From 7 monthsLunch and dinnerUnder review by our nutritionist
Ground beef with beans and spinach
Three iron-rich foods on the same plate: beef, beans and spinach. At 7 and 8 months the texture gets thicker, with soft little pieces that teach the baby to chew.
- Difficulty
- 3 out of 5
- Ingredients
- 3 out of 5
- Time
- 2 out of 5, 25 min25 min
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Makes 2 servings Freezer-friendly
Ingredients
- 2 heaping tbsp lean ground beef (about 2 oz / 60 g)
- 3 tbsp cooked black beans with no salt, with a little of their broth
- 1 cup fresh spinach leaves
- ¼ onion, finely chopped, and ½ garlic clove, crushed
- a drizzle of olive oil
How to make
- 1Sauté the onion and garlic in the olive oil, add the beef and stir until it is no longer red, breaking up the lumps.
- 2Cover with ½ cup of water, no salt, put the lid on and cook for 12 minutes over low heat.
- 3Wash the spinach well, chop it finely and add it to the beef for the last 3 minutes.
- 4Mash the beans with a fork, leaving some little pieces. Serve the beef and spinach next to the beans.
Tips
- Texture (7 to 8 months): coarsely mashed, with soft little pieces. No blender.
- Family beans: set aside the baby's portion before adding salt and seasoning to the pot. Canned beans work too if they say "no salt added"; rinse them well.
- Fruit alongside: a fruit like orange or papaya at the same meal helps the body use the iron.
- Storage: 2 days in the fridge or 30 days in the freezer, in portions.
Why it's good for baby
- Beef: is a source of easily absorbed iron, which prevents anemia and matters for development and learning, plus zinc and vitamin B12, essential for the nervous system. Careful: always well cooked, never rare.
- Beans: have protein, fiber, zinc and iron. Iron prevents anemia, which harms development and learning, and fruit at the same meal helps the body absorb it. Careful: soak them and discard the soaking water before cooking: it reduces gas.
- Spinach: is a source of vitamin A, which supports the immune system and vision; with a vitamin C–rich fruit, its iron is better absorbed. Careful: once cooked, keep it in the fridge, never out at room temperature for hours.
Sources: TACO food table (Unicamp) · NIH Office of Dietary Supplements · Brazilian Ministry of Health · Dietary Guidelines for Americans · Brazilian Society of Pediatrics · NHS (UK) · EFSA (EU). Always talk to your baby's pediatrician or nutritionist.