Pureed Veggies


As a parent, we all want to make sure that we are providing our children with the most nutritious meals possible and what better way to do that than with pureed veggies!  Sometimes, one of the easiest ways to make sure they are getting all of their servings of vegetables is to incorporate purees into traditional dinner time staples such as mac & cheese, pasta sauces, soups, muffin, breads and casseroles.  Here are a few easy puree ideas to incorporate into your next meal!  This is a great way to introduce your little ones to a new vegetable so that they can enjoy the taste first and then gradually expose them to different ways of eating that item.

White Puree (perfect for an Alfredo sauce or mashed potatoes)

2 cups cauliflower, cut into florets 

2 small to medium zucchini peeled and rough chopped 

1 teaspoon fresh lemon juice 

1 tablespoon water


  1. Steam cauliflower for about 10 to 12 minutes until very tender.
  2. Pulse the raw peeled zucchini with the lemon juice only.
  3. Drain the cooked cauliflower.
  4. Working in batches if necessary, add it to the pulsed zucchini in the bowl of the food processor with one tablespoon of water.
  5. Puree on high until smooth. Stop occasionally and push contents from the top to the bottom.

**This makes approximately 2 cups of puree and is a great recipe to double and freeze small batches to have on hand for later use.

Yellow or Orange Puree (great for cheese sauces)

Puree 1 cup of orange cooked vegetables such as butternut squash or carrots for every 16 oz. of pasta required in the recipe. 

Apple Cinnamon Muffins With Pureed Zucchini

2 eggs

1 cup applesauce

1 teaspoon vanilla extract

¼ cup light brown sugar

¼ cup honey

¼ cup pureed dates or date paste

2 cups pureed zucchini squash

1 cup all purpose flour

1 cup whole-wheat flour

1 tsp salt

1 tsp baking soda

½ teaspoon baking powder

3 teaspoons cinnamon

¼ teaspoon nutmeg

½ cup chopped nuts (walnuts work great), optional



  • Preheat your oven to 350 degrees. Grease a muffin tin with non-stick baking spray or use muffin liners.
  • In a large bowl using an electric mixer on medium speed beat together the eggs, vanilla, applesauce and pureed or shredded zucchini.
  • Add all the dry ingredients and mix until everything is combined. Add nuts and pour the batter into muffin tins, filling each tin about 3/4 full.
  • Bake at 350 degrees for 15-18 minutes or until golden brown and a toothpick inserted into center of muffin comes out clean. Let cool slightly before removing from muffin tin.  Makes a dozen muffins. Recipe yields about 12-14 muffins

Adapted From: www.sneakychef.com



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