Sweet Potato & Broccoli Puree
Nourishing Puree Made with Seasonal Sweet Potatoes and Broccoli
A delightful and nutritious puree for early to mid-stage eaters, crafted from sweet potatoes, broccoli, and rice. This recipe is designed to be gentle on your baby’s digestion and can help prevent constipation.
Main Ingredients
- 1 small sweet potato (approx. 100g)
- 15-20g fresh broccoli florets
- 30g rice (or rice flour)
Seasoning
- A tiny pinch of salt (optional, for baby)
- A tiny pinch of salt (optional, for baby)
Cooking Instructions
Step 1
Begin by rinsing the rice thoroughly and soaking it in water for at least 30 minutes until softened. If you’re using rice flour, this step can be skipped. Wash the broccoli under running water and cut it into manageable florets. Peel the sweet potato and cut it into bite-sized pieces. Sweet potatoes are not only naturally sweet but also rich in dietary fiber, which is excellent for preventing constipation in babies.
Step 2
In a small pot, bring some water to a boil. Add the prepared broccoli florets and blanch them for about 1-2 minutes until they become tender-crisp. Be careful not to overcook, as this can diminish the nutrients. After blanching, quickly rinse the broccoli in cold water and drain well.
Step 3
Steam or boil the sweet potato pieces until they are very soft. Once cooked, mash the sweet potato while it’s still warm. For an extra smooth texture, you can press it through a fine-mesh sieve or blend it in a food processor until completely smooth. Ensure any fibrous core is removed.
Step 4
Now it’s time to combine all the ingredients. Place the soaked rice (or rice flour), mashed sweet potato, and blanched broccoli into a blender. Add a small amount of water to help achieve a smooth consistency, adjusting as needed for your baby’s age and preference.
Step 5
Transfer the blended mixture to a saucepan. Cook over medium-low heat, stirring constantly to prevent sticking. Continue to cook for about 5-10 minutes, or until the puree thickens and the rice grains are fully broken down, creating a soft, porridge-like consistency.
Step 6
Once cooked, allow the sweet potato and broccoli puree to cool down to a safe temperature for your baby. Portion the cooled puree into individual servings and store in the refrigerator or freezer for future meals. Reheat gently in a saucepan over low heat rather than using a microwave to best preserve nutrients.
