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Important Notes Before You Start:
- Age Appropriateness: Always adjust textures for your baby's age and developmental stage (puree, mashed, finely minced, finger foods).
- Allergens: Introduce common allergens (like dairy, eggs, nuts, fish, soy) one at a time, monitoring for reactions, and consult your pediatrician.
- Consistency: Use breast milk, formula, or low-sodium bone broth to thin purees if needed.
- Vitamin C Power: Pair non-heme iron sources (plant-based) with Vitamin C for optimal absorption!
1. Lentil & Sweet Potato Puree (6+ Months - Puree to Mashed)
- Iron Source: Red lentils
- Vitamin C Source: Sweet potato
- Recipe: Cook 1/2 cup red lentils until very soft. Steam 1 medium sweet potato until tender. Combine cooked lentils and sweet potato with a splash of breast milk/formula/water and blend until smooth. Add a pinch of mild herb like cumin or a tiny bit of nutritional yeast for extra flavor and nutrients.
2. Beef & Broccoli Puree (6+ Months - Puree to Minced)
- Iron Source: Beef (heme iron - highly absorbable)
- Vitamin C Source: Broccoli
- Recipe: Brown a small piece of grass-fed beef (e.g., ground beef or stewing beef cut into small pieces). Steam 1/2 cup broccoli florets until very tender. If using ground beef, you can just mix. If using tougher cuts, blend cooked beef and broccoli with a little low-sodium bone broth until desired consistency.
3. Chicken Liver & Apple Puree (6+ Months - Puree)
- Iron Source: Chicken Liver (one of the richest sources of heme iron!)
- Vitamin C Source: Apple
- Recipe: Gently sauté 2-3 small pieces of organic chicken liver in a tiny bit of olive oil or butter until cooked through (no pink). Steam 1 small apple (peeled and cored) until very soft. Blend cooked liver and apple with a splash of breast milk/formula/water until super smooth. Start with a very small amount as the flavor can be strong.
4. Fortified Oatmeal with Prune & Chia (6+ Months - Puree to Thick Porridge)
- Iron Source: Iron-fortified baby oatmeal, Chia seeds (non-heme)
- Vitamin C Source: Prunes (though known for fiber, they contain some Vit C)
- Recipe: Prepare iron-fortified baby oatmeal according to package directions, using breast milk or formula. Stir in 1-2 tbsp prune puree and 1 tsp ground chia seeds. Prunes are also great for digestion!
5. Spinach & White Bean Puree (6+ Months - Puree to Mashed)
- Iron Source: Spinach, White beans (non-heme)
- Vitamin C Source: Spinach (contains some Vit C, though reduced by cooking)
- Recipe: Cook 1/4 cup canned (no-sodium) or soaked/cooked white beans until very soft. Steam a handful of fresh spinach until wilted. Blend beans and spinach with a squeeze of lemon juice (for Vit C) and a bit of breast milk/formula/water until smooth.
6. Tofu Scramble with Bell Pepper (8+ Months - Mashed/Finger Food)
- Iron Source: Tofu (firm/extra firm)
- Vitamin C Source: Bell pepper
- Recipe: Crumble 1/4 block of firm tofu into a pan with a tiny bit of olive oil. Sauté gently. Add finely minced red or yellow bell pepper and cook until soft. Mash well with a fork for younger babies or serve as tiny crumbles for older babies as finger food.
7. Salmon & Pea Mash (8+ Months - Flaked/Mashed)
- Iron Source: Salmon (contains some iron)
- Vitamin C Source: Peas
- Recipe: Bake or steam a small piece of salmon until cooked through and easily flakes. Steam 1/2 cup peas until tender. Flake the salmon and mash with the peas. Add a tiny bit of lemon juice for flavor and Vitamin C.
8. Egg Yolk & Avocado Mash (7+ Months - Mashed)
- Iron Source: Egg yolk
- Vitamin C Source: Avocado (some Vit C)
- Recipe: Hard boil an egg, then remove the yolk. Mash the yolk with 1/4 ripe avocado until creamy. Add a tiny pinch of paprika for flavor if desired. (Note: whole egg can be introduced around 6 months, but egg yolk specifically is a good iron source).
9. Black Bean & Corn Salad (10+ Months - Finger Food)
- Iron Source: Black beans
- Vitamin C Source: Corn, a tiny bit of finely chopped tomato/bell pepper if tolerated
- Recipe: Rinse and mash 1/2 cup cooked black beans. Mix with 1/4 cup cooked corn kernels. For older babies, you can add a tiny bit of finely chopped, de-seeded tomato and a squeeze of lime juice for flavor and Vit C. Serve as finger food.
10. Iron-Fortified Cereal with Berries (6+ Months - Puree/Soft Mash)
- Iron Source: Iron-fortified baby cereal
- Vitamin C Source: Berries
- Recipe: Prepare iron-fortified baby cereal with breast milk or formula. Mash or finely puree a handful of fresh or thawed frozen berries (strawberries, raspberries, blueberries) and stir into the cereal.
11. Chickpea & Carrot Mash with Tahini (7+ Months - Mashed/Puree)
- Iron Source: Chickpeas (non-heme)
- Vitamin C Source: Carrots (some Vit C), a squeeze of lemon juice.
- Recipe: Cook 1/2 cup chickpeas until very soft (or use no-sodium canned, rinsed well). Steam 1 medium carrot until tender. Mash or blend chickpeas and carrot with 1/2 tsp tahini (sesame paste - great source of minerals and healthy fats), a tiny squeeze of lemon juice, and a splash of breast milk/formula/water until smooth.
12. Quinoa & Sweet Potato Fritters (9+ Months - Finger Food)
- Iron Source: Quinoa (non-heme)
- Vitamin C Source: Sweet potato
- Recipe: Cook 1/4 cup quinoa according to package directions. Mash 1/2 cup cooked sweet potato. In a bowl, combine quinoa, sweet potato, 1 egg yolk (or whole egg if tolerated), and a pinch of cinnamon or mild herbs. Form into small fritters. Cook in a lightly oiled pan over medium heat for 2-3 minutes per side until golden brown and cooked through.
13. Kidney Bean & Berry Puree (6+ Months - Puree)
- Iron Source: Kidney beans (non-heme)
- Vitamin C Source: Berries
- Recipe: Cook 1/2 cup kidney beans until very soft (or use no-sodium canned, rinsed well). Puree the cooked beans with 1/4 cup fresh or thawed frozen mixed berries (like raspberries or blueberries) and a splash of breast milk/formula/water until smooth. This is a unique sweet-savory combo that provides a powerful iron-C boost.
14. Sardine & Avocado Smash (8+ Months - Mashed/Finger Food)
- Iron Source: Sardines (heme iron, plus Omega-3s!)
- Vitamin C Source: Avocado (contains some Vit C), lemon juice
- Recipe: Choose sardines packed in water with no added salt (or rinsed thoroughly). Mash 2-3 small sardines (bones are often soft and edible, providing calcium, but remove if preferred) with 1/2 ripe avocado. Add a tiny squeeze of lemon juice. Serve as a mash or spread on a small piece of whole-grain toast (for older babies). Always check for any sharp bones if not already pureed.