Puree and Simple

Vegetable purees make delicious side dishes for grilled entrees or low-fat alternatives to rich cream sauces, but they are successful only when fresh vegetables are used.

Proper seasoning enhances the essence of the vegetable, and I have found that simple herbs and spices--used with a light hand--worked best. Some chefs season purees with fruit juices--lemon, lime, apple; you may also use a swirl of nonfat plain yogurt or buttermilk to contrast with the vegetable’s sweetness.

BAKED CARROT PUREE WITH MINT AND CARDAMOM

7 cups sliced carrots

1/4 cup honey or to taste

2 tablespoons finely minced mint

1/2 teaspoon cardamom

Salt

Freshly ground pepper

1 egg, lightly beaten, optional

Oil

Steam carrots in large pan with steamer basket until slightly tender, about 8 minutes. Drain.

Puree carrots in blender or food processor with honey, mint and cardamom until smooth. Season to taste with salt and pepper. Add more honey if carrots are bitter. Stir in egg if desired.

Bake in lightly oiled 1-quart casserole at 350 degrees 30 minutes.

8 servings. Each serving:

74 calories; 65 mg sodium; 0 cholesterol; 0 fat; 19 grams carbohydrates; 1 gram protein; 1.02 grams fiber.

BAKED SWEET POTATO PUREE WITH FRESH GINGER (IT’S A SNAP)

3 large sweet potatoes, cut into 2-inch pieces

1 teaspoon grated ginger root

1/2 teaspoon cinnamon

1/2 teaspoon nutmeg

1 teaspoon finely grated lemon peel

2 tablespoons orange juice

Oil

Steam sweet potatoes in large pan and steamer basket until tender, about 15 minutes. Drain and remove skins. Puree in blender or food processor with ginger, cinnamon, nutmeg, lemon peel and orange juice until smooth.

Bake in lightly oiled baking dish at 350 degrees 20 minutes.

6 servings. Each serving:

70 calories; 5 mg sodium; 0 cholesterol; 0 fat; 17 grams carbohydrates; 1 gram protein; 0.58 gram fiber.

BALSAMIC BEETS

2 pounds beets, trimmed and quartered

2 tablespoons balsamic vinegar

1 teaspoon sugar

Salt

Freshly ground pepper

Steam beets in large pan and steamer basket until slightly tender, about 15 minutes. Drain and remove skins. Puree in blender or food processor. Stir in vinegar, sugar and salt and pepper to taste. Serve immediately.

4 servings. Each serving:

109 calories; 237 mg sodium; 0 cholesterol; 0 fat; 25 grams carbohydrates; 3 grams protein; 1.81 grams fiber.