Help your little one learn to love cauliflower by offering it early on! Here is everything you need to know about safely serving cauliflower to babies, including how to cut it for baby led weaning and the best cooking methods for babies.
Cauliflower is a healthy vegetable that, I'll admit, even took me a while to learn to love. But it is incredibly nutritious and easy to prepare. Once you know how to make it taste delicious, you may find that you and your little one both love it! It may seem a little daunting to prepare for babies, but it actually cooks into a great smashable texture for BLW! Here is what you need to know about serving cauliflower for baby led weaning.
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When Can Babies Have Cauliflower?
As soon as babies are developmentally ready for solids, around 6 months of age, they can eat cauliflower. Since cauliflower is tough when it's raw, it will need to be cooked until tender and served in an age-appropriate shape (as outlined below).
Baby Health Benefits
Cauliflower is a cruciferous vegetable, a family of extremely healthy veggies that could offer cancer-protective benefits! It is full of nutrients, including1:
- Fiber - great for baby's digestion and gut health.
- Vitamin C - increases the absorption of iron and acts as an antioxidant.
- Vitamin K - for healthy blood and bones.
- B6 - supports metabolism and brain functioning.
- Folate - important for the nervous system and for making DNA.
- Choline - for healthy brain development and functioning.
- Antioxidants - especially high in the cancer-preventing compounds glucosinolates and isothiocyanates2, as well as caroteniods.
In addition, exposing little ones to bitter vegetables like cauliflower early on can help your child accept a wider variety of healthy foods3, reducing the likelihood of picky eating later on. So don't shy away from offering these healthy veggies often, even if it's just a single floret!
How To Cut Cauliflower for Baby Led Weaning
Cauliflower must be cooked until soft and served in an appropriate shape for baby led weaning. For the earliest eaters (6-9 months), bigger is better! Once baby gains fine motor skills, you can move to smaller pieces. Here are some safe options for cutting and serving cauliflower by baby's age:
1. Mashed (6+ months)
When cooked properly, cauliflower is very easy to mash. No need to puree until smooth, you can easily mash it with a fork or potato masher. Pre-load onto a soft spoon that you hand to baby or set on the tray. Or serve mashed cauliflower in a rimmed plate or small bowl and let baby scoop it up with his hands. 'Riced' cauliflower would also be appropriate at this stage and can be treated like mashed cauliflower.
2. Very Large Florets (6+ months)
When first starting solids, baby doesn't yet have the dexterity to pick up tiny pieces, so a large piece allows him to grip the cauliflower with his fist while he munches on the end poking out. Aim for a floret about the width of 2-3 adult fingers. Make sure to cook cauliflower until very soft, or if it is slightly firmer, as with roasting, make sure the stalk is cut in half to eliminate a round shape, which could increase the risk of choking.
3. Small bite-size pieces (9+ months)
Once baby develops a pincer grasp, you can cut cooked cauliflower into bite size pieces, about the size of your fingernail. You can also offer a baby fork for utensil practice, if you'd like. You can also continue to offer cauliflower in larger florets at this age, since a variety of sizes is good practice for baby.
How To Cook Cauliflower for Babies
Cauliflower must be cooked until soft to reduce the risk of choking. You can test the texture by squishing it between your index finger and thumb - you want it to mash easily. Here are some good methods for cooking cauliflower for babies:
Steaming - Steam large or small florets in a steamer basket placed in a pot of gently boiling water. The water level should not touch the basket, and the pot should be covered during steaming. The time will vary based on the size of the florets, about 8-10 minutes for larger florets.
Boiling - This method is not my favorite, as it tends to be bland and mushy, but you can certainly do it. Bring a pot of water to a full boil and add cauliflower florets. Boil until soft, about 5-10 minutes depending on the size of the florets.
Steam-Roasting - This is my favorite method for cooking cauliflower for babies by far! The flavor is so much better than steaming or boiling. Cut florets into evenly-sized pieces and toss with oil and any seasonings you like. Spread on a baking sheet and cover with foil. Roast at 425°F for 15-20 minutes, or until soft. Once baby gets a little older and can handle slightly less tender vegetables, you can roast cauliflower without covering it for more flavor and more caramelized edges.
Tip: Be sure to peel any outer leaves and tough outer skin from the stalk before cutting and cooking! Cutting the florets into the same size will make cooking more even. ent
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FAQ
Yes, because cauliflower is firm when raw or undercooked, it can be a choking risk. Always cook it until tender, and serve in an appropriate shape as outlined above. As with any food, supervise your baby closely any time he is eating!
No, cauliflower is not a common allergen, though it is possible. People with Oral Allergy Syndrome may react to cauliflower, especially if they are sensitive to other cruciferous vegetables.
Because cauliflower is high in fiber, it could cause gas, especially if a large amount is eaten at once. Offer small amounts at a time, especially in the beginning. If your baby is gassy but doesn't show signs of discomfort, there is no need to worry!
Yes! I love frozen vegetables for babies because they tend to be softer when cooked and you do not have to worry about them going bad. Make sure to avoid frozen cauliflower with added sauces, and cook and serve according to the guidelines above.
This will depend on your baby's skills and your comfort level, but it's best to wait until at least 18-24 months of age before offering raw cauliflower florets.
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