Cooking with baby marrows takes a light touch – get it right, and they’ll deliver crunch, juiciness, and plenty of goodness.
Since baby marrows have a mild taste, pairing them with bold flavours can elevate their flavour, says chef Nandi Mbambalala, a lab assistant and food content creator at the Cape Peninsula University of Technology (CPUT).
She explains that the best cooking methods to preserve their colour and texture include steaming, sautéing, grilling, and roasting at 200°C for 15 to 20 minutes with minimal seasoning.
Unlocking bold flavours
Herbs like basil, thyme, parsley, oregano, coriander, and mint pair well with baby marrows, says Mbambalala. To add acidity, she suggests lemon zest, balsamic vinegar, apple cider vinegar, or vinegar blends.
For a touch of dairy, she recommends parmesan, feta, cream cheese, or Greek yoghurt.
Baby marrows can also be paired with proteins such as chicken, shrimp, lentils, eggs, or tofu, while good fats like olive oil, sesame oil, pine nuts, and almonds enhance their flavour and nutritional value, according to Mbambalala.
Meanwhile, Shonisani Nephalama, the nutrition lead at The Heart and Stroke Foundation South Africa, says baby marrows are a great source of vitamin C, which plays an important role in immune function, skin health, and iron absorption.
She explains that with their high-water content and low-calorie density, these little protectors make baby marrows a perfect fit for any meal.
Preserving the goodness
Nephalama adds that the soluble and insoluble fibre present in baby marrows can help regulate blood glucose levels and promote satiety, supporting healthy metabolic function.
“Water-soluble vitamins, like vitamin C present in baby marrows, are sensitive to water and heat. When you cook or boil foods that contain these vitamins, they can easily dissolve in water and be lost.
“Steaming is an excellent way to retain vitamins, minerals, and antioxidants in baby marrows.”
Shonisani Nephalama
Make every meal count
Cari Erasmus, a registered dietitian with The Heart and Stroke Foundation South Africa, says baby marrows can be easily incorporated into everyday meals for both adults and children.
For breakfast, she suggests adding sliced baby marrows to omelets or scrambled eggs. At lunch and dinner, they can be grilled or sautéed as a side dish and added to salads, pasta dishes, or stir-fries.
For children, she recommends using baby marrows as a fun and healthy topping by mixing them into their favourite dishes, such as pasta sauce or meatballs.
“A well-balanced meal is crucial for optimal health. The healthy plate model is a simple and effective way to visualise a balanced meal.”
She explains that to start, you should divide your plate in half and fill it with a variety of colourful vegetables, aiming for at least two to three servings.
This can include baby marrows, she says, which are rich in vitamins, minerals, and antioxidants. Next, one-quarter of the plate should be allocated to lean protein sources like poultry, fish, beans, lentils, and low-fat dairy products, aiming for 60-90g per serving.
“The remaining quarter of your plate can be filled with whole grains like brown rice, whole wheat bread, and whole grain pasta, or starchy vegetables like sweet potatoes, corn, and peas.”
Cari Erasmus
Most importantly, Erasmus advises incorporating small amounts of healthy fats like nuts, seeds, avocado, and olive oil while also remembering to drink water.
Garlic & lemon sautéed baby marrows by chef Nandi
Ingredients
- 2 medium baby marrows, sliced into rounds
- 1 tbsp olive oil
- 2 cloves garlic, minced
- ½ tsp salt
- ¼ tsp black pepper
- ½ tsp chili flakes (optional)
- Juice & zest of ½ lemon
- Fresh parsley or basil, chopped
Method:
- Heat olive oil in a pan over medium heat.
- Add minced garlic and sauté for 30 seconds until fragrant.
- Add sliced baby marrows, season with salt, pepper, and chili flakes.
- Cook for 3-5 minutes, stirring occasionally, until slightly tender but still crisp.
- Remove from heat, drizzle with lemon juice, and sprinkle with zest and fresh herbs.
*Serve warm as a side dish or over quinoa, grilled chicken, or fish.
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