FIVE: Single-Ingredient Foods, All-Organic Baby Food Cookbook

The recipes in this chapter are single-ingredient, tointroduce one food at a time. Feed your baby just one new food and wait 3 days before feeding again to monitor for an allergic reaction (see this page). Once the foods are tolerated without any reaction, feel free to move on to another food. Babies may not eat too much of a solid food when introduced, but don’t let this discourage you. If they reject a food, be sure to re-introduce it in a different way (puréed versus soft-cooked). It’s all new to them, so don’t give up on a food if it’s not “love at first bite.” Also, a few of the recipes call for coconut oil and/or spices. You can always choose to introduce the food by itself before adding the oil or spice called for in the recipe if you wish to be extra-careful about identifying the source of any possible reaction.

In this chapter, many of the fruits are offered around 7 to 8 months. That is intentional, as the first 2 to 3 weeks of feeding should be bone broth, followed by avocado, vegetables, and iron-rich meats. Avocado, banana, carrots, and sweet potatoes are great low-allergenic first fruits and vegetables to offer your little one after the bone broth. You can opt to offer savory over sweet produce first, but remember to offer a variety. Bananas and other tropical fruits are generally okay in the first month or two of having solids.

WHAT TO EXPECT

Even as your baby starts solids, their main source of nutrition will still be breast milk or formula. After offering a starter food like bone broth to prepare baby’s gut, you can offer puréed, soft-cooked, mashed, or specifically sliced soft foods. The consistency of the purées should be thin and watery at first. You can add a splash of breast milk, formula, bone broth, or filtered water to any of the recipes to thin them out. Over time, you can increase the texture to make it a little lumpier.

How Much to Feed

1 to 2 tablespoons. As the weeks go by, follow baby’s lead and increase their serving size to about ¼ cup.

When to Feed

Once per day, about mid-morning, after feeding breast milk or formula earlier in the morning

What to Drink

For ages 6 to 12 months, it’s okay to offer daily 2 to 3 ounces of water max in a cup. This will allow them to practice and play while they are eating solids. Never offer water as a fluid replacement for breast milk or formula, which should still be the primary source of nutrition and fluid in the first 12 months.

First-Time Parent Tip

Before puréeing any of the fruit in the following recipes, reserve some of the fruit, chop into smaller pieces, and freeze individually. Add the frozen fruit to a mesh or silicone feeder as a teething treat.

FRUIT RECIPES

Avocado Mash

Prep time: 5 minutes

Dairy-Free • Gluten-Free • Nut-Free • Vegan • Vegetarian

Avocado was the first thing I served my babies after giving them bone broth. High in monounsaturated fats, avocados are a mild, creamy, brain-boosting first food. To choose a good avocado, look for one that is soft on the outside. Then gently remove the brown stem (if there is one) to make sure it’s green underneath. If it’s brown, it may be overripe. Makes ½ cup

½ ripe avocado, pitted and peeled

1 tablespoon filtered water

In a small bowl, combine the avocado and water. Using a fork, mash and mix. For first bites, the consistency should be thin and easy to slide off a spoon.

Storage: Keep the mashed avocado in a glass jar in the refrigerator up to 3 days. Not suitable for freezing.

Tip: Instead of water, you can also try using breast milk, formula, or, for a non-vegetarian version, bone broth.

Mashed Banana

Prep time: 5 minutes

Dairy-Free • Gluten-Free • Nut-Free • Vegan • Vegetarian

Perfect for babies around 6½ months old, bananas are high in amylase, which aids digestion. Its creamy, mild texture and slightly sweet flavor make this food a home run with most babies and toddlers. As a bonus, it’s one of the least expensive whole foods money can buy. Makes ½ cup

½ ripe banana, peeled

1 tablespoon filtered water

In a small bowl, combine the banana and water. Using a fork, mash and mix. For first bites, the consistency should be thin and easy to slide off a spoon.

Storage: Keep the mashed banana in a glass jar in the refrigerator for 1 to 2 days. Not suitable for freezing.

Tip: Instead of water, you can also try using breast milk, formula, or, for a non-vegetarian version, bone broth.

Soft-Cooked Apple

prep time: 10 to 15 minutes cook time: 10 to 15 minutes

Freezer-Friendly • BLW • Dairy-Free • Gluten-Free • Nut-Free • Vegan • Vegetarian

You can introduce cooked apples when baby is 6½ to 7 months old. At this age, cooking fruits and veggies is the best way to maximize their nutrient absorption and digestion. You can make this recipe as a purée or serve it in very soft cooked pieces that are easily picked up and “mashable” between the gums (typically after 8 to 10 months, when they’ve developed the pincer grasp). Consider mixing tart apples like Granny Smith with sweeter ones like Gala or Honeycrisp. Makes about sixteen 1-ounce freezer cubes

3 tablespoons coconut oil (optional)

1¼ pounds apples (4 apples), peeled, cored, and cut into ¼-inch dice

Filtered water

1. In a medium saucepan, heat the coconut oil over low heat (if using). (Before making this recipe, you can introduce coconut oil by itself to test for any possible reaction.)

2. Add the apples and cover with about ½ inch filtered water. Cover with a lid, bring to a simmer, and cook for 5 to 10 minutes, or until very soft. Remove from the heat. Let cool for a few minutes with the lid off. Serve as is, or transfer to a blender and purée to your desired consistency.

Storage: Divide into ice cube trays, freeze overnight, then transfer to an airtight zip-top bag or glass container. Freeze for up to 6 months.

Pairings: Apples pair well with sage, cinnamon, nutmeg, fennel, or ginger. Add just a small pinch before serving or puréeing. They also pair really well with coconut cream; serve alongside whole pieces or mixed into a purée.

Soft-Cooked Pear

prep time: 10 to 15 minutes cook time: 10 to 15 minutes

Freezer-Friendly • BLW • Dairy-Free • Gluten-Free • Nut-Free • Vegan • Vegetarian

Another great first food to introduce at 6½ to 7 months of age, pear delights with its mild, sweet flavor. Pears soften and sweeten up as they ripen, and you may want to hold on to your pears until they’re ripe before cooking. This recipe is prepared similarly to the Soft-Cooked Apple (this page). You can make pears as a purée or cooked in very soft pieces that baby can pick up and mash between the gums (typically after 8 to 10 months, when they’ve developed the pincer grasp). Consider combining a sweet pear like Anjou or Bartlett with a crispier Asian pear. In addition to their nutritional value, pears are also great for relieving constipation in your little one. Makes about sixteen 1-ounce freezer cubes

3 tablespoons coconut oil (optional)

1½ pounds ripe pears (3 to 4 medium pears), peeled, cored, and cut into ¼-inch dice

Filtered water

1. In a medium saucepan, heat the coconut oil over low heat (if using). (Before making this recipe, you can introduce coconut oil by itself to test for any possible reaction.)

2. Add the pears and cover with about ½ inch filtered water. Cover with a lid, bring to a simmer, and cook for 5 to 10 minutes, or until very soft. Remove from the heat. Let cool for a few minutes with the lid off. Serve as is, or transfer to a blender, and purée to your desired consistency.

Storage: Divide into ice cube trays, freeze overnight, and transfer to an airtight zip-top bag or glass container. Freeze for up to 6 months.

Pairings: Pears go well with cinnamon, anise, fennel, or ginger. Add just a small pinch before serving or puréeing. They also pair really well with coconut cream; serve alongside whole pieces or mixed into a purée.

Soft-Cooked Cherries

prep time: 15 to 25 minutes cook time: 5 to 10 minutes

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

Sweet little cherries are a food powerhouse! They carry loads of antioxidants and anti-inflammatory and vitamin-rich nutrients, making them protective for your little one’s immune system. They even help regulate melatonin, making sleep cycles more regular. Full of vitamins C and K, fiber, and potassium, cherries are also delicious. A win-win! They are best served pitted, cooked, and either puréed or smashed (around 6 to 7 months of age), or raw, pitted, sliced, and quartered (around 9 months of age). Makes about sixteen 1-ounce freezer cubes

3 tablespoons coconut oil (optional)

1½ pounds cherries (about 3 cups), stemmed and pitted

Filtered water

1. In a medium saucepan, heat the coconut oil over low heat (if using). (Before making this recipe, you can introduce coconut oil by itself to test for any possible reaction.)

2. Add the cherries and cover with about ½ inch filtered water. Cover with a lid, bring to a simmer, and cook for about 5 minutes, or until very soft. Remove from the heat. Let cool for a few minutes with the lid off.

3. Smash each cherry between two fingers before serving, or transfer to a blender, and purée to your desired consistency.

Storage: Divide into ice cube trays, freeze overnight, and transfer to an airtight zip-top bag or glass container. Freeze for up to 6 months.

Pairings: Cherries taste good with almonds, bananas, walnuts, cinnamon, and even thyme. Try grinding one of those nuts and sprinkling it on top of the cherries, after cherries have been introduced and pending no allergic reaction.

Peach Purée

prep time: 10 to 15 minutes cook time: 10 to 15 minutes

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

Is it possible to not love a juicy, sweet, in-season peach? Peaches are the perfect seasonal fruit, bright and tasty, and loaded with beta-carotene, vitamins C and A, fiber, and potassium. Peaches can typically be introduced to your baby at 7 to 8 months of age. Peaches are on the Dirty Dozen list (this page), making them a good choice for your organic dollar. Makes about sixteen 1-ounce freezer cubes

3 tablespoons coconut oil (optional)

1½ pounds ripe peaches (3 to 4 peaches), pitted, peeled, and cut into ¼-inch dice

1. In a medium saucepan, heat the coconut oil over low heat (if using). (Before making this recipe, you can introduce coconut oil by itself to test for any possible reaction.)

2. Add the peaches and cover with about ½ inch filtered water. Cover with a lid, bring to a simmer, and cook for 5 to 10 minutes, or until very soft. Remove from the heat. Let cool for a few minutes with the lid off. Transfer to a blender, and purée to your desired consistency.

Storage: Divide into ice cube trays, freeze overnight, and transfer to an airtight zip-top bag or glass container. Freeze for up to 6 months.

Pairings: Peaches taste good with almonds, hazelnuts, ginger, clove, cinnamon, or even basil. Try grinding one of those nuts and sprinkling it on top of the peaches, after peaches have been introduced and pending no allergic reaction.

Papaya Purée

Prep time: 5 minutes

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

I love papaya for babies because of its smooth texture and mild taste. Papaya is one of the easiest fruits to prepare and serve as a smooth purée or mash. They are rich in special enzymes, essentially predigested for your baby. They also contain vitamins A and C along with magnesium, making them another good food for easing constipation. Expand your fruit horizons and offer papaya to baby at 7 to 8 months of age. Makes about sixteen 1-ounce freezer cubes

1½ cups diced fresh papaya (about 1½ papayas)

Put the papaya in a blender or food processor, and purée.

Storage: Divide into ice cube trays, freeze overnight, and transfer to an airtight zip-top bag or glass container. Freeze for up to 6 months.

Tip: Purée with other fruits like mango (once all have been introduced and pending no reaction), freeze into cubes, and serve thawed like little fruit sorbets.

Pineapple Purée

Prep time: 5 minutes

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

Besides its bright color and flavor, pineapple contains a natural anti-inflammatory compound called bromelain. Bromelain also aids in digestion, making it a perfect food for babies starting solids. Since pineapple can be a little stringy and firm in some places, chop and purée it with a small amount of liquid before puréeing the rest. Serve it around 8 months of age. Note: Pineapple is a higher-acidity food, and can cause a rash around the mouth or diaper area. If your baby is sensitive or already experiencing a rash, wait until they are closer to 9 to 10 months of age. Makes about sixteen 1-ounce freezer cubes

1½ cups fresh pineapple chunks (about ½ small pineapple)

Put the pineapple in a blender or food processor, and purée.

Storage: Divide into ice cube trays, freeze overnight, and transfer to an airtight zip-top bag or glass container. Freeze for up to 6 months.

Tip: If the pineapple is too stringy, consider cooking it for a few minutes and then puréeing.

Pairings: Purée with other fruits like mango or papaya (once all have been introduced and pending no reaction), freeze into cubes, and serve thawed like little fruit sorbets.

Kiwi Mash or Purée

Prep time: 5 minutes

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

Kiwis are good for babies because even though they have tiny seeds, the seeds are soft and edible. Kiwi is rich in vitamins A and C and high in potassium, fiber, and folate. Kiwi is not a common allergen, but it is acidic and can prompt redness around the mouth, or on the bottom after a bowel movement. Offer to your baby around 8 months of age, unless they are already battling a diaper rash, in which case you may want to wait until they are closer to 10 months of age. Makes about ⅓ cup

1 kiwi, peeled and quartered

Put the kiwi in a small bowl, and using a fork, mash. Or, transfer to a blender, and purée.

Storage: Keep leftover kiwi in a glass container in the refrigerator for up to 3 days.

Cantaloupe Mash

Prep time: 5 minutes

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

Rich in beta-carotene, cantaloupe is great for your little one’s eyes, skin, and hair. It’s also a juicy and tasty treat, so roll up your sleeves and enjoy this smooth melon with your babe! The rind can hold bacteria, so be sure to wash and scrub the cantaloupe with clean water before cutting into it, as the knife can transfer the bacteria from the rind onto the fruit. Makes ¼ cup

¼ cup chopped cantaloupe

Put the cantaloupe in a small bowl, and using a fork, mash.

Storage: Keep leftover melon in a glass container in the refrigerator for up to 3 days.

Tip: Choose a cantaloupe that smells sweet at the stem. Always wash melons before cutting them, since they grow on the ground and can contain bacteria. You can also offer this as a slice rather than a mash. At 7 to 8 months of age, offer it cut into slices about the thickness of a ruler.

Watermelon Mash

Prep time: 5 minutes

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

That pinky-red flesh of watermelon is rich in a powerful antioxidant called lycopene. In addition to watermelon’s health benefits, it’s just plain fun! Watermelon is at its ripest in late summer when it is high in water content, making it a refreshing treat for a hot day. It’s easy to prepare, and it’s almost always a hit! Makes ¼ cup

¼ cup chopped watermelon

Put the watermelon in a small bowl, and using a fork, mash.

Storage: Keep leftover melon in a glass container in the refrigerator for up to 3 days.

Tip: Look for a seedless watermelon, which contains soft beige seeds rather than the hard black ones. A ripe watermelon usually has a big yellow spot on it. You can also offer this as a slice rather than a mash. At 7 to 8 months of age, offer it cut into slices about the thickness of a ruler.

Mango Purée

Prep time: 5 minutes

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

There’s nothing more delicious than a ripe mango! Mangos are high in vitamins E and C, making them protective for your baby’s immune system. They also are packed with vitamin A, important for baby’s eye development. How to tell if a mango is ripe? It’ll be reddish, yellow, or orange; give a little when you squeeze it; and smell fruity at the stem. There’s an easy 45-second tutorial for how to cut a mango at mango.org. Serve this fruit at around 7 to 8 months of age. Makes about sixteen 1-ounce freezer cubes

1 pound mangos, peeled, pitted, and cut into ½-inch dice or 1 (16-ounce) package of frozen mangos

Put the mango in a blender, and purée until smooth.

Storage: Divide into ice cube trays, freeze overnight, and transfer to an airtight zip-top bag or glass container. Freeze for up to 6 months. You can alternatively keep some of the purée in a glass jar in the refrigerator for up to 3 days.

Strawberry Purée

Prep time: 10 minutes cook time: 10 minutes

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

Like many berries, strawberries are loaded with antioxidants and anti-inflammatory properties. Raw berries can be hard to digest for some babies, so at this age, cooking them is best until a couple months from now. You can certainly try offering raw berries (safely, of course), but this favorite breakfast treat is more easily digestible when cooked. It also provides optimal nutrient absorption this way. Strawberries are a good place to spend your organic dollar, as conventionally grown strawberries are among the produce most contaminated by pesticides. Makes about sixteen 1-ounce freezer cubes

2 cups fresh or frozen strawberries

2 tablespoons coconut oil (optional)

Filtered water

1. Hull the strawberries if using fresh: Using a paring knife, cut in a circle around the green, leafy stem to remove.

2. In a small saucepan, heat the coconut oil over medium heat (if using). (Before making this recipe, you can introduce coconut oil by itself to test for any possible reaction.)

3. Add the berries and cover with about ½ inch filtered water. Cover with a lid, and cook for about 5 minutes, or until soft and warm. Remove from the heat. Let cool for a few minutes with the lid off. Transfer to a blender, and purée to your desired consistency.

Storage: Divide into ice cube trays, freeze overnight, and transfer to an airtight zip-top bag or glass container. Freeze for up to 6 months. You can alternatively save some in a glass jar in the refrigerator for up to 3 days and divide the rest to freeze.

Tip: You could alternatively serve this as a mash rather than a purée. If it is too thin, you can mix this into another food your baby has already been introduced to. And if you’re comfortable with dairy, you can use ghee or grass-fed butter instead of coconut oil.

Pairings: You can serve strawberries alongside coconut cream for a tasty treat once it has been introduced, pending no reaction.

VEGGIE RECIPES

Mashed Sweet Potato

prep time: 10 minutes cook time: 15 to 20 minutes

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

Root vegetables like sweet potatoes provide complex carbs for growing littles. These macronutrients give their body the energy they need for the day’s adventures! Complex carbs are preferred over simple carbs because they help maintain level blood sugars. Sweet potatoes, in particular, are rich in beta-carotene and fiber and have a smooth texture when mashed. Makes about sixteen 1-ounce freezer cubes

2 large sweet potatoes, peeled and cut into 1-inch dice

¼ to ½ cup filtered water, plus more as needed

1 to 2 tablespoons coconut oil (optional)

1. In a medium pot, combine the sweet potatoes and water. Cover with a lid, bring to a simmer over medium-low heat, and cook for 10 to 15 minutes, or until very soft. Add a splash of water if it starts to look dry. Remove from the heat. Using a slotted spoon, transfer to a bowl.

2. Add the coconut oil (if using) and mash. (Before making this recipe, you can introduce coconut oil by itself to test for any possible reaction.)

3. Add the cooking liquid from the pot until you reach your desired consistency. You can also purée the sweet potatoes with the cooking liquid in a blender.

Storage: Divide into ice cube trays, freeze overnight, and transfer to an airtight zip-top bag or glass container. Freeze for up to 6 months. You can alternatively save some a glass jar in the refrigerator for up to 3 days and divide the rest to freeze.

Tip: If you’re comfortable with dairy, you can use ghee or grass-fed butter instead of coconut oil. For a non-vegetarian version, try using bone broth instead of water.

Pumpkin Purée

prep time: 10 minutes cook time: 20 minutes

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

Pumpkins are most available in fall through early winter. Stock up on them because they last quite a while if stored in a cool, dark, dry place. If you don’t have a pumpkin or are making this recipe out of season, you can grab a bag of frozen pumpkin already seeded and chopped. Packed with vitamins A and C, pumpkins are pretty to look at and good for your little one’s eyes and immune system. Makes about sixteen 1-ounce freezer cubes

1 pound pumpkin, peeled, seeded, and cut into ½-inch dice (about 1½ cups)

¼ to ½ cup filtered water, plus more to thin to desired consistency

1 to 2 tablespoons coconut oil (optional)

1. In a medium pot, combine the pumpkin and water. Cover with a lid, bring to a simmer over medium-low heat, and cook for about 15 minutes, or until very soft. Remove from the heat. Transfer to a blender.

2. Add the coconut oil (if using) and purée, adding more water to thin to your desired consistency. (Before making this recipe, you can introduce coconut oil by itself to test for any possible reaction.)

Tip: Always wash pumpkins before cutting them, since they grow on the ground and can contain bacteria. If you’re comfortable with dairy, you can use ghee or grass-fed butter instead of coconut oil. And for a non-vegetarian version, try using bone broth instead of water.

Butternut Squash Purée

prep time: 10 minutes cook time: 20 minutes

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

Butternut squash (and other winter squash) are most available late summer through winter. They can last up to a few months if stored in a cool, dark, dry place. If you don’t have a butternut squash or are making this recipe out of season, you can grab a bag of frozen butternut squash, which is already nicely seeded and chopped. Packed with vitamins A and C, butternut squash is good for your little one’s eyes and immune system. As baby grows, they can enjoy butternut squash prepared in other delicious ways that the whole family will enjoy, such as roasted and in soups. Makes about sixteen 1-ounce freezer cubes

1½ pounds butternut squash, peeled, seeded, and cut into ½-inch dice

¼ to ½ cup filtered water, plus more to thin to desired consistency

1 to 2 tablespoons coconut oil (optional)

1. In a medium pot, combine the squash and water. Cover with a lid, bring to a simmer over medium-low heat, and cook for about 15 minutes, or until very soft. Remove from the heat. Transfer to a blender.

Tip: Always wash squash before cutting them, since they grow on the ground and can contain bacteria. You could also use another variety of winter squash: acorn, kabocha, buttercup, or delicata, to name a few. If you’re comfortable with dairy, you can use ghee or grass-fed butter instead of coconut oil. And for a non-vegetarian version, try using bone broth instead of water.

Soft-Cooked Zucchini

prep time: 10 minutes cook time: 10 minutes

Freezer-Friendly • BLW • Dairy-Free • Gluten-Free • Nut-Free • Vegan • Vegetarian

Greens and raw salad are still too rough for baby’s digestive system, so offering a little zucchini gives them a “green” boost while still maintaining that soft-cooked texture perfect for digestion. This recipe is super-easy and handy to offer as a soft-cooked finger food. Makes about sixteen 1-ounce freezer cubes

3 small zucchini, peeled and cut into ¼-inch dice

¼ cup filtered water

1 to 2 tablespoons coconut oil (optional)

1. In a medium saucepan, combine the zucchini, water, and coconut oil (if using). (Before making this recipe, you can introduce coconut oil to test for any possible reaction.)

2. Cover with a lid, bring to a simmer over medium-low heat, and cook for 5 to 7 minutes, or until very soft. Remove from the heat.

Tip: You can also transfer the cooked zucchini to a blender, and purée, adding more water to reach your desired consistency. If you’re comfortable with dairy, you can use ghee or grass-fed butter instead of coconut oil. And for a non-vegetarian version, try using bone broth instead of water.

Pairings: This recipe works with a dash of ground cumin or garlic powder.

Celery Purée

prep time: 10 minutes cook time: 10 minutes

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

Who would guess that celery could make a good first food? That’s the beauty of purées! Since greens and raw salad are still too rough for your baby’s digestive system, offering a little puréed celery gives them a “green” boost while still maintaining that soft-cooked texture perfect for digestion. Celery also delivers nerve protection, antioxidants, and immunity-boosting properties and is rich in vitamins and minerals. This is a good veggie to purchase organic, since it appears on the Dirty Dozen list (this page). Makes about 1 cup

1 to 2 tablespoons coconut oil (optional)

4 celery stalks, cut into ½-inch pieces

¼ cup filtered water, plus more to thin to desired consistency

1. In a medium saucepan, heat the coconut oil over medium-low heat (if using). (Before making this recipe, you can introduce coconut oil by itself to test for any possible reaction.)

2. Add the celery and water. Cover with a lid, bring to a simmer, and cook for 5 to 7 minutes, or until very soft. Remove from the heat.

3. Transfer to a blender and purée, adding more water to thin to your desired consistency. Strain through a fine-mesh strainer to remove the stringy parts.

Tip: If you’re comfortable with dairy, you can use ghee or grass-fed butter instead of coconut oil. And for a non-vegetarian version, try using bone broth instead of water.

Pairings: This recipe works with a dash of ground cumin or garlic powder.

Parsnip Purée

prep time: 10 minutes cook time: 10 minutes

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

Parsnips are an underutilized root vegetable related to carrots, although they don’t really taste like carrots. Starchy with a mild sweet flavor, parsnips can be prepared in many ways as baby grows. They are a good source of vitamin C, folate, manganese, as well as complex carbohydrates (aka sustained energy) for your little one on the go. MAKES ABOUT 1 CUP

1 to 2 tablespoons coconut oil (optional)

3 parsnips, peeled and cut into ½-inch dice

¼ cup filtered water, plus more to thin to desired consistency

1. In a medium saucepan, heat the coconut oil over medium-low heat (if using). (Before making this recipe, you can introduce coconut oil by itself to test for any possible reaction.)

2. Add the parsnips and water. Cover with a lid, bring to a simmer, and cook for 5 to 8 minutes, or until very soft. Remove from the heat. Transfer to a blender. Purée, adding more water to thin to your desired consistency.

Storage: Keep in a glass jar in the refrigerator for up to 3 days.

Tip: If you’re comfortable with dairy, you can use ghee or grass-fed butter instead of coconut oil. And for a non-vegetarian version, try using bone broth instead of water.

Soft-Cooked Mushrooms

prep time: 5 minutes cook time: 10 minutes

Freezer-Friendly • blw • Dairy-Free • Gluten-Free • Nut-Free • Vegan • Vegetarian

I know, mushrooms aren’t really a vegetable; they’re a fungus! When your baby is closer to 8 months of age, mushrooms make an excellent soft-cooked finger food. Mushrooms have a high nutritional profile and antioxidant properties, which boost immunity and protect against disease. I recommend offering mushrooms regularly; they are so versatile, and in fact, they are one of the foods both my kids loved from a young age and still steal off my plate. Serves about 4

2 to 3 tablespoons coconut oil

1 cup sliced baby portobello mushrooms, halved

1. In a small saucepan, heat the coconut oil over medium-high heat. (Before making this recipe, you can introduce coconut oil by itself to test for any possible reaction.)

2. Add the mushrooms. Cook, stirring occasionally, for 7 to 8 minutes, or until very soft and browned. Remove from the heat.

Storage: Keep in a glass jar in the refrigerator for up to 3 days or in an airtight glass container in the freezer for up to 6 months.

Tip: These mushrooms are really nice to add to a purée or serve alongside another soft-cooked finger food like zucchini. If you’re comfortable with dairy, you can use ghee or grass-fed butter instead of coconut oil.

Soft-Cooked Summer Squash

prep time: 10 minutes cook time: 10 minutes

Freezer-Friendly • blw • Dairy-Free • Gluten-Free • Nut-Free • Vegan • Vegetarian

This peeled squash recipe is super-easy to offer as a soft-cooked finger food. Sometimes the peel gets in the way of new eaters at first, but once your baby has mastered this recipe, try cooking the squash with the peel on. Summer squash is related to green zucchini. They both have soft skin, which becomes even softer when cooked down. Makes about sixteen 1-ounce freezer cubes

3 small yellow summer squash, peeled and diced

¼ cup filtered water

1 to 2 tablespoons coconut oil (optional)

1. In a medium saucepan, combine the squash, water, and coconut oil (if using). (Before making this recipe, you can introduce coconut oil by itself to test for any possible reaction.)

2. Cover with a lid, bring to a simmer over medium-low heat, and cook for 5 to 7 minutes, or until very soft. Remove from the heat.

Storage: Divide into ice cube trays, freeze overnight, and transfer to an airtight zip-top bag or glass container. Freeze for up to 6 months. You can alternatively save some in the refrigerator in a glass jar and divide the rest to freeze.

Tip: You can also transfer the cooked squash to a blender and purée, adding more water to reach your desired consistency. If you’re comfortable with dairy, you can use ghee or grass-fed butter instead of coconut oil. And for a non-vegetarian version, try using bone broth instead of water.

Pairings: This recipe works with a dash of ground cumin or garlic powder.

Asparagus Purée

prep time: 5 minutes cook time: 5 to 10 minutes

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

Asparagus contains a rich nutrient profile, including fat-soluble vitamins A, D, E, and K. This means you need a fat served with it to absorb these vitamins. Asparagus can be fun to offer your baby in a purée or as a cooked finger food. Asparagus can cause gas in some babies, much like cauliflower or broccoli, so if your baby is sensitive, it might be better to wait until closer to 9 or 10 months to introduce. Otherwise, this recipe is good for babies around 8 months. Makes about sixteen 1-ounce freezer cubes

Filtered water

12 asparagus spears (about 1½ pounds), woody ends removed

1 to 2 tablespoons coconut oil (optional)

1. Set a steaming basket in a medium saucepan, and bring about 1 inch water to a boil, making sure the water does not touch the bottom of the basket.

2. Put the asparagus in the basket, tightly cover with a lid, and steam for 3 to 7 minutes, or until tender. Remove from the heat. Transfer to a blender.

3. Add the coconut oil (if using) and purée to your desired consistency. (Before making this recipe, you can introduce coconut oil by itself to test for any possible reaction.)

Tip: You can also serve as a finger food instead of puréeing. After cooking, just toss the asparagus in the oil before serving. If you’re comfortable with dairy, you can use ghee or grass-fed butter instead of coconut oil.

Soft-Cooked Carrot Purée

prep time: 10 minutes cook time: 20 to 25 minutes

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

This particular recipe is so tasty, I find myself dipping a finger into the purée and eating it while I’m whipping it up for my babies. Packed with beta-carotene, which the body converts to vitamin A, carrots bring immunity-boosting properties and eye health to the table (literally and figuratively) for your little one. Makes about sixteen 1-ounce freezer cubes

1 pound carrots, cut into 1-inch pieces

½ cup filtered water, plus more to thin to desired consistency

2 tablespoons coconut oil (optional)

1. In a pot, combine the carrots and water. Cook over medium heat for 20 to 25 minutes, or until very soft. Remove from the heat. Transfer to a blender.

2. Add the coconut oil (if using) and purée until smooth, creamy, and thick. (Before making this recipe, you can introduce coconut oil by itself to test for any possible reaction.) Add more water to reach your desired consistency.

Tip: If you’re comfortable with dairy, you can use ghee or grass-fed butter instead of coconut oil. And for a non-vegetarian version, try using bone broth instead of water.

Soft-Cooked Broccoli

prep time: 5 minutes cook time: 10 to 15 minutes

Freezer-Friendly • blw • Dairy-Free • Gluten-Free • Nut-Free • Vegan • Vegetarian

Broccoli is rich in nutrients from the inside out. For growth and development, it contains iron and zinc, along with vitamins A, C, K, and B6 and folate. As a cruciferous food, it can sometimes lead to gassiness, so waiting until your baby is at least 8 months of age is ideal. You can always test it out and see how your baby tolerates it, since every baby is different. Soft-cooked broccoli makes an excellent finger food. Makes about 2 cups

Filtered water

1 head of broccoli, cut into florets

2 tablespoons extra-virgin olive oil or avocado oil

1. Set a steaming basket in a medium pot, and bring about 1 inch water to a boil, making sure the water does not touch the bottom of the basket.

2. Put the broccoli in the basket, tightly cover with a lid, and steam for 8 to 10 minutes, or until completely soft and the stems are easily pierced with a fork. Remove from the heat.

3. Cut each floret in half vertically, making sure to cut the round stalk, which can be a choking hazard. Transfer to a bowl.

4. Add the oil, and toss.

Storage: Keep in a glass jar in the refrigerator for up to 3 days or in an airtight glass storage container in the freezer for up to 3 months.

Beet Mash or Purée

prep time: 5 to 10 minutes cook time: 10 to 15 minutes

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

This root veggie gets overlooked, but it’s packed with beneficial fiber, potassium, folate, and more. Don’t be alarmed: Your baby’s poop will definitely have a red tinge to it after enjoying beets. Some sources recommend waiting until closer to 10 months of age for beets, but other sources say it’s safe at 6 months of age or older. MAKES ABOUT 1½ CUPS

Filtered water

2 golden or red beets, peeled and cut into ½-inch dice

2 tablespoons coconut oil (optional)

1. Set a steaming basket in a medium pot, and bring about 1 inch water to a boil, making sure the water does not touch the bottom of the basket.

2. Put the beets in the basket, cover tightly with a lid, and steam for about 10 minutes, or until very tender. Remove from the heat. Transfer to a bowl, and mash with a fork.

3. If introducing around 6 to 7 months of age, transfer the beets to a blender instead, add the coconut oil (if using), and mash or purée. (Before making this recipe, you can introduce coconut oil by itself to test for any possible reaction.)

Storage: Keep in a glass jar in refrigerator for up to 3 days or in an airtight glass storage container in the freezer for up to 3 months.

Tip: If introducing this food to your baby around 8 months of age or older, cut into small, soft finger-food chunks, and serve with coconut oil. If you’re comfortable with dairy, you can use ghee or grass-fed butter instead of coconut oil.

MEAT & POULTRY RECIPES

Chicken Purée

cook time: 10 to 15 minutes

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

Chicken is mild in flavor and pairs well with many vegetables or other foods your baby might already be eating. It’s loaded with B complex vitamins (for energy), protein for growing babies, and iron. Around 9 to 10 months, you can offer a whole chicken drumstick to your baby for a more baby-led weaning approach. It’s easy to hold, and safe for eating once you remove the skin, any loose bones, or pieces of loose fat. Makes about sixteen 1-ounce freezer cubes

1 to 2 pounds boneless chicken breasts

3 to 4 cups filtered water

¼ teaspoon dried sage or thyme (optional)

In a pot, combine the chicken, water, and sage (if using). Cook over medium heat for 10 to 15 minutes, or until the chicken has cooked through. Remove from the heat. Transfer to a blender, and purée to your desired consistency.

Tip: You can try using bone broth instead of water. Instead of puréeing, you can cut the chicken into pea-size pieces and serve as is. Make sure the chicken is very tender.

Turkey Purée

cook time: 10 to 15 minutes

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

Turkey is another nutrient-rich meat that is mild in flavor and pairs well with many vegetables or other foods your baby might already be eating. It’s loaded with B complex vitamins (for energy), protein for growing babies, and iron. The zinc and selenium found in turkey supports your baby’s immune system. Ground turkey can be a great substitute for ground beef, while turkey can also sub in for chicken in many meals. Makes about sixteen 1-ounce freezer cubes

1 to 2 pounds boneless turkey breasts

3 to 4 cups filtered water

¼ teaspoon dried sage or thyme (optional)

In a pot, combine the turkey, water, and sage (if using). Cook over medium heat for 10 to 15 minutes, or until the turkey has cooked through. Remove from the heat. Transfer to a blender and purée to your desired consistency.

Tip: You can try using bone broth instead of water, and if breasts are unavailable, you can use ground turkey. Instead of puréeing, you can cut the turkey into pea-size pieces and serve as is.

Pork Purée

cook time: 10 minutes

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

Pork isn’t one of the first things you might think of to feed a baby, maybe because a lot of pork comes in the form of sausage or other preserved varieties that are high in sodium. The sodium content in those types of pork are too much for a baby’s small kidneys. Ground pork, however, from a pasture-raised, nitrate-free source, can be really beneficial for your baby. It’s high in protein, selenium for a happy thyroid that equals healthy hormone production, and B vitamins. Some babies are ready around 8 months of age for ground pork, either as a finger food or mixed into an already introduced vegetable purée. However, others may do best with it puréed at this age. Makes 1 to 1½ cups

1 pound pasture-raised ground pork

¼ cup filtered water

1. Heat a medium skillet over medium heat.

2. Add the pork and cook, breaking up the meat, for 7 to 8 minutes, or until no longer pink. Remove from the heat. Drain and discard the fat.

3. Transfer the pork to a blender, and purée to your desired consistency, adding the water as needed.

Storage: Keep in a glass jar in the refrigerator for up to 3 days.

Tip: Instead of puréeing, you can break up the pork into pea-size pieces and serve as is.

Pairings: You can also serve the pork mixed with bone broth, a puréed vegetable such as sweet potatoes or carrots, or full-fat, plain yogurt, if it has already been introduced.

Beef Purée

cook time: 10 minutes

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

Beef is one of the best iron sources for your baby. If you aren’t introducing any of the Superfoods for Babies (this page), like liver pâté or bone marrow, pasture-raised or grass-fed beef is going to be your next-best animal source for iron. It’s high in protein, iron, and B vitamins. Some babies are ready around 8 months of age for ground beef, either as a finger food or mixed into an already introduced vegetable purée. However, others may do best with it puréed at this age. Makes 1 to 1½ cups

1 pound grass-fed ground beef

¼ cup filtered water

1. Heat a medium skillet over medium heat.

2. Add the beef and cook, breaking up the meat, for 8 to 10 minutes, or until no longer pink. Remove from the heat. Drain and discard the fat.

3. Transfer the beef to a blender, and purée to your desired consistency, adding the water as needed.

Storage: Keep in a glass jar in the refrigerator for up to 3 days.

Tip: Bison is a really great alternative here. They are not mass produced like beef cattle. Instead of puréeing, you can break up the beef into pea-size pieces and serve as is.

Pairings: You can also serve the beef mixed with bone broth, a puréed vegetable such as sweet potatoes, butternut squash, or zucchini, or full-fat, plain yogurt, if it has already been introduced.

Lamb Purée

cook time: 5 to 10 minutes

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

Lamb is another meat you probably wouldn’t think to serve your baby right off the bat, but it’s an exceptional source of heme iron, B vitamins, zinc, and selenium for hormone health. Some babies around 8 months of age are ready for ground lamb, either as a finger food or mixed into an already introduced vegetable purée. However, others may do best with it puréed at this age. Makes 1 to 1½ cups

1 pound ground lamb

Filtered water

1. Heat a medium skillet over medium-high heat.

2. Add the lamb and cook, breaking up the meat, for 5 to 6 minutes, or until no longer pink. Remove from the heat. Drain and discard the fat.

3. Transfer the lamb to a blender, and purée to your desired consistency, adding the water as needed.

Storage: Keep in a glass jar in the refrigerator for up to 3 days.

Tip: Instead of puréeing, you can break up the lamb into pea-size pieces and serve as is.

Pairings: You can also serve the lamb mixed with bone broth, a puréed vegetable such as sweet potatoes, butternut squash, or zucchini, or full-fat, plain yogurt, if it has already been introduced.