Homemade Baby Food in 10 Minutes
Tina Ruggiero, M.S., R.D., L.D. is a registered dietician who blogs at www.voiceofreason.net. Karin Knight, R.N., is a registered nurse and the co-author of the best-selling books The Baby Cookbook and 1-2-3 Cook for Me. Their new book, The Best Homemade Baby Food on the Planet, contains more than 200 baby food recipes for ages 6 to 23 months. Many of the recipes can be stored in the freezer. Informative sidebars address feeding challenges, food safety and even traveling with baby. Each recipe features a nutrient analysis, serving size suggestions and recommended preparation methods
They agreed to share a couple of recipes with us.
More Green Peas Purée, Please!
Until your baby is used to the flavor of peas, you may want to add breast milk or formula to mellow the taste.
1 cup (160 g) fresh or frozen peas
1/4 cup (60 ml) water
1/4 cup (60 ml) breast milk or formula
MICROWAVE METHOD: Place the peas and water in a glass dish. Cover and microwave on high for 5 minutes, until the peas are soft. Allow to cool slightly and then place the peas in a blender with the breast milk or formula and purée 1 minute, until smooth. Adjust the amount of liquid depending on how thin you want the purée. Peas cooked in the microwave contain twice as much vitamin C as commercially prepared baby food peas.
STOVETOP METHOD: Bring the water to a boil in a small pan. Add the peas and return to a boil. Cover, reduce heat to low, and simmer 5 to 6 minutes, until the peas are tender. Stir once during cooking. Allow to cool slightly and then place the peas and water in a blender. Add the breast milk or formula and purée 1 minute, until smooth.
YIELD: 3 baby servings, 2 tablespoons (28 g) each
EACH SERVING CONTAINS: 83.6 calories; 0.9 g total fat; 0.4 grams saturated fat; 2.9 mg cholesterol; 3.5 mg sodium; 7.4 g carbohydrates; 2.0 g dietary fiber; 2.2 g protein; 7.2 mg calcium; 0.5 mg iron; 242.5 IU vitamin A; and 4.0 mg vitamin C.
Pitted prunes, commonly packaged as “dried plums,” can be found in the dried fruit aisle of your grocery store.
1/4 cup (44 g) prunes (dried plums)
1/4 cup (33 g) dried apricots
2 cups (475 ml) water
STOVETOP METHOD: Dice the prunes and apricots. Peel, core, and dice the apple and pear. Place the prunes, apricots, apple, pear, and water in a small saucepan. Bring to a boil, reduce heat, and simmer 20 to 30 minutes until the fruit is soft and most of the water is absorbed. Stir occasionally to prevent sticking and add more water if needed. Mash and serve warm.
YIELD: 2 baby servings, 1/3 cup (85 g) each
EACH SERVING CONTAINS: 161.6 calories; 0.2 g total fat; 0.0 grams saturated fat; 0.0 mg cholesterol; 7.9 mg sodium; 40.8 g carbohydrates; 5.8 g dietary fiber; 1.0 g protein; 25.9 mg calcium; 1.1 mg iron; 1127.7 IU vitamin A; and 7.8 mg vitamin C.
Visit their web site to see recipes for
THE BEST HOMEMADE BABY FOOD ON THE PLANET (Fair Winds Press, December 2010, $21.99)