3 Carbohydrate-packed Purée Recipes for Children

Carbohydrates are a necessary part of a child's diet, and there are so many options to choose from. A complete and balanced diet must include both simple and complex carbohydrates.
3 Carbohydrate-packed Purée Recipes for Children
Saúl Sánchez Arias

Reviewed and approved by the nutritionist Saúl Sánchez Arias.

Last update: 17 February, 2023

The carbohydrate-packed purée recipes you’ll find in this article are not only delicious, but they’re also the perfect way to help boost children’s optimal development and health.

Carbohydrates – especially complex carbohydrates – contribute to the nutrition and development of the brains of babies and children. They improve intestinal health, provide energy and are an excellent source of fiber.

For all of these reasons, they are a crucial part of a balanced diet, not only for children, but for adults as well. Parents should be careful to include them in their children’s diets every day.

Simple carbohydrates and complex carbohydrates

As we mentioned above, carbohydrates are an essential part of the development of children and adults. However, it’s important to understand the difference between the different types of carbohydrates that exist. At the same time, we need to know that not all carbohydrates are positive.

First of all, let’s consider simple carbohydrates, or fast absorbing carbohydrates. This type of carbohydrate consists of sugars, oligosaccharides, galactose, glucose, etc.

Second, we have complex carbohydrates, which our bodies absorb much more slowly.  Health professionals recommend moderate consumption of complex carbohydrates in our daily diets. 

Among the list of complex carbohydrates you’ll find: Barley, rye, corn, rice, wheat, pastas, bread, potato, sweet potato, legumes, etc.

3 Carbohydrate Packed Purée Recipes for Kids

Many parents wonder if there is a limit on how many carbohydrates children should consume. The answer varies according to what type of carbohydrate you’re talking about.

When it comes to simple carbohydrates, they shouldn’t make up more than 10% of your child’s diet.

As for complex carbohydrates, at least half of your child’s daily calorie intake should come from this food group. As you can see, the key always lies in maintaining a proper balance when providing good nutrition to our children.

Carbohydrate-packed purée recipes for children

Rice and chicken purée


  • 1 leek
  • 2 carrots
  • 1 zucchini
  • 5 cherry tomatoes
  • 1/8 C rice
  • 2 ounces of chicken breast
  • chicken broth
  • salt to taste


  1. Wash, peel and chop the vegetables and chicken breast.
  2. Fill a saucepan with water and bring to a boil. Then add the vegetables and rice.
  3. After about 20 minutes or when the vegetables start to soften, add the chicken breast and wait until it cooks completely.
  4. Finally, pour the cooked ingredients into a blender. Add chicken broth and a pinch of salt.
  5. Blend well until you have a smooth mixture.
  6. Add salt if needed. Serve and enjoy.

Sweet potato and apple purée


  • 1 1/2 large sweet potatoes
  • ½ apple
  • 1 teaspoon of extra virgin olive oil
  • Salt to taste


  1. Wash and slice the apple. Avoid peeling the apple so it doesn’t lose its nutrients.
  2. Cook the apple for several minutes with the olive oil in a saucepan.
  3. Add two tablespoons of water and continue cooking.
  4. Once the apple is soft, mash it with the help of a fork.
  5. Now wash, peel and chop the sweet potatoes. Cook it in water with a bit of salt until it’s soft enough to mash.
  6. Combine the mashed apple and the mashed sweet potato and mix well.
  7. Add a pinch of salt.
  8. Add a small drizzle of olive oil and serve.
3 Carbohydrate Packed Purée Recipes for Kids

Whole grain rice purée


  • ½ C of whole grain rice
  • 1 small ripe banana


  1. In a food processor or blender, blend the half cup of uncooked rice. Continue to blend until the rice is completely puréed and converted into a fine powder.
  2. Bring water to a boil, then add 2 or more tablespoons of the powdered rice. Cook for several minutes.
  3. Mash the small ripe banana and stir in with the cooked rice powder. Mix well with the help of a whisk or beater.
  4. Add salt to taste and serve.

These three carbohydrate-packed purée recipes are delicious and are a great source of nutrition for your little ones. 

The basic ingredients in each recipe are rich in complex, slow-absorbing carbohydrates. They’re not only essential to brain development, but also to the overall health of your children.

All cited sources were thoroughly reviewed by our team to ensure their quality, reliability, currency, and validity. The bibliography of this article was considered reliable and of academic or scientific accuracy.

  • Freeman CR., Zehra A., Ramirez V., Wiers CE., et al., Impact of sugar on the body, brain and behavior. Front Biosci, 2018. 23; 2255-2266.
  • Landi F., Calvani R., Tosato M., Martone AM., et al., Protein intake and muscle health in old age: from biological plausibility to clinical evidence. Nutrients, 2016.

This text is provided for informational purposes only and does not replace consultation with a professional. If in doubt, consult your specialist.