157 foods, all free.
40 recipes →157 FOODS · SORTED A–Z
- Ackee6m+
Canned ackee arils, drained and rinsed well, warmed through and…
Fruits - Almond butter6m+
One teaspoon of smooth, unsalted almond butter whisked with 2–3…
Allergen: tree-nutHigh choking riskProteins - Amaranth6m+
Amaranth simmered until the tiny seeds burst, then thinned with…
Iron-richGrains - Apple6m+
A peeled apple wedge steamed until it smashes between thumb and…
High choking riskFruits - Apricot6m+
A ripe apricot half with the pit removed and the cavity checked…
Choking careFruits - Asparagus6m+
A whole thick asparagus spear, woody end snapped off and lower…
Choking careVegetables - Avocado6m+
A ripe avocado cut into wedges about the length and width of two…
Great first foodVegetables - Avocado oil6m+
Half to one teaspoon of avocado oil stirred all the way through…
Fats & other - Banana6m+
A ripe banana snapped in half with the bottom half of the peel…
Great first foodFruits - Barley6m+
Pearl barley simmered with generous water until each grain is…
Grains - Basil6m+
A small pinch of fresh basil sliced into fine ribbons and…
Herbs & spices - Beef6m+
A braised or slow-cooked beef strip about the length and width…
Iron-richChoking careGreat first foodProteins - Beet6m+
Beet roasted or steamed until a fork slides through with no…
Vegetables - Bell pepper6m+
Bell pepper roasted until fully collapsed and soft, the skin…
Choking careVegetables - Bison6m+
A braised bison strip about the length and width of two adult…
Iron-richChoking careProteins - Black beans6m+
Soft-cooked black beans smashed into a coarse mash with every…
Iron-richChoking careLegumes - Blackberry6m+
Each washed blackberry pressed completely flat between your…
Choking careFruits - Blueberry6m+
Each blueberry individually smashed flat between your thumb and…
High choking riskFruits - Bread6m+
One slice of low-sodium bread toasted just until lightly golden…
Allergen: wheatChoking careGrains - Broccoli6m+
A whole broccoli floret steamed until the stem smashes between…
Vegetables - Brussels sprouts6m+
Large Brussels sprouts steamed until the core smashes between…
Choking careVegetables - Buckwheat6m+
Finely ground buckwheat or cream-of-buckwheat cooked into a…
Iron-richGrains - Butter & ghee6m+
About half a teaspoon of unsalted butter melted completely into…
Allergen: milkDairy - Butternut squash6m+
Peeled butternut squash roasted or steamed until completely…
Great first foodVegetables - Cabbage6m+
Cabbage leaves braised until melting-soft, thick ribs sliced…
Choking careVegetables - Canned light tuna6m+
Water-packed light tuna, drained and mashed with a fork into a…
Allergen: fishProteins - Cantaloupe6m+
A thin slab of ripe cantaloupe about the length and width of two…
Fruits - Carrot6m+
A whole peeled carrot, steamed or simmered until it smashes…
Choking careGreat first foodVegetables - Cashew butter6m+
One teaspoon of smooth, unsalted cashew butter stirred with 2–3…
Allergen: tree-nutHigh choking riskProteins - Cauliflower6m+
A whole cauliflower floret steamed ten to twelve minutes until…
Vegetables - Celery9m+
Celery stalks peeled of their strings, simmered until fully…
High choking riskVegetables - Cheese6m+
Smooth whole-milk ricotta stirred into a familiar puree, or a…
Allergen: milkChoking careDairy - Cherries6m+
Fully pitted ripe sweet cherries quartered lengthwise and…
High choking riskFruits - Chia seeds6m+
One teaspoon of chia seeds soaked in about four teaspoons of…
Choking careProteins - Chicken6m+
A whole braised drumstick with the skin, cartilage, and any…
Iron-richChoking careGreat first foodProteins - Chicken liver6m+
About one teaspoon of fully cooked chicken liver blended with…
Iron-richProteins - Chickpeas6m+
Chickpeas blended into a completely smooth, hummus-style mash…
Iron-richChoking careLegumes - Chinese yam6m+
Peeled Chinese yam steamed until it smashes with no lumps…
Choking careVegetables - Cilantro6m+
A few fresh cilantro leaves washed, dried, and chopped as fine…
Herbs & spices - Cinnamon6m+
A small pinch of ground cinnamon stirred evenly through a…
Herbs & spices - Clementine6m+
Clementine segments with every bit of membrane peeled or cut…
Choking careFruits - Coconut6m+
Canned coconut milk or cream stirred into a familiar puree…
Choking careFruits - Cod6m+
A piece of skinless cod fillet the size of two adult fingers…
Allergen: fishProteins - Corn6m+
A whole cooked corn cob or a palm-length half cob served with…
Choking careVegetables - Cottage cheese6m+
No-salt-added whole-milk cottage cheese mashed briefly with a…
Allergen: milkDairy - Couscous6m+
Couscous steamed soft, moistened generously, and stirred into a…
Allergen: wheatGrains - Crab6m+
Fully cooked crabmeat picked over piece by piece for shell and…
Allergen: shellfishProteins - Cranberry (cooked)6m+
Fresh or frozen cranberries simmered in a splash of water until…
Choking careFruits - Cucumber6m+
A peeled cucumber spear with the seedy core trimmed away, cut…
Choking careVegetables - Cumin6m+
A small pinch of ground cumin stirred evenly through a familiar…
Herbs & spices - Dates9m+
A pitted, pit-checked date blended into a smooth paste and…
High choking riskFruits - Dill6m+
A small pinch of finely chopped fresh dill fronds stirred…
Herbs & spices - Duck6m+
A skinless braised duck-leg strip about the length and width of…
Iron-richChoking careProteins - Edamame6m+
Shelled edamame boiled very soft and blended with water, breast…
Iron-richAllergen: soyHigh choking riskLegumes - Egg6m+
A hard-cooked yolk mashed smooth with a spoonful of breast milk…
Iron-richAllergen: eggGreat first foodProteins - Eggplant6m+
Eggplant roasted until the flesh turns silky and collapses, skin…
Vegetables - Fig6m+
A fully ripe fresh fig, stem nub trimmed, quartered from stem to…
Fruits - Flour tortilla6m+
A flour tortilla warmed until pliable and very lightly toasted…
Allergen: wheatChoking careGrains - Ginger6m+
A small pinch of ground ginger, or a few strands of finely…
Herbs & spices - Goat cheese6m+
Soft fresh goat cheese (chèvre) spread in a knife-thin layer…
Allergen: milkDairy - Grapes9m+
Every grape washed and quartered lengthwise from stem end to…
High choking riskFruits - Green beans6m+
A whole trimmed green bean, steamed for eight to ten minutes…
Great first foodVegetables - Ground flaxseed6m+
A quarter to half a teaspoon of flaxseed ground to a soft…
Proteins - Guava6m+
A fully ripe guava cut into wedges about the length and width of…
Choking careFruits - Halibut6m+
A skinless piece of halibut fillet about the size of two adult…
Allergen: fishProteins - Hazelnut butter6m+
One teaspoon of smooth, unsalted 100% hazelnut butter whisked…
Allergen: tree-nutHigh choking riskProteins - Hemp seeds6m+
One teaspoon of hulled hemp hearts — tiny, cream-colored seeds…
Iron-richProteins - Honeydew6m+
A thin slab of fully ripe honeydew about the length and width of…
Fruits - Hummus6m+
Completely smooth homemade or no-salt-added hummus spread in a…
Allergen: sesameLegumes - Iron-fortified oat cereal6m+
Iron-fortified infant oat cereal whisked with breast milk…
Iron-richGreat first foodGrains - Iron-fortified rice cereal6m+
Iron-fortified infant rice cereal whisked with breast milk…
Iron-richGreat first foodGrains - Iron-fortified wheat cereal (farina)6m+
Iron-fortified farina whisked into cold liquid, simmered 2–3…
Iron-richAllergen: wheatGrains - Kale6m+
Kale leaves stripped off their ribs, braised until completely…
Choking careVegetables - Kefir6m+
Plain, unsweetened whole-milk kefir stirred into oatmeal or a…
Allergen: milkDairy - Kidney beans6m+
Fully cooked kidney beans mashed into a thick, spreadable paste…
Iron-richChoking careLegumes - Kiwi6m+
A very ripe kiwi peeled and cut lengthwise into quarters, giving…
Fruits - Lamb6m+
A strip of slow-cooked lamb shoulder or leg about the length and…
Iron-richChoking careProteins - Leek6m+
The white and pale-green parts of a leek braised until…
Choking careVegetables - Lentils6m+
Red or brown lentils simmered until they collapse into a thick…
Iron-richGreat first foodLegumes - Lima beans6m+
Fully cooked lima beans mashed into a thick, buttery-smooth…
Iron-richChoking careLegumes - Lychee9m+
Each lychee peeled completely, its hard glossy pit removed and…
High choking riskFruits - Mango6m+
A ripe mango cheek cut off the flat pit and sliced into wedges…
Fruits - Millet6m+
Millet simmered in extra unsalted water into a smooth, spoonable…
Grains - Mint6m+
A few fresh mint leaves washed, dried, and chopped as fine as…
Herbs & spices - Mung beans6m+
Split hulled mung beans (yellow moong dal) simmered until they…
Iron-richGreat first foodLegumes - Mushrooms6m+
Large mushroom caps sautéed and then simmered until fully…
Choking careVegetables - Mussels6m+
Thoroughly cooked mussel meat from opened shells only, minced to…
Iron-richAllergen: shellfishChoking careProteins - Naan6m+
Naan toasted lightly until it springs back when pressed, then…
Allergen: wheatChoking careGrains - Nectarine6m+
A ripe nectarine wedge about the length and width of two adult…
Choking careFruits - Nori (seaweed)6m+
A quarter of a plain toasted nori sheet crumbled into confetti…
Choking careFats & other - Nutritional yeast6m+
A small pinch — about a quarter teaspoon of the papery golden…
Fats & other - Oatmeal6m+
Rolled or steel-cut oats cooked in water or milk until every oat…
Grains - Okra6m+
Whole large okra pods stewed or roasted until fully tender, stem…
Vegetables - Olive oil6m+
Half to one teaspoon of olive oil stirred thoroughly into a…
Fats & other - Onion6m+
Onion cooked low and slow until translucent and completely…
Vegetables - Orange6m+
Orange supremes — segments cut free of every bit of membrane and…
Choking careFruits - Oregano6m+
A small pinch of dried oregano crumbled finely between your…
Herbs & spices - Paneer6m+
Paneer simmered in unsalted water or a mild sauce until it…
Allergen: milkChoking careDairy - Papaya6m+
A ripe papaya wedge about the length and width of two adult…
Great first foodFruits - Paprika6m+
A small pinch of sweet — not hot — paprika stirred evenly…
Herbs & spices - Parsnip6m+
A whole peeled parsnip steamed or simmered until it smashes…
Choking careGreat first foodVegetables - Pasta6m+
Whole large pasta shapes such as rigatoni or fusilli, boiled in…
Allergen: wheatGrains - Peach6m+
A ripe peach wedge about the length and width of two adult…
Fruits - Peanut butter6m+
One teaspoon of smooth, salt-free peanut butter thinned with 2–3…
Allergen: peanutHigh choking riskProteins - Pear6m+
A wedge of very ripe pear about the length and width of two…
Choking careGreat first foodFruits - Peas6m+
Peas steamed until soft and bright green, then mashed into a…
Choking careVegetables - Pecan (ground)6m+
Roughly half a teaspoon of pecans ground down to a soft…
Allergen: tree-nutHigh choking riskProteins - Persimmon6m+
A fully ripe Fuyu persimmon peeled and cut into thin wide slices…
Fruits - Pineapple6m+
A thin wedge of very ripe pineapple about two adult fingers…
Choking careFruits - Pinto beans6m+
Soft-cooked pinto beans mashed into a thick, creamy…
Iron-richChoking careLegumes - Pistachio (ground)6m+
About half a teaspoon of shelled, unsalted pistachios ground to…
Allergen: tree-nutHigh choking riskProteins - Pita6m+
Pita split into single layers, lightly toasted until springy…
Allergen: wheatChoking careGrains - Plum6m+
A ripe plum half with the pit twisted out and the cavity…
Choking careFruits - Polenta6m+
Cornmeal simmered in unsalted water or milk to a smooth, thick…
Grains - Pomegranate arils9m+
Every aril pressed completely flat with the back of a fork or…
High choking riskFruits - Pork6m+
A strip of slow-braised pork shoulder about the length and width…
Iron-richChoking careProteins - Pork liver6m+
About one teaspoon of fully cooked pork liver, blended with its…
Iron-richProteins - Potato6m+
Peeled potato boiled or steamed until it smashes with zero…
Vegetables - Prunes6m+
One to two pitted prunes simmered in water for five to ten…
Choking careFruits - Pumpkin6m+
Roasted pumpkin served as a thick, smooth mash on a preloaded…
Great first foodVegetables - Pumpkin seed butter6m+
One teaspoon of smooth, unsalted pumpkin seed butter whisked…
Iron-richHigh choking riskProteins - Quinoa6m+
Rinsed quinoa simmered with extra water until the grains burst…
Iron-richGrains - Radish9m+
Radishes steamed or roasted until they smash easily between two…
High choking riskVegetables - Raspberry6m+
Whole, deeply ripe raspberries pressed lightly flat between your…
Great first foodFruits - Rice6m+
Soft-cooked rice stirred into a thick familiar puree until…
Grains - Rice noodles6m+
Wide, flat rice noodles cooked until completely soft, tossed…
Grains - Ricotta6m+
Whole-milk ricotta served as a thick, smooth dollop on a…
Allergen: milkGreat first foodDairy - Salmon6m+
A skinless piece of salmon fillet the size of two adult fingers…
Iron-richAllergen: fishGreat first foodProteins - Sardines6m+
One water-packed, no-salt-added sardine split open, backbone…
Iron-richAllergen: fishChoking careProteins - Scallops6m+
Gently cooked scallop minced to rice-grain-size pieces…
Allergen: shellfishChoking careProteins - Shrimp6m+
Peeled, deveined, fully cooked shrimp minced to rice-grain-size…
Allergen: shellfishChoking careProteins - Snap peas9m+
Snap peas steamed until a pod folds limply over your finger…
High choking riskVegetables - Soba noodles6m+
Soba boiled a couple of minutes past the package time, rinsed…
Allergen: wheatGrains - Sole6m+
A thin, skinless sole fillet piece about the size of two adult…
Allergen: fishGreat first foodProteins - Spelt6m+
A soft spelt-flour pancake cut into strips about the width of…
Allergen: wheatGrains - Spinach6m+
Spinach wilted in a hot pan, squeezed firmly dry, and chopped…
Iron-richChoking careVegetables - Split peas6m+
Split peas simmered until they collapse into a thick, dal-like…
Iron-richGreat first foodLegumes - Strawberry6m+
A large, deeply ripe strawberry with the leafy hull removed…
Choking careFruits - Sunflower seed butter6m+
One teaspoon of smooth, unsalted sunflower seed butter whisked…
High choking riskProteins - Sweet potato6m+
Sweet potato roasted or steamed until the flesh is totally soft…
Great first foodVegetables - Swiss chard6m+
Chard leaves stripped from their ribs, braised until silky…
Choking careVegetables - Tahini6m+
One teaspoon of well-stirred smooth tahini whisked with 2–3…
Allergen: sesameHigh choking riskProteins - Teff6m+
Teff whisked into cold water and simmered into a smooth…
Iron-richGrains - Tempeh6m+
Tempeh steamed or simmered for 15–20 minutes until a fork slides…
Iron-richAllergen: soyChoking careLegumes - Tilapia6m+
A skinless piece of tilapia fillet about the size of two adult…
Allergen: fishProteins - Tofu6m+
A baton of firm tofu about the length and width of two adult…
Iron-richAllergen: soyGreat first foodProteins - Tomato6m+
A wedge of a large, fully ripe tomato about the size of two…
High choking riskVegetables - Trout6m+
A skinless piece of cooked trout fillet about the size of two…
Iron-richAllergen: fishProteins - Turkey6m+
A strip of braised turkey thigh about the length and width of…
Iron-richChoking careProteins - Turmeric6m+
A small pinch of ground turmeric stirred through a smooth lentil…
Herbs & spices - Turnip6m+
Peeled turnip cut into wedges about two adult fingers long…
Choking careVegetables - Venison6m+
A slow-cooked venison strip about the length and width of two…
Iron-richChoking careProteins - Walnut6m+
About half a teaspoon of walnuts ground to a fine, flour-like…
Allergen: tree-nutHigh choking riskProteins - Watermelon6m+
A thin slab of seedless watermelon about the length and width of…
Fruits - White beans6m+
Fully soft cannellini or navy beans mashed with a fork into a…
Iron-richChoking careGreat first foodLegumes - Yogurt6m+
Plain, unsweetened whole-milk yogurt served thick and spoonable…
Allergen: milkGreat first foodDairy - Zucchini6m+
Zucchini quartered lengthwise into strips about the length and…
Vegetables