5 ways with courgettes
SPICY NOODLES
Stir fry prawns, sugar snaps, salad onions and garlic in sesame oil, adding julienned carrot and courgettes. Toss with cooked flat rice noodles, lime juice and sh sauce, then top with coriander leaves and chilli flakes.
SUMMERTIME SOUP
Soften chopped onion, crushed garlic and chopped courgettes in olive oil. Pour in vegetable stock, a handful of peas, plus a drained can of cannellini beans. Simmer for 5 minutes, then blend with a handful of shredded mint.
RIBBON SALAD
Shave courgettes into ribbons, then lay on a hot griddle or barbecue until lightly charred on both sides. Blend a bunch of basil with garlic and olive oil, then use to dress the courgettes, together with halved cherry tomatoes and a pouch of puy lentils.
BARBECUE SLAW
Grate courgettes and mix with shredded green cabbage, sweetcorn, finely chopped green chilli, coriander and lime juice. Serve in a toasted bun with barbecued steak or lamb, guacamole and tomato salsa.
CHEAT’S PILAF
Soften sliced onions and courgettes in olive oil with a little ground cumin and ground coriander. Heat a couple of rice pouches according to pack instructions, then stir through the courgettes and onions with a few chopped dried apricots, fresh coriander and flat leaf parsley. Scatter with toasted flaked almonds and serve with seasoned yoghurt.
WHY THEY’RE GOOD FOR YOU
BALANCING ACT
Courgettes are a source of potassium, which helps control the balance of fluids in the body. This contributes to keeping a healthy blood pressure and supporting heart muscle function.
PLAN B
They’re also a source of folate (vitamin B), necessary for the formation of healthy red blood cells. Eating folate-containing vegetables can ward off tiredness and fatigue.
LIQUID ASSET
Their high H2O content can help to keep us hydrated; don’t forget that foods contain water as well as drinks.
NUMBERS GAME
Courgettes count towards those all-important 5-a-day and 30-plants-a-week targets. A study by the American Gut Project found that eating 30 or more different plants a week could have a good effect on gut health.
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