Vegetables are a critical part of a healthy diet. Sometimes sneaking them in to our diets in creative ways such as purees can help to create tasty alternatives even the pickiest eaters will enjoy.
The Green Puree, made from various green veggies, can be mixed with two mashed avocados to make a low fat version of guacamole, complete with vitamin B6, K, folate, folic acid, sulforaphane, iron, lutein and added fiber, while Orange Puree can be added to baked beans, salsa, barbecue sauce, spaghetti sauce, peanut butter and soups. A ratio of three parts product to one part puree is usually recommended.
These purees can be made ahead and stored in baggies that can be kept in the refrigerator for three days or in the freezer for up to three months.
Orange Puree
1 medium sweet potato, peeled and chopped; or 1 cup plain canned sweet potatoes
3 large carrots peeled and sliced into thick chunks; or 1 can carrots drained
2-3 tbsp. water
Cook sweet potatoes and carrots together in boiling water until soft, if using fresh vegetables. Blend potatoes, carrots and water until smooth.
Green Puree
2 c. baby spinach leaves
2 c. broccoli florets fresh or frozen
1 c. green sweet peas, frozen and thawed
2-3 tbsp. water
Wash spinach thoroughly. Steam spinach and peas for two minutes, until spinach wilted. Cook broccoli until tender. Mix veggies together with water until smooth.
