The Ultimate Prebiotic Green Veggie Puree You Need To Keep Your Microbiome Healthy & Happy
This flavoursome, anti-inflammatory veggie puree is a quick and easy one-pot dish full of nourishing vegetables, ghee/ butter and bone broth. It’s a big gut healing staple in my house. It’s incredibly easy to digest, full of soothing bone broth and it’s loaded with fibre and prebiotics making it incredibly GUT FRIENDLY! Woohooo!
Prebiotics are just as important as probiotics when it comes to maintaining good gut health. They’re essentially the food for the good bacteria in your gut, and if you don’t feed your good bacteria, all of the supplements and fermented foods in the world won’t help them thrive. This veggie puree is a prebiotic bomb! Some people may experience some bloating after they eat this because what they’re experiencing a massive feeding of the good bacteria which can will allow the bacterial colony to grow and strengthen. The long-term benefit of this is that bloating will ease and many aspects of digestion and digestive health will improve.
Cauliflower is known to be an effective detoxifier for the liver and it can aid in cleansing toxins from the blood, lymph, tissues, and organs. And the herbs aren’t just there to brighten the dish – basil contains powerful plant compounds including eugenol, citronellol and linalool that have been shown to help reduce gut inflammation. However, if basil isn’t your thing, then swap it to sage leaves, they have the ability to aid in digestion of fatty and hard to digest foods and it has anti-microbial and anti-bacterial properties making it an excellent natural remedy for fungal, viral, and bacterial infections.
The below recipe is just a guide. By all means feel free to omit an ingredient if you don’t have it, or you can simplify it. I regularly just cook cauliflower, zucchini and broccoli stems (as it’s a great way to use them up) in bone broth and blend it all up with butter/ghee and salt.
1 large cauliflower head
2x broccoli stalks
2-3 cloves of garlic
1 small onion or 2 shallots
Optional; 1 romanesco broccoli
Salt and pepper to taste
3-4 Tbsp ghee or butter
Roughly 1-1.5L of bone broth for cooking (or use filtered water if vegetarian)
A handful of fresh basil leaves, 3-6 fresh sage leaves or a few sprigs of fresh thyme leaves
Roughly chop all of the vegetables and add them to a large saucepan.
Add the bone broth to the saucepan and bring the vegetables to the boil with the lid on.
Cook the vegetables until they’re soft.
Strain the bone broth (or water) from the vegetables and set it aside to drink later. Add the cooked vegetables, herbs of your choice, ghee or butter + the salt and pepper to a food processor or thermomix and blend on high until completely smooth. Scrape down the sides and re-blend.
Taste add more herbs, salt, pepper or ghee/ butter if desired and re-blend.
Serve with roast chicken, slow cooked lamb or beef or freshly cooked seafood.
This will make a lot! I like to freeze half of it and pull it out of the freezer and serve it with slow cooked lamb and gravy (mmmmm yum, my fave!)
If you would like even more easy, gut friendly and veggie loaded recipes, I have a whole chapter of purees in my cookbook GUTALICIOUS