1. Sweet Potato, Lentil & Veggie Mash

Iron-rich and protein-packed | Makes 4 servings

Ingredients:

• 1 sweet potato, peeled and diced
• 1/2 cup red lentils, rinsed
• 1 carrot, peeled and diced
• 1 tbsp olive oil
• 1/2 small onion, finely chopped
• 1 garlic clove, minced
• 1/2 tsp ground cumin
• 2 cups low-sodium vegetable broth or water

Instructions:

1. Heat olive oil in a saucepan over medium heat. Add onion and cook until soft, about 3 minutes
2. Add garlic and cumin, stir 30 seconds until fragrant
3. Add sweet potato, carrot, lentils, and broth. Bring to a boil
4. Cover, reduce heat, and simmer 25 minutes until everything is very soft
5. Mash with a fork for chunkier texture, or blend briefly for smoother
6. Cool to safe eating temperature before serving

Storage: Refrigerate up to 3 days. Freezes 2 months in ice cube trays or small containers.

2. Salmon, Pea & Potato Mash

Omega-3 rich | Makes 3 servings

Ingredients:

• 4 oz salmon fillet, skin and bones removed
• 1 small russet potato, peeled and diced
• 1/2 cup frozen peas
• 1 tbsp unsalted butter
• 1/4 tsp dried dill (or 1 tsp fresh)
• 2 tbsp whole milk (or breast milk/formula)
• Small squeeze of lemon

Instructions:

1. Place potato in a small saucepan, cover with water, bring to a boil. Cook 12 minutes until fork-tender
2. Add frozen peas for the last 2 minutes of cooking, then drain
3. Meanwhile, place salmon in a small skillet with a splash of water. Cover and steam over medium-low heat 8 minutes until salmon flakes easily
4. Mash potato and peas with butter, dill, milk, and lemon
5. Flake in salmon and gently mix
6. Cool before serving

Storage: Refrigerate up to 2 days. Freezes 1 month.

Tip: Always check for tiny pin bones before cooking — run your finger over the fillet and pull any out with tweezers.

3. Mini Chicken & Rice Pilaf

Gentle Indian-inspired flavors | Makes 4 servings

Ingredients:

• 4 oz boneless skinless chicken thigh, diced small
• 1/2 cup basmati or jasmine rice, rinsed
• 1/2 small onion, finely chopped
• 1 tbsp olive oil or unsalted butter
• 1 garlic clove, minced
• 1/4 tsp ground turmeric
• 1/4 tsp ground coriander
• 1.5 cups low-sodium chicken broth or water
• 1/2 cup frozen peas or chopped spinach

Instructions:

1. Heat oil in a saucepan over medium heat. Add onion and cook 5 minutes until soft
2. Add garlic, turmeric, and coriander, stir until fragrant
3. Add chicken and cook 4 minutes, stirring, until no longer pink on the outside
4. Stir in rice and broth. Bring to a boil, cover, reduce heat to low
5. Simmer covered 18 minutes until rice is very soft and liquid is absorbed
6. Stir in peas or spinach, cover, let sit off heat 5 minutes
7. Mash or chop to a baby-friendly texture before serving

Storage: Refrigerate up to 3 days. Freezes 2 months.

4. Creamy Butternut Squash Pasta

Hidden veggie sauce | Makes 3 servings

Ingredients:

• 1/2 cup small pasta shapes (orzo, mini shells, or pastina)
• 1.5 cups butternut squash, peeled and cubed
• 1/4 cup low-sodium vegetable broth or pasta water
• 2 tbsp shredded mild cheddar cheese
• 1 tbsp unsalted butter
• 1 tbsp plain whole-milk yogurt or cream cheese
• 1/4 tsp dried basil or oregano

Instructions:

1. Steam or boil butternut squash 12 minutes until very soft, then drain
2. Meanwhile, cook pasta until very soft (1-2 minutes longer than al dente). Drain, reserving a splash of pasta water
3. Blend or mash squash with broth, butter, yogurt, and herbs until smooth
4. Stir in cheese until melted
5. Toss pasta with sauce, adding pasta water if too thick
6. Cool to safe temperature, then chop or lightly mash before serving

Storage: Refrigerate up to 3 days.

Tip: Frozen butternut squash cubes work great and save prep time.

5. Finger Food Plate: Soft Eggs, Avocado & Roasted Zucchini

Self-feeding practice | Makes 2 servings

Ingredients:

• 2 large eggs
• 1 ripe avocado, sliced into thick strips
• 1 small zucchini, cut into batons
• 1 tbsp olive oil
• 1/4 tsp garlic powder
• 1/4 tsp dried oregano
• 1 tbsp unsalted butter
• 1 tsp fresh chives or parsley, chopped (optional)

Instructions:

1. Preheat oven to 425°F (220°C)
2. Toss zucchini batons with olive oil, garlic powder, and oregano
3. Spread on baking sheet, roast 18 minutes until very soft and lightly golden
4. Whisk eggs with herbs if using
5. Melt butter in a non-stick skillet over medium-low heat
6. Pour in eggs and cook gently 4 minutes, stirring, until just set and soft
7. Plate eggs, avocado, and zucchini together
8. Make sure everything is cool enough to handle before serving

Storage: Best served fresh — does not store well.

Tip: Leave a bit of skin on the bottom of avocado strips for traction so baby can gnaw the flesh off.

Batch Cooking Tips

Freezer-friendly recipes:

• Lentil mash, salmon mash, and chicken pilaf all freeze beautifully
• Portion into silicone ice cube trays, pop out cubes once frozen, store in labeled freezer bags
• Mix and match cubes at dinnertime for variety

Prep-ahead strategy:

• Sundays: batch cook lentil mash and chicken pilaf
• Roast a tray of veggies (zucchini, sweet potato, butternut) for the week
• Hard-boil eggs in advance for quick add-ins
• Cook a batch of small pasta shapes and refrigerate

Texture progression:

• Mash with a fork for chunkier texture as baby gets more comfortable
• Leave foods slightly lumpy to encourage chewing
• Offer finger foods alongside mashed foods for self-feeding practice

Storage and Reheating

• Refrigerated mashes and pilafs: Keep 2-3 days. Microwave 30-60 seconds, stir, check temperature
• Frozen portions: Thaw overnight in fridge, or reheat from frozen on stovetop with a splash of water
• Pasta dishes: Add a splash of milk or broth when reheating to restore creaminess
• Finger foods: Make fresh; components like roasted veggies can be prepped ahead and warmed
• Always test temperature before serving — heat unevenly and check with a clean spoon