Safe from 6 months. Avocado is rich in monounsaturated fats critical for brain development, plus potassium, folate, vitamin E, and vitamin K. The fat content also helps absorb fat-soluble vitamins from other foods eaten alongside it.
Ripe avocado has a rich, buttery flavor with subtle grassiness and almost no bitterness. The texture shifts from slightly firm and waxy when underripe to deeply creamy and smooth when perfectly ripe. It pairs naturally with lemon, lime, cilantro, tomato, and eggs.
Halve, remove pit, scoop the flesh. Mash with a fork until smooth, no cooking needed. Mix with a splash of breast milk or formula to thin. One of the safest and most nutritious first foods.
Soft cubes about 1/4 inch. Ripe avocado needs no cooking and holds its shape well for pincer grip. Roll pieces in hemp seeds or baby oatmeal for extra grip if too slippery.
Sliced, cubed, or spread on toast. Mix into scrambled eggs. Use as a dip for steamed veggies.
Ingredients
Steps
Prepare just before serving. If making ahead, press plastic wrap directly onto the surface to slow browning.
Garden notes
One of the top recommended first foods, high in healthy fats for brain development. Only use fully ripe avocados (they give to gentle pressure). Unripe avocados are too firm and bitter. Tree crops take 3-5 years to bear fruit from seed; buy a grafted transplant for earliest harvest.
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