Vegetable Purees

The American Institute for Cancer Research (AICR) wants to encourage Americans to add nutrition to their diets by way of vegetable purees. Many Americans are missing out on valuable, health-protective vegetables.

Cooked vegetables are often served as side dishes, but there are many more ingenious ways to include them in a meal: As savory low-fat, low-calorie dips and sandwich spread or used in a whole range of brightly flavored sauces to complement meats, whole grains or even other vegetables.

Vegetables are easily pureed in a blender once they have been cooked until tender. Vegetables rich in fiber, such as sweet potatoes and carrots, make a rather thick puree that needs to be thinned, usually with a little oil, broth, milk or cream. A sauce or coulis (an almost-liquid puree used as a flavoring, sauce or garnish) may need more liquid. A dip for chips or raw vegetables or a sandwich spread needs very little.

Beyond sauces, dips, cracker spreads and sandwich fillings, purees can function as toppings for pasta or pizza; as entrees and vegetable side dishes or heated with broth or milk to make the base for "instant" soup.

Add liquids to the vegetables to boost richness and flavor. Broccoli, spinach and turnips profit from adding extra-virgin olive oil, milk or cream. For fat reduction, use skim milk and defatted dairy cream for full-fat dairy products.

Other vegetables, including sweet potatoes, carrots and beets, have a rich, sweet taste. A light broth or stock, preferably defatted, will give them needed thinning without hiding the vegetables natural flavors.

Pureed Broccoli with Roasted Garlic

Ingredients:
One to four garlic cloves, or to taste
3 teaspoons extra-virgin olive oil (divided)
1/8 teaspoon dried crushed red pepper, or to taste (optional)
2-1/2 cup broccoli florets
1 cup canned cannellini (white kidney beans), rinsed and drained
1 tablespoon fresh lemon juice, or to taste
1 tablespoon fresh chives, finely minced (or 1-teaspoon dried chives, crushed)
Salt and white pepper to taste
Hot pepper sauce to taste

Directions:
Preheat oven to 350-degrees.

Combine garlic, 1-teaspoon oil and crushed red pepper in small foil packet, sealing well. Bake until garlic is tender, about 35 minutes. Cool slightly.

Meanwhile, steam broccoli florets in microwave until very tender, about two minutes. Rinse with cold water to stop cooking process. Drain. Transfer to blender or food processor. Add cannellini, lemon juice, chives, and garlic mixture and remaining olive oil and puree until smooth. Season with salt, pepper and hot sauce.

For appetizers, serve puree as a dip for spears or sticks of raw vegetables such as bell pepper, celery and zucchini, or spread it on crackers.

To serve as part of a light meal, spread puree on pita bread or tortillas to make roll-ups. You may need slightly more olive oil to make puree easier to spread. Puree can be stored in a covered container in your refrigerator up to three days. Bring to room temperature before serving.

Recipe makes 1-1/2 cup puree.

Nutritional information per ¼ cup serving:
Calories 63
Carbohydrates 8g
Protein 3g
Total Fat 3g
Saturated Fat <1g (less than 1g)
Fiber 3g
Sodium 98mg
Calories from fat - 42%

Butternut Squash and Carrot Puree

Ingredients:
1 tablespoon extra-virgin olive oil
One medium onion, diced
Three carrots, peeled, thinly sliced
3-1/2 pounds butternut squash, peeled, seeded, cut into ½-inch pieces
1 cup fresh orange juice
1 to 2 tablespoons pure maple syrup, to taste
1/2 teaspoon ground nutmeg or to taste
1/4 teaspoon ground coriander or to taste
Salt and white pepper to taste

Directions:
Heat large, deep non-stick skillet or Dutch oven over medium-high heat. Add 1-tablespoon oil and warm until hot. Add onion and sauté until just tender but not browned, about four minutes. Add carrots and sauté until coated, about one minute. Add squash and sauté until beginning to soften, about eight minutes. Pour orange juice over vegetables.

Cover and simmer until vegetables are soft, about 25 minutes. Uncover and simmer until all liquid evaporates, about five minutes. Stir in maple syrup. Cool slightly. Working in batches, puree mixture in blender or food processor until smooth. Mix in nutmeg and coriander. Season to taste with salt and pepper. Transfer to serving bowl. (You can make this up to two days in advance and keep covered and stored in the refrigerator if desired. Heat gently in saucepan or microwave to re-warm).

Recipe makes about five-cups.

Nutrition information per ½-cup serving:
Calories 105
Carbohydrates 23g
Protein 2g
Total Fat 2g
Saturated fat <1g (less than 1g)
Fiber 5g
Sodium 18mg Calories from fat - 17-percent

Golden Pepper Combo

Ingredients:
Two pounds of yellow bell peppers (about eight), stemmed, seeded and quartered
1/2 teaspoon chili powder or to taste
1 teaspoon extra-virgin olive oil
Two red bell peppers cut into 1/4-inch thick strips
Two orange bell peppers cut into 1/4-inch thick strips
1/4 cup finely chopped flat-leaf parsley, washed and dried before chopping (optional)

Directions:
Roast quartered yellow peppers, skin side down, in preheated broiler (about 2 inches from heat) or in 500-degree oven, placing them skin-side down on rack set on baking sheet. (Coat rack with vegetable oil spray before using). You can also roast on a gas burner over open flame, using long-handled tongs). Roast until tender and skin is wrinkled and darkened or charred.

Transfer peppers to large bowl, cover tightly with foil and let vegetables steam ten minutes to help loosen skins. Reserve any juice accumulated in bottom of bowl during steaming. Rub off skins of peppers with hands or paper towel. (It is not necessary to remove every speck of skin - just as much as you are able to). Transfer peppers and reserved juice to blender or food processor and puree with chili powder.

In large non-stick skillet heat olive oil over medium-high heat until hot but not smoking. Add red and orange pepper strips and sauté, stirring frequently, until golden brown and tender, about five minutes. Season to taste with salt and pepper.

While pepper strips are sautéing, re-heat roasted pepper strips mixed together as an accompaniment for an entrée or as a topping for pizza or focaccia; or over potatoes, pasta, rice or couscous. Peppers can also be used as a topping for steamed vegetables such as broccoli, cauliflower or Brussels sprouts, or as a sauce for meat, fish or poultry entrees.

Recipe makes 1-cup puree and 2-1/2 cups sautéed strips.

Nutrition information per ½-cup serving:
Calories 112
Carbohydrates 24g
Protein 4g
Total Fat 2g
Saturated Fat - trace
Fiber 4g
Sodium 8mg
Calories from fat - 16%

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Courtesy of FitnessandFreebies.com
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