The Green Iron Monster

Why pay for baby weaning/puree foods when making it yourself is so much easier and cheaper. You also have control over what’s gone into your purees ensuring healthy, nutrient packed meals for your little one.

Being a new mom and dietitian – I am constantly trying out various recipes to get the best nutrition I can into my little girl, without holding back on flavour. See Puree recipe below: A great way to ensure you are getting veggies into your little one even with breakfast. This recipe has the added bonus of being packed with iron!

Iron in babies starting on solid foods

As your baby heads into her seconded 6 months of life you would have hopefully started her on some solids. Once this happens, your baby will start to need more iron (not coming from breast milk).  It is recommended you include naturally rich iron foods into their diet. This is much better for your baby than including iron fortified products. If you are worried tat your baby may have anemia, get a blood test – if your baby’s hemoglobin levels are normal then there is no reason to give an iron supplement. Babies that are at higher risk for aneamia include:

  • Premature infants
  • Born with a birth weight below 3kg
  • Babies born to mothers with uncontrolled diabetes
  • Babies fed cows milk in their first year of life

Great sources of iron include:

  • Breast milk
  • Spinach
  • Broccoli
  • Meat, fish and poultry
  • Lentils and beans

Iron found in plants is called ‘non-haem’ and is not as available (bioavailable) to our bodies as the iron found in animal sources. Eating foods containing vitamin C along with plant foods containing iron can boost the absorption of iron by 2-3 times.

Sources of vitamin C:

  • Most fruit
  • Strawberries
  • Kiwi
  • Rockmelon
  • Oranges

The Green Iron Monster Puree


  •  3- 4 Spinach leaves
  • 1 Pear (Alternative can be any other vitamin C containing fruit e.g.
  • 1-2 tsp. Almond Butter
  • 1 tsp. Chia Seeds


  1. Place all ingredients into your Nutribullet / Baby Bullet / food processor.
  2. Blend.
  3. Pour over and mix into your baby’s cooked steel cut/rolled organic oats or cooked quinoa, milled millet or brown rice (also all good sources of iron).
  4. Optional – add a teaspoon of plain, preservative free yoghurt.
  5. Mixing the puree into your grains – maintains a create texture if you have a more adventurous little eater.


Munchwize Dietitians are based in Claremont, Cape Town, contact us HERE