Puréed Veggie Mash

Ingredients:

• ½ sweet potato

• ½ brown onion

• ½ butternut pumpkin (no skin)

• 1 zucchini

• ½ floret broccoli only (stems removed)

• 1 carrot

• 1 tsp butter

• ½ clove garlic OR garlic-infused oil (optional – omit if reflux/bloating)

• ½–1 tsp low-salt powdered stock (or homemade stock)

• Pinch salt

Method:

1. Peel all vegetables thoroughly and remove seeds, skins, and tough stems.

2. Chop vegetables small and place in a saucepan.

3. Cover with water or low-salt stock. Add garlic (if tolerated).

4. Bring to the boil, then simmer until vegetables are very soft and easily mashed with a fork.

5. Drain most of the liquid, reserving some to thin texture if needed.

6. Add butter and blend with a stick blender or food processor until completely smooth and lump-free (baby-food consistency).

7. Add extra cooking liquid gradually to achieve a smooth, pourable purée.

8. flavour add other herbs such as thyme, rosemary, parsley or oregano etc.

Puree Texture Should:

Should fall off a spoon easily, have no lumps, skins, strings, or bits and should not need chewing!

Serving Guidance (Post-Op)

• Start with ¼ cup (60 mL) per serve

• Eat slowly (20–30 minutes)

• Stop at first sign of fullness

• Best consumed warm, not hot

Optional Protein Boost (but highly recommended!)

• Blend in 1–2 tbsp unflavoured protein powder after cooking, OR

• Add 2–3 tbsp smooth ricotta, cottage cheese (well-blended), or silken tofu if tolerated

• Aim: ≥10 g protein per serve