5个自制婴儿食品的食谱

5个自制婴儿食品的食谱

I love making homemade baby food, and I've never understood why more families don't do it. It saves you money. In many ways it's so much easier than any other kind of cooking, and you maintain control over the ingredients.

我喜欢自己做婴儿食品，我一直不明白为什么越来越多的家庭不这样做。它能帮你省钱。在很多方面，它比其他任何一种烹饪都要容易得多，而且你可以控制食材。

This baby likes homemade baby food. (Photo: Ipatov/Shutterstock)

That control matters more when you hear about what's in the baby food you find on store shelves. Tests of 168 baby foods commissioned by Healthy Babies Bright Futures (HBBF) found toxic heavy metals — arsenic, lead, cadmium and mercury — in 95 percent of the containers tested. While these toxins are a lot of our food, thanks to pollution, they are especially harmful to the developing brains of babies.

当你听说商店货架上的婴儿食品里有什么时，这种控制就更重要了。健康宝宝光明未来(HBBF)委托对168种婴儿食品进行的测试发现，95%的容器中含有有毒重金属——砷、铅、镉和汞。由于污染，这些毒素在我们的许多食物中都有，但它们对婴儿的大脑发育尤其有害。

Here are some easy recipes to help you do that.

这里有一些简单的食谱可以帮助你做到这一点。

DIY homemade baby food recipes

DIY自制婴儿食品食谱

Carrot puree is an easy place to start, but there's so much more you can do. (Photo: 279photo Studio/Shutterstock)

Sauteed, pureed chickpeas and peas

炒过的鹰嘴豆泥和豌豆

Saute a clove of garlic, a pinch of cumin, add a cup or two of chickpeas and frozen peas. Splash in a little broth, and then puree the result. You can leave it a little chunky, or puree it smooth, depending on the tastes and ages of those doing the eating. The adults in our household even loved this dish.

炒一瓣大蒜，一撮孜然，加入一两杯鹰嘴豆和冷冻豌豆。倒入少许肉汤，然后把肉汤打成浓汤。你可以把它做成小块，也可以把它做成浓汤，这取决于吃东西的人的口味和年龄。我们家的大人甚至很喜欢这道菜。

Egg, avocado and breast milk salad

鸡蛋，鳄梨和母乳沙拉

Yes, the "breast milk" part might put grown-up diners off, but the basic recipe is delicious for anyone. Simply hard boil an egg, and then mash it up with half an avocado. Add a little breast milk or formula if you are pureeing it for younger babies. And if you have a family history of egg allergies, remove the egg white for children younger than 1. This puree can be used on its own, or spread on toast or tortillas for a yummy finger food.

是的，“母乳”部分可能会让成年食客望而却步，但基本的配方对任何人来说都是美味的。简单地煮一个鸡蛋，然后把它和半个鳄梨捣碎。如果你想让更小的婴儿喝纯母乳或配方奶，可以加一点。如果你有鸡蛋过敏的家族史，那么对于1岁以下的儿童，可以去掉蛋清。这种酱可以单独使用，也可以涂在吐司或玉米饼上，做成美味的手抓食物。

Meat for beginners

肉——初学者来说

Meat is a great first food as it provides important healthy fats that promote brain development. It can be a challenging texture for younger eaters though, and may even represent a choking hazard in large chunks. A little chicken breast, turkey or slow-cooked pork is a great way to introduce meat, but be sure to cook it until soft and then puree it. In my family, we like to serve meat with sweet potato, peas or even apricot.

肉类是最好的第一食物，因为它提供了重要的健康脂肪，促进大脑发育。不过，对于年轻的食客来说，这可能是一种很有挑战性的口感，甚至大块食用可能会有窒息的危险。鸡胸肉、火鸡肉或慢炖猪肉是介绍肉类的好方法，但一定要煮软，然后做成泥。在我们家，我们喜欢肉配地瓜，豌豆，甚至杏子。

Quesadillas

墨西哥夹饼

In our household, whole wheat or spelt quesadillas became a popular hit — filled with varying combinations of sweet potato, spinach, beans, avocado and cheese. We'd go easy on the salt for the fillings — allowing the grown-ups to adjust the seasoning at the table. And then we'd all just dig in and enjoy the feast. (Clean up afterwards was sometimes less fun!) If you do decide to explore Baby Led Weaning, be sure to read up on how to do it safely.

在我们家里，全麦或斯佩尔特玉米粉饼成了流行的食物——里面填满了各种各样的甘薯、菠菜、豆子、鳄梨和奶酪。我们会在馅料上少放些盐，让大人们在餐桌上调整调料。然后我们就大快朵颐，享受盛宴。(事后清理有时就没那么有趣了!)如果你决定探索婴儿断奶，一定要仔细阅读如何安全断奶。

Macaroni and anything

通心粉和其他任何食物

For our younger babies, we often made a soup with sauteed onion, pureed pumpkin, low sodium broth and pastini. (You add the pastini after pureeing the other ingredients.) As they got older, macaroni and cheese, or macaroni and peas, or macaroni and spinach, or macaroni and just-about-anything became a fairly popular staple. To make sure they get protein, we'll sometimes whisk in some beaten eggs and butter into the hot macaroni, or add a little meat. And it's never a bad idea to try whole grain pasta, or mix whole grain and white pasta in equal proportions. Quinoa, millet, brown rice or whole grain cous cous are also great bases for creating different baby- and child-friendly combinations.

对于我们年幼的孩子，我们经常用炒洋葱、南瓜泥、低钠肉汤和意大利面做汤。(你可以在其他食材纯化后加入意大利面。)随着他们年龄的增长，通心粉和奶酪，或通心粉和豌豆，或通心粉和菠菜，或通心粉和其他任何食物都成为相当受欢迎的主食。为了确保它们能获得蛋白质，我们有时会在热通心粉里加入一些打过的鸡蛋和黄油，或者加点肉。尝试全谷物意大利面从来都不是一个坏主意，或者将全谷物和白色意大利面按相同比例混合。藜麦、小米、糙米或全谷无籽麦也是创造不同的适合婴儿和儿童的组合的伟大基础。