How to cook kale for baby food
Apple + Kale Baby Food Puree (6 months and up)
by Michele Olivier on July 11, 2017 (updated Feb 25, 2021)
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5 stars (5 ratings)
This smooth and sweet Apple + Kale Baby Food Puree is a fun and easy way to introduce mighty kale to your little one. Great for 6+ months – Stage 2 Baby Food.
Apple Kale Baby FoodKale can be a tough vegetable to introduce into your baby’s diet.
Too much kale in a puree and it can become super bitter 🙊.
Too little kale and you are missing out on essential nutrients.
To find the perfect balance – we are going to steam the apples until just tender and then cook the kale for a super short time to make sure we find the magical combination of kale and apple that baby will love 💚.
REASONS TO LOVE THIS Apple + Kale BABY FOOD PUREE:- great baby food for 6+ months
- stage two puree
- 2 simple ingredients
- super smooth and creamy
- delicious green puree
- easy to make – less than 15 minutes
- freezer-friendly
- budget-friendly
- homemade
- healthy
- organic – can easily (and cheaply) use organic apples and kale
Apple – this is the base of the puree. Apple puree is sweet, simple and provides a solid base for almost any puree for baby without it being too watery. Most babies love apple puree so using it as a base for any vegetable combination is a common way to get baby to eat denser vegetables. But don’t count apples out for adding in a ton of nutrition. Apples are loaded with two different kinds of fiber, vitamins C, K and B6, potassium and they are a great source of antioxidants. These nutrients combined make apples an anti-inflammatory food that helps improve digestion, promotes bone health, aides pulmonary function and helps fight cardiovascular disease.
Kale – mighty kale! The superfood which every adult loves (or hates) to eat. Kale is loaded with vitamins K, A, C and B6, manganese, copper, calcium, iron and folate, just to name a few of its many nutrients. Put all of these together and kale helps support a healthy heart, promotes eye health, and aides in brain development in babies! Kale is truly super food for both you and baby.
- Peel, core and chop apples.
- Place the apples into a steamer basket, and steam for 8-9 minutes.
- Add in the kale and steam for 1-2 more minutes or until the kale is just wilted.
- Place all ingredients into a blender and puree for 1-2 minutes on medium-high speed until completely smooth.
- Serve to baby or freeze for a later meal.
I like to serve this puree with a big spoonful of plain full-fat yogurt mixed in, because when you are going to serve this many nutrients to baby you might as well go all the way. Go big or go home, is my motto! Plain full-fat yogurt is a great way to add in some healthy fats that are great for brain development, probiotics to promote a healthy gut and calcium for healthy bones and muscles.
Any way you serve this puree, it will be a winner in your little ones eyes (and mouth)!
TOOLS YOU’LL NEED- Medium Saucepan
- Steamer Basket
- Blender or Food Processor
- Freezer Tray
- Storage Containers for Fridge
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I’D LOVE TO KNOW HOW IT TURNED OUT! LEAVE A COMMENT AND A ⭐️ RATING BELOW 👇
- 4 apples, peeled, cored and roughly chopped
- 1/2 cup kale, roughly chopped
In a medium saucepan over medium heat, bring 2 inches of water to a boil.
Place the chopped apples into a steamer basket over the boiling water, cover and steam for 8-9 minutes or until tender when pricked with a fork. Place the kale over the apples, cover and steam for an additional 1-2 minutes or until the kale is just wilted. Let cool slightly. Reserve steamer water.Place all of the ingredients into a blender or food processor and puree for 1-2 minutes or until completely smooth. If your puree is too thick, add in the reserved steamer water, breast milk, formula or water into the blender in 1/4 cup incraments until you achieve your desired texture. I had to use 1/2 cup of reserved steamer water for the puree featured above, but amounts of added liquid will vary with each batch.
Serve to baby or freeze for another meal.
Spice It Up: Feel free to add in 1/2 tsp cinnamon, 1/4 tsp ginger, 1/8 tsp cloves, 1/2 tsp vanilla extract or all of the above for a spice sensation!
Age: from about 6 months and up
Yield: roughly 18 ounces
Storage: Fridge – store in an airtight container in the fridge for 3-4 days.
Freezer – can be frozen for up to 4 months (this and this are my favorite freezer storage containers).
Favorite Kitchen Tools: Get a list of my favorite kitchen tools to make the best baby food here!
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Kale for Baby Food Recipes
Image: Getty
Kale for Baby Food , How to Give Baby Kale
Kale is a yummy and healthy choice for parents but is it OK to give baby kale?
Kale is a rough, leafy vegetable that has gained great momentum in the health food community, and was named a top healthy food trend in 2014 by the National Institutes of Health. Some consider kale to be a “superfood” because it is high in essential nutrients, fiber and protein but low in calories and fat. Kale comes in a variety of strains and colors, and can be dark green or even purple!
Although kale looks similar to lettuce, it’s closest genetic cousin is actually a wild cabbage.
Kale is a member of the Brassica oleracea family, which also includes other healthy leafy vegetables like broccoli, cauliflower and collard greens. The CDC also lists kale as an “excellent source” of Vitamins A and C. Just look at all the yummy vitamins and nutrients in one cup of fresh kale!
| Nutrients in 1 Cup of Kale | |
|---|---|
| VITAMINS | MINERALS |
| Vitamin A – 10301 IU | Calcium – 90.5 mg |
| Vitamin C – 80.4 mg | Iron – 1.1 mg |
| Vitamin K – 547 mcg | Magnesium – 22.8 mg |
| Folate – 19.4 mcg | Phosphorous – 37.5 mg |
| Also contains less than 0.7 mg each of: Thiamin, Riboflacin, Niacin, Vitamin B6 and Vitamin B12 Nutritional Data via Mercola | Potassium – 299 mg |
| Sodium – 28.8 mg | |
| Also contains less than 0.6mg each of: Selenium, Manganese, Copper and Zinc | |
Did you know: Kale has more calcium by weight than cows milk?
Kale has 150 mg of calcium per 100 grams, while cows milk has 125 mg.
Not only does kale have more calcium by weight than milk, this study conducted by in 1990 indicated that the calcium from kale was 25% more bioavailable than than the calcium from milk. So baby can get a lot of calcium for healthy bones and teeth just by eating kale!
Selecting and Storing Kale for Baby Food
According to the EWG, although, “leafy greens-kale and collard greens”….do not meet traditional Dirty Dozen ranking criteria [they] were frequently found to be contaminated with insecticides toxic to the human nervous system”. Because of this we recommend buying only organic kale for making baby food, if possible.
Image: Getty
Choosing Kale for Baby: Kale comes in two main varieties- kale with flat, smooth leaves like dino kale (also called lacianto) or curled, crinkly leaves like curly kale. Lacianto kale is notably sweeter than curly or purple kale. Other popular varieties include: red russian kale and redbor kale.
When choosing kale for baby, choose kale with firm, deeply colored leaves and moist stems. Do not buy kale if it is yellowed, browned, has holes or appears too soft/dry to the touch. If possible, choose “baby kale” which is more tender and has a sweeter taste than bigger kale leaves. You can keep kale for baby in the refrigerator up to 5 days- but do consume kale as quickly as possible due to the increasing bitterness that occurs from storage. Avoid washing kale before use, as moisture shortens the lifespan of kale.
When Can Baby Have Kale?
Currently there are mixed opinions on when it is okay to give baby kale. Some people say baby can eat kale when they are 6-8 months old. The FDA warns nitrates in kale and other dark, leafy green vegetables can make baby sick before he is 7 months old, Because we are conservative at wholesomebabyfood, we recommend exercising similar caution to spinach and waiting until baby is at least 6-8 months old to try kale.
Commercial baby food companies like Beechnut and Plum Organics, also offer “kale baby foods” in their Stage 2 line of baby foods for babies “around 6 months old”.
Beechnut’s Kale Babyfood for Stage 2 Babies
But Doesn’t Kale Have Oxalates?
Oxalates are a naturally-occurring substance found in plants, humans and animals. Although kale does have trace amount of oxalates like spinach, kale has only 2 mg of oxalate per 1 cup vs. 656 mg of oxalate in 1 cup of spinach (Harvard Public School of Health). Learn more about oxalates in baby food here.
Nitrates in Kale
Like oxalates, kale naturally contains a certain amount of nitrates. The amount will vary depending on the age of the plant and how it was farmed, but it should be noted that nitrate levels in kale are considerably lower than nitrate levels in lettuce, spinach and carrots.
Additionally kale, due to it’s high Vitamin C content, “may have enough vitamin C to protect us completely against the nitrates they contain.” (1)
Basic Kale Puree for Baby
This recipe is a great “starter” recipe for making your own baby food from kale. Don’t forget that you can also use fresh/frozen kale puree and add it to baby’s food for extra nutrients and vitamins!
Ingredients:
1 batch of organic kale
Directions:
Step 1: Wash kale thoroughly and discard the stems.
Step 2: Cook the kale. You can cook in boiling water for 5 minutes OR microwave on HIGH for 7 minutes, stirring halfway through. If boiling, reserve about 1/2 cup of the liquid to blend or puree baby’s food in your food processor or blender (your magic bullet works, too). Note: If using the microwave, leave the water droplets left from washing to help with the steaming process. There’s no need to add extra water if microwaving!
Step 3: Let your fresh kale puree sit and cool.
Serve to baby or pour in to ice cube trays and save using the ice cube method.
Yummy Kale Smoothie for Baby
This smoothie is a yummy way to give baby a fresh green smoothie! The sweetness of apple is perfect for hiding the bitter taste of kale. Best of all Mom and Dad can have some smoothie too!
Ingredients:
- 1 banana
- 1/2 organic apple
- 2 tbsp organic kale puree
- 1-2 cups water
Directions:
Blend all the ingredients together in your food processor or blender.
Cheesy Kale for Baby
Recipe modified from fieldsofflavor
Ingredients:
- 1 tbsp (1 cube) of fresh kale puree
- 1 tbsp low sodium organic ricotta cheese
- 1/2 tbsp fresh basil
Directions:
Blend until all ingredients are mixed together- yum!
Foods Good to Mix With Kale
- Carrots
- Parsnip
- Peas
- Potatoes (white and sweet)
- Summer Squash – yellow, zucchini
- Lentils
- Chicken
- Cheese
Remember, always consult with your pediatrician regarding introducing solid foods to your baby and specifically discuss any foods that may pose allergy risks for your baby.
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White cabbage for children: how to cook cabbage for a child
Contents
Some parents believe that white cabbage is harmful to children because of the coarse fiber content and do not introduce it into complementary foods, replacing it with other types of vegetables. But this approach is justified only in the presence of digestive disorders or intolerance to the product. And it is useful for healthy kids.
Benefits of white cabbage
The fleshy leaves and juice of the white cabbage variety hold records for the content of ascorbic acid. Other biochemical substances in its composition:
- vitamins of groups B, K, U;
- provitamins A and D;
- calcium;
- phosphorus;
- sulfur;
- magnesium;
- iron.
Regular consumption of cabbage stimulates the production of necessary digestive enzymes, normalizes the functioning of the intestines, liver and kidneys, prevents constipation, helps the absorption of carbohydrates and protein, prevents the development of hypovitaminosis, strengthens bone tissue, promotes the development of immunity.
Like most green vegetables, white cabbage does not contain allergenic pigments. It rarely causes dermatitis or itchy skin. When asked if a child can have white cabbage, pediatricians give a positive answer.
Read also: Can children eat sauerkraut, at what age
When and how to include complementary foods
The only reason that requires careful attitude to this vegetable is its saturation with dietary fiber. Rigid fiber and juice promote fermentation, are indigestible for children's intestines, overload the pancreas, and can cause colic and flatulence.
Therefore, fresh cabbage for children under 3 years of age should not be introduced into complementary foods.
The thermally treated product loses its aggressive properties, its structure softens. Despite the partial loss of ascorbic acid and phytoncides, it does not become less useful after cooking. On the contrary, minerals and organic acids from loose pulp are better absorbed.
Boiled or stewed white cabbage is allowed for children from 8 months of age.
If the baby is prone to flatulence, frequent stool disorders, it is worth postponing acquaintance with her until 1–1.5 years.
By the time the product is included in the diet, the child should already be eating several types of vegetables. The good tolerance of broccoli, kohlrabi or cauliflower ensures that there will be no problems with white cabbage either.
Complementary foods start with 1 tsp. cabbage puree.
For the first time, it is recommended to give it between main feedings or 30 minutes before. before meals. This will reduce the risk of unwanted gas formation. After following the reaction of the child to the new product over the next day, the amount of puree is further increased to 4–6 tsp.
The use of cabbage is contraindicated in diseases of the gastrointestinal tract: inflammation of the gastric mucosa, pancreatitis, intestinal disorders, enzymatic deficiency.
Methods of preparation
Top leaves, stalk and stem bases must be cut out before cooking. They contain a lot of pollution and nitrates.
The best cooking method is to steam or pressure cook a piece of cabbage, then grind it in a blender. Sugar and salt are undesirable. To improve the taste, you can add a little butter to the puree.
White cabbage for a child under 1.5 years old should be given separately or mixed with other types of vegetables: zucchini, carrots, pumpkin.
This will save the digestive tract from unnecessary stress. It is recommended to include cabbage in the diet at least once a week. If the child likes it, - 2-4 times. The first half of the day or afternoon snack is the preferred time. It is better not to postpone cabbage for dinner so that it has time to digest.
Older kids can be given cabbage puree with meat, cottage cheese, buckwheat porridge, vegetable or chicken soups.
The vegetable, when added to the first dishes, must be finely chopped or chopped to a creamy state.
Read also: How to give celery to children, at what age
How to cook cabbage for a 3-4 year old child depends on his preferences. At this age, it can be eaten raw: as part of salads with apples, tomatoes, herbs. Casseroles with rice or semolina, egg, pureed meat are recommended.
Fried or sauerkraut, as well as complex dishes based on it: borscht, zrazy, cabbage rolls are recommended not earlier than 6 years. At this age, the gastrointestinal tract is ready to digest heavier foods.
How to choose a cabbage for a child
Young cabbage is more useful, as it softens quickly, contains less aggressive acids and coarse dietary fibers, and is easier to digest.
It is easy to distinguish such cabbage: it has a rich green tint, more friable. On the surface of heads of cabbage there should be no dents, traces of rot, mold.
For baby food, Rinda, Atria, Kazachok and other early-ripening varieties are recommended.
Cauliflower and Broccoli Puree - Encyclopedia Baby Food
(4) 6-7 months Gluten free Dairy free Flour free Meat free Sugar free Egg free Boil Freeze Low calorie Lunch Vegetables Snack Cooked Puree Recipes Spices, herbs, seasoning Dinner
No comments cauliflower and broccoli are the perfect combination for first foods, they are full of vitamins and nutrients. They are easy to prepare, just a little cooking is enough to give them an amazing taste and color. I'm sure your kid will love it!
It is important to introduce your baby to the combination of broccoli and cauliflower at an early age, so that later he will be more willing to eat these vegetables. You can also add cheese sauce to this puree after the introduction of dairy products into the child's diet. It turns out a great light dinner, which will always help out, because it can be prepared quickly and easily.
Child prescription suitable for 6-7 month old baby. Introduced complementary foods: Cauliflower and broccoli.
Even by mixing only 2 products, you can change the taste and color of baby puree every time. To do this, you just need to mix the products in different proportions. In the picture above, there are roughly equal numbers of cauliflower and broccoli. In the picture below, the broccoli is smaller than the cauliflower, it will taste a little different and the color will be lighter green. If you add more broccoli, it will be a bright green color. Experiment, look for the taste and color that your child will like!
Grind everything in a blender or under pressure.
Add a couple of drops of vegetable oil if it is included in the child's diet.
Add boiled water, breast milk, milk formula, or vegetable broth to achieve a smooth, tender texture. There is usually no need to add extra liquid, unless of course the baby likes liquid puree.
