ArtsAutosBooksBusinessEducationEntertainmentFamilyFashionFoodGamesGenderHealthHolidaysHomeHubPagesPersonal FinancePetsPoliticsReligionSportsTechnologyTravel

Benefits Of Eating Courgettes

Updated on February 15, 2016

Courgettes Contain Very Few Calories And Have A High Water Content

Source

Courgette or zucchini is a fruit of the Cucurbitaceae family, most often used or mistaken as a vegetable. Belonging to the species Cucurbita pepo, this summer squash is tasty, quick growing and endlessly versatile. Simply sliced and sauteed in butter or olive oil, courgettes make a dishful of heaven. They taste green, somewhat grassy, and sweet. The smaller they are, the more flavorful. If you do not pick them early enough, they grow huge and get bloated with water.

They can be dressed up in a creamy lemon sauce and served with pasta, grated and added to a quiche, or served as fritters. They are excellent cooked on a cast iron grill or barbecue, then drizzled with olive oil and herbs. Courgettes do not need peeling. Slice off each end, and prepare as recipe directs. Try not to boil or cook them with too much water, as they will get soggy and loose their flavor.

Courgettes appear to keep well in a refrigerator in a vegetable storage bag for a few days, but they become bitter over time, so it is important to eat them fresh.

They are at their best from June until September. Choose small courgettes that are firm to touch, with a glossy unblemished skin. Avoid the soft squishy ones.

They contain very few calories and have a high water content. They are not loaded with vitamins but provide useful amounts of immunity-boosting vitamin-C and significant amounts of mineral potassium, that helps regulate blood pressure. The soluble fiber in courgette skin helps stabilize blood sugar and insulin levels and prevents constipation. If you are trying to loose some pounds, then you should make the courgette, number one in your shopping list.

Courgette calories and nutrition per serving (1 serving equals to 1 oz or 28 gms):

Calories - 5

Protein - 0.5

Carbohydrates - 0.5

Fat - 0.1

Fiber - 0.3

The Endlessly Versatile Courgette

Courgettes can serve the "secret ingredient" to add a special flavor to various recipes, that include the following:

  1. Easy to make pasta: Quick, frugal and popular, this is a perfect dish to use up the humble courgettes. You can even fake silky ribbons of pasta by using a julienne peeler to create your own "courgetti". It takes just half a minute to cook and is virtuous in terms of calories. Create your courgette noodles, then throw them into a pan with garlic, cream, lemon zest and seasoning. Serve spaghetti style with meatballs.
  2. Cakes and bakes: It can be baked into a bread similar to banana bread or incorporated into a cake mix.
  3. Soups: Soothing courgette soup can be a perfect thing to see you through a cool summer evening.
  4. As a side dish: Cheesy baked courgettes are delicious served with grilled meat and fish.
  5. As salads: Courgettes' subtle, delicate flavors make them a perfect addition to most green salads. Slice them, toss in olive oil, griddle for 3-4 minutes, and mix in a few drops of food grade vinegar, roasted red bell peppers, roasted pine nuts, pistachios, mint, cilantro, thyme, basil, and some seasoning. Toss in a handful of rocket leaves, and dot the salad with ricotta, and use it as a side dish or main meal.
  6. Stir into a risotto: Stir seasonal courgettes into a light fresh risotto for the perfect dinner recipe.

Members of the plant family Cucurbita, including zucchini or courgettes and cucumbers contain chemicals named cucurbitacins that defend the plant from predators, and impart a bitter taste. Before cooking or eating it raw, have a small bit of the courgette, and discard if it is unusually bitter in taste.

Reference sources:

www.bbcgoodfood.com

www.guardian.com

www.nutritionist-resource.org.uk

Comments

    0 of 8192 characters used
    Post Comment

    • ladyguitarpicker profile image

      stella vadakin 

      2 years ago from 3460NW 50 St Bell, Fl32619

      They are so easy to grow, and cook. I love them with my spaghetti sauce, and cheese.

    • teaches12345 profile image

      Dianna Mendez 

      2 years ago

      My stomach gurgled when I read the lemon sauce and fritter idea. We eat squash here regularly and your suggestions will be added to our list of recipes.

    • Larry Rankin profile image

      Larry Rankin 

      2 years ago from Oklahoma

      Interesting analysis.

    working

    This website uses cookies

    As a user in the EEA, your approval is needed on a few things. To provide a better website experience, hubpages.com uses cookies (and other similar technologies) and may collect, process, and share personal data. Please choose which areas of our service you consent to our doing so.

    For more information on managing or withdrawing consents and how we handle data, visit our Privacy Policy at: https://hubpages.com/privacy-policy#gdpr

    Show Details
    Necessary
    HubPages Device IDThis is used to identify particular browsers or devices when the access the service, and is used for security reasons.
    LoginThis is necessary to sign in to the HubPages Service.
    Google RecaptchaThis is used to prevent bots and spam. (Privacy Policy)
    AkismetThis is used to detect comment spam. (Privacy Policy)
    HubPages Google AnalyticsThis is used to provide data on traffic to our website, all personally identifyable data is anonymized. (Privacy Policy)
    HubPages Traffic PixelThis is used to collect data on traffic to articles and other pages on our site. Unless you are signed in to a HubPages account, all personally identifiable information is anonymized.
    Amazon Web ServicesThis is a cloud services platform that we used to host our service. (Privacy Policy)
    CloudflareThis is a cloud CDN service that we use to efficiently deliver files required for our service to operate such as javascript, cascading style sheets, images, and videos. (Privacy Policy)
    Google Hosted LibrariesJavascript software libraries such as jQuery are loaded at endpoints on the googleapis.com or gstatic.com domains, for performance and efficiency reasons. (Privacy Policy)
    Features
    Google Custom SearchThis is feature allows you to search the site. (Privacy Policy)
    Google MapsSome articles have Google Maps embedded in them. (Privacy Policy)
    Google ChartsThis is used to display charts and graphs on articles and the author center. (Privacy Policy)
    Google AdSense Host APIThis service allows you to sign up for or associate a Google AdSense account with HubPages, so that you can earn money from ads on your articles. No data is shared unless you engage with this feature. (Privacy Policy)
    Google YouTubeSome articles have YouTube videos embedded in them. (Privacy Policy)
    VimeoSome articles have Vimeo videos embedded in them. (Privacy Policy)
    PaypalThis is used for a registered author who enrolls in the HubPages Earnings program and requests to be paid via PayPal. No data is shared with Paypal unless you engage with this feature. (Privacy Policy)
    Facebook LoginYou can use this to streamline signing up for, or signing in to your Hubpages account. No data is shared with Facebook unless you engage with this feature. (Privacy Policy)
    MavenThis supports the Maven widget and search functionality. (Privacy Policy)
    Marketing
    Google AdSenseThis is an ad network. (Privacy Policy)
    Google DoubleClickGoogle provides ad serving technology and runs an ad network. (Privacy Policy)
    Index ExchangeThis is an ad network. (Privacy Policy)
    SovrnThis is an ad network. (Privacy Policy)
    Facebook AdsThis is an ad network. (Privacy Policy)
    Amazon Unified Ad MarketplaceThis is an ad network. (Privacy Policy)
    AppNexusThis is an ad network. (Privacy Policy)
    OpenxThis is an ad network. (Privacy Policy)
    Rubicon ProjectThis is an ad network. (Privacy Policy)
    TripleLiftThis is an ad network. (Privacy Policy)
    Say MediaWe partner with Say Media to deliver ad campaigns on our sites. (Privacy Policy)
    Remarketing PixelsWe may use remarketing pixels from advertising networks such as Google AdWords, Bing Ads, and Facebook in order to advertise the HubPages Service to people that have visited our sites.
    Conversion Tracking PixelsWe may use conversion tracking pixels from advertising networks such as Google AdWords, Bing Ads, and Facebook in order to identify when an advertisement has successfully resulted in the desired action, such as signing up for the HubPages Service or publishing an article on the HubPages Service.
    Statistics
    Author Google AnalyticsThis is used to provide traffic data and reports to the authors of articles on the HubPages Service. (Privacy Policy)
    ComscoreComScore is a media measurement and analytics company providing marketing data and analytics to enterprises, media and advertising agencies, and publishers. Non-consent will result in ComScore only processing obfuscated personal data. (Privacy Policy)
    Amazon Tracking PixelSome articles display amazon products as part of the Amazon Affiliate program, this pixel provides traffic statistics for those products (Privacy Policy)