Day 01 Independent Eaters

V E G E T A B L E S R E C I P E G U I D E

Pumpkin
INGREDIENTS
1. Pumkin
2. Ghee/unsalted butter
3. Garlic
4. Spices : cumin powder, turmeric

PROCEDURE
1. Cut pumpkin in wedges shape.
2. Steam/ bake this till it reaches a soft consistency. Insert fork to check
consistency. Should be firm to hold.
3. In a pan, add 1 spoon of oil.
4. Add crushed garlic, let it brown, then add turmeric and cumin
powder and cook the spices together.
5. Add steamed wedges. Roast on low flame till it gets brown on both
sides.

@ Independent Eaters
HEALTH BENEFITS
OF PUMPKIN
* Aids in Digestion.
* Protects Eye Health.
* Good for the Immune System.
* Helps Your Baby Sleep.
* Supplies Essential Nutrients.
 Day 02 Independent Eaters
F R U I T S R E C I P E G U I D E

Banana
PROCEDURE
Cut a banana in half and cut a section
of skin off on the top so baby can
easily gum the soft flesh while holding
onto the skin at the bottom.

Cut Bananas in stripes - Cut in half

longwise and then quarter the
banana to make it easy for baby to
pick up.

@ Independent Eaters
HEALTH BENEFITS
*Bananas are packed with calcium, magnesium, zinc, and
vitamins A, B6, B12, fiber and folate – which are all essential
vitamins and nutrients that help babies gain healthy weight.

*potassium-rich fruit. Potassium is a crucial nutrient as it acts

as an electrolyte that manages hydration levels and makes it
possible for oxygen to reach their cells.
 Day 03 Independent Eaters
S T A R C H R E C I P E G U I D E

Potato
INGREDIENTS
1. Potato
2. Garlic
3. Spices : Cumin powder, Turmeric

PROCEDURE
1. Cut potato in wedges shape.
2. Steam/ bake this till it reaches a soft consistency. Insert fork to check
consistency. Should be firm to hold.
3. In a pan, add 1 spoon of oil.
4. When hot, add crushed garlic and let it brown. Add turmeric, cumin
powder and cook the spices together.
5. Add steamed wedges. Roast on low flame till it gets brown from both
sides.
@ Independent Eaters
HEALTH BENEFITS
They are rich in carbohydrates and provide ample
energy to your growing baby.

The vitamins, folate, Vitamin C, B1 and B6, help in

normal functioning of the nervous system and the
heart, promotes healthy maintenance of bones,
gums, teeth, and helps body resist infection and
stress.
 Day 04 Independent Eaters
P R O T E I N S R E C I P E G U I D E

Red Lentil Thick Soup

INGREDIENTS
* 3 carrots, chopped
* 1 chopped onion
* 1 stick of celery (optional)
* 1 clove of garlic
* a handful of red split lentils
* season to taste
@ Independent Eaters
PROCEDURE
1. In a large pan lightly fry the onion, celery, carrot and garlic until soft
(around 5 mins)
2. Add the split lentils & cover with water.
3. Simmer for 20-30 mins until lentils have cooked.
4. Just add a little more water or milk if it's too thick.
5. Garnish with a little fresh thyme.
6. Add a bit of lemon for vitamin C to increase iron absorption.

HEALTH BENEFITS
- A great food for babies since it has carb, protein
and fibre
- One of the highest iron plant foods
 Day 05 Independent Eaters
R E C I P E G U I D E

T R I C K Y F O O D

Yogurt
* First of the 8 major allergen food :
milk in the form of full fat (whole milk) yogurt.

* Choose a full fat natural yogurt

@ Independent Eaters
* Natural purées are an important texture for baby to master and
they can self feed by spoon early on.

* Preload the spoon, offer to baby and help guide towards to sel
feed
* And yes your baby will mostly play with the spoon you give her at
first and that’s totally normal!!

HEALTH BENEFITS
Its nutritional profile boasts important nutrients for babies
such as calcium and phosphorus for bone strength and
protein and fat for babies' rapid growth.

In addition, the active live cultures in yogurt make the

lactose and protein in milk easier to digest.
 Day 06 Independent Eaters
R E C I P E G U I D E

V E G E T A B L E S

Broccoli

Add oil to broccoli and roast for a soft texture and deeper
flavor for baby to try
Offer baby broccoli florets with longer stems intact that
serve as a "handle" for baby to self-feed

@ Independent Eaters
 Day 6 Independent Eaters
Broccoli, Chicken and Potato R E C I P E G U I D E

bites for advance eaters.

INGREDIENTS
1. 75g broccoli florets
2. 25g Parmesan cheese, grated
3. 2 spring onions, sliced
4. 110g cooked mashed potato (cold)
5. 60g cooked chicken, diced
6. 40g dried breadcrumbs
7. 1 egg beaten

INSTRUCTIONS @ Independent Eaters

1. Put the broccoli into a steamer. Steam for 5 to 6 minutes until
tender. Leave to cool and then finely dice.
2. In a bowl, mix the potato, broccoli, cheese, chicken, spring onion,
half of the breadcrumbs and half of the egg. Season (for babies 12
months +).
3. Shape into 8 sausage shapes. Coat in the remaining egg, then roll in
the breadcrumbs and chill for 30 minutes.
4. Heat a little oil in a frying pan and sauté until golden and heated
through.

HEALTH BENEFITS
1. Improves Immunity - A good amount of vitamin C is present in broccoli.
2. Develops Eyesight - it has a good amount of vitamin A.
3. Rich in Antioxidants
4. Reduces Constipation - It contains fibre, which works as a laxative and helps
relieve constipation.
5. It contains every other mineral including iron and zinc, the latter of which are
crucial for optimal growth and development.
 Day 07 Independent Eaters
F R U I T R E C I P E G U I D E

Avocado
Cut avacado and roll it into fine(blended)
flax seeds
Pick one that is nice and soft to the touch
and if it is not ready yet, put them in a bag with banana and
ethlene gas will ripe it faster.
Avacado is a great first food for BLW because when it’s ripe, it
is a nice soft texture that you can mash and offer it to your
baby or as stripes
If mashed, preload the spoon and give it in her
hand and guide it to her mouth.
@ Independent Eaters
HEALTH BENEFITS OF
AVOCADO

Contains a large quantity of fats that aid in mental and physical

growth in babies.
It contains minerals like phosphorus, potassium, magnesium,
calcium, sodium, and iron, it also contains small amounts of
selenium, manganese, copper, and zinc that are essential for
overall development.
The nutrients aid in the development of the central nervous
system and ensures normal growth.
Avocado has anti-inflammatory and anti-microbial properties and
can protect your child from common health conditions and
strengthens the immune system
Aids in digestion and is good for the overall health of the liver.
 Independent Eaters
Day 08 R E C I P E G U I D E

S T A R C H

Rice Balls
PROCEDURE
Mash cooked pumpkin and cooked rice
together along with any spices
Shape them into balls and serve your
baby!

@ Independent Eaters

HEALTH BENEFITS
OF PUMPKIN
Aids in Digestion. Another thing that can be cause for
distress for babies, is their bowel movements.
Protects Eye Health. Eyesight tends to be somewhat of a
source of frustration for babies.
Good for the Immune System.
Helps Your Baby Sleep.
Supplies Essential Nutrients.
 Independent Eaters
Day 09 R E C I P E G U I D E

P R O T E I N S

Chick Peas
Slip chickpeas out of their skin and remove before serving to
your baby; smash with your thumb to flatten for safer serving
sizes.

@ Independent Eaters
 Day 09
Chick pea patties for Independent Eaters
advance eaters. R E C I P E G U I D E

INGREDIENTS
2 tbsp fresh coriander
1 tin of chickpeas
2 tbsp cooked leeks
(steamed, boiled, roasted or
sautéed)
2 tbsp mashed potato (or
leftover boiled potatoes)
2 garlic cloves
½ tsp ground cumin
½ tsp ground
coriander
A little vegetable oil for
frying (optional)
200g roasted
butternut squash
(cooked weight)

INSTRUCTIONS @ Independent Eaters

1. Dice the squash, finely chop the leeks, mash the potato, peel and crush
the garlic and chop the fresh coriander. In a large bowl mash the
chickpeas a little with a potato masher or fork, then add all the other
ingredients except the oil. Mash everything together until evenly
mixed, but still with some texture.
2. Form the mixture into patties/burgers.
3. pan fry in a little vegetable oil over a medium heat for approx.
5minutes on each side, or you can bake in the oven at 200°C / 180°C
fan / gas mark 6 for approx. 20 minutes, turning over half way through.

HEALTH BENEFITSOF CHICK PEAS

1. Helps in the Growth and Development of the Baby - Excellent source of
protein
2. Helps in Brain Development- Contains polyunsaturated fats.
3. May help prevent Anaemia - excellent source of iron.
4. Strengthens Bones and Muscles - It contains calcium in adequate
amounts and can serve as a supplementary source of calcium to milk.
5. Promotes Digestive Health - It provides the right amount of fibre which
helps bind food waste and supports proper bowel movement.
 Day 10 Independent Eaters
R E C I P E G U I D E

T R I C K Y F O O D

Peanut
Peanut puff if you can find any

@ Independent Eaters
 Day 10
T R I C K Y F O O D Independent Eaters
R E C I P E G U I D E

Peanut
If you cannot find any Peanut puff
1. Grind some fresh peanuts into
powder and add to purees, yogurt
or mixed dishes.
* yogurt + peanut - you can thin
peanut butter out in yogurt,
apple sauce, breastmilk or
formula if you want to make
peanut butter safer to swallow.

@ Independent Eaters
2. Roll your baby’s finger foods in
peanut powder.
This makes them less slippery,
boosts nutrition and adds
variety.

HEALTH BENIFITS
* offers a variety of health benefits including being a great
source of energy, rich in vitamins like niacin and vitamin E,
protein, fiber and manganese.
 Day 11 Independent Eaters
V E G E T A B L E R E C I P E G U I D E

Peas
1. Boil peas to bring out the vibrant green color then
squish with your thumb to make them flat to increase
safety
2. Canned peas are super mushy and can be given to
baby to expose them to the multiple textures

@ Independent Eaters

Peas fritters or pea cakes are great finger foods for babies and
frozen peas have a considerable amount of protein for a
vegetable.
 Day 11 Independent Eaters
R E C I P E G U I D E

Pea Fritters
INGREDIENTS
1. Frozen Peas
2. Whole Wheat flour
3. Whole milk
4. Eggs

INSTRUCTIONS @ Independent Eaters

1. Boil the peas for 4 minutes and drain.
2. Add the flour, eggs, whole milk, and half of the peas to a food
processor and pulse until combined.
3. Fold through the remaining peas.
4. Fry tablespoons of the mixture in a little oil for approx 2 minutes on
each side until golden.

HEALTH BENEFITS OF PEAS

1. Helps in building strong immunity
2. Lessens homocysteine levels for reducing the risk of a heart
problem
3. Helps in getting rid of constipation by improving the
digestive health
4. Aids in managing the right weight
5. Leads to boosting of bone health
Day 12
F R U I T
Independent Eaters
R E C I P E G U I D E

Water melon
Peel it, remove the seeds
and cut into stripes.

@ Independent Eaters
BENEFITS OF WATERMELON
The vitamin C in watermelon can help strengthen your
baby's immune system, which can help them fight
illnesses like colds and ear infections.

The vitamin A in watermelon can help your baby

develop healthier skin and stronger teeth.
 Day 13
S T A R C H E S Independent Eaters
Oat Meal
R E C I P E G U I D E

INGREDIENTS
3/4 cup of quick oats 1 teaspoon of chia seeds
1/2 cup of full fat cows milk A handful of blueberries

DIRECTIONS
1. In a pot on the stove: add quick oats and milk on medium heat for approx 1
minute. Then add chia seeds and blueberries.
2. Keep stirring ingredients until you have a thick, gluggy consistency. Serve
warm!
3. Left overs you can pop into a container and place into the fridge for bub’s
snack tomorrow.

HEALTH BENEFITS
Oats
Oats are a single grain food that are easy on your baby's digestive system.
They help promote fullness and a healthy appetite while preventing gas.
Many babies tend to experience constipation when they start new foods.
Oatmeal is a fiber-rich food that acts as a natural laxative to help prevent
constipation.

Chia seeds
* Chia is a soft eating seed so it is gentle on the stomach and can be included in
your baby's diet when you start them on solids - ensuring that no matter what
else they eat for the day they have consumed their fibre, omega-3, protein and
antioxidants.
@ Independent Eaters
Blueberries
* In moderation, blueberries are a rich source of antioxidants, minerals like zinc,
potassium and phosphorus as well as vitamins C, K, and B6, calcium,
magnesium, and healthy natural fruit sugars called fructose. These will keep
your baby energized and active.
 Day 14 Independent Eaters
V E G E T A B L E S R E C I P E G U I D E

Spinach and Oats

Pancake
1. Powder oats and blend spinach in a puree
2. Add crushed garlic, cumin and coriander powder
3. Add water to make into a non lumpy batter. Pour it on non stick Pan.

ALTERNATIVES FOR SPINACH

Any green leaves
Fresh Coriander or mint leaves

HEALTH BENEFITS
Oats
Oats are a single grain food that are easy on your baby's digestive
system.
They help promote fullness and a healthy appetite while preventing
gas.
@ Independent Eaters
Spinach
Keeps the Body Hydrated - It has a high amount of water
Can Kill Worms - It helps the body fight parasitic worms that
actually attack the babies and them weak.
Good for bones and muscles - It has a good amount of proteins and
vitamins
Helps with Gastric Problems
Keeps Immunity High - It has Vitamin K and all other nutrients that
really builds the body with a high tolerance to many sicknesses and
parasites
 Day 15 Independent Eaters
R E C I P E G U I D E

T R I C K Y F O O D

Egg Omelette

1. Crack the egg into a small cup, (add cheese and/or herbs if using.
Beat with a fork to combine -- just a few seconds, or a little longer if
you like your omelet a bit more mousse-like.)
2. Heat the oil in a small skillet. When the oil is hot, pour in the egg
mixture and swirl the pan around so the egg covers the entire
surface.
3. Cook for a minute or two, until the edges of the omelet are set. Use a
spatula to lift the omelette delicately and check the color
underneath. When it looks golden brown, flip it over, and cook for 1
minute on the other side.
4. Cut into strips, Slide onto a serving plate and use as desired

HEALTH BENEFITS
Eggs are simply an incredible food. Eggs are an excellent source of iron
and are a nutritious source of protein, fat, Vitamins A, D, E, and B12 and
choline.

@ Independent Eaters
 Day 16 Independent Eaters
R E C I P E G U I D E

Sweet Potato Lentil Fritters

INGREDIENTS
1 cup soaked red split
lentils soaked overnight
in water, measured after
soaking
1 cup grated sweet potato
2 cloves garlic minced
¼ tsp cumin
1 egg / flax egg if vegan
6 tbsp oats
2 tbsp extra virgin olive
oil

DIRECTIONS
To a food processor, pulse the lentils, garlic, kale, sweet
potato, cumin, and flax egg. Transfer to a bowl and stir in
the oats.
Shape into long finger like "sticks"
Heat the oil in a large nonstick skillet, and pan-fry on all
sides until golden brown. @ Independent Eaters
HEALTH BENEFITS
source of protein, iron, folate, zinc and manganese for
the whole family, including baby.
 Day 17
S T A R C H Independent Eaters
Avocado pasta R E C I P E G U I D E

INGREDIENTS
12 ounces fusilli pasta 2 tablespoons chopped
1 ripe avocado fresh cilantro
1/4 cup olive oil 1 large clove garlic
3 tablespoons chopped fresh basil 1/2 lemon, juiced

DIRECTIONS
Bring a large pot of water to a boil.
Stir pasta into the boiling water and
cook for about 10 to 13 minutes; drain.

Blend avocado, olive oil, basil, cilantro, garlic, and lemon

juice in a blender or food processor until sauce smooth;
season to taste.
Transfer pasta to a large bowl. Pour avocado sauce over the
pasta and toss to coat.
@ Independent Eaters
HEALTH BENEFITS
Whole grains like whole wheat pasta and whole grain bread and
cereal have more fiber, protein, and vitamins than refined grains
like white bread do. Whole grains also tend to have a stronger
flavor and chewier texture, so it's smart to introduce them early
on so your baby develops a taste for them.
Avocado contains a large quantity of fats that aid mental and
physical growth in babies. Growing children need fat for their
brain to develop properly. Avocado offers healthy fats that can
fulfil this need.
 Day 18
Banana Pancakes
Independent Eaters
R E C I P E G U I D E

INGREDIENTS
1 banana
2 eggs
3 tablespoons of powdered oats

DIRECTIONS
Mix all together and let your batter sit for 10 min.
Pour batter onto a pan.

HEALTH BENEFITS @ Independent Eaters

⭐ Banana is loaded with nutrients like potassium, calcium,
magnesium, iron, folate, niacin, and vitamin B6. Bananas help
babies gain weight.

⭐ Oatmeal is a fiber-rich food that acts as a natural laxative to

help prevent constipation.
 Day 19 Independent Eaters
R E C I P E G U I D E

Potato and Cheese balls

INGREDIENTS
Potatoes
Spinach
Cheddar
Cottage cheese ( optional)
Egg
Bread crumps
Fish (optional )

DIRECTIONS @ Independent Eaters

Boil potatoes for 10-15 min until softened.
Chop Spinach and mix together in a large bowl with the
potato and mash together.
Grate Cheddar, add cottage cheese and lightly whisked egg,
mashed fish (optional) into the mixture and mix until
throughly combined.
In another shallow dish, mix together bread crumps, onion
powder and pepper.
Scoop potato mixture by the table spoon and shape into
round balls. Roll into the bread crumps and set aside.
Heat oil in a large skillet over medium-high heat. Gently add
each cheese ball without overlapping. Cook until golden on
all sides. ( Do not over fry )
Let it cool for a while and serve it to your little one.
Day 20
Rice Broccoli Independent Eaters
fritters
R E C I P E G U I D E

INGREDIENTS
1T unsalted butter 2 cups precooked brown rice ( any rice)
3/4 cup onion 1/4 cup bread crumps
4 cloves garlic,chopped 1T grainy mustard
3/4 cup unsalted 1/2 tsp black pepper
stock(optional) 3 oz shredded cheddar cheese
12 oz broccoli florets 2 large eggs beaten

DIRECTIONS
Melt butter in large skillet. Onion + Garlic, saute 4 min.
Add stock and broccoli, boil for 3 min
Add rice, bread crumps, pepper, mustard + cheese in bowl.
Stir in eggs, divide in to 8 patties
Fry patties 2-3 min each side @ Independent Eaters

HEALTH BENEFITS
Improves Immunity. The greatest thing about broccoli is its
tendency to provide a strong boost to the strength of the
immunity system. ...
Develops Eyesight. ...
Reduces Anaemia. ...
Treats Gastric Ulcers. ...
Rich in Antioxidants. ...
Reduces Constipation.