Looking for a simple and nutritious baby food recipe? Sweet potato puree is an excellent choice! Packed with beta-carotene, fiber, and essential vitamins, sweet potatoes are not only delicious but also highly beneficial for your little one’s growth. Follow this easy, step-by-step guide to prepare a smooth, flavorful puree that your baby will love.
Why Sweet Potato Puree?
Sweet potatoes are a baby food favorite for good reason. Their naturally sweet flavor and soft texture make them easy for babies to enjoy. When mixed with breast milk or formula, they become light and fluffy, creating a perfect first food.
Beyond their taste, sweet potatoes are a nutritional powerhouse, rich in:
✔️ Vitamins A, B5, B6, C, and E
✔️ Beta-carotene and antioxidants for eye and skin health
✔️ Potassium to support muscle development
✔️ Fiber to promote healthy digestion and keep your baby full longer
✔️ Water content to aid in hydration
Another bonus? Sweet potatoes freeze exceptionally well! By preparing a batch of puree in advance, you can portion out single servings for quick and easy meals. Once defrosted, the puree retains its nutritional value, texture, and flavor.
Step-by-Step Guide to Making Sweet Potato Puree
Step 1: Choose the Right Sweet Potato
Sweet potatoes are available year-round, but they’re at their peak in October. When selecting sweet potatoes:
- Look for small to medium-sized ones with smooth skin and no cracks or soft spots.
- One medium-sized sweet potato yields about 5 ounces of puree. If unsure, use a grocery store scale.
- Store sweet potatoes in a cool, dark place to keep them fresh. Avoid direct sunlight to prevent them from spoiling.
Step 2: Prep the Sweet Potato
- Rinse the sweet potato under cool running water.
- Use a vegetable brush to remove any dirt from the skin.
- Rinse again and peel using a vegetable peeler.
- Cut into ½-inch to 1-inch cubes for faster and even cooking.
💡 Tip: Always peel after washing to prevent bacteria from transferring to the flesh.
Step 3: Cook the Sweet Potato
- Bring a medium pot of water to a boil.
- Reduce to a gentle simmer and add the sweet potato cubes.
- Cook for about 15 minutes, or until the potatoes are tender.
- Drain and rinse with cold water for 3 minutes to preserve nutrients and stop the cooking process.
✔️ Test for doneness: The cubes should be soft but not mushy.
Step 4: Puree the Sweet Potato
- Transfer the cooked sweet potato to a blender or food processor.
- Blend until smooth and creamy.
- Add water, breast milk, or formula to reach the desired consistency.
💡 Freezing Tip: If you plan to freeze the puree, do not mix in breast milk or formula beforehand, as they may not freeze well. Instead, add them just before serving.
Step 5: Enhance the Flavor (Optional)
Sweet potato puree pairs wonderfully with many other nutritious ingredients. Once your baby is ready for new flavors, try mixing it with:
🥄 Fruits: Applesauce, peaches, raisins
🥦 Veggies: Peas, green beans, broccoli, butternut squash
🥩 Proteins: Chicken, beef, lentils, full-fat Greek yogurt
🌾 Grains: Rice, oatmeal
🌿 Spices: A dash of cinnamon
Step 6: Store Leftover Sweet Potato Puree
Refrigerating
- Store in BPA-free plastic or glass containers for up to 3 days.
- When ready to serve, mix in breast milk, formula, or other ingredients as needed.
Freezing
- Scoop the puree into ice cube trays to create single-serving portions.
- Freeze until solid, then transfer cubes to a freezer bag for up to 3 months.
- To thaw, place the cubes in a covered bowl in the fridge overnight or leave at room temperature for a few hours.
💡 Serving Tip: Once thawed, mix in breast milk, formula, or other baby-safe foods for added nutrition and flavor.
Final Thoughts
Sweet potato puree is a simple, nutritious, and versatile first food for your baby. By preparing and freezing batches in advance, you’ll have healthy meals ready in minutes. Plus, as your baby grows, you can adjust textures and mix in new flavors to keep things exciting!
