Super speedy first foods

Key takeaways

• Common vegetables, fruits and legumes contain many of the nutrients your baby needs
• Simple cooking techniques mean you can prepare meals in a hurry
• Introducing potential allergens early may decrease the risk of allergy later in life

Most babies will be ready to try solid foods at around six months old, which means mealtimes suddenly become a little more involved. Thankfully, making nutritious meals for your baby doesn’t mean spending hours in the kitchen. Here are five simple recipes you can pull off in under eight minutes.

Mashed sardines and avocado

Avocados are the perfect texture for your baby and are full of monounsaturated fats, which are essential for brain and physical development. Add sardines (packed in water without added salt) for extra flavour and a helpful dose of omega-3 fatty acids, which help with eyesight, brain and nervous system development.

Method

1. Peel and de-pit a ripe avocado.
2. Cut out the flesh, place in a bowl and mash with a fork.
3. Rinse canned sardines, add to avocado mix and mash until combined (ensuring any bones are completely broken down).

Fried Egg Yolks

Nutrient-dense egg yolks are loaded with healthy fats, B vitamins, choline and an easy-to-absorb iron known as heme iron. If you have a family history of egg allergies, consult a doctor before introducing eggs into your baby’s diet. Otherwise, start by preparing small amounts and increase servings if there are no adverse reactions.

Method

1. Separate yolks from 2 eggs.
2. Heat a pan, coat with oil or unsalted butter and add yolks.
3. Shape into rectangles using a spatula.
4. Once cooked through, let cool, then cut into strips.

Oatmeal with berries and yoghurt

Oats are full of fibre and micronutrients like selenium, manganese and phosphorus, while blueberries are rich in antioxidants and vitamins C and K. Fresh or frozen blueberries are fine, just make sure to cut them in half if they’re too big. Serve with yogurt – the naturally occurring probiotics are great for digestive health.

Method

1. Combine 1/3 cup oats, 2/3 cup water, and a handful blueberries.
2. Microwave for 2.5 minutes, or until oats are tender and berries are broken down (you can use a fork to do this).
3. Allow to cool slightly.
4. Stir through a small portion of yoghurt.

Green bean and pea puree

Green beans are a good source of dietary fibre, folate, vitamins C and K, and silicon, which is good for growing bones. Often mistaken for vegetables, peas are actually members of the legume family, and contain helpful carbohydrates (which is why they’re so filling). They’re also loaded with vitamin A and helpful antioxidants, making them a healthy addition to any puree.

Method

1. Steam 1/2 cup green beans and 1/2 cup peas until cooked, 2–5 minutes.
2. Place in blender and mix until pureed.

 Banana mashed with smooth peanut butter

Bananas are high in potassium (which is good for heart health), as well as fibre, B2, B6 and C vitamins. Add the peanut butter for magnesium (good for growing bones and muscles), vitamin E and antioxidants. If you have a family history of peanut allergies, consult a doctor before introducing peanuts into your baby’s diet. Otherwise, start by preparing small amounts and increase servings if there are no adverse reactions.

Method

1. Peel and cut a ripe banana into small pieces.
2. Mash with a fork.
3. Stir in smooth peanut butter to combine.
4. Add water to thin out mixture, as needed.