FOUR: Baby’s First Foods, All-Organic Baby Food Cookbook

Four

Baby’s First Foods

Babies are ready for their first food at different times, but you can generally expect readiness between 6 and 7 months. You can revisit the readiness list on this page to determine if your baby is showing signs they are developmentally able to start. Once your baby has given the green light, what exactly should you choose as their first bite? Let’s explore.

Food #1: Bone Broth

I recommend starting solids with a traditional food our ancestors in many cultures have been feeding babies for hundreds of years: bone broth. For example, in traditional Chinese medicine, using the healing properties of bone broth dates back more than 2,500 years. Generations later, our grandmothers (and now you!) are still making broth. This well-known “remedy” for cold and flu treatment actually holds up scientifically. Ailments that affect connective tissue (found in the gastrointestinal tract, joints, skin, lungs, and muscles around the blood) are supported by the gelatin that cooks down from the bones, creating that rich bone broth. The bones and cartilage break down into collagen, which breaks down into gelatin. The more gelatin, the merrier. Collagen comes from the Greek word kolla, which means glue. And that’s just what the collagen/gelatin do to the digestive tract: hold it together.

Bone broth benefits come from the gelatin that comes from cooked collagen in bones. Homemade bone broth is easy to make and best for baby because it tends to be more nutrient-dense; plus, you control the ingredients (see recipe, this page). The quality and type of bones matter, too—knuckle bones, in particular, contain hefty amounts of collagen. The collagen in gelatin-rich broth helps seal a baby’s naturally born “leaky gut” (or the small gaps in their gut’s membrane lining). Here are some benefits of bone broth:

• Helps prevent food allergies or intolerances by strengthening the gut lining with its collagen and gelatin-rich components

• Builds strong bones and teeth with its absorbable magnesium and calcium

• Improves immune and digestive function with its amino acids

Leaky Gut in Babies

You might be wondering, my newborn has a leaky gut? Yes, but it’s not a bad thing! Babies are born with a leaky gut on purpose, as it allows nutrients and antibody particles from breastfeeding or formula-feeding to pass through the gut wall and into the bloodstream. As baby gets older, these gaps need to be maintained well and not be too spaced out, which can cause too many larger particles to pass through. In other words, the gaps in the leaky gut need to be sealed.

If those gaps are too big (or “leaky”) when foods are introduced into baby’s digestive system, these foods can pass through the permeable gut and into the bloodstream. When this happens, the body sees these whole or partially digested proteins as a foreign invader and attacks. That specific food is put into the immune system’s memory as an invader, activating an allergic immune response the next time it sees it.

Each baby’s genetic makeup and toxin exposures vary, which is why babies are affected by leaky gut to different degrees. The following are some common signs associated with leaky gut:

• Abdominal distention (tautness/tightness and fullness)

• Gas

• Colic

• Spitting up

• Hives

• Rashes

• Eczema

• Nasal and sinus congestion

• Swollen mouth

• Cough

• Trouble breathing

For some, the following longer-term issues may develop, including:

• Lifelong food allergies

• Autoimmune disorders

• Digestive issues

• Inflammation

• Overstimulation of the immune system

• Nutrient deficiencies

• Chronic illness

• Cognitive dysfunction

The important thing to remember is that when the leaky gut has outlived its initial usefulness as a method for dispersing nutrients into the bloodstream and food is about to be introduced, bone broth is an excellent first food to assist in the sealing of the gut (through the collagen and gelatin it provides) and help protect against any complications related to leaky gut.

WHAT ABOUT RICE CEREAL?

Until recently, rice cereal was the number-one recommendation as baby’s first food, largely because it was thought to be low-allergenic and it’s iron-fortified. Although babies do need a big iron boost around 6 to 9 months, rice cereal is an outdated recommendation and not the ideal choice because it’s refined (essentially stripped of its natural nutrients). The specific type of iron the body needs is heme iron, available only from meat, poultry, and fish. Heme iron is the most absorbable type of iron. Iron-fortified rice cereal only contains about 4 percent absorbable iron, and unfortunately, blocks the absorption of zinc.

In addition, babies are born biologically intolerant to grains. This doesn’t mean they can never have grains or that grains are bad. It just means we need to be aware of their digestive enzymes and developing digestive system when we introduce foods like grains to the gut. Babies need the digestive enzyme pancreatic amylase to break down big starches like rice cereal, but they don’t actually possess larger amounts of this essential digestive enzyme until closer to 12 to 18 months. So you’ll see that some of the recipes in this book, particularly for babies under a year old, use gluten-free flours such as coconut flour, almond flour, or oat flour.

Bone Broth

Prep time: 10 minutes, plus 1 hour to soak the bones cook time: 24 hours

Freezer-Friendly • Dairy-Free • Gluten-Free • Nut-Free

This vital first-food recipe is meant to be made ahead and frozen in silicone trays. To thaw, place a cube in a jar in the refrigerator overnight. You can serve bone broth warm to your baby using a spoon, small sippy cup, bottle, oral medicine syringe, or as a frozen cube in a mesh feeder. You can continue giving bone broth daily to your baby throughout the first year and alongside new foods. You can serve it alone or cook with it as your baby grows. Makes about 3 quarts

2 to 3 pounds beef knuckle bones

12 cups filtered water

2 tablespoons apple cider vinegar

1. In a large stockpot, cover the bones with 6 cups of filtered water. Add the apple cider vinegar and let soak for 1 hour.

2. Add the remaining 6 cups of water to the pot. Bring to a gentle boil over high heat, then cover and simmer over low heat for 24 hours, or up to 72 hours. Watch the broth closely for the first 2 hours, skimming the surface to remove any foam or excess fat. Do not leave the pot unattended overnight. You can remove it from the heat, cool the broth overnight in the refrigerator, and continue simmering the next morning. (This can also be made in a slow cooker.)

3. Remove and discard the bones. Using a fine-mesh strainer, strain the broth. Use cheesecloth to do a final straining, if needed. Set aside and let cool.

4. Pour the broth into silicone trays and freeze, in batches if necessary.

Storage: Refrigerate the remaining broth in Mason jars until ready to freeze.

Tip: You can use a chicken carcass, including feet and neck (cook for 12 to 24 hours), as well as bison, lamb, or pork bones (cook for 24 hours, minimum). Also, this simple broth without vegetables is recommended when making your first batch. Vegetable scraps from any already introduced vegetables may be added once your baby has had them individually without any reaction.

First-Time Parent

ADVICE FEEDING SUCCESS

As you get ready to feed your baby, you’ll want to set yourself and your baby up for short- and long-term success. The following tips create a happy eating experience for your baby:

Give first bites of food in the morning. Babies are often in the best mood when they wake up. This also allows you to monitor for a food allergy or intolerance throughout the day.

Minimize distractions. Turn off the television and avoid using electronic distractions to get your baby to eat. Pull up a chair in front of your baby, and spend mindful eating time with them.

Sit baby straight up, not reclined. Ideally, they should be in a high chair where they can plant their feet. This also allows them to use their core muscles easily if they’re gagging.

Offer your baby a small amount at first. You can put it directly on their lips or offer a small puréed dollop on their tray, so they can explore with their hands before smelling or tasting it. Never put anything directly in your baby’s mouth without their approval.

Follow your baby’s guidance. Some babies may want to eat a lot, some may choose a teaspoon, and others may not be interested at all. All are totally acceptable.

Reintroduce rejected foods several times. If you offer rejected foods in different forms (purée, chunky, or a whole slice), they’ll have more exposure, which increases the likelihood they will try it again and possibly like it.

Avoid wiping your baby down while feeding. It might be tempting, but the less you wipe them down during mealtime, the more you can help them be explorative and less picky.

Stop feeding as soon as your baby loses interest. It’s usually made clear when they start to engage their environmental surroundings instead of the food. By encouraging “one more bite,” you hinder their ability to be more self-intuitive and recognize when they’ve had enough.

The Food Adventure Begins

After bone broth, there are a few different ways you can go. You can introduce fruits and veggies, or meat. Avocado, banana, carrots, and sweet potatoes are great low-allergenic first fruits and vegetables to offer your little one. You can opt to offer savory over sweet produce first, just as long as you are offering a variety. Bananas and other tropical fruits are generally okay in the first month or two of having solids.

Be mindful that babies need an iron boost around 6 to 9 months, so I recommend introducing a red meat, which contains more iron than vegetables at this age. Red meat’s iron levels (3.3mg iron per 100g) are significantly greater than vegetable offerings such as carrots (0.6mg iron per 100g). Simply incorporate the meat alongside the other foods on your baby’s food journey. Ground beef or another iron-rich red meat purée is a good choice to start with.

Superfoods for Baby

If you’re feeling adventurous and looking to take your nourishing food game to the next level, consider offering some of these superfoods to your baby. They can be offered in the first couple months of starting solids.

• Soft-boiled egg yolk (make sure to only offer the yolk since most inflammatory and allergic reactions come from the white)

• Liver pâté (this pairs well with a root vegetable like carrot or sweet potato)

• Bone marrow (try combining it with a mashed banana)

• Fish roe (try mixing with egg yolk or a puréed carrot)

• Sauerkraut brine (the juice in a quality sauerkraut can contain more probiotic organisms than a store-bought probiotic)

In recent years, liver has become a popular first food for babies for two reasons: It’s rich in heme iron (8.8mg of iron per 100g compared to 3.3mg per 100g in red meat) and it’s easily digestible, being an organ meat. In the 1950s, Gerber even offered liver because it had high nutritional offerings and a complex variety of B vitamins. Liver pâté was one of the first foods for both of my kids, and they loved it. I encourage parents not to be limited by their own food biases. You may be surprised by your little one’s palate, if you give it a shot! See Resources (this page) for more guidance.

Food Allergies and Intolerances

It’s not uncommon for first-time parents to confuse food allergies with food intolerances or sensitivities. A food allergy occurs when the body initiates an immune response to a food and can be life-threatening. The nine most common allergens include:

• Cow’s milk

• Wheat (gluten)

• Egg

• Soy

• Peanuts

• Tree nuts

• Shellfish

• Fish

• Sesame

A food intolerance or sensitivity occurs when the body has a difficult time digesting a particular food, often experiencing gas, belly pain, constipation, or diarrhea. Gassy foods that can be mistaken for an intolerance include beans, cruciferous vegetables (broccoli, cauliflower), and onions. These foods aren’t bad and shouldn’t be avoided. Just keep in mind if your baby seems uncomfortable after eating them, it’s because they are gassy foods, not because your baby’s intolerant.

Mild/Moderate Symptoms of an Allergic Reaction:

• A new rash

• Irritability

• Anxiousness

• Belly pain

• Itching

• Hives around the mouth or face

• Diaper rash around the anus

Severe Symptoms of an Allergic Reaction:

• Lip swelling

• Vomiting

• Hives or welts all over the body

• Face or tongue swelling

• Trouble breathing

• Wheezing

• Coughing

• Change in skin color to pale blue

• Dizziness

• Sudden tiredness or loss of consciousness

A baby’s microbiome is always evolving and changing in the first three years of life. Therefore, a complete food allergen panel (test) under age 2 is not recommended. This can lead to over-diagnosis of a food allergy and unnecessary food restrictions. After year one, many babies seem to “outgrow” food sensitivities that present in the form of eczema or other mild reactions. You’ll want to cut that food out for a couple months, focus on gut-healing foods, but then reintroduce it to see how they respond. Note that this reintroduction should not be done for foods that initiated a severe allergic reaction such as anaphylaxis. Babies that have a mild allergic response to foods in mom’s breast milk may benefit from their breastfeeding mom taking a specific strain of a prebiotic called beta-glucan, which can help the immune reaction. Sometimes reactions like eczema resolve themselves over time. Oftentimes it can be more stubborn, in which case it can be helpful to work with your health care provider for guidance. There are even targeted probiotics you can give directly to babies to help with eczema or breaking down histamine (which causes eczema to show).

Food Allergy Prevention

In 2019, the American Academy of Pediatrics (AAP) released new guidelines for preventing food allergies and introducing the common allergens. They recommend:

1.An early, intentional introduction of allergens can help reduce your baby’s food allergy risk.

2.Introduce the most common allergens like peanut, egg, and cow’s milk when your baby is 6 to 11 months old, even if they are at a low or high risk for food allergies. (Peanuts can be offered ground or as nut butter. Egg yolk at 6 to 10 months; egg white at 9 to 12 months. Kefir or plain, full-fat organic yogurt can be given to a baby around 9 to 10 months, beginning with kefir preferably.)

3.Families with a peanut allergy history and/or severe eczema* should introduce peanuts to their baby by 6 months. (Don’t stress if your baby hasn’t started solids yet! This is just a recommendation.)

4.Breastfeeding alone is not guaranteed to prevent food allergies (though they get traces of the common allergens through mother’s milk). Breastfeeding may help prevent eczema.

5.Feeding your baby hydrolyzed formula will not minimize your baby’s risk for a food allergy.

*Eczema is the greatest risk factor for developing a childhood food allergy. If your baby has eczema, I recommend working with a nurse coach to help reverse and reduce this likelihood.

If you have a family history of a food allergy, check with your pediatrician about your child’s specific needs before making any food introductions.

FOODS TO AVOID IN THE FIRST YEAR

There are plenty of foods baby can eat in the first year, but here are some they should avoid for a variety of reasons. If there is a family history of a food allergy, check with your pediatrician on introducing that food (see Food Allergy Prevention, this page).

• Honey

• Raw carrots or vegetables (hard to digest in addition to choking hazard)

• Popcorn

• Whole seeds or nuts

• High-sodium foods (smoked or cured foods, certain cheese like feta)

• Hot dogs or sausages (the shape is a choking hazard)

• High-mercury fish (swordfish, tuna, shark)

• Corn

• Water, juice, or soda (water should only be given in small amounts; see this page)

• Processed/refined sugar

• Pre-packaged foods or snacks from a box

• Teething biscuits (for healthier options, see Teething Foods, this page)

• Grains, beans, or legumes that have not been soaked/sprouted

• Pasteurized cow’s milk (see Introducing Milk at 12 Months, this page)

Dairy in other forms, such as full-fat yogurt and cheese may be introduced before age 1. Whole nuts, seeds, carrots, popcorn, and grapes are a choking hazard and should be avoided until age 4, according to the American Association of Pediatrics. These foods can be offered in different forms such as quartering grapes, grating carrots, and offering nuts in the form of nut butters mixed into foods.

Introducing New Food

When introducing new foods, including common allergens, it’s important to consider both the wellness of your child and the amount of time you need to watch your child after introducing the allergen. Here are some guidelines to follow when introducing new foods, including common allergens:

• Introduce new foods only when your baby is feeling well. Avoid the introduction of an allergen if your baby is showing signs of belly stress.

• Make sure you’re at home and present for the introduction, not elsewhere eating out or leaving the baby in the care of another person.

• Offer your baby a new food in the morning. Avoid feeding within 4 hours of naptime or bedtime, since it can take a few hours to show a reaction and you want to be alert to any changes.

• Offer a small taste, about ¼ teaspoon, of the new food or common allergen. Wait for 15 to 30 minutes and monitor for a response. If baby has no reaction, offer another ¼ to 2 teaspoons.

• Give your baby your undivided attention for a few hours after the introduction, keeping an eye on baby’s stool and mood.

• Wait 3 days after introducing a new food before continuing to offer the food. Monitor your baby for any reactions for 3 days after the introduction.

Gagging and Choking

Choking or gagging are quite different, though both can feel like a scary experience for you and your baby. Understanding their causes and differences can help you react appropriately to assist your baby. It can be lifesaving (and give you peace of mind) to take a first-aid and CPR course to learn how to respond to an obstructed airway and other emergencies that can occur.

Gagging

Gagging is a safety reflex that babies have, and it does not require intervention. Gagging is usually accompanied by a red face, frustration, coughing, and an effort to spit out a food. It is normal for your baby to gag or make funny faces when experiencing the texture and tastes of new foods for the first time. If the texture makes them gag, you can make the purée smoother by adding a little bit of breast milk, water, bone broth, or formula.

If your baby starts to gag or has too much food in their mouth, they may need your help. Show them what to do by sticking your own tongue out several times, repeating this gesture while saying “ah.”

Choking

Choking occurs when the airway is blocked, and this requires immediate intervention. Choking presents with silence (so no coughing or crying), blueness around the lips or the face, and possible loss of consciousness. You can help prevent choking by supervising eating, so that you’re available for early intervention if needed, and by cutting round foods (grapes, tomatoes, etc.) into quarters rather than in half. Never place your hands into the mouth of a choking child, as it may further lodge the object and cause more distress.

What to do if your baby is choking:

1.Lay your baby face-down along your forearm (you can also use your lap or thigh).

2.In the same arm that is holding baby, support their jaw while holding their chest in your hand.

3.Place their head lower than their body, allowing gravity to help.

4.Give up to 5 short and forceful blows between their shoulder blades using the palm of your free hand.

5.If you see the foreign object in their mouth, gently use one finger to sweep it out.

Good Eating Can Be Fun!

Although we focus on all the guidelines and “right things” to do when it comes to feeding your baby, let’s not lose sight of how much fun feeding your little one can be. Playing, exploring, squishing, smashing, licking, making a mess—it’s all part of the adventure! Of course, with this part, get ready for a few extra baths, too.

As messy as mealtime may be, you can also encourage self-feeding to help develop independence, self-confidence, and a broader sense of food texture and taste experiences. Self-feeding also prevents picky eaters. If you want to offer a spoon, you can easily pre-load it for them to practice. If you want to forgo, it’s totally fine to just let them use their hands.

When families interact with food in a positive manner, this can help your baby develop a positive relationship with food. Even if your baby has a “picky phase,” it’s usually short-lived, so don’t sweat it, and don’t be afraid to re-introduce those rejected foods another time.

TEETHING FOODS

The discomfort of teething can turn your little one off of food, or trigger a strong urge to chew on more textures. Counterpressure on the gums feels good to a baby with incoming teeth, so try offering some of these easy go-to teething foods—always with supervision:

• Single foods that have been chilled in the refrigerator (such as carrot, cucumber, celery) or frozen (such as a green bean).

• Frozen breast milk or coconut milk ice cube in a silicone teething pouch.

• Frozen fruit chunks like mango or pineapple in a silicone teething pouch.

• Baby ice pop—just blend their favorite fruits or veggies and freeze in ice pop molds.

First-Time Parent Advice

POSITIVE FOOD LANGUAGE

Many parents often say common well-intended phrases about food such as “Broccoli is good for you” or “Sugar is bad.” They may even begin to stereotype their kid’s relationship to food, like, “They’re so picky; don’t bother giving them that.” By enhancing your language around food, you can create an environment of positive food talk and energy.

Restricting foods (all forms of sugar, for example) can lead to overconsumption in the future, so just be mindful with the language you use around it. Talking about how “bad” a food is can make it more tempting! Of course, kids are impulsive and we have to be the voice of reason when it comes to offering foods. Our job is simply to offer healthy options and portions, while allowing them to choose what and how much they want to eat. Instead of demonizing certain things like sugar, we can teach them the facts. A good fact to share might be: Sugar offers quick energy, but then wears off quickly. Or, Sugar does not feed our “good bugs” in our bellies (aka good bacteria).

Here are some other phrases to consider:

Common Food Phrase	What Children Think	Positive Talk/Action to Help Them Understand
“It’s dinner time and you have to eat.”	Even though my body is saying it’s not hungry, I should still eat because my parent said I have to.	“It’s a long time from now until morning, so now is the time to eat if you are hungry.”
“You didn’t eat enough. Take a few more bites.”	Parents are better judges at knowing when I am full.	“Listen to your body and eat if you are hungry. It’s a while before snack time/next meal.”
“Good job!” after eating all their food/vegetables	How much I eat is more important than listening to my body.	“You always do a good job eating when you listen to your body.”
“She’s so picky; she only eats a couple foods.”	Something must be wrong with me.	“We are trying new foods together!”
“Your sister ate all her food; don’t you want to?”	My sister must be a better eater than me.	“My kids like different types of food.”
“Don’t waste your time giving him any of that salad; he won’t eat it.”	If I don’t like something the first time I try it, they won’t try to make me eat it again.	“I will put a little of the salad on the side of your plate, and if you want to try it, you can.”
“If you finish your fish, I will give you a cookie.”	Cookies are better than fish.	Rather than bribes, try surprising your child with a dessert (like a few dark chocolate chips) and serve it alongside a meal.
“Sugar is bad for you; it makes your teeth rot.”	I must be bad if I eat sugar.	“We always brush our teeth after eating sugar.”
“Chocolate chips aren’t a healthy breakfast.”	Sometimes chocolate chips are in the special waffles we make together on Saturdays, so are those not healthy?	“I love chocolate chips, too. Maybe we can have some later today.”