Iron Rich Hummus and Spinach Dip

As your bub approaches 6 months of age, the iron stores they have built up prior to birth, are starting to run low. This is why adding in iron rich foods when you start solids is so important. The old saying "food before 1 is just for fun" really isn’t true. While milk feeds do provide the majority of nutrition for little ones before 1, solids play such a huge role in offering nutrients, learning new skills and helping with their development.

So, where you can, it is great to add in iron rich foods like:

• Red meat
• Chicken
• Fish
• Fortified cereals
• Legumes
• Eggs
• Green leafy veg
• Unhulled tahini

You can boost the absorption of iron by serving foods rich in vitamin C at the same time.

Foods rich in vitamin C include:

• Citrus fruit
• Berries
• Cruciferous vegetables (broccoli, brussels sprouts, cabbage, cauliflower)
• Capsicum
• Potatoes

The amount of vitamin C will vary depending on seasonality, the way it is processed and cooked. Boosting the vitamin C is best with fresh fruit or veg so a squeeze of lemon or some fresh strawberries are ideal.

This iron rich hummus and spinach dip is a great one to have on hand to add to toast, cooked veggies and even eggs. It freezes really well so you can freeze small portions and pop it out as you go.

Have you heard of unhulled tahini?

The word "superfood" has been thrown around a lot and is often given to expensive and over the top "health foods" by influencers. However, we tend to avoid attributing the title to any one particular food, because foods are just food; neither good or bad but some have more nutritional value than others.

Unhulled tahini though comes pretty close to deserving the title of superfood! Many people will have heard of tahini, or at least eaten it if they like middle eastern cuisine. Tahini is a ground sesame paste that is often added to sauces and dips like hummus or baba ghanoush. It has a lovely nutty flavour that also makes it a beautiful addition to desserts.

There are two types of tahini; hulled and unhulled. Hulled tahini has had the outer shell of the sesame seed removed, which gives it a lighter colour and a creamier flavour. The unhulled tahini has kept the outside shell before being ground, so it is much darker and has a stronger flavour (a little bitter if had on its own).

How about the nutritional difference?

Who would have thought that by simply removing the outside of the sesame seed you could alter the nutrition so much. Unhulled tahini has a whopping 850-1150mg of calcium per 100g and in comparison, hulled has around 10mg per 100g. Tahini is also a great source of protein with both types having 4-5g of protein per tablespoon (20g serve). The nutrition profile will change a little between brands but overall, unhulled has a lot more to offer when it comes to calcium and fibre.

One tablespoon of unhulled tahini offers almost 100% of the calcium needed for a 7-12-month-old and nearly 50% needed for a 1-3 year old. For little ones with a soy and dairy allergy, where it can be really hard to find options for calcium rich foods, unhulled tahini is a great addition to mix through meals.

How to add tahini?

• Mix ½ a teaspoon into Greek yogurt with garlic, lemon juice and turmeric to make a dipping sauce.
• Mix it into porridge.
• Add it to muffins or pancake batter.
• Mix with peanut butter or avocado for an iron rich toast spread.
• Mix 1/8 of a teaspoon through purees.
• Make hummus.

So, when you are next at the supermarket take a look at unhulled tahini as an option to add to your pantry staples. It really is an easy way to boost the nutrition of your everyday foods.

Quick Recipe Snapshot

Prep time: 5 minutes
Cook time: No cook
Makes: about 2 cups
Freezer friendly: Yes
Texture: Smooth dip/puree

Age & Texture Guidance

Suitable from 6 months as a smooth dip or spread.
6–9 months: spread thinly on toast fingers or stir through mashed veggies for easy self-feeding.
9–12 months: offer as a dip with soft steamed veggie sticks as bub explores dipping.
12 months+: serve as a dip or sandwich spread.

Allergens Present

Sesame (tahini) and legumes (chickpeas).

Allergen Substitutions

If avoiding sesame, swap the tahini for a smooth sunflower seed butter, or leave it out and add a little extra olive oil for creaminess.

Why We Love This Recipe

• A handy iron- and calcium-rich staple to keep on hand
• Unhulled tahini adds calcium, protein and fibre
• Freezes well in small portions
• Brilliant on toast, with veggies or stirred through meals