Green iron dippy sauce

Babies and toddlers have a huge need for iron, the highest throughout their lifetime! Low iron might present with restless sleep, tiredness/fatigue, pale skin and dark circles under the eyes. As babies levels drop at around 6 months old, it is important to think about how you can add rich sources of iron to your little ones diet. Some ideas are liver, wild salmon, egg yolk, lentils and kelp although animal origin is preferential as only a small amount is absorbed from plant foods.


This recipe uses real, whole foods paired with vitamin C to help absorb the iron. If you are open to trying it, liver is one of the richest natural sources of iron, and a great way to start is dried liver. I would recommend the HEAL brand as it uses organic, grass fed beef which is important when buying organ meat. Hagens Organics do a beef mince with liver added which masks the flavour a bit more and means you don’t have to buy and prepare the livers separately.


This sauce can be poured over pasta, be used as a dippy sauce to veggies or eaten straight off the spoon as my little one enjoys. Even if they only try a little bit, it is so nutrient dense that they will reap the benefits of even a small amount! The more exposure to flavourful foods, the more likely their acceptance.

Prep: 5 mins

Makes: 2 cups approx

Freeze? No

Suitable for bub? 6-7 months+

Vegan, Gluten Free


1 cup of mixed green leaves

(e.g. rocket, chard, spinach, kale, herbs)

1/2 avocado

1/4 cup olive oil

1/4 cup water

1 lemon, juiced

1 tsp maple syrup

1 tsp spirulina

1 capsule of dried liver (optional)

1 tablespoon pepita seed butter (optional)

Blend all ingredients in a food processor or blender until smooth. Keeps for 3-5 days in a tightly sealed jar in the fridge.