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Creamy Marrow Sauce

Thu 8th Aug, 2019 - 9:29am by Emma Cockrell

Turning cooked vegetables into a sauce by blending is perhaps one of the most nutritious ways you can add interest and flavour to meals. For this Creamy Marrow Sauce can use young marrows if you have them available, or replace with courgettes. If you add more red pepper, the colour of the sauce will become more intense. For a low carbohydrate gravy alternative, just add a little more water.

Use Creamy Marrow Sauce over vegetables or pasta, or make your own vegetable spaghetti with butternut squash using a spiralizer. It is also delicious alongside poached or grilled fish, bringing a delicate depth of flavour.

Creamy Vegetable Sauce


  • 1 cup of peeled and chopped young marrow
  • 1/2 cup of chopped white onion
  • 1 red pepper
  • 2 cloves of chopped and peeled garlic
  • 1 tablespoon of extra virgin olive oil
  • 1 teaspoon of mild paprika
  • Optional pinch of Lo-Salt of Himalayan Pink Salt


  • Place the chopped vegetables in a pan with the olive oil and paprika
  • Add a lid and over a low heat gently ‘sweat’ the vegetables until soft – about 5-10 minutes. Water will come out of the marrow to create a small amount of liquid. Make sure the pan doesn’t burn dry.
  • Once vegetables are tender, remove from the heat. Allow to cool slightly and then place in a blender and blitz until smooth and creamy.

  • The vegetables bring an abundance of flavour but add a pinch of seasoning if you want to.

  • The sauce can be made in advance and stored in the fridge for 3 days, or frozen.