Sardine and Quinoa Nuggets

Potato is always cooked, never raw. Boil, steam, bake, or roast until very soft, then mash to a smooth purée or offer a finger-length soft-cooked wedge. A little breast milk, formula, or water loosens a stiff mash. Skip salt.

Sardines are a low-mercury fish, so they suit regular feeding. Cook them through (or use canned in water), then check carefully by hand for any bones. The soft, tiny bones in canned sardines can be mashed right in. Flake the flesh finely and mash it smooth, on its own or stirred into a vegetable purée. Fish is a common allergen, so offer it on its own the first few times and watch for a reaction.

Cook quinoa until soft and let it cool to warm. Serve it as a thick mash, or stir cooked quinoa into a vegetable or fruit purée so it holds together on a spoon. It mixes well with iron-rich foods.

Hard-cook the egg until both white and yolk are solid, then mash it smooth, or offer a well-set scramble or a soft omelet. A small amount, about a third of an egg, is plenty for a first taste.

Cook chickpeas until fully soft, then mash or flatten them well. A smooth no-salt hummus-style mash works nicely, or stir the mash into other purées. Never offer a whole, intact chickpea at this stage.

Stir a small drizzle of olive oil into a smooth purée or soft mash to add calories and richness. Use it as a cooking fat for vegetables or grains, or fold a little into the finished food just before serving.