Courgettes (also known as zucchini) are very versatile and can be eaten either raw or cooked. They are succulent and tender with a delicate, unassuming flavour. We grow several varieties, mainly heirlooms from Italy. Courgettes have a high water content and are low in calories. They are a source of folate, are rich in potassium, as well as in vitamins A and C.
Storage: Store in a paper bag in the fridge for up to a week.
General Use: Easy to prepare, simply trim the stalk off - there is no need to peel them.
Boiled: Cut the ends off and wash the courgettes. Place them whole in a saucepan with a little water and boil gently for about 5 minutes until tender.
Steamed: Wash and dry the courgettes. Slice into 1cm slices and steam for 3-4 minutes until just soft.
Baked: Cut the courgettes in half, then quarter lengthways. Take out the seed leaving long strips of just the flesh and skin. Place strips on a baking tray, skin sides down. Drizzle with olive oil and bake on a medium heat until turning brown or cooked to taste.
Stir Fried: Pan-fry courgettes in olive oil, add fresh peas, rocket and mint leaves. Toss and season well with black pepper and sea salt.
Barbecued: Cut thin lengthwise strips, marinate in olive oil, sea salt, pepper, garlic and lemon zest. Cook on the barbecue until getting well defined black stripes.
Grilled: Slice the courgettes in half lengthways. Put the slices on the grill and cook for 5–10 minutes on each side, until they are golden brown and tender.
Salad: Use courgettes in salads either thinly sliced or grated.
Other: Filled with a savoury stuffing and baked. Courgettes can also be grated or finely chopped and used in flans or quiches.
In a similar manner to carrots courgettes also make delicious moist cakes and breads.