Wholesome Baby Foods from Scratch
WHOLESOME BABY FOODS FROM SCRATCH By Karna S. Peterson, R.D., M.P.H.
Making your own baby food is simple, convenient, and can save you money.
Nutritionally, it's hard to beat the wholesomeness of foods right from your
kitchen. You can feed baby some of your family's regular foods knowing that
they are free from the additives and fillers found in some store-bought
baby foods.
Family foods, if prepared with salt, spices, sugar, or fat, are not suitable
for infants. You will need to prepare foods separately, or remove the baby's
portion before salt, sugar, or other seasonings are added.
Making your own baby food doesn't require a lot of expensive equipment.
At a minimum, all you need to get started is a clean pot to cook in and
equipment to get the foods to the right consistency.
EQUIPMENT FOR PUREEING BABY FOODS
* Some foods, such as bananas and other ripe fruits, require only a fork
for mashing. A potato masher also works well to puree cooked apples, winter
squash, potatoes, or carrots. Be sure to remove lumps, pieces of skin, strings,
or seeds before feeding to baby. * A fine mesh sieve or strainer may be
used to strain cooked foods. * Most foods can be pureed with a blender.
Be sure to remove tough peels and seeds from vegetables and fruits before
blending or they will be ground into the food. Use a blender to grind a
handful of uncooked brown rice, cook well until soft and smooth, and you
have a nutritious, inexpensive cereal for baby. For a good source of protein,
nut butters (like peanut butter) can be made in a blender from whole nuts.
Thin with water or formula into a consistency suitable for older babies.
* Raw or cooked foods can handily be prepared in a small, hand-operated
baby food mill. Peels and seeds are strained out of the food, and its small
size is perfect for taking to the table or restaurant. * Some foods are
ready to serve baby right from the grocery store. Try canned pumpkin, unsweetened
applesauce, instant mashed potatoes, Cream of Wheat or rice cereal for quick,
ready-to-eat additions to meals.
PREVENT FOOD-BORNE ILLNESS
Cleanliness is a priority when making foods for baby. Bacteria can easily
upset a baby's digestive system; so anything that touches the food -- your
hands and all equipment -- must be absolutely clean. The same rule applies
when storing, heating, and serving baby foods, too. Always wash your hands
and equipment with hot, soapy water, rinse, and let air dry.
COOKING METHODS
Steaming is one of the best cooking methods to preserve vitamins and minerals
in foods. Place the food in a steam basket, sieve, or colander above boiling
water and cook in the rising steam.
Microwave cooking is another way to prepare foods, especially vegetables,
which cook quickly in very little water.
Boiling or simmering fruits and vegetables is an acceptable cooking method
but will result in loss of some nutrients in the cooking water. Be sure
to use only a small amount of water and save the cooking liquid to thin
the pureed food to eating consistency.
Since babies do not have a preference for salty or sweet, you should not
add salt or sugar to their food. It's a good idea to keep your child from
developing an early taste for such additions. Studies suggest that feeding
babies too much sodium may trigger high blood pressure later in life in
those individuals who are likely to develop high blood pressure (1).
SERVING AND STORING BABY FOODS
Pureed foods spoil more easily than other foods; so baby's food must be
used immediately or frozen for future use. If you store food in the refrigerator,
keep it in there only 2 to 3 days. If you don't use it by then, it should
be discarded. Remember: refrigeration does not kill bacteria; it only slows
down their growth (2,3).
Large batches of pureed foods can easily be frozen in ready-to-use serving
sizes. One such method is to pour pureed food into plastic ice-cube trays,
cover with waxed paper, and freeze. When frozen, transfer to freezer bags.
Another method is to "plop" drops of pureed food on a cookie sheet,
freeze, and then transfer to freezer bags. These frozen portions will keep
about one month.
Thaw cubes in the refrigerator, in a double boiler, in the microwave (at
low setting), or in the plastic bag under cold water. Do not thaw at room
temperature.
WHAT TO SERVE
Fresh and frozen fruit juice, fruits and vegetables without added sugar
or salt.
Home-canned and frozen fruits and vegetables without sugar, salt, or seasonings.
Whole-grain cereals such as rice, oats, barley, corn, and other grains.
As with any new food, wait 5-7 days before adding another new food to see
if any allergic reactions occur.
Honey Alert: Do not feed honey in any form to infants under 1 year of age.
Serious food poisoning (infant botulism) may result (4).
RECIPES
Here are some simple baby food recipes to get you started.
COOKED LEAFY GREENS (Makes 10 food cubes)
Many of the most nutritious veggies, especially the green leafy ones, are
not available in commercial baby foods. It's easy to make your own.
1 pound fresh greens (kale, collards, etc.) 1 Tablespoon water 3 Tablespoons
fruit juice
Wash leaves thoroughly. Steam most greens 5-15 minutes, leaving the lid
off for the first few minutes. Puree in blender with the water and juice.
Total Calories Per Cube: 17
BASIC VEGETABLE RECIPE (Makes 8 food cubes)
Do not add salt, sugar, or fat.
1 cup cooked fresh or frozen vegetables without salt (use potatoes, green
beans, peas, carrots, yellow squash)
4-8 Tablespoons cooking liquid, formula, or water
Press vegetable chunks through a sieve or baby food mill, thinning with
cooking liquid or formula to eating consistency. Or, puree vegetables and
liquid in blender until smooth. Serve or freeze.
Note: After trying single foods, good combinations are potatoes and carrots
or carrots and peas.
Total Calories Per Serving: varies
FRESH FRUIT (Makes 4 food cubes)
Try different varieties of fruit in this recipe.
3/4 cup ripe fruit (uncooked peaches, nectarines, bananas, pears, apricots,
apples) 1 teaspoon unsweetened fruit juice 1 teaspoon lemon-flavored water
(1 teaspoon lemon juice to 1 cup water to prevent darkening)
Remove skin and seeds from fruit. Puree ingredients in baby food mill or
blender until smooth. Serve or freeze.
Total Calories Per Serving: varies
SOYBEAN PUREE (Makes 2-1/2 cups or 12 food cubes)
Serve this nutritious dish to your baby.
1 cup dry soybeans 3 cups water 3/4 cup unsalted tomato juice for thinning
Rinse and soak the soybeans overnight in the refrigerator. Simmer beans
in 3 cups water for about 2 hours. Puree with any equipment, adding tomato
juice to thin.
Total Calories Per Cube: 34
FRESH ORANGE SHERBET (Makes 1-2 cups)
Babies will love this dish.
1 sweet orange, peeled, sectioned, and seeds removed 1 cup fruit juice
In a blender, liquefy the fruit. Add the juice and blend. Pour into loaf
pan, cover, and freeze until fairly firm, about 1 hour. Pour back into blender,
and blend at low speed until smooth. Return to pan and freeze until firm.
Total Calories Per 2 Tablespoons: 7
HOMEMADE FRUITY GEL (Serves 4)
This recipe uses fruit juice instead of sugar to add sweetness. Agar, the
thickener, is derived from seaweed. It is available in natural food stores
and food co-ops or may be ordered from the Community Mercantile, 901 Mississippi,
Lawrence, KS 66044. Phone 913-843-8544. An ounce of agar costs approximately
$5.69 but it goes a long way.
1/2 cup cool water 1 Tablespoon agar flakes 1-1/2 cups fruit juice 1 cup
pureed fruit
Place water in small saucepan. Sprinkle in agar and stir to dissolve. Add
juice and heat for 1 minute, stirring well. Pour into 4 small cups. Place
in refrigerator. After 1/2 hour, stir in pureed fruit.
Total Calories Per Serving: varies
KNeCKBRoD (SWEDISH HARD BREAD) (Makes 20)
Unlike store-bought varieties, this homemade version of "hard tack"
crumbles and melts in baby's mouth and is great for teething.
1 cup all-purpose flour 1 cup rye graham flour 2 Tablespoons sugar or other
sweetener 1/2 teaspoon baking soda 1/2 teaspoon baking powder 8 ounces commercial
corn muffin mix 3 Tablespoons margarine 3/4 cup soy milk
Mix dry ingredients. Cut in margarine. Add soy milk. Mix well. Roll thin,
cut into shapes and bake 10-15 minutes at 350 degrees until brown.
Total Calories Per Cracker: 116
CARROT/APPLE MIX (Serves 2)
This is a delicious dish.
1/2 medium apple, cored and peeled 1/2 carrot, washed and peeled 2 Tablespoons
fruit juice 1 teaspoon lemon juice
Puree all ingredients in blender. Or, grate apples and carrot and mix with
juice before serving.
Total Calories Per Serving: 35
REFERENCE (1) National Research Council (1989) Diet And Health -- Implications
for Reducing Chronic Disease Risk, Washington, D.C.: National Academy Press.
(2) USDA (1992) Food News for Consumer, p. 9, Winter. (3) Cooperative Extension
Service, Kansas State University, Manhattan, Kansas: "Making Baby Food,"
L-524. (4) S. S. Arnon et al. 1979, "Honey and other environmental
risk factors for infant botulism," Journal of Pediatrics 94:331-336.
This article originally appeared in the March/April, 1995, issue of the
Vegetarian Journal, published by:
The Vegetarian Resource Group P.O. Box 1463 Baltimore, MD 21203 (410) 366-VEGE
WHAT IS THE VEGETARIAN RESOURCE GROUP? Our health professionals, activists,
and educators work with businesses and individuals to bring about healthy
changes in your school, workplace, and community. Registered dietitians
and physicians aid in the development of nutrition-related publications
and answer member and media questions about vegetarian diets. The Vegetarian
Resource Group is a non-profit organization. Financial support comes primarily
from memberships, contributions, and book sales.
The contents of this article, as with all The Vegetarian Resource Group
publications, is not intended to provide personal medical advice. Medical
advice should be obtained from a qualified health professional.
For questions or comments on this article, please contact Bobbi Pasternak
at bobbi@clark.net. This article may be reproduced for non-commercial use
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Copyright 1995 by The Vegetarian Resource Group.