By Lisa Barnes
Ounce for ounce, avocados contain more folate than other fruits. Avocados are also the highest fruit source of potassium, which helps balance the body’s electrolytes, and aids muscle activity, nerve function, and energy metabolism, which helps babies and children grow. Avocados, like bananas, require little effort for a first food, as there is no cooking or processing equipment needed.
Egg-Free, Gluten-Free, Sugar-Free, Vegan, Wheat-Free
Makes about 3/4 cup
1 large ripe avocado
Cut avocado lengthwise and remove pit. Scrape avocado flesh from skin with a spoon into a small glass bowl. Mash avocado flesh with a fork (about 1 cup mashed). You may want to add 1 to 2 tablespoons water, breastmilk, or formula to thin.
The next time you’re making guacamole, save a few slices of avocado for baby. For those who can handle it, cut avocado spears make a good (but slippery) finger food.
For adults, mashed avocado can be mixed with cottage cheese or cream cheese for a nutritious dip for vegetables or high-protein sandwich spread.
Lisa Barnes is the author of the The Petit Appetit Cookbook: Easy, Organic Recipes to Nurture Your Baby and Toddler, iParenting Media Award winning book and Williams-Sonoma’s Cooking for Baby Cookbook. Visit her at www.petitappetit.com