Sweet Potato Oats Porridge

Reasons to love this porridge for babies and toddlers

Nutrient-Rich Ingredients: Sweet Potatoes provide essential vitamins like Vitamin A (for eye health) and Vitamin C (for immunity). They are also a great source of fiber and potassium, supporting digestion and heart health. 

Rolled Oats offer complex carbohydrates, fiber, and protein, making this porridge a wholesome, filling meal. Full-fat yogurt adds healthy fats, promoting brain development and providing probiotics for gut health. Milk (whether breast milk, formula, or regular milk) boosts calcium and vitamin D intake, supporting strong bones and teeth.

Customizable to Baby's Needs: The consistency can easily be adjusted to suit your baby's developmental stage. You can add milk or water to make it thinner for younger babies, while older babies can enjoy a thicker texture. 

You can also add various fruits (like bananas or berries) and vegetables (like spinach or carrots) to enrich the meal with more flavors and nutrients.

Easy to Make: This recipe is simple and doesn’t require complicated techniques. It's made with just a few pantry staples, and the method is straightforward, making it perfect for busy parents. 

With the option to prepare in batches, this porridge can be made ahead and stored for convenience. It's quick to reheat, saving time on busy mornings or meal prepping for the week.

Great for Growth and Development: The healthy fats in the yogurt and potential additions like avocado or egg yolk support brain development and energy needs. Oats and sweet potatoes are excellent for sustained energy, helping babies feel full and satisfied throughout the day. 

The variety of options to add extra vitamins, minerals, and fiber (like spinach or peas) ensures your little one gets a well-rounded meal.

Allergy-Friendly Options: The recipe offers substitutions like coconut yogurt for dairy-free babies or millet and quinoa as gluten-free options. By adding different fruits and vegetables, you can easily cater to different tastes and dietary preferences.

Supports Healthy Digestion: The fiber in sweet potatoes and oats helps regulate your baby's digestive system and can prevent constipation. Yogurt's probiotics also aid in gut health, helping your baby maintain a healthy balance of bacteria in the digestive tract.

Versatile for Different Tastes and Ages: This porridge is highly adaptable, whether it's for babies just starting solids or toddlers who can handle a bit more texture. You can leave it chunky for toddlers or blend it smoother for younger babies.

Naturally Sweet and Tasty: The sweetness of sweet potatoes and any added fruits (like bananas or apples) provides natural sweetness without adding sugar, making it a healthier alternative to store-bought baby food.

Good for Meal Planning: The porridge can be stored in the fridge for up to 3 days or frozen for up to 3 months. This makes it perfect for busy parents who want to have nutritious meals on hand and avoid last-minute cooking.

Promotes Healthy Habits: Starting babies with a wholesome, nutrient-dense meal like this sets a good foundation for healthy eating habits as they age. It encourages a love for natural, nutritious foods while offering essential nutrients for their development.

Sweet Potato Oats Porridge Recipe 

Ingredients

• 1 cup sweet potatoes 
• 1 ½ cups water
• ⅓ cup rolled oats
• 2 tablespoons plain yogurt (unsweetened and full-fat for)
• A splash of milk (breast milk, formula, or regular milk, depending on the baby’s needs)

Instructions

1. Prepare the Sweet Potatoes: Peel and chop the sweet potatoes into small cubes (about 1 cm). This will ensure they cook evenly and quickly.

2. Boil the Sweet Potatoes: Bring 1 ½ cups of water to a boil over medium heat in a medium saucepan. Once the water is boiling, add the chopped sweet potatoes. Reduce the heat slightly and cook the sweet potatoes for about 10-12 minutes, or until they are soft and easily pierced with a fork.

3. Add the Rolled Oats: Once the sweet potatoes are fully cooked, add ⅓ cups of rolled oats to the same saucepan. Stir the oats into the sweet potato and water mixture, ensuring everything is well combined. Lower the heat to a gentle simmer and cook the oats with the sweet potatoes for about 5 minutes, stirring occasionally. The oats will absorb the remaining water, and the mixture will thicken.

4. Cool the Mixture: After the oats are fully cooked and the water is absorbed, remove the saucepan from the heat. Let the mixture cool for a few minutes, just enough so it's safe to handle and not too hot for the blender.

5. Blend with Yogurt: Transfer the cooled sweet potato and oat mixture to a baby blender or a food processor. Add 2 tablespoons of plain, full-fat yogurt to the blender. Blend until you reach your desired consistency. You may need to stop the blender occasionally and scrape down the sides to ensure everything is well blended.

6. Adjust the Consistency: If the porridge seems too thick, add a splash of milk (breast milk, formula, or cow’s milk, depending on your baby’s diet) and blend again until you reach your desired consistency. For younger babies, a thinner consistency may be preferred.

7. Serve: Once the porridge is at the right consistency, transfer it to your baby's bowl and ensure it has cooled to a safe temperature before serving.

Tips for Success 

Choose the Right Sweet Potatoes: Choose fresh, firm, sweet potatoes with smooth skin. Avoid any with soft spots or wrinkles. Orange-fleshed sweet potatoes are ideal; they are sweeter and richer in nutrients like beta-carotene.

Cut Sweet Potatoes into Small, Even Pieces: Chop the sweet potatoes into small, evenly sized cubes (around 1 cm). This helps them cook faster and ensures that all pieces cook evenly.

Use Rolled Oats for Better Texture: Rolled oats create a creamy porridge when cooked. Quick oats can also be used, but avoid steel-cut

oats, as they take longer to cook and may result in a chunkier texture that may not be suitable for babies.

Stir the Oats Frequently: While cooking the oats with the sweet potatoes, stir the mixture frequently to prevent the oats from sticking to the bottom of the pan and to ensure they cook evenly.

Watch the Consistency: Babies may prefer different consistencies depending on their age. Add more water or milk to make the porridge thinner for younger babies. A slightly thicker porridge may be more suitable for older babies. Adjust the consistency by adding milk or water as needed after blending.

Cool the Mixture Before Blending: Allow the mixture to cool slightly before blending to avoid any pressure build-up in the blender. This also helps preserve the yogurt's live cultures, which can be destroyed if exposed to too much heat.

Taste Test (For Texture): Check the porridge's texture before feeding to ensure it’s not too thick or too thin. After blending, you can always adjust it with a splash of milk or water.

Use Full-Fat Yogurt: Use full-fat, plain yogurt as it contains healthy fats that are important for babies' growth. Avoid flavored or sweetened yogurt, which can contain added sugars.

Make in Batches for Convenience: You can make a larger batch and store leftovers in the fridge for up to 2 days. Reheat gently and add a splash of milk to bring it back to the right consistency before serving.

Recipe substitutions and additions 

Substitutions 

Sweet Potatoes: If sweet potatoes are unavailable, you can use peeled and cubed butternut squash or pumpkin. Both are rich in vitamins and have a mild sweetness.

Carrots: Carrots can also replace sweet potatoes. They have a similar sweet flavor and vibrant color and provide important nutrients, such as vitamin A.

Rolled Oats: If you don't have rolled oats, quick oats can be a substitute. They cook faster but may have a slightly softer texture. For a gluten-free option or variety in texture, you can swap oats with cooked millet or quinoa.

Yogurt: For babies who are lactose-intolerant or sensitive to dairy, you can replace regular yogurt with unsweetened coconut yogurt. It's creamy and naturally sweet. You can also use other non-dairy alternatives like almond or oat yogurt, but ensure they are unsweetened and suitable for babies.

Additions

Fruits: Add half a ripe banana during blending for extra sweetness and creaminess. Bananas are rich in potassium and gentle on the stomach. Cooked and mashed apples or pears can add sweetness and fiber to the porridge. 

Steam or bake them until soft, then blend them with the sweet potato mixture. Blueberries or strawberries can be added as a topping for older babies ready for more textures or blended in for extra antioxidants.

Vegetables: Add a handful of steamed spinach or kale during the blending process to boost the porridge’s nutritional profile with extra iron and vitamins. For extra fiber and nutrients, blend in cooked peas or broccoli florets. These can introduce a slightly savory note, balancing the sweet potatoes.

Healthy Fats: Mix in a teaspoon of almond or peanut butter for added protein and healthy fats, provided your baby has been introduced to nuts and has no allergies. Blend in a small piece of ripe avocado for a creamy texture and healthy fats that support brain development.

Protein Additions: Mix in a cooked and mashed egg yolk for an extra boost of protein and healthy fats.

How to store

Refrigerator: Transfer the cooled porridge to an airtight container and store it in the refrigerator for up to 3 days.

Freezer: You can freeze the porridge in baby food storage containers or ice cube trays for up to 3 months. Once frozen, transfer the cubes to a freezer-safe bag for easier storage.

Reheating: Warm gently on the stove or microwave, adding a splash of milk or water if needed to adjust consistency.

Frozen: Defrost overnight in the fridge or reheat directly on low heat, stirring frequently.

Equipment

• Saucepan 
• Baby Blender or Food Processor 
• Measuring Cups 

Nutrition 

Suitable for 6 months + 

• CALORIES: 180KCAL

• CARBOHYDRATES: 37G

• PROTEIN: 5G

• FAT: 3G

• SODIUM: 15MG 

• POTASSIUM:580MG

• FIBER: 5G

• SUGAR: 7G

• VITAMIN A: 4000IU 

• VITAMIN C: 10MG

• CALCIUM: 55MG

• IRON: 1.5MG

Note: Nutritional values are estimates and may vary based on ingredient brands and portion sizes.