As we step into a new month, we introduce a new seasonal vegetable to our recipe repertoire. For the month of July, we look to the courgette. Similar to that of the cucumber, the courgette is high in water content so if you someone who doesn’t seem to get enough water in their day, introducing this powerhouse of a vegetable in bountiful quantities would serve you well. With the courgette, they are best at their freshest so if, like me, you purchase your fresh fruits and veggies in bulk (in the hope they’ll last a week), then incorporating the courgette into your meals in the earlier part of the week as this would ensure better quality and flavour. In terms of nutritional benefits, the courgette skin is a great source of fibre (which is an aspect lacking in most diets) and the flesh a great source of Vitamin C (beneficial for antioxidants) and potassium (good for reducing blood pressure) and if you’re expecting, the courgette provides moderate amounts of folates which is important for cell division and DNA synthesis. In other words, it helps prevent neural tube defects in the fetus (Nutrition and You). An all round good vegetable. Oh and it’s extremely low in calories, each courgette accounts for only 17!
Preparation time:15 minutes to 20 minutes
Cooking time:10 minutes
Total time:25-30 minutes
2 tbsp white wine vinegar
Finely grated zest and juice of 1 lemon
1 tsp clear honey
1 red chilli, deseeded and very finely chopped
1 clove garlic, crushed
600g pack essential Waitrose Courgettes
220g pack Waitrose Tenderstem Broccoli Spears, halved
1 tbsp olive oil
2 x 100g Waitrose Chèvre Blanc
50g Love Life Hazelnuts, roughly chopped
85g baby kale or rocket leaves
- Place the vinegar, lemon zest and juice, honey, chilli and garlic in a large bowl and whisk together. Thinly slice the courgettes and add to the bowl, turning to coat in the dressing. Chill for 10–15 minutes.
- Meanwhile, cook the broccoli in a pan of boiling water for 3 minutes until tender. Drain and cool under running water.
- Line a baking sheet with foil, brush lightly with oil and top with the goat’s cheese. Add a drizzle of oil, a grinding of black pepper and scatter over the nuts. Grill under a high heat for 3–4 minutes until golden.
- Divide the leaves, broccoli and marinated courgettes between 4 serving plates. Break the goat’s cheese into pieces and scatter over the top of each salad along with the nuts, and serve.
Cook’s tip: The flavours in this dish would work well with griddled halloumi in place of the goat’s cheese.
Another great recipe provided by Waitrose. If you’re looking for more inspiration, check out their recipe page for further ideas.