Annabel Karmel’s 6 healthy cooking tips for weaning babies and young toddlers

BBC Panorama’s latest documentary, The Truth About Baby Food Pouches, has sparked a nationwide conversation on baby and toddler nutrition.

The Leeds University study which featured in the documentary revealed concerning findings about many baby and toddler foods from leading brands. The research, which analysed 632 products, discovered that 41% of main meals contained excessive sugar, while 21% of the ready-to-eat fruit products, cereals and meals were too watery and lacked proper nutrition.

It also discovered that many early weaning foods were being sold as being suitable for babies aged four months, which goes against NHS and World Health Organisation guidance.

In light of these revelations, a coalition of 40 leading health and child organisations has written to the Secretary of State for Health and Social Care, urging stronger regulation of the commercial baby food industry.

With so many options available, choosing the right meals for your little ones can feel overwhelming. To help, we reached out to baby and children’s cookery author Annabel Karmel MBE, who has shared her top tips for creating easy, healthy meals that are both nourishing and delicious.

1. Introduce bitter tastes early on

“Babies are born with a sweet tooth as they are exposed to breast or formula milk first, which contains naturally sweet tasting lactose,” explains Karmel. “Still offer those sweet root veg such as carrot and butternut squash and fruit as first foods, but you will also need to ensure you are offering the bitter tasting vegetables during those early days too.

“The likes of broccoli, spinach and cauliflower are a world apart from what they are familiar with, so it will take a little perseverance to get them accepting these flavours.”

Sometimes, it’s simply a matter of cooking or presenting vegetables differently.

“My daughter Scarlett hated cauliflower but roasting it was a completely different ball game,” shares the author. “Roasting it makes the edges of the cauliflower caramelise, taking on a nutty, buttery flavour.”

2. Don’t delay introducing critical nutrients

“If you are starting to wean at six months, offer fruit and veg for the first couple of weeks and then start introducing foods containing critical nutrients, like protein, iron and omega 3 essential fatty acids fairly quickly,” advises Karmel.

She recommends offering iron-rich foods to your baby twice a day, or if your baby is vegetarian then at every mealtime (around three times a day).

“Vitamin C helps with iron absorption, so try to pair iron containing foods with a vitamin C-rich food such as strawberries, mango, orange segments, red peppers, tomatoes, broccoli or leafy greens,” recommends Karmel. “And when it comes to brain development, those omega 3 essential fatty acids are super important so oily fish like salmon should be offered twice a week.”

3. Introduce finger foods

“Soft finger foods can be offered from six months and are great for encouraging their independence, introducing texture and practicing that hand to eye coordination,” says Karmel. “Frittata muffins, tots, croquettes and fritters are always a hit with babies and toddlers and it’s so quick, easy and cost-effective to make your own.”

4. Swap sugary breakfast cereals for oats

“Choose porridge, make overnight oats, or simply toast with finely chopped nuts and seeds then serve with Greek yoghurt and berries,” recommends Karmel. “Oats are also a great base for healthy pancakes – all you need is mashed banana, egg and oats.”

5. Make your own ice lollies packed with goodies

“Homemade ice lollies will be lower in sugar, and you can supercharge them with veggies too,” says Karmel. “It’s also a great way to make the most of fruit or veg that need using up. One of my favourite combinations is beetroot and berry or why not try carrot, kiwi, mango and banana?”

6. Offer healthy snacks

“Snacking has very much become part of our children’s daily food routine and increasingly, snacking is depicted negatively due to the dangerously high levels of obesity among children,” recognises Karmel. “Sensible snacking can provide an important source of nutrients or offer a much-needed energy boost, particularly when they are learning so many new skills.

“Healthy snacking is all about balance and variety. Encourage your little ones to explore new flavours and textures while keeping their tummies happy and nourished.

“Think fruit and yoghurt, banana slices with peanut butter, savoury muffins, avocado on toast, pitta, hummus and veg sticks for example.”

Here is how to make Annabel Karmel’s frittata muffins at home…

ANNABEL KARMEL’S FRITTATA MUFFINS RECIPE

Makes 12 muffins
Suitable from 6 months

Ingredients:
100g new potatoes
5 large eggs
75g Cheddar cheese, grated
4 spring onions, chopped
50g frozen peas
6 cherry tomatoes, chopped

Method:

1. Preheat the oven to 180C Fan. Grace a 12-hole muffin tin with a little oil or line with silicone muffin cases.

2. Cook the new potatoes in boiling water for 12 to 15 minutes. Drain, cool and cut into one centimetre dice.

3. Beat the eggs in a large bowl. Stir in the diced potatoes, cheese, spring onions, peas and tomatoes. Pour the mixture into the muffin tin moulds. Bake for 20 to 25 minutes until well risen and golden. Leave to cool in the tin, then release from the tin or cases and cool on a wire rack.

Annabel’s award-winning recipe app is home to over 1,000 simple and delicious ideas for the whole family, plus new recipes every week.