5個(gè)自制嬰兒食品的食譜

5個(gè)自制嬰兒食品的食譜

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.

我喜歡自己做嬰兒食品，我一直不明白為什么越來越多的家庭不這樣做。它能幫你省錢。在很多方面，它比其他任何一種烹飪都要容易得多，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.

當(dāng)你聽說商店貨架上的嬰兒食品里有什么時(shí)，這種控制就更重要了。健康寶寶光明未來(HBBF)委托對168種嬰兒食品進(jìn)行的測試發(fā)現(xiàn)，95%的容器中含有有毒重金屬——砷、鉛、鎘和汞。由于污染，這些毒素在我們的許多食物中都有，但它們對嬰兒的大腦發(fā)育尤其有害。

Here are some easy recipes to help you do that.

這里有一些簡單的食譜可以幫助你做到這一點(diǎn)。

DIY homemade baby food recipes

DIY自制嬰兒食品食譜

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

炒過的鷹嘴豆泥和豌豆

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，加入一兩杯鷹嘴豆和冷凍豌豆。倒入少許肉湯，然后把肉湯打成濃湯。你可以把它做成小塊，也可以把它做成濃湯，這取決于吃東西的人的口味和年齡。我們家的大人甚至很喜歡這道菜。

Egg, avocado and breast milk salad

雞蛋，鱷梨和母乳沙拉

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”部分可能會讓成年食客望而卻步，但基本的配方對任何人來說都是美味的。簡單地煮一個(gè)雞蛋，然后把它和半個(gè)鱷梨搗碎。如果你想讓更小的嬰兒喝純母乳或配方奶，可以加一點(diǎn)。如果你有雞蛋過敏的家族史，那么對于1歲以下的兒童，可以去掉蛋清。這種醬可以單獨(dú)使用，也可以涂在吐司或玉米餅上，做成美味的手抓食物。

Meat for beginners

肉——初學(xué)者來說

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.

肉類是最好的第一食物，因?yàn)樗峁┝酥匾慕】抵荆龠M(jìn)大腦發(fā)育。不過，對于年輕的食客來說，這可能是一種很有挑戰(zhàn)性的口感，甚至大塊食用可能會有窒息的危險(xiǎn)。雞胸肉、火雞肉或慢燉豬肉是介紹肉類的好方法，但一定要煮軟，然后做成泥。在我們家，我們喜歡肉配地瓜，豌豆，甚至杏子。

Quesadillas

墨西哥夾餅

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.

在我們家里，全麥或斯佩爾特玉米粉餅成了流行的食物——里面填滿了各種各樣的甘薯、菠菜、豆子、鱷梨和奶酪。我們會在餡料上少放些鹽，讓大人們在餐桌上調(diào)整調(diào)料。然后我們就大快朵頤，享受盛宴。(事后清理有時(shí)就沒那么有趣了!)如果你決定探索嬰兒斷奶，一定要仔細(xì)閱讀如何安全斷奶。

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.

對于我們年幼的孩子，我們經(jīng)常用炒洋蔥、南瓜泥、低鈉肉湯和意大利面做湯。(你可以在其他食材純化后加入意大利面。)隨著他們年齡的增長，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為相當(dāng)受歡迎的主食。為了確保它們能獲得蛋白質(zhì)，我們有時(shí)會在熱通心粉里加入一些打過的雞蛋和黃油，或者加點(diǎn)肉。嘗試全谷物意大利面從來都不是一個(gè)壞主意，或者將全谷物和白色意大利面按相同比例混合。藜麥、小米、糙米或全谷無籽麥也是創(chuàng)造不同的適合嬰兒和兒童的組合的偉大基礎(chǔ)。