Sauce, dip, and spread recipes to add flavor and nutrients without salt or sugar, with ideas for using them across baby, toddler, and family meals.
Every recipe on Heartful Sprout is checked against USDA nutrition data and tagged by stage, texture, and allergen, so you can match it to where your child is right now. Save favorites, add them to a meal plan in the app, and share the week with your pediatrician or dietitian.
Dressings and sauces recipes
Persimmon Chia Jam
Persimmons are associated with good luck and longevity in Japanese culture and they are packed with beneficial nutrients like vitamin C for immunity, vitamin A for healthy eyes and skin, antioxidants for healthy cells, and fiber for good digestion. Source: Instagram/ itsthecardamom
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Black Eyed Pea Hummus
Black eyed peas are an often over looked legume but they are a powerhouse of nutrition rich in soluble fiber for digestion and to help us feel fuller for longer, folate for healthy cells, iron for healthy blood, and a number of other beneficial micronutrients like phosphorous, magnesium, and zinc. Black eyed peas (also called cowpeas) are native to West Africa and were brought to the US during slavery and are commonly used in African and Black Southern cooking. Black eyed peas are considered good luck and many Black families eat them on New Years Day for luck and prosperity. Source: Instagram/ itsthecardamom
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Raspberry Chia Jam
This jam is so easy to make you'll be wondering why you ever bought jarred jam in the first place! It is the perfect addition to a PB sandwich, delicious topper for waffles, works well mixed into yogurt, and can be easily customized with any berry of your choice! Source: Instagram/ itsthecardamom
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Vegan Honey
Introduce your little one to the delightful world of Toddler-Friendly Vegan Honey—an animal-friendly, plant-based alternative to traditional honey. This sweet treat is crafted from nature's goodness, without involving bees.
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Vegan Black Bean Soup
Immerse yourself in the savory delight of Vegan Black Bean Soup, a plant-powered twist on a classic. This homemade soup features the wholesome goodness of black beans, harmonized with a medley of vibrant vegetables and aromatic spices. Slow-cooked to perfection, it delivers a hearty and satisfying
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Fruit and Peanut Butter Dip
Create a tasty and nutritious snack for your little one with Fruit and Peanut Butter Dip. This toddler-friendly dip involves blending or mixing peanut butter with a touch of honey or yogurt for sweetness. Source: myplate
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Cucumber, Yogurt and Herb Dip
Prepare a cool and refreshing Cucumber, Yogurt, and Herb Dip for your little one. This toddler-friendly dip features finely chopped cucumber mixed with yogurt and a blend of herbs like dill or mint. Source: myplate
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Applesauce
Prepare a simple and delightful treat for your little one with homemade Applesauce. This toddler-friendly dish involves cooking peeled and sliced apples until soft, then mashing them into a smooth consistency. Source: myplate
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Easy baby pasta sauce
Make a simple and nutritious pasta sauce for your little one with this Easy Baby Pasta Sauce. Combine ripe tomatoes, gently cooked vegetables like carrots and bell peppers, and a touch of olive oil.
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Nut Cheese
Introduce your little one to the creamy goodness of Nut Cheese. This toddler-friendly spread is made from a blend of nuts and seasonings, creating a dairy-free alternative to traditional cheese.
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