Cauliflower Puree is a great first food for babies. However, this delicious puree shouldn’t be limited in this way. Stir it through sauces for an extra veggie hit or add a little butter, seasoning and thyme to turn it into a silky and creamy side dish.
Due to its versatility, cauliflower is often used to replace meat, grains and flour. (e.g cauliflower rice, cauliflower nuggets, pizza bases, gnocchi & cauliflower steaks).
Pureeing cauliflower has also become popular to use as a replacement for mashed potatoes or to stir into meals as a veggie boost.
How to Choose a Cauliflower
When buying a cauliflower look for one that
- Is creamy white in colour and blemish-free
- Has firm and densely packed florets
- Feels heavy for its size
- Has fresh green leaves.
How to Make Cauliflower Puree
As the nutrients in cauliflower are water-soluble they can leach into the water during cooking. For this reason, it is best to cook the cauliflower in as little water as possible, doing this also avoids the cauliflower becoming waterlogged.
- Prepare: Remove base and outer leaves, wash and chop into small pieces. The more evenly sized the pieces are, the more evenly they will cook. However, don’t stress out about it too much as overcooking isn’t a problem.
- Cook: Place the chopped cauliflower in a pan with approx 3/4 cup of boiling water. Simmer, covered, for around 10 minutes, or until tender. The smaller you chop your cauliflower the faster it will cook. I chopped approx 0.5–1cm thick.
- Blend: Puree until smooth adding 1/4 cup of the cooking liquid (or baby milk) until desired consistency is reached. You can blend in a food processor, high-speed blender or with an immersion (stick) blender. Alternatively, you can mash for a more rustic, chunky texture.
If making as a family side dish, rather than a baby puree, when blending add butter, salt and lemon juice to taste.
Cauliflower Puree for Babies
Cauliflower puree is excellent mixed with other vegetables, grains and proteins. Try mixing it with
Other Uses for Cauliflower Puree
- Side Dish: Blend with butter, salt and seasoning for a tasty side dish. It works with most dishes you would serve with mashed potatoes, such as; chicken, steak, lamb, fish or scallops.
- Veggie Boost: Add to smoothies, sauces or baked goods as a great way to get more vegetables into your family’s diet. Remember it is always good to celebrate the vegetable rather than trying to hide it or sneak it in, let your child see how versatile vegetables can be!
- Refrigerate: Allow to cool, place in an airtight container and refrigerate for up to two days.
- Freeze: Allow to cool, spoon the puree into ice-cube trays and freeze until solid. Once they’re fully frozen, quickly pop them all out and place the frozen cubes into a freezer bag or container and return to the freezer. Thaw overnight in your refrigerator.
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Cauliflower Puree is a great first food for babies. However, this delicious puree shouldn’t be limited in this way. Stir it through sauces for an extra veggie hit or add a little butter and lemon to turn it into a silky and creamy side dish.
Prep Time: 10 minutes
Cook Time: 15 minutes
Total Time: 25 minutes
Serves:8 (baby portions)
Hover over “serves” value to reveal recipe scaler
Extra ingredients if making as a side dish
- Remove the base and outer leaves from the cauliflower and wash. Chop into small 0.5–1 cm (0.2–0.3 inch) pieces. Don’t worry about keeping florets intact
- In a large pot, bring 3/4 cup (180ml) of water to a boil. Add the cauliflower; bring back to a boil. Cover, reduce the heat to low and steam for 10–15 minutes, or until the cauliflower is very tender.
- Use a slotted spoon to transfer the cauliflower to a food processor. Blend until smooth adding some of the cooking liquid if needed (alternatively add baby milk).
CAULIFLOWER COOKING TIME: The smaller you chop your cauliflower the faster it will cook. Make sure cauliflower is very tender before blending. Keep checking on the cauliflower every few minutes to prevent scorching.
BABY: If making for a baby do not add the extra ingredients (butter and salt) used for making the side dish. You may wish to add a little thyme for flavour.
SIDE DISH: You may wish to cook the cauliflower in chicken stock, instead of water, for extra flavour.
REFRIGERATE: Allow to cool, place in an airtight container and refrigerate for up to two days.
FREEZE: Allow to cool, spoon the puree into ice-cube trays and freeze until solid. Once they’re fully frozen, quickly pop them all out and place the frozen cubes into a freezer bag or container and return to the freezer. Thaw overnight in your refrigerator.
Nutritional Information is a ROUGH guide only, calculated using an online nutrition calculator. Facts are based on the baby version and do not include the addition of butter and seasoning.
Amount Per Serving
Calories from Fat 9
% Daily Value*
Saturated Fat 1g5%
Vitamin C 35mg42%
* Percent Daily Values are based on a 2000 calorie diet.
Course:Puree, Side Dish
Keyword:Baby Puree, cauliflower puree