All my family refuses to eat anything green. Refuse to eat it if it’s deemed a veggie, and snicker at anything that isn’t ” traditional ” pizza, burgers, french fries, blah blah blah. Yeah. So, I decided what they don’t know, will not hurt them.
*update: It’s now November 2020 and my family are very aware of what’s going into their favorite foods, and they are now VERY okay with it. My daughter brags to her Girl Scout troop about how she loves mom’s brownies with Carrot and Spinach in them. How great is that?
I’m going to tell you a little about each Puree (how to make it) and why you need to ” add it ” to your recipes.
Remember to leave out some of the liquid if you add purees.
This method of cooking works very well if you freeze purees in ice cubes (one cube = 1 TBSP)
Prep: cut in half lengthwise, whack with the blade of a chef’s knife into the seed. twist to loosen, and remove. Scoop out the flesh and discard the peel ( Compost ).
How to puree: Mash well in a bowl with a fork until very smooth ( I do several at a time and just use my handheld stick blender ) or you can throw into a food processor or blender for about 2 minutes. When sorting, squeeze the air out of the bag before sealing (eliminates the chance of freezer burn taste)
Details: One medium avocado contains 4.02 grams of protein, 322 calories, and 13.5 grams of fiber, are the only vegetables that are loaded with monounsaturated fat, which helps lower cholesterol levels in the blood to keep kids heart-healthy. They’re also a super source of soluble fiber, which helps stabilize blood-sugar levels. And they’re full of vitamin E, which protects healthy cells and helps heal kids’ cuts and scrapes.
Vitamins/minerals: Potassium – 975 mg Phosphorus – 105 mg Magnesium – 58 mg Calcium – 24 mg Sodium – 14 mg Iron – 1.11 mg Selenium 0.8 mcg Manganese – 0.285 mg Copper – 0.382 mg Zinc – 1.29 mg Also contains small amounts of other minerals.
Vitamin A – 293 IU Vitamin C – 20.1 mg Vitamin B1 (thiamine) – 0.135 mg Vitamin B2 (riboflavin) – 0.261 mg Niacin – 3.493 mg Folate – 163 mcg Pantothenic Acid – 2.792 mg Vitamin B6 – .517 mg Vitamin E – 4.16 mg Vitamin K – 42.2 mcg Contains some other vitamins in small amounts
Prep: cut off the Stem, cut the squash in half lengthwise and scrape out seeds.
Cook: Roast the halves on a cookie sheet, flesh-side down at 400 F for 45 to 50 minutes then puree in a food processor once cooled, or blender for about 2 min.
Details: 1 Cup of squash puree has 63 calories. The deep orange color means it has beta carotene, which is great for keeping your eyes and skin healthy. Plus, this veggie contains potassium, which is important for heart health.
Prep: Peel, trim the ends, and cut into 3-inch chunks.
Cook: Steam for 10 to 12 minutes.
Details: 1 Cup of carrot puree has 52 calories. they are terrific for skin and eyes because they are loaded with beta carotene. And they are great for keeping the pipes clean because they contain a good amount of insoluble fiber.
Spinach (fresh baby spinach is fabulous)
Prep: No prep at all for baby spinach. For mature spinach, fold leaves in half lengthwise with the stem outside, then strip the stem of the leaf.
Cook: steam for 30 to 40 seconds, or cook in a skillet with 1 TBSP water for about 90 seconds. or just until wilted. THEN PUREE
Details: 1 Cup cooked Spinach has 40 calories, it is your best bet for folic acid, which helps keep cells all over the body growing and functioning well. It’s an incredible non-animal protein source of iron, which delivers oxygen all over the body, providing much-needed energy to muscles. Spinach also helps regulate blood sugar and keeps your heart healthy because it’s high in potassium and magnesium.
Prep: Do not peel. Cut into quarters, if steaming. Leave whole if roasting.
Cook: steam for 40 to 45 min. to Roast – roast at 400 F for 50-60 min. Then scoop out flesh and PUREE.
Details: 1 small sweet potato has 112 calories (ouch) however, they help stabilize blood sugar levels by providing soluble fiber and they are good for skin, eyes, and all over good health because they are rich in beta carotene and other antioxidants.
Prep: Trim off the ends and cut into 1-inch pieces (skin on)
Cook: steam for 6 to 8 minutes. Then PUREE
Details: 1 Cup has 20 calories and helps keep skin glowing because it provides vitamin c. The antioxidants called lutein in summer Squash helps keep their eyes looking bright.
Prep: Maybe peeled or not. Quarter and core the apples. Throw into the processor to PUREE
Details: One medium apple with skin contains 0.47 grams of protein, 95 calories, and 4.4 grams of dietary fiber. they help prevent damage to healthy cells because they are high in antioxidants, particularly the skin of red delicious apples, so don’t peel them. They are also high in soluble fiber, which helps regulate blood-sugar levels.
Vitamins/minerals: Potassium – 195 mg Calcium – 11 mg Phosphorus – 20 mg Magnesium – 9 mg Manganese – 0.064 mg Iron – 0.22 mg Sodium – 2 mg Copper – 0.049 mg Zinc – 0.07 mg Also contains a trace amount of other minerals.
Vitamin A – 98 IU Vitamin B1 (thiamine) – 0.031 mg Vitamin B2 (riboflavin) – 0.047 mg Niacin – 0.166 mg Folate – 5 mcg Pantothenic Acid – 0.111 mg Vitamin B6 – 0.075 mg Vitamin C – 8.4 mg Vitamin E – 0.33 mg Vitamin K – 4 mcg Contains some other vitamins in small amounts.
Prep: Use ripe bananas (the riper the better for sweetness). chop into 1-inch pieces then PUREE
Details: 1 Banana has 105 calories (yeah, I Know) however, they help regulate blood pressure and keep their hearts healthy. Bananas contain more potassium than more fruits and as much as many vegetables. They also help the body produce important hormones and enzymes and help keep young brains fit because they are a good source of vitamin B6
Blueberries / Raspberries / Strawberries
Prep: Thaw, if frozen. Cut or pull off the stems for the strawberries. Then PUREE
Prep: if fresh, stem the cherries and pit them if frozen. just thaw them out. PUREE
Prep: Cut off the stem. Pare off the rind, cutting deeply enough to remove the prickly ” eyes.” Quarter it lengthwise, cut into chunks, and then PUREE