Your Babies Are

What They Eat

A recipe guide for every stage

For Francesca Quaranta’s Senior Project

Table of Contents
About the author ………………………………………………2
Stage 1 recipes (4-6 months)
Avocado Puree ……………………………………………3
Crockpot Apple Sauce ………………………………….4
Oatmeal Cereal…………………………………………..5
Peaches (4)6-8 months+………………………………6
Stage 2 recipes (7-10 months)
Blueberry Banana Yogurt 8-10 months+………7
7-9 months Butternut Squash & Pear Puree….8
Butternutty Apples and Oatmeal…………………9
Green Pea Puree………………………………………..10
Stage 3 recipes (10+ months)
10 months+ Tomato and Avocado Scramble…11
10 months+ Tropical Fruit Salad…………………12
Rice with peas, carrots & egg……………………….13
Broccoli & Cauliflower Cheese……………………..14

About the Author

My name is Francesca Quaranta and I am a senior at First Colonial

High School's Legal Studies Academy. I will also be attending
Virginia Tech in the fall. One of my biggest focuses throughout my
life has been giving back to my community. I grew up volunteering
with children at the Ability Center of Virginia and now devote much
of my time to Operation Smile. With Operation Smile, I had the
incredible opportunity to attend a medical mission to Madagascar
in September 2018. When I returned home, I began to realize the
significant difference between the privileges we have here in the U.S.
compared to developing countries. The experience sparked my
interest in the topic of infant health and nutrition, which became
the focus of my senior project. Our future health is strongly
influenced by your nutrition as an infant, which many do not
realize. My goal is to educate new or expecting mothers and families
about the benefits of clean eating and a natural diet for their
babies rather than a store bought diet. I believe a healthier diet for
babies will lead to a stronger immune system and reduce allergies
in infants as well as provide the parents with both physical and
emotional benefits.

4-6 months Avocado Puree

Excerpted from:
https://pickyeaterblog.com/homemade-baby-food-recipes-avocado-puree/

Avocado is a perfect first food for baby! Healthy fats for their development, and also amazing
texture and flavor.

Prep Time: 5 mins Total Time: 5 mins

Servings: 2 servings
Ingredients
1 organic avocado mashed
Instructions
If Serving Fresh / Immediately:
Mash the avocado with a fork or blend it in a food processor.
Mix with breast milk, formula or water to reach desired consistency.

If Freezing:
Mash the avocado with a fork or blend it in a food processor.
Divide into ice cube trays, wrap/cover, and freeze.
Thaw in the fridge the night before use, or thaw by putting the ice cube in a bowl over a bowl
of hot water on the counter to defrost.
Once defrosted, mix with breast milk, formula or water to reach desired consistency

Notes
Each ice cube = 1oz of food. Also, as your baby gets used to solids, you don't have to thin out
the avocado at all.

Crockpot Applesauce for Babies and the Whole

Family

Excerpted from https://www.wholesomebabyfoodguide.com/slowcooker-applesauce-

homemade-apple-baby-food/

Easy to make slow cooker applesauce for babies and everyone else too. Bonus - turn it into
apple butter!

Ingredients
6 pounds of apples – try a mix of Macintosh and Fuji or just Macintosh 1 cup of water 1
cinnamon stick or 2 teaspoons powdered cinnamon 1 tsp of vanilla pinch of nutmeg ginger
and/or allspice (optional)
Instructions
Wash, peel and core the apples
Chop apples roughly or use an apple slicer
Add apples to a 5qt crockpot/slow cooker
Add spices then pour water over apples - stir to combine
Cover, set heat to low and simmer away for up to 8 hours!
Check every hour or so and give it a stir. It will be done when it is at the texture you like; it can
be chunky or really thin.

Notes
Store in fridge for 3 days for baby but you can stretch to 6 days for older folks with stronger
tummies! Freezes well in quart freezer bags!

Oatmeal Cereal

Ingredients
¼ cup of ground oats (do NOT use instant or Quick Cook), ground in blender or food
processor
¾ cup of water

Instructions
Step 1: Bring liquid to boil in saucepan. Add the ground oats while stirring constantly.
Step 2: Simmer for 10 minutes, whisking constantly, mix in breast milk
Step 3: Serve warm.

Read more at
https://wholesomebabyfood.momtastic.com/stage1_homemade_baby_food_recipes.htm#Sw3Z
ZbBFvTYBCVBj.

Stage 1: Peaches (4)6-8 months+

Vitamins: A, C, Folate

Minerals: Potassium, Phosphorus, Magnesium, Calcium

You may steam or bake peaches; these methods work for nectarines, plums and pears as well.
I HIGHLY recommend giving baked peaches a try at least once. You will find they are tastier
when baked.

Steam Peaches – Method 1

Step 1: Scrub fruit clean and carve an X into 1 side of the fruit
Step 2: Place X side down in a pan with an inch of water
Step 3: Bring water to a boil and steam until soft and tender
Step 4: Peel skin from fruit and remove pits and/or seeds
Step 5: Move to step #6 below

Steam Peaches – Method 2

Step 1: Peel fruit
Step 2: Pit the peach
Step 3: Cut the peach into dices
Step 4: Steam until soft and tender then
Step 5: Move to step #6 below

Bake
Step 1: Halve the fruit and place “open” side down in a pan filled with 1 inch of water
Step 2: Bake at 400F until soft and tender and/or puckering of the skin appears.
Step 3: Peel skin from fruit and remove pits and/or seeds then
Step 4: move to step #6
Step 5: Reserve any left over water to use for thinning out the fruits
Step 6: Peel off skin then place into your choice of appliance for pureeing and begin pureeing.
Step 7: Add the reserved water as necessary to achieve a smooth, thin puree
Step 8: Add cereal (if desired) to thicken up.

Read more at:

https://wholesomebabyfood.momtastic.com/stage1_homemade_baby_food_recipes.htm#ssdvY
Csw88Kp21Ib.99

Stage 2: Blueberry Banana Yogurt 8-10 months+

Ingredients
1 cup blueberries
1 whole banana
1 cup plain yogurt
2 tablespoons wheat germ

Instructions
For Babies: Use 1 cup of your already made blueberry puree OR Microwave the blueberries
just until the juices start to run, about 30 seconds. Place the banana, yogurt and blueberries in
a blender and puree until smooth.

For Toddlers: Slice the banana. Microwave the blueberries just until the juices start to run,
about 30 seconds. Place a little yogurt in a dish and top with banana slices, blueberries, wheat
germ and serve. This will make 2-3 servings.

Read more at
https://wholesomebabyfood.momtastic.com/stage2-baby-food-
recipes.htm#0wG7OwV1gmvPhs1R.99

7-9 months Butternut Squash & Pear Puree

Excerpted from:
https://www.annabelkarmel.com/recipes/butternut-squash-pear-puree/
Butternut Squash is easy to digest & is a good source of beta-carotene & vitamins C & E for
your baby. Top tip, cook it in a steamer to preserve its rich nutrients.

Prep Time: 5 minutes

Cook Time: 20 minutes
Yield Makes: 6 portions
Suitable for freezing

Ingredients
1 medium butternut squash (about 450g)
1 ripe, juicy pear

Instructions
Peel the butternut squash, cut in half, remove the seeds and chop into pieces.
Steam for about 12 minutes.
Peel, core and chop the pear; add to the steamer and continue to cook for 5 minutes or until
the squash is tender.
Puree in a blender.

Butternutty Apples and Oatmeal

Butternut squash and apples are 2 tasty foods of the Fall season. How lucky that these fruits
are available just as the weather is cooling and oatmeal begins to be truly appreciated for its
hearty warmth once again!

Ingredients:

1/2 cup cooked homemade oatmeal cereal

1/4 cup cooked butternut squash puree
1/4 cup applesauce
Directions:

Mix and puree or mash all ingredients together and serve slightly warmed.
Store any leftovers for up to 48 hours in the refrigerator. This makes a very yummy and
nutritious breakfast for any time of the day.
Quick tip: May be frozen but upon thawing, the oatmeal may be a bit rubbery and/or gritty.
Stir and blend vigorously as needed to reconstitute. Consider baking the apples and the
butternut squash together in the same pan to save time and really bring out the wonderful
flavors.

*Excerpted from The Wholesome Baby Food Guide and WholesomeBabyFoodGuide.com

Green Pea Puree

Naturally sweet peas are an easy first food for your baby – no chopping required, and they
steam to a pretty bright green in just a few minutes. If you can get fresh peas at the spring
farmers' market, by all means use them. Just shell them and add about 2 minutes to the
cooking time.

This recipe is intended for babies 6 months and up.

Ingredients

1 cup (5 oz/155 g) frozen petite peas, thawed

2 small fresh mint leaves, finely chopped (optional)

Preparation

Place the peas in a saucepan fitted with a steamer basket. Pour in about 1 inch (2.5 cm) of
water. Place the pan over medium-high heat, cover, and bring to a boil. Steam the peas until
very tender, about 4 minutes.

Remove the pan from the heat and remove the steamer basket. Rinse the peas under cold
water to cool quickly. Transfer the cooled peas and the mint leaves, if using, to a blender or
food processor and process to a very smooth or chunky puree, depending on your baby's age
and chewing ability. If needed, add a little water, breast milk, or formula to thin the puree.

Refrigerate the puree in an airtight container for up to three days, or freeze for up to three
months. (Storage tip: Spoon into ice-cube trays for single servings that are easy to thaw.)

Makes about ¾ cup (6 fl oz/180 ml)

Excerpted from: https://www.babycenter.com/101_homemade-baby-food-recipes-for-6-to-8-
months_10411470.bc

10 months+ Tomato and Avocado Scramble

Excerpted from:
https://www.babycenter.com/0_tomato-avocado-scramble_10412206.bc

A quick scramble is an easy way to feed your little one protein-packed eggs, and you can fold
in fresh veggies, meats, or cheese, in any combination. This garden version contains sweet-tart
tomatoes and creamy avocado. Add a little grated Monterey jack cheese to the eggs while
cooking, if you like.

Ingredients
1 large egg
1 teaspoon water (or whole milk if your baby is 12 months or older)
2 tablespoons finely diced ripe tomato
1 teaspoon olive oil
¼ avocado, peeled and diced into pieces small enough for your child to eat safely

Preparation
In a small bowl, whisk together the egg, milk, and tomato.

In a frying pan over medium heat, warm the olive oil. Add the egg mixture and cook, using a
heatproof rubber spatula to stir constantly. Just before the egg is set, fold in the avocado. Cook
until set but still moist. Let cool slightly before serving.

Makes 1 serving

10 months+ Tropical Fruit Salad

Excerpted from
https://www.babycenter.com/0_tropical-fruit-salad_10412201.bc

Mixing up a few different types of fruit makes for a colorful presentation and keeps mealtime
fun for your baby. Swap out the kiwi for papaya or another tropical fruit, if you like. A dollop
of yogurt and a sprinkle of coconut get some more flavors and textures on the plate.

Ingredients
2-3 tablespoons plain whole-milk Greek yogurt
1 tablespoon shredded unsweetened coconut
¼ cup (1½ oz/45 g) finely chopped kiwi
¼ cup (1½ oz/45 g) finely chopped mango
¼ cup (1½ oz/45 g) finely chopped banana

Preparation
In a bowl, stir together the yogurt and coconut. Add the fruit and stir gently to combine.

Refrigerate the fruit salad in an airtight container for up to one day. (Some discoloration may
occur.)

Makes about 1 cup (8 oz/250 g)

Rice with Peas, Carrots & Egg

This version of fried rice includes a scrambled egg for protein, but you could swap it out for ¼
cup of finely diced tofu. Peas and carrots are a classic, colorful combo, but feel free to
substitute other soft cooked veggies: finely chopped mushrooms or green beans, shredded
zucchini or summer squash, or little cubes of roasted winter squash.

This recipe is intended for children 10 months and up.

Ingredients
1 teaspoon olive oil
2 tablespoons shredded carrot (shredded on the large holes of a box grater-shredder)
2 tablespoons frozen petite peas
½ cup (2½ oz/75 g) cooked brown rice
1 large egg, beaten

Preparation
In a small frying pan, warm the olive oil over medium heat. Add the carrot and cook, stirring,
until just tender, about 3 minutes. Add the peas and 2 tablespoons water, cover, and cook until
the peas are tender, about 3 minutes. Stir in the rice and cook until warmed through, then add
the egg and cook, stirring constantly, until the egg is fully cooked and the mixture is well
combined. Let cool, then serve.

Refrigerate the fried rice in an airtight container for up to three days.

Makes about 1½ cups (12 oz/375 g)

Excerpted from: https://www.babycenter.com/0_rice-with-peas-carrots-egg_10412202.bc

Broccoli & Cauliflower Cheese

Like a lightened mac and cheese, this is one sure way to get anyone to eat their veggies. You
can also use all cauliflower or all broccoli in this dish, as long as it's 2 cups total. Double the
recipe and serve it as a side dish for the whole family!

This recipe is intended for children 10 months and up.

Ingredients
1 cup (4 oz/125 g) cauliflower florets, chopped into pieces small enough for your child to eat
safely
1 cup (4 oz/125 g) broccoli florets, chopped into pieces small enough for your child to eat safely
1 tablespoon unsalted butter
1 tablespoon all-purpose flour
½ cup (4 fl oz/125 ml) whole milk, plus more if needed
½ cup (2 oz/60 g) shredded mild white cheddar cheese
Preparation
Preheat oven to 375°F (190°C). Spray a small baking dish (just large enough to hold all the
vegetables) with cooking spray or coat with butter.
Bring a saucepan half full of water to a boil over high heat. Add the broccoli and cauliflower
and cook until tender, about 3 to 5 minutes. Drain and rinse under cold water; drain again.
Pour the vegetables into the prepared baking dish.

Return the saucepan to medium heat and melt the butter. Whisk in the flour, let bubble for a
minute or two, then slowly whisk in the milk. Let simmer for another minute, then sprinkle in
the cheese, stirring until melted. If the sauce is too thick, add a tiny bit more milk. Pour the
cheese sauce over the vegetables. Stir to combine.

Bake until browned and bubbling, about 15 minutes. Let cool before serving. Cover and
refrigerate for up to three days.

Makes 4 baby-sized servings

Excerpted from: https://www.babycenter.com/0_broccoli-cauliflower-cheese_10403214.bc

Thank You to
Ashely Hall and Pembroke WIC Staff

Mrs. Susan Van Schenk

Mrs. Melissa Disher

Disclaimer: The recipes in this book are a collection of works from other sources and chefs.
None of the recipes are mine, see link attached for more information from the source.