Fruit and vegetables provide your child with a range of vitamins, minerals and other nutrients essential for their growth and development.
Dried fruit such as figs, prunes, raisins, and dried apricots contain iron, and dried figs are a rich source of calcium. Both are important nutrients for healthy growth and development.
Apricots and other dried fruits can be simmered in water until tender and then pureed or mashed. Prepared this way, dried fruit is ideal for adding to foods like porridge, rice pudding or other purees to create variety.
As soon as they show an interest, let your baby feed themselves using their fingers. Small pieces of soft fruit or vegetables are ideal. Softer varieties of dried fruit like soft apricots, figs, prunes, apples, sultanas - cut up if necessary - can be offered at mealtimes, but double check for stones and pips and always read the labels to make sure there is no added sugar.
You are the role model for your child. If they see you, their siblings and others enjoying fruit and vegetables, so will they. Offer a variety at each meal so they learn these foods are a central part of mealtimes. Dried fruit is so versatile. It can be added to their breakfast cereals or porridge, mixed with salads like grated carrot, or used as part of a fruity pudding. Try baked apple stuffed with dried berries and cherries, or dates in sticky toffee pudding. All great ways of getting some more fruit into your growing family.
Dried fruit makes an ideal lunch box choice - it's ready to eat (no peeling or chopping), it cannot get squashed, is always in season and offers great value for money. Go beyond raisins and try other dried fruits like pineapple, mango or cranberries and make your own snack bag by mixing them up.
Add to rice and pasta salads for colour, texture and a boost of important nutrients like calcium (figs) and iron. Stir dried fruit into pots of custard, low fat yoghurt or fromage frais for texture and variety.
Why not make your own healthy snacks like oat bars, date and walnut loaf or banana bread using dried fruits? For a bit of fun, try bread sticks or celery sticks, peppers and cucumber dipped in cream cheese and then into dried fruit such as raisins, cranberries or currants. The same can be done with fromage frais or smooth peanut butter. Children love the way the dried fruit looks like little creatures sitting on a stick.