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7/26/2019 Baby Food Management
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Juices and shakes Coconut water
Carrot Juice
Grape Juice
Stewed Apple Punch
Muskmelon Juice
Watermelon Juice
Milkshakes
Fruit Lassi
Badaam (almond) Milk
Smoothies
hin!s to remem"er
Breastmilkor #ormula milkwill meet $our "a"$%s needs #or the #irst si& months o# her li#e' And $ou do not need to
o##er #ruit and e!eta"le uice a#ter that* either* thou!h $ou certainl$ can i# $ou want to' +# so* !ie it to $our "a"$
in a "eaker or cup at mealtimes onl$ ,, not in a "ottle or "e#ore "edtime' When $ou do !ie $our "a"$ #ruit and
e!eta"le uices* dilute them usin! at least one part to -. parts o# "oiled cooled water' A ma&imum dail$ intakeo# -/.ml 0 #our ounces would "e plent$'
1i!hl$ sweetened s2uashes and cordials are not recommended #or "a"ies or er$ $oun! toddlers due to their
hi!h su!ar and0or sweetener content* and their possi"le contri"ution to tooth deca$'he$ are also o# little
nutritional alue' Milk (in the #orm o# "reastmilk or #ormula milk) or water should* i# possi"le* account #or most o#
what $our "a"$ drinks durin! his #irst $ear'
1ere are some health$ options $ou can o##er $our "a"$' 3o not !ie uices i# $our "a"$ has an upset tumm$'
Coconut water
Coconut water is near to the perfect meal as it contains all the minerals like potassium, sodium, calcium,
magnesium, iron, copper, phosphorus and vitamins B complex and C.
Start with /,4 teaspoons and slowl$ increase the 2uantit$' Make sure $ou use a tender !reen coconut* aoid
those in which the skin has turned "rown'
Carrot Juice
Carrots are rich source of Vitamin A, phosphorus, magnesium, calcium, sodium and iron.Put chopped carrots in a uicer' Strain the uice throu!h a siee' 3ilute - part uice with -. parts water'5ou could also add the uice o# hal# an apple or "eetroot'
Grape Juice
Grapes are rich source of flavonoids, antioxidants and vitamins.
Crush a hand#ul o# !rapes in a uicer or a "lender alon! with a little water ("oiled and cooled)' 3ilute - part uice
with-. parts water Strain throu!h a siee and sere in a cup' 3on6t add an$ su!ar to the uice as !rapes uice is
alread$ sweetened'
DADS GIFT TO JANU (EAT HEALTHY THINK HEALTHY) AUG 2008
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Stewed Apple Punch
Rich source of vitamin A, calcium, folate, magnesium, phosphorus
- cup chopped apples
- cup water
Boil the chopped apples in water #or a"out two minutes' Strain throu!h a siee' Sere cooled in summer or
lukewarm in winter'
5ou can also add carrots to this recipe to !et a delicious Carrot0Apple Punch'
Muskmelon Juice
Rich in vitamin A, Vitamin C, Calcium
Put -0/ cup chopped (deseeded) muskmelon in a "lender or uicer' Strain throu!h a siee'
Start with a small 2uantit$ o# this uice' Sere immediatel$'
Watermelon Juice
Rich in vitamin A, Vitamin C, Calcium
Put -0/ cup chopped (deseeded) watermelon in a "lender or uicer' Strain throu!h a siee'
Start with a small 2uantit$ o# this uice' Sere immediatel$'
Note7 Check with $our doctor "e#ore !iin! this uice as it ma$ not suit some children with a delicate di!estie
s$stem' Start at a"out - $ear'
Milkshakes
Once your doctor allows you to give ull cream milk! you have a host o other options to oer"
Milkshakes provide all the goodness of milk and fruits in one serving. Milk is rich in calcium. ruits are rich in
vitamins A and C, phosphorus, folic acid, iron, flavonoids, antioxidants and fi!re.
-0/ cup chopped #ruit o# $our choice
- cup milk
Chop the peeled0washed0deseeded #ruit and "lend to!ether with milk' 5ou can easil$ make milkshakes with
#ruits like "anana* apples* man!o* cheeku "sapotas#and straw"err$' +# $ou want a more #ree #lowin! shake* add
more milk' +# $ou want* it thicker put less milk' 3o not add an$ su!ar ,, the #ruits hae enou!h #laour and
natural su!ar' 3o not add ice either'
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3 OF 57#ruit $assi
$ogurt%curd is rich in calcium.
ruits are rich in vitamins A and C, phosphorus, folic acid, iron, flavonoids, antioxidants and fi!re.
-0/ cup chopped #ruit o# $our choice
- cup $o!urt0curd
Chop the peeled0washed0deseeded #ruit and "lend to!ether with curd' 5ou can add #ruits like "anana* apples*
man!o* cheeku "sapotas#and straw"err$' +# $ou want a more #ree #lowin! lassi add -08 cup water ("oiled andcooled)'3o not add an$ su!ar ,, the #ruits hae enou!h #laour and natural su!ar'
%adaam &almond' Milk
Good source of calcium, iron, magnesium, &inc, folate
8 almonds soaked oerni!ht
- cup milk
Man$ !randmothers make sure toddlers are !ien a dail$ !lass o# almond milk' raditionall$ it%s "een !ien to
children in the hope o# increasin! 9"rain9 power' Soak almonds oerni!ht and peel' Put in a "lender or li2uidiser
with a cup o# milk' Make sure the almonds are completel$ !round' Sere immediatel$'
Note7Sere when the "a"$ is atleast a $ear old'
Smoothies
%anana Smoothie
Rich source of phosphorus, calcium, folate, magnesium
- Banana chopped
-08 cup curd0$o!urt
-08 cup oran!e uice (optional)
Mi& the "anana* curd and oran!e uice in a "lender till it turns into a smooth cream$ consistenc$' Sere
immediatel$'
Mango Smoothie
Rich source of Vitamin A, calcium, folate, magnesium
-0/ cup man!o chopped
-08 cup curd0$o!hrt
Mi& the man!o and curd in a "lender until it turns to a cream$ consistenc$' Sere immediatel$'
Straw(erry SmoothieRich source of Vitamin A, calcium, folate, vitamin C
-0/ cup straw"erries cleaned and washed
-08 cup curd0$o!urt
Mi& the straw"erries and curd in a "lender until it turns to a smooth consistenc$' Sere immediatel$'
Note7 Make sure that the curd $ou use is not too sour' +# $ou do not want to use curd* $ou can o##er plain #ruit
purees such as papa$a* man!o* "anana* straw"err$* cheeku or a com"ination o# two or three #ruits'
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)hings to remem(er
: Alwa$s pick #resh #ruits and e!eta"les' Choose seasonal produce instead o# the packa!ed cold stora!e
ariet$' Wash0clean0peel them well' Bacteria are killed "$ "oilin! and cookin! ,, "ut since uices and shakes do
not !o throu!h the process o# e&cess heat and "oilin!* one needs to "e e&tra cautious a"out h$!iene* #ood
sa#et$ and #reshness leels'
: ;##er one new #ood0#ruit at a time' Graduall$ proceed to a com"ination o# two #ruits or three'
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!raduall$ introduced to solid #oods #ollowin! this ceremon$' +t is #ollowed in most parts o# the countr$* and while
some rituals ma$ di##er sli!htl$* it essentiall$ cele"rates the transition to solids'
Why is the annaprashan done*
Annaprashan is conducted when the "a"$ is read$ to make the transition #rom a li2uid diet to solids' +t isper#ormed a#ter the "a"$ has completed #ie months and "e#ore the #irst "irthda$' While annaprashan isper#ormed in the een months #or "o$s ,, !enerall$ the si&th or the ei!hth month ,? #or !irls* it is done in the oddmonths* usuall$ the #i#th or the seenth month'
Where can + perorm the annaprashan*
Annaprashan is done at home or at a temple' +n
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: Pa$ attention to $our "a"$6s clothes as &ari* mirror work* hea$ em"roider$* gota* em"ellishments or thread
work ma$ irritate $our "a"$6s tender skin
: Wash hands well "e#ore #eedin! $our "a"$
: @nsure that $our "a"$6s #ood is prepared #resh and h$!ienicall$
:
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7 OF 57$our "a"$ happil$ !ums on cooked carrots and "eans at seen months* she ma$ well "e a"le to cope with so#t
#illed mini sandwiches at nine months' @ach "a"$ is di##erent* "ut don%t dela$ introducin! lumps and thicker
#oods* as "a"ies who hae slopp$ pures #or a lon! time can "e remarka"l$ resistant to eatin! een the
smallest lumps
Which nutrients are important+n the earl$ da$s o# weanin!* !ettin! $our "a"$ used to eatin! %solids% is ke$* "ut once she is copin!* it%s worth
#ocusin! on the ke$ nutrients she needs' From si& months* as well as the ener!$ supplied "$ the #at and su!ars
in "reastmilk and0or #ormula* "a"ies need a host o# itamins and minerals' As the amount o# milk the$ consume
decreases* these "ecome increasin!l$ important' +mportant nutrients #or "a"ies include iron* calcium* itamin C*
itamin A (this is called "etacarotene in plant #oods) and ome!a 4 #att$ acids' @ach recipe comes with !uidance
on which nutrients it contains* so that $ou can ensure $our "a"$ is !ettin! a well,"alanced diet'
Eating with the family omato rice
Minced chicken korma
Cauli#lower and pasta cheese
Mi&ed e!eta"le mash (8, portions)
Chickpea and tomato raita with chapattis0paranthas
Moon! dal chillas with shredded carrot
Pom#ret paneer "huri
Ba"$ French toast or @!!$ "read
Ee!eta"le sui upma
Mi&ed e!eta"le and paneer #ried rice
Stu##ed paranthas* chapattis or puris
/ecipes or toddlers and (a(ies aged nine months plus
)omato rice
Vegetarian
Good source of !etacarotene, B vitamins and vitamin C
+ngredients
/ t"sp rice
/ t"sp carrot* !rated
/ tomatoes* skinned* deseeded and #inel$ chopped
- t"sp onion* !rated
- cloe !arlic #inel$ minced
- t"sp cheddar cheese* !rated
- tsp coriander leaes* washed and er$ #inel$ chopped
- tsp oil
DADS GIFT TO JANU (EAT HEALTHY THINK HEALTHY) AUG 2008
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/.. ml water
Method
1eat the oil oer a low #lame add onions and !arlic and saut #or / to 4 minutes'
Add the rice and water and allow it to cook coered on a medium #lame till the rice is tender'
Add the tomatoes and !rated carrots and cook till the e!eta"les are so#t'
Add the cheese* coriander and salt and mi& well till the cheese melts remoe #rom #lame'Mash it a "it and sere'
Caulilower and pasta cheese
his can "e eno$ed "$ all in the #amil$* ust remoe a portion #or $our "a"$ and "lend'
Vegetarian
Good source of vitamin C, calcium and B vitamins
+ngredients
H.! pasta shapes
/,4 #lorets o# cauli#lower
/H.ml #ull,#at cow%s milk
- t"sp "utter
4 tsp #lour
/ t"sp cheddar cheese* !rated
Method
Boil the pasta in unsalted water until tender'
Steam cook the cauli#lower #or a #ew minutes till ust tender' Meanwhile* heat the "utter in a non stick pan andadd the #lour* #r$ on low till it chan!es colour'
Add the milk slowl$ constantl$ stirrin! to make sure there are no lumps'
When the mi&ture is well "lended and* thickened* add the cheese' Stir and remoe #rom the #lame'
3rain the pasta and place alon! with the cauli#lower in a plate'
Pour the white sauce oer and sere'
5ou can "lend the "a"$%s portion to a suita"le consistenc$
'
Mi0ed vegeta(le mash
&123 portions'
Vegetarian
Contains iron
Ingredients
2 medium potatoes, peeled and cubed
4 cabbage leaves, washed, and finely chopped
20g (a handful) fresh spinach, finely chopped
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2 tbsp cheddar cheese, grated
Method
Boil the potatoes until tender.
Steam the cabbage and spinach for minutes till tender.
!rain and mash the potatoes, and mash in the cabbage and spinach.
"i# in the grated cheese and serve at once.Good source of vitamin C and calcium
Chickpea and tomato raita with chapattis/paranthas
Eegetarian
Contains iron
Good source of vitamin C and calcium
+ngredients/ t"sps dried chickpeas (ka!uli chana)* soaked oerni!ht and then cooked in a pressure cooker till er$ so#t'
- t"sp plain #ull,#at $o!urt (pre#era"l$ made at home)
Pinch o# mint* washed and #reshl$ chopped
Few slices o# cucum"er
- medium tomato* washed and chopped
- small chapatti0parantha* "roken into small pieces
Method
S2ueeDe out the outer skin o# the chickpeas'
Mash the chickpeas to!ether with the $o!urt and mint'
For "a"ies who can mana!e to eat #in!er #ood* sere with the cucum"er and tomato' For "a"ies who pre#er to
eat eer$thin! #rom a spoon* #inel$ chop the tomato and cucum"er and mash into the chick peas'
Sere with "ite,siDed pieces o# chapatti0parantha'
Moong dal chillas with shredded carrot
Vegetarian
Contains iron
Good source of protein and !etacarotene
+ngredients
Iuarter cup !reen !ram (moong dal) soaked in water #or / hours
1al# a tsp o# cumin seeds
Iuarter tsp chopped !in!er
- cloe !arlic
Salt to taste
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;il #or makin! the pancakes0chillas
/ t"sp !rated0shredded carrot
Method
3rain the moong daland !rind to a thick paste alon! with cumin seeds* !in!er* !arlic and salt* usin! a little lessthan 2uarter cup o# water'
Add in the !rated carrot* and stir well'
1eat hal# a tsp o# oil on a !riddle (tava)* then pour hal# a ladle o# "atter and spread with the "ack o# the ladle into
a thin round'
Cook on a medium #lame* once "rowned* turn oer and cook the other side'
epeat with rest o# the "atter'
Sere with some so#t cheese* mint chutne$ or sweet tomato chutne$'
Pomret paneer (hur4iGood source of omega ) fatt( acids and calcium
+ngredients
- "i! pom#ret #illet
- tsp lemon uice
cup paneer* crum"led
- onion #inel$ chopped
- cloe !arlic minced
- tsp oil
/ t"sp coconut
Pinch o# turmeric powder
- t"sp coriander leaes
Method
Chop pom#ret into cu"es* ru" with lemon uice and keep aside'
1eat oil in a pan* saut !arlic and onions on a low #lame till the onions are "rowned'
Add the coconut and turmeric powder and cook #or a minute* then add the cu"ed #ish* mi& !entl$ coer and
cook #or H,K minutes till the #ish is #lak$'
Add crum"led paneer and coriander leaes and cook #or another 4 minutes'
emoe #rom #lame and mash well to the consistenc$ re2uired #or $our "a"$'
%a(y #rench toast or 5ggy (read
Contains iron
Good source of B vitamins
+ngredients
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- slice o# so#t wholemeal "read
- e!!* well "eaten
A little oil #or #r$in! (-,/ t"sp will do)
Method
1eat the oil in a #r$in! pan'
3ip the "read in the e!!* turnin! to coat "oth sides well'Care#ull$ place into the hot oil* and #r$ until !olden "rown on "oth sides'
emoe #rom the heat and place on a thick tissue0paper towel to a"sor" an$ surplus oil'
Cut into tin$ #in!ers and sere alon! with some slices o# tomato or sweet tomato chutne$'
6egeta(le su4i upma
Vegetarian
Good source of protein, vitamins
+ngredients
-H!m su'i(semolina)
-,/ cups water
Finel$ chopped0diced e!eta"les
Method
3r$ roast a"out -H !m su'i (without oil) in a clean dr$ pan till it turns !olden "rown'
Cook on low #lame and keep stirrin! continuousl$ otherwise the sui will "urn'
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/ ta"lespoons (split $ellow or !reen moon! dal) , optional
Method
Wash and soak the rice and dal #or a"out hal# an hour'
Brown onions and add a #ew pieces o# paneer and the diced e!eta"les'
oss around #or a couple o# minutes and add water'
Pressure cook #or a"out / whistles' Sere immediatel$'
Stued paranthas! chapattis or puris
5ou can add a ariet$ o# stu##in!s such as cauli#lower* potatoes* #enu!reek leaes* cotta!e cheese (paneer)*
spinach* cooked dal* minced so$a or chicken to make delicious and nutritious stu##ed paranthas* chappatis andpuris' emem"er to use 408 portion kneaded #lour and -08 portion stu##in!'
5ou can also knead #lour #or chappatis with cooked daal to make nutritious paranthas or puris'
r$ out interestin! ariations to "reak the monoton$ o# eer$da$ meals' +# $ou o##er "oiled e!!ies #or a meal*
opt #or a stu##ed parantha in the ne&t* and ma$ "e a mi& o# rice and curd #or the third meal* and so on'
Feeding a sick child: ight and easy recipes Steamin! hot soups
Cool drinks Fillin! #oods
;ther options
#or toddlers and (a(ies aged nine months plus
1ere are a #ew recipes that are li!ht and nutritious to help $our child recoer 2uickl$'
Steaming hot soups
7al soup
Ingredients
cup arhar dal* cleaned and soaked in / cup water
- small potato* cleaned* peeled and chopped
4,8 ta"le spoon o# #inel$ chopped e!eta"les such as pumpkin or kadhu
-,/ cloes chopped !arlic
Salt and pepper to taste
Method
DADS GIFT TO JANU (EAT HEALTHY THINK HEALTHY) AUG 2008
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Pressure cook the daland e!eta"les with seasonin! on hi!h #lame #or H, whistles'
Cool and mash all the e!eta"les and dalwell' Strain and sere warm'
)omato rasam
Ingredientsomatoes 4
/ cloes o# !arlic
/,4 "lack peppercorns
tsp o# cumin seeds
Method
Crush hal# a teaspoon o# cumin seeds* 4,8 "lack peppercorns and / cloes o# !arlic and "oil alon! with 4
tomatoes* hal# a cup o# water and a little salt #or a"out -. minutes'
emoe* mash well and strain tomato skins'
Feed as soup or mi&ed into well mashed plain rice'
/ice gruel or kanji
Ingredients
/ ta"lespoons raw or "oiled rice
H, cups o# water
Salt to taste
Method
oast / ta"lespoons o# raw rice or "oiled rice li!htl$ cool and !rind to a coarse powder'
Boil the powder in #ie to si& cups o# water till well cooked'
Add salt to it it can "e sered as onl$ !ruel water a#ter strainin! the rice* or alon! with the rice as a thin
porrid!e'
Paya or Aatu -aal soup &$am( trotter soup'
Ingredients
4,8 lam" trotter pieces
- "i! onion
- tsp #ennel "saunf#or cumin "'eera#powder
/,4 peppercorns
/ cloes !arlic (!rated)
- teaspoon !rated !in!er
teaspoon cinnamon powder (optional)
- whole cardamom (optional)
H cups o# water
Method
Pressure cook to!ether the lam" trotter pieces alon! with - "i! onion* !rated !in!er and !arlic* - tsp #ennel
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"saunf#or cumin "'eera#powder* two to three peppercorns* and H cups o# water #or 4H minutes (/.,4. minutes
on low a#ter the # irst whistle)'
Cool and strain* keep aside the meat and sere the soup warm'
Mi0ed 6egeta(le SoupIngredients
;ne chopped onion
;ne "a$ lea#
;ne !rated carrot
;ne !rated potato
;ne cloe o# !arlic
- tsp o# oil
Method
Saute one chopped onion* one "a$ lea#* one !rated carrot* one !rated potato and a cloe o# !arlic in oneteaspoon o# oil'
Add #ie cups o# water and cook till the e!eta"les are so#t and well done'
Pick out the "a$ lea# and run them throu!h the "lender till smooth'
Put it "ack on the stoe* add some salt and a pinch o# pepper and sere warm with so#t "read'
Clear 6egeta(le Soup
Ingredients
- chopped onion
/ cups o# chopped e!eta"les (ca""a!e* peas* "eans* potato)
8,H cups o# water
Salt to taste
Method
Pressure cook - chopped onion* / cups o# chopped e!eta"les (ca""a!e* peas* "eans* potato) and 8,H cups o#
water'
Strain the e!eta"les and sere clear soup seasoned with salt'
Cool drinks
#ruit $assi
Ingredients-0/ cup chopped #ruit o# $our choice- cup $o!urt0curd
MethodChop the peeled* washed and deseeded #ruit and "lend to!ether with curd' 5ou can add #ruits like ripe "anana'+# $ou want a more #ree #lowin! lassi add -08 cup water ("oiled and cooled)'3o not add an$ su!ar ,, the #ruits hae enou!h #laour and natural su!ar'
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Nim(u paani
*ngredientsJuice o# o# a lemon- cup water- tsp su!arPinch o# saltPinch o# rock salt (optional)
MethodStir in the su!ar into the water alon! with the rest o# the in!redient and sere at room temperature' Anotherariation o# this drink ma$ include addin! well crushed mint orpudinaleaes that #laour the drink well and helpthe "od$ recoer'
Watery lassi
*ngredientsH, ta"lespoon curd cup waterSalt and su!ar to taste
MethodMi& all the in!redients in a "lender0mi&er or stir well and sere'
VariationFor a salt$ ersion add a pinch o# !round cumin'eeraand -,/ crushed mint orpudinaleaes
#illing oods
Moong dal khichdi
*ngredients
cup rice
cup moon! dal
4 cups water
Salt to taste
tsp turmeric or haldi
/,4 cloes chopped !arlic
- tsp oil
Method
Clean moong daland rice to!ether and soak in water #or a"out -H,/. min'
1eat oil in a pressure cooker and a temperin! o# #enu!reek or methiseeds and chopped !arlic'
Add the daland rice with the salt and haldiand pressure cook with 4 cups water on hi!h #lame #or the #irst H,-.
minutes and then on medium #lame #or another -.,-H minutes'
Cool khichdiand ensure that it is in pourin! consistenc$ "e#ore serin! it with a "it o# curd'
Note7 +# the khichdiis too thick* $ou can add a #ew teaspoons o# water to make it semi,solid as it can "e
com#orta"l$ swallowed een i# $ou child has a sore throat'
Scram(led eggs
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*ngredients
- e!! (well "eaten)
tsp oil or "utter
/,4 ta"lespoons milk
Salt to taste
- slice o# so#t "read- teaspoon !rated cheese (optional)
Method
1eat hal# a teaspoon o# oil0"utter in a pan* pour in the well "eaten e!!* add milk and cook till so#t and #lu##$'
Sprinkle !rated cheese oer the e!!s'
Season with salt and sere with so#t "read'
%oiled potato salad
*ngredients
/ "oiled potatoes chopped into small pieces
Salt and pepper to taste
Juice o# a lemon
Method
Mi& in!redients to!ether to make a salad'
5ou ma$ een want to roast the potatoes li!htl$ in the oen or on the !as "e#ore makin! the salad'
Su4i upma
*ngredients
-H!m sui
-,/ cups water
Salt to taste
Method
3r$ roast -,/ tsp o# sui in a clean pan till it turns "rown'
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Pureed or steamed #inel$ chopped0diced e!eta"les'
Salt to taste
Method
3r$ roast a"out -H !m sui (without oil) in a clean dr$ pan till it turns "rown'
Cook on low #lame and keep stirrin! continuousl$ otherwise the sui will "urn'
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: Stewed apples
First cereal recipes hin!s to keep in mind
Mashed ice
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19 OF 57powder* wash the daal and rice properl$ and dr$ them thorou!hl$ under the sun' Wheneer $ou want -,/ tsp o#powdered mi&ture in a "owl #or sometime and cook it in the same water to make tast$ !ruel' o increase itsnutritie alue* $ou can also add milk or curd or puree o# "oiled potatoes or "lended e!eta"les'
-hichri
Vegetarian
Good source o# protein* itamins* calcium and starch
+ngredients
- ta"lespoon (split $ellow or !reen moon! daal)
/ ta"lespoons rice
A pinch o# turmeric
/ cups water (use e!eta"le stock as a ariation)
Start with khichri a week or two a#ter $our "a"$ has adusted to simple rice cereal and mashed rice'
Method
Wash and soak the rice and daal #or a"out hal# an hour'
Add turmeric powder and cook in a pressure cooker #or a"out /,4 whistles'
Mash well and sere'
:uick tip95ou can alter the consistenc$ "$ increasin! or reducin! the water' More water will make the khichri
creamier and less water will make it !rain$'
;nce $our "a"$ adust to this* chan!e #rom - part daal* / part rice to a -7- ratio o# daal and rice'
o add some ariet$ make khichri like #ried rice'
#ried /ice
Vegetarian
Good source o# protein* itamins* calcium and starch
+ngredients
- ta"lespoon (split $ellow or !reen moon! daal)
/ ta"lespoons rice
/ cups water (use e!eta"le stock as a ariation)
-0/ onion #inel$ chopped
-0/ ta"lespoon desi !hee
Method
Wash and soak the rice and daal #or a"out hal# an hour'
Brown onions and add a #ew cumin seeds'
When the seeds crackle add the rice and daal and pressure cooker #or a"out /,4 whistles'
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Mash well and sere' 5ou can alter the consistenc$ "$ increasin! or reducin! the water'
More water will make the khichri creamier and less water will make it !rain$'
:uick tip9;nce $our "a"$ adusts to this* add !rated cotta!e cheese (paneer) and e!eta"le puree to increase
the nutrients and #laour'
Su4i upma
Vegetarian
Good source o# protein
+ngredients
-H!m sui
-,/ cups waterhis is a hi!hl$ nutritious "reak#ast meal'
Method
3r$ roast -,/ tsp o# sui in a clean pan till it turns "rown'
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want sui upma to "e o# pourin! consistenc$* then don6t let the water dr$ completel$' +# $ou want sui upma to "e
thicker and creamier* then let the water "e a"sor"ed completel$'
6egeta(le Sa(udana -hichri
Vegetarian
Good source o# protein and itamins'
+ngredients
/ ta"lespoons Sa"udana
- cup water
Pureed e!eta"les
Method
Wash and soak a"out / t"sp o# sa"udana in - cup o# water till the time it dou"les in siDe and !rains "ecome
so#t'
Puree the e!eta"les and keep the mi&ture aside #or #ew minutes'
1eat oil0!hee in a pan and add #ew cumin seeds'When the seeds start cracklin! add the pureed e!eta"les and stir well'
Add sa"udana and mi& !entl$'
Sprinkle some lemon uice oer it (optional) and sere'
Malted cereals
Vegetarian
Good source o# protein* iron* calcium and #olic acid'
+ngredients
-0/ cup each o# washed rice* ra!i* moon! (!reen !ram)Malted cereals are a staple in man$ homes' Start with malted cereal once a da$ and then increase it to twice a
da$'
Method
Soak the cereals oerni!ht in separate containers'
3rain the water and tie the cereal in separate moist muslin cloths'
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Malted cereals hae a short li#e span' Store in a cool* moisture,#ree place' 3iscard an$ le#t oer malted cereal
a#ter two weeks and prepare a #resh "atch'
First soups
;nce $our "a"$ starts solids* $ou are alwa$s lookin! out #or interestin! options to make $our "a"$6s meal
nutritious and tast$' 1ere are a #ew interestin! tips as well as recipes to make meal times a o$
: Alwa$s introduce a new #ood in the late mornin! as $ou hae a lot o# time to watch out #or an$ aller!ic
reactions'
: emem"er to start one new #ood at a time'
: r$ out a com"ination o# ust two e!eta"les as it will "e easier to keep a track i# $our "a"$ is aller!ic to some
e!eta"le'
: 5ou ma$ want to add a "it o# $ellow "utter or !hee to $our "a"$6s #ood to increase the calori#ic alue' 1oweer*
check with $our doctor "e#ore doin! so'
: 5ou can use these water$ soups as a "ase #or mi&in! the "a"$ cereal mi& as well'
$entil soup &Daal ka paani'
his water$ lentil soup is a !ood source o# protein* B itamins* ma!nesium* iron* and Dinc'
+ngredients7 - cup #iltered water* / ta"lespoons moon! daal (split $ellow !ram) or split red lentils* a pinch o#
turmeric* a pinch o# salt (optional)
Boil the lentils in hal# a cup o# water with a pinch o# turmeric (haldi) until it is completel$ cooked and so#t'
urmeric powder is a staple in most +ndian preparations as it is known to hae antiseptic properties' Mash the
daal and add some more water' Boil a!ain #or a #ew minutes and strain throu!h a wire,meshed siee to !et a
clear daal soup' Salt is "est aoided* "ut i# $ou are er$ particular* $ou can add a tin$ "it o# salt to it'
5ou can !raduall$ reduce the 2uantit$ o# water to the mashed daal to make it thicker and a more wholesomemeal #or $our "a"$'
Watery rice gruel &Chaawal ka paani'
his traditional +ndian recipe is a staple in man$ +ndian homes'
he water$ soup is a !ood source o# protein* itamins* calcium and starch'
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+ngredients7 4 cups o# #iltered water* / ta"lespoons rice
Boil rice in 4 cups water until it is completel$ cooked and so#t' Mash it a "it and strain throu!h a wire meshed
siee to !et a thin water$ rice soup'
+nitiall$ o##er $our "a"$ the water alone* !raduall$ $ou could include the mashed rice as well' 5ou could addsome mashed daal and e!eta"le stock #or an interestin! ariation in taste'
%arley water
Barle$ water is a !ood source o# iron* calcium* itamin C and protein'
+ngredients7 / ta"lespoons "arle$ (au)* - ta"lespoon a!!er$ (aoid a!!er$ #rom roadside endors' +nstead
use packa!ed a!!er$)* 4 cups o# water* a slice o# lemon'
Pressure cook the a!!er$ and "arle$ in 4 cups o# water' Strain the li2uid and sere with a dash o# lemon'
Carrot and (eetroot soup
his e!eta"le soup is a !ood source o# Eitamin A C* calcium* iron* #olic acid and protein'
+ngredients7 o# a "eetroot* peeled and chopped one carrot* peeled and chopped a slice o# lemon
Add two cups water to the chopped e!eta"les and pressure cook till the e!eta"les are completel$ cooked and
so#t' Mash the mi&ture and strain throu!h a wire,meshed siee to !et a clear e!eta"le soup'
+nitiall$ o##er $our "a"$ the water alone* !raduall$ $ou could include the mashed e!eta"les as well' 5ou can
also add potatoes #or an interestin! ariation in taste as well as to make the soup thicker'
Note7 Beetroot ma$ stain "a"$6s clothin! ,, so ensure that $our "a"$ is wearin! a "i"'
Apple and carrot soup
his e!eta"le soup is a !ood source o# Eitamin A C* calcium* iron* #olic acid and protein'
+ngredients7 one apple* peeled and chopped one carrot* peeled and chopped
Add two cups water to the chopped e!eta"le and #ruit and pressure cook till it is completel$ cooked and so#t'
Mash the mi&ture and strain throu!h a wire,meshed siee to !et a clear soup'
Mi0ed vegeta(le soup
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his e!eta"le soup can "e included in $our "a"$6s diet once $ou6e introduced a couple o# e!eta"les to $our
"a"$' his soup can "e made as a thick soup or can "e used as a thin water$ soup as well' +t is a rich source o#
itamins* calcium* phosphorus and iron'
+ngredients7 a small piece o# carrot* potato* "ottle !ourd* tomato* ca""a!e (all peeled and chopped)
Cook in three cups o# water till the e!eta"les are so#t' Mash the mi&ture and strain throu!h a wire,meshedsiee to !et a thick soup or strain onl$ the water to !et a clear soup'
5ou can use the clear soup as a "ase #or the "a"$6s rice cereal mi& as well'
+nstant millet &raagi/nachni' mi0
his nutritious instant mi& can "e stored in a ar and used as and when re2uired'
ake two cups o# raagi* wash it well and dr$ it thorou!hl$ in the sun' oast it a "it and cool it' Grind it to a #lour,
like consistenc$' Store this powder in a clean dr$ ar'
here are two methods to use this instant mi&'
-' 5ou can add warm water to -,/ ta"lespoons o# this powdered mi& and soak it #or a couple o# minutes #or it to
so#ten'
/' Alternatiel$ $ou can cook it in water #or a couple o# minutes and let it cool "e#ore #eedin! $our "a"$'
5ou could tr$ interestin! ariations to this mi&ture "$ addin! #ruit and e!eta"le purees* curd* mashed "oiled
potatoes* etc' his will increase the nutritie alue and enhance the taste as well'
+nstant rice;daal mi0
Another nutritious instant mi& that can "e stored in a ar and used as and when re2uired' ake e2ual 2uantities
o# rice and split $ellow !ram (moon! daal)' Wash "oth and dr$ thorou!hl$' oast this mi&ture and !rind it to a
powder$ ($et mildl$ !ranular) consistenc$' Store this powder in a clean dr$ ar'
his mi& too can "e either cooked in water #or a couple o# minutes or soaked #or a #ew minutes to so#ten it' 1ere
too $ou can add #ruit and e!eta"le purees* curd* mashed "oiled potatoes* etc'
unnin! out o# ideas on which purees to o##er $our "a"$> Ma$"e $ou could tr$ our weanin! recipes'
Want to talk with other parents a"out weanin! and recipes> Eisit our communit$'
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First tastes
!ecipes for babies starting on solids
%anana pur.e
VegetarianGood source of potassium
- small ripe "anana-,/ tsps o# "a"$ rice/ t"sps o# "reastmilk or #ormula
Mash the "anana well until smooth' Mi& the rice and milk* and stir into the "anana' Adust the te&ture with milkor rice to make a runnier or #irmer pure'
Carrot pur.e
VegetarianGood source of !etacarotene
- carrot* peeled and diced
Steam the e!eta"le until tender' Pure in a "lender and adust the te&ture with "oiled cooled water or "a"$%susual milk'
%roccoli and caulilower pur.e
VegetarianContains ironGood source of vitamin C
- lar!e #loret "roccoli- lar!e #loret cauli#lower
Steam the e!eta"les until the$ are tender' Pure in a "lender or mouli and adust the te&ture with "oiled cooledwater or "a"$%s usual milk'
Papaya pur.e
VegetarianGood source of !etacarotene and vitamin C
- ripe papa$a
Peel and seed the papa$a* and mash to a pure with a #ork' o ar$ add "a"$ rice or mi& with mashed "anana'
Sweet potato mash
VegetarianGood source of !etacarotene
- sweet potato
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26 OF 57Steam or "oil the sweet potato until it is tender' 3rain and mash well* addin! "a"$%s usual milk to make asuita"le consistenc$'
Potato and spinach pur.e
VegetarianContains ironGood source of !etacarotene and vitamin C
- medium potato* peeled and 2uartered/.! (a hand#ul) spinach
Boil the potato in unsalted water until tender' Steam the spinach oer the potato in a siee #or the last #ewminutes o# cookin!' 3rain and mash the potato with a little o# "a"$%s usual milk' Pure the spinach and add tothe potato' Adust the te&ture with "oiled cooled water or "reastmilk or #ormula '
Pear and apple pur.e
Vegetarian
Contains vitamin C
- ripe pear* peeled and sliced- apple* peeled and sliced
Place the pear and apple in a small saucepan with one ta"lespoon o# water and cook oer a low heat* stirrin!occasionall$* until the #ruit is tender' Pure in a "lender or mouli'
$entils with pumpkin
VegetarianContains ironGood source of !etacarotene and B vitamins
H.! split red lentils-/.! pumpkin* peeled and diced
Boil the lentils in water until so#t' Steam or microwae the pumpkin until tender' 3rain the lentils in a siee' Addthe pumpkin to the siee and place the siee oer a "owl' Nsin! a wooden spoon press throu!h the mi&ture* stirand sere'
Avocado and kiwi pur.e
VegetarianGood source of vitamin + and vitamin C
1al# a ripe aocado- ripe kiwi #ruit
Mash the aocado well' Peel and mash the kiwi' Push the kiwi throu!h a siee to remoe the pips* then mi& withthe aocado'
Musk melon pur.e
VegetarianGood source of !etacarotene and vitamin C
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27 OF 57Lar!e slice o# musk or other melon* seeded
Pure the melon and* i# desired* add a little "a"$ rice to thicken up'
Just desserts
hin!s to keep in mind
Fruit kheer
Pear dessert
Chocolate "anana custard
Straw"err$ crum"le
Fruit shrikhand
Peach and !rape ell$
Fruit$ almond crunch la$er
Coconut e!! custard
Apple and apricot dessert
Grape* paneer and "anana dessert
Sa"udana kheer
Sooi ka halwa or rawa kesari Carrot halwa
Moon! dal halwa
Bottle !ourd kheer
Bread puddin!
Eermicelli puddin!
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VegetarianGood source of calcium and B vitamins
+ngredients/ t"sp rice soaked in water #or hal# an hour/H.ml #ull,#at milk/ t"sp #resh #ruit pure (man!o0peach0straw"err$)
-0/ to - tsp su!arPinch o# cardamom powder
Method3rain the soaked rice and !rind to a coarse paste in the "lender'
Add -,/ t"sp o# cool milk and dissole the paste in it* then add to the remainin! milk and mi& well'1eat the rice and milk in a hea$ "ottomed pan simmer !entl$ #or O,-. minutes* stirrin! #re2uentl$ to make surethere are no lumps';nce the rice is cooked well* add the su!ar and cardamom powder and cook #or a minute'emoe #rom #lame* cool and add the #resh #ruit pure and sere'
Variations7o make plain kheer* ust skip the #ruits'5ou can add a #ew strands o# sa##ron to add a distinct #laour and a $ellow colour'
Sa##ron kheer is o#ten sered as an %Annaprashan% #irst #ood or on special #estials like %Easant Panchmi% (#estialo# sprin!) when people wear $ellow clothin! and eat $ellow coloured #oods and delicacies'
Pear dessert
Vegetarian
Good source of calcium and B vitamins
+ngredients
- ripe pear* peeled and sliced
- t"sp apple uice- t"sp #resh cream
Pinch o# cinnamon powder (optional)
Method
Poach the pear in apple uice #or H minutes until so#t'
Cool* press throu!h a siee and add the #resh cream'
Sprinkle a pinch o# the cinnamon powder and sere'
Chocolate (anana custard
Vegetarian
Good source of calcium and B vitamins
+ngredients
- tsp corn #lour
- tsp drinkin! chocolate powder
-..ml #ull,#at milk
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- small "anana
Method
Mi& to!ether corn #lour* chocolate powder and milk* and place in microwae #or -,/ minutes until thickened'
Chop or mash "anana and sere with the custard'
Alternatiel$* dissole the corn #lour and the drinkin! chocolate in - t"sp milk and then add to the rest o# the
milk'1eat the milk !entl$ #or a"out H minutes stirrin! constantl$ till the corn #lour is cooked and the milk thickens'
emoe #rom #lame* cool and add chopped or mashed "anana and sere with the custard'
Straw(erry crum(le
Vegetarian
Good source of !etacarotene and vitamin C
+ngredients
/..! straw"erries (hulled)
- tsp su!ar
/ t"sp whole wheat #lour (atta)
- t"sp rolled oats
4 tsp "utter
- t"sp so#t "rown su!ar or a!!er$ (gur)
- t"sp #resh cream or plain $o!urt (#or toppin!)
Method
Mi& the straw"err$ with the su!ar and place in a small* !reased oen dish' u" the "utter into the #lour* stir in
the oats and "rown su!ar and sprinkle oer the straw"err$' Bake #or 4. mins at -O. de!rees C' Cool a little
"e#ore serin! with plain $o!urt or #resh cream'
#ruit shrikhand
Vegetarian
Good source of calcium and !etacarotene
+ngredients
-0/ cup hun! curd or cream cheese
4 t"sp #resh #ruit (man!o0apricot0peach) pure
- tsp powdered su!ar
Pinch o# cardamom powder (optional)
Method
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o prepare hun! curd or cream cheese7
ie / cups o# $o!urt in a muslin cloth and han! #or a"out /,4 hours till the water drains out and $ou are le#t with
thick shrikhand or hun! curd'
Mi& the hun! curd alon! with the su!ar and cardamom powder' Swirl in the #ruit pure and sere'
Peach and grape 4elly
Good source of !etacarotene
+ngredients
- tsp !elatine
- t"sp hot water
-H.ml !rape uice
-0/ a ripe peach* peeled and diced
Method
Place the hot water in a "owl and add the !elatine'
;nce the !elatine has dissoled* pour in the !rape uice and stir well'
Place the diced peach in the "ase o# a "owl* pour oer the ell$ and chill until set'
#ruity almond crunch layer
Vegetarian
Good source of vitamin C and !etacarotene
+ngredients
/.! #inel$ !round almonds
- slice white "read* made into "readcrum"s or / small di!estie "iscuits crushed
-.! "utter
3iced so#t #ruit* such as peach* kiwi* man!o* papa$a
Method
Fr$ the almonds and "readcrum"s in the "utter until li!htl$ "rowned'
Place on a tissue0paper towel to soak the e&cess "utter'
Place a la$er o# #ruit in a !lass "owl* coer with a la$er o# the almond mi&ture* and repeat till the almond mi&ture
and the #ruits are used up'
Chill "e#ore serin!'
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Coconut egg custard
Contains iron
+ngredients
- e!!
-..ml coconut milk (i# coconut milk is not aaila"le* su"stitute with #ull #at milk)
;ne drop o# anilla essence
- t"sp apricot pure
Method
Blend all the in!redients to!ether'
Pour into two teacups or prepared moulds and steam #or -. minutes until set'
5ou can steam this in a microwae steamer or in a dou"le "oiler on the stoe'
Chill "e#ore serin!'
Apple and apricot dessert
Vegetarian
Contains !etacarotene
+ngredients
H.! so#t dried apricots* rou!hl$ chopped
-..ml water
- apple* peeled and rou!hl$ chopped
/ cream crackers or plain "utter cookies
Method
Place the apricots in a small saucepan alon! with the water and simmer #or H minutes'
Add the apple and cook !entl$ until so#t'
Cool and pure the mi&ture'
Sere with cream crackers or plain "utter cookies'
Variation5ou can also warm the pureed mi&ture and pour it oer a slice o# spon!e cake' Sere at room
temperature'
Grape! paneer and (anana dessert
Vegetarian
Good source of vitamin C and calcium
+ngredients
H.! !rapes
H.! cotta!e cheese (paneer)
H.! #resh cream
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-0/ a "anana
Method
Place all the in!redients in a "lender and pure until smooth'
Cool and sere at chilled or at room temperature'
Sa(udana kheerVegetarian
Contains and calcium and car!oh(drates
+ngredients
-08 cup sa!o (sa!udana) soaked in water #or ten minutes
/H.ml #ull,#at milk
-0/ to - tsp su!ar
-tsp pured raisins (optional)
Method
Soak the sa!o in water #or ten minutes* wash and drain'
1eat milk in a separate pan* add the sa!o and "rin! it to a "oil* stirrin! constantl$'
Add the su!ar and continue to cook until the milk thickens'
Cool and sere'
For a sli!ht ariation* top it up with pured raisins'
Soo4i ka halwa or rawa kesari
Vegetarian
Contains and calcium, protein and car!oh(drates
+ngredients
-08 cup semolina (soo'i)
/H.ml #ull,#at milk
-08 cup water
- tsp su!ar
- tsp !hee
- t"sp pured raisins
-0/ tsp #inel$ !rated almonds
A #ew strands o# sa##ron (optional)
Method
1eat the !hee in a non,stick pan'
Add the sooi and #r$ on low #lame'
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Garnish with chopped raisins and !rated almonds'
Cook on low #lame'
5ou can chan!e the consistenc$ #rom semi,solid to pourin! consistenc$ "$ increasin!0decreasin! the 2uantit$ o#
milk and water'
Carrot halwaVegetarian
Contains calcium and !etacarotene
+ngredients
- medium siDed carrot
/H.ml #ull,#at milk
-08 cup water
- tsp su!ar
- tsp !hee
- t"sp pured raisins and #inel$ !rated almonds
-08 teaspoon #reshl$ !round cardamom powder (optional)
Method
Wash and !rate the carrot'
Boil water in a pan or cooker and add the !rated carrot'
Cook #or a"out H minutes or #or two whistles i# usin! a cooker'
Add milk and let it cook on a low #lame #or a"out #i#teen minutes ,, stirrin! #rom time to time'
Add su!ar and cook till the milk is completel$ a"sor"ed'
op with !hee* cardamom powder* pured raisins and almonds'
Sere at room temperature'
Moong dal halwa
Vegetarian
Contains and car!oh(drates, proteins and calcium
+ngredients
-08 cup split $ellow moon! dal (soaked oerni!ht)
/H.ml #ull,#at milk
-08 cup water- tsp su!ar
- tsp !hee
- t"sp pured raisins and #inel$ !rated almonds
-08 teaspoon #reshl$ !round cardamom powder (optional)
Method
Soak moon! dal in water oerni!ht'
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Wash and drain the dal' Nsin! a little water !rind the dal to a te&tured paste (should "e coarse and not er$
smooth)'
1eat !hee in a non,stick pan or kadhai and add the dal'
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+n a separate pan "oil the second cup o# milk alon! with su!ar #or a"out H minutes'
Beat the e!! well and add it to the "oilin! milk'
Add a pinch o# cardamom powder or a couple o# drops o# anilla essence i# needed'
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With its hi!h "eta carotene content* sur#eit o# itamins* #i"re and essential minerals* the man!o is er$ nutritious
#or $our toddler and also proides him with the ener!$ he needs' hou!h man$ toddlers like the sweet taste o#
man!oes* some mi!ht not take to its so#t* pulp$ consistenc$' 1ere are a #ew recipes to include man!o in $our
toddler6s diet'
Mango Shrikhand
-his cream( *ndian dessert is rich in calcium and vitamin C.
+ngredients
H..ml $o!hurt
Pulp #rom - man!o
Su!ar ? / t"sp
Cardamom powder "elaichi#? - tsp
Method
: ie up $o!hurt ti!htl$ in a thin* clean cloth and han! #or /,4 hours (or oerni!ht in a re#ri!erator) till all the whe$
(li2uid) drains out' 5ou will "e le#t with a"out 4H.,8..ml o# thick hun! curd
: Gentl$ mi& the man!o pulp* su!ar and cardamom powder with the hun! curd and chill'
: Sere with puris0chapattis or "$ itsel#'
Am(e Saasam &Mango in coconut mustard gravy'
A traditional
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hese home made ice lollies are re#reshin! on a hot summer da$' he$ keep $our actie toddler well h$drated
and !ie him ener!$'
Vegetarian
Contains vitamins A C and calcium
+ngredients
Pulp o# / man!oes
/ t"sp cream or thick #resh $o!hurt
Su!ar ? - t"sp (optional)
Method
: Blend the in!redient to!ether in a mi&er and pour into kul#i moulds or into ice cu"e tra$s'
: FreeDe #or a"out hal# an hour* then insert ice cream sticks or "am"oo skewers into the indiidual moulds'
: FreeDe #or 4 hours to sere* remoe #rom #reeDer and unmould a#ter a #ew minutes'
Mango Phirni
Vegetarian
-his recipe is a good source of vitamins, dietar( fi!re, calcium, folate, car!oh(drates and magnesium
+ngredients litre milk
Basmati rice ? - heaped t"sp
;ne #ourth cup o# su!ar
cup man!o pulp
- tsp cardamom powder
1and#ul o# raisins and cashewnuts
Method
: Soak "asmati rice in ust enou!h water #or hal# an hour
: Blend 4 t"sp o# the milk with the soaked "asmati rice in a mi&er till $ou !et a smooth paste
: 1eat the rest o# the milk in a hea$ "ottomed pan till ust warm* remoe a"out a cup o# the warm milk and
dissole the rice paste in it'
: =ow mi& the cup o# milk with the remainin! warmed milk till it com"ines completel$ and then continue heatin!
the milk'
: Stir constantl$ to make sure the rice paste does not "ecome lump$ or stick to the "ottom' Cook uncoered #or
a"out #i#teen minutes till the rice paste is cooked and the milk thickens'
: Add the su!ar* cardamom powder* raisins and nuts and simmer #or another #ie minutes' emoe #rom #lame*
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pour into a serin! "owl and let cool'
: ;nce cool* mi& in the man!o pulp well and chill till read$ to sere'
Papaya Mango Smoothie
Rich in antioxidants, !eta carotene, fi!re, calcium and folate
+ngredients
-08th cup papa$a cu"es
-08th cup man!o cu"es
cup $o!hurt
Method
Blend all the in!redients to a smooth consistenc$ and sere sli!htl$ chilled'
or a mango milkshake, su!stitute the papa(a with more mangoes and replace the (oghurt with half a cup of
milk
"eals for se#en months onwards Chickpeas* spinach and paneer dip
Sweet potato* carrot and cheese mash
Cotta!e cheese and pea mash
Lentil (dal) soup
Ba"$ ratatouille
Broccoli0cauli#lower with tomatoes and almonds
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Pinch o# salt
Pinch o# cumin ('eera) powder
Method
Brin! 4.. ml water to "oil and immerse the washed spinach leaes into it #or a"out /,4 minutes' 3rain and cool
sli!htl$'
3rain the cashewnuts or almonds and "lend with all the in!redients'Nse as a dip with "a"$ "readsticks and cooked carrot slices' ;nce $our "a"$ is older* $ou can also sere this
with paranthas or chapattis'
Sweet potato! carrot and cheese mash
Vegetarian
Good source of !etacarotene, calcium and vitamin C
+ngredients-/.! sweet potato (shakkarkandor chakkaraivelliki&hangu)* peeled and diced- medium carrot* peeled and diced/H! hard cheese* such as cheddar* !rated
MethodBoil the e!eta"les to!ether until ust tender* then mash or puree alon! with the cheese'
)ip9For older "a"ies* sere as a side dish* with soup or use as a #illin! #or !rilled sandwiches* paranthas andcutlets'
Cottage cheese and pea mash
Vegetarian
Contains iron
Good source of vitamin C
+ngredients
H.! #resh or #roDen peas
H.! cotta!e cheese (paneer)
Salt to taste
Method
Cook the peas until ust tender'
Mash to!ether with the cotta!e cheese and sere with #in!ers o# "read or crisp$ rice sticks (arisi vadaam)'
)ip9For older "a"ies* this can also "e used to make cutlets and #illin!s #or !rilled sandwiches or paranthas'
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Vegetarian
Contains iron
Good source of !etacarotene and vitamin C
+ngredients
-..! lentils (moong dalor masur dal)4..ml water
- medium tomato chopped #ine
- cloe !arlic chopped #ine
Pinch o# turmeric powder
Pinch o# cinnamon powder (optional)
or
Pinch o# cumin ('eera)powder
Method
Pour water oer the lentils add the tomato* turmeric and !arlic'
Coer and cook !entl$ #or /. minutes or pressure cook until the lentils are so#t and mush$'
3rain o## a little #luid usin! a siee* resere the #luid and mash or whisk the lentil tomato mi&ture till smooth'
Add the resered #luid* a pinch o# salt (i# $ou are er$ particular) and return the soup to the pan'
Stir in the cinnamon powder or cumin powder and return "rie#l$ to the heat'
Sere warm with rice'
For older "a"ies* sere with so#t pieces o# chapatti'
)ip9Nse this soup to knead #lour #or nutritious paranthas and puris'
%a(y ratatouille
Vegetarian
Good source of !etacarotene and vitamin C
+ngredients
- tsp oil
1al# a small onion* #inel$ chopped
Iuarter cup "ottle!ourd (lauki) or cour!ette (torai)* diced
- small capsicum* $ellow or red* seeded and diced
Few slices o# au"er!ine ((!rin'al")* diced
8 tomatoes* skinned and seeded
Method
Li!htl$ #r$ the onion in the oil* and add all the other e!eta"les'
Stir* coer and turn down the heat* allow the e!eta"les to cook until the$ are tender' his should take a"out 4.
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minutes'
Puree or mash to an appropriate consistenc$ #or $our "a"$'
%roccoli;caulilower with tomatoes and almonds
Vegetarian
Good source !etacarotene, vitamin +, calcium and vitamin C
+ngredients
/ #lorets "roccoli or cauli#lower
-0/ t"sp #laked almonds (!adaam)* li!htl$ toasted and !round #inel$
/ t"sp chopped tomatoes
Method
Steam the #lorets until tender and "lend with the tomatoes'Stir in the !round almonds* and sere'
$egetarian meal plan by age: %& months
+t is important that $ou start introducin! a ariet$ o# #ood in $our toddler%s diet !raduall$' hese will proide the
calories* proteins* itamins and minerals that are essential #or her !rowth' he amount o# #ood eaten would ar$
#rom child to child and would also depend on when $ou introduce a particular #ood to $our toddler' alk to $our
doctor as well a"out the serin! siDe that would suit $our child'
1ere we hae planned a week%s sample menu #or $our toddler' She ma$ or ma$ not eat the e&act amounts
!ien here' 5ou ma$ een need to skip an option initiall$ till she !ets used to eatin! ri!ht' See how it works #or
$ou'
A week=s sample vegetarian meal plan or a one year old
M5A$ MON7A< )85S7A< W57N5S7A< ),8/S7A< #/+7A< SA)8/7A< S8N7A?include #orti#ied "reak#ast cereals* low,salt $east e&tract* milk and dair$ products'Breast milk and #ormula milk are also !ood sources o# itamin B-/ and $our "a"$ should continue to hae some"reast milk or #ormula (or "oth) until at least her #irst "irthda$' Milk in the diet "ecomes essential as e!eta"lesources with ade2uate 2uantities o# itamin B-/ are scarce'
ich sources o# proteininclude e!!s* milk and dair$ products* nuts and pulses* includin! "aked "eans* and
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(ead more a"out iron and toddlershere')
Which oods should + oer at what age*
he Ministr$ o# 1ealth now recommends that $ou aim to e&clusiel$ "reast#eed$our "a"$ until she is si&
months old* then !raduall$ introduce solidswhilst continuin! "reast#eedin!' +# $ou hae chosen not to
"reast#eed or were una"le to do so* or are com"inin! "reast and #ormula* it is still recommended that $ou don%t
start solids until si& months'
+# $ou do choose to introduce solids "e#ore si& months* discuss it with $our doctor #irst' +t is easiest i# $ou think o#
the weanin! process in #our sta!es7
Stage one
Start with - teaspoon once a da$' Ba"$ rice cereal mi&ed with e&pressed "reast milk or #ormula milk' Pured
#ruit ,, apple* pear* "anana* peach' Pured e!eta"les ,, potato* sweet potato* carrot* spinach* "roccoli' 5ou
ma$ also start with a small spoon#ul o# diluted #resh #ruit uice or clear e!eta"le soup'
Stage two
Graduall$ increase solids to three times per da$' Continue with the #oods alread$ o##ered and add mashed
lentils* plus a !reater ariet$ o# #ruit and e!eta"les that are rich sources o# Eitamin B-* Eitamin B/* Eitamin B4*
Eitamin B and Eitamin C'
Stage three
At si& months* the iron stores $our "a"$ was "orn with will "e startin! to run out so $ou need to o##er her e&tra
iron rich #oods' 5ou can now start to !ie her wheat* oats* to#u* mashed "eans and pulses* e!!s (introduce well,cooked e!! $olks around nine months) and dair$ products* such as milk* and $o!urt' 5ou can !ie almonds
(soaked oerni!ht* peeled and "lended with milk or soup)' 5ou can "lend "anana or cheeku (sapotas) with milk
and create interestin! and nutritious ariations o# milk'
Stage our
5ou can now o##er $our "a"$ #in!er #oods* such as raw carrots* rusks* teethin! "iscuits* "readsticks* peeled
cucum"er* #ruits such as apples and "ananas and cheese s2uares' Mashed up* chopped and minced #amil$
#ood can also "e !ien* so lon! as it does not contain added salt or su!ar'
Sample daily eating plans
Just starting solids
Break#ast ,, "reast or #ormula milk
mid am ,, "reast or #ormula milk or #resh #ruit uice or mashed #ruit
lunch ,, -,4 teaspoons o# "a"$ rice cereal mi&ed with "reast or #ormula milk
mid pm ,, "reast or #ormula milk
dinner,, "reast or #ormula milk
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"edtime ,, "reast or #ormula milk
Ater ? weeks
Break#ast ,, "reast or #ormula milk
mid am ,, "reast or #ormula milk or #resh #ruit uice or mashed #ruit or water$ "uttermilk0lassi
lunch ,, -,4 teaspoons o# "a"$ rice cereal mi&ed with "reast or #ormula milk* and0or pureed e!eta"les or #ruit
mid pm ,, "reast or #ormula milkdinner,, e!eta"le soup or "reast or #ormula milk
"edtime ,, "reast or #ormula milk
Ater 123 weeks
Break#ast ,, "reast or #ormula milk
mid am ,, "reast or #ormula milk or #resh #ruit uice or mashed #ruit or lassi0"uttermilk
lunch ,, -,4 ta"lespoons o# "a"$ rice cereal mi&ed with "reast or #ormula milk* pureed #ruit* pureed water$ daal*
rice starch (chawal ka pani or rice kani) and pureed e!eta"les* khichri0rice !ruel (mi& o# rice and pulses in a
pourin! consistenc$* idlis with curd* and so#t dosas
mid pm ,, "reast or #ormula milk
dinner,, -,4 ta"lespoons o# "a"$ rice mi&ed with "reast or #ormula milk* pureed water$ dal* #ruit or e!eta"le
soups
"edtime ,, "reast or #ormula milk
(Graduall$ increase portion siDes)'
@2>? months
@arl$ mornin!0#irst #eed ,, "reast or #ormula milk
Break#ast ,, in#ant oats* porrid!e (dalia)* idlis* rice dosas* moon! dal cheela ( moon! dal dosa)* sooi0rawa upma
(with or without e!eta"les)*stu##ed chapatti* whole wheat toast or sandwiches* whole wheat "read with milk*
and paranthas
mid am ,, "reast or #ormula milk
lunch ,, mi&ed e!eta"le with rice or e!eta"le khichri* chappatis soaked in dal0curd* mashed rama0cholae with
rice* an$ paneer preparations
mid pm ,, "reast or #ormula milk
dinner,, e!eta"le stew* chapattis soaked in e!eta"le stock* "aked "eans and mashed potato
"edtime ,, "reast or #ormula milk
+deas or amily meals&rom @2> months'
Lentil stew
Ee!eta"le* paneer* cheese cutlets
Wheat noodles with "oiled e!eta"les
Poha upma(Chida0Aal) with e!eta"les
Curd rice* tomato rice* lemon rice
So$a mince and mi&ed e!eta"les
Macaroni with cheese
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Mi&ed mashed e!eta"les and cheese
Mashed chapattis0 paranthas in e!eta"le stock
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deriaties'
+t is possi"le #or $our "a"$ to thrie on a e!an diet* "ut $ou will hae to plan care#ull$ to ensure her diet is
nutritionall$ ade2uate and aried at all times'
5ou%ll need to take special care to include plent$ o# nutrient,rich #oods containin! protein* calcium* itamin B-/
and itamin 3 in $our "a"$%s diet7
Protein
Pulses* seeds* nuts* so$a* curd* whole!rain cereals and whole!rain toast are !ood sources o# protein in a
e!an diet'
Calcium
o#u* calcium,enriched so$a milk* cheeses and $o!urts* dark !reen e!eta"les* seeds* nuts and #orti#ied #oods
are a !ood source o# calcium'
6itamin %>?
So$a products* #orti#ied cereals* #orti#ied e!an products* such as e!!ie "ur!ers (remem"er to check the salt
content)* are use#ul sources o# itamin B-/'
6itamin 7
Ee!eta"le mar!arines* some so$a milk and so$a products* and #orti#ied #oods* such as "reak#ast cereals* will
proide itamin 3 #or $our e!an in#ant' he action o# sunli!ht on the skin also produces itamin 3 naturall$ in
the "od$* so this can "e a use#ul source o# this itamin' (Learn how to keep $our "a"$ sa#e in the sun')
emem"er that up to the a!e o# one* much o# $our "a"$%s nutritional re2uirements will "e met "$ "reast milk
and0or #ormula' +# $our "a"$ is a #uss$ eater* or i# her diet is restricted #or other reasons* $ou ma$ like to
continue with "reast milk "e$ond her #irst "irthda$' 3o talk to $our doctor* so that $ou can "e sure $our "a"$ is
!ettin! the "est possi"le nutrition'
.hat ne/t Mince and !reen "eans
Apple and straw"err$ puree
Sweet potato and pumpkin mash
Chikoo (sapota) and "anana mash
Green Peas puree
Broccoli and cracked wheat (3alia) khichdi
Pushnikai
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Apple and straw(erry puree
VegetarianGood source of vitamin C
+ngredients
-..! straw"erries (hulled)- lar!e apple* peeled* cored and diced
Place in pan and cook oer a low heat #or H,O minutes until so#t'Puree and siee out seeds'Sere ust warm'
)ip9For a heaier meal* sere with custard or crushed cream crackers'For an older "a"$* sere with toast* paranthas or chapattis'he puree is health$ and preseratie,#ree and ma$ "e used in place o# ams and ellies'
Sweet potato and pumpkin mash
Vegetarian
Good source of !etacarotene
+ngredients
- sweet potato
- cup pumpkin (lal kaddu%sitaphal%parangikai) pieces
Method
Peel and dice "oth e!eta"les* and "oil or steam until tender'
Mash to!ether with a little o# "a"$%s usual milk until a suita"le consistenc$'
6ariation9Blend this with rice* chapattis or dal'
Chikoo &sapota' and (anana mash
his is a "rilliant meal #or when $ou%re on the moe* as it%s 2uick and eas$ to make and doesn%t need an$
cookin!' +t doesn%t keep* so what "a"$ doesn%t #anc$* eat $oursel#
Vegetarian
Good source of vitamin + and potassium
+ngredients
- ripe "anana
- small ripe chikoo (sapota)
Method
Peel "anana and chikoo' Mash to!ether well and sere at once'
Green Peas puree
Vegetarian
Contains iron
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Good source of vitamin C
+ngredients
KH! !reen peas
- t"sp rice
Method
Simmer the !reen peas until ust tender' Puree with a little cooled "oiled water or "a"$%s usual milk* and stir in
cooked rice'6ariation9For an older "a"$* add cotta!e cheese (paneer) to the preparation'
%roccoli and cracked wheat &7alia' khichdi
Vegetarian
Contains iron
Good source of !etacarotene, B vitamins and vitamin C
+ngredients
/ t"sp cracked wheat (dalia)
- t"sp moon! dal (!reen !ram)
/ cups water
/ lar!e #lorets "roccoli or cauli#lower washed and chopped
-0/ tsp cumin seeds
Pinch o# turmeric powder
- tsp oil
Method
Li!htl$ toast the dalia and the moon! dal and keep aside'
+n a pressure pan* heat oil and let cumin seeds crackle add the dalia* moon! dal and all other in!redients
e&cept water and saut #or /,4 minutes'
Add the water and pressure cook #or ,O minutes (4 whistles) till the cracked wheat is #ull$ cooked'
Mi& well and sere with $o!urt'
Pushnikai -ootu &$entils and ash gourd curry'
Vegetarian
Contains iron
Good source of B vitamins
+ngredients
- tsp oil
-..! moon! dal (!reen !ram)
/..ml water
/ t"sp !rated coconut
Iuarter tsp cumin ('eera) seeds
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/ t"sp ash !ourd (safed kaddu% pushnikai)pieces #inel$ chopped (can "e su"stituted with "ottle !ourd (lauki)
Method
Grind coconut and cumin to a #ine paste usin! a little water'
Boil the ash !ourd pieces till so#t'
Pressure cook moon! dal and turmeric till the lentils are so#t'
Add the coconut paste and the ash !ourd pieces' Let it simmer #or H minutes'Puree the lentils alon! with the ash !ourd or sere as it is #or an older "a"$'
Carrot! radish and rice mash
Vegetarian
Good source of !etacarotene
+ngredients
/ carrots* peeled and diced
o# a small radish* peeled and diced (choose one which has a sweet taste)
-,/ t"sp "a"$ rice
Method
Steam carrots and radish until tender* and mash to!ether with a little o# "a"$%s usual milk to make a runn$
puree'
hicken up with some cooked rice and sere'
Chick pea and coriander stew
Vegetarian
Contains iron
Good source of !etacarotene, B vitamins and vitamin C
+ngredients
- ta"lespoon oil
1al# an onion* #inel$ chopped
- cup chickpeas (ka!uli chana)* soaked oerni!ht and then pressure cooked till er$ so#t
8 t"sp chopped tomatoes
- tsp !round coriander leaes
Method
1eat the oil and !entl$ #r$ the onion until li!htl$ "rowned* add the remainin! in!redients* stir and coer'
Simmer* stirrin! occasionall$ #or -H minutes until the chick peas are so#t'
Blend until a suita"le consistenc$ or* #or an older "a"$* ust mash the stew and sere with mashed potatoes or
cooked rice'
DADS GIFT TO JANU (EAT HEALTHY THINK HEALTHY) AUG 2008
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0olids by age: %& to %1 months Beware the #uss$ eater
Learnin! to "e independent
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Making ood un
r$ !ettin! more creatiewith $our "a"$%s meals' 3o continue to o##er her #aourite #oods* "ut o##er new #ruits
and e!eta"les too* so she has eer$ chance o# eno$in! a aried* nutritious diet' She ma$ eno$ eatin! little
trees o# "roccoli and cauli#lower with #ish or meat in a rier o# !ra$ and a 9mountain9 o# rice' r$ cuttin! out
sandwiches and chapattis with pastr$ or cookie cutters7 she ma$ like #ish shapes* stars* or hearts ,, the options
are endless A di##erentl$ shaped plate or a colour#ul !lass can "e a welcome chan!e at times too'
#oods to include
Startin! #rom -/ months* $our toddler can slowl$ start eatin! most o# what $our #amil$ eats' Break#ast options
could include corn#lakes* "read* well cooked e!!s (scram"led* hard "oiled or omelettes)* idlis (rice and raa
idlis and at times with some chopped e!eta"les added to the "atter)* dosas*puttu* stu##ed parathas (potato*
paneer* cauli#lower or dal)* su'i upma* semi(a upmaand potato poha'
B$ -O months* she would "e com#orta"le with the other main meals "ein! cooked at home ,, with minimal or no
spice in the #ood'
ice* parathas or chapattis sered with dal or !raies or lea#$ !reen e!eta"les proide a !ood portion o# $our
toddler6s protein re2uirements' +# $ou are a non,e!etarian* $ou can include e!!s* chicken and #ish in her diet as
well'
5ou can sere dair$ products in the #orm o# milk* curd* cheese* "uttermilk*paneer* lassi* kadhior as sweet
desserts such as custards* puddin!s or kheer'
Snacks can include milkshakes* #lour "ased products like khakra* cheeselin!s* "iscuits or cake with a serin! o##ruit* sa!udana khichdi* and cheese cu"es with #ruits'
http://www.babycenter.in/baby/startingsolids/weaningrecipes/ninemonths/http://www.babycenter.in/baby/startingsolids/weaningrecipes/ninemonths/http://www.babycenter.in/baby/startingsolids/weaningrecipes/ninemonths/