Broccoli puree with coconut cream

Name: Broccoli puree with coconut cream
Cook time: 17 min
Total time: 17 min
Yield: 1 dish
Cuisine: Mediterranean
Ingredients: Broccoli; Coconut cream; Lime; Nutmeg; Table salt

A source of fiber and vitamins C and K, this puree has a creamy texture thanks to coconut cream and a refreshing lime flavor. It is perfect for maintaining health and variety in the diet.

Ingredients

Servings:

Include ingredient	Ingredient	Qty, g
Include ingredient: Broccoli	Broccoli	Ingredient quantity for Broccoli in g
Include ingredient: Coconut cream	Coconut cream	Ingredient quantity for Coconut cream in g
Include ingredient: Lime	Lime	Ingredient quantity for Lime in g
Include ingredient: Nutmeg	Nutmeg	Ingredient quantity for Nutmeg in g
Include ingredient: Table salt	Table salt	to taste

	Product release:	520
	Maintain proportions	Restore to default
		Portion size for nutrient recalculation
Add a dish to the menu

Cooking time, minutes

17
	To boil	10
	Blend with a blender	5
	Mix	2

Macronutrients in 100 g

Proteins	2.8
Fats	1.4
Plaid	2.5
Net carbohydrates	4
Fructose	0.7
Calories	43 kcal
Indexes
Glycemic index	11.1
Glycemic load	0.7
Insulin index, II	19.4
Disease inflammatory index, DII	-0.14
Antioxidant, ORAC	1 512

Calories per dayGenderGrowth

Weight loss	Detention	Set
4%	3%	3%
972	1350	1620

BJU

Amino acids

Lipids

Macronutrient distribution

	Ideal: 5% Carbohydrates 20% Proteins 75% Fats Plaid
Recommendations (3)
Reduce the amount carbohydrates Reduce the amount proteins Add more fats

RDA per 100 g

Vitamins

Nutrient	% of RDA
U	????223
C	96115101344174
K	811091091788120
B9	15151031156
B6	131392861
B5	111191961
B2	91081941
B4 (Choline)	7991542
B1	6651231
B13	666191?
E	5551111

Minerals

Nutrient	% of RDA
Fructose	??????
Calcium D-Glucarate	65651313276533
Alpha-lipoic acid	585858115581
Chlorophyll	404040120?40
Prebiotics	25252550?25
Sulfur	17222234?4
Quercetin	1111163211
Phosphorus	1010101373
Manganese	911101494
Iron	943751
Potassium	912111486
GABA	8883883
Indole-3-Carbinol	88324084
Fibers	710910?6
Copper	6661342
Boron	66612?2
Magnesium	5761643
Calcium	555554
Selenium	5551031

Lipids

Nutrient	% of RDA
Alpha-linolenic acid (Omega-3)	71081364

Amino acids

Nutrient	% of RDA
No nutrients exceed 1% of the RDA

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Notes

Allowed on diets
Diet	Status
Keto
Paleo
Mediterranean
Anticandidal (ACD)
FODMAP
AIP
DASH
GAPS
Low Lectin Diet
Low Histamine Diet
Gluten-free Casein-free (GFCF)
Specific Carbohydrate Diet (SCD)
Ketogenic Therapeutic
Low Oxalate Diet
MIND
FMD

Inventory: Blender

Kitchen: Mediterranean

500

Servings: 2 (1 serving ≈ 260 gram)

Digestion time: 2 hour

Boil broccoli (500 g) in salted water for 10 minutes over medium heat.

Transfer the broccoli to a blender, add coconut cream (1 tbsp) and blend until smooth.

Season with nutmeg (2 pinches).

Drizzle with lime juice (1 tsp).

Serve as a side dish, especially delicious with seafood.

(6)

Published: 10.09.2025

Author:

Roman Klymenko

15 years on low-carb nutrition

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