5 Easy Ways to Introduce Kale to Babies and Toddlers
Are you looking for a few different ways to add kale into your baby’s diet?
Here we’ll dive into the nutritional benefits of kale, when babies can eat kale, if kale is a common allergen or choking hazard, how to serve kale by age, and 5 easy ways to introduce your baby kale.
When can babies eat kale?
Babies can have kale when they show signs of readiness to start solid foods (around 6 months of age). Keep reading for suggestions on how to safely serve kale according to your baby’s age!
Health benefits of kale
We’ve all heard we’re supposed to eat dark leafy greens, and kale is no exception. Kale is full of essential nutrients for babies. It’s packed with vitamins C and A, vitamin K, and iron!
I’m always looking for ways to add at least one iron-rich food at each meal for my baby and kale fits the bill! Around 6 months of age babies’ iron stores that were saved up from the womb become depleted. After 6 months of age babies must get iron from food.
The rich sources of vitamin A in kale are important for eye health, growth, and immunity. Vitamin C helps form blood vessels, healthy joints, and muscles and is important for healing and immunity. Did you know one cup of kale has more vitamin C than an orange?
The vitamin K and calcium in kale helps your baby’s blood clot properly and helps grow healthy bones!
Kale is also a good source of fiber. One cup of raw kale has about 2.6 grams of fiber in 1 cup.
Can my baby have too much kale?
Even though kale is a nutritional powerhouse, it has a few downsides. Kale was added to the “Dirty Dozen” list which is a list of fruit and vegetables that have a larger amount of pesticides compared to others.
Like spinach, kale contains nitrates. Large quantities of kale can negatively affect oxygen levels in your baby’s blood due to the nitrates. However, the AAP has not found any evidenced to avoid introducing green leafy vegetables to babies older than 6 months.
The downsides of kale by no means outweigh the benefits. Serve kale in moderate amounts to your babies and toddlers (such as a side or mixed into other foods a few times a week) and they’ll enjoy the nutritional benefits!
Is kale a common choking hazard?
Kale is not a common choking hazard, although any food can pose a choking risk. Be sure to watch your baby closely while they eat and always create a safe eating environment.
As with all other leafy greens like baby spinach, collard greens, swiss chard, and brussels sprouts, kale pieces may cling to the back of your baby’s throat. This can cause discomfort and coughing. Keep milk or water near to help your baby swallow.
Is kale a common allergen?
No, kale is not a common allergen. Kale allergens are rare. However, any food can cause an allergic reaction. Know the signs of an allergic reaction and always watch your baby closely during mealtime.
How to prepare kale for baby-led weaning
6+ months old:
At this early age you can mince kale and then steam or sauté it. You can serve it plain if you’d like, but the easiest and best way is to mix kale into an omelet or lentil or meat patty. This will prevent small pieces of kale sticking to the back of your baby’s throat.
You can also serve a whole steamed kale leaf to babies at 6 months old. Leave the rib on since it will give structure and resistance as your baby sucks and gums on the kale leaf.
If you’d like, at 6 months and up babies can have a kale puree. Simply blend kale and a little bit of water as needed in a food processor or blender. You can add fruit like bananas or apples as well!
9+ months old:
At 9+ months you can serve shredded raw or cooked kale. The earlier stages of starting solids pose the perfect time to introduce foods with a strong flavor like kale. Earlier on, babies are more likely to try any and all foods. Serving shredded kale encourages your baby to practice the pincer grasp as well.
You can continue to serve kale mixed into eggs, meat, or legumes. You may like to try kale chips at this age too. Just prepare for a mess and possibly coughing and gagging.
12+ months old:
Most older babies at 12+ months old can now safely handle a kale salad! You can serve finely chopped kale along with safely modified fruit and vegetables for 12+ month olds, shredded cheese, ground nuts, and salad dressing. Continue to serve kale in the ways described above as well.
5 easy ways to offer kale to babies and toddlers
Here are 5 easy ways to add kale to your baby’s food!
Kale pesto spaghetti sauce
Try this kale pesto sauce for an easy and nutritious pasta topping for your baby, toddler, and whole family! Omit the salt for babies under 2.
Tropical green smoothie
Smoothies are a great way to boost the nutritional value of your baby’s diet. The options are endless with smoothies! Try this tropical green smoothie (you could even call it a dinosaur kale smoothie or gator green smoothie for fun!)
For a tropical twist on kale combine these ingredients in a blender:
- 1.5 cups frozen pineapple chunks
- 1 cup chopped kale
- 1 banana cut into chunks
- 1 cup milk of your choice (add more for a thinner consistency)
Kale soup
Soup, like smoothies, is another great way to pack in the vitamins and minerals! Try this hearty kale soup that blends up plenty of nutritious, green vegetables. Soup freezes well so this is the perfect meal to make ahead for those busy weeknights.
Sautéed kale
One of the easiest things to do with kale is sauté it in a pan with oil. You can add garlic or other herbs for seasoning, just omit the salt for babies.
Kale Chips
Even though they’re not going to have the same taste and crunch as potato chips, kale chips are super easy to make and pretty tasty too. Most store-bought kale chips are too high in sodium for babies. Easily make your own kale chips at home so you can control the seasonings.
The general steps for making kale chips are:
- Wash, destem, and dry the raw kale leaves.
- Massage the leaves with olive oil.
- Sprinkle leaves with a seasoning of choice.
- Lay the leaves in a single layer on baking sheets.
- Bake at 300F for 10 minutes or until chips are dry, crispy, and evenly baked.
Best tips for serving kale to babies
- Babies can have kale when they start solids (around 6 months of age)
- Kale is packed with vitamins and minerals essential for growing babies
- Kale is not a common choking hazard or allergen
- Kale can be served in a variety of ways to babies including sautéed, blended into a smoothie or soup, chopped and cooked into eggs and meat patties, and as a spaghetti sauce
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