Purees 101

Everything and anything you ever wanted to know about purees. I'm going to start adding some to foods to help us get more veggies & fruits in everyday! And it just takes a little time each week.

1) Prepare veggies/ fruits. How you prepare it depends on the fruit/ veggie. (references list below)

2) Cook the veggies. Steam, roast, or microwave veggies.

3) Puree in food processor or blender. I plan on using my Ninja. Puree it until smooth and creamy. Mash bananas and avocados w/ fork before pureeing. You may need to add a teaspoon of water for carrots, cauliflower, or broccoli to make it smooth enough. Let warm purees cool.

4) Portion & package the purees. Measure purees into 1/2 c portions. and package in small zipper lock bag (you can then put those in a larger freezer bag for longer storage). Label each bag w/ type and amount of puree (i.e. 1/2 c cauliflower 11/9/11) Refrigerate purees that will be used within the next couple days and freeze the rest.

5) Cook. I will be linking recipes back to this... and you can add to your recipes too. Thaw bags in microwave or soak in bowl of hot water til soft. Snip corner of bag w/ scissors and squeeze out puree.

Veggie Purees:
Avocado- Cut in half lenthwise, remove seed, Scoop flesh out of peal. Mash well in bowl w/ fork until smooth, then puree in food processor/ blender (abt 2 mins). When storing, squeeze out air out of bag before sealing.
Beets- Leave them whole (trimming any stems to 1 inch). Wrap in aluminum foil and roast at 400 for about 1 hr (they're done when you can piece tip w/ sharp knife). After peeling, place in blender abt 2 mins
Broccoli- Cut into florets. Steam for 6-7 minutes. Florets should be tender but still bright green (if they turn olive green, they're overcooked). Blend for 2 mins, adding a few teaspoons of water if needed for smooth texture.
Butternut Squash- Put off stem, cut squash in half lengthwise and scrap out seeds. Roast halves on cookie sheet, flesh side down at 400 for 45 to 50 mins. Scoop out flesh and puree in blender for abt 2 mins.
Carrots- Peel, trim ends, and cut into 3 in chunks. Steam for 10-12 mins. Blend 2 mins with a few teaspoons if needed.
Cauliflower- Cut off florets and discard hard core. Steam 8-10 mins. Blend 2 mins with a few teaspoons of water if needed.
Peas- Steam frozen peas for about 2 mins; if thawed reduce steaming time to 30-60 secs. Blend 2 mins, add water if needed.
Red Bell Peppers- Cut in half through steam end. Remove stem, seeds, and white membrane. Steam 10-12 mins. Blend 2 mins.
Spinach- No prep needed for baby spinach. For mature spinach, fold leaves in half and take off stem. Steam for 30-40 mins or cook in skillet w/ 1 T of water for 90 secs or til wilted. Blend 2 mins.
Sweet potatoes- Don't peel. Cut in quarters, if steaming. Leave whole, if roasting. Steam 40-45 mins or Roast at 400 for 50-60 mins. Scoop out flesh and puree in blender.
Zucchini & Summer Squash- Trim off ends and cut into 1 in pieces. Steam 6-8 mins. Blend for 2 mins.

Fruit Purees
Apples- Make be peeled or not. Quarter and core. Blend 2 mins.
Bananas- Use ripe bananas for smoothest, sweetest puree. Mash w/ fork on cutting board. Puree in blender 2 mins.
Blueberries, Raspberries, Strawberries- Thaw, if frozen. But off stems for strawberries. Blend 2 mins.
Cantaloupe- Cut melon in half, scoop out seeds. Cut melon into wedges & pare off rind. Blend 2 mins.
Cherries- If fresh, stem and pit the cherries. If frozen, thaw them. Blend 2 mins.
Pineapple- Cut off stem. Pare off rind. Quarter lengthwise, cut out core, and cut into chunks. Blend 2 mins.

Chicken & Beef
1. Sprinkle cut of chicken, beef w/ salt and pepper.
2. Coat large non-stick skillet w/ cooking spray and heat over medium heat. When skillet is hot, add 1 T olive oil, and then the meat. For chicken cutlets, cook 4-5 mins per; for chicken breast/ steak cook 5 mins per side, reduce heat to low, cover, and cook 9-10 mins longer.
3. Let cool slightly before cutting into pieces.
4. Transfer food to blender and finely ground. Add water slowly to make creamy.