Zucchini for Kids – Health Benefits and Recipes

By Pallavi Agarwal | Health and Wellness Writer and Editor

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Zucchinis contain most of the nutrients that a baby needs, so it would be a good addition to a baby’s diet plan right from an early age. If you are planning to introduce zucchini in your toddler’s diet, then read along to the benefits of zucchini for kids and our recipe ideas on how to cook zucchini for toddlers below.

Have a quick look on some of the possible health benefits of regular consumption of zucchini with a well-balanced diet.

Health Benefits of Zucchini for Kids

Zucchini is considered helpful in curing several chronic conditions (1). This property of zucchini is attributed to its nutritional composition. The regular consumption of zucchini can provide the following health benefits to your toddler.

Immunity: Zucchini has bioactive compounds such as lutein and beta-carotene. These components are believed to have potential antioxidant properties that help boost immunity (2). Besides, it has a fair amount of vitamins A and C that also help boost immunity.

Muscle activity: Zucchini has a considerable amount of potassium. Potassium is an important mineral that helps regulate fluid balance and muscle contraction (3).

Digestive health: Zucchini has high water and dietary fiber content that could possibly help in boosting digestion.

Body Functions: Zucchinis contain a whole lot of phosphorous, which plays a part in facilitating several bodily functions. Numbness and fatigue are combated by this mineral, and it also plays a part in the development of the brain.

Bone Development: Courgette or zucchini contains calcium which is needed for bone development and teeth of a child. It also plays a part in transporting the nutrients within the body. Magnesium also plays an equally important role in the development of bones, gums, and teeth of a child. It also aids in digestion, as it triggers the enzymes needed for digestion and controls the urinary bladder.

The nutrition found in Zucchini

According to the National Nutrient Database from the United States Department of Agriculture, the nutrients found in zucchini include

Measures to Take While Giving Courgette/Zucchini to Your Baby

You need to check a few things before feeding zucchini to your child:

Sizing: The sizes of zucchinis can vary from as small as ten centimeters to more than a foot, so picking one can be hard for parents. The smaller ones are soft and easier to digest for children.

Storing: This vegetable cannot last for more than four days, even if you refrigerate it. Ensure that you store them in dry, cool temperatures, rather than moistening it or freezing it.

Preparing: Give the outer layer of the vegetable a thorough rinsing, so that any dirt or pesticide residue is washed away. If it is organic, the skin can be consumed, otherwise, peel off the skin.

Cooking: In case you are feeding it directly to your child, the best thing to do will be to steam-boil it for a few minutes so that the nutrients are retained.

ALSO READ: Things to know while Introducing Solids to your baby

Quick and Easy Recipes for Toddlers

Zucchini tater tots

Ingredients

• 1 cup potatoes (shredded)
• 1 zucchini (shredded)
• ¼ cup cornmeal
• ¼ cup cheddar cheese (shredded)
• ½ tbsp kosher salt
• ¼ tsp pepper powder
• ¼ tbsp onion powder
• 1 egg
• Virgin olive oil

Instructions:

• Preheat the oven to 400°F (204°C). Spray a baking pan with the oil.
• Place the zucchini and potatoes on a kitchen towel and squeeze out the water. Put the vegetables in a bowl and add other ingredients.
• Place the mix in the greased pan and bake until golden.
• Serve these tats with homemade tomato sauce or hummus.

Roasted Zucchini Squash

Ingredients:

• Three medium-sized zucchinis
• A small onion
• Olive oil
• Paprika (smoked)

Instructions:

First, cut the zucchinis and onions and sprinkle an adequate amount of paprika over these cubes. Drizzle some olive oil as well. For a little more than 30 minutes, roast the cubes at 400 degrees in the oven and then let it cool at room temperature. Blend these roasted cubes using a blender into a smooth mixture.

Zucchini ribbon pasta

Ingredients:

• 1 cup whole grain pasta
• 1 cup cheese
• 2 green zucchini (sliced)
• 2 yellow zucchini (sliced)
• 3 tbsp olive oil
• 4 garlic cloves (chopped)
• 1 cup chicken broth
• ¼ cup Parmesan cheese (grated)
• parsley and basil leaves (minced)
• Salt to taste

Instructions:

• Cook the pasta as per instructions on the packet.
• Heat the oil in a pan. Add the garlic and cook until it turns brown. Add zucchini and chicken broth.
• Cook until the zucchini turns tender.
• Now, add the pasta, cheese, parsley, basil, and salt. Mix well and cook for five minutes.
• Serve with homemade tomato sauce.

Zucchini soup

Ingredients:

• 1 potato (chopped)
• 1 zucchini (chopped)
• ¼ cup fresh cilantro (chopped)
• 1 clove garlic
• 1 tbsp plain yogurt
• 1 ½ cup vegetable stock
• 1 tbsp olive oil

Instructions:

• Heat oil in a pan and sauté the garlic.
• Add the potatoes and zucchini and cook until the vegetables turn tender.
• Add the stock and let it come to a boil.
• Mix the yogurt before serving.
• Serve it warm garnished with freshly chopped cilantro.

Zucchini Pea and Corn Puree

Ingredients:

• Two small courgettes
• A cup of corn kernels
• A cup of baby peas

Instructions:

The first step is to make all the ingredients soft and tender by boiling them in water for around five minutes. Using a blender, you can blend these ingredients without water to get a paste-like mixture. If necessary, add some water to reduce the thickness of the mixture.

Zucchini and Carrot Fritters

Ingredients:

• A medium-sized courgette
• A medium-sized carrot
• One small onion
• Half a cup of flour
• One-third cup of ricotta cheese
• An egg
• A quarter teaspoon of cayenne pepper
• Olive oil

Instructions:

Grate the carrot and zucchini and chop the onion. Mix these vegetables in a bowl, and add an egg, pepper, flour, and cheese to the mixture. Mix it well. Add olive oil to the pan and pour the mixture on the pan in small quantities and let the fritter cook until it turns golden brown.

 

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