Diet Suitability
| Category | ✅ / ⚠️ | Notes |
|---|---|---|
| 🧂 Low-histamine | ✅ | Carrots and swede are both low histamine. Use fresh spread and avoid leftovers >24h unless frozen. |
| 🌿 Low/moderate-salicylate | ✅ | Carrots and swede are low salicylate when peeled. Nuttelex is generally low unless flavored. |
| 🌾 Gluten- and dairy-free | ✅ | Naturally GF/DF. Use a verified dairy-free spread like Nuttelex Olive or Buttery. |
| 🧠 Neurodivergent-aware | ✅ | Soft, mild, non-spicy. Easy to mash, freeze, and reheat. Low prep and sensory-friendly. |
| 🌀 Low-inflammatory / Low-GI | ✅ | Root veg with slow carbs. No sugar or irritants. Anti-inflammatory if oil is neutral. |
| 🍽️ Cookable in All Zones | ✅ | Prep in Green/Yellow, reheat in Red/Black. Can be batch cooked and frozen. |
Ingredients
- 500 grams carrots peeled and cut into 2cm dice
- 400 grams Swede, peeled and cut into 2cm dice (fresh and young swede – about 2 small)
- 1-2 tbsp suitable DF Spread e.g. Nuttelex
- Salt for seasoning
Method
- Place carrots and swedes in a large saucepan of cold water and bring to the boil. Simmer for 30 min or until cooked. Drain and return half the vegetables to pan and cover to keep warm.
- Place remaining vegetables into a food processor and pulse until smooth. Add df spread and pulse for 30 sec until combined. Season to taste with salt. Return puree to the pan and stir to combine. Transfer to a serving dish. Garnish with chopped chives or parsley, if desire
Yields:
👉 4–6 small side serves (approx. ½ cup each)
👉 2–3 large serves (as a main component or gentle dinner bowl)
📝 Tip: Freeze in ½-cup or 1-cup portions for flexibility.
🍽️ Ideal for Red/Black zone use — just reheat
