本篇文章作者是娜塔莉·斯塔森科（Natalia Stasenko），美國註冊營養師，在Facebook, Twitter和Pinterest等上更新發布有關體重控制、產前及兒科營養學等方面的文章。

最近有些人建議在寶寶能吃固體食物時就可以喂堅果或堅果類製品了，但這顯然並不意味著可以給你寶寶抓一把雞尾花生（cocktail peanuts）！而要依據以下這些簡單的方法為寶寶新增豐富又營養的堅果類食物。

開始的時間

等到你的寶寶達到可以攝入堅果類食物的年齡嗎？無需如此。根據美國過敏、哮喘與免疫學學會（AAAI）近期的建議，在寶寶6個月大時就可以為他們新增像堅果類的高致敏性食物了。延緩堅果類及其他高致敏性食物，比如大豆、魚類、海產品、奶類、蛋類及穀物並不會對預防將來的的食物過敏起到幫助的作用。實際上，有些研究還表明儘早為寶寶新增過敏性食物有助於減低他們長大後對這些食物過敏的風險。

超讚的堅果

堅果富含豐富的油脂、維生素E和蛋白質，是一種可以滿足寶寶成長和發展所需的營養食物。在孩子至少5歲大前絕不要將整顆堅果餵給他們，而且不要用勺喂花生醬給寶寶吃，那很容易引起窒息的危險。

接下來為你介紹：將堅果新增到寶寶輔食食譜的7種簡便方法

（1）將一兩茶匙的杏仁醬或花生醬混入寶寶的麥片、酸奶或蘋果醬裡。確保混合物不會太過粘稠，在餵給寶寶前要適當地攪動一下。

（2）將杏仁醬、花生醬或腰果醬塗抹在一片吐司上拿給寶寶作為Ta的手指零食。即使是6到7個月大的寶寶也能拿著這樣的食物吮吸或啃咬。雖然他們可能還無法一塊塊地咬掉，但已經完全可以舔乾淨上面富含多元不飽和脂肪酸（omega-3）的堅果醬了！

（3）愛烘培嗎？在烘培麥芬蛋糕或薄餅時，將1/4的麵粉用杏仁粉替代。烘培出來會很厚重密實，但也將是一款營養更豐富的早餐或點心。嘗試用糖水燉梨來做杏仁薄餅。

準備時間：40分鐘

全程：1小時

（4）加一茶匙低鹽或無鹽的意式青醬（pesto）在寶寶的菜羹、燉菜或濃湯中，這種青醬由松仁、開心果或核桃製成。不要擔心因在青醬中放入少許香蒜而引起寶寶的不滿，實際上很多寶寶都很享用那一絲辣度，這能刺激他們的味蕾，接受更多的口味偏好。

（5）不用橄欖油或黃油，而是在寶寶的麵條或其他麵食裡拌上一茶匙杏仁醬或花生醬，就可以作為他們美味可口、簡便易吃的手指零食了。最好選用粗顆粒的花生醬，這樣更便於他們的小手抓食，以免手滑拿不住。

（6）在燉雞肉或燉羊肉等可口的菜餚中也可以加入一茶匙花生醬，既有助於蛋白質、纖維和優質脂肪的充分融合，又令菜餚更具有異域風味。

（7）在香蕉泥中加入一湯匙腰果醬並撒上些許肉桂粉，這不論對你還是寶寶來說，都是不錯的甜品或零食。

附英文原文如下：

Smart Ways to Introduce Your Baby to Nuts

Recent recommendations suggest feeding nuts and nut products to babies as soon as they start eating solid foods. But that doesn't mean giving your baby a handful of cocktail peanuts (obviously!). Instead, follow these easy suggestions for adding nutritious and delicious nuts to your baby's diet.

When to Start

Waiting until your baby is older to introduce nuts? You may not need to. According to a recent recommendation from the American Academy of Allergy, Asthma and Immunology, highly allergenic foods like nuts can be introduced into infants' diets as early as six months. Delaying nuts and other highly allergenic foods like soy, fish, seafood, dairy, eggs, and wheat does not help to prevent food allergy in the future. In fact, some research shows that introducing them early may reduce the risk of children becoming allergic to these foods later in life.

Super Nuts

Nuts are rich in beneficial fatty acids, vitamin E, and protein, and are a perfect food for babies, who need lots of good nutrition for proper growth and development. Never give children whole nuts before they are at least 5 years old. Also, avoid giving nut butter to your baby with a spoon, as it is also a choking hazard.

Up next: Seven easy ways to introduce nuts into your baby's diet.

Mix a teaspoon or two of almond or peanut butter into a bowl with your baby's cereal, yogurt or applesauce. Make sure the mixture isn't too thick, and stir it well before giving it to your baby.

Spread almond, peanut, or cashew butter on a piece of toast and serve it to your baby as finger food. Even babies as small as 6 to 7 months can bring finger foods to their mouth to suck or gnaw on them. They may not be able to bite off pieces yet, but they will successfully lick off the omega-3-rich nut butter!

Love baking? Substitute one quarter of the flour with ground almonds when making muffins or pancakes. It will result in a denser texture but the payoff will be a richer and more nutritious breakfast or snack. Try these Almond Pancakes With Pear-Maple Compote.

Prep: 40 mins

Total Time: 1 hr

Add a teaspoon of low-sodium or salt-free pesto made with pine nuts, pistachios, or walnuts to your baby's purees, stews, and soups. Don't be afraid to use a little garlic in the pesto; many babies enjoy a little spice and it teaches their taste buds to appreciate more "grown-up" flavors.

Instead of using olive oil or butter, toss your baby's noodles or pasta with a teaspoon of almond or peanut butter for a quick and tasty finger food. Opt for coarsely ground nut butter because it will be easier for little hands to grab onto the otherwise slippery cooked pasta.

Add a teaspoon of peanut butter to a savory dish like chicken or lamb stew for an exotic spin and a boost of protein, fiber, and good fats.

Blend a banana with a tablespoon of cashew butter and a sprinkle of cinnamon for an easy dessert or snack for your baby -- or for yourself.