Introduction

This weeks’ vegetable in season are courgettes. In season from June to September. Great for this time of year as can be eaten raw in salads, baked, fried, steamed, boiled, stuffed and pickled. Let us take a closer look at the courgettes history, uses and benefits.

Courgettes have been around a very long time, originally coming from central and south America. Courgettes were bought to the Mediterranean by Christopher Columbus about 500 years ago.

Modern courgettes were developed in Italy called zucchino meaning a small squash, which led to the USA calling them zucchini.

Courgettes are part of the cucumber and melon family, because they contain seeds so are technically a fruit.

Courgettes are not a particularly a nutrient dense food, but is still worth adding to your diet. They are great for weight loss as low in calories and fat but high in fibre. Great for hydration as 95% water and packed with vitamin C for supporting the immune system. High in antioxidants to help slow down the ageing process. Contains potassium but that is mostly in the skins which can help maintain normal blood pressure.

One of the ways I like to eat courgettes is by making a fritter with loads of other vegetables and serving them as a side with a dip.

Courgette

Courgette Fritters

  • 1 Courgette

  • 1 small Carrot

  • 1/2 White Onion

  • 1 Egg

  • 1 tbsp Arrowroot powder

  • 1/2 tsp Turmeric

  • 1/4 tsp Ground Cumin

  • 1/4 tsp Ground Coriander

  • 1/4 tsp Garam Masala

  • Pinch Cumin seeds

  • Pinch coarse Sea Salt

  • Olive

Courgette fritters

In a bowl mix all the dry ingredients. Grate the courgette, carrot and onion and squeeze out the excess water in a nut bag. Add to the dry ingredients, add the beaten egg and mix thoroughly. Divide into 4 balls. In a cast iron skillet heat the oil making sure it is hot enough to make the fritters crispy.

Service with lime, spring onions, cucumber mint

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