Cauliflower and Zucchini Bites for Toddlers and Kids
User Reviews
4.8
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Prep Time
15 mins
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Cook Time
30 mins
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Total Time
45 mins
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Servings
24 mini muffins
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Calories
15 kcal
Cauliflower and Zucchini Bites for Toddlers and Kids
Description
This recipe uses shredded zucchini that’s salted and squeezed to remove excess moisture, combined with finely processed cauliflower resembling rice in texture. Finely chopped onions are sautéed until softened and added to the mixture along with eggs, nutmeg, whole wheat flour, and salt to bind the ingredients. The mixture is shaped into small balls and baked in a greased muffin tray until set and lightly golden.
The resulting bites have a tender, moist interior with subtle savory and spiced notes from the nutmeg, making them pleasant and mild for children. The use of whole wheat flour adds a slight density while keeping the bites wholesome.
These bites serve as finger food snacks or additions to meals for young children, providing vegetables in an easy-to-eat form that can be paired with dips or eaten alone.
Ingredients
- ½ zucchini large
- 300 g cauliflower
- 1 onion finely chopped
- 2 egg
- ½ teaspoon nutmeg
- ¼ cup whole wheat flour
- salt to taste
Instructions
- Shred the zucchini and place it in a mixing bowl. Add 1 teaspoon of salt, mix and leave for 10 minutes.
- Put the zucchini inside a cheesecloth and squeeze out all the water making pressure with your hands. When all the water has been squeezed out, place the zucchini back in the mixing bowl.
- Preheat the oven to 180C and coat the muffin tray with some olive oil.
- Cut the cauliflower into florets and transfer into a food processor. Blitz for a few seconds until the consistency of the cauliflower is similar to rice and add to the mixing bowl.
- Heat some oil in a pan and add the onion finely chopped. Stir fry for a few minutes until it has softened and add the onion with the zucchini and the cauliflower.
- Add into the mixing bowl the rest of the ingredients: eggs, fresh shredded nutmeg and the flour. Combine all the ingredients until the mixture is uniform.
- With a spoon and your hands form small balls and transfer them into the muffin tray. We use a small muffin tray so the bites are smaller and cook faster.
- Bake the bites for 30-40 minutes or until golden.
Nutrition Information
Show DetailsNutrition Facts
Serving: 24mini muffins
Amount Per Serving
Calories 15 kcal
% Daily Value*
| Calories | 15kcal | 1% |
| Carbohydrates | 2g | 1% |
| Protein | 1g | 2% |
| Fat | 0.4g | 1% |
| Saturated Fat | 0.2g | 1% |
| Polyunsaturated Fat | 0.1g | 1% |
| Monounsaturated Fat | 0.1g | 1% |
| Trans Fat | 0.001g | 0% |
| Cholesterol | 14mg | 5% |
| Sodium | 9mg | 0% |
| Potassium | 64mg | 1% |
| Fiber | 1g | 4% |
| Sugar | 1g | 2% |
| Vitamin A | 28IU | 1% |
| Vitamin C | 7mg | 8% |
| Calcium | 7mg | 1% |
| Iron | 0.2mg | 1% |
* Percent Daily Values are based on a 2,000 calorie diet.
User Reviews
Overall Rating
4.8
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