Directions:
- Cut the squash in half and remove seeds and membranes. You may bake the squash at 400*F. for about 1/2 hour or till tender. Or you can microwave in a microwave safe dish with a tbls. or two of water for about 8-10 minutes. Pierce with fork to check if done. Or if you wish, peel squash, cut in chunks and boil with carrots and sweet potato.
- In a medium pot, cover carrots and sweet potatoes with cold water and boil for about 20 minutes until yams, and especially carrots, are very tender. If the carrots aren't completely cooked, they will leave little nubs, so make sure it's smooth.
- Drain the sweet potatoes and carrots(and squash if using) and put them in the food processor with two tbls. of water. Puree on high until smooth, no chunks should remain. Stop occasionally to push the mix from the top to the bottom. If you need to, add more of the water to make a smooth puree, but the less water the better.
- This makes about 3 cups of puree. Double the recipe if you want to store more puree. Keep in the fridge up to 3 days, or freeze 1/4 cup(or 1/2 cup) portions in sealed plastic bags or small plastic containers.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 89.81 Kcal (376 kJ) | ||
| Calories from fat | 0 Kcal | ||
| % Daily Value* | |||
| Total Fat | 0g | 0% | |
|---|---|---|---|
| Sodium | 53.01mg | 2% | |
| Potassium | 629.82mg | 13% | |
| Total Carbs | 21.85g | 7% | |
| Sugars | 3.59g | 14% | |
| Dietary Fiber | 4.5g | 18% | |
| Protein | 2.19g | 4% | |
| Vitamin C | 15.2mg | 25% | |
| Vitamin A | 0.8mg | 26% | |
| Iron | 1.4mg | 8% | |
| Calcium | 62.1mg | 6% | |
| Amount Per 100 g | |||
| Calories | 44.32 Kcal (186 kJ) | ||
| Calories from fat | 0 Kcal | ||
| % Daily Value* | |||
| Total Fat | 0g | 0% | |
|---|---|---|---|
| Sodium | 26.16mg | 2% | |
| Potassium | 310.79mg | 13% | |
| Total Carbs | 10.78g | 7% | |
| Sugars | 1.77g | 14% | |
| Dietary Fiber | 2.22g | 18% | |
| Protein | 1.08g | 4% | |
| Vitamin C | 7.5mg | 25% | |
| Vitamin A | 0.4mg | 26% | |
| Iron | 0.7mg | 8% | |
| Calcium | 30.6mg | 6% | |
* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.
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