4 Easy Hass Avocado Recipes for Babies and Toddlers
Thank you to the Hass Avocado Board for sponsoring this post.
The avocado is having a moment. Actually, it feels like more than just a moment, since the Hass avocado has been a feature of cafe menus and Instagram feeds for a number of years now. It appears as though the waning “fat free” craze of decades past has made room for this versatile food, loaded as it is with healthy fats and other nutrients.
Up until a few years ago, I mostly served avocados sliced over tacos or mashed into guacamole. These days, though, they’ve found their way into so much more of my cooking, from creamy fruit smoothies to myriad iterations of avocado toast. And while all three of my girls are fans, I wish I’d used avocados more extensively when the kids were small, since they’re such a healthy choice for little ones (as well as their breastfeeding mamas).
Avocados are actually a perfect “first food” for babies. A nutrient-dense fruit, the Hass avocado is rich in folate, potassium, fiber, and monounsaturated fatty acids, all important for a baby’s development. They are a practical option too, considering how easy it is to blend one into a puree, no cooking required. For toddlers, avocados make good sense as well, in part because they are an ideal first “finger food” when cut up into bite-size cubes. Since many kids take slowly to strong tastes, the mild flavor and creamy texture of avocados make them suitable for young eaters of every age.
Below you’ll find 4 Easy Hass Avocado Recipes for Babies and Toddlers, starting with a “first foods” puree and progressing to little meals that toddlers (and parents) can enjoy. If you have favorite ways to prep avocados for your kids, I’d love to hear, so please share in the comments section below. You can also find more recipes for homemade baby food and kid-friendly meals by heading on over here. And for tips on how to cut a Hass avocado, you’ll find that here
“First Foods” Avocado Mango Puree
A creamy baby puree with healthy fats from the avocado and a bit of sweetness from the mango. If not serving right away, lay a piece of plastic wrap over the surface to prevent browning.
½ medium ripe Hass avocado
½ cup cubed mango, fresh or frozen and defrosted
Put the flesh of the avocado and mango into the bowl of a mini food processor and process until smooth. If you need a little more liquid, add breast milk or formula by the teaspoon until it reaches the desired consistency. Transfer to a small bowl.
Guacamole pared down to the most basic ingredients. If you are sharing this with your little one, feel free to add a pinch or two of salt to bump up the flavor.
1 medium ripe Hass avocado
Dash ground cumin
1 1/2 teaspoons lime juice
Cut the avocado in halve lengthwise and discard the pit. Use a large spoon to scoop the flesh from the peel and put it in a medium bowl. Add the cumin and lime juice and use a fork to smash the ingredients together until fairly smooth.
Feed it to little ones with a spoon. For toddlers and older kids, enjoy it as a healthy dip with veggies or crackers.
Mommy and Me Avocado Salad
A simple salad that is just as tasty for grown ups as it is for kids. Toddlers can work on their fine motor skills learning to pick up all the fixings with their fingers. Older kids and parents can enjoy it as a salad, spooned onto tortillas, or scooped up with tortilla chips.
1 medium ripe Hass avocado
2/3 cup cooked black beans
10 cherry tomatoes, quartered or halved
2 scallions, white and light green parts only, very thinly sliced
1/4 teaspoon kosher salt
1 1/2 teaspoons white wine vinegar
2 teaspoons extra-virgin olive oil
In a medium bowl, stir together the black beans, tomatoes, scallions, salt, vinegar, and olive oil.
Cut the avocado in half lengthwise. Discard the pit. Scoop the flesh from the peel using a large spoon and cut into cubes. Add to the bowl and stir gently to combine.
“Little Bites” Avocado Toast
An avocado toast that is custom made for toddlers. While you’re at it, prepare an extra slice for yourself, embellishing it with favorite seasonings and slicing it in half instead of into bite-size pieces.
1 slice whole grain bread
⅓ medium ripe Hass avocado
Toast the bread. Lay the flesh of the avocado on the toast and use the tines of a fork to smash it onto the bread. Squeeze a few drops of lemon juice onto the avocado, followed by a little pinch of salt. Cut into toddler-sized bites.