Steaming Baby Broccoli: Quick, Easy, And Healthy

Broccoli is a fantastic first food for babies, packed with vitamins and minerals, and it's so easy to prepare. You can steam, boil, roast, or stir-fry it, and it's a great veggie for baby-led weaning. Here's a simple method for steaming broccoli for babies.

First, cut the broccoli into florets, leaving as much of the stem on as possible to make it easier for your baby to pick up. Then, add a steamer basket to a pot with an inch or two of water, place the broccoli in the basket, cover, and bring the water to a boil. Once boiling, reduce the heat and steam the broccoli for around 5-8 minutes, or until tender. You can then serve it as it is, or blend it into a puree.

How to steam baby broccoli

Steaming is a great way to cook baby broccoli, preserving its fresh taste and bright green colour without overcooking or losing nutrients. Here is a step-by-step guide on how to steam baby broccoli:

Step 1: Prepare the Broccoli

Wash the broccoli and cut it into florets. You can also leave the florets with a bit of the stem, making it easier for your baby to grab and put into their mouth.

Step 2: Set Up the Steamer

Add water to a pot and insert a steamer basket. The water level should be below the basket. If needed, pour out some water.

Step 3: Steam the Broccoli

Place the broccoli in the steamer basket, cover the pot, and bring the water to a boil. Once boiling, reduce the heat to medium or medium-high. Steam the broccoli for 5-10 minutes, depending on the texture you want. For baby broccoli, you want it to be soft but not mushy. It should be easily pierceable with a fork.

Step 4: Serve or Store

Once steamed, you can serve the broccoli as it is, or with a drizzle of olive oil or butter. You can also season it with salt and pepper, but be mindful of your baby's sodium intake.

If you have leftovers, store them in an airtight container in the refrigerator for up to 3-5 days. Steamed broccoli doesn't freeze well, so it's best to consume it fresh.

Tips:

• Be careful not to overcook the broccoli, as it can quickly turn into a mushy, unappetising greenish-yellow colour.
• You can also steam baby broccoli in the oven by tossing it with oil and seasonings of your choice, covering it, and roasting at 425°F for 15-20 minutes.
• Broccoli is an excellent source of vitamins and minerals, including vitamin C, K, and A, as well as folate, potassium, and fibre. It is a nutritious and versatile food for babies.

How to cut baby broccoli

When preparing baby broccoli, it is important to ensure that the florets are easy for your baby to grab and bring to their mouth. Here is a step-by-step guide on how to cut baby broccoli:

• Start with a fresh head of broccoli and a sharp knife.
• Cut the broccoli into large florets, leaving as much of the stem attached to the florets as possible. This will make it easier for your baby to grasp and also provide a natural "handle".
• For younger babies who are just starting solids (around 6 months old), you may want to cut the florets in half lengthwise to reduce the risk of choking. Alternatively, you can finely chop or mash the florets and let your baby scoop up the broccoli with their hands or a spoon.
• As your baby gets older (around 9 months or when they develop a pincer grasp), you can cut the broccoli into smaller, bite-sized pieces. However, continue to offer larger pieces as well so they can practice taking bites.
• If you are using frozen broccoli, make sure to thaw it before cutting.
• You can also try adding "broccoli sprinkles" to your baby's meals. Simply shave off the tips of the florets with a knife or kitchen shears, or pulse them in a food processor until they are finely chopped. These can be added to oatmeal, yogurt, or toast.

How to store leftover baby broccoli

To store leftover baby broccoli, transfer it to an airtight container and keep it in the fridge for up to five days. You can also freeze it for future use, but it is not recommended as the soft texture of the broccoli might turn mushy upon reheating.

• Use a container with a tight-fitting lid or wrap the broccoli tightly in plastic wrap or aluminium foil to prevent moisture loss and avoid picking up odours from other foods.
• Store the broccoli in the crisper drawer of your refrigerator, where it will stay colder and retain its freshness for longer.
• Place a paper towel in the container to absorb excess moisture and keep the broccoli dry.
• Label the container with the date and try to consume the broccoli within three to five days for the best quality and nutritional value.

If you choose to freeze your leftover baby broccoli, here are some tips:

• Blanch the broccoli before freezing to preserve its colour, texture and nutritional value.
• Spread the broccoli florets on a baking sheet and place them in the freezer until solid, then transfer to an airtight container or freezer bag.
• Label the container or bag with the date and consume within three months for the best quality.
• To thaw, place the frozen broccoli in the refrigerator overnight or defrost in the microwave.

Remember, it is important to store and consume leftover baby broccoli within the recommended time to ensure food safety and maintain the best quality.

How to serve baby broccoli

For Baby-Led Weaning

Broccoli is a perfect food for baby-led weaning as it is easy to hold and, when cooked until tender, the tops of the florets are a perfect texture for new eaters. Typically, the baby eats/sucks on the tops of the florets and then discards the stem. Ensure the broccoli is soft but not completely falling apart. You can also try cutting the broccoli stem in half and trying half a floret at a time if you are nervous.

For Babies 6-9 Months

Leave as much of the floret stem as possible to make it easier for your baby to pick up and put into their mouth. A broccoli floret is the ideal size for a baby from 6 months.

For Babies 9-18 Months

As your baby gets older, they will develop their pincer grasp and be able to pick up smaller pieces of food. You can cut the broccoli into smaller pieces and try your baby with it. If they find it hard, mix it up with a regular larger floret and a few smaller pieces. As their teeth grow and they become a better eater, you can cook the broccoli a little less—it should be soft but not falling apart.

For Babies Under 12 Months

If you are nervous about your baby eating broccoli, you can slice the broccoli stem in half and try half a floret at a time. Make sure your baby is sitting up in their high chair, then place one floret in front of your baby and watch. Your baby may not put any in their mouth, and for the first few times, they might just play with the broccoli, but eventually, they will get the hang of it.

There is no recommendation for portion sizes for babies under the age of three, but when your baby is starting weaning, a small floret is plenty. Remember, your baby gets 75% of all their nutrition from milk, so don't overload their tray with too much food. Start with a small floret served with a portion of protein, and if your baby seems hungry, offer a little more.

How to Cook Broccoli for Babies

Steam the broccoli until you can squash it between your finger and thumb. You can also boil broccoli—add the broccoli to a pot with water and cook until just soft. Drain and toss with butter and salt, or olive oil. You can also roast broccoli in the oven—place broccoli on a baking sheet and cook at 425 degrees Fahrenheit for 20-25 minutes, or until tender when pricked with a fork.

How to Serve Broccoli

You can serve broccoli with a vitamin C-rich food, such as raspberries or sliced strawberries, to help your baby maximise their iron intake. Broccoli can also be served with a dip such as ketchup, salsa, guacamole, cucumber sauce, or cheese sauce.

How to make baby broccoli more appealing

Baby broccoli, or broccoli florets, are a great food to include in your baby's diet as they are a cheap superfood, packed with vitamins and minerals. However, their bitter taste can be off-putting to little ones. Here are some tips to make baby broccoli more appealing:

Cooking methods

Steaming, stir-frying, roasting, and boiling are all suitable cooking methods for baby broccoli. Steaming or microwaving help to retain nutrients, but roasting can also be a good option as the flavours become more concentrated. Avoid overcooking the broccoli, as it can turn to mush. For babies, it is important to cook the broccoli until soft, so it can be easily mashed between the thumb and forefinger.

Seasonings and flavour combinations

Broccoli has a strong flavour that some babies may find unappealing. Try adding a balancing food, such as apple, pear, or potato, to smooth out the flavour. You can also try adding herbs and spices, such as oregano, cumin, garlic, ginger, or mint.

Presentation

Broccoli florets are the perfect size for babies to pick up and eat, and their tree-like shape can be used to create fun presentations on the plate, such as trees with mashed potato clouds. You can also try serving broccoli with a dip, such as ketchup, salsa, guacamole, or cheese sauce.

Consistency

For younger babies, it is important to cut the broccoli into small, bite-sized pieces to reduce the risk of choking. As babies get older and develop their pincer grasp, you can increase the size of the pieces to encourage them to take bites.

Persistence

It can take up to 15 tries for a baby to develop a taste for new food, so don't give up if they don't like broccoli at first! Keep offering it consistently, and try combining it with other foods to create flavour combinations.

Frequently asked questions