Avocado-based baby food offers a nutritious first step in introducing solid foods to babies. To begin with, avocados are a superfood that contains 20 vitamins and minerals, including folate, potassium, iron, zinc, and vitamins A, C, E, and K, plus several variants of vitamin B. They’re also packed with protein, fiber, and healthy fats and contain no cholesterol or sodium. Avocados are very low in saturated fat, too. Babies need omega-3 fatty acids to promote brain and eye development, and avocados are one of the fattiest plant foods that are a great source of oleic acid, an important omega-3 that’s also found in olive oil.
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Conveniently, avocados are also soft and easy for babies to gum and swallow. They’re simple for busy parents and caregivers to mash with a fork or puree in a food processor. Plus, avocados are easy to combine with other healthy foods for simple baby foods. So, which avocado baby foods should you make at home? Here are seven simple recipe ideas for your little one to enjoy that are a snap to make.
For a quick avocado baby food meal, puree avocado in a food processor or small blender with a sweet fruit of your choice, and your baby will gobble it up. Here are some fruits that make a tasty combination with avocado:
With these purees, as with any baby food purees, you can add water, breast milk, or formula to change the consistency. Avocados are rather firm and will make a whipped consistency, but if you add liquid, the puree will thin out. The thinner the consistency, the easier the puree is for a baby to swallow. There isn’t any need to cook avocados, but with harder fruits like apples, you may want to steam them first before pureeing.
You can also alternate the amounts of each ingredient as needed. You can add one whole avocado in with the steamed slices of half an apple and a little water, or you could throw in one to 10 strawberries, depending on what you find your baby prefers. The avocado-to-fruit ratio is totally up to you and dependent on what your baby likes.
Go green with this tasty and healthy avocado and veggie puree. These vegetables make nutritious and delicious combo purees with avocado:
Just like the fruit purees, you can add liquid to change the consistency and play with the ratio to find the combination your baby likes best.
If you’ve ever tried serving your baby raw avocado, you know it’s very slippery. However, cutting the avocado into slices allows babies to grasp and feed themselves, which also helps them to develop fine motor skills. Moreover, you can coat the slices in a breadcrumb mixture made of crumbled baby crackers, puffs, or wafers to make the slices easier to hold. It also makes good use of the dust at the bottom of the puffs container.
Of course, you can DIY any smoothie recipe, but here are a few avocado combos perfect for a nutritious smoothie your baby is sure to love:
- Avocado, banana, spinach, and yogurt
- Avocado, banana, blueberries, and baby oatmeal
- Avocado, banana, mango, and peach
- Avocado, banana, and strawberries
Mix and match all you want to find that perfect avocado/banana smoothie your baby loves. Pop it all in the blender with your choice of liquid (water, breast milk, or formula) and you’re done! You can add flax or chia seeds to any of these recipes for extra nutrition or maple syrup for a touch of sweetness.
Sweet potatoes are cheap, naturally sweet on the little one’s taste buds, and easy to cook and puree. After you cook 2 cups of diced sweet potatoes, mix them with the pulp of one avocado in a blender. Then, add 1 cup of water at a time, until you get the thickness of the puree you’re looking for.
If you’re ready to get more complex, go all out by baking avocados into muffins using this recipe. You’ll get 36 mini muffins that store in a Tupperware container on the counter for a week. This one is best for older babies who can chew beyond purees. They’re great for toddlers too.
For this nutritious powerhouse meal, add a hard-boiled egg (never serve raw or undercooked egg to a baby) to half of an avocado with a tablespoon of water (or breast milk or formula) and blend. For even better consistency, add only the hard-boiled yolk to the mixture and set the hard-boiled whites aside for another recipe.
You can give your baby their first taste of avocado right around the six-month milestone. It’s around the same time that you’ll be introducing fruits, vegetables, and solid foods other than rice cereal.
Now that your little one has gotten a taste for avocado, you may find yourself wondering if you can feed them too much of a good thing. Fortunately, it’s safe to feed your baby avocado daily as long as they’re enjoying it, but you do want to ensure you’re also giving them a variety of different foods, so they are always expanding their palate. If your baby isn’t a fan of avocado after you first introduce it, continue to mix little bits into different purees and offer it to them daily. It’s not uncommon for babies to need some time to develop a taste for something new.
Feeding a baby raw, mashed avocado is certainly a good introductory food, but with these combinations, you’ll be enhancing the flavors and increasing the nutrition, all while helping to avoid a picky eater by giving a diversity of tastes in each meal. An avocado can freeze for up to a month before losing its nutritional value and taste, so store the extra puree in ice cube trays and defrost as needed. Since avocados can turn brown so quickly, freeze them right away if you’re not going to serve them immediately. Don’t forget to sneak yourself a taste while you’re cooking. Avocados are a healthy pick for adults too.
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