We love courgettes!

The high water content of this summer squash makes them extremely hydrating meaning they are great in juices and we particularly like them spiralised for a grain-free substitute to whole wheat pasta.

Courgettes (also known as zucchini) may not pack the nutritional punch of other green veg such as broccoli or kale, but they do contain significant levels of potassium, an important intra-cellular electrolyte. Potassium is a heart-friendly electrolyte and helps to bring about a reduction in blood pressure and heart rates by counteracting the pressure effects of sodium. Courgettes are also a great source of vitamin C, which helps boost your immune system.

The skin of the courgette is high in soluble fibre, which slows down digestion, helping you to feel fuller for longer and stabilising blood sugar levels. It can also help prevent constipation, as well as providing sustenance to your gut’s friendly bacteria – extremely beneficial in helping maintain your digestive system’s vital functions.

We highly recommend buying local, organic varieties of courgette, which are abundant in the UK at this time of year, so no need for the long-distance shipping that most supermarkets employ. #earthfriendlyfood

For an interesting way to use courgettes: Grate and mix with mint and lemon juice for a quick and easy side, add grated to salads, use as a replacement for noodles, slice the courgettes in half and fill with chilli or a stuffing mixture.

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COURGETTI MISO BROTH

One of our chefs, Vic, suggests how to include courgette in your meal plan this week:

Filled to the brim with green veggies this soup has tons of fibre, in addition to miso, which is full of nutrients and beneficial bacteria. Try getting miso from a healthfood shop where you can buy organic miso from the fridge to guarantee it’s still got the healthy probiotic qualities.

Great for a quick, warming dinner or starter at a dinner party. You will need a spiralizer for this recipe, if you don’t have one try grating the courgette and adding it to the broth. If you would like to take it to the next level and make a really authentic miso soup, try boiling some kombu (a type of seaweed) for a base broth to add the miso and veggies to.

 

2 medium courgettes

1 litre boiling water

2 tbsp grated ginger

4 tbsp miso paste

100g firm tofu

100g shredded kale

2 small sheets sushi nori

2 thinly sliced spring onions

1 tbsp soy sauce

1 tbsp sesame oil

Lime and chopped coriander to garnish (optional)

 

  • Spirilise the courgettes. Dice the tofu into 1.5cm chunks and slice the nori into thin strips.
  • Add the boiling water to a pan with the courgette noodles, ginger, tofu and kale. Cook for 5 mins on low until veg softens up.
  • Whilst the veg softens up, whisk the miso in a separate bowl with a small amount of hot water until combined and add to pan with the rest of the soup.
  • Stir in the sesame oil and soy sauce and sushi nori until combined. Serve and garnish with the spring onions, a squeeze of lime and chopped coriander, if using.