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Thursday 30 April 2015

Courgettes / Zucchini - Some Helpful Hints

Courgettes / Zucchini are becoming ever more popular and with good reason, they have a deliciously sweet, nutty taste. They’re often used to bulk out sauces and dishes like a bolognaise or lasagne, but why not also enjoy courgettes in their own right.

Many of us enjoy growing our own Courgettes, but if left too long in the soil, they will grow huge and bloated with water. While these green monsters might look magnificent, the best tasting courgettes are the shorter, slim ones.

If you’re already living the LCHF lifestyle, you will know that courgettes are low in carbs, just 2g. carb per 100g, and they are probably high up on your must buy shopping (or growing) list. They may not pack the nutritional punch of other green vegetables (broccoli, kale etc.) but they do contain significant levels of potassium to control blood pressure and vitamin C to boost your immune system.

The courgette’s thin dark skin is high in soluble fibre, which slows digestion and stabilises blood sugar levels – potentially getting rid of those pesky mid-afternoon sweet cravings. Soluble fibre can also prevent constipation and help with those horrible IBS symptoms so many of us endure.

You can buy courgettes from most big supermarkets as well as small farmers markets (when in season). Many prefer to buy locally sourced courgettes as supermarkets can of course ship vegetables thousands of miles despite them being in season a few minutes down the road, but how and where you buy is always a personal choice.

Now – how to prepare courgettes? Try not to cook courgettes with too much water as they can go quite soggy. The best way to cook them is to get a good crunch. Slice them in thin chip shapes, place them on foil and drizzle with extra virgin olive oil and a sprinkling of salt, spices and herbs, then place under the grill until golden. You can eat these as a snack, or with a salad. Alternatively, you can roast courgettes up with a selection of other vegetables to enjoy with classic meat and buttery mashed swede. Or you can make Greek style fritters on the BBQ with lots of chopped dill.

Courgettes keep well in the fridge, but don’t leave them too long or they’ll develop a slightly bitter taste.

More information here, with a lovely Courgette / Zucchini Fries recipe here.
Some text taken from this resource here

All the best Jan


Anonymous said...

Helpful information here, thanks.

Jenny S

Judith said...

Zucchini are my staple veg in summer. Noodles ("zoodles"), fritters, crisps, flatbread, etc etc. They are very versatile and useful. I love them. Cheap too, if you grow your own or have neighbours that do.

Lowcarb team member said...

Hi Jenny
Many thanks for your comment, glad you found the information helpful.

All the best Jan

Lowcarb team member said...

Hi Judith
Great to see you here and many thanks for your comment. Have to agree if you can grow your own, so much the better.

All the best Jan

Lynda said...

Yes, we love courgettes. I never ate them before going low carb but they are just so useful. They were one of the vegetables on offer at the restaurant we went to the other night too...along with broccoli.

Lowcarb team member said...

Hi Lynda
Many thanks for your comment. I do agree with you courgettes are so useful and you can incorporate them in many recipes. Mmmnn broccoli too - good tasting foods.

All the best Jan