OUR resident foodie, JANE HUTTON, explores the health benefits of the humble home grown courgette.
AS summer ends and autumn approaches, courgettes really come into their own. I’m still waiting for my yellow courgette plants to really kick in. In spite of all the sun we’ve had, and the fact that they’re in the greenhouse, they are very late. After an array of delicate flowers that I’d have stuffed if I’d had time, a mass of developing babies have appeared, so although I’ve had one very sweet sunny wonder, I just know that the others will all be ready at once. The joys of growing your own food!
Whether green or yellow, these members of the squash family have a mild flavour, but with an array of health benefits, give them a starring role while they are so fresh and juicy. They might not seem like the natural stars of any meal, but there are lots of ways to make them a feature. With so many nutrients, and seasonally still front and centre, perhaps it’s time to reconsider them if you’ve tended to leave them out of your shopping basket in the past.
Chock full of vitamins K, C, manganese and potassium, courgettes don’t just offer a great combination of conventional antioxidant nutrients, they also contain an unusual amount of other antioxidant nutrients, including lutein and zeaxanthin. These antioxidants are especially helpful in protecting eye health, including age-related macular degeneration and cataracts.
Having the nutrients to protect against cardiovascular and digestive inflammation makes courgettes potentially useful in keeping blood vessels strong and soothing ulcers, but they also guard against type 2 diabetes by maintaining healthy blood sugar regulation with their profile of B vitamins, zinc, magnesium, and omega 3 fatty acids, plus, of course, beneficial polysaccharide fibres like pectin. They boast a good range of amino acids too, so if you are veggie or vegan, courgettes should be a major feature on your summer plate.
If nothing else, they are one of those seasonal parts of the greengrocery display that scream summer. Yellow courgettes even more so – such a beautiful colour! Delicious sautéed simply with garlic, julienned in salads, or spiralised to create spaghetti-like noodles. What about something sweet? Courgettes in cake is definitely a thing, especially the yellow varieties. This harvest time of the year brings us to preserving excess produce after we enjoy the end of another cycle of growth and freshness, heading into autumn and winter. This issue’s recipe is a great way to get courgette benefits into the whole family, and use up any home grown glut in as many ways as possible!
Jane’s courgette and carrot muffins
You will need:
120g sugar
2 tablespoons oil
1/2 teaspoon salt
1 large egg
120g grated courgette
120g grated carrots
50g chopped pecans, toasted
250g fl our
1 teaspoon baking powder
1 teaspoon ground cinnamon
1/4 teaspoon ground nutmeg
Squeeze the moisture out of the grated courgette and carrot in a sieve over a bowl, then spread on kitchen paper or a tea towel to drain out the last drops. Whisk the sugar, oil, salt, and egg. Add the pecans, courgette and carrots, and combine. Combine the remaining ingredients in a separate bowl, then add to the batter. Stir until just combined. Divide the batter evenly among muffin cases, and allow to rest for 10 minutes before baking at 190C.
Bake the muffins until the edges are lightly browned and they feel firm if gently pressed, about 18 to 25 minutes. A cocktail stick inserted into the centre of a muffin should come out clean. Cool muffins in the pan for 10 minutes; transfer
Naturally Nourishing is written by nutritionist and “confirmed foodie” Jane Hutton. Visit her website, www.functional- foodie.com, and sign up for programmes, recipes and advice.