoftomatosaucemixedintothemeatgivesthisrecipeamoreclassicmeatloafflavor,plusextralycopeneandvitaminC.
2teaspoonsoliveoil
1mediumcarrot,peeled
1poundgroundbeef
½cupwhole-wheatbreadcrumbs
1largeegg
Preheattheovento425°F.Greaseastandardminimuffintinwiththeoliveoil.
Onthelargeholesofaboxgrater,shredthecarrot.
Inalargebowl,combinethecarrot,beef,breadcrumbs,andegg,andstirwelltocombine—donotovermix.
Droptablespoonsofthemeatmixtureintothewellsofthemuffintin.
Bakeuntilthemeatloafmuffinsarebrownedandcookedthrough,about15minutes.
STORAGE:Leftovermeatloafmuffinscanberefrigeratedinanairtightcontainerforupto2daysorfrozenforupto3months.
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AlphabetandVeggiePastaMAKES8SERVINGS,¼CUPEACH
PREPTIME:5MINUTES•COOKTIME:10MINUTES
Yourbabymightbetooyoungtoread,butshe’snottooyoungtoappreciatecolorful,tinylettersandnumbers!Alphabetpastaisalsoeasytochew;mixedwiththearrayofveggiesin this recipe, it makes for a healthy, well-rounded meal that can be on the table inminutes.
Variation:Once your baby has been introduced to tomatoes—usually around her firstbirthday—you may want to try tossing the cooked pasta and veggies in ¼ cup warmmarinarasauce.Sprinkleacoupleof teaspoonsofgratedParmesancheeseon top,andyou’llhaveanItalian-styledinnerforthewholefamily!
3cupswater
1cupalphabetshapespasta
½cupdicedzucchini
½cupdicedcarrot
½cupfreshorfrozenpeas
Inalargepot,bringthewatertoaboiloverhighheat.
Addthepastaandreducetheheattomedium.Cookuntilthepastaistender,about8minutes.Drainthepastainacolander.
Whilethepastaiscooking,fillamediumsaucepanwithabout1inchofwaterandbringtoasimmer.Placethezucchini,carrot,andpeasinasteamerbasket,setitoverthesimmeringwater,cover,andcookuntiltender,8to10minutes.Allowtocool.
Placethepastaandveggiesinalargebowlandtosstocombine.
STORAGE:Leftoverpastacanberefrigeratedinanairtightcontainerforupto2days.
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CHAPTERSIXTwelvetoEighteenMonths
RealMealsandSnacks
our baby is officially a toddler now—and they don’t call them “toddlers” fornothing. Whether she’s walking, cruising, crawling, or some combination of all
three,yourlittleoneprobablyspendsmostofhertimetoddlingthesedays,whichmeansitmightbetoughtogethertosettledownformeals.Andthankstoherdevelopinglanguageskills,don’tbesurprisedifsheturnsdownyouroffersofbreakfastor lunchwithafirm“No!” Of course, she’s just as likely to ask for her favorite foods, too. Luckily, she’sgetting much better at chewing and transferring food from her high chair tray to hermouth.
ISBABYREADY?
She’salreadybeengrabbingforthespoonwhileyoutrytofeedher;nowshe’sprobablyreadyforaspoonofherveryown.True,she’llgetmorefoodonherfaceandinherhairthaninhermouthatfirst,butit’simportanttoletherpracticeherself-feedingskills.Workaroundherinitialclumsinessbystartingoutwithtwospoons:oneforherandoneforyou.Alsoconsiderinvestinginasuction-bottomedbowl,whichislesslikelytoenduptopplingoffthehighchairtray.
The“realmeals”andsnackrecipesinthischapterwillsoundverymuchlikethetypesoffoodsyou’dfindyourselfeatingthroughouttheday,frompancakestosoupstopizzas.Theonly real difference is in how small an amount goes intoyourbaby’smouth.Yourbabyalsomightbe ready for someverygrown-up tastes.As longas she’s tolerated thefoodsyou’veintroducedsofarandhasn’tshownanysignsofallergy,proceed,withyourpediatrician’sblessing.
RECOMMENDEDSERVINGSIZES
Between12and18monthsofage,yourbabywillprobablybeeatingthreesolidmealsadayplus a coupleof snacks.Servings should still be about the sizeof yourbaby’s fist,including:
1cupfruit
1cupvegetables
2cupsdairy(1cupwholemilkorfull-fatplainyogurtplus1½ounceshardcheeseor⅓cupshreddedcheese)
2ouncesprotein-richfoods(2slicesdelimeat;¼cupcookedmeatsuchasdicedchickenbreast;1egg;¼cupbeans)
3ouncesgrains(1cupcereal;¼cuppasta,rice,quinoa,orcouscous;1slicebread)
BREASTMILKORFORMULA
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Everytoddlerisdifferent,butyou’llprobablynoticeadecreaseinyourlittleone’sbreastmilkorformulaconsumptionafterhisfirstbirthday(ifyouhaven’talready).That’snottosayhewon’tstillbenefitfromthenutrientsinyourbreastmilk,ifyouchoosetocontinuenursing;theAmericanAcademyofPediatricsrecommendsbreastfeedingforat leastoneyear (“AAPReaffirmsBreastfeedingGuidelines”),while theWorldHealthOrganizationadvisesnursingfor twoyearsorevenmore.Whetheryourbabyisdrinkingbreastmilk,formula,orcow’smilk,heshouldbegetting16to24ouncesaday.
INCREASINGINDEPENDENCE
Don’tbealarmedifyourtoddlereatsahugeplateoffoodonedayandbarelyanythingthenext, or if he adores peas for aweek straight, then suddenlywants nothing to dowiththem. These inconsistencies are perfectly normal and are part of your little one’sambivalenceoverhisincreasingindependence.Ononehand,hewantstodothingsallbyhimself;ontheother,hestillwantshisparentstodoeverythingforhim.Thereareotherdevelopmental reasons for your baby’s eating habits. After a year of incredibly rapidgrowthandweightgain,toddlersbegintogainweightmoreslowly;consequently,theygothroughperiodswherethey’renotallthathungry.Herearesometipstohelpyounavigatemealtimesduringthisphase:
Allowyourtoddlerto“graze”onavarietyoffoodsbyofferingbite-sizeportionsofvariouscolorfulitemsinanicecubetrayoramuffintin.
Mosttoddlerslovedippingtheirfood.Offerhealthydipssuchasyogurt,cottagecheese,ormashedavocado(ortryEdamameHummus,WhiteBeanDip,orCheeseFondueDip)withsoftfruitsorvegetablesorpiecesofwhole-grainbread,pita,orricecakes.
Playwithpresentationbyofferingfoodsinfunandunexpectedways,likeusingcolorfulplatesormeasuringcups.
Experimentwithsmoothies.Fortrulyon-the-gotoddlers,occasionallyamealinasippycupistheonlywaytosneakalittlenutritionintohisday.Nearlyanyfruitorveggiecanbeblendedintoanappetizingshake(seerecipeshere).
NEWFOODSTOINTRODUCE
At12months:
Citrusfruits
Cow’smilk
Honey
Nuts/nutbutters(ifnofamilyhistoryofallergy)
Spinach
Tomatoes
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Whole-WheatBananaPancakesMAKES8TO10PANCAKES
PREPTIME:5MINUTES•COOKTIME:10MINUTES
Perfectforaweekendbreakfast,thesepancakescanbeservedtotheentirefamily.Highinfiber,protein,andpotassium,thisdishgoeswellwithscrambledeggsandbacon,butit’salsoacompletemealallbyitself.
Tip:Ifyourskilletorpanisn’tnonstick,addalittleoilorbuttertothepanbeforemakingthepancakes.
½cupwhole-wheatpastryflour
2teaspoonsbakingsoda
½teaspoonsalt
2largeripebananas,peeled
1cupwholemilkorwater
1tablespoonoliveoil
1largeegg
Inalargebowl,combinetheflour,bakingsoda,andsalt.
Inasmallbowl,mashthebananas;thenstirinthemilk,oil,andegg.
Addthebananamixturetothebowlwiththeflourmixtureandstiruntiljustblended.
Heatalargenonsticksautépanorskilletovermediumheat.
Pour¼-cupportionsofthepancakemixtureintothepan,makingafewpancakesatatime.Whenbubblesappearononeside,flipthepancakesoverwithaspatula.Cookuntilgoldenbrownonbothsides.
Cutthepancakesintosmallerpiecesandserve.
STORAGE:Leftoverpancakescanberefrigeratedinanairtightcontainerforupto1dayorplacedbetweensheetsofparchmentpaperandfrozeninafreezerbagforupto3months.
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BreakfastCouscousMAKES4SERVINGS,½CUPEACH
PREPTIME:5MINUTES•COOKTIME:5MINUTES
Oatmeal and grits aren’t the only warm cereals to eat right after waking up. Rise andshinewiththissoothingcouscousbreakfast,whichtakesjustafewminuteslongertomakethaninstantoatmealandprovidesfiberandiron,courtesyofthedriedapricots.Choppeddriedapricotsarealsoafavoritetastyfingerfoodservedontheirown.
Variation:Tomakethisnaturallysweetbreakfasttreatglutenfree,protein-packedquinoacaneasilystandinforthecouscous.
2cupswater
1cupwholemilk,orsoyoralmondmilk
1cupwhole-wheatcouscous
½cupchoppeddriedapricots
½teaspoongroundcinnamon
Inamediumsaucepan,combinethewaterandmilkandbringtoaboilovermediumheat.
Stirinthecouscous,apricots,andcinnamon.Cover,removefromtheheat,andletstandfor5minutes.
STORAGE:Leftovercouscouscanberefrigeratedinanairtightcontainerforupto1day.
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TofuScrambleMAKES8SERVINGS,¼CUPEACH
PREPTIME:5MINUTES•COOKTIME:10MINUTES
This vegan version of scrambled eggs is higher in calciumand fiber than the original,thanks to themain ingredient, tofu.Meanwhile, thespinachandtomatoesaddlycopene,vitaminC, and somemuch-needed color. You can toss nearly any steamed veggies youhappen tohaveonhand into thismix;vegetablepuréescanalsobestirred inwhen thetofuisadded.
Tip:Makesurethatyourtofuiswelldrainedbeforecookingtopreventthescramblefromgettingtoowatery.Onewaytodothisisbypressingthetofu:Placetheblockoftofuinasmallbowl.Layertwopapertowelsontopofthetofu,thenputaheavyplateorbowloverthepapertowels.Letthetofusitforabout15minutes,thendrainanyliquidfromthebowl,crumblethetofu,andproceedwiththerecipe.
1tablespoonoliveoil
½cupdicedtomato
1cupchoppedspinach
1packagefirmorextra-firmtofu,drainedandcrumbled
Inalargeskillet,heattheoliveoilovermedium-highheat.Addthetomatoesandcookfor2to3minutes.
Reducetheheattomedium-lowandaddthespinachandcrumbledtofu.
Coverandcookfor5to7minutes,oruntiltheliquidhasmostlyevaporated.
STORAGE:Leftovertofuscramblecanberefrigeratedinanairtightcontainerforupto1day.
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QuickRedLentilSoupMAKES9SERVINGS,½CUPEACH
PREPTIME:5MINUTES•COOKTIME:18MINUTES
High in fiber,protein,andBvitamins, red lentilscookmorequickly thanmostvarietiesandare thought tobemore easilydigested, too.This recipe is asadult-friendlyas it ispleasing to toddler palates, andmakes a large batch so the entire family can dig in atdinnertime.Italsofreezeswell,soleftoverswon’tgotowaste.
Variation: For added vitamins and minerals, try adding a few cups of washed babyspinachleavestothesoupasafinalstep;juststirtheminduringthefinal2minutesofcooking. If you do add the spinach, you may need to lightly purée the soup with animmersion blender so your little one doesn’t choke on the stems. Even if you don’t usespinach,blendingthesoupwillgiveitacreamierconsistency—butit’snotnecessary.
1tablespoonoliveoil
4mediumcarrots,peeledanddiced
1smallonion,diced
1(14½-ounce)candicedtomatoes
1½cupslow-sodiumvegetablebroth
1cupdriedredlentils
2cupswater
Inamediumsaucepan,heattheoliveoilovermediumheat.Addthecarrotsandonion,andcookuntillightlybrownedandsoft,about8minutes.
Addthetomatoes,broth,lentils,andwater.Coverandraisetheheattohigh.Bringtoaboil.
Reducetheheattolowandsimmer,covered,for8to10minutes,untilthelentilsaretender.
STORAGE:Leftoversoupcanberefrigeratedinanairtightcontainerforupto3daysorfrozenforupto3months.
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SimpleButternutSquashSoupMAKES6SERVINGS,½CUPEACH
PREPTIME:5MINUTES•COOKTIME:7MINUTES
Mostbutternutsquashsoupstakeatleastanhourtoprepare,butthisbrightorangemealinabowltakesmereminutestogetonthetable,thankstotheuseoffrozenpurée.Whilethe recipe calls for the use of half-and-half, you can easily make it dairy-free bysubstitutingunsweetenedsoy,rice,oralmondmilk.
Tip:An immersion blender is a great tool for puréeing soup because you can place itdirectly in the cooking pot,whichmeans no tricky transfer of hot liquids from stove toblenderorfoodprocessor.Ifyoudon’thaveanimmersionblender,besuretoletthesoupcoolslightlybeforepouringitintoyourblender,andtryblendinginsmallbatchessoyoudon’tendupsplashingyourselfwithscaldingsoup!
1tablespoonoliveoil
1smallonion,diced
1tablespoonall-purposeflour
½cuphalf-and-half
1½cupslow-sodiumvegetablebroth
1(12-ounce)packagefrozencooked
butternutsquashpurée,thawed
Inalargesaucepan,heattheoliveoilovermediumheat.Addtheonionandflour,andcook,stirringoccasionally,for3minutes.
Stirinthehalf-and-halfandbroth,andcookfor2minutesmore.
Addthethawedsquashandcookforabout2minutes.
Puréethesoupdirectlyinthepotusinganimmersionblender,orworkinginbatches,transferthesouptoablenderorfoodprocessorandpurée.
STORAGE:Leftoversoupcanberefrigeratedinanairtightcontainerforupto3days.
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MacandCheeseSoupMAKES6SERVINGS,½CUPEACH
PREPTIME:5MINUTES•COOKTIME:15MINUTES
Youcan’tbeatmacaroniandcheeseforsheerkid-friendliness,butyoucantrytomakethisfavoritedishabitmorenutritious—byturningitintosoup,forexample!Thismeal-in-a-bowlfeaturesfiber,vitamins,andmineralsintheformofacolorfularrayofveggies,andthesmallpastashellsareperfectlybite-size.Ifyourlittleonelikestodip,tryservingthiswithasideofwhole-grainbread.
Variation:Try thesameamountof frozenpeas,greenbeans,carrots,andcorn(usuallysoldasamixture)inplaceof thebroccoli,cauliflower,andcarrots,oradd½cupdicedcookedchickenbreastattheendforextraprotein.
1(32-ounce)containerlow-sodiumchickenbroth
6ouncessmallpastashells
1(16-ounce)bagfrozenmixedbroccoli,cauliflower,andcarrots
1½cupswholemilk
1tablespoonall-purposeflour
1½cupsshreddedcheddarcheese
Inalargesaucepan,bringthebrothtoaboiloverhighheat.Addthepastaandreturntoaboil.Reducetheheatandsimmer,uncovered,for5minutes.
Addthebroccoli,cauliflower,andcarrots.Cookuntilthepastaandvegetablesaretender,about5minutesmore.
Stirinthemilkandflour.Cook,stirring,untilthickenedandbubbly,about2minutes.
Graduallyaddthecheese,stirringuntilthecheesemelts.
STORAGE:Leftoversoupcanberefrigeratedinanairtightcontainerforupto2daysorfrozenforupto3months.
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MozzarellaPoppersMAKES12POPPERS
PREPTIME:10MINUTES•COOKTIME:5MINUTES
Amuchhealthierversionoffast-foodmozzarellasticks,thesepoppersarebaked,notfried.Pankobreadcrumbs,whicharemadefromcrustlessbread,arealsolighterandcrispierthanthetraditionalkindandtendtoabsorblessgrease(trythemasacoatingforchickennuggets).Servethesepopperswithasideofmarinarasaucefordipping,ifdesired.
Variation: If you’re aiming for a more traditional “mozzarella stick” taste, look forItalian-seasonedpankobreadcrumbs.Ormakeyourownbyadding¼teaspooneachofdriedoregano,driedthyme,anddriedparsleytoyourbreadcrumbs.
Cookingspray
1largeegg
⅓cuppankobreadcrumbs
3(1-ounce)mozzarellacheesesticks(stringcheese)
Preheattheovento425°F.Linea9-by-13-inchbakingsheetwithaluminumfoil.Coatthefoilwithcookingspray.
Breaktheeggintoasmallbowlandbeatwell.Placethepankoinaseparateshallowbowl.
Cutthemozzarellasticksinto1-inchpieces.Diponepieceatatimeintothebeatenegg,thendredgeinthepanko.Placethebreadedcheesepiecesonthebakingsheet,settingthemabout1inchapart.
Bakeforabout3minutes,oruntilthecheeseissoft.
STORAGE:Leftoverbitescanberefrigeratedinanairtightcontainerforupto2days.
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Quinoa-VeggieFrittersMAKES10FRITTERS
PREPTIME:15MINUTES•COOKTIME:22TO25MINUTES
Colorful, tasty,andsurprisingly simple toprepare, these festive little frittersaresure tocatchyourbusytoddler’seye.Cutthemupintosmallerpiecesandpresentthemalongsidediced strawberries and kiwi for a real rainbow of amealwith an intriguing variety oftexturesandflavors.Servetheminamuffintinforafunpresentation!
Variation: Try replacing the zucchini with the same amount of diced broccoli orcauliflowerflorets.Thesewillgivethefrittersachewiertextureandsharperflavor.Keepinmind,however,thatyou’llhavetosautéthebroccoliorcauliflowerfor3to4minuteslongerthanthezucchini.
1tablespoonoliveoil
⅔cupdicedzucchini
½cupdicedyellowonion
½cupgratedcarrot
¼cupfreshorfrozenpeas
1largeegg
1cupgratedcheddarorMontereyJackcheese
1cupcookedquinoa(seehere)
Preheattheovento375°F.Linea9-by-13-inchbakingsheetwithparchmentpaper.
Inamediumsautépanorskillet,heattheoliveoilovermediumheat.
Addthezucchini,onion,andcarrottothepan,andsautéforabout5minutes.
Addthepeasandcookfor2to5minutesmore.Allowtocool.
Inalargebowl,whisktheeggandcheesetogether.Stirinthezucchini,onion,carrot,peas,andquinoa.
Usingabout¼cupofthemixtureatatime,formpattieswithyourhandsandplacethemonthepreparedbakingsheet.
Bakefor10minutesononeside,thenflipandbakefor5minutesmore.
STORAGE:Leftoverfritterscanberefrigeratedinanairtightcontainerforupto3daysorfrozenforupto3months.
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CreamyPolentawithTomatoSauceMAKES4SERVINGS,½CUPEACH
PREPTIME:5MINUTES•COOKTIME:10MINUTES
Adaptableandeasytomake,softpolentahasatexturesimilartoCreamofWheatorgrits.Polentacanalsobebaked—andevencutintoshapes!—andworkswellinsavoryrecipes,likethisItalian-stylefavorite,aswellassweetdishes.Usecannedorjarredtomatosaucetosavetime,oruseyourownhomemadeversion,ifyouhavesomehandy.Toddlersandgrown-upsalikewillaskforseconds!
Variation:Pumpupthenutritionalvalueofyourtomatosaucebyaddingatablespoonofvegetablepuréeofyourchoice.Spinach,kale,andSwisschardaregoodchoices,astheacidityofthetomatosaucecutsthesomewhatbittertasteoftheleafygreens.
4cupswater
1cupquick-cookingpolenta
2tablespoonsunsaltedbutter
½cupcreamcheese
¼cupgratedParmesancheese
2tablespoonspreparedtomatosauce
Inamediumsaucepan,bringthewatertoaboilovermediumheat.
Slowlywhiskinthepolenta,stirringcontinuouslyforabout2to3minutesoruntilitstartstothicken.Reducetheheattomaintainasimmer.
Whiskinthebutter,creamcheese,andParmesan,andcontinuetostiruntilthemixturehasthickened,3to5minutesmore.
Stirinthetomatosauceandcookuntilthesauceiswarmedthrough,1to2minutesmore.
STORAGE:Leftoverpolentacanberefrigeratedinanairtightcontainerforupto2days.
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Mexican“Pizza”MAKES2SERVINGS
PREPTIME:5MINUTES•COOKTIME:5MINUTES
Pizzadoesn’thave tobe the standard takeoutvariety.ThisMexican-inspiredadaptationdoesn’t even require sauce or dough, opting instead for beans and cheese on awhole-graintortilla.Withacoupleofeasysubstitutions—corntortillasforflour,andavocadoforcheese—you’llhaveagluten-free,dairy-freemeal that’s justasdelicious.High in fiber,protein,andcalcium,thisno-fusspizzacouldbecomeastapleinyourhouse.
Tip: Insteadofaknife, tryusingapizzacutter toslice thepizza.Pizzacuttersarealsogreat forcuttingpancakesandquesadillas.Justbesure tokeep thesesharputensils farawayfromcuriouslittlefingers!
½cupcannedvegetarianrefriedbeans
1largewhole-graintortilla
½cupshreddedcheddarorMontereyJackcheese
Preheattheovento375°F.Linea9-by-13-inchbakingsheetwithparchmentpaperoraluminumfoil.
Spreadtherefriedbeansonthetortilla.
Sprinklethecheeseoverthebeans.
Placethetortillaonthepreparedbakingsheet.Bakeforabout5minutesoruntilthecheesehasmelted.
Cutthepizzaintobite-sizepiecesbeforeserving.
STORAGE:Leftoverpizzacanberefrigeratedinanairtightcontainerforupto1day.
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MiniSpinachPizzasMAKES4MINIPIZZAS
PREPTIME:10MINUTES•COOKTIME:6MINUTES
The combination of ricotta cheese and spinach on these pizzas packs a double dose ofcalcium,while thewhole-wheat pita providesmore fiber than regular pizza crust—andrequires virtually no preparation! Freshmozzarella balls, sometimes called bocconcini,alsomakeanexcellenttoddlerfingerfoodontheirownwhenchoppedinhalf.
Variation:Thepitasinthisrecipecanbereplacedwithsplitwhole-grainEnglishmuffins.SinceEnglishmuffins are thicker and chewier, youmightwant to try cutting them intosmallsquaresbeforeserving.AddingatablespoonofmarinarasaucebeforebroilingwillgiveextraflavorandhelpsoftentheEnglishmuffins.
4mini(3-inch)whole-wheatpitas,split
½cupfull-fatricottacheese
½teaspoondriedoregano
1(10-ounce)packagefrozenspinach,
thawedandsqueezedtoremoveexcessmoisture
½pintfreshmozzarellaballs(about20balls),halved
Heatthebroiler,withtheracksetabout4inchesfromtheheatsource.Linea9-by-13-inchbakingsheetwithaluminumfoil.
Arrangethepitahalvesonthebakingsheetwiththecutsideup.
Inasmallbowl,combinethericottacheeseandoregano.
Spreadthericottaandoreganomixtureonthepitahalves,andtopevenlywiththespinachandmozzarella.
Broiluntilthecheesehasmeltedandisstartingtobrown,4to6minutes.
STORAGE:Thesepizzasshouldbeeatenimmediately.
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SpinachPestoPastaMAKES4SERVINGS,½CUPEACH
PREPTIME:5MINUTES•COOKTIME:10MINUTES
High in calcium, vitamin A, iron, and selenium, spinach deserves its reputation as asuperfood,andthispestopacksplentyof it. Italsoskipsthetraditionaladditionofpinenuts, since some toddlers might not yet be ready to try nuts (pine nuts are a commonallergen). Thanks to the basil and cheese, this pesto is flavorful enough that youwon’tmissthem.
Variation: If you do choose to add nuts to this recipe, try ½ cup toasted pine nuts(actually the edible seeds of pines) or raw walnuts. Both seeds and nuts are high inmineralsandhealthyfatsandwilladdarich,complexflavortothepesto.Ifyouhaveafamilyhistoryofallergies,consultyourpediatricianbefore introducingnutsor seeds toyourtoddler’sdiet.
3cupswater
1cupsmall-shapewhole-wheatpasta(suchasditaliniorelbowmacaroni)
2cupsbabyspinach
1cupchoppedfreshbasil
½tablespoonfreshlysqueezedlemonjuice
2tablespoonsgratedParmesancheese
¼cupoliveoil
Inamediumpot,bringthewatertoaboiloverhighheat.
Addthepastaandreducetheheattomedium.Cookuntilthepastaistender,5to8minutes.Drainthepastainacolander.
Inablenderorfoodprocessor,combinethespinach,basil,lemonjuice,Parmesan,andoliveoil,andpuréeuntilsmooth.
Inalargebowl,combinethepastaandpesto.
STORAGE:Leftoverpastacanberefrigeratedinanairtightcontainerforupto2daysorfrozenforupto3months.
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SpeedyPastaPrimaveraMAKES8SERVINGS,¼CUPEACH
PREPTIME:5MINUTES•COOKTIME:10MINUTES
Whenyouthinkofpastaprimavera,chancesareyouimaginenoodlesaccompaniedbyjusta few julienned veggies drowning in a rich cream sauce. This recipe is heavier on theveggies thanmost and lighter on the cream; in fact, there’s no cream involved—just asmallamountofbutterandParmesancheeseforflavor.Plus,it’sreadyinminutes!
Variation:Forawheat-freeversionofthisdish,trysubstitutingbrownricepasta.Brownrice pasta is available inmost of the same shapes as regular pasta and has a slightlyfirmer,chewiertexture.Italsotakesslightlylongertocook,onaverage12to15minutes.
3cupswater
1cupwhole-wheatfusilli
1tablespoonoliveoil
½cupshreddedzucchini
½cupshreddedcarrot
½cupchoppedasparagus
1tablespoonunsaltedbutter
2tablespoonsgratedParmesancheese
Inalargepot,bringthewatertoaboiloverhighheat.Addthepastaandreducetheheattomedium.Cookuntilthepastaistender,about10minutes.Drainthepastainacolander,reserving¼cupofthecookingwater.
Whilethepastaiscooking,inamediumsautépanorskillet,heattheoliveoilovermedium-highheat.Addthezucchini,carrot,andasparagus,andsautéuntilsoft,about8minutes.
Transferthevegetablestoalargebowl.Combinethepasta,reservedpastacookingwater,zucchini,carrot,asparagus,butter,andParmesan,andtoss.
STORAGE:Leftoverpastacanberefrigeratedinanairtightcontainerforupto2days.
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GnocchiBologneseMAKES8SERVINGS,½CUPEACH
PREPTIME:10MINUTES•COOKTIME:25MINUTES
Italian for “dumplings,” gnocchi are usually made with potatoes and cook faster thanmostpastas.They’resoft,chewy,andfuntoeat,anddoafinejobofholdingtheheartymeatsauce in thisrecipe.Abonus to this tastyBolognese:Thegratedcarrotmakes thesaucebothsweeterandmorenutritious,providingextrafiberandbeta-carotene.
Variation:Depending on the tolerance level of your toddler’s taste buds and digestivesystem,youmightwant to livenup thisBolognesewitha littleonionandgarlic.Add⅓cupdicedyellowonionand1choppedgarlicclovetothebeefalongwiththecarrots.
1tablespoonoliveoil
1½poundsgroundbeef
1cupgratedcarrot
1(14-ounce)cantomatopurée
½poundfreshorfrozengnocchi,cookedaccordingtothepackagedirectionsanddrained
2tablespoonsgratedParmesancheese
Inalargesaucepan,heattheoliveoilovermedium-highheat.Addthebeefandcook,breakingitupwithaspoon,untilitbeginstobrown,about4minutes.
Addthecarrotandcookuntilthemeatisfullybrownedandthecarrotissoft,about5minutes.
Addthetomatopuréeandbringtoasimmer.Reducetheheattomedium.
Cook,stirringoccasionally,untiltheliquidhasreduced,about15minutes.
ServeoverthecookedgnocchiandtopwithParmesancheese.
STORAGE:Leftovergnocchicanberefrigeratedinanairtightcontainerforupto2days.
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BakedMiniRiceBallsMAKES20RICEBALLS
PREPTIME:10MINUTES•COOKTIME:10TO16MINUTES
An Italiandelicacybelovedbyadultsandchildrenalike, theseballsare typicallydeep-friedbutcanbebaked.Thisversion isalsomorenutritious than theoriginalbecause itusesbrownriceinplaceofthetraditionalArborioandfeaturesspinach.Choptheseballsinhalfforyoungtoddlers,orservewholeforolderchildrenwithmoreteeth.
Variation:Thesericeballsweremadefordipping!Marinarasauceisatraditional,tastychoice,butSpinachPesto(seehere) is justasdeliciousanddoubles the leafygreens inthisrecipe.Orsimplyservewithasideofveggiepurée.
¼cupwhole-wheatpastryflour
2largeeggs,beaten
½cupbreadcrumbs
1cupcookedbrownrice
⅓cupshreddedmozzarellacheese
¼cupchoppedspinach
Preheattheovento375°F.Linea9-by-13-inchbakingsheetwithparchmentpaper.
Placetheflour,beateneggs,andbreadcrumbsinthreeseparatesmallbowls.
Inamediumbowl,combinetherice,cheese,andspinach.
Scoopupabout1tablespoonofthemixtureandrollitintoaballusingyourhands.Rolltheballintheflour,thendipitintheegg,andthenrollitinthebreadcrumbs.Placetheballonthepreparedbakingsheet.Repeatwiththeremainingricemixture.
Bakefor5to8minutes;turnoverandbakefor5to8minutesmore.
STORAGE:Leftoverballscanberefrigeratedinanairtightcontainerforupto3daysorfrozenforupto3months.
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ChickenFriedRiceMAKES4SERVINGS,¼CUPEACH
PREPTIME:5MINUTES•COOKTIME:15MINUTES
Fresher andmore nutritious than theChinese takeout version, this healthy fried rice iseven quicker to get on the table than delivery, thanks to the use of precooked rice andchicken.Whilethesoysauceortamarigivesthisdishanauthenticflavor,feelfreetoleaveit out if you’re concernedabout sodium intake. If your toddler enjoys eatinggarlic, tryaddingafinelychoppedcloveofgarlicwhilesautéingtheveggies.
Variation: If you’re going for a more traditional fried rice with a chewier texture,substitutepeas for thezucchini.Orforameat-freeversionof thisdish,skip thechickenandusebothzucchiniandpeas(andanyotherveggiesyoulike).
½tablespoonoliveoil
1smallzucchini,diced
1mediumcarrot,shredded
1largeegg,beaten
1cupcookedbrownrice
½cupfinelychoppedcookedchickenbreast
1tablespoonlow-sodiumsoysauceortamari(optional)
Inmediumskillet,heattheoliveoilovermedium-highheat.
Addthezucchiniandcarrot,andsautéuntilsoft,about8minutes.
Pourthebeateneggoverthevegetables,stirringwhiletheycook.
Addthericeandchicken,andstir,mixingalltheingredientstogether.
Addthesoysauce,ifdesired,andstiragain.
STORAGE:Leftoverricecanberefrigeratedinanairtightcontainerforupto3days.
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HamandCheesePocketsMAKES9POCKETS
PREPTIME:10MINUTES•COOKTIME:15MINUTES
Little ones love anything in “pocket” or turnover form, particularly the winningcombination of ham and cheese. A lunchbox staple for decades, this recipe makes thecombinationmorescrumptiousbymeltingthecheeseinapizzacrust,andmorenutritiousbyaddingbroccoli florets. Ifyourbudgetallowsyoutopurchaseorganicham,somuchthebetter.Besuretomakeextrasfortherestofthefamily!
Variation:Onceyougetthehangofmakingpocketswithpizzadough,youcanvarythefillingsaccordingtoyourpreferenceorwhateveryouhaveintherefrigeratoratthetime.TrydicedchickenwithMontereyJackcheese,peas,andcarrots,orsliceupmeatballsandcombinewithmozzarellacheeseandmarinarasauce.Thepossibilitiesareendless!
Cookingspray
¾cupbroccoliflorets
1cupdiceddeliham
¾cupshreddedcheddarcheese
1teaspoondriedparsley
3tablespoonsall-purposeflour
1(12-to14-ounce)packagerefrigeratedwhole-wheatpizzadough
2tablespoonswholemilk
Preheattheovento400°F.Linea9-by-13-inchbakingsheetwithaluminumfoil.Coatthefoilwithcookingspray.
Inamediumbowl,combinethebroccoli,ham,cheese,andparsley.
Dustalargecuttingboardwiththeflour.Unrollthepizzadoughandplaceitontheboard.Usearollingpintorollitintoa12-inchsquare.Cutitinto9squares.
Spoon¼cupofthefillingontoeachsquare.
Usingyourfingers,moistentheedgesofthedoughwithwater,thenfoldthedoughover,formingatriangle,toenclosethefilling.Sealtheedgeswithafork,andprickafewholesinthetopofeachpocket.
Placethepocketsonthepreparedbakingsheet,andbrusheachwithalittlemilk.
Bakefor13to15minutes,untilgoldenbrown.
STORAGE:Leftoverpocketscanberefrigeratedinanairtightcontainerforupto2daysorfrozenforupto3months.
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FishFingersMAKES8FINGERS
PREPTIME:5MINUTES•COOKTIME:15MINUTES
Whitefishlikethesoleusedinthisrecipearemildinflavorandflakyintextureandmakeanappealingfirsttasteofthesea.Thiseasilydigestibleproteinsourceishighinomega-3fattyacidsandvitaminsDandB2.
Tip:Savehalfofthemayonnaisemixtureforyourlittleonetouseasadippingsauce;trymixingitwithasqueezeoffreshlemonjuice.
¼cupmayonnaise
1teaspoondriedparsley
¼teaspoonsalt
1cupbreadcrumbs
4freshsolefillets,cutinto½-inch-thickstrips
Cookingspray
Preheattheovento425°F.Linea9-by-13-inchbakingsheetwithparchmentpaper.
Inamediumbowl,stirtogetherthemayonnaise,parsley,andsalt.
Placethebreadcrumbsinashallowdish.
Gentlyrollthefishfingersinthemayonnaisemixtureandthenrolltheminthebreadcrumbstocoat.
Placethecoatedfishonthepreparedbakingsheetandlightlyspraythemwithcookingspray.
Bakefor12to15minutes,oruntilthefishisflakyontheinsideandgoldenbrownontheoutside.
STORAGE:Leftoverfingerscanberefrigeratedinanairtightcontainerforupto2days.
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Taco“Salad”MAKES8SERVINGS,¼CUPEACH
PREPTIME:5MINUTES•COOKTIME:10MINUTES
No deep-fried tortilla bowl is needed for this easy-to-prepare Mexican meal. If yourtoddlerhasatasteforspices,tryadding½teaspoonchilipowdertothisrecipewhenyoumixthebeefandbeans;ifnot,themixtureiszestyenoughonitsownduetoabitoflimejuice.Adultsandolderkidswilllikethisservedoverabedofshreddedlettuce.
Variation:Try toppingthiswithshreddedMontereyJackorcheddarcheese.Cannedorfrozen corn kernelsmake a colorful addition, too, if you’ve introduced your toddler tocornwithnoproblems.
¾cupleangroundbeef
1(15-ounce)canpintobeans,rinsedanddrained
½cupchoppedavocado
½cupdicedfreshtomato
1tablespoonfreshlysqueezedlimejuice
Inalargeskillet,brownthebeefovermedium-highheat,breakingitintosmallpieceswithaspoonandstirringcontinuouslyasitcooks,untilcookedthrough.Drainthebeefwellandreturnittothepan.
Mixinthebeansandcookfor1minutemore.
Transferthemeatandbeanmixturetoalargebowl.Stirintheavocadoandtomato.Topwiththelimejuice.
STORAGE:Leftoversaladcanberefrigeratedinanairtightcontainerforupto1day.
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BeefandBroccoliPREPTIME:5MINUTES•COOKTIME:13MINUTES
AnotherhealthyupdateofaChinesetakeoutclassic,thisquicklycookedmealhasalltheiron, fiber,and flavorof theoriginalwithout theaddedsodiumandpreservatives.Plus,makingthisathomemeansyoucanchoosegrass-fedororganicbeefinsteadofthetypical“mysterymeat”sooftensoldat fast-foodchains.Thisdishwillwinovereven themostreluctantbroccolieater!Serveoverrice,ifdesired,orwithasideofnoodles.
Tip:Thebeeffiletwillcookmorequickly(andbeeasiertochew)ifit’sbeentenderized.Askyourbutchertodotheworkforyou,ortenderizeityourselfathomebyplacingthebeef between two slices of wax paper and pounding it with a meat mallet for about 2minutes.
1tablespoonoliveoil
¾poundfiletofbeef,cutintobite-sizepieces
1cupbroccoliflorets
½cupwater
1tablespoonlowsodiumsoysauce(optional)
1teaspoonsesameoil
Inalargeskillet,heattheoliveoilovermediumheat.Addthebeefandcook,stirringoccasionally,untilbrowned,about4minutes.Transfertoaplateusingaslottedspoon.
Addthebroccoliandthewatertothepan,andcookuntilthebroccoliistenderandtheliquidhasevaporated,5to8minutes.
Returnthebeefandanycollectedjuicestothepan,andcook,stirring,untilthebeefiswarmedthrough,about1minute.
Removefromtheheat.Addthesoysauce,ifdesired,andthesesameoil.
STORAGE:Leftoverbeefandbroccolicanberefrigeratedinanairtightcontainerforupto2days.
GoodGreensSmoothieMAKES2SERVINGS
PREPTIME:10MINUTES
Refreshing and sweet, this superfood smoothie lets kids drink their vegetables. Freshspinachisagoodchoicewhenitcomestoblendingveggiesinsmoothieform,asitpuréesmuchmoresmoothlythanotherleafygreens.Usingfrozenratherthanfreshberrieswillgivethissmoothiemoreofamilkshakeconsistency.
Variation:Somekidsdon’tlikeberriesinsmoothiesbecauseoftheseeds.Ifthat’sthecasewithyourlittleone,trysubstitutingthesameamountofpapayaorbanana,bothofwhichmakeforsuper-smoothdrinks.
½cupbabyspinach
½cupfreshorfrozenmixedberries
½cupfull-fatplainyogurt
1cupwholemilk(soyoralmondmilkcanbesubstituted)
Inablenderorfoodprocessor,combinethespinach,berries,yogurt,andmilk,andpuréeuntilsmooth.
STORAGE:Smoothiesshouldbeconsumedimmediately.
Strawberry-BananaSurpriseSmoothieMAKES2SERVINGS
PREPTIME:10MINUTES
The“surprise”inthisyummydrinkisalittleaddedproteinintheformofyourfavoritenutorseedbutter.ThinkofthisasafrostyversionofaPB&Jthatyoucandrinkthroughastraw.Yourtoddlerwillslurpitupinnotime.
Variation:Freshbananasandstrawberriescanbesubstitutedforfrozen;ifyoumakethisswitch,addafewicecubestotheblender.Thisisagoodruleofthumbforsmoothiesingeneral:Whenusing fresh fruit insteadof frozen, theadditionof ice cubeswillmake itmorelikeamilkshake.
½cupfrozenbananaslices
½cupfrozenstrawberries
1tablespoonpeanut,almond,cashew,orsunflowerseedbutter
½cupfull-fatplainyogurt
1cupwholemilk(soyoralmondmilkcanbesubstituted)
Inablenderorfoodprocessor,combinethebanana,strawberries,peanutbutter,yogurt,andmilk,andpuréeuntilsmooth.
STORAGE:Smoothiesshouldbeconsumedimmediately.
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AlmondButterCerealBallsMAKESABOUT12BALLS
PREPTIME:5MINUTES•COOKTIME:1TO2MINUTESPLUS15MINUTESREFRIGERATIONTIME
Betterthanabatchofoatmealcookies,thesesweetcerealballsarefilledwithwholesomeingredients. Almond butter, for example, is high in calcium, protein, magnesium, andvitaminE;rolledoatsaddfiber.Thebrownricecerealimpartsasatisfyingcrunch.
⅓cupagavenectarorhoney(forbabiesover12monthsonly)
¼cupalmondbutter
2tablespoonsunsaltedbutter
1cupcrispybrownricecereal
1cupold-fashionedrolledoats
¼cupraisins
Linea9-by-13-inchbakingsheetwithparchmentpaper.
Inasmallsaucepan,combinetheagavenectar,almondbutter,andbutterandcookovermediumheat,stirringoccasionally,for1to2minutes.
Removethepanfromtheheatandstirinthecereal,oats,andraisins.
Dropthemixturebytablespoonsontothebakingsheet.
Refrigeratefor15minutesbeforeserving.
STORAGE:Leftovercerealballscanberefrigeratedinanairtightcontainerforupto1week.
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SunflowerSeedButterandBananaPinwheels
MAKESABOUT8PINWHEELS
PREPTIME:10MINUTES
Lessallergenicthannutbutters,sunflowerseedbutterboaststhesamecreamytextureaspeanut butter and provides vitamin E, protein, magnesium, and selenium. Use it as areplacement in the classic PB&J (now off-limits in many school cafeterias andclassrooms),cookies,oranywhereelseyoumightusepeanutbutter,likethesepinwheels.
Variation:Ifyourtoddlerdoesn’thavenutallergies,almondbutterorcashewbuttercanbe substituted for the sunflower seed butter. Almond butter is slightly creamier thancashewbutter,butthelatterisgenerallysweeter.Bothwillmakeyouwonderwhyyou’vebeeninapeanutbutterrutforsolong!
1tablespoonsunflowerseedbutter
1smallwhole-wheattortilla
⅛cupbananaslices
Spreadthesunflowerseedbutteroverthetortilla.
Placethebananaslicesoverthesunflowerseedbutter,leavingtheedgesononesideuncovered.
Startingonthebanana-coveredside,rollupthetortillaintoatightcylinder.Cutcrosswiseintopinwheels.
STORAGE:Leftoverpinwheelscanberefrigeratedinanairtightcontainerforupto1day.
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ZucchiniMiniMuffinsMAKESABOUT24MINIMUFFINS
PREPTIME:5MINUTES•COOKTIME:15MINUTES
Anaturalsweetenerderivedfromtheagaveplant,agavenectarwon’tcauseabloodsugarspikethewaymostsweetsdo.Ifyou’dprefernottousesweetener,replaceagavenectarwiththesameamountofbananaorapplepurée.
Variation:Trysubstitutingthesameamountofshreddedcarrotsforthezucchini,oruseamixtureofboth.
⅓cupplus2teaspoonsoliveoil
Cookingspray(optional)
2cupswhole-wheatpastryflour
½teaspoonbakingsoda
2teaspoonsbakingpowder
½teaspoonsalt
2largeeggs,beaten
⅔cupagavenectar
1½cupsshreddedzucchini
Preheattheovento350°F.Greasethewellsofastandardminimuffintinwith2teaspoonsoftheoliveoil,orspraythemwithcookingspray.
Inalargebowl,combinetheflour,bakingsoda,bakingpowder,andsalt.
Inasmallbowl,stirtogethertheremaining⅓cupoliveoil,theagavenectar,andthezucchini.
Pourthewetingredientsintothebowlwiththedryingredientsandstiruntiljustmixed.
Pourthebatterintothemuffintinuntileachwellisabout⅔full.
Bakefor15minutes.
STORAGE:Leftovermuffinscanberefrigeratedinanairtightcontainerforupto1weekorfrozenforupto3months.
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EdamameHummusMAKES6SERVINGS,¼CUPEACH
PREPTIME:5MINUTES•COOKTIME:3MINUTES
Edamame,orgreensoybeans,aresuperhighinfiberandprotein,andmakeagreatsnackforolderkidsandadultswhentheedamamearestillinthepods(whichareinedible).Fortoddlers,edamamecanbeservedshelledasafingerfoodorblendedintoahummuslikethisonewithtahini(sesameseedpaste),whichaddscalcium,vitaminE,andmagnesium.Servewithminiwhole-wheatpitasandsteamedveggies,ortryitinHummusandCarrotPinwheels(seehere).
Tip:Addtheoliveoilafter theother ingredientsaremostlymixed together,as itblendsmorequicklythanthechunkyedamameandthick,stickytahini.Pourtheoilinslowly,ifpossible,toensureamoreevendistribution.
3cupswater
1cupfrozenshellededamame
¼cuptahini
1tablespoonfreshlysqueezedlemonjuice
1tablespoonoliveoil
Inamediumpot,bringthewatertoaboilovermediumheat.
Addtheedamameandcookfor2to3minutes.Draintheedamameinacolanderandallowtocool.
Inablenderorfoodprocessor,combinetheedamame,tahini,lemonjuice,andoil,andblenduntilsmooth.
STORAGE:Leftoverhummuscanberefrigeratedinanairtightcontainerforupto1week.
WhiteBeanDipMAKES6SERVINGS,¼CUPEACH
PREPTIME:10MINUTES
Similartohummusbutsmootherintexture,whitebeandip(madewithcannellinibeans)isequallyhighinproteinandfiber.Thisdippairswellwithsteamedvegetablechunksorsoftpiecesofbreadorpitafordipping;italsomakesanexcellentvegetariansandwichspreadforadults.
Variation:Freshherbs suchas thyme, tarragon,ormarjorammakea tastyaddition tothisdip;useabout¼teaspoonofanyofthese.ThymewillgivethedipaslightlyItalianflavor,whiletarragonandmarjoramwillmakeitsweeterandmorefragrant.
1(16-ounce)cancannellinibeans,drainedandrinsed
2tablespoonsfreshlysqueezedlemonjuice
¼cuptahini
2tablespoonsoliveoil
Inablenderorfoodprocessor,combinethebeans,lemonjuice,tahini,andoliveoil,andblenduntilsmooth.
STORAGE:Leftoverwhitebeandipcanberefrigeratedinanairtightcontainerforupto1week.
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CheeseFondueDipMAKES4SERVINGS,¼CUPEACH
PREPTIME:5MINUTES•COOKTIME:10MINUTES
Kidswilleatalmostanythingcoveredordippedincheese.Unlikemostvarietiesofcheesesauces,whicharehighlyprocessed,thisonewon’tmakeyoufeelguiltyaboutsmotheringyour tot’sveggies. Itgoesparticularlywellwithsteamedbroccoliorcauliflower florets,cookedcarrots,greenbeans,andasparagus.
Tip:All-purposeflourisrecommendedforthisrecipeinsteadofwhole-wheatpastryflourbecauseofitsextremelymildtaste(andthesmallamountused).Ifyourtoddlerisallergictowheat,brownriceflourcanbesubstituted.
2tablespoonsunsaltedbutter
2tablespoonsall-purposeflour
1cupwholemilk
1cupgratedcheddarorMontereyJackcheese
Inamediumsaucepan,meltthebutterovermedium-lowheat.
Oncethebutterhasmelted,addtheflourlittlebylittle,whiskingtopreventlumps.
Reducetheheattolowandcookforabout3minutes,butdon’tallowthemixturetobrown.
Removethepanfromtheheatandslowlywhiskinthemilk.
Returnthemilkmixturetothestovetopovermediumheatandcookforabout5minutes,untilthesauceisthickenoughtocoatthebackofaspoon.
Addthecheeseandstiruntilithasmeltedcompletely.
STORAGE:Leftovercheesedipcanberefrigeratedinanairtightcontainerforupto3days.
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HummusandCarrotPinwheelsMAKESABOUT8PINWHEELS
PREPTIME:10MINUTES
Fun to lookatand fun to eat, pinwheelsarea cleverway tohide veggies in your littleone’s snack.Theyalsomakeanifty lunchwhen you’reon thego—just be sure to packtheminaninsulatedbagwithanicepacksotheystayfresh.Othergratedveggies,suchascucumbersandbeets,workwell in thesepinwheels inplaceofcarrots;youcanalsotrytossinginafewbabyspinachleaves.
Variation: For extra color, swap out the whole-wheat tortilla for a spinach- or redpepper–flavoredkind.Youcanalsoreplacethehummuswithcreamcheese.
1tablespoonhummus
1smallwhole-wheattortilla
1tablespoonshreddedcarrot
Spreadthehummusoverthetortilla.
Sprinklethecarrotoverthehummus,leavingtheedgesononesideuncovered.
Startingonthecarrot-coveredside,rollupthetortillaintoatightcylinder.Cuttherollcrosswiseintopinwheels.
STORAGE:Leftoverpinwheelscanberefrigeratedinanairtightcontainerforupto1day.
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CheesyCarrotBallsMAKESABOUT12BALLS
PREPTIME:5MINUTES
Reminiscentofthelargercheeseballsoftenservedasappetizersatparties,thesesmallerspheres are more nutritious, thanks to the carrots, but just as delicious. Kids love thesquishytexture—plus,they’resupereasytochew.Thesecanalsobespreadbetweenslicesofbreadorinapita.
Variation:MixinginatablespoonofwheatgermorgroundflaxmealwillhelpholdtheseballstogetherandaddmorefiberandvitaminE.Orforafruit-and-cheeseplattertypeofflavor,tryreplacingthegratedcarrotwiththesameamountofgratedapple.
½cupcoldcreamcheese
1cupgratedcheddarcheese
½cupfinelygratedcarrot
Inamediumbowl,combinethecreamcheese,cheddar,andcarrot.
Scoopupabout1tablespoonofthemixtureand,usingwethands,gentlyformthemixtureintoaball.Repeatuntilallofthemixturehasbeenused.
STORAGE:Leftovercheeseballscanberefrigeratedinanairtightcontainerforupto2days.
APPENDIXARecipesfortheOne-YearBirthdayParty
Congratulations! Your baby’s first birthday is one of the most exciting, monumentaloccasionsofhis life—andyours.Andafter12monthsofmanysleeplessnights, laughs,tears,milestones,andmesses,yourentirefamilydeservesacelebration.
Therecipes in thissectionaremeant tobe funandeasycrowd-pleasers forallages.Remember,yourbaby is still tooyoung to appreciate thedifferencebetweena culinaryworkofartandahumblepie(orcake,asthecasemaybe),andsoaremostoftheyoungguestsinattendance.Cutyourselfsomeslackandenjoythismostwonderfulday.
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Coconut-PineappleIcePopsMAKESABOUT8–10POPS
PREPTIME:15MINUTES,PLUS6HOURSTOFREEZE
Creamycoconutmilkandsweetpineapplemakethesetropicalicepopsirresistible.Freezetheminicepopmoldsorusepapercups.Coverthecupswithfoil,andtheninserttheicepopstickthroughthefoilintothefruitmixture.Thefoilwillholdthesticksinplacewhiletheicepopsfreeze.
3cupspineapple,cutintosmallpieces
⅔cupsugar
½cupcoconutmilk(fullfat)
Inafoodprocessororblender,combinethepineapple,sugar,andcoconutmilk,andprocessuntilwellcombined,30secondsto1minute.
Pourthemixturethroughafine-meshsieveintoaliquidmeasuringcup.
Pourthestrainedmixtureintoicepopmolds.
Freezetheicepopsuntilfrozen,about6hours,beforeserving.
STORAGE:Remainingicepopscanbestoredinthefreezerforupto3months.
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Banana-BlueberryCakewithCreamCheeseFrosting
MAKES4TO6SERVINGS
PREPTIME:20MINUTES•COOKTIME:20MINUTES
Thiscakeislowinsugarandcontainshealthybananas,makingittheidealcakeforafirstbirthdayparty.Yourtoddler isalreadyvery familiarwith the flavorofbananas,sohe’lllovethissweetcake,whichisguaranteedtobeacrowdpleaser.Useveryripebananasforbestresults.Decoratethetopofthecakewithminichocolatechipsorsomeotherfunandfestivetopping.
FORTHECAKE:
1½cupswhole-wheatflour
1teaspoonbakingsoda
1teaspoongroundcinnamon
¼teaspoongroundnutmeg
Pinchofsalt
4ripebananas
¾cupunsweetenedapplesauce
1teaspoonvanillaextract
2eggwhites,beaten
1cupblueberries
FORTHEFROSTING:
8ouncescreamcheese,softened
¼cupunsweetenedapplesauce
½teaspoonvanillaextract
Tomakethecake:
Preheattheovento400°F.
Greaseandflourtwo9-inchroundcakepans.
Inalargebowl,whisktogethertheflour,bakingsoda,cinnamon,nutmeg,andsalt.
Inaseparatelargebowl,mashtogetherthebananasandapplesauce.Stirinthevanillaextractandbeateneggwhites.
Foldthewetingredientsintothedryingredientsuntiltheyarejustincorporated.Foldintheblueberries.
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Pourthebatterintothepreparedcakepans,andbakethemuntilatoothpickinsertedinthecentercomesoutclean,about20minutes.
Coolthecakesonawirerack.
Tomakethefrosting:
Inamediumbowl,mixtogetherthecreamcheese,applesauce,andvanillaextract.
Turnonecakeoutontoacakeplate,andspreaditwithhalfthefrosting.
Turnthesecondcakeoutontopofthefirstcake,andspreaditwiththeremainingfrosting.
Storeinaboxorcoveredcakestanduntilthemomentofpresentation.
STORAGE:Leftoverbirthdaycakecanberefrigeratedinanairtightcontainerforupto3days,orfrozenforupto3months.
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StrawberryCreamHeartsMAKESABOUT18HEARTS
PREPTIME:10MINUTES•COOKTIME:10MINUTES
Thesegorgeouslittlepuffslooklikeanexpertpastrychefspenthourscreatingthem,butthey’reactuallyincrediblysimpletomake.Freshraspberriescanbeusedinplaceofthestrawberriesifyourtoddlerprefersthem,ortryusingacombinationofboth.
1cupheavycream
1teaspoonpurevanillaextract
¼cupconfectioners’sugar
1packagefrozenpuffpastry,defrosted
½cupslicedfreshstrawberries
Preheattheovento400°F.Linea9-by-13-inchbakingsheetwithparchmentpaper.
Inthebowlofastandmixerfittedwiththepaddleattachment,combinethecream,vanilla,andsugarandbeatuntilfluffy,about5minutes.
Unfoldthepuffpastryandcutitintoheartsusingaheart-shapedcookiecutter.
Placetheheartsonthebakingsheetandbakeuntilgoldenbrown,about10minutes.
Allowtheheartstocool,thencuttheminhalfcrosswisetomaketwohearts.Toponehalfwithwhippedcreamandberries,thenplacetheotherhalfontoptoformasandwich.
STORAGE:Leftoverheartscanberefrigeratedinanairtightcontainerforupto1day.
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Watermelon“Cookies”MAKESABOUT24COOKIES
PREPTIME:5MINUTES
Probablythesimplestdessertyou’llevermake,theseone-ingredient“cookies”areidealfor summer birthdays. Just be sure to use a seedlesswatermelon, as toddlers generallyaren’tskilledatspittingoutseeds.Trytofindafirmmelon—mushymelonwon’tholdtheshapeofthecookiecutteraswell.
1smallseedlesswatermelon
Cutthewatermeloninto½-inch-thickslices.
Usecookiecuttersinavarietyofshapes(stars,letters,numbers,hearts)tocutthewatermelonslicesinto“cookies.”
STORAGE:Leftoverwatermeloncookiescanberefrigeratedinanairtightcontainerforupto2days.
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ChocolateChipCookiePieMAKESABOUT12SERVINGS
PREPTIME:10MINUTES•COOKTIME:20MINUTES
Withachocolatechipcookiethat’ssobiganddenseit’sreallyapie,youcanexpectyourguests to lineup forseconds…andmaybeeven thirds!Thispie isbest ifyoudon’t let itbakefortoolong,sobesuretotakeitoutoftheovenassoonasit’sgoldenbrownalloverandatoothpickstuckintothemiddlecomesoutclean.
½cupunsaltedbutter,atroomtemperature,plusmoreforthepan
½cuppackedbrownsugar
¼cupgranulatedsugar
1largeegg
2teaspoonspurevanillaextract
1cupwhole-wheatpastryflour
½teaspoonbakingpowder
¼teaspoonsalt
1cupsemisweetchocolatechips
Preheattheovento375°F.Buttera9-inchpieplate.
Inthebowlofastandmixerfittedwiththepaddleattachment,beatthebutter,brownsugar,andgranulatedsugaruntilfluffy,about5minutes.
Addtheeggandvanilla,andbeatfor2minutesmore.Removethebowlfromthemixer.
Inaseparatelargebowl,mixtheflour,bakingpowder,andsalt.Slowlystirthedryingredientsintothebowlwiththewetingredients.
Stirinthechocolatechips.
Pressthedoughintothepreparedpieplate,andbakefor20minutes,oruntilgoldenbrown.
STORAGE:Leftoverpiecanbestoredatroomtemperatureinanairtightcontainerforupto3days.
APPENDIXBSampleMealPlans
Onthefollowingpages,you’llfindsamplemealplansforthevariousagesusingrecipesfrom this book, aswell as simple snack suggestions that require almost nopreparation.Simplesuggestionsthatdonotrequirerecipeswillhavetwoasterisks(**)nexttothem.Keepinmindthatallmealsshouldbesupplementedbyliquids,whetherthat’sbreastmilkorformulainthefirst12months,orcow’smilk,almondmilk,soymilk,orotherliquidsafter that point. Refer back to the recipe chapters for specifics on howmuch of theseliquidsshouldbeconsumedateachage.
4TO6MONTHS
Whenyourbabyfirstbeginssolids,tryofferingjustonepuréeeachday,keepinginmindthe 4-day wait rule before introducing new foods. Once a couple of foods have beenintroducedwithoutareaction,feelfreetomixpuréesformorevariety.
Afteracoupleofweeksofdoingwellwithjustonepurée,youcanstartofferingpuréesacoupleoftimeseachday.
7TO8MONTHS
Babiesmoveatdifferent rateswhen it comes toall things,butespecially in thecaseoffood.Whetheryoustartedfoodsat4monthsor6months,yourbaby’sreactionstofoodwill tell you what she’s capable of handling, and whether she wants more. By 7 to 8months,somebabieswillstilltreatpuréeswithcautiousskepticism,whileotherswillbereadytomovetothreefeedingsaday.Hereisasamplemonththatbeginswithtwopuréesa day and progresses to three each day after the first couple of weeks. Adapt as feelsappropriatewithyourparticularchild,andcontinuetofollowthebreastmilkorformularecommendationsnotedinChapter4.
9TO11MONTHS
Yourbaby is reallyeatingnow!Theone-weekplanpresentedhere includesacoupleofcomplementary recipes for breakfast, lunch, and dinner so your baby gets a full,nutritionallybalancedmeal.Somebabieswilleatupbothoptions;othersmightprefertoeat just one. Follow your baby’s cues. Experiment with blending purées to differenttexturestofindoutwhatyourbabylikesandmaybereadyfor.
Bythispoint,youcanstarttosupplementpuréeswithfingerfoodsandsnacksoneortwotimesaday.Keepsnackssimple.It’sexcitingwhenyourbabybeginstoself-feed,butmessytoo!Aswithpreviousmonths,breastmilkorformularemainsincrediblyimportantforyourbaby’shealthandnutrition.FollowrecommendationsnotedinChapter5.
12TO18MONTHS
It’s almost like children have a sixth sense when it comes to parent desperation, andparticularlysointhecaseoffood.Themorewewantthemtoeathealthilyandheartily,thebetteran idea it seems to them to refuse food.Asyou’venodoubt learnedover thecourseof the lastseveralmonths,babieswillmaketheirowndecisionsaboutwhat theywillandwon’teat(justaswedo).Atthispoint,thegoodnewsisthatyouandyourbabycan largely enjoy the samemeals, sowhatever she doesn’t eat, feel free to put it awayyourself.
Babiesareamazingmanagersoftheirownfoodintake.Inthe12-to18-monthrange,it’scommonforsometoeatabiglunchandgoverylightondinner,orviceversa.Yourbaby’s variable eating habits should not necessarily be a cause for concern, but alwaysconsultyourpediatricianifyou’reworried.Nowthatyoucanstarttointroducecow’smilkandhoneyinyourbaby’sdiet,virtuallynothingisoffthetable.
APPENDIXCMeasurementConversions
VOLUMEEQUIVALENTS(LIQUID)
VOLUMEEQUIVALENTS(DRY)
OVENTEMPERATURES
WEIGHTEQUIVALENTS
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