Seasonal star – Courgette

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With more and more attention focussed towards eating seasonal produce, we’ve taken a closer look into some of our star summer ingredients. First up the humble courgette. 

Health benefits of the courgette 

  • Rich in both soluble and insoluble fibre, as well as being a very water-dense vegetable, means the courgette provides numerous health benefits, including promoting optimal digestive health and stabilising blood sugar levels. It has also been suggested that it might improve weight maintenance by assisting with feelings of satiety. 
  • A great source of B-vitamins B6, folate and riboflavin, which are essential for the body’s production of energy. 
  • Contains the essential mineral potassium, which is required for heart function and maintaining healthy blood pressure. In addition, Potassium plays a role in skeletal and smooth muscle contraction, making it an important factor in normal digestive and muscular function. 
  • Rich in essential vitamins such as vitamin c providing an extra (and often necessary), boost to our immune health. 

This diverse veggie can be enjoyed fried, roasted or raw and anything in between. We love adding them to our FFF vegan breakfast fritters to give them that little bit of green.

Courgette fritters recipe

(makes 4)

Ingredients:

2 courgettes (grated)

2 tbsp gluten-free flour

25g parmesan

25g feta cheese

2 spring onions (finely sliced)

Method:

Mix all ingredients in a bowl.

Season well with salt and pepper

Roll into ping pong sized balls

Flatten the balls into fritters

Place fritters into a pan over medium heat and fry for 2-3 minutes on each side until golden brown.

…But for those of us with a sweeter tooth, courgette is also a great ingredient to whip up into a healthy sweet treat. Try making our delicious FFF courgette brownie recipe and see for yourself. 

Courgette brownie recipe

(makes 16 pieces)

Ingredients:

130g gluten-free flour
14g baking powder
35g maple syrup
50g cocoa powder
50g chia seeds
300g banana
100g courgette (grated)
125g egg
125g egg white powder
250g Greek yoghurt
150g chocolate chips
75ml almond milk

Method:

Place egg, banana, maple syrup, Greek yoghurt and chia seeds into a blender, blend to combine.

Mix the flour, baking powder, cocoa powder, egg white powder and chocolate chips together.

Mix the blended ingredients into the dry ones.
Slowly add almond milk to bring the mix together.

Place in trays lined with baking paper
Bake at 180 for 15 minutes.

Remove and leave to cool

Why we love courgettes

Sweet or savory from courgetti to the base ingredients for cake and soup. The courgette is a versatile summer veg option, providing us with a diverse range of health benefits and flavour – not to be underestimated!

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