Prunes (dried plums) are rich in iron and great for helping with constipation in babies. Make this healthy homemade prune puree for your baby with just one ingredient - prunes.
If you live in the US, you may not think of prunes as a first food for babies, but once your little one starts solids, you may quickly rethink your stance. Prunes were my secret weapon when my kids were starting baby led weaning! I added prune puree to meals often to help relieve and prevent constipation, and to add iron and natural sweetness. I only wish I had known how easy it was to make prune puree at home instead of buying it ready-made. With this recipe for pureed prunes, you can save money and always have nutrient-rich prunes on hand for your baby!
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Prune Benefits for Babies
One of the biggest benefits of prunes for babies is their ability to relieve constipation naturally and gently. This is because of the unique combination of fiber, sorbitol, and polyphenols found in prunes.1 Prune puree and prune juice are often recommended by pediatricians to help babies (and toddlers!) go when they are constipated. This is especially helpful when babies are starting solids and tend to get stopped up a little more frequently than older kiddos. Over time, prunes are also beneficial to gut health by increasing good bacteria.
Beyond the digestive benefits, prunes are also high in iron, an essential nutrient for baby's growth and development. Making your own prune puree at home can ensure that you aren't adding too much water, so baby gets the most nutrient dense puree versus store bought versions.
Prunes are also great for building strong bones. While research in this area focuses mostly on middle aged to older women, prunes are full of vital nutrients for healthy bones, including boron, potassium, vitamin K and polyphenols.2
Prunes are great because they are shelf stable. That means you can keep them on hand in your pantry and make prune puree any time the need strikes. Because dried fruit, like prunes, are high in natural sugars, they are very sweet and therefore should be given in moderation. But that also means they are a great way to naturally sweeten foods like oatmeal, yogurt, and baked goods for babies and toddlers with a little more nutrition!
What You'll Need for Homemade Prune Puree
To make homemade prune puree, all you need are:
- Prunes - Pitted prunes will make your life much easier. Look for organic prunes when possible, since stone fruit like plums tend to be sprayed heavily with pesticides.
- Water - For soaking
- A food processor or high speed blender
How To Make It
Here is a quick rundown. For full ingredient amounts and detailed instructions, see the recipe card at the bottom of the page.
- Add pitted prunes to a bowl and just cover with hot water. I use my kettle to bring the water to just below boiling. The temperature is not super important, but hot water will rehydrate the prunes more quickly.
- Soak prunes for 30 minutes or until very soft.
- Transfer just the prunes to a blender or food processor, reserving the soaking liquid. A slotted spoon helps!
- Blend the prunes until smooth, adding a bit of soaking liquid as needed to get the consistency you want. You may have to stop and scrape down the sides occasionally.
Storage
Store prune puree in an airtight container the refrigerator for up to 5 days. I love these glass baby blocks for storing small amounts of food like this.
You can also portion prune puree into silicone freezer blocks and freeze until solid. Once completely frozen, pop out the blocks and store in a freezer bag, pushing out as much air as possible. They will keep in the freezer for 3-6 months. Thaw frozen prunes overnight in the refrigerator.
How To Use Prune Puree for Babies
If you are spoon feeding, you can give prune puree in a spoon just like you would any other puree. You can also mix it with other purees, or mix with yogurt, infant cereal, or oatmeal.
For baby led weaning babies, you can give prune puree on a pre-loaded spoon, mix into oatmeal or yogurt, or spread onto toast fingers, baby pancakes, or baby waffles. Prune puree is also great for sweetening baby muffins or baked oatmeal naturally.
For BLW babies, check out more ways to serve prunes here: How To Serve Prunes for Baby Led Weaning.
FAQ
Soak prunes until they are very soft and squishy, about 30 minutes or so. Using hot water can help speed up the process.
Because prunes are already very sweet, I would not use fruit juice or other sweet liquids. If you are making homemade baby food and would like to include other fruits, go for it! Pears would be a good option since they are also good for constipation, while pumpkin or other winter squash would be good for cutting the sweetness.
Start with about 2 tablespoons per day to relieve and/or prevent constipation. If your baby still doesn't go, increase to 3-4 tablespoons on day 2. Try not to exceed 4 tablespoons in a single day to avoid a messy blowout! If 4 tablespoons a day doesn't help, consult your child's doctor.
It will depend on the severity of your baby's constipation, how concentrated the puree is, and how much you give. It could work as quickly as a few hours, or it make take a few doses given over a few days. If you are not seeing results after 3 days, it may be time to consult your child's doctor.
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Homemade Prune Puree for Babies
Prunes (dried plums) are rich in iron and great for helping with constipation in babies. Make this healthy homemade prune puree for your baby with just one ingredient - prunes.
- Prep Time: 40 minutes
- Cook Time: 0 minutes
- Total Time: 40 minutes
- Yield: about ½ cup 1x
- Category: fruit
- Method: no cook
- Cuisine: baby/toddler
Ingredients
- ½ cup pitted prunes (about 10 prunes)
- hot water
Instructions
- Place prunes in a heat-proof bowl.
- Add enough hot water to cover prunes. Soak for 30 minutes, or until prunes are very soft.
- Using a slotted spoon, transfer prunes to a food processor or blender. Reserve the liquid to use in blending.
- Pulse or blend prunes until smooth, adding small amounts of the soaking liquid as needed to reach the desired thickness. You may have to stop and scrape down the sides of the blender with a spatula every once in a while.
- Transfer prune puree to an airtight container to store in the refrigerator.
Notes
- Store prune puree in an airtight container in the refrigerator for up to 5 days (I love these glass baby blocks), or freeze in individual portions for up to 3 months.
- For freezing, silicone cube trays are helpful. Portion out into the trays, freeze until solid, then transfer cubes into an airtight bag or container.
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