Spinach for Babies – Benefits and Recipes

Spinach is one of those food options that literally has the best nutrients, and it is so good because it has a little of everything. This leafy green vegetable is packed with vitamins and essential minerals which are vital for maintaining a healthy body. Spinach is also rich in antioxidants, which help fight free radicals and reduce inflammation. Including spinach in your diet can contribute to overall well-being. Spinach for babies is also highly recommended, as it provides them with the necessary nutrients for growth and development. This balances the nutrients in the body, ensuring that all bodily functions operate smoothly and efficiently.

Can Babies Eat Spinach?

Babies can eat spinach starting around six months old. Spinach is nutrient-rich, offering vitamins A, C, K, iron, calcium, and antioxidants, which are beneficial for growth and development. However, due to nitrates, it should be given in moderation, and cooking methods like steaming can reduce nitrate levels.

When Can You Give Spinach to Infants?

This is a common question that most mothers have when they introduce their little ones to a new diet. In the case of spinach, you can actually give it to your little one after six months of age. Start with a small volume and gradually increase.

Nutritional Value of Spinach

Some of the vital nutrients that can be found in spinach are seen below. This is the list of nutrients that can be found in 100g of spinach.

Source: Healthline

So, if you were wondering “Is spinach good for babies?”, now you know the answer!

Health Benefits of Spinach for Baby

Some of the health benefits include:

1. Keeps the Body Hydrated

Spinach has a high amount of water in it which keeps the baby hydrated.

2. Protects the Liver

Spinach is a smart option to help the liver from different infections.

3. Can Kill Worms

Spinach is a real superfood as it helps the body fight parasitic worms that actually attack the baby and make her weak.

4. Helps with Gastric Problems

Babies struggle with gastric problems because their bodies don’t have a fully matured system. This can even cause uneasiness in the child. Eating spinach is a great way to help with gastric issues in your little one.

5. Good for Bones

The calcium and vitamins that are present in spinach is a great source of strength for the bones.

6. Good for Muscles

Spinach has a good amount of proteins in it which helps in building the muscles in the body.

7. Keeps Immunity High

Spinach has Vitamin K and all other nutrients that really builds the body with a high tolerance to many sicknesses and parasites. It is a great source of immunity and keeps children safe from many health issues.

8. Natural laxative

Spinach has a high amount of dietary fibre which helps the baby’s digestive system in many ways. The different elements that are found in spinach even help the baby to get a smooth bowel movement and also fights constipation. Spinach is a great way to help your child if she is struggling with uneasiness that comes with indigestion.

Tips for Selecting and Storing Spinach

The one drawback that comes with spinach is that most spinach that is bought in the market is infected with chemicals like pesticides.

This is quite disappointing especially when you are considering buying it for your baby. Here are some tips to buy and storing of spinach:

• Make sure to buy spinach that has tender and crisp leaves. These are the fresh ones.
• Always check the stem when you buy spinach. When the stem is thin and flexible, you know it is fresh.
• When picking spinach, try to avoid the yellow and brown leaves.
• While storing spinach, you can choose to keep it in the vegetable crisper of your refrigerator.
• Try not to freeze the spinach when you store but make sure it is kept in the refrigerator.
• Make sure that there is no space for water to seep into spinach that is stored for
• Don’t wash the spinach before you store it or refrigerate it. Rather wash it before you cook it.
• Storing it in a ziplock or plastic cover is the safest.
• Buy organic spinach or locally grown spinach. This might just be the safest option

How to Cook Spinach for Babies?

Spinach can be cooked the way your baby likes it. Just make sure that she is able to chew it well, and the leaves don’t cause choking.

How to Prepare Spinach for Baby-led Weaning?

To prepare spinach for BLW, follow these steps:

1. Cooked and Chopped (6+ months)

For younger babies (6+ months), cook spinach until it is soft, then chop it into small pieces. Mix it into foods like rice, oatmeal, or yogurt, or drizzle with olive oil and citrus juice for flavor. Cooking makes it tastier and less messy.

2. Chopped or Torn into Small Pieces, Raw (18+ months)

For older babies (18+ months) who are experienced with chewing, serve raw spinach torn into small pieces (about ½-inch). Adding a little dressing can enhance the flavor.

Healthy and Delicious Spinach Recipes for Babies

Introducing spinach into your baby’s diet is a nutritious choice packed with essential vitamins and minerals (1). Here is a collection of healthy and delicious spinach recipes tailored specifically for babies, ensuring both their palate and their health are well taken care of:

1. Spinach Puree   

Spinach puree baby is a great recipe and can be customized the way you like it.

Ingredients

• Spinach

How to Cook

1. Cut spinach and wash it under running water.
2. Wash spinach.
3. Steam spinach for about five minutes.
4. Drain the water.
5. Allow the spinach to cool for three minutes to stop the cooking process.
6. Take the spinach and puree it in a blender.
7. Add a little water based on the consistency you want.
8. You can even mix the puree with carrots, sweet potatoes or chicken.

2. Sweet Potato, Spinach and Tomato Curry

Get a tasty tang along with spinach and eat with rice.

Source: Pinterest

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Ingredients

• Onion – 1 small
• Ground coriander – 1 pinch
• Ground cumin – 1 pinch
• Ground turmeric – 1 pinch
• Crushed garlic clove – 1
• Gresh peeled and finely grated ginger – 1 tsp
• Olive oil – 2 tbsp
• Peeled and diced sweet potato – 1 cup
• Ripe quartered tomatoes – 2
• Chopped spinach leaves – around 1 1/2 cups
• Water – 1/2 cup

How to Cook

1. Start by sautéing the onion in some oil. Wait till it’s tender.
2. Next, add the spices, ginger.
3. Let it cook for 5 minutes.
4. Keep stirring it.
5. Cook gently for 5 mins.
6. Stirring often.
7. Add the sweet potatoes and tomatoes.
8. Pour the water.
9. Bring the mix to boil and then put the flame on simmer.
10. Wait for a mushy consistency.
11. Add the chopped spinach, and stir it.
12. Take it out of the flame and allow the heat to come down.

3. Spinach Apple Puree

This spinach puree for baby combination tastes great and is great for digestion.

Ingredients

• Peeled, cored and chopped apples – 6
• Fresh spinach – 2 cups
• Water – 1/2 cup
• Cinnamon – 1/2 tsp
• Ginger powder – 1/8 tsp
• Cloves – 1/8 tsp

How to Cook

1. Add the apples, water, cinnamon, ginger, and cloves in a saucepan over medium.
2. Allow it to cook for 15 minutes. During this time, keep it covered.
3. Stir occasionally.
4. Now add spinach to the apples.
5. Cook for two more minutes. Let cool slightly.
6. Add all the ingredients into a mixie and puree for a minute.
7. Serve the puree.

4. Baby’s Souffle of Spinach

This soft Italian dish will have your baby yearning for more!

Ingredients

• Fresh or frozen spinach – 10 -16 oz
• Ricotta or cottage cheese – 1/3 cup
• 2 eggs or 4 yolks
• Garlic – 1 pinch
• Basil – 1 pinch

How to Cook

1. Mix all ingredients and spoon them into an oiled baking dish.
2. Bake the mix at 375 F for 15 minutes till you see it golden.
3. Check whether the insides are done before taking it out and serving.

5. Oats, Avocado, Spinach 

This combination capitalises on the buttery texture of avocados which are loaded with healthy fats.

Ingredients

• Dried old-fashioned oats –  1/4 cup
• Avocado – 1/4
• Spinach – 1/4 cup
• Water, breast milk or stock – 1/2 cup

How to Cook

1. First, take oats and water in a saucepan and heat it on low flame for 10 minutes.
2. Keep stirring it.
3. Add spinach to the mix and continue to cook for a couple of minutes.
4. Mix all the ingredients in a blender till puree.

6. Spinach Banana Pancakes

These fluffy pancakes are a delightful way to introduce spinach into your baby’s diet while incorporating the natural sweetness of bananas.

Ingredients

• 1 ripe banana
• 1 cup fresh spinach leaves
• 1 egg
• 2 tablespoons whole wheat flour or oat flour (for older babies)
• 1/4 teaspoon baking powder

How to Cook

1. In a blender, combine banana, spinach, egg, flour, and baking powder.
2. Blend until smooth.
3. Heat a non-stick pan over medium heat and lightly grease with oil or butter.
4. Pour small amounts of the batter onto the pan to form pancakes.
5. Cook for 2-3 minutes on each side or until golden brown.
6. Serve these nutritious spinach banana pancakes to your baby for a tasty and wholesome breakfast or snack.

7. Spinach and Lentil Soup

This hearty soup is packed with protein from lentils and vitamins from spinach, making it a nourishing meal for your little one.

Ingredients

• 1/2 cup dried red lentils
• 2 cups fresh spinach leaves, chopped
• 1 small carrot, diced
• 1 small potato, diced
• 4 cups vegetable or chicken broth
• 1/4 teaspoon ground cumin
• 1/4 teaspoon ground coriander
• Salt and pepper to taste

How to Cook

1. Rinse the lentils under cold water.
2. In a pot, combine lentils, spinach, carrot, potato, broth, cumin, and coriander.
3. Bring to a boil, then reduce heat and simmer for 20-25 minutes or until lentils and vegetables are tender.
4. Allow the soup to cool slightly, then puree using an immersion blender or transfer to a regular blender.
5. Season with salt and pepper to taste.
6. Serve this nutritious spinach and lentil soup to your baby as a comforting and wholesome meal option.

8. Spinach and Cheese Muffins

These savory muffins are loaded with spinach and cheese, making them a perfect finger food for your little one.

Ingredients

• 1 cup fresh spinach leaves, chopped
• 1/2 cup grated cheese (cheddar or mozzarella)
• 1 cup whole wheat flour
• 1 teaspoon baking powder
• 1/4 teaspoon baking soda
• 1/2 cup milk (or breast milk)
• 1 egg
• 2 tablespoons olive oil

How to Cook

1. Preheat oven to 350°F (175°C) and grease a muffin tin or line with paper liners.
2. In a large bowl, combine chopped spinach and grated cheese.
3. In another bowl, whisk together flour, baking powder, and baking soda.
4. In a separate bowl, beat egg, then stir in milk and olive oil.
5. Gradually add the wet ingredients to the dry ingredients, stirring until just combined.
6. Fold in the spinach and cheese mixture until evenly distributed.
7. Spoon the batter into the muffin tin, filling each cup about two-thirds full.
8. Bake for 20-25 minutes or until muffins are golden brown and a toothpick inserted into the center comes out clean.
9. Allow muffins to cool before serving to your baby as a nutritious and delicious snack.

Different Spinach Baby Food Combinations

Here are some yummy combinations that your baby is sure to love.

1. Lasagna + Spinach

Chopped spinach along with vegetable lasagna is a healthy and tasty combination.

2. Parmesan + Spinach

You can mix spinach with little olive oil, garlic after which you can serve it with grated parmesan.

3. Spinach + Soup

You can add a little bit of spinach that is chopped to vegetable soup. Spinach soup for baby is extremely healthy.

4. Spinach + Cream Cheese

Chopped spinach can be cooked and serves with cream cheese as a dip.

Precautions to Be Taken While Giving Spinach to Babies

1. Able to chew

The first thing you must be sure of is that your little one must be able to chew the dish well.

2. Pick fresh leaves

It is important to pick fresh ones for your baby as it has all the nutrients.

3. Wash it well 

It is good to wash spinach really well before cooking as spinach is prone to a lot of chemicals.

4. Right quantity

There is no hard and fast number. You will need to experiment and see how much they can eat. Start with one teaspoon but avoid going more than one cup.

Can Infants Be Allergic to Spinach?

Some babies have an allergic reaction to spinach. It is extremely important to watch out for these signs and make sure to avoid giving spinach baby food to your little one at any cost.

Symptoms of Spinach Allergies

• Small rashes in cluster form can appear. They are quite itchy as well.
• The baby will experience pain in the abdomen, and also experience diarrhoea.
• Swelling is seen around nose, eyelids, and eyes.
• Baby struggles with breathing and has shortness of breath.

FAQs

1. Is it safe to feed raw spinach to my baby?

While raw spinach is nutritious, it can be difficult for babies to digest and may pose a choking hazard, especially in its raw form. Cooking spinach until it’s soft and tender makes it easier for babies to chew and digest. Therefore, it’s generally recommended to cook spinach before feeding it to babies to ensure their safety and optimal nutrient absorption.

2. Can I introduce spinach to my baby if they have a history of gastrointestinal issues like acid reflux or constipation?

Spinach is high in fiber, which can sometimes exacerbate gastrointestinal issues like acid reflux or constipation in sensitive individuals. If your baby has a history of such issues, it’s advisable to introduce spinach gradually and monitor their response. Steamed or pureed spinach may be better tolerated than raw leaves.

3. Can I use spinach as a replacement for iron supplements in my baby’s diet?

While spinach contains iron, it’s in the non-heme form, which is less readily absorbed by the body compared to heme iron found in animal products. While spinach can contribute to overall iron intake, it’s not typically recommended as a sole replacement for iron supplements, especially for babies at risk of iron deficiency. Consultation with a pediatrician or registered dietitian can help devise an appropriate iron-rich diet plan for your baby.

This was all about spinach for infants. Well, you might find it a little challenging to feed your child spinach, because a lot of children do not enjoy the taste of spinach. One trick to that is to make them watch the cartoon “Popeye the Sailor Man”, and you know they might just pop it in their mouth for the love of Popeye!

References/Resources:

1. Spinach, raw; Food Data Central; U.S. Department of Agriculture; https://fdc.nal.usda.gov/fdc-app.html#/food-details/1103136/nutrients

2. Vitamin K; Harvard T.H. Chan; https://nutritionsource.hsph.harvard.edu/vitamin-k/

3. Bednar. C, Kies. C, Carlson. M; Nitrate-nitrite levels in commercially processed and home processed beets and spinach (Plant Foods for Human Nutrition); National Library of Medicine; https://pubmed.ncbi.nlm.nih.gov/1924190/; July 1991

4. Spinach; Center for Nutrition, Diet and Health; University of the District of Columbia; https://files.udc.edu/docs/causes/online/Spinach%2014.pdf

5. Homemade Baby Food: The Danger of Nitrates; Nationwide Children’s Hospital; https://www.nationwidechildrens.org/family-resources-education/700childrens/2014/06/homemade-baby-food-the-danger-of-nitrates

6. 7 Reasons You Should Eat More Spinach; Cleveland Clinic; https://health.clevelandclinic.org/benefits-of-spinach

Also Read: 

Carrot for Babies
Cucumber for Infant
Benefits of Wheat for Babies

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