Whether you call them courgettes, zucchini or baby marrows, they sure are versatile veggies! Courgettes are one of the few non gas-forming vegetables, so they’re ideal for those who suffer from irritable bowel syndrome and other digestive system issues. Fedhealth Dream Chasers dietician Andrea du Plessis shares a few delicious recipes.
Did you know?
Courgettes are very low in carbohydrates. In fact, they contain half the amount of carbs per mass, compared to cauliflower.
Courgettes with Mint
6 courgettes, sliced
10ml olive oil
15ml finely grated fresh ginger
Splash of lemon juice
10ml honey
4 finely chopped mint leaves
Salt and pepper to taste
Heat olive oil in a non-stick pan. Sautee courgettes in the olive oil. Add ginger, lemon juice and honey. Alternatively, toss with olive oil and roast in oven under grill until tender. Add ginger, lemon and honey just before serving.
Courgette & Feta Fettuccini
Fettuccini (enough for 2 cups of cooked pasta)
1 tbsp olive oil
½ teaspoon dried oregano
4 medium zucchini, sliced lengthwise to form thin ribbons when cooked
¾ cup fat-free, low-sodium chicken broth
½ teaspoon grated lemon rind
1½ tablespoons fresh lemon juice
¼ teaspoon black pepper
2/3 cup crumbled feta cheese
Cook the pasta according to package instructions. While pasta cooks, heat oil in a large skillet over medium-high heat. Add oregano and courgette: sauté 3 minutes. Stir in broth, rind, juice, and pepper. Add pasta and cheese; toss well and serve immediately.
Grated Courgette Salad
2 large courgettes (baby marrows)
Dressing:
4 finely chopped mint leaves
15ml finely grated fresh ginger
15ml lemon juice
15ml olive oil
10ml honey
Grate courgettes, or cut into thin ribbons with vegetable peeler. Toss courgettes with the olive oil, lemon or lime juice, clear honey and poppy seeds. Add salt and pepper to taste.
Creamy Courgette Boats
3 large courgettes (or 6 small)
1 cup tightly packed basil leaves
1 clove minced garlic (or half teaspoon garlic powder)
¼ cup grated carrot
½ cup fat-free ricotta cheese
1/8 cup shredded Parmesan cheese
Juice from half a lemon
¼ tsp salt
¼ tsp black pepper
Preheat the oven to 230°C. Wash each courgette thoroughly. Cut off the ends and cut each one in half. Then cut each half lengthwise so you have 12 pieces of courgette (if they are small, half 6 courgettes). With a spoon or paring knife, scoop out the seeds. Place the courgette boats on a lightly oiled baking paper. To make the filling, chop the basil and place in a bowl with the garlic, grated carrot, ricotta, Parmesan, lemon juice, salt and pepper. Mix thoroughly. Fill each boat with the creamy mixture. Bake for 30 to 40 minutes, or until the courgette is tender. Serve warm and enjoy.
Zucchini & Rosemary Frittata
1 tbsp olive oil
1 clove garlic, minced
2 cups zucchini, halved lengthwise and thinly sliced
4 large eggs
2 egg whites
¼ tsp salt, divided
¼ tsp pepper, divided
¼ tsp chopped fresh rosemary
60g Parmigiano Reggiano, grated
Preheat the oven to broil. Heat oil in a skillet over medium-high heat; add garlic, cook for 1 minute. Do not allow garlic to brown, or it will turn bitter. Add zucchini; cook 5 minutes or until tender, stirring continuously. Season with salt and pepper. Meanwhile, whisk together the eggs, egg whites, and rosemary, and season with salt and pepper. Pour the egg mixture over the zucchini and cook, just until the eggs begin to set, about 3 minutes. Sprinkle cheese evenly over the top. Place pan under the broiler for 3 minutes or until the frittata rises slightly and becomes light and settled. The eggs should not be runny. Transfer to a serving plate, cut into pie-shaped wedges, and serve.
For more information, visit capetownmarathon.com or for any nutrition related questions, contact Andrea du Plessis on 084 403 6018, email andreaduplessis28@gmail.com or go to www.facebook.com/andreaduplessis.nutrition.expert
DISCLAIMER: The information on this website is for educational purposes only, and is not intended as medical advice, diagnosis or treatment. If you are experiencing symptoms or need health advice, please consult a healthcare professional.
