Quote from Penny McCarthy on April 14, 2025, 9:53 am

The weaning phase is an exciting milestone for parents, as not only is it part of their baby’s growth and development, but it's also a time when they get to see their little one experience new foods for the first time.

However, with so many foods to choose from, this process can be a challenge.

There are 4 stages of the weaning phase, which include:

• Introducing solid foods (6 months)
• Texture progression (7-9 months)
• Finger foods (9-12 months)
• Joining family meal times (12 months+)

With that being said, the UK's No. 1 supplement company, Vitabitoics, spoke exclusively to Registered Dietitian and Child Nutrition Specialist Alison Ellis. She has shared her family-friendly recipes parents and their baby can enjoy together during each weaning stage:

*Foods should only begin to be introduced when your baby is showing signs of readiness for solids. Signs your baby is ready to start solids can be found here.

Stage 1: Introducing solid foods- 6 months

1.Roasted Veggie Mash

“This yummy roasted mash is rich in nutrients for your little one and provides healthy fats to support nutrient absorption and brain development.”

Ingredients:

• 1 small sweet potato, peeled and chopped into rounds
• 1 carrot, peeled and chopped
• ½ zucchini, chopped
• 1 tbsp olive oil
• 59 ml of water or breast milk (for thinning, if needed)

Makes: About 260 grams of mash

Instructions:

2. Preheat oven to 375°F (200°C).
3. Toss sweet potato, carrot, and zucchini with melted olive oil and spread on a baking sheet.
4. Roast for 30-35 minutes, until soft.
5. Blend with water or breast milk if needed to desired consistency. Serve warm or store in portions.
6. Lentil & Fruit Puree with Cinnamon

“This puree blends iron-rich lentils with fruit and a touch of cinnamon, providing a nourishing and tasty first food for the baby.”

Ingredients:

• 30 grams of red lentils, rinsed
• ½ small apple, peeled and chopped
• ½ ripe pear, peeled and chopped
• 237 ml of water
• ¼ tsp cinnamon
• Breastmilk (for thinning after cooking if needed)

Makes: About 240 ml of puree

Instructions:

1. Rinse the lentils thoroughly.
2. In a small pot, combine the lentils, apple, pear, cinnamon, and water.
3. Bring to a boil, then reduce to a simmer and cook for 15-20 minutes, until the lentils are tender and the fruit is soft.
4. Blend until smooth, adding some water or breastmilk if needed for a thinner consistency.
5. Cool before serving.

Stage 2: Texture progression- 7-9 months

1.Banana Chia Pudding

“Your little one will love this banana chia pudding! Packed with fibre and supportive omega-3 fats, it's a simple and nutritious option that supports digestion while providing essential nutrients for growing babies.”

Ingredients:

• 2 bananas, mashed
• 158 ml of full-fat coconut milk
• 2 tbsp chia seeds
• ½ tsp cinnamon
• ½ tsp vanilla extract

Makes: About 240 ml of pudding

 

Instructions:

1. In a bowl, mix together the mashed banana, coconut milk, chia seeds, cinnamon, and vanilla.
2. Stir well and refrigerate for at least 2 hours or overnight to allow the chia seeds to expand and thicken.
3. Stir before serving.

 

2. Avocado & Egg Mash

“This simple recipe combines the healthy fats of avocado with the protein and choline in eggs, making it perfect for supporting baby's brain development and growth.”

 

Ingredients:

• ½ ripe avocado
• 1 hard-boiled egg
• 1 tsp olive oil
• 1 piece of toast (optional)

Makes: 1 serving

Instructions:

1. Mash all ingredients together with a fork until smooth.
2. Serve as a spread on toast strips or let baby scoop with hands.

Stage 3: Finger Foods- 9-12 months 

1. Banana Oat Pancakes

“Baby pancakes are a great finger food! Soft and easy to hold, these pancakes are perfect for early self-feeding and packed with fibre and nutrients.”

Ingredients:

• 1 ripe banana
• 1 egg
• 28 grams of rolled oats
• ¼ tsp cinnamon

Makes: 4 small pancakes

Instructions:

1. Blend all ingredients into a smooth batter.
2. Heat a nonstick pan on medium-low and spoon small amounts of batter onto the pan.
3. Cook for 2-3 minutes per side until golden brown.
4. Let cool slightly before serving. These go great with a little yogurt on top!

 

2. Easy Curry & Apple Salmon Cakes

“These soft, flavourful salmon cakes have a hint of sweetness from apple and a delicious warmth from the curry and smoked paprika, making them a delicious and nutritious food for babies. Salmon is a great first food for babies- rich in healthy fats, protein, and essential nutrients for brain development.” 

Ingredients:

• 1 can (148 ml) wild salmon, drained and flaked
• 1 small apple, grated (excess liquid squeezed out)
• 1 egg
• 150 grams of fine breadcrumbs
• 1 tbsp mild curry powder
• ¼ tsp smoked paprika
• 1 tbsp olive oil or avocado oil (for cooking)

Makes: About 6 small patties

Instructions:

1. In a bowl, mix the flaked salmon, grated apple, egg, breadcrumbs, curry powder, and smoked paprika until well combined.
2. Shape into small patties.
3. Heat oil in a pan over medium heat. Cook patties for 4-5 minutes per side, until golden brown.
4. Let cool slightly before serving. Serve as-is or with a yogurt dip!

Stage 4: Joining family meal times- 12 months+

1.Deconstructed Easy Chicken Fajitas

“Deconstructed fajitas are a great family meal, as family members can customise the fajitas how they like! It’s a great way to introduce new flavours to toddlers and let them explore different textures.”

Ingredients:

• 1 lb chicken breast or beef (or both), thin strips or small bite size pieces
• 172 grams of black beans
• 1 bell pepper, sliced into strips
• 1 onion, sliced into strips
• 1 tbsp olive oil
• 1/2 tsp chili powder
• 1/2 tsp cumin
• 1/2 tsp paprika
• 1/4 tsp garlic powder
• 120 grams of shredded cheese
• 59 ml of plain yogurt
• Lime (optional)
• Soft tortillas (cut into smaller pieces)

Makes: 4 servings

Instructions:

2. Heat the olive oil in a large skillet over medium heat. Add the chicken (or beef) and cook until browned and cooked through, about 7-8 minutes. Remove from the skillet. Shred or finely dice and set aside.
3. In the same skillet, add the black beans, bell pepper, and onion slices. Cook for about 5-7 minutes, until softened.
4. Add the spices (chili powder, cumin, paprika, garlic powder) to the veggies and toss well to coat.
5. Stir in the cooked chicken (or beef), cooking for another 2-3 minutes until everything is heated through.
6. Serve the fajita mixture with optional sides like shredded cheese, plain yogurt or guacamole. Serve deconstructed or let your child try and build their fajita!
7. Hearty Veggie & Lentil Power Pasta

“This veggie-packed pasta dish is rich in flavour, nourishing foods, and has a hearty texture. The lentils add a great source of protein and iron, making this a well-balanced meal for all family members. Plus, it’s an easy way to serve a variety of textures without blending everything smooth.”

Ingredients:

• 340 grams of whole grain pasta (penne, fusilli, or rotini work great)
• 1 tbsp olive oil
• 1 small onion, finely chopped
• 2 cloves garlic, minced
• 1 medium carrot, grated
• 1 zucchini, finely chopped
• 1 red bell pepper, finely chopped
• 96 grams of mushrooms, finely chopped
• 1 can (398 ml) diced tomatoes (no salt added)
• 1 can (398 ml) tomato sauce (no added sugar)
• 156 grams of cooked lentils (or 18 grams of dry lentils, cooked separately)
• 1 tsp dried oregano
• 1/2 tsp dried basil
• Salt and pepper to taste (optional)
• 85 grams of grated parmesan cheese

Instructions:

1. Cook the pasta according to package directions. Drain and set aside.
2. Sauté the veggies: Heat olive oil in a large pan over medium heat. Add the onion and garlic, cooking for 2-3 minutes until fragrant.
3. Add the veggies: Stir in the carrot, zucchini, bell pepper, and mushrooms. Cook for about 5 minutes, stirring occasionally, until softened.
4. Simmer the sauce: Pour in the diced tomatoes, tomato sauce, and cooked lentils. Add the oregano, basil, and smoked paprika. Stir well and bring to a simmer. Cover and let it cook for about 10 minutes, stirring occasionally.
5. Blend (optional): If you want a smoother texture for the sauce, you can use an immersion blender to slightly blend the sauce while still keeping some chunks.
6. Combine & serve: Toss the cooked pasta with the sauce, mix well, and let it cool slightly before serving. Sprinkle with parmesan cheese on top.