Baby Marrow Mash / Puree [Dairy free, Gluten free, Sugar free, Vegan]


Each meal I prepare, I endeavour to make it better than the last attempt, often using the same ingredients.  With practice, comes experience which sets the scene to improve on the quality of my cooking skills.  So it’s no wonder that when I look back on where I come from in the beginning of my food blogging, that I see such shaky beginnings, begging for betterment.  With this in mind. mindful too that it’s all about the taste factor, I have improved on the mashed baby marrow, using the same recipe, without the cauliflower this time around, and removing the peel from the tender baby marrow, which may not have been the best of idea’s as loads of nutrients are in the peel!

The taste factor was a slightly altered one sans the cauliflower and the home made vegetable stock I  used this time around, replacing home made chicken stock, worked quite well.  I used a bouquet garni in the making of the stock, which was made with carrots, celery, garlic and onion, so the taste was indeed improved.

A slow braise in onion and garlic with cumin seeds (of course you may choose your herbs and spices to add your own spin to this dish) ensures that the flavour is absorbed by the squash, removing the blandness and presents an amazing tasting mash, the consistency of mashed potatoes – only the carbohydrate content is much lower, delivering a mere 15 calories per 100g of baby marrow / courgettes, versus the 77 calories per 100g of white, high glucose-content potato!


Grassfed, grains free, preservatives and sugar free sausage on baby marrow mash with a minted salad of cucumber and cherry tomato



3 medium-sized baby marrows / courgettes (peeled and cut into even sized small slices)

1 tblsp extra virgin olive oil or extra-virgin coconut oil or ghee

1/4 a small onion (thinly sliced)

1-2 tsp crushed fresh garlic

1/4 tsp cumin seeds (optional)

1/2 cup vegetable stock (preservative and sugar free, preferably home made)

2 tblsp finely chopped chives

Freshly ground black pepper and Himalayan or Sea Salt,  to taste

Optional:  1-2 tblsp of coconut cream (preservatives and sugar free)

Dry red chilli or fresh green chilli for a slightly spicy taste

A touch of Garam masala for sprinkling after cooking


Here’s How

  • Prepare your baby marrow by removing the outer peel / skin, washing, slicing in half and chopping into even, small slices

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  • Heat the oil of choice in a non stick pan or pot over medium stove top heat.  Add the cumin seeds, garlic and onion and cook, stirring for about 3 minutes until the onions are soft and translucent.

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  • Add in the sliced baby marrows and cover and cook for about 5 minutes, stirring to combine the ingredients.

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  • Now pour in the veggie stock (you may add chicken or beef stock if preferred) and cook uncovered until all the stock reduces and the marrow is soft and well cooked. You may opt to omit the stock if you prefer as the marrow retains loads of water that often causes it to blend into a runny puree, similar to baby food!

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  • Allow to cool sufficiently to add to a blender or food processor, even a hand-held stick blender will do, to blend into mash or a thickened puree. You could mash by hand as well – muscle development? :)  You may return to the cooking vessel used to heat again if preferred.
  • Stir in the salt and black pepper to taste.  You may add in a touch of coconut cream for a richer tasting mash.
  • Serve as a side vegetable, sprinkled with chives.


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Prava Singh

A Mom, daughter, wife, sister, aunt and friend experiencing life through an evolutionary body with a revolutionary mind... A recent past former Type 2 insulin dependent and hypertensive walking time-bomb for 13.5 years, I have made positive lifestyle changes that has aided and abetted my health status for my overall betterment. Passionate about all things food, with a proud Indian heritage, I regularly blog my culinary attempts that have worked for me in my endeavours to break the shackles of food addictions and food slavery. Passionate about people too, my decision to share these endeavours is driven by informing others that a lifestyle change through food is indeed possible. I have indeed survived high school and survived life too in the most interesting and thought-provoking ways. Having lost over 50kgs of excess weight in just under a year, I have reclaimed my life and am thoroughly enjoying the journey.

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