Fun with Veggie Purees!
 

By popular demand, a thread on our favorite veggie puree's and different ways we use them for majah' flavah'!!!

Here are some rough estimates I use to measure my veggies:
1 medium cauliflower ~ 4 cups chopped
1 rib celery ~ 1/2 cup chopped
1 medium bell pepper or poblano ~ 1 cup chopped
4 jalapenos ~ 1 cup choppped
1 medium zucchini ~ 2 cups chopped
1lb asparagus ~ 2 cups chopped
1lb mushrooms ~ 2 cups chopped
*Double check with your own measurements as veggie descriptions can be relative!

*Keep in mind your puree will blend down tremendously, so it's a good idea to parse it out after you make it to keep 'track' of just how many cups of veggies you are consuming.

*Note: I tend to add 'extra' celery to my purees, not only does it add structure, but it's a "lighter" veggie that can help balance out some of the carbier ones on the Select list.

*Check your labels and with your coach - the 1 cup of Chicken Broth I use adds 5 calories from 1g protein.

*For those folks having trouble fitting in your 2 tsp oil allotment/day - you can add it to your purees! Just make sure to account for it. Personally, I do NOT count the amount I use to spray my veggies before roasting - as it is such a small spritzing and the cooking process does affect the oil structure and you want to make sure you have a 'pure dose' of it to help your body absorb the fat soluble vitamins, etc.

BEWARE!!! CAUTION!!! When blending hot items keep the stopper off the top of your blender or else you will face a steam explosion when you take off your blender top!

...Now on to the puree's!

Braised Celery, Mushroom, & Garlic Puree
 

1 lb mushrooms
4 ribs celery
4 cloves garlic
EVOO
Spices - sea salt, black pepper, thyme, rosemary, sage, etc.
Chicken Broth

1. Lightly spray a sautee pan with EVOO
1. Chop celery in thin slices, place in sautee pan, cooking at medium heat ~5-8 minutes until they start turning transclucent
2. While the celery is sauteeing, wash & thinly slice the mushrooms, add to the sautee pan
3. Dice the garlic, add to the pan, and allow to brown slightly while adding your spices to taste
4. Add Chicken Broth to just barely cover vegetables and allow to simmer over low heat ~10 minutes
5. Pour into a blender and puree until smooth, add spices to taste

*I use this as 'gravy' over my meat as well as a soup thickener.
*Recently I roasted a turkey and after chilling and skimming the fat from the pan drippings I added this puree and everyone loved the "gravy" on the turkey - no butter, no flour - just yummy flavor (I added S&P, rosemary, sage, & lavender)!

Roasted Red Pepper "Salsa"
 

3 Red Bell Peppers (or you can use jarred)
3 Poblano Peppers
0-4 Jalapenos Peppers (depending on your heat level)
4-6 cloves Garlic
1 bunch Cilantro
1 Lime
MSG-free Fajita Seasoning
Optional: Tomatoes (Restricted Veggie, 2x/week)

1. Cut the Poblano & Bell Peppers in half, clean out seeds & membranes, place cut side down on a cookie sheet & spray with EVOO along with the garlic cloves (w/the skins on - they roast inside the shell).
2. Roast in the oven at 500 degrees ~8 minutes until the skins start to blacken and bubble - watch carefully.
3. Remove from the oven and peel off the black skin & shell the roasted garlic
4. In a blender add the roasted peppers & garlic, deseeded/demembraned jalapenos, cilantro, lime juice, and fajita seasoning to taste and puree. You can also add 2 stalks of raw celery to the puree for 'structure'

*The cilantro and jalapenos really kick up the flavor!
*You can roast the jalapenos as well, but I prefer them raw in the salsa for more heat.
*The more you deseed the jalapeno the less heat you get.
*You can use it for your lettuce wrapped fajita tacos
*Thinly sliced radishes also serve as great "chips" for dipping (I've seen this offered at Mexican restaurants in Tucson)
*Also roasted/fresh tomatoes can be added - I tended to avoid the Restricted Veggies when possible so it's not explicitely listed in this recipe - but tomatoes are allowed on IP 2x/week!

yipeeee!!!!!!!!!!!!!!!!!!!!!!!
:dance: :dance: :dance:

Roasted Red Pepper Tomato Sauce
 

4 Red Bell Peppers (or you can use jarred)
1 Poblano Peppers
4-6 cloves Garlic
EVOO
Italian Seasoning
Optional: Tomatoes (Restricted Veggie, 2x/week)

1. Cut the Poblano & Bell Peppers in half, clean out seeds & membranes, place cut side down on a cookie sheet & spray with EVOO along with the garlic cloves (w/the skins on - they roast inside the shell).
2. Roast in the oven at 500 degrees ~8 minutes until the skins start to blacken and bubble - watch carefully.
3. Remove from the oven and peel off the black skin & shell the roasted garlic
4. In a blender add the roasted peppers & garlic, along with Italian seasonings to taste and blend thoroughly. You can also add 2 ribs raw celery for 'structure'.

*I have used this in place of tomato sauce, you can also omit the poblanos, but I like a little bit of that pepper flavor.
*I found the WF Marinara a little "weird" tasting, but you can blend it together with this sauce to help with the flavor and stretch out the sauce calories/carbs.
*Also roasted or fresh tomatoes can be added - I tended to avoid the Restricted Veggies when possible so it's not explicitely listed in this recipe - but tomatoes are allowed on IP 2x/week!

OMG this could not have been timed more perfectly! I just made a ton of homemade roasted red peppers yesterday in anticipation of making some sauce for zucchini lasagna! Thank you thank you thank you!

Roasted Cauliflower, Celery, & Garlic Puree
 

1 head Cauliflower
4 ribs Celery
4-6 cloves Garlic
EVOO
Spices (sea salt, pepper, paprika, cumin, etc)
1c Chicken Broth

Preheat oven to 350degrees
1. Rough chop the Cauliflower florets, chop the stems more fine, and chop the Celery in ~2" pieces, leave the garlic in the shell (they will roast inside themselves)
2. Place veggies on cookie sheet, spray with EVOO, sprinkle with spices
3. Roast for ~30minutes until the cauliflower florets start to brown
4. Blend veggies with ~1 cup Chicken Broth and additional spices to taste

*Otherwise known as Mashed 'Fauxtatoes'
*I add this as a soup thickener A LOT - makes it a very hearty, thick bowl!
*Also, I've added this to the IP Potato Puree with some chopped veggies for 'Baked Croquettes'
*The celery adds a light/no flavor to this puree, you can omit if desired - I add it for a lighter touch of veggies to the 'carbier' cauliflower

Roasted Eggplant & Garlic Puree
 

1 Eggplant (Restricted Veggie, 2x/week)
4 ribs Celery
4-6 cloves Garlic
EVOO
Spices
1 cup Chicken Broth

Preheat oven to 350 degrees
1. Slice eggplant lengthwise in ~1" thick sections, chop celery in ~2" slices, place on cookie sheet with garlic cloves in the skins (they roast inside themselves).
2. Spray with EVOO and sprinkle with spices
3. Bake for ~30 minutes until the eggplant flesh has fully cooked
4. Place eggplant and shelled garlic with Chicken Broth & additional spices to taste and blend until smooth.

*This also makes a great soup thickener
*Also can use as a spread on some of Rainbows fabulous Plain Crepe crackers
*Note that Eggplant is a Restricted vegetable at 2x/week

Awesome LizRR!!!!! I can't wait to try them!! Thanks for doing this!

Basic Roasted Pepper Puree
 

4 Red Bell Peppers (or you can use jarred)
2 Poblano Peppers
2 Jalapenos Peppers
4-6 cloves Garlic
Sea Salt & Pepper, Fajita Seasoning

1. Cut the Poblano, Jalapenos, & Bell Peppers in half, clean out seeds & membranes, place cut side down on a cookie sheet & spray with EVOO along with the garlic cloves (w/the skins on - they roast inside the shell).
2. Roast in the oven at 500 degrees ~8 minutes until the skins start to blacken and bubble - watch carefully.
3. Remove from the oven and peel off the black skin & shell the roasted garlic
4. In a blender add the roasted peppers & garlic and puree. Add seasoning to taste.

*This is the puree I regularly added to make a 'Spicy Chicken Soup'
*FYI, I find the Chicken Soup to be my favorite as the flavor is the most easily manipulated by purees (plus it only has 1 carb and 100 calories! One of the 'lighter' IP packets available, for those that are keeping track).

Thanks LisaRR! I'm copying and pasting all of them into my Ideal Protein Recipe file. And I'll be testing a few pretty soon - just as soon as I get the fixin's. I need to buy more veggies!!!! I've never gone through so many veggies in my life before....... :D

P.S. I now find it rather humorous at the supermarket - my cart is full of vegetables and fresh protein items mostly. Several times I've had somebody (who's unloading a cart full of processed food items with minimum fresh fruits, etc.) comment on 'how healthy' my shopping is ! LOL.

These recipes sound really good! Thank you Liz.

There should be a way to make a thread a "favorite!" Love the recipes, thanks for sharing!

Roasted Broccoli & Garlic Puree
 

Broccoli Crowns
4 ribs Celery
4-6 cloves Garlic
EVOO
Spices - sea salt, pepper, thyme, sage, rosemary
1c Chicken Broth

Preheat oven to 350 degrees
1. Rough chop broccoli crowns, finely chop stems, chop celery in ~2" pieces, keep garlic in the shells
2. Place veggies on cookie sheet, spray with EVOO, sprinkle with seasonings
3. Roast veggies ~30 minutes, broccoli crowns will start to brown
4. Place broccoli, celery, and shelled garlic in blender with Chicken Broth and spices to taste until smooth.

*This would work as a thickener in broccoli soup!
*I usually chop the stems of broccoli & cauliflower 'finer' than the crowns because they are thicker & need the extra help to get tender during roasting

Roasted Asparagus & Garlic Puree
 

2 lb Asparagus
4-6 cloves Garlic
Seasonings
1c Chicken Broth
Salt, Pepper
Lemon - juice & zest

Preheat oven to 450F.
1. Place the asparagus spears & garlic in the shell on a cookie sheet
2. Roast for 10 minutes. Turn asparagus and roast for about 10 more minutes, until asparagus is very tender. If anything looks like it’s browning too much, take it out.
3.When the asparagus is done, cut the asparagus into pieces and put it into the blender with the shelled garlic, along with the Chicken Broth, lemon juice, lemon zest and blend on high until smooth. Add seasonings to taste.

*These directions are for thicker asparagus.
*Thin asparagus may take much less time so start with 6 minutes, turn and check again in 5 minutes.

Liz, you are the BEST! Thank you!

these all sound so yummy! Off to my local farmers market to buy veggies up and start to puree!

Liz, Thank you very much for posting these!
You are amazing!

Liz, because of you I've become HOOKED on the veggie puree, I've been making the broccoli one and the roasted pepper/pablano one and the cauliflower, can't get enough of them. :stir: They are all delish! :hun: I was sooooo getting tired of salads. Thank you so much!

I will definitely be making these purees, thanks so much for sharing!!!

wow thank you very informative

Roasted Celeriac, Celery, & Garlic Puree
 

Celeriac
4 ribs Celery
4-6 cloves Garlic
1c Chicken Broth
EVOO
Seasonings - sea salt, pepper, chives, thyme, etc
Lemon - juice & zest

Preheat oven to 350°F.
1. Peel off outer skin of celeriac and dice into ~1" cubes, chop celery in ~2" pieces, keep garlic cloves in the shell
2. Scatter veggies on cookie sheet, spray with EVOO, sprinkle with seasonings
3. Bake ~30-40 minutes and add to blender
4. Blend them up as a puree adding Chicken Broth, lemon juice & zest, and seasonings to taste.

*The celeriac alone has a 'celery' flavor (no surprise as it is Celery Root) that is stronger than the celery alone
*Usually I serve this as a side dish to my dinner protein.

Chicken & Broccoli Casserole
 

Broccoli Crowns
Chicken Breasts
Roasted Mushroom, Celery, & Garlic Puree
EVOO
Seasonings

Preheat oven to 350 degrees
1. Prepare chicken until tender using the usual seasonings (sage, thyme, garlic, bay leaf, onion, celery, etc), boil, bake, grill, however you choose to prepare chicken. Cut into bite-sized pieces and set aside.
2. Spray casserole dish with EVOO
3. Chop broccoli into bite-size florets and lay on the bottom of casserole dish.
4. Pour Puree over the broccoli; add the chicken.
5. Pour more Puree over the chicken
6. Bake at 350°F for 25-30 minutes until bubbly.
Let stand 5-10 minutes before serving.

*You don't have to just eat puree's straight from the bowl or in a soup - you can use them in casseroles too! They add a rich 'creamy' sauce, and I personally don't even miss the flour, fat, and butter.

WOW Liz!! Thank you so much for taking your time to do this for us. I will definitely be trying a few of these in the near future. :)

I too go through huge amounts of vegetables.

Liz, these are wonderful and I think veg purees are absolutely one of the best things I've learned about cooking while on IP that I will definitely carry forward into maintenance. What a great way to create fast healthy soups and sauces (and casseroles, etc.)!

Mashed Sweet 'Fauxtatoes'
 

1 Rutabaga
1/2 tsp Cinnamon
2 tbsp WF Pancake Syrup (to taste)
Optional: 1/2 cup Almond Milk <--adds 15 calories-1g fat/.5g carb/.5g protein

1. Wrap rutabaga in foil and bake in the oven ~1.5-2 hours at 375 degrees
2. Let Rutabaga cool slightly and peel easily.
3. Add Rutabaga, WF Pancake Syrup and Cinnamon in a blender and puree until smooth, add water or optional Almond Milk to make desired consistency.

*Rutabaga has that natural sweet potato taste to it that would be enhanced by some maple goodness!
*You can add this purée to your pancake (or waffle) batter for sweet potato pancakes

:rofl: that cracked me up!!!! so true!!! time to get the axe out!! woot woot

It's TRUE! Those babies can be THICK!!!

Rhubarb Jam
 

1 bag frozen Rhubarb ~4c chopped (or fresh when in season)
2 tbsp WF Strawberry Spread
1 envelope Knox Unflavored Gelatin
1 cup Water

1. Place frozen Rhubarb in microwave safe bowl and microwave for 5 minutes.
2. Stir with fork, add 2 tbsp WF Strawberry Spread, Knox Gelatin, 1 cup water.
3. Microwave an additional 2 minutes, mash with fork/blend with immersion/puree in blender/etc until desired consistency. Add additional WF Strawberry Spread if desired.
4. Let set in the fridge.

*I always have a bowl of this in the fridge for 'sweet tooth emergencies' - it is a PERFECT fruit fix!
*The gelatin gives it a 'jelly' texture and a collagen boost as well - great for the skin!
*One envelope Knox Unflavored Gelatin adds ~24 calories from 6g protein
*This can be added to puddings, smoothies, IP ice cream, Crispy Cereal Pancakes, Waffles - anywhere where a fruit addition would be appropriate

i made a rhubarb puree today and put some on my crispy cereal pancake for lunch. I had some left and was just going to eat it but instead I added some crushed ice and water and blended it in my magic bullet for a yummy slush!

My puree was frozen rhubarb microwaved until mushy and some WF strawberry syrup.

Would you be able to mix these wonderful purees up ahead of time (while we still have fresh veggies in our gardens) and put in a ziploc and freeze? or would they seperate?

Thank you Liz! :hug:

I'm starving today and this was what I needed...

I'm going to go make dinner :carrot:

I used to make it the same way, but added the gelatin for the texture of 'jam' and the cheap collagen boost for any kind of benefit it has for skin elasticity!

I am not an expert, but i dont see why they wouldnt keep in the freezer just fine.

My skin sure could use some firming up now!

Thank you LizRR- we had roasted pepper with tomato puree for dinner tonight, over zucchini "noodles"- so delicious. Now I wish I had made a double batch and frozen one. I am sure this would freeze very well. At least I know for next time!

OMG I thought it was just my rutabagas! I hadn't had them before and was swearing and throwing knives around like a circus act. my poor bf was afraid to come into the kitchen.

Why does LizRR add Celery in all of her purees?
 

I tend to add at least 4 ribs of celery to just about every puree. I do this because some of the Select Veggies are 'carbier' than others and I know that Celery (& Cucumbers) are some of the lightest ones on the list.

I find the roasted celery to have such a mild flavor, usually I don't even taste it, and it just adds more 'filling' to the purees - which blend down tremendously.

Also, I add a few stalks of raw celery to some purees when I need more 'structure' (like the Salsa puree). Sometimes they come out pretty thin and a few stalks can help fluff it up some.

I blend it down very well, the fibrous tissue get completely pulverized in my full size blender - every machine is different though, so if you find it gets in the way of your particular puree and taste buds, then by all means feel free to omit.

HA. This is true. I bought one the other day and I ended up throwing it away b/c my hand was hurting trying to cut through that thing.
I might have to give it another shot.