Nutri-Bite! Spaghetti Squash: A Fall Favorite for Kids
Welcome back to our Nutri-Bites series, where we focus on helping parents introduce nutritious and tasty veggies to their kids’ diets! With fall upon us, it’s the perfect time to explore seasonal vegetables like spaghetti squash. If your child has never tried squash before, introducing it alongside familiar foods can make the transition smoother. As renowned pediatric dietitian Ellyn Satter suggests, pairing new foods with favorites can ease the adjustment and expand your child’s palate.
Why Spaghetti Squash?
Spaghetti squash is a fantastic veggie to introduce because it resembles pasta in texture and can be a fun, healthier alternative to traditional spaghetti. Plus, it’s packed with nutrients and low in calories, making it a great addition to your family’s diet.
How to Cook It
Tonight’s dinner features a delicious squash pasta that’s sure to please the whole family. Here’s a step-by-step guide to preparing it:
- Prep the Squash: Start by cutting the spaghetti squash in half lengthwise. Use a spoon to scoop out the seeds from the center. This might feel a bit like carving a pumpkin, but it’s worth the effort!
- Bake or Microwave: You can bake the squash in the oven at 450 degrees Fahrenheit for about 40-45 minutes. If you’re short on time, you can microwave it on high for around 10-12 minutes. Either method will soften the squash and make it easy to shred into spaghetti-like strands.
- Cool and Shred: Once cooked, let the squash cool for a few minutes. Use a fork to scrape the flesh from the shell. The strands should come out easily and resemble spaghetti noodles.
- Mix It Up: The key to getting your kids to love spaghetti squash is to mix it with traditional spaghetti. Combine the spaghetti squash strands with regular spaghetti and your favorite spaghetti sauce. This way, your kids get to enjoy the familiar taste of pasta while sneaking in the benefits of the squash. And let’s not forget, the tomato sauce adds another vegetable serving to their meal!
Benefits of Spaghetti Squash
This squash is not only a low-carb alternative to pasta but also a source of essential vitamins and minerals. It’s rich in vitamin C, potassium, and fiber, all of which contribute to a healthy diet. By incorporating it into familiar dishes, you’re giving your children a tasty way to enjoy these benefits.
By following these steps and integrating squash into meals they already love, you can help your kids embrace new vegetables with less fuss and more fun. Enjoy your nutritious fall feast!
Want more support with feeding kids? We have several dietitians on staff who are also parents. 🙂