Vegetable purée is underrated. Yup that is what I said. Not used nearly enough. Vegetable Purée is a healthy, easy side dish that adds a little ‘fancy’ to the plate and if you are on a Paleo/ Whole 30 plan it can create interest and alleviate boredom. That is why I say Vegetable puree can save the day!
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We make cauliflower puree regularly and love it, but recently we added carrot, butternut squash, sweet potato and parsnip to our repertoire! The carrot and sweet potato purées are sweet, the butternut squash is rich and savory, the parsnip is subtle and creamy and the cauliflower tastes, looks and feels like mashed potatoes! Serve with your choice of protein and a green salad and you have a delectable, healthy dinner! I save left overs for lunch the next day. (Find this steak recipe here)
Only Three Ingredients:
Vegetable purée is very easy to make and only contains three ingredients: the vegetable of your choice, butter, clarified butter or ghee, and chicken stock. Now I am just going to give you a word of advice, homemade chicken stock makes all the difference. (my recipe below) But if you just aren’t down with that use store bought.
The Recipes: Carrot, Cauliflower, Sweet Potato, Parsnip and Butternut Squash Purée
Tips and what you will need: a food processor, hand mixer or potato masher, chicken broth (my homemade recipe here). If on Whole 30 you will need clarified butter or ghee (store bought or make your own) For Butternut squash puree you will need a “Y” peeler, and a good knife ! See how to handle a butternut squash here.
Carrots lend such a fun color to this!
- 2 cups peeled sliced carrots about 1/4 inch thick
- 1 cup chicken broth
- 1/3 cup clarified butter butter or ghee
- Garnish with chopped chives if desired
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Place a small sauce pan on cooktop on high heat.
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Add broth and carrots.
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Bring to a boil, then lower to a simmer.
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Cook until carrots are soft (8 minutes or so)
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As carrots cook broth will evaporate quite a lot.
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When carrots are soft remove from heat.
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Pour into food processor or mixer, add butter or ghee and process till smooth.
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Season with sea salt and fresh pepper to taste.
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Garnish with chopped chives if desired
Cauliflower doesn't have to be bland when prepared this way!
- 5 cups cauliflower leaves and core removed, cut into small florets
- 6 T clarified butter butter, or ghee, room temp (Whole 30 use Clarified butter or ghee)
- ⅓ Cup chicken stock heated
- Sea salt and freshly ground pepper to taste
- Garnish with chopped chives if desired
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Instructions
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Place two inches of water in vegetable steamer. Place cauliflower in steamer.
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Turn on high heat.
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Steam cauliflower till a fork goes in easily, usually 10-12 minutes.
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Carefully place cauliflower into food processor or mixing bowl, add heated broth and butter, clarified butter or ghee. Process or mix until smooth, scraping down sides of processor if needed. Serve and garnish with chopped chives if desired. That's it!
Sweet potatoes are creamy when prepared this way.
- 4 large sweet potatoes peeled and cubed
- ⅓ cup butter clarified butter or ghee (whole 30 use clarified butter or ghee)
- 1/3 cup chicken broth
- sea salt and pepper to taste
- garnish with chopped chives if desired
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Place a large pot of water to boil.
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Peel sweet potatoes and cut into 1"cubes. When water is boiling, carefully add potatoes.
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Boil for 15 minutes or until a fork goes in easily.
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When potatoes are soft, strain into a colander.
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Place potatoes in food processor or mixing bowl. Add butter, clarified butter or ghee and broth.
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Mix well. Add sea salt and pepper to taste.
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Garnish with chopped chives if desired
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Serve.
A fun way to try an often overlooked vegetable.
- 2 cups peeled sliced parsnips (about 1/4 inch thick)
- 1 cup chicken broth
- 1/3 clarified butter butter or ghee (Whole 30 use clarified butter or ghee)
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Place a small sauce pan on cooktop on high heat.
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Add broth and parsnips.
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Bring to a boil, then lower to a simmer.
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Cook until carrots are soft (5-8 minutes)
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As parsnips cook, broth will evaporate quite a lot. No worries!
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When parsnips are soft remove from heat.
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Pour into food processor, add butter or ghee and process till smooth.
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Season with sea salt and fresh pepper to taste.
The perfect use of one of my favorite fall squashes!
- 3 cups butternut squash peeled, cubed and roasted
- olive oil
- sea salt
- freshly ground pepper
- 1/2-3/4 cup chicken broth depending on how you like the consistency
- 1 tablespoon ghee butter or clarified butter
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Preheat oven to 400 and place oven rack in upper third of oven. Place parchment paper on a cookie sheet and set aside.
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Peel butternut squash with a "y" peeler. Scoop out seeds, slice and cut into ½" cubes.
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Place squash on a parchment covered rimmed cookie sheet, drizzle with olive oil, toss. Use enough oil that all squash is glistening with oil.
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Sprinkle with sea salt a pepper.
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Place in oven and roast for 40 minutes.
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Remove from oven. Allow to cool for 3 minutes. Add to processor or mixing bowl with broth and clarified butter, butter or ghee and process/mix until smooth. If needed add more sea salt or pepper.
MAY I PLEASE ASK A LITTLE FAVOR?
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Whole 30, grain free, gluten free, dairy free living
In the sweet potato purée, when do we add the chicken broth?
Fixed! Thanks for catching that!
Thanks! I’ll have to try these.
Ooh, these look so good! I need to go get some parsnips. They are such a yummy treat!
I completely agree! So lovely and also full of good nutrition! Thanks for these.
🙂
These are so beautiful. I love veggie purees. Love those bowls too!
Thanks Emily!
Great puree ideas! I still do a lot of veg purees having a smaller kiddo in the house – it is just easier for her to eat mashed sweet potatoes than veggie sticks! I want to try the parsnips! I haven’t don’t that before.
Parsnips are a favorite!
one of my favorites sides. So easy and yummy.
YUM! Love this! Definitely going to give a couple of these a whirl! Thanks, Linda! xo
I just made the carrot purée and it was delicious and super easy to make!
I am so glad you liked it! It’s nice to change up the texture of veggies sometimes 🙂
Thank you so much for this piece. My 18 year old daughter has just been diagnosed with Crohn’s and I have been racking my brain as to what recipes to cook that are easy to digest whilst ensuring she still gets invaluable nutrients and enjoys her food. Major bonus that these are also a great accompliment for the whole family!
Amazing timing! I am making the carrots right now:)
I am new to making pureed food. My daughter is now required to eat pureed food. My question is can any of these be prepared in advance and frozen for later use? For me that would be greatly appreciated getting an answer. Thank you.
Dianne I have never frozen the puree. My guess is that it would be fine, but I can’t promise.
Thank you. I have gastroparesis and I need puree veggies only
You’re welcome!
My Mom needs soft foods to eat and these would be great. Was thinking they could be frozen in ice cube trays and then bagged after frozen.
I love these and plan too add them to my menu. Just had gastric sleeve surgery.
What are the nutritional values. How much salt, protein. Please
Hi. I don’t have nutritional information. There are apps that can help though. Good luck with your sleeve!