Easy And Healthy BLW Spinach Recipes For Babies
Just like other dark, leafy greens, spinach is packed with nutrients and super healthy for babies!
In this post we’ll cover how to serve spinach for baby-led weaning, the health benefits of spinach, if spinach is a common allergen or choking hazard, and healthy spinach recipes for your baby and the whole family!
Health benefits of spinach for babies and kids
Spinach has an abundance of nutrients important for baby’s growth! Spinach is high in:
- Vitamin K which helps build healthy bones, regulates blood clotting, and helps develop healthy eye function
- Vitamin C which helps support a healthy immune system, growth, and helps the body absorb more iron from food
- Vitamin A which supports the immune system, is important for eye health, reproduction, and cell division
- Antioxidants which help support eye health and protect cells from being damaged
- Iron is needed in high amounts for babies. However, raw spinach leaves don’t contain as much iron as previously thought. The oxalates in fresh spinach leaves decrease the ability to absorb iron. Cooked spinach and eating it with a source of vitamin C (fruit or vegetables) helps the body absorb more iron.
Is spinach a choking hazard?
No, spinach is not a common choking hazard. However, spinach can cling to the tongue or roof of the mouth which can cause gagging. Usually babies can work this out on their own. Offer some water to help your baby loosen and swallow the spinach.
Finely dice both raw and cooked spinach to minimize choking risk. Follow the serving guidelines for serving spinach to babies based on your baby’s age below.
Can babies be allergic to spinach?
Spinach is not a common allergen and allergies to spinach are rare. However, although an allergy to spinach is rare, they have been reported.
People allergic to latex have a higher chance of being allergic to spinach or having Oral Allergy Syndrome. Oral Allergy Syndrome often results in short-term discomfort in the mouth including tingling and itching that often does not result in a dangerous reaction.
Spinach also has higher concentrations of histamine. People sensitive to histamine may experience an adverse reaction after eating a lot of spinach similar to the symptoms of an allergic reaction.
Remember, spinach allergies are rare! As with any new food, serve a small amount first (with modifications to the food based on your baby’s age), watch for any adverse reactions, and gradually increase the amount as the meal progresses and at subsequent meals.
When can I serve spinach for blw (baby-led weaning)?
Spinach can be served to babies when signs of readiness for solid foods are present (around 6 months of age) with some modifications. Follow the recommendations below to safely serve spinach to your baby!
How to serve spinach for blw at 6 + months
As with any fruits or vegetables, always wash before serving to your baby. At this early stage, cooking spinach makes it softer and more manageable for babies.
After mincing and cooking the spinach, you can mix it into other soft foods like eggs, frittatas, hot cereal (ie. grits, cream of wheat), and mashed vegetables (ie. squash, sweet potatoes).
You can also serve spinach on its own by sautéing the chopped spinach in a small drizzle of oil and citrus juice (a vitamin C source) which will help your baby absorb the iron from the spinach.
How to serve spinach for blw at 24 + months
Continue to expose babies and toddlers to vegetables often, even as they may begin to prefer any food other than vegetables around 12 months. Repeated exposure to foods and offering them in a low pressure environment is key to acceptance. Continue to persevere!
Beginning around 12 months and up, get your toddler involved in the kitchen. This helps encourage food acceptance. Allow your toddler to mix a raw greens salad, let them dump a bag of frozen spinach or vegetables into a sauce pan, have them push buttons on the microwave, and turn the oven lights on to allow them to see what’s cooking inside.
When serving spinach at this age, continue to chop and cook it into other foods as explained above. Around 24 months of age your toddler may have a mature chewing pattern and the ability to spit out food. At this age you can offer raw spinach such as in a salad. First model how to chew the spinach. As with every food, eating them along side your baby encourages them to try it and helps them learn how to eat that food.
BLW spinach recipes for babies and kids (that taste good!)
These recipes are perfect for baby-led weaning babies and older children too! All of them make perfect finger foods whether your baby has a palmar or pincer grasp.
Healthy Spinach Buttermilk pancakes
Spinach Pancake Recipe for Babies
My toddler loves these pancakes and they work great for exposing her to more green foods. Try out these yummy green spinach pancakes!
Ingredients
- 1 cup packed spinach
- 1 cup buttermilk
- 1 egg
- 1/4 cup melted unsalted butter
- 1/2 ripe banana
- 1 cup all purpose flour
- 1 teaspoon baking powder
- 1/2 teaspoon baking soda
- 1 teaspoon cinnamon
- Unsalted butter or olive oil (for greasing the pan or griddle)
Instructions
- In a blender or food processor blend the spinach, buttermilk, egg, melted butter, and banana.
- In a separate bowl whisk together the flour, baking powder, baking soda, and cinnamon.
- Pour the wet ingredients into the dry ingredients and whisk until just combined.
- Heat a large frying pan or pancake griddle to medium heat and grease with a little olive oil or unsalted butter. Pour 1-2 tablespoons of batter onto the pan or griddle. Cook until bubbles form and the edges of the pancake appear firm. Flip the pancake and cook for another 2-3 minutes.
Notes
- Remember to avoid maple syrup for babies and toddlers under 2 years.
- Some toppings that work well for babies are thinly spread peanut butter, whole milk yogurt, ricotta cheese, or no-added sugar chia seed jam.
- Store the pancakes in an airtight container up to 3 days or in the freezer for up to 3 months.
Spinach muffins
Here are some great spinach muffins for babies that use bananas as a sweetener. Muffins, pancakes, and waffles are the perfect make-ahead breakfast foods and snacks. They freeze well and can be warmed up for those busy mornings (or nights!)
Spinach omelet
Eggs are my other go-to breakfast food for babies and toddlers! Super nutritious and super easy.
To make a simple spinach omelet for babies you’ll need:
- 2 eggs
- 1 cup shredded spinach leaves
- 1 tablespoon grated Parmesan cheese
- 1 tablespoon cheddar cheese
- 1/4 teaspoon onion powder
- 1/4 teaspoon garlic powder
- Beat eggs well in a medium mixing bowl and stir in all other ingredients.
- Grease a small frying pan and place over medium heat. Once the pan is warm, pour the egg mixture in and cook until partially set (about 3 minutes). Flip the omelet with a spatula and cook another 2-3 minutes.
- Continue cooking for 2-3 minutes. Make sure eggs are cooked through if serving to babies.
To serve an omelet to baby-led weaning babies with a palmar grasp, cut the omelet into an egg strip or egg fingers.
Best tips for serving spinach to babies
- Spinach is full of nutrients important for baby’s growth
- Babies can eat spinach once signs of readiness for solid foods are present (around 6 months)
- Spinach is not a common allergen or choking hazard
- Spinach can be added to baked goods and mixed into eggs to add nutrition and gain exposure to green foods
- Recipes that spinach goes well in include spinach pancakes, waffles, muffins, fritters, and omelets
Looking for more recipes for baby-led weaning? Check out the recipe page or these related posts on how to serve other foods to babies:
- Easy Kiwi Puree Recipe That Babies and Toddlers Love
- Easy And Healthy BLW Spinach Recipes For Babies
- Quick and Easy Overnight Oats for Baby Led Weaning
