3 Pumpkin Recipes For Children
Pumpkin is a vegetable that is still not very common in children’s diets, but it has a large number of health properties. It is an element that has a low energy value and a high concentration of high-quality nutrients.
To take advantage of all its benefits, we are going to present you a series of recipes with which you can get the most out of this ingredient. Keep in mind that the ideal is to include it in the context of a varied and balanced diet, in order to take advantage of it.
Pumpkin in the children’s diet
It should be noted that pumpkin is not usually used in main dishes, beyond purees. However, it is an element that can be used for the preparation of sweet and savory dishes. In addition, it has a series of benefits that we show below.
Improves the functioning of the immune system
It is worth mentioning the concentration of vitamin C in pumpkin, which has the ability to improve the functioning of the body’s defense cells, according to a study published in Nutrients . Thanks to vitamin C, the incidence of viral respiratory diseases, such as colds and flu, is reduced.
Helps fight constipation
On the other hand, pumpkin is a source of fiber, capable of increasing the volume of the stool, thus guaranteeing a more efficient transit. According to research published in the journal Alimentary Pharmacology & Therapeutics , it reduces constipation.
Improves wound healing
One of the key micronutrients in tissue repair and wound healing is vitamin A. Pumpkin has beta-carotene, a series of compounds that are transformed into the micronutrient within the body, when required. In addition, they are essential to prevent visual problems.
Pumpkin Recipes Kids Will Love
You can use the pumpkin to make the following recipes. Success is assured!
Pumpkin puree
Puree is the most classic and typical way to use pumpkin. To do this, you have to cook 2 peeled and cut carrots in water, 2 leeks without the outermost layer, 1 chopped potato and a pumpkin without the skin. All with extra virgin olive oil and salt. After 25-30 minutes over medium heat, the result is crushed until a homogeneous texture is achieved.
Pumpkin gnocchi
To make the gnocchi, you start by cutting the pumpkin into wedges, then wrap them in aluminum foil and cook them in the oven for 40 minutes at 200 ºC. Once out of the appliance, make a puree and add an egg and a pinch of salt, mixing everything. Little by little the flour is incorporated, specifically 250 grams, slowly while continuing to mix.
When the dough has a consistency, individual balls are formed and boiled in salty water. It is recommended to accompany them with a sauce, such as Bolognese.
Baked pumpkin
Pumpkin is a food that works great as a side dish, replacing the potato. To do this, you just have to cut the vegetable into sticks and soak them in oil, salt, cinnamon and garlic powder. They are put in the oven for 15 minutes at 180 ºC, to give a final touch of 3 minutes at 200 ºC. This will achieve an exceptional golden color.
In the case of having the grill function , you can put the sticks in the highest part of the oven in the final minutes, activating this program. This will achieve a much more golden and crisp finish.
Include pumpkin in your regular diet
With the recipes that we have discussed, you will be able to include pumpkin in the usual diet of children, generating great acceptance. In this way you can provide quality nutrients while ensuring a garnish for meat and fish. Keep in mind that the version of the sticks can also be consumed as a snack .
However, do not forget that it is key to introduce the pumpkin in the context of a varied and healthy diet. Only then can you experience benefits derived from its consumption. In addition, it is essential to limit the intake of fried, battered and ultra-processed foods. This class of food has trans fats that have a negative impact on the body in the medium term.
