Zucchini is a summer staple in gardens, markets and kitchens across Colorado. There are many fun and tasty ways to use zucchini that can appeal to even the pickiest eater. Although you might think kids will not eat zucchini, getting them involved in decision making and cooking, might make a difference. When young people help in the kitchen, they are much more likely to eat what they prepare. This mild flavored squash can be used in a wide variety of recipes.
Zucchini has a wide range of health benefits. It is rich in vitamin C, potassium, and magnesium. Additionally, it is an excellent source of fiber, which aids in healthy digestion.
Zucchini Can Be Eaten with Any Meal of the Day
Breakfast
- Add saut
éed zucchini to your scrambled eggs or omelet. - Bake a fresh batch of zucchini muffins. These can also be frozen for an easy breakfast or snack.
- Zucchini pancakes are a fun and savory pancake option. Serve it with sour cream, salsa, chives, or green onions.
Lunch or Dinner
- Roast, grill, or sauté zucchini for an easy side dish with any meal.
- Substitute zucchini noodles in your favorite pasta dish.
- Zucchini fries as an easy side dish or snack. Dip the zucchini in egg, followed by breadcrumbs and bake. Using an air fryer is an option.
- Make a seasoned meat filling for a baked zucchini boat.
Special Treat
- Zucchini bread, muffins, or gluten free cake are a moist sweet treat for a dessert or snack.
Expectations for Kids in the Kitchen
- The younger the child, the shorter the attention span. So, try to select quick and easy jobs for them to complete such as rinsing squash, measuring ingredients, sprinkling cheese or other toppings, and mixing ingredients together.
- Older children may be able to help with reading the recipe and using simple kitchen tools such a can opener or hand mixer.
- Children need constant supervision in the kitchen. Therefore, teach them how to safely use any new utensils or appliances and then supervise.
- Expect spills and messes to happen. Let children be part of the clean up process as part of their kitchen duties.
Children learn best when they are actively involved and enjoy what they are doing. They learn by involving their senses of touch, taste, feel, smell, and sound. All of this can be incorporated in the kitchen when they are stirring, mixing, pouring, etc. Because cooking also creates a final product, children can take pride in knowing they helped create a tasty food. This helps children increase confidence and instill responsibility.
Get creative when trying new zucchini recipes!
Live Smart Colorado feature articles, developed by Colorado State University Extension specialists, provide research-based, practical information to support lifelong nutrition, physical, financial, and emotional health and well-being for Coloradans.