SEVEN: Chunky Meals & Finger Foods, All-Organic Baby Food Cookbook

Around 8 to 10 months, many babies start to develop the pincer grasp. This is exemplified by touching one finger to a thumb to hold something. It is helping to develop the action of grasping. Babies do this as a means of exploration, and it is so much fun to watch! They also start to put everything in their mouth around this age, so if your baby has not been too interested in self-feeding yet, they may be from now on! This is a perfect time to begin finger foods. Some of the soft fruits and veggies in this next meal plan can be puréed. This is an especially important time to supervise, as you’ll be watching for how baby navigates different sizes and textures, and of course making sure your baby isn’t filling their mouth with too much. If they do, it’s important not to intervene by trying to put your fingers in their mouth; rather, teach them by calmly saying “that’s too much food” and show them how to open their mouth and push their tongue out, saying “ah” repeatedly.

WHAT TO EXPECT

Around 8 to 9 months, you will start to establish a more consistent pattern of feeding, rather than offering random tastes of things. You’ll still want to avoid any strict schedule. Foods should vary in texture and include some very soft, mushy lumps. For most babies, it’s appropriate to offer small chunks of finger foods along with some purées. Continue offering easy-grip spoons and forks, but don’t expect them to be used. It’s more about practicing and feeling free to use their hands for the full sensory experience. A few recipes in this chapter will include gluten-free flours like coconut flour, almond flour, and oat flour, as baby does not yet have large amounts of amylase (a digestive enzyme) to break down grain starches at this age.

How Much to Feed

2 tablespoons to ½ cup, following baby’s lead

When to Feed

About 2 to 3 meals per day. Every baby’s eating rhythm will look different, but an example at 8 to 9 months could be: wake up, nurse/bottle, mid-morning meal, nurse/bottle before an afternoon nap, dinner with the family, and nurse/bottle before bed. Babies tend to begin eating 3 small meals a day at different times, but usually at around 9 to 12 months.

What to Drink

Breast milk, formula, bone broth, and water are the only appropriate liquids to offer your baby at this age. At 12 months, you can introduce cow’s milk if you desire, but it is not required.

First-Time Parent Tip

When your baby turns 12 months, many nursing moms believe they must introduce cow’s milk. However, if you’re nursing, your toddler is already getting the most nutritious milk available and there is no requirement to introduce cow’s milk (see Introducing Milk at 12 Months, this page).

Chunky Meals

Minty Watermelon Breakfast Bowl

prep time: 15 minutes

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

Watermelon is a juicy hit for most kids. Served over coconut chia mousse, it makes for a perfect protein-and-fat breakfast bowl, introducing your little one to the flavor of mint. Adults will love this juicy, refreshing, and summery combination, too! Try offering watermelon in different cuts, such as ruler-thick slices, for your baby to practice grabbing and picking up. Makes about 2 cups

1 cup finely diced seedless watermelon

1 teaspoon minced fresh mint

½ teaspoon fresh lemon juice

¼ teaspoon olive oil

1 cup Chia Seed Mousse (this page)

In a small bowl, combine the watermelon, mint, lemon juice, and olive oil. Stir, and serve over chia seed mousse.

Storage: Keep in an airtight glass container in the refrigerator for up to 3 days.

Tip: You could serve this over Homemade Yogurt (this page) or store-bought, full-fat, plain yogurt instead of coconut chia seed mousse.

Sweet Potato Yogurt Breakfast Bowl

prep time: 5 to 10 minutes

Gluten-Free • Vegetarian

This breakfast bowl is a perfect blend of sweet and savory, giving your little one the energy they need for the morning ahead. Sometimes babies and toddlers like their food deconstructed so they can experience flavors and textures individually. Other times, they like to explore the combination of foods together. Serve this bowl to a baby who has already been introduced to all these ingredients, closer to 11 months of age. Makes about 1 cup

½ cup full-fat, plain yogurt

½ teaspoon alcohol-free vanilla extract

⅛ teaspoon ground cinnamon

¼ teaspoon chia seeds

¼ teaspoon flax meal

1 dollop of almond butter, plus more for garnish

½ to 1 teaspoon maple syrup

¼ cup fresh blueberries, smashed

¼ cup diced sweet potato, roasted or steamed

1. In a medium bowl, combine the yogurt, vanilla, cinnamon, chia seeds, flax meal, almond butter, and maple syrup. Mix well.

2. Add the blueberries and sweet potato.

Storage: Keep in an airtight glass container in the refrigerator for up to 3 days.

Tip: You can garnish with nut butter or seed butter, such as sunflower, to avoid allergen exposure. For babies more than 12 months old who have been introduced to honey, you could substitute honey for maple syrup.

Blueberry, Banana, and Avocado Bowl

prep time: 10 minutes

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

This recipe is great for a baby around 10 or 11 months old who has been introduced to all of these foods separately. It’s a perfect way to practice picking up different foods, combining them together in one meal so baby can experience the flavor combination and different textures. The optional flax meal provides omega-3 fatty acids, fiber, and more, keeping baby full and healthy. Makes 1 to 2 cups

¼ ripe avocado, pitted and peeled

½ banana, peeled

1 to 2 teaspoons flax meal (optional)

¼ cup smashed blueberries

1. Cut the avocado into slices the length and width of your finger.

2. Cut the banana like the avocado, making 4 long slices that are easy to grasp with the whole hand.

3. Dust the avocado and banana with the flax meal (if using) to coat evenly. This helps give your baby a better grip. Transfer to a bowl.

4. Add the blueberries and serve.

Storage: This bowl doesn’t keep that well in the refrigerator, but if you have leftovers, consider making them into a smoothie.

Tip: Want to make this into a smoothie for your baby? Just add all the ingredients to a blender with about 1/4 cup filtered water or plain yogurt (if dairy has been introduced) and a few ice cubes, and blend on high. Serve with a straw so your baby can practice sipping.

Homemade Yogurt with Berries

prep time: 5 minutes, plus 16 to 28 hours for the yogurt to incubate and set cook time: 10 to 15 minutes

Gluten-Free • Nut-Free • Vegetarian

Around 9 months of age, the introduction of yogurt is appropriate for babies who do not have signs of dairy sensitivity. Cultured dairy such as yogurt is probiotic-rich, giving the gut lots of good bacteria. The most valuable and nutrient-rich type of milk is raw milk from a clean source. Many states allow the sale of raw milk in retail stores, but other states have restrictions. If you have access to raw milk, it’s preferred. If not, a local milk made by a “vat pasteurization” process is best, not “ultra pasteurized.” Make sure to get whole milk for the most nutrition. Homemade yogurt also yields a protein called whey, which can be used to for soaking grains (see this page). You will need one 1-quart sterilized canning jar for this. Makes about 4 cups

1 quart whole milk

2 tablespoons plain, whole-milk yogurt

A few tablespoons maple syrup (optional)

¼ cup berries, already introduced in the diet

1. In a large stainless-steel pan, heat the milk over medium heat until it reaches 180°F. Remove from the heat. Transfer to the canning jar. Let cool to 115°F, by either setting on the counter or placing in a cool water bath.

2. Add the yogurt and lightly stir.

3. Transfer the jar to the oven, and let incubate with the oven light on for 12 to 24 hours. The longer the yogurt incubates, the tangier it will be. The heat from your oven light will provide a consistent heat. You could, alternatively, put it in another warm place in your home.

4. Refrigerate the yogurt until it is set and cold.

5. Pour off and reserve the whey (the liquid on top), or strain with a cheesecloth (or clean, thin cotton kitchen towel) for a thicker yogurt. Reserve the whey in the refrigerator in a clean glass jar for up to 2 months, and use it for future soaking recipes, if desired.

6. Add the maple syrup (if using).

7. When ready to serve the yogurt, smash the berries. This helps prevent choking.

Storage: Keep in an airtight glass container in the refrigerator for up to 2 weeks.

Tip: Alternatively, you could use goat’s milk.

Easy Banana Pancakes

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

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

You’re not likely to get much pushback on this dish. In fact, it’ll probably be a recipe your little one enjoys for years to come! This recipe uses egg yolk, but if your baby is 12 months or older, you could use a whole egg instead. I usually double (or triple) pancake recipes to freeze in bulk. Serves 4

1 ripe banana, peeled

2 egg yolks or 1 large egg (see head note)

½ cup coconut flour

1 teaspoon aluminum-free baking powder

⅛ teaspoon ground cinnamon (optional)

Coconut oil, for greasing

1. In a medium bowl, mash the banana.

2. Add the egg yolks, flour, baking powder, and cinnamon (if using). Whisk just until the ingredients come together; do not overmix.

3. Grease a medium nonstick skillet, and preheat over medium-low heat.

4. Scoop about ¼ cup of batter into the skillet. Cook for 3 to 4 minutes on each side, or until golden. Remove from the heat.

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

Tip: You can get creative and replace 1 tablespoon of the banana with pumpkin or another purée. Around 12 to 18 months, you can use whole-wheat or all-purpose flour instead of coconut flour (see What to Expect, this page).

Lemony Chicken and Carrot Soup

prep time: 10 to 15 minutes cook time: 25 to 30 minutes

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

Although this is a soup, it’s a great dish to serve as finger food. The soup contains a yummy blend of soft-cooked veggies and chicken for your adventurous eater. It’s perfect for a baby who has already been introduced to all of these foods and is practicing the pincer grasp. Make sure all foods are cut into small, soft, mashable finger foods, and add just a little broth. Serves 8 generously

3 tablespoons grass-fed, unsalted butter

2 boneless, skinless chicken breasts

¼ teaspoon freshly ground black pepper

1 yellow onion, diced

2 carrots, diced

1 small green zucchini, diced

1 teaspoon dried thyme

1¼ quarts bone broth

Juice of 1 lemon

1. In a large pot, melt 1 tablespoon of butter over medium heat.

2. Add the chicken and cook for 3 to 4 minutes on each side, or until cooked through. Transfer to a plate.

3. Melt the remaining 2 tablespoons of butter in the pot.

4. Add the onion, carrots, zucchini, and thyme. Cook for 3 to 4 minutes, or until they begin to soften.

5. Add the bone broth, scraping any browned bits from the bottom of the pot. Bring to a boil.

6. Meanwhile, chop the chicken into finger food–size chunks. Once the soup comes to a rolling boil, stir in the chicken.

7. Reduce the heat to a simmer, and cook for 10 to 12 minutes, or until the vegetables are very tender. Remove from the heat.

8. Stir in the lemon juice.

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

Tip: You can substitute coconut oil for butter for a dairy-free option.

Pumpkin and Cod Soup

prep time: 15 to 20 minutes cook time: 50 to 55 minutes

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

Pumpkin enjoys a wide nutritional profile, enhancing bones and teeth, immunity, eyesight, and more. Adding fish provides a meal rich with omega-3s and vitamins to nourish your little one. If you’re making this recipe when your little one is less than 12 months old, use coconut cream instead. Serves 4 to 6

4 tablespoons ghee or coconut oil

½ medium onion, diced

½ medium pumpkin, peeled, seeded, and finely diced

2 (4-ounce) cod fillets

3 cups bone broth

Freshly ground black pepper to taste

¼ cup heavy cream (or canned coconut cream if less than 12 months old)

1. In a medium saucepan, melt 3 tablespoons of ghee over medium-high heat.

2. Add the onion and sauté, stirring occasionally for 5 to 6 minutes, or until translucent.

3. Add the pumpkin and cook, stirring occasionally for about 15 minutes, or until browned.

4. Meanwhile, in a small saucepan, melt the remaining 1 tablespoon of ghee over medium-high heat.

5. Add the cod to the small saucepan. Sauté for 2 to 3 minutes on each side, or until easily flaked with a fork and cooked through. Remove from the heat. Transfer to a plate.

6. To the medium saucepan, add the bone broth, bring to a simmer, and cook for about 30 minutes, or until the pumpkin is mushy. Remove from the heat and let cool a bit. Transfer to a blender, and purée until smooth. Season with pepper to taste. Return to the pan.

7. Add the cream. Bring to a boil over low heat. Remove from the heat.

8. Flake one quarter to one half of a cod fillet into the soup per serving.

Storage: Keep the cod and soup in separate glass containers in the refrigerator for up to 3 days.

Tip: You can use sweet potato instead of pumpkin here.

Poached Cod with Carrots and Squash

prep time: 15 to 20 minutes cook time: 30 to 35 minutes

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

The texture of these foods makes for a soft, easy-to-eat meal for your baby. This savory flavor combination is one of my favorites. If your child hasn’t been interested in fish yet, try serving something they like, such as carrots or squash, alongside the fish. This may increase the chance they’ll try it on the first go-round! Serves 4 to 6

3 tablespoons coconut oil, ghee, or grass-fed, unsalted butter

1 tablespoon minced white onion

1 tablespoon minced garlic

Sprinkle of turmeric

1 tablespoon grated ginger (optional)

2 carrots, finely diced

1 yellow squash, finely diced

3 to 4 cups bone broth

4 (4-ounce) cod fillets

1. In a large skillet, melt the coconut oil over medium heat.

2. Add the onion, garlic, turmeric, and ginger (if using). Sauté for 3 to 5 minutes, or until the garlic and onion are soft and translucent.

3. Add the carrots and squash. Cook for 5 to 7 minutes, or until soft.

4. Add the bone broth and simmer for 10 minutes.

5. Add the cod, immersing it completely in the broth. Cover with a lid, and cook for 6 to 8 minutes, or until easily flaked with a fork and cooked through. Remove from the heat.

Storage: Keep in an airtight glass container in the refrigerator for up to 3 days.

Tip: Haddock is a good substitute for cod.

Avocado and Mackerel Salad

prep time: 5 to 10 minutes

Dairy-Free • Gluten-Free • Nut-Free

If you haven’t tried mackerel, it has a similar taste to tuna. Babies under 12 months old need about 500mg DPA and EPA daily—two fatty acids that are found in fish like mackerel. Fats like these help your baby’s brain develop properly. Mackerel is considered a “SMASH” fish (sardines, mackerel, anchovies, salmon, and herring), otherwise known as the best fish for you due to the low mercury and high omega-3 levels (see this page). This may sound totally new, but this is basically tuna salad with mackerel. Give it a try! Serves 3 to 4

1 (4-ounce) can mackerel, drained

2 to 3 tablespoons avocado oil– or olive oil–based mayonnaise

Pinch of freshly ground black pepper

½ ripe avocado, halved, pitted, peeled, and sliced

In a small bowl, combine the mackerel, mayonnaise, pepper, and avocado. Smash to form a chunky, moist mixture.

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

Tip: You can add shredded carrot or minced celery for babies older than 15 months, and you can substitute canned salmon for mackerel. Also, a few shakes of curry powder make for a good variation in flavor.

Coconut Chicken Curry with Carrots and Potatoes

prep time: 15 to 20 minutes cook time: 20 to 25 minutes

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

This nutrient-packed meal is likely to become a family favorite. You can serve it over soaked rice (see this page), or make cauliflower rice to serve alongside this dish. Yellow curry powder aids in digestion and has antibacterial properties. Make sure the ingredients are cooked super soft and served in small chunks, easy for your baby to pick up and mash between fingers and gums. Serves 6 to 8

1 to 2 pounds boneless, skinless chicken, cut into ½-inch dice

4½ to 5 teaspoons mild yellow curry powder

½ to 1 teaspoon freshly ground black pepper

2 tablespoons grass-fed, unsalted butter or coconut oil

1 onion, diced

2 carrots, chopped

1 large sweet potato, cut into ½-inch dice

2 (15-ounce) cans full-fat coconut milk

1 teaspoon ground ginger

2 teaspoons chopped garlic

2 cups fresh spinach

1. In a large bowl, toss together the chicken, curry powder, and pepper. Set aside.

2. In a saucepan, melt the butter over medium heat.

3. Add the onion and sauté for 5 minutes.

4. Add the carrots and sweet potato. Cook for 2 to 3 minutes.

5. Add the coconut milk, ginger, garlic, and chicken. Cover with a lid, and cook for about 15 minutes.

6. Fold in the spinach. Remove from the heat. Serve over rice if 15 months or older (see this page for how to prepare for a baby).

Storage: Keep in an airtight glass container in the refrigerator for up to 3 to 4 days or in the freezer for up to 3 months.

Tip: You can double this recipe and freeze half to pull out on a night when you need something quick and nourishing.

Egg Drop Soup with Chicken

prep time: 15 minutes cook time: 30 to 35 minutes

Dairy-Free • Gluten-Free • Nut-Free

This soup just like chicken noodle soup, warms the soul, and I love how little prep it takes. Whip this up during the fall season to keep your family well and warm. Its immune-boosting properties are abundant in every ingredient! Serves 8

Filtered water

2 boneless, skinless chicken breasts (about 1¼ pounds)

1 onion, chopped

4 cups chopped carrots, cut in ¼-inch disks (about 8 carrots)

4 celery stalks, chopped

2 teaspoons garlic powder

¼ teaspoon freshly ground black pepper, or to taste

5 large eggs

1. Fill a medium pot with 4 cups water. Add the chicken. Bring to a gentle boil over medium heat. Remove from the heat. Flip the chicken over, cover with a lid, and leave it in the pot for 10 minutes, or until cooked through. Transfer the chicken to a cutting board. Once cool enough to handle, chop it into bite-size pieces.

2. To the water in the pot, add the onion, carrots, and celery. Bring to a boil. Cook for 10 to 12 minutes, or until the vegetables are soft.

3. Add the chopped chicken, garlic powder, and pepper.

4. Reduce the heat to a simmer. Break the eggs one by one into the pot, stirring vigorously after each addition. Simmer for 1 minute or so, and remove from the heat. Season with pepper to taste.

Storage: Keep in an airtight glass container in the refrigerator for up to 3 days.

Steak and Veggie Stir-Fry

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

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

It’s fun to involve the kids with this meal because as you chop the vegetables, they can transfer them into a big bowl until it’s time to cook. Even a young kiddo around 18 months old can help with prep work. When kids help in the kitchen, it increases their interest in food preparation, the meal itself, and in food in general. Serves 4 to 6

2 tablespoons olive oil

1 onion, chopped

2 bell peppers, cored and chopped

1 large zucchini or yellow squash, cut into half-moons

1 cup broccoli florets

1 cup cauliflower florets

1 cup shredded carrot

¼ low-sodium soy sauce

1 pound flank steak, cut into ½-inch strips

1 tablespoon coarsely chopped garlic

2 tablespoons sesame oil

1. In a large skillet, heat the olive oil over medium-high heat.

2. Add the onion, peppers, zucchini, broccoli, cauliflower, carrot, and soy sauce. Cover with a lid and cook for 8 to 10 minutes, or until the vegetables are soft. Transfer to a large serving bowl.

3. Add the beef and garlic. Cook until the beef is cooked to your desired doneness. Remove from the heat. Stir into the vegetable mixture.

4. Add the sesame oil, and toss. Serve over rice, if 15 months or older (see this page for how to prepare for baby).

Storage: Keep everything together in an airtight glass container in the refrigerator for up to 3 days.

Tip: You can use any vegetables in your refrigerator that need to be used up. Try cabbage, Brussels sprouts, more peppers, or snap peas. You just need about 4 cups of vegetables. For a gluten-free option, you can use tamari or coconut aminos instead of soy sauce.

Turkey and Zucchini Herb Bowl

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

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

This recipe is super quick to whip up and a favorite meal for a weekly rotation. It’s great for little fingers to pick up, beginning around 9 months of age, and packed with nutrition. Adding herbs to the dish adds variety and new flavors for your child to experience. Serves about 4

1 large zucchini or 3 small zucchini, peeled

1 pound ground turkey

¼ cup fresh basil, minced, or 1 teaspoon dried

2 tablespoons fresh oregano or 1 teaspoon dried

1 tablespoon fresh parsley, minced, or 2 teaspoons dried

1 tablespoon olive oil or avocado oil

4 teaspoons minced garlic

1 yellow onion, diced

⅓ cup marinara sauce

1. Cut the zucchini into half-moons, then cut in half again.

2. Put the turkey in a medium nonstick saucepan, and cook over medium heat, breaking up the meat, for 4 to 6 minutes, or until cooked through.

3. If using dried basil, oregano, and parsley, add them now.

4. Add the oil, garlic, and onion. Cook for 3 to 4 minutes, or just until the onion begins to soften.

5. Add the zucchini and marinara sauce. Cover with a lid and cook for 5 to 7 minutes, or until the zucchini is tender. Remove from the heat.

6. If using fresh basil, oregano, and parsley, stir them in now.

Storage: Keep in an airtight glass container in the refrigerator for up to 3 days.

Tip: You could use yellow summer squash instead of zucchini. This mixture is super tasty stuffed inside a sweet potato or butternut squash.

Roasted Rainbow Spuds

prep time: 10 to 15 minutes cook time: 40 minutes

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

Different colors deliver different nutritional benefits, even when those colors all come from one food! Here, we’ll capitalize on the variety of potatoes available. Both the beautiful colors and the shape of these beauties make eating fun. Serve as a finger food for your baby, alongside a dip of plain Greek yogurt. Serves 4 to 8

2 purple potatoes or purple sweet potatoes, cut into ½-inch half-moons

2 sweet potatoes, cut into ½-inch half-moons

3 tablespoons avocado oil or melted coconut oil

1 teaspoon freshly ground black pepper

1. Preheat the oven to 400°F.

2. In a large bowl, combine the potatoes, sweet potatoes, oil, and pepper. Toss, then arrange flat on a baking sheet.

3. Transfer the baking sheet to the oven, and bake for 20 minutes.

4. Raise the heat to 425°F. Bake for 20 minutes or until soft. Remove from the oven.

Storage: Keep in an airtight glass container in the refrigerator for up to 3 days.

Sweet Potato Pancakes

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

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

Here’s a twist on the traditional pancake. More like a hash brown, it’s made with sweet potato and warm spices. This recipe is best for a baby around 12 months of age because it contains whole eggs. I would recommend first introducing your baby to a whole egg by itself, unless they have already been introduced to every ingredient in this recipe. Makes about eight 2-inch pancakes

½ cup mashed, cooked, peeled sweet potato

2 large eggs

¾ teaspoon ground cinnamon

¼ teaspoon ground ginger

¼ teaspoon ground nutmeg

Coconut oil, for frying

Grass-fed butter, for serving

1. In a medium bowl, mix together the sweet potato and eggs until very smooth.

2. Add the cinnamon, ginger, and nutmeg. Mix to combine.

3. In a medium saucepan, heat a thin layer of coconut oil over medium heat.

4. Spoon 1 to 2 tablespoons of batter in the pan, and repeat to make eight 2-inch pancakes. Small pancakes flip more easily.

5. Reduce the heat to medium-low. Cook the pancakes for 2 to 3 minutes on each side. Top with butter.

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

FINGER FOODS

Wiggly Jigglers

prep time: 10 minutes, plus 3 hours to set

Dairy-Free • Gluten-Free • Nut-Free

Boxed flavored gelatin mixes are loaded with artificial dye and sugar, but this homemade version offers an easy, nutritious alternative. Unprocessed gelatin like we use here contains important amino acids and is nourishing to the gut. I flavor it with real grape or apple juice because it puts a healthy spin on a fun food. Grape juice supposedly can change the pH of your stomach to prevent a stomach bug. There is no official study I can find, but I am speaking from experience along with testimonies from lots of moms in the medical field. Plus, it’s a good excuse for a fun-colored jiggler. Serves 16 generously

Coconut oil, for greasing

3½ cups no-added-sugar apple juice or grape juice (not from concentrate)

2 tablespoons unflavored gelatin powder

½ cup boiling filtered water

1. Grease an 8 x 8-inch pan with coconut oil.

2. In a medium bowl, combine ½ cup of juice and the gelatin powder. Whisk it quickly and vigorously before it sets.

3. Immediately add the boiling water and whisk until combined.

4. Add the remaining 3 cups of juice.

5. Pour the mixture into the prepared pan. Refrigerate for at least 3 hours to set. Cut into cubes and serve as finger food.

Storage: Keep in an airtight glass container in the refrigerator for up to 3 days.

Tip: It helps to have the liquids (juice, boiling water) already measured out in separate cups and ready to add. You can also cut this recipe in half for a smaller batch.

Banana Mini Muffins

prep time: 5 to 10 minutes cook time: 20 to 25 minutes

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

These are ideal to whip up ahead and reach for during the week. Depending on your baby’s chewing development and eating skills, some babies may need to have foods like these served a special way, since bread textures can clump together in the mouth and become a choking hazard. Generally, from 8 to 10 months, these muffins would be best served broken into pieces. For 11 to 12 months, offering a muffin in 2 halves may be more appropriate. Makes 12 to 15 mini muffins

½ cup (1 stick) grass-fed, unsalted butter or coconut oil, melted, plus more for greasing

½ cup maple syrup or honey (only use honey if over 12 months old)

1 cup mashed ripe bananas

2 teaspoons alcohol-free vanilla extract

2 cups oat flour (see Tip)

1 teaspoon baking soda

1 teaspoon aluminum-free baking powder

2 tablespoons flax meal (optional)

½ cup chopped walnuts (optional)

1. Preheat the oven to 350°F. Grease a mini muffin pan.

2. In a large bowl, whisk the butter and maple syrup until thoroughly mixed.

3. Add the bananas, vanilla, oat flour, baking soda, baking powder, and flax meal (if using). Mix just until combined.

4. Fold in the walnuts (if using). Pour into the prepared muffin pan.

5. Transfer the muffin pan to the oven, and bake for about 10 minutes, or until a toothpick inserted into a muffin comes out clean. Remove from the oven.

6. Let the muffins cool in the pan before removing them.

Storage: Store, covered, on the counter for about 3 days or in the refrigerator for up to 1 week.

Tip: You can easily make oat flour by processing rolled oats in a blender or food processor.

Hooray for Hummus Dip

prep time: 10 to 15 minutes

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

Dips are the best! They offer a fun way to get kids interested in eating things they may not normally be into. Hummus is easy, delicious, healthy, and fun to scoop veggies in, and can be popular for snacking. This Middle Eastern side dish is packed with nutrients, and contains a good amount of plant protein, too. Hooray for hummus! Makes 3 to 4 cups

⅓ cup roasted tahini (sesame paste)

½ cup extra-virgin olive oil, plus more for garnish

1 tablespoon minced garlic, plus more for garnish

2½ (15-ounce) cans chickpeas, drained and rinsed

¼ cup fresh lemon juice, or to taste

½ cup filtered water

Sprinkle of paprika, for garnish

Carrot sticks, sliced cucumber, or crackers, for serving

1. Put the tahini, olive oil, garlic, chickpeas, lemon juice, and water in a food processor or blender. Pulse until smooth. Add more lemon juice to taste. Transfer to a bowl.

2. Garnish with olive oil, paprika, and garlic.

3. Serve with carrot sticks, cucumber slices, or crackers.

Storage: Keep in a glass jar in the refrigerator for up to 5 days.

Tip: At the store, tahini is normally found by the nut butters, even though sesame is a seed.

Roasted Cauliflower with Peanut Dip

prep time: 15 minutes cook time: 25 to 30 minutes

Freezer-Friendly • Dairy-Free Option • Gluten-Free option • Vegan Option • Vegetarian

This family side is served with a fun peanut butter dip, which offers exposure to the common allergen, peanuts. Dips and sauces make foods more enticing for kids to try, as they can dunk vegetables or other foods into them. Serves 4

For the cauliflower:

2 heads of cauliflower, cut into florets

½ cup avocado oil or ghee

2 teaspoons smoked or plain paprika

1 teaspoon garlic powder

Pinch of freshly ground black pepper

For the peanut dip:

¼ cup warm filtered water

¼ cup plus 2 tablespoons creamy peanut butter

2 tablespoons rice wine vinegar

2 tablespoons fresh lime juice

2 teaspoons minced fresh ginger

1 teaspoon low-sodium soy sauce

1 teaspoon maple syrup or honey (only use honey if over 12 months old)

To make the cauliflower:

1. Preheat the oven to 425°F.

2. In a large bowl, toss together the cauliflower, avocado oil, paprika, garlic powder, and pepper. Transfer to a baking sheet.

3. Transfer the baking sheet to the oven, and roast for 25 to 30 minutes, or until the cauliflower is soft and golden. Remove from the oven.

To make the peanut dip:

1. While the cauliflower is cooking, in a glass jar, combine the water, peanut butter, vinegar, lime juice, ginger, soy sauce, and maple syrup. Seal the lid and shake vigorously.

2. Serve alongside the cauliflower as a dip or drizzle.

Storage: Keep the cauliflower and dip in separate airtight glass containers in the refrigerator for up to 3 days.

Tip: You can substitute any nut or seed butter here to avoid allergen exposure. Note that soy sauce does contain gluten, so if this is something you are avoiding for your child, opt for a gluten-free alternative such as tamari, or coconut aminos.

Sweet Potato Crackers

prep time: 15 to 20 minutes, plus 10 minutes to chill until firm cook time: 30 minutes

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

Crackers are a favorite kids’ snack, but most store-bought crackers are filled with ingredients that don’t support health or growth in any way. This recipe is a wonderful alternative. These homemade crackers are so easy to make and are insanely delicious. They’re crunchy, savory, and easy to munch on. You might want to double the recipe, so you can enjoy them, too. Makes about 3 dozen

1 cup mashed cooked sweet potato

1½ cups oat flour

2 teaspoons fresh rosemary, minced

½ teaspoon garlic powder

¼ cup coconut oil, melted

1. Preheat the oven to 350°F. Line a 9 x 13-inch baking sheet with parchment paper.

2. In a medium bowl, combine the sweet potato, oat flour, rosemary, garlic powder, and coconut oil. Stir until a dough forms. Transfer to the prepared baking sheet, and place another sheet of parchment paper on top. Refrigerate for 5 to 10 minutes, or until firmed up.

3. Using a rolling pin, roll the dough into a thin layer, about ⅛ inch thick. The thinner the dough, the crispier the cracker.

4. Carefully remove the top layer of parchment paper. Using a pizza cutter, cut the dough into 1-inch squares.

5. Transfer the baking sheet to the oven, and bake for 15 minutes. Remove from the oven. Flip the crackers individually. Return the baking sheet to the oven, and bake for 15 minutes, or until the crackers are dry and crisp. Remove from the oven.

Storage: Keep in an airtight glass container at room temperature for up to 5 days.

Tip: If you don’t have a rolling pin, you can use a canned good, water bottle, or tall drinking glass. If you don’t have parchment paper, you can grease the baking sheet very well with coconut oil. Instead of the top layer of parchment paper, you can use plastic wrap with a rolling pin instead.

Sweet Potato Balls

Prep time: 15 minutes, plus 1 hour to chill

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

These little balls provide an easy alternative to the popular cereals for practicing the pincer grasp. The combination of healthy fats and a complex carb make them a good choice for both busy babies and breastfeeding parents. I love recipes that serve all ages as a quick snack! You can even make extra if you have an outing planned during the week, to avoid the temptation to buy something of lesser quality at the store in a pinch. Makes 12 to 15 teaspoon-size balls

1 cup mashed cooked sweet potato

3 tablespoons coconut oil

¼ teaspoon ground ginger

In a small bowl, mix together the sweet potato, coconut oil, and ginger until smooth. Refrigerate for 1 hour, or until cold. Then roll into teaspoon-size balls.

Storage: Keep in an airtight glass container in the refrigerator for up to 5 days.

Tip: You can use ghee or grass-fed butter if you are comfortable with dairy.

Pork Sausage Patties

Prep time: 15 to 20 minutes Cook time: 10 minutes

Gluten-Free • Nut-Free

Homemade sausage patties like these are great for closer to 12 months or once dairy has been introduced. Patties are easy for little ones to hold on to, so they can self-feed. Makes 10 to 12 patties

1 pound 80-percent-lean ground pork sausage

1 large egg

¼ cup cornstarch

¼ teaspoon paprika (optional)

½ cup grated raw cheese

¼ to ½ teaspoon dried sage

Coconut oil, for frying

1. In a large bowl, with clean hands, mix together the pork, egg, cornstarch, paprika (if using), cheese, and sage until well mixed. Form into 2-inch-wide, ½-inch-thick patties.

2. In a large skillet, heat a thin layer of coconut oil over medium-high heat.

3. Add the patties and cook, turning once, for 3 to 5 minutes on each side, or until cooked through. Remove from the heat.

Storage: Keep in an airtight glass container in the refrigerator for up to 3 days.

Italian Cloud Bread

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

Gluten-Free • Nut-Free • Vegetarian

These little flat rolls are easy to make and even easier for little hands to eat! Serve these with Veggie Marinara (this page) or other marinara sauce. You can also use these rolls in place of sandwich bread for grilled cheese, as mini pizza crusts, or topped with hummus or pâté. Makes about 12 rolls

4 large eggs, separated

¼ teaspoon aluminum-free baking powder

½ teaspoon onion powder

½ teaspoon garlic powder

¼ teaspoon kosher salt

¾ teaspoon dried oregano

¼ cup cream cheese

3 tablespoons coconut oil

1. Preheat the oven to 325°F. Line a baking sheet with parchment paper.

2. In a large bowl, combine the egg whites, baking powder, onion powder, garlic powder, salt, and oregano. Beat until firm peaks form. This can take 4 to 5 minutes depending on your equipment (by hand, with a hand mixer, or a stand mixer).

3. In a medium bowl, combine the egg yolks, cream cheese, and coconut oil. Mix until smooth.

4. Carefully fold the egg yolk mixture into the egg whites, maintaining the fluffiness of the egg white mixture as much as possible.

5. Using a large spoon, immediately spoon about ⅓-cup portions of batter onto the prepared baking sheet, forming 12 rolls.

6. Transfer the baking sheet to the oven and bake for 15 minutes.

7. Let cool and serve.

Storage: Keep in an airtight glass container in the refrigerator for up to 2 to 3 days. To reheat, place in a toaster for 1 minute or warm in a skillet.

Tip: If the rolls end up running into each other, making one big sheet of thin bread, just use a pizza cutter to cut into 1 x 4-inch sticks and serve as dippers.

Chicken and Black Bean Quesadilla

prep time: 5 minutes cook time: 5 minutes

Gluten-Free • Nut-Free • Vegetarian

These yummy, cheesy quesadillas deliver a healthy, well-rounded meal in one dish. Using sprouted corn tortillas can be a healthy alternative for the popular white tortillas. If you can’t find them, plain corn tortillas are a good option, but wait to serve them until after 12 months, since it is a grain. Serves 1 to 2

1 tablespoon grass-fed butter or coconut oil

2 sprouted corn tortillas

2 tablespoons finely diced cooked chicken

2 tablespoons black beans

¼ cup grated raw cheese

1. In a cast-iron skillet, melt the butter over medium-low heat.

2. Put 1 tortilla in the skillet. Top with the chicken and beans, followed by the cheese. Place the second tortilla on top. Cook for 2 minutes on each side, or until the cheese has melted. Remove from the heat.

3. Using a pizza cutter, cut into 4 or more pieces, and let cool for 1 to 2 minutes before serving.

Storage: Keep in an airtight glass container in the refrigerator for up to 2 to 3 days. The quesadillas taste best when eaten within the first day or two.

Mushroom and Black Olive Pizza

prep time: 15 to 20 minutes cook time: 35 to 45 minutes

Gluten-Free • Nut-Free • Vegetarian

Pizza is one of my favorite ways to involve kids in the kitchen. They decide which ingredients to use and pile toppings on. They are more into eating something when they’ve helped prepare it, so grab them and make it a pizza night for the family! Makes 1 regular pizza or 2 personal pizzas

For the crust:

1 cup coconut flour

1 cup arrowroot powder

1 teaspoon kosher salt

1 teaspoon onion powder

1 teaspoon garlic powder

3 large egg yolks

1 cup coconut milk

½ cup coconut oil, warmed

For the pizza:

½ cup marinara sauce

1 teaspoon Italian seasoning

½ cup mushrooms, sliced

½ cup black olives, sliced

1 cup shredded mozzarella cheese

To make the crust:

1. Preheat the oven to 400°F. Line a baking sheet with parchment paper.

2. In a large bowl, mix together the coconut flour, arrowroot powder, salt, onion powder, and garlic powder.

3. In another bowl, mix together the egg yolks, coconut milk, and coconut oil.

4. Add the wet ingredients to the dry ingredients. Whisk to form a smooth dough without lumps. Set aside for 5 minutes to firm up.

5. Spread the dough out to ¼-inch thickness on the prepared baking sheet. Transfer the baking sheet to the oven, and bake for 25 to 30 minutes, or until golden brown underneath. If you want it a bit more crunchy, bake longer. Remove from the oven, leaving the oven on.

To make the pizza:

1. In a medium bowl, mix together the marinara sauce and Italian seasoning. Spread the marinara sauce over the crust.

2. Add the mushrooms, olives, and cheese. Return the baking sheet to the oven, and bake for 10 to 12 minutes, or until the cheese has melted. Remove from the oven.

Storage: Keep in an airtight glass container in the refrigerator (if there is any left!) for up to 3 days.

Tip: It’s best to buy a block of cheese and grate it yourself because pre-shredded cheese contains anticaking agents. Use jarred marinara sauce as pizza sauce and get either the garlic or basil flavor.

Veggie Marinara

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

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

Although I am a big fan of introducing vegetables in a formal way, there’s nothing wrong with disguising them in other foods to enhance a meal. This sauce is perfect for dipping or for pasta. It’s packed with veggies, but if you’re craving a meaty sauce, you can also add cooked ground meat. Makes 8 to 10 cups

3 tablespoons olive oil or avocado oil

3 bell peppers, cored and chopped

3 zucchini, chopped

3 yellow squash, chopped

1 (8-ounce) bag of spinach

2 (20-ounce) jars marinara sauce

1. In a large pot, heat the oil over medium heat.

2. Add the peppers, zucchini, and squash. Sauté for about 10 minutes, or until very tender.

3. Add the spinach and cook for 1 to 2 minutes. Remove from the heat. Transfer to a blender.

4. Add the marinara sauce. Blend on high speed for 45 to 60 seconds, or until smooth.

Storage: Once cooled, divide the marinara into large glass jars, leaving 1 inch at the top, and refrigerate for 3 days or freeze for up to 3 months.

Healthy Smash Cake

prep time: 10 to 15 minutes cook time: 40 to 45 minutes

Gluten-Free • Nut-Free • Vegetarian

Just because you’ve decided to hold off on sugar and grains doesn’t mean you and your baby have to miss out on a first birthday cake! Coconut flour can be dry, so there are seven (!) eggs in this recipe. A luscious banana and cream cheese frosting further adds moist deliciousness. This treat will surely be something to smash and enjoy without leaving them feeling crazed and then exhausted from a sugar crash. Makes 1 birthday cake (without a sugar crash)

For the cake:

2 to 3 tablespoons coconut oil, for greasing

¾ cup coconut flour

½ cup arrowroot powder

¼ cup shredded, unsweetened coconut

¼ teaspoon kosher salt

½ teaspoon aluminum-free baking soda

½ teaspoon ground cinnamon (optional)

⅔ cup coconut oil or ghee, melted

⅓ cup maple syrup

7 large eggs

2 tablespoons alcohol-free vanilla extract

¼ cup canned coconut cream

For the frosting:

1 (8-ounce) package cream cheese, at room temperature

½ cup (1 stick) grass-fed, unsalted butter, at room temperature

1 medium banana, ripe and with spots

To make the cake:

1. Preheat the oven to 325°F. Grease 2 cake pans.

2. In a large bowl, stir together the coconut flour, arrowroot powder, coconut, salt, baking soda, and cinnamon (if using).

3. In another bowl, mix together the coconut oil, maple syrup, eggs, vanilla, and coconut cream. )

4. Add the wet ingredients to the dry ingredients, and mix well to incorporate. Pour into the prepared pans.

5. Transfer the pans to the oven, and bake for 40 to 45 minutes, or until a toothpick inserted into the center comes out clean. Remove from the oven. Let cool fully before stacking and frosting.

To make the frosting:

1. In a blender or using a hand mixer, blend the cream cheese, butter, and banana well.

2. Spread evenly over the cakes.

Storage: Keep in an airtight glass container in the refrigerator (if there is any left!) for up to 3 days or freeze for up to 3 months.

INTRODUCING MILK AT 12 MONTHS

If you’re nursing at 12 months, there is no need to introduce cow’s milk as a regular addition to the diet. Mother’s milk contains richer fat content, necessary for your toddler’s growing brain. Breast milk also contains more nutritional properties than cow’s milk. Instead, focus on calcium and fat by offering a wide range of healthy fats (yogurt, oily fish, cheese, avocado, nut butters, butter, and coconut oil) to your baby. Cow’s milk is just a convenient way to get in a combination of protein, fat, calcium and vitamin D, but it’s not the only source. With my oldest, I transitioned her to goat’s milk when I stopped nursing her around 17 months, and I also introduced her to cow’s milk soon after. The choice is personal, and there is no right or wrong, as long as you wait until after 12 months of age.

Raw milk is controversial, but from a trusted, clean source, you are in good hands. If you want to transition your little one to cow’s milk that is pasteurized, I recommend one with a local, low-heat pasteurization method such as vat- or batch-pasteurized milk. Whole organic cow’s milk is the next best option, and you can do your own research on this (see Resources, this page). There is nothing wrong with giving non-dairy milk, but it does not offer as much nutritional value and can contain additives like carrageenan or thickeners. If you go with non-dairy milk, be sure to read labels or make your own.