• Lara Jonker

Lunch: Baby Marrow Two Ways

Updated: Aug 30

We are going for a very versatile head ingredient, cute,tasty baby marrows! Green, healthy and budget friendly!





1. Baby marrow boosts the digestive system

Like most varities of gourds, baby marrow is rich in fibre which helps keep your digestive tract functioning well. Fibre also helps you feel fuller for longer, making it a good option for those on a diet.

2. Baby marrow keeps cholesterol levels in check

The dietary fibre in courgettes helps lower cholestrol levels by mixing with the bile acids produced by the liver. This slows down the body’s ability to digest fat, causing the liver to produce extra bile acids which are produced by cholesterol.

3. Say goodbye to free radicals with baby marrow

Marrow is high in Vitamin C which fights free radicals and leads to collagen production. Collagen helps make blood vessels, muscles, skin and other cells. Vitamin C has further proved effective in keeping colds at bay.

4. Get an iron boost

This green vegetable is packed with iron to help keep anemia away. In addition, iron helps combat fatigue and weakness. High irons levels aid red blood cell formation, to help boost blood circulation.




For this lunch recipe we'll be using baby marrows in two different ways!

  1. Baby marrow meatballs

  2. Baby marrow chips

This way you can use a whole pack of baby marrows for a nutrient packed lunch.

First off, let's start with our meatballs. Yes, they are meatless, but you can add meat if you prefer it!


1. Baby Marrow Meatballs


Ingredients:

1/2 tbsp dried basil

1/2 tsp chilli flakes

2 cloves garlic

1 tsp lemon zest

1/2 tsp onion powder

1/2 tbsp dried oregano

1/4 cup chopped fresh parsley

1/2 cup canned chickpeas

2 1/2 cups Baby Marrow, grated/blended


Salt & Pepper

Nutritional Yeast

1 tbsp Coconut Oil

1 tbsp flax seed

1 cup rye breadcrumbs

3 tbsp water



Instructions:

1. Mix flax seed and water together and set aside for 5 minutes to gel. Add the baby marrows and garlic to a large skillet and cook for 6-7 minutes until liquid is gone.

2.Place baby marrows is a sieve and squeeze out as much liquid as possible. Allow to cool for 10 minutes.

3. In a large bowl, mix together the flax seed mixture, baby marrow and remaining ingredients. Mix well.

4. Spray hands with cook and spray and roll mixture into meatballs.

Make 16 balls and place on baking sheet with parchment paper.

Bake at 180 degrees celsius for 22-25 minutes, turning once.


2. Baby Marrow Chips



I will be using an air fryer, if you don't have one, you can make these in an oven with a baking tray and parchment paper.


Ingredients:


6 Baby Marrows

1/2 cup Coconut Flour

1 Large Egg

Parmesan Cheese

Cooking spray

1 tbsp garlic powder

1 slice rye bread crumbs

Salt & pepper



Instructions:

  1. Wash and trim the ends off the baby marrows. Cut them in half width wise. Cut and slice each half of the baby marrows vertically in thick slices. Cut each zucchini slice lengthwise into 4-5 baby marrow fries.

  2. After you cut the baby marrows into strips, get two shallow bowls.

  3. In the first one beat, the eggs and in the second one prepare the baby marrow fries coating. For that combine coconut flour,rye bread crumbs, parmesan cheese, and seasonings.

  4. Dip each slice of baby marrow sticks in the egg wash then transfer to the coconut and rye mixture. Coat the baby marrow chips well, remove the excess and transfer to the baking tray/air fryer.

  5. Bake them in the air fryer at 200 degrees celsius for 10min or in the oven at 220 degrees celsius for 10-15min.



Happy lunching!

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