Brain Boost Puree (Butter Bean, Sardine & Pea)
Calcium rich, Dairy free, Egg free, Gluten Free, Nut free, Protein rich, Soy free
About the recipe
This nourishing purée is packed with omega-3s, protein, and fibre — a fantastic way to introduce fish to your baby. Made with sardines, butter beans and peas, it’s rich in brain-boosting nutrients and easy to mash or blend to your baby’s preferred texture.
If you’re looking for a nutrient-dense first food that supports brain and immune development — this Brain Boost Purée is one to bookmark. Sardines are one of the best sources of DHA (an omega-3 fatty acid essential for brain development), while peas and butter beans add plant-based protein, fibre, and a creamy texture babies love.
This recipe is perfect for starting solids, especially as a gentle and low-mercury way to introduce fish. You can blend it smooth for a beginner purée, or simply mash it with a fork for a chunkier, more textured option. And bonus — it freezes beautifully in small portions for quick meals on busy days.
Age Appropriate:
✔ Suitable from 6 months, once your baby has started solids and is tolerating legumes and the allergen fish.
Serving Suggestions:
- Serve on a spoon as a purée or mash.
- Spread onto soft toast fingers or mashed into soft-boiled rice or quinoa.
- Stir through mashed vegetables or pasta for older babies.
- Add a sprinkle of finely chopped parsley for an iron and vitamin C boost.
Storage Tips:
Fridge: Store in an airtight container for up to 2–3 days.
Freezer: Freeze in individual baby-safe portions (e.g. silicone trays or pouches) for up to 2 months.
To serve: Defrost overnight in the fridge or gently reheat until just warm — always stir and test temperature before serving.
Need a good fish introduction guide?
We recommend starting with low-mercury fish like sardines and offering them regularly in a safe, age-appropriate form. Check out our Milk to Meals book for more first food ideas, and visit our introducing allergens blog for more evidence-based support.
Ingredients
1 cup green peas, defrosted (fresh or frozen)
400g tin of butter beans (or cannellini/kidney beans), drained and rinsed
100g tin sardines in olive oil (drain off excess oil if preferred)**
3 tbsp bone broth or water (add more for thinner consistency)
Method
Place all ingredients into a blender or food processor and blend until smooth.
For a more textured meal, mash with a fork instead of blending.
Adjust the consistency to suit your baby’s stage by adding a little more water, broth, or even a dash of expressed breastmilk or formula if desired.
You can keep the bones in the canned sardines, they blend very easily and are an amazing source of calcium!
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