How to defrost baby food safely?

I cooked and froze some pasta sauce for baby. If I want to use it this afternoon how can I defrost it safely. I keep seeing mixed messages online saying you can defrost using microwave setting and then NHS saying you have to leave it in the fridge. I have left it in the fridge since the morning, can I just cook it in the saucepan to reheat?
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I don’t see a problem in defrosting it on a pan , I think that would be safer than a microwave but much more slow

I float the sealed pot in boiling water when I defrost my babies purees

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