STAGE 1
PURÉES
So, the time has come and you are ready to start offering your baby their first tastes of food. These are the simplest and easiest recipes that your baby will love and you can share.
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BABY AVOCADO PURÉE
YOU CHICKEN & AVOCADO WRAP
Avocados are one of the best starting foods to offer your baby. They contain healthy unsaturated fats that are needed for brain and cognitive development and for the growth of the nervous system, and they have a mild, not-too-sweet taste and a natural creamy consistency that can be easily digested by your baby’s still-developing gut. For you, they are a great source of vitamin E, a powerful antioxidant that boosts the immune system and is important for keeping skin healthy. The beneficial fats they provide help to prevent inflammation in the body and assist in the absorption of other vitamins and antioxidants from your food.
Preparation time: 10 mins
Cooking time: 0 mins
TO PREPARE
One ripe avocado
FOR BABY
3 avocado slices
2 tbsp (30ml) of your baby’s usual milk
FOR YOU
Serves 1
1 spring onion
The remaining unmashed avocado
1 tomato
1 cooked chicken breast
1 tbsp (15ml) crème fraîche, sour cream or plain Greek yogurt
A sprinkle of hot chilli sauce (optional)
1 soft wholemeal seeded tortilla
This is a quick and easy lunch, great for those times when you’re feeling tempted just to open a packet of biscuits. It uses pre-cooked chicken (see 'Cook Ahead'), so in just 5 minutes you’ll have created a filling, nutritious meal that will keep you going all afternoon and stop that mid-afternoon slump. You can spice it up if you wish with a dash of hot chilli sauce.
Slice the avocado lengthways around the stone and twist apart. Remove the stone and score through the flesh lengthways. Use the tip of the knife to gently run along the inside of the skin; the slices of avocado should fall away.
FOR BABY AVOCADO PURÉE
Roughly chop the avocado slices and place in a small bowl. Mash with a fork or the back of a spoon to form a creamy paste. Add the milk and stir well to achieve a smooth, runny consistency. Serve immediately, since it will quickly go brown.
FOR YOU CHICKEN AND AVOCADO WRAP
Use scissors to snip the spring onion into a bowl. Roughly chop the avocado, tomato and chicken breast and add them to the spring onion. Mix in the crème fraîche, sour cream or Greek yogurt and sprinkle with the chilli sauce, if using. Spread the filling along the middle of the tortilla and roll it up to form a wrap, tucking in the tortilla at each end. Slice in half.
COOK AHEAD
I cook a batch of chicken breasts at the beginning of the week so I have some on standby in the fridge to make a nutritious, sustaining snack, or you can buy cooked chicken breasts at the supermarket.
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BABY BANANA PURÉE
YOU BROWN RICE & QUINOA BANANA SMOOTHIE
Bananas are another tried-and-tested first food for your baby to sample. They are easily digested and have a creamy taste and a natural sweetness that will tempt your baby to eat solids. Bananas are often wrongly thought of as being ‘high in sugar’. In fact, while they do contain some fructose (natural fruit sugar), they also contain fibres called pectins that give bananas a low GI (glycaemic index) because they slow the absorption of fructose into the bloodstream. Bananas also contain a type of carbohydrate that is typically not broken down by enzymes in the digestive tract. Instead, they move along until they reach the lower intestine and get metabolised by bacteria. This is a crucial process in new babies that helps to maintain the balance of ‘friendly’ bacteria to support healthy digestion, boost immunity and help to prevent risk of infections.
Bananas are a good source of potassium, an essential mineral for maintaining normal blood pressure and heart function. They also contain small amounts of substances called sterols, which have the ability to block the absorption of dietary cholesterol and so help to maintain healthy blood-cholesterol levels.
Preparation time: 5 mins
Cooking time: 2 mins
TO PREPARE
One ripe bananna
FOR BABY
3 banana chunks
2 tbsp (30ml) of your baby’s usual milk
FOR YOU
Serves 1
2 tbsp (30ml) cooked brown basmati rice and quinoa
The remaining unmashed banana
½ tsp (2.5ml) ground cinnamon
200ml almond or other milk
1 tbsp (15ml) plain Greek yogurt
A drizzle of honey (optional)
A handful of flaked almonds
This is a great smoothie for those times when you really want something sweet, satisfying the craving without having disastrous effects on your blood-sugar levels. Cinnamon can help to regulate insulin levels so use it whenever you can. I’ve included almond milk here just because it adds a nice nutty flavour, but your regular milk is fine. You can add a dollop of plain Greek yogurt for extra creaminess but don’t worry if you don’t have it to hand – the smoothie is still delicious without it.
Peel and roughly chop a medium-sized banana.
FOR BABY BANANA PURÉE
Put the banana chunks in a small bowl and mash with a fork or the back of a spoon to form a creamy paste. Add the milk and stir well to achieve a smooth, runny consistency. Serve immediately, since it will quickly go brown.
FOR YOU BROWN RICE & QUINOA BANANA SMOOTHIE
Put the rice and quinoa in a blender, then add the banana, cinnamon, milk and yogurt and whizz together. Transfer to a glass, drizzle in the honey, if using, and sprinkle over the almonds.
REHEATING RICE
Microwave pouches are by far the most convenient way to cook brown rice and quinoa; simply follow the instructions on the packet. Having taken what you need for the smoothie, you can store the remaining rice in the pouch for a couple of days so long as it is sealed securely and stored in the fridge until you need it. When ready to eat, transfer the leftover rice and quinoa from the pouch into a pan and stir-fry it with a little oil. Make sure the rice is piping hot and thoroughly heated before you eat it; don’t use it cold in another smoothie, as it really does need to be thoroughly reheated before consumption.
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BABY PEAR PURÉE
YOU CHICORY BOATS WITH PEAR & PECANS
Pears are a perfect introduction to solids for your baby because they are considered to be one of the most readily digestible and hypoallergenic foods, meaning they are less likely to cause a nasty reaction such as a rash or an upset tummy the first time they are eaten.
Pears contain flavanoids that can improve insulin sensitivity and so reduce the risk of developing type 2 diabetes. Pears also contain other phytonutrients that have antioxidant, anti-inflammatory and anti-cancer properties.
Preparation time: 10 mins
Cooking time: 5-8 mins
TO PREPARE
A bag of 6 pears
FOR BABY
3 cubes frozen pear purée, thawed, or 3 tbsp (45ml) pear purée
2 tbsp (30ml) of your baby’s usual milk
1 tsp (5ml) baby rice flakes (optional)
FOR YOU
Serves 2
The remaining raw pear
50g goat’s cheese
1 head of red chicory
A large handful of rocket leaves
2 tbsp (30ml) pecan nuts
1 tbsp (15ml) pear purée
2 tbsp (30ml) sherry or red wine vinegar
1 tbsp (15ml) olive or rapeseed oil
Salt and ground black pepper
Chicory gives a mildly peppery background flavour that is nicely balanced by the natural sweetness of the pear and the creaminess of the cheese. You can use different salad leaves, but one advantage of chicory is that the leaves can be held in one hand, leaving your other hand free.
Peel five of the pears, then cut them into quarters and remove the cores. Pour water to a depth of 2.5cm into a pan and bring to the boil. Place the pear quarters into a steamer basket or glass bowl and cover with a lid. Steam over the water for 5–8 minutes, until tender (this will depend on ripeness). Allow to cool, then transfer to a food processor or blender. Whizz until smooth.
If you want to use a microwave, place the pear quarters in a suitable bowl with a drop of water, cover and microwave on High for 2 minutes. Check the pears, then microwave for a further 1–2 minutes, or until the pears are soft.
You can store the pear purée in an airtight container in the fridge for up to three days. Alternatively, fill ice-cube trays with the mixture and freeze for up to a month.
FOR BABY PEAR PURÉE
Mix together the pear purée and milk in a bowl until you achieve a smooth, runny consistency. For a slightly thicker texture, reduce the amount of milk you add, or stir in a spoonful of baby rice flakes. The latter will make the mixture more sustaining.
FOR YOU CHICORY BOATS WITH PEAR & PECANS
Halve the pear, then remove the core and finely slice the flesh. Cube the cheese.
Trim away the chicory stalk ends and discard any limp or tired outer leaves. Carefully separate the leaves and divide them between two serving plates. To the inside of each chicory-leaf ‘boat’, add a few rocket leaves, a slice of pear, a cube of cheese and a sprinkle of pecan nuts.
Make a dressing by placing the pear purée, vinegar and oil into a bowl. Season with a pinch of salt and plenty of ground black pepper and whisk or shake together. Drizzle over the chicory leaves.
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BABY APPLE PURÉE
YOU APPLE, FETA & WALNUT SALAD
Choose sweet-tasting apples for your baby’s purée, such as Golden Delicious, Pink Lady or Gala varieties. Although they taste like it, they are not actually high in sugar. Apples contain phytonutrients that can help to keep blood-sugar levels even and prevent spikes. They also contain a substance called quercitin that stops enzymes from breaking down complex carbohydrates into simple sugars that would otherwise cause a sugar rush. In addition, apples are packed with pectin fibre that can help to maintain healthy levels of fat in the blood and also keep your appetite in check and prevent hunger pangs between meals.
Preparation time: 10 mins
Cooking time: 10-12 mins
TO PREPARE
A bag of 6 apples
FOR BABY
3 cubes frozen apple purée, thawed, or 3 tbsp (45ml) apple purée
2 tbsp (30ml) of your baby’s usual milk
A pinch of cinnamon (optional)
FOR YOU
Serves 1
The remaining 1 raw apple
2 large handfuls of baby spinach leaves or watercress
1 spring onion
1 tbsp (15ml) chopped walnut pieces
1 tbsp (15ml) dried cranberries
30g feta cheese
1 tbsp (15ml) apple purée
2 tbsp (30ml) cider vinegar
1 tbsp (15ml) olive or rapeseed oil
Salt and ground black pepper
The partnership of apple and feta makes a crisp and tangy salad, perfect for those days when you need a dish to help you feel energised. The feta is a good source of protein and calcium, which you need more of if you are still breastfeeding. The walnuts and cranberries add crunch and a touch of sweetness but you can use whichever nuts and dried fruit you have in the cupboard.
Peel five of the apples, then cut them into quarters and remove the cores. Pour water to a depth of 2.5cm into a pan and bring to the boil. Place the apple quarters into a steamer basket or glass bowl and cover with a lid. Steam over the water for 10–12 minutes, until tender. Allow to cool, then transfer to a food processor or blender. Whizz until smooth.
If you want to use a microwave, place the apple quarters in a suitable bowl with a drop of water, cover and microwave on High for 2 minutes. Check the apples, and microwave for a further 2–3 minutes, or until the apples are soft. This will vary a little depending upon the variety.
You can store the apple purée in an airtight container in the fridge for up to 3 days. Alternatively, fill ice-cube trays with the mixture and freeze for up to a month.
FOR BABY APPLE PURÉE
Mix together the apple purée and milk in a bowl until you achieve a smooth, runny consistency. You could try adding a pinch of cinnamon for extra flavour.
FOR YOU APPLE, FETA & WALNUT SALAD
Halve the remaining apple, then remove the core and thinly slice. Place the spinach leaves in a large serving bowl. Use scissors to snip the spring onion and add to the spinach with the slices of apple. Toss in the walnuts and cranberries and crumble over the feta.
Make a dressing by placing the apple purée, vinegar and oil into a bowl or a clean jar. Season with a pinch of salt and plenty of ground black pepper and whisk or shake together. Drizzle over the salad and serve.
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BABY SWEET POTATO PURÉE
YOU BAKED SWEET POTATO WITH SPICY CHICKPEAS
Sweet potatoes make a great staple for your baby as they are packed with important vitamins needed to support her growth. They are rich in beta-carotene (a form of vitamin A), which is needed for healthy eyesight. They also provide vitamin C and minerals such as copper (vital for the healthy functioning of the organs as well metabolic processes) and iron. Their natural sweetness means they are slightly higher in sugar than white potatoes, but don’t be put off – the high fibre content gives them a low GI, which means they don’t cause a sugar spike. Sweet potatoes also contain substances that have powerful antioxidant effects, protecting cells against damage and inflammation.
Preparation time: 10 mins
Cooking time: 45-50 mins
TO PREPARE
One large sweet potato
FOR BABY
⅓ of the cooked sweet potato
1 cube frozen apple purée, thawed, or 1 tbsp (15ml) fresh apple purée
Your baby’s usual milk (optional)
FOR YOU
Serves 1
200g canned chickpeas
A drizzle of olive oil
1 tsp (5ml) cayenne pepper
The remaining cooked sweet potato
1 tomato
1 spring onion
A small pat of butter
For days when you fancy the comfort of something hot, try this yummy baked potato. The chickpeas are a great alternative to baked beans and they take hardly any extra effort to make. They are a good source of protein and fibre and will keep you feeling full and satisfied all afternoon.
Preheat the oven to 200ºC (Gas 6). Scrub the potato, pat it dry and prick it five or six times with a knife. Place it on a baking sheet and bake it in the oven for 45–50 minutes. If you want to use a microwave, place the pricked potato on a plate and microwave on High for 4 minutes. Turn it over, then microwave it for a further 4–6 minutes, checking it frequently, until it is tender (the cooking time will depend upon the size of the sweet potato).
FOR BABY SWEET POTATO PURÉE
When the sweet potato is soft and cooked, slice off about one-third from one end. Scoop out the flesh with a spoon and place it in the bowl with the apple purée, then blend together. You can use a hand-held blender to make a smooth purée and add a little of your baby’s usual milk if you want to make it runnier. Or, if you think your baby can manage a thick consistency, just use a fork to mash together the sweet potato and apple.
FOR YOU BAKED SWEET POTATO WITH SPICY CHICKPEAS
Drain the chickpeas, then rinse under running water and dry with kitchen paper. Place them in a bowl, drizzle with olive oil and sprinkle with the cayenne pepper. Toss together to coat well. When there is 15 minutes’ baking time remaining for the sweet potato, tip the coated chickpeas on to one side of the baking sheet, away from the sweet potato, and bake the chickpeas and sweet potato together for the remaining cooking time.
Meanwhile, chop the tomato and spring onion and place in a bowl. When the chickpeas and sweet potato are baked, remove your baby’s portion from the sweet potato. Slit the remaining part in half, score the flesh with a knife and dot each with a small pat of butter. Mix the chickpeas into the tomato and spring onion, then spoon the mixture over the sweet potato.
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BABY BUTTERNUT SQUASH PURÉE
YOU CHICKEN & ROASTED BUTTERNUT SQUASH
Butternut squash is a key provider of carotenoids, including beta-carotene, which can help to keep the eyes healthy, it also has a high pectin content (a type of fibre) and is an essential element in blood sugar regulation throughout the body, making sure that your insulin and glucose levels remain balanced and even. This means that other body organs function well and are kept healthy. Maintaining even blood-sugar levels also help to keep your appetite under control.
Preparation time: 15 mins
Cooking time: 70-80 mins
TO PREPARE
One butternut squash
FOR BABY
½ a butternut squash
Your baby’s usual milk
FOR YOU
Serves 2
The remaining butternut squash
2 chicken breasts
Drizzle of olive oil
A pinch of salt and ground black pepper
2 tbsp of hazelnuts
4 handfuls of watercress leaves
10-12 cherry tomatoes
2 spring onions
¼ cucumber
2 tbsp olive or hazelnut oil
2 tbsp good balsamic vinegar
Invite another new mum and her baby for lunch and impress them with this simple delicious salad. Minimal effort is needed here, just a little chopping and shredding, but the caramelised butternut squash gives it the wow factor, adding a lovely sweet flavour that is enhanced by the balsamic dressing.
Preheat the oven to 180°C/Gas 5. Use a heavy, sharp knife to cut the squash in half and then scoop out the seeds (and set aside – see opposite) and discard the fibrous strings.
Put the squash cut side down in a baking tray and add enough water to come 1cm up the sides of the squash. Roast for 50-60 minutes until tender.
FOR BABY BUTTERNUT SQUASH PURÉE
Scoop out the flesh from one half and purée in a food processor until smooth. Transfer 2 tbsp into a bowl and mix with a little of your baby’s usual milk if you want a runnier consistency. Use the rest to fill ice cube trays and freeze.
FOR YOU CHICKEN & ROASTED BUTTERNUT SQUASH
When the butternut squash has 20 minutes baking time remaining, place the 2 chicken breasts on a baking sheet, drizzle with a little olive oil, season with a pinch of salt and black pepper and place in the oven.
Once ready, peel the flesh from the other half of the butternut squash and roughly chop into chunks. Place on a baking sheet, drizzle with olive oil and season with a pinch of salt and plenty of black pepper and return to the oven for 10 minutes.
Meanwhile, halve the tomatoes and chop the spring onions and cucumber and place in a bowl with the watercress. Remove the chicken from the oven and slice and add to the bowl.
Once the butternut squash has caramelised, add to the bowl with the hazelnuts, drizzle over the olive oil and balsamic vinegar and lightly toss everything together.
BUTTERNUT SQUASH SEEDS
Seeds from butternut squash and pumpkins make a great snack food for busy mums (they are not suitable for your baby just yet). They provide protein, healthy fats and plenty of important minerals such as calcium, zinc and magnesium. They do not disrupt blood sugar levels so a small handful between meals will satisfy and not have you feeling hungry soon after. Preheat the oven to 75°C/Gas 1 and place the seeds in a single layer on a baking sheet and lightly roast them in the oven for 15-20 minutes. By roasting them for a relatively short time at a low temperature you can help minimise damage to their healthy oils.
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BABY BROCCOLI & PEAR PURÉE
YOU BROCCOLI & PARMESAN GRATIN
It’s good to introduce a vegetable with a strong flavour such as broccoli early on to challenge your baby’s taste buds and let him experience something different to the mild sweet flavours he has enjoyed so far. To lessen the impact a little, try blending with a little puréed apple or pear. Broccoli is a powerhouse of nutrients providing high amounts of vitamin C and folate as well as vitamins A, K, calcium, fibre, beta-carotene and other antioxidants.
Preparation time: 15 mins
Cooking time: 8-10 mins
TO PREPARE
One head of broccoli
FOR BABY
3 broccoli florets
2 cubes of purée pear
1 tsp creme fraiche
FOR YOU
Serves 1
1 slice of wholemeal or granary bread
2 tbsp crème fraiche
Handful of chives
1 tbsp toasted pine nuts
2 tbsp of finely grated parmesan
(or 1 tbsp each of parmesan and grated Cheddar)
The remaining broccoli
It’s good for your baby to watch you eating the same thing as she is, but if you don’t fancy tucking into a bowl of plain broccoli try this really simple gratin. The addition of the wholegrain bread and cheese creates a balanced meal providing carbohydrate and protein, while the pine nuts provide healthy fats and vitamin E (you can buy these ready toasted).
Cut the florets of broccoli from the stalk, steam or boil for 8-10 minutes until tender.
FOR BABY BROCCOLI & PEAR PURÉE
While the broccoli is steaming, remove a cube of puréed pear from the freezer and place in a bowl to defrost. When the broccoli is cooked, add three florets to the pear purée and blend using a handheld blender. Don’t worry if the pear isn’t entirely defrosted, the heat of the broccoli will melt it. Add a teaspoon of crème fraiche and swirl through the purée.
FOR YOU BROCCOLI & PARMESAN GRATIN
Turn on the grill to its highest setting. While the broccoli is steaming, place the slice of bread in a food processor and whizz to create breadcrumbs. Place the breadcrumbs in a bowl and mix in the crème fraiche, chives, pine nuts and 1 tbsp of the cheese.
Place the cooked broccoli into a small ovenproof dish, cover with the crème fraiche mixture, sprinkle on the remaining cheese and grill for 3-4 minutes until golden.
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BABY CREAMY PEA PURÉE
YOU MINTED PEA HUMMUS WITH OATCAKES
Peas (both fresh and frozen) are a great source of vitamin C. This is one of the most important vitamins needed for a healthy immune system and can help protect both you and your baby from picking up colds and infections, which you can be more susceptible to once you start mixing in new mum and baby groups. They are a good source of fibre and protein. They also contain phytonutrients, which have antioxidant and anti-inflammatory benefits. Peas have a low GI and research has linked them to a lowered risk of type 2 diabetes.
Preparation time: 10 mins
Cooking time: 5 mins
TO PREPARE
One 200g frozen peas
FOR BABY
1 cube apple purée
2 tbsp peas
1 tsp Greek yogurt
FOR YOU
Makes 3 portions (the remainder can be kept in the fridge in an airtight container for up to 3 days)
The remaining peas
100g artichoke hearts (from a jar)
2 tsp (10 ml) ground cumin
2 tbsp (30 ml) lemon juice
2 tbsp (30 ml) olive oil
Small handful of mint leaves
Salt and pepper
Oatcakes to serve
Shop-bought hummus is fine, but this is far superior and well worth the tiny bit of effort involved. As you’ve made it fresh it will retain more of its vitamin content, which fades away in processed versions. And making your own means you can control the flavour (minty or spicy) and the texture (smooth or coarse). Serve on oatcakes which provide a slow release fibre and will keep your energy levels up.
Put the peas into a bowl and pour in enough boiling water to cover. Leave for 5 minutes and then drain and tip into a food processor and pulse to make a rough paste.
FOR BABY CREAMY PEA PURÉE
While the peas are soaking, remove a cube of puréed apple from the freezer and place in a bowl to defrost. Add 2 tbsp of the blended peas to the apple purée and blend using a handheld blender. Add 1 tsp of Greek yogurt and swirl through the purée.
FOR YOU MINTED PEA HUMMUS WITH OATCAKES
Drain the artichoke hearts and add to the peas in the food processor. Add the cumin, lemon juice, oil and mint leaves and pulse to make a rough paste. Transfer to a bowl and season to taste with the salt and pepper. Serve with the oatcakes.
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BABY CREAMY PUMPKIN & BANANA PURÉE
YOU SPICY PUMPKIN & BUTTER BEAN SOUP
Pumpkin provides plenty of nutrients that will boost your and your baby’s immune system. Just a few slices of pumpkin will provide well over 100% of her daily needs for vitamin A, 20% of the daily value for vitamin C and 10% for vitamin E. It also provides B vitamins, potassium, iron and magnesium.
Preparation time: 2 mins for the squash/10 mins for the soup
Cooking time: 50-60 mins for the squash/10 mins for the soup
TO PREPARE
One 200g frozen peas
FOR BABY
2 tbsp (30ml) of the cooked pumpkin
1 cube frozen apple purée, thawed, or 1 tbsp (15ml) fresh apple purée
½ banana, roughly chopped
A little baby milk or plain Greek yogurt, sour cream or crème fraîche (optional)
FOR YOU
Serves 4
1 tbsp (15ml) olive oil
4 spring onions
1 tsp (5ml) garlic paste or 1 garlic clove, crushed
1 tsp (5ml) chilli paste
2 tsp (10ml) ras el hanout (Moroccan spice mix)
1 tsp (5ml) cumin seeds
400g canned chopped tomatoes
400g canned butter beans, drained
1 litre hot vegetable stock
The remaining cooked pumpkin
A handful of fresh coriander
Salt and ground black pepper
Fresh coriander leaves, to garnish
If you think a soup takes ages to cook, this super-fast one will soon change your mind. Everything is quick to cook and needs less than 10 minutes to simmer – perfect for when you come home from a busy morning out and about and don’t want to give in to the lure of the cookie jar. This one is especially filling and tasty, and will keep you going until dinnertime.
Preheat the oven to 180ºC (Gas 4). Use a heavy, sharp knife to cut the pumpkin in half, then scoop out the seeds (and set aside – see here) and discard the fibrous strings.
Put the pumpkin cut side down in a baking tray and add enough water to come 1cm up the sides of the pumpkin. Roast for 50–60 minutes, until tender. You can do this bit in the morning before you go out.
FOR BABY CREAMY PUMPKIN & BANANA PURÉE
Put the cooked pumpkin, apple and banana in a bowl. Use a fork to mash them together. Add a little baby milk or plain Greek yogurt, sour cream or crème fraîche if you want to achieve a slightly thinner consistency.
FOR YOU SPICY PUMPKIN & BUTTER BEAN SOUP
While the pumpkin is cooking, heat the oil in a large pan. Use scissors to snip the spring onions and add to the pan with the garlic, chilli, ras el hanout and cumin seeds. Cook for 3 minutes, then add the tomatoes, butter beans and stock and bring to the boil. Simmer for 7–8 minutes, then add the pumpkin pieces and most of the fresh coriander.
Blitz to form as smooth a soup as you like, using a hand-held blender or standard blender. Season with a pinch of salt and plenty of black pepper and serve with the reserved coriander leaves.
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BABY CRUSHED BLUEBERRIES
YOU BLUEBERRY & SPINACH SMOOTHIE
Your baby will love sweet and delicious blueberries and they are regarded as one of nature’s superfoods, packed with disease-fighting antioxidants and vitamins. They also benefit the brain and can help to improve memory. Despite their sweetness, blueberries have a low GI, meaning blood-sugar levels are kept even.
Preparation time: 5 mins
Cooking time: 0 mins
TO PREPARE
One punnet of blueberries
FOR BABY
2 tbsp (30ml) baby rice flakes
1 tbsp (15ml) plain Greek yogurt
1 tbsp (15ml) of the crushed blueberries
FOR YOU
Serves 1
¼ of a Galia melon
The remaining whole blueberries
2 handfuls of baby spinach leaves
200ml unsweetened almond milk
A sprinkle of sunflower seeds
Some mornings it will feel as though you have been up for hours but you’re still running late, and it’s tempting to run out of the house without eating. This super-fast, super-tasty and superfood-packed smoothie takes just 5 minutes to make, and is full of nutritional goodness that will really benefit your body. Use your regular milk if you don’t have almond milk.
Put the blueberries in a bowl and gently crush them with the back of a spoon. Your baby will be able to manage the small bits of peel and pips, but they may give her runnier poo the first time she tries it. To prevent this, push the crushed blueberries through a fine-mesh sieve and serve your baby just the pulp.
FOR BABY CRUSHED BLUEBERRIES
Mix together all of the ingredients to form a smooth paste.
FOR YOU BLUEBERRY & SPINACH SMOOTHIE
Chop the melon, then put it in a blender with the berries, spinach and milk and whizz until smooth. Sprinkle on the sunflower seeds.
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BABY CREAMY PRUNE PURÉE
YOU CHICKEN & RADISH SALAD WITH PRUNE DRESSING
Prunes are a great weaning food, providing iron, which your baby needs after six months as body stores start to deplete, and vitamin C, which helps the absorption of the iron into the body. As your baby starts solids, they may experience a little constipation (this is perfectly normal) and prunes are a good way to help alleviate the problem. You only need a small amount as a little goes a long way. For you, as well as beneficial iron and vitamin C, prunes contain two types of fibre – soluble and insoluble. The soluble fibre promotes a sense of satisfied fullness after a meal by slowing the rate at which food leaves the stomach, so prunes can also help prevent overeating and weight gain, while the insoluble fibre can help to lower cholesterol levels in the blood.
Preparation time: 10 mins
Cooking time: 8-10 mins
TO PREPARE
10 soft pitted prunes
FOR BABY
2 cubes of pear purée, or 2 tbsp (30ml) fresh pear purée
2 tbsp (30ml) plain Greek yogurt
1 tbsp (15ml) of the puréed prunes
FOR YOU
Serves 1
1 cooked chicken breast
5 radishes
2 handfuls of baby spinach leaves
1 tbsp (15ml) hazelnuts
The remaining prune purée
1 tbsp (15ml) olive oil
1 tbsp (15ml) sherry vinegar
This is yet another perfect lunch if you’re running on empty and need something fast. It’s ready in minutes and the chicken is instantly satisfying (unlike carbohydrate foods such as white bread and pasta, which take time to process, meaning you can easily overeat). The peppery, crunchy radishes are a great contrast to the sticky sweet prunes.
Place the prunes in a small pan with 2 frozen cubes of pear purée and a splash of water (or the juice from the can or sachet) and bring to the boil. Reduce the heat and simmer for 8–10 minutes. Remove the pan from the heat and allow the mixture to cool. Transfer to a food processor or use a hand-held blender to whizz into a smooth paste.
FOR BABY CREAMY PRUNE PURÉE
Place the Greek yogurt into a bowl and swirl through the puréed prune mixture.
FOR YOU
CHICKEN & RADISH SALAD WITH PRUNE DRESSING
Shred the chicken and halve the radishes and place in a bowl with the spinach leaves and hazelnuts. Make the dressing by combining the prune mixture with the oil and vinegar and whisk together. Drizzle over the salad.
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BABY CHEESY COURGETTE
YOU CHEESY CHICKPEA COURGETTES
It might surprise you to learn that courgettes are a lot more nutritious than they look! They contain good amounts of vitamin A, magnesium, folate, potassium, copper and phosphorus, and smaller but significant amounts of omega-3 fats and B vitamins. Although we’re not counting calories it’s worth noting that courgettes are particularly low in calories, containing only 15 calories each. Courgettes also play a role in promoting heart health. The nutrients magnesium and potassium help normalise blood pressure, while vitamins A and C stop the oxidation of bad cholesterol in the blood, reducing the risk of heart attacks. While vitamins A and C have an important role in looking after your heart as they are able to prevent the formation of plaques in the arteries (caused by the oxidation of bad cholesterol in the blood), this then lowers the risk of heart attacks.
Preparation time: 15 mins
Cooking time: 35 mins
TO PREPARE
2 courgettes
FOR BABY
A heaped tbsp (20ml) ricotta
2 cubes frozen butternut squash purée, thawed, or 2 tbsp (30ml) fresh butternut squash purée
1 hollowed-out courgette half
FOR YOU
Serves 1
1 fresh chilli
A handful of fresh herbs (mint, basil, parsley)
250g ricotta (minus the amount for your baby)
Grated rind of 1 lemon
2 tbsp (30ml) drained canned chickpeas
Salt and ground black pepper
The remaining hollowed-out courgette halves
1 tbsp (15ml) Parmesan cheese
This is a lovely light dish that you can liven up with a little chilli and whatever fresh herbs you have to hand – a mixture produces the most flavoursome and interesting result. The chickpeas add more protein and fibre to make the dish more substantial, but you could use any drained canned pulses or lentils.
Heat the oven to 200ºC (Gas 6). Split the courgettes lengthways using a sharp knife. Use a teaspoon to scoop out the seeds from the middle of each courgette half, then place them in a large baking tray.
FOR BABY CHEESY COURGETTE
Mix together the ricotta and butternut squash purée. Don’t worry if the cubes of purée (if using) are not fully defrosted – they will easily melt in the oven. Spoon the mixture into the hollowed-out courgette half and bake for about 35 minutes, until the courgette is very soft. Mash with a fork to form a thick, smooth purée.
FOR YOU CHEESY CHICKPEA COURGETTES
Deseed and finely chop the chilli and roughly tear the herbs. Mix together the ricotta, lemon zest, chilli, herbs and chickpeas, and season with salt and pepper.
Pile the stuffing into the three remaining courgette halves and sprinkle on the Parmesan.
Bake for 35 minutes, until the courgettes are tender and the topping is golden and crisp.
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BABY APRICOT SWIRL
YOU SPICY APRICOT CHICKEN
Apricots are another low GI food that won't cause a spike in blood sugar. Instead, they release their energy slowly, which is much better for keeping hormone levels steady. Fresh apricots are not always in season or easy to get, so a can of apricot halves is a helpful substitute. Canned fruit still counts towards your five a day and only a few nutrients are lost during the canning process; vitamin C levels will be lower than in fresh apricots, but levels of other nutrients such as potassium, magnesium and folate remain unchanged. Choose apricots canned in juice rather than syrup.
Preparation time: 10 mins
Cooking time: 8-10 mins for the apricots/25 mins for apricot chicken
TO PREPARE
5 apricots (or a can of apricot halves)
2 cubes of frozen butternut squash purée
FOR BABY
1 tbsp (15ml) baby rice cereal
2 tbsp (30ml) plain Greek yogurt
2 tbsp (30ml) of the puréed apricots
FOR YOU
Serves 2
1 onion
1 celery stick
½ red pepper
The remaining half of the canned apricots or the remaining fresh apricot purée
1 tbsp (15ml) olive oil
2 skinless chicken breasts
100g uncooked brown basmati rice or 170g ready cooked brown basmati rice from a pouch
1 tsp (5ml) hot curry paste
2 tbsp (30ml) tomato purée
30g cashew nuts
100ml white wine or chicken stock
A handful of fresh coriander, to garnish
Here is a tasty dish to make for dinner for you and your partner; in fact, it’s so simple even an inexperienced cook could give it a go. You can use dry brown basmati, or a ready steamed pouch for extra ease.
If using fresh apricots, take a sharp knife and make a slit around the stone. Prise open the fruit and remove the stone. Place all of the prepared fresh apricots or half of the canned apricots in a small pan with 2 frozen cubes of butternut squash purée and a splash of water (or the juice from the can) and bring to the boil. Reduce the heat and simmer for 8–10 minutes. Remove the pan from the heat and allow the mixture to cool. Transfer to a food processor and whizz into a smooth paste, or use a hand-held blender.
FOR BABY APRICOT SWIRL
Place the baby rice cereal and the Greek yogurt into a bowl, mix well and swirl through the puréed apricots..
FOR YOU SPICY APRICOT CHICKEN
Peel and finely chop the onion, finely chop the celery, deseed the pepper and cut into strips, and slice the tinned apricot halves, if using.
Heat the oil in a frying pan over a medium heat and add the chicken breasts. Cook for about 10 minutes on each side, making sure they are thoroughly cooked through. Remove from the pan and set aside.
Meanwhile, cook the rice according to the packet instructions. Add the onion, celery and pepper to the pan in which you cooked the chicken and cook for 10 minutes, until softened.
Stir in the curry paste, tomato purée, apricots, cashew nuts and wine or stock and bring to the boil. Reduce the heat and simmer for 5 minutes, until the sauce has reduced and become thicker.
Return the chicken breasts to the pan to heat through. Serve with the rice, garnished with fresh coriander leaves.
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BABY CHEESY BAKED POTATO
YOU BAKED POTATO WITH SMOKED MACKEREL
The health benefits of potatoes are often overlooked, and many people hold the idea they are just full of bad carbs. Baked potatoes do have quite a high GI, which means if you were to eat the flesh it could potentially cause a blood-sugar spike. However, once the flesh cools down more of the fast-acting carbs turn to fibre and the GI lowers, so a healthier way to enjoy a baked potato is with a cold filling. Potatoes are also a good source of vitamin B6, which is needed for the production of hormones in the brain that can keep you feeling calm and happy, and aid sleep. They also provide potassium, copper, vitamin C, manganese and B vitamins.
Preparation time: 10 mins
Cooking time: 30 or 50 mins
TO PREPARE
2 medium-sized baking potatoes
FOR BABY
½ baked potato
1 tbsp (15ml) crème fraîche, sour cream or plain Greek yogurt
1 tbsp (15ml) snipped chives
1 tbsp (15ml) grated cheese (such as mild Cheddar or mozzarella)
FOR YOU
Serves 1
6 mushrooms
1 spring onion
2 thin fillets of smoked mackerel
2 tbsp (30ml) crème fraîche, sour cream or plain Greek yogurt
Ground black pepper
The remaining baked potato halves
You are left with three potato halves, so make sure you choose medium-sized potatoes or, if you prefer, you can share one large potato with your baby and add extra salad to your plate. The smoked mackerel is a very rich source of omega-3 fats – needed to protect joints from inflammation and stiffness and improve mood.
Prick the potato five or six times all over with a knife tip or fork. You can either bake in the oven at 200ºC (Gas 6) for 50 minutes, or microwave on High for 10–12 minutes, turning it halfway through and checking for tenderness. If you prefer your potato to have a crispy skin and have the oven on already (it’s not really worth turning it on just to crisp the skin), bake the microwaved potato at 200ºC (Gas 6) for 20 minutes.
FOR BABY CHEESY BAKED POTATO
Set the grill to high. Take one half of the baked potato, scoop out the flesh and place it in a bowl. Mix with the crème fraîche, sour cream or Greek yogurt, the snipped chives and the grated cheese. Place the mixture back into the skin and pop it under the grill for 1–2 minutes, until the cheese is melted and bubbling. Serve just the cheesy filling to your baby – not the skin.
FOR YOU BAKED POTATO WITH SMOKED MACKEREL
Slice the mushrooms and place on the baking sheet next to your baby’s potato, and grill them at the same time as the potato. Transfer the mushrooms to a bowl.
Use scissors to cut the spring onion and add to the mushrooms. Flake off the mackerel flesh from the skin, and add to the bowl with the crème fraîche, sour cream or Greek yogurt. Season with black pepper, mix well to combine, then pile the topping on to the potato halves and serve.
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BABY CHEESY PEPPER
YOU RED PEPPER & GOAT’S CHEESE PITTA
Red peppers are a great source of carotenoids including beta-carotene, and roasting them in a little oil helps to release more of the carotenoids from the tough cell walls and makes it easier for the body to digest them. Beta-carotene is an important antioxidant needed by the immune system that protects cells in the body from damage caused by environmental toxins. Red peppers also provide vitamins C and E.
Preparation time: 10 mins
Cooking time: 15 mins
TO PREPARE
One red pepper
A drizzle of olive oil
FOR BABY
½ the roasted pepper flesh
2 cubes frozen apple purée, thawed, or 2 tbsp (30ml) fresh apple purée, plus extra if necessary
2 small slices from a pasteurised goat’s cheese log
A drop of your baby’s normal milk, if necessary
FOR YOU
Serves 1
40g pasteurised goat’s cheese log
A pinch of dried oregano
1 large wholemeal pitta
A handful of rocket or baby spinach leaves
A handful of fresh herbs (basil, parsley)
The remaining roasted pepper
1 tbsp (15ml) black olives
A squeeze of lemon juice
The sweetness of the pepper contrasts nicely with the tanginess of the cheese in this dish. Add olives, herbs, lemon and rocket for a Mediterranean flavour.
Preheat the oven to 200ºC (Gas 6). Cut the pepper in half lengthways and discard the seeds. Place the pepper open-side up on a baking tray and drizzle with a little olive oil. Bake for 15 minutes. Remove from the oven, then peel off the skin and roughly chop the flesh.
FOR BABY CHEESY PEPPER
Place the pepper into a food processor with the apple purée and cheese and whizz together to form a rough paste. If it seems too thick, thin it down with a little extra apple purée or a drop of your baby’s normal milk.
FOR YOU RED PEPPER & GOAT’S CHEESE PITTA
Dice the goat’s cheese and sprinkle it with the oregano.
Place the pitta in a toaster and toast until it puffs up. Remove from the toaster and carefully split along one side to open it up (take care as steam will escape from the inside).
Add the leaves and herbs, then the slices of roast pepper, the diced cheese and the olives. Squeeze over a little lemon juice and close up.
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BABY SPINACH WITH GREEN LENTILS
YOU SPICY SPINACH & LENTIL SOUP
One of the most important nutritional aspects of spinach is its high iron content. Your baby needs a regular source of iron in his diet now because the stores he was born with will be starting to decline. You may also be low in iron, particularly if you had a traumatic birth or you lost a lot of blood. A poor intake of iron can leave you feeling fatigued and easily out of breath and eventually result in anaemia.
Spinach is also an excellent source of vitamins K, A, and C, and folate, as well as being a good source of manganese, magnesium and B vitamins. Vitamin K is important for maintaining bone health and it is difficult to find a vegetable richer in it than spinach.
Preparation time: 15 mins
Cooking time: 7-8 mins
TO PREPARE
1 bag of baby spinach leaves
FOR BABY
⅓ of the cooked spinach
1 cube frozen apple purée, thawed, or 1 tbsp (15ml) fresh apple purée
1 cube frozen pear purée, thawed, or 1 tbsp (15ml) fresh pear purée
1 tbsp (15ml) cooked green lentils (from a pouch or can)
1 tbsp (15ml) plain Greek yogurt, sour cream or crème fraîche
FOR YOU
Serves 2
1 tbsp (15ml) olive oil
1 tsp (5ml) garlic paste or 1 garlic clove, crushed
1 tsp (5ml) lemongrass paste (or a squeeze of lemon juice added at the end)
A pinch of chilli flakes
1 tsp (5ml) cumin seeds
1 tsp (5ml) paprika
2 spring onions
200g cooked green lentils (from a pouch or can)
800ml vegetable or chicken stock
1 tbsp (15ml) tomato purée
Salt and ground black pepper
2 tomatoes
The remaining spinach
Plain Greek yogurt, sour cream or crème fraîche, to serve
The addition of lentils adds protein and fibre to make this delicious soup more satisfying. Lentils release their energy slowly, helping you to feel energised all afternoon, and will help prevent the mid-afternoon craving for something sweet. Like the spinach, lentils are also a good source of iron, so this soup will give your body a real power shot and top up any depleted stores.
Bring 2.5cm water in a pan to the boil. Place the spinach leaves in a steamer basket or sieve, position over the water, cover tightly with a lid or an upturned plate and allow to steam for 2–3 minutes.
Drain and squeeze the leaves to remove any excess water.
FOR BABY SPINACH WITH GREEN LENTILS
Place the spinach in a food processor with the purées and whizz together. Add the cooked green lentils and pulse to form a coarse paste. Transfer to a bowl and swirl through the Greek yogurt, sour cream or crème fraîche.
FOR YOU SPICY SPINACH & LENTIL SOUP
Heat the oil in a pan and add the garlic paste, lemongrass paste (if using), chilli flakes, cumin seeds and paprika and cook for 1 minute.
Using scissors, cut the spring onions, add them to the pan and cook for another minute. Add the lentils, stock and tomato purée and bring to the boil. Season with a pinch of salt and plenty of black pepper.
Dice the tomatoes and add to the spinach. Stir to combine, then simmer for 5 minutes.
Serve with a dollop of yogurt and a squeeze of lemon juice (if using).
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BABY CARROT DHAL
YOU CARROT & GINGER PÂTÉ
This is a lovely vibrant pâté that is bursting with flavour. The peanut butter gives it a mild flavour (and some texture, if you use the crunchy type), while the tahini has a more pungent flavour and smooth consistency; both work equally well.
Preparation time: 15 mins
Cooking time: 5 mins
TO PREPARE
2 carrots or a bag of spiralised carrot
FOR BABY
1 cube frozen butternut squash purée, thawed, or 1 tbsp/15ml fresh butternut squash purée
1 cube frozen apple purée, thawed, or 1 tbsp/15ml fresh apple purée
2 tbsp (30ml) of the carrot purée
A pinch of mild curry powder
A pinch of ground cumin
1 tbsp (15ml) cooked chickpeas (from a pouch or can)
FOR YOU
Serves 1
Carrot and ginger pate
The remaining carrot purée
1 tsp (5ml) ginger paste
2 tbsp (30ml) drained canned chickpeas
1 tbsp (15ml) smooth or crunchy peanut butter or tahini
Juice of ½ lemon
1 tbsp (15ml) olive oil
A handful of coriander leaves
Salt and ground black pepper
Wholegrain toast, to serve
Peel the carrots and spiralise. Spiralising the carrot will allow them to cook much more quickly. Place in a saucepan of boiling water and simmer until tender for 2-3 minutes. Drain and place in a food processor and blend into a purée.
Put all of the ingredients in a pan (re-use the pan in which you cooked the carrots if you are making this straight afterwards). Gently heat through, then mash with a fork. If you prefer a really smooth consistency, whizz the mixture in a blender.
FOR BABY CARROT DHAL
While the carrots are cooking defrost a cube each of butternut squash and apple. Transfer 2 tbsp of puréed carrot into a bowl and mix with the other purées. Add a pinch of mild curry powder and a pinch of ground cumin. Stir in a tbsp of cooked chickpeas (from a pouch or can). Transfer back to the saucepan and gently heat though and then mash gently with a fork.
FOR YOU CARROT & GINGER PÂTÉ
Add all the ingredients to the carrots already in the food processor and whizz together to make a coarse paste. Transfer to a bowl and season with a pinch of salt and plenty of black pepper and serve on wholegrain toast.
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BABY PARSNIP & APPLE PURÉE
YOU CRAB CAKES
Parsnips have a mild, sweet taste but are not high in natural sugars; in fact they contain high amounts of soluble fibre, which keeps blood-sugar levels balanced, fills you up and prevent the release of ghrelin, which is a ‘hunger’ hormone. This can significantly reduce your likelihood of snacking between meals. Parsnips also contain high levels of potassium, manganese, magnesium, phosphorous, zinc, and iron, as well as B vitamins and vitamins C, E, and K.
Preparation time: 25 mins
Cooking time: 15-20 mins
TO PREPARE
2 large parsnips
1tsp (15ml) crème fraîche
200g (small can) butter beans
FOR BABY
2 tbsp (30ml) of the parsnip mixture
2 cubes frozen apple purée, thawed, or 2 tbsp (30ml) fresh apple purée
FOR YOU
Makes 4
2 spring onions
A handful of fresh coriander
The remaining parsnip mixture
250g white crabmeat
1 tbsp (15ml) hot horseradish sauce
2 eggs
1 tbsp (15ml) water
Plain flour, for dusting
8 tbsp (120ml) wholemeal breadcrumbs
2 tbsp (30ml) olive oil
Fresh green salad, to serve
The parsnip and butterbean mixture makes a nutritious base for these tasty crab cakes – just chill it in the fridge before you combine the ingredients or they won’t bind together. As well as upping the protein content, the crabmeat is also a great source of iodine, zinc and selenium.
Peel and roughly chop the parsnips and place in a pan of boiling water. Simmer for 10 minutes, until tender. Drain. Alternatively, place in a suitable dish and microwave the chopped parsnip with a little water, covered, on High for about 8 minutes, checking and stirring them halfway through the cooking time.
Transfer the soft parsnips to a food processor with 1 tbsp (15ml) crème fraîche. Drain a small can (about 200g) of butter beans and add to the processor, then whizz together to make a coarse paste.
FOR BABY PARSNIP & APPLE PURÉE
Put the parsnip mixture and apple purée into a small pan and gently heat.
FOR YOU CRAB CAKES
Use scissors to chop the spring onions, then roughly tear the coriander leaves. Add to the bowl of chilled parsnip mixture, along with the crabmeat and horseradish. Stir to combine.
Beat one of the eggs, then add it to the bowl and mix until everything is well combined. Using damp hands, form the mixture into a rough ‘cake’, then divide it into quarters and form each wedge into a patty. The mixture should already be cold from the fridge, but if it doesn’t handle well, place it in the fridge for 5 minutes more to firm up a little.
When you are ready to cook, preheat the oven to 180°C (Gas 4). Beat the remaining egg in a small bowl with the water to make an egg wash. Place some plain flour and the breadcrumbs in two separate shallow dishes.
Dust each fishcake with flour, then dip in the beaten egg and finally the breadcrumbs, making sure they are evenly coated. Shake gently to remove any excess breadcrumbs.
Heat the olive oil in a frying pan and fry the fishcakes for 2–3 minutes on each side, or until crisp and golden-brown all over.
Transfer to a baking tray and bake in the oven for 5–10 minutes, or until piping hot all the way through. Serve with a fresh green salad.
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BABY CAULIFLOWER CHEESE
YOU ‘PIMPED’ CAULIFLOWER CHEESE
Cauliflower is an excellent source of vitamin C, and a very good source of manganese: two of the key antioxidant nutrients the body needs to stay healthy. As your baby grows and develops, cells are replicating continuously and these antioxidant nutrients protect the cells from damage and ensure healthy growth.
Preparation time: 25 mins
Cooking time: 55 mins
TO PREPARE
1 head of cauliflower
FOR BABY
¼ of the cooked cauliflower
2 cubes frozen pear purée, thawed, or 2 tbsp (30ml) fresh pear purée
A pat of butter
1 tbsp (15ml) crème fraîche
1 tbsp (15ml) ricotta
A handful of grated mild cheese, such as Cheddar or Edam
FOR YOU
Serves 2
1 leek
A pat of butter
100g pancetta
250ml milk
1 tbsp (15ml) butter
1 tbsp (15ml) plain flour
1 tsp (5ml) garlic paste or 1 garlic clove, crushed
A pinch of ground black pepper
A pinch of freshly grated nutmeg
100g mature Cheddar cheese, grated
The remaining cooked cauliflower
2 large handfuls of spinach leaves
1 tbsp (15ml) Parmesan cheese
1 slice of wholemeal bread
50g flaked almonds
A handful of fresh thyme leaves
6 cherry tomatoes
Save the rest of the cauliflower to make this comforting supper – just what you need after a busy day. It might be comfort food but the addition of extra veg and nuts make it a balanced and nutritious meal.
Trim the outer leaves from the cauliflower and then cut off even-sized florets. Place in a pan of boiling water and simmer for 12–15 minutes, until tender. Drain off any excess water.
FOR BABY CAULIFLOWER CHEESE
Set the grill to high. Place a quarter of the cauliflower florets into a food processor with the pear purée. Add the butter, crème fraîche and ricotta and whizz together until smooth.
Transfer the mixture into a heatproof dish and sprinkle with a handful of grated cheese. Place under the preheated grill for a minute or so, until golden.
FOR YOU ‘PIMPED’ CAULIFLOWER CHEESE
While the cauliflower is cooking preheat the oven to 180°C (Gas 4). Finely slice the leek, then melt the butter in a frying pan over a low heat. Sweat the leeks in the butter for about 5 minutes, stirring occasionally, until softened.
While the leeks cook, chop the pancetta (if necessary) into small pieces and add to the frying pan with the sweated-down leeks. Turn up the heat to high and stir constantly for 8–10 minutes, until the leeks have reduced and the pancetta is beginning to go crispy.
Heat up the milk in a pan or microwave so that it is just hot but not boiling. Melt the 1 tbsp (15ml) butter in a large pan, then add the flour and the garlic and cook it on a high heat for about 1 minute, until it clumps together to form a soft, shiny ball. Add the milk, little by little, stirring after each addition continuously with a wooden spoon or a whisk to ensure no lumps form. Once all the milk has been added, season with black pepper and nutmeg.
Turn down the heat to medium and stir in the grated cheese, reserving a handful for the topping. Stir until all the cheese has melted. Remove from the heat.
Place the cauliflower and spinach leaves in an ovenproof dish. Scatter over the leeks and pancetta, then pour over the cheese sauce.
Place the Parmesan, bread, almonds and thyme leaves in a food processor, whizz together to form breadcrumbs, then scatter over the cauliflower cheese. Halve the cherry tomatoes and dot them over the top. Sprinkle over the remaining grated Cheddar and bake in the oven for 20–25 minutes, until golden.
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BABY MANGO PORRIDGE
YOU TUNA WITH MANGO & AVOCADO SALSA
Despite tasting sweet, mangoes have a low GI and studies have shown that people who eat mangoes have a lower risk of developing diabetes. Mangoes are a rich source of vitamin C and beta-carotene, and provide fibre that can lower cholesterol levels and promote healthy bacteria in the gut.
Preparation time: 10 mins
Cooking time: 12 mins
TO PREPARE
1 mango
FOR BABY
½ of the mango cubes
150ml milk
A pinch of ground mixed spice
3 tbsp (45ml) fine porridge oats
FOR YOU
Serves 2
1 small avocado
1 small red onion
1 red chilli
A handful of fresh coriander leaves
A handful of fresh mint leaves
The remaining mango cubes
Juice of 1 lime
2 tbsp (30ml) olive oil, plus extra for drizzling
2 tuna steaks
Salt and ground black pepper
Sugar snap peas, to serve
Use the remaining mango to make this spicy salsa. It will go well with white fish or chicken, but I have chosen fresh tuna as it is such a nutritious fish, providing omega-3 fats, protein and other many other good things; think of this dish as a little beauty aid, since it gives you minerals including selenium, iodine and zinc, which are needed for healthy hair and nails. The avocado is a great source of vitamin E, which helps to keep skin looking smooth.
Slice the mango lengthways across one side of the stone. Remove the stone and then score the flesh of each half lengthways and across, to form a grid pattern. Place both thumbs on the skin and push outwards to make a mango ‘hedgehog’. Run your knife close to the skin to cut away the little cubes of mango into a bowl positioned underneath (this will catch the juice too, which would run off a chopping board).
FOR BABY MANGO PORRIDGE
Place the mango cubes into a small pan with a splash of the milk and the mixed spice and cook for 2–3 minutes, until the mango softens. Add the fine porridge oats to the pan with the remaining milk, stir well, then bring to the boil and simmer for 3 minutes.
FOR YOU TUNA WITH MANGO & AVOCADO SALSA
Cut the avocado in half, remove and discard the stone, then peel away the skin. Dice the avocado flesh. Peel and finely dice the onion. Deseed (if you like) the chilli, then finely dice it. Roughly chop the herbs.
Place all of the prepared ingredients into a bowl and add the mango, lime juice and olive oil. Mix to combine. Chill in the fridge until ready to serve.
Drizzle each tuna steak with a little olive oil and rub all over the fish, then season well with salt and pepper. Place a ridged griddle pan over a high heat and add the tuna steaks. Cook for 3 minutes, then turn over and cook for 3 minutes on the other side, until charred and just cooked through.
Serve the tuna steaks with some sugar snap peas and the salsa on the side.
THAWING FROZEN PURÉES
Freezing purées in ice-cube trays is an extremely convenient and easy way to ensure your baby receives a range of different foods in one day, without you having to spend hours in the kitchen. They take very little time to defrost: simply put them in a bowl when you start cooking the other ingredients for whatever combination purée you are making (if applicable), and leave them at room temperature. It doesn’t matter if they aren’t completely defrosted when you add them to other ingredients if those are hot anyway. Allow a little longer if they will be mixed with cold ingredients.
