+ Well Nourished | Babies First Foods - Part two, Grains and Fruit

Well Nourished Baby – First Foods Part Two (Grains and Fruit)

Babies first foods…I’ve covered the very best foods to start off with in my last post.  To catch up click here.  Now come fruit and grain.

Just to reiterate, all fruit needs to be in season (freshest) and always local (or, at least, Australian).  Please don’t compromise your babies health and nutrition with anything less.

Depending upon the season when your baby is due to start solids, you can gently stew or steam peeled fruits such as apple, pear or stone fruits to be pureed.

Raw fruits that are good to puree or mash include berries, papaya, rockmelon and mango, which are high in enzymes making it easier for baby to digest them.  Banana is one of the few carbohydrates that contains the enzyme analyse, which assists digestion.

As most dried fruits are almost pure sugar and either preserved with sulphites or vegetable oil (both toxic and dangerous), I don’t recommend them for baby.  As convenient as they are, I don’t believe they should form part of a young babies diet at all.

Adding a little avocado or coconut milk to the mix helps the fat soluble vitamins to be assimilated by the body.  Yogurt or Kefir can be mixed with fruit a little later.  Don’t forget to consider a pinch of cinnamon for deliciousness and to help the body to cope with the sugars in fruit.

Also a word of warning.  Please don’t overdo fruit.  Fruit is NOT a meal and will not adequately satisfy a babies hunger or nutritional requirements.  As fruit contains the highly addictive sugar fructose, please limit it to one small serve every couple of days.

Quinoa, brown rice, and hulled millet can be added in now that baby is eating a range of vegetables and other energy dense foods.  To ensure baby is able to digest them and derive all of the goodness from them, all grains (except hulled millet) need to be soaked in water with a little yogurt or whey for at least 6-12 hours before cooking (preferably overnight).  Once cooked, puree with a little fat (ghee, butter or coconut oil)and mix through vegetables (or fruit).  You can also cook grains in bone broth and puree for a delicious, very nourishing meal.

Please avoid wheat for the first 12 months of a babies life.  It places such a burden on a babies digestion (is a cause of allergy) and fills a gap that would be better filled with a more nutrient dense food.  As babies stomach capacity is so small, it is critical to their long-term health and development to make every mouthful count.  Also, any dairy that is not cultured should also be avoided for the first 12 months.

Now for some wholesome recipes for baby….

Avocado, banana and quinoa pudding with blueberry sauce
¼ cup of soaked and cooked quinoa
1 small ripe banana
½ a ripe avocado


  1. Process in a food processor until the desired consistency is reached.
  2. For the blueberry sauce (optional, simply puree a tablespoon of blueberries with a tablespoon of breast milk or coconut milk.  Enjoy the mess!

Baby avocado



Baby pumpkin risotto
¼ cup of brown rice soaked overnight in a little whey or yogurt
1 cup of bone broth
¼ cup of pumpkin peeled and cut into cubes
1 teaspoon of ghee, butter or coconut oil


  1. Place the rice into the broth and simmer for 20 minutes or until the rice is tender.
  2. After about 10 minutes add the pumpkin and continue to cook for the remaining 10 minutes.
  3. Add the fat of choice and puree to the desired consistency adding more broth if required.

Image 11

Any questions, comments and questions welcome.


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  • Tracey

    I started my bubs on baby cereal and it gave her the worst tummy pains, wish I had started her on these delicious meals instead! They really need to consider changing what is recommended, especially for new mums such as myself. I’ve also heard that giving them meat as a first food is good as it gives them lots of iron, what do you think? (obviously pureed!)

  • Nikki

    Thanks for the great posts. It’s wonderful information when starting solids can be somewhat overwhelming! A quick question, when soaking the grains, how much whey or yoghurt do you add to the water?

  • Katie

    Hi there, this is so useful my baby is now 10 months old and we are slowly introducing new foods. We have manly stuck to vegetables, fruit, clean well cooked proteins, bone broth, a little grain but not much. Would now be a good time to introduce a little dairy in the form of yoghurt? If so, what type do you suggest? Oh and I love the look of your The Well Nourished Lunchbox, at what age would these suggestions be suitable? Thank you 🙂 Katie

  • Hi Katie
    I don’t have a problem with a small amount of good quality yoghurt – organic, full-fat and unsweetened only is my preference. My Lunchbox ebook is food suitable from bubs to teens so it would be a great investment for you now. It has lots of great savoury cracker recipes which quite a few mums with babies have emailed their appreciation for. I’d stick with the savoury recipes for now. No use developing a sweet palate in little ones.
    Good luck, t’s such a beautiful age G x

  • Benedicte Galichet

    Hi Georgia, my exclusively breastfed baby is 5.5 months old now and showing signs of food readiness. These posts are so helpful! I wanted to check whether you still suggest holding off on wheat until 12 months. We don’t each much wheat ourselves, but the latest evidence around allergy prevention suggests introducing allergens (wheat, seafood, nuts etc.) from six months. Do you agree with this, or would you still hold off on cooked egg white and wheat until 12 months? Thank you!

  • Hi Benedicte. Yes the guidelines have changed since I wrote this. Without knowing your family / babies health history I can’t offer individual advice. Personally, I began introducing low reactive foods first to my kids, then when they showed no signs of intolerance/allergy, I introduced a wide range of foods including seafood, nuts and whole egg (before 12 months, but we have no family history of allergy and the kids had no issues either). Wheat is tough because it is generally highly processed and just so abundant in our food chain. Like you we eat it, but even now I try to moderate how much. This article I wrote on wheat might help you to decide http://wellnourished.com.au/why-i-avoid-wheat/

    For my kids, I just worked on really building the variety of good quality whole foods – this really supports gut health (which protects against allergies) and ensures the best nutrition for your bub. Hope this helps G x

  • Katherine Cluning

    Hi Georgia, so happy I’ve found your site as I’ve decided I’m going to take my 9 month old back to solids basics in hope It helps the eczema she’s developed since starting solids. So loving the look of the baby pumpkin risotto recipe and just wondered why do you soak the rice in whey? Could you use breastmilk instead? Thank you 😃

    • Hi Katherine. Yes you can definitely soak in breastmilk. It basically helps to breakdown the anti-nutrients in the grain and make it more digestible and the nutrients more available (absorbable). All the best G x

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