Courgettes, thanks to the diffusion of greenhouses, can be found on the market all year round, but the best time to eat them is from late May to late summer.
The main features? 100 grams of zucchini contain just over 10 calories . They are diuretic and purifying; particularly digestible and refreshing. They are a valid aid for those suffering from constipation and urinary tract problems. Contains potassium, magnesium, folic acid, vitamin C and vitamin E.
Courgettes are a food particularly suitable also for children, from the earliest stages of weaning .
Eat raw zucchini
The beauty of the freshest zucchini is that they can also be eaten raw . It can be cut into julienne strips, like carrots, and used to enrich salads of all kinds. An example?
Zucchini, carrot and tomato salad
It's a very simple salad.
Ingredients for 4 people
> 300 grams of zucchini,
> 300 grams of carrots,
> 300 grams of cherry tomatoes,
> extra virgin olive oil,
> salt and pepper.
Preparation: wash all the vegetables. Cut the courgettes and carrots into julienne strips and the tomatoes into four wedges, season with olive oil, salt and pepper. If desired, those who love the aroma of garlic can add a clove, to be removed when serving the salad.
The flavor of the zucchini also goes well with that of the melon, have you ever tried the courgette and melon salad?
Try also the stuffed zucchini rolls, simple and summer raw food recipe
Eat cooked zucchini
Courgettes are a bit like parsley, they look good in every soup . They are a very suitable ingredient for the preparation of vegetable broth, soups, vegetable soups, but also cereal and legume soups. They go well with cheese, meat and fish.
They are used in risottos, in various sauces for pasta and in many savory pies. They are a true source of inspiration when it comes to contours .
In short, in front of a basket of zucchini one cannot remain lacking in recipes. Among other things, since they are cooked quickly, they lend themselves to a thousand quick recipes, to eat well even when you don't have much time to devote to cooking.
Some idea?
Spaghetti with zucchini
Ingredients for four people :
> 320 grams of spaghetti,
> 400 grams of zucchini,
> extra virgin olive oil,
> salt,
> Parmesan or Grana.
Procedure : cut the courgettes into thin slices, fry them in extra virgin olive oil and season with salt. Cook the spaghetti, drain and sauté in a pan with the courgettes. Add a sprinkling of Parmesan or Grana.
Frying is not a cooking method to use often, but once in a while, if the oil is the right one you can do it.
Baked courgettes
Ingredients for 4 people :
> a kilo of zucchini,
> extra virgin olive oil,
> salt,
> breadcrumbs.
Preparation : wash the courgettes and cut them into four pieces for the length. Cover them completely with breadcrumbs and place them in a non-stick pan. Add a little olive oil and a pinch of salt.
Bake at 180 degrees for about 15/20 minutes. Cooking times can be shortened or lengthened according to taste.
Those who prefer them more crunchy can cook them a little less, those who want them softer can cook a few more minutes. This is a very light dish, excellent as a side dish.
Sweet and sour zucchini
Ingredients for 4 people:
> a kilo of zucchini,
> 2 tablespoons of extra virgin olive oil
> a glass of apple vinegar,
> 120 grams of sugar,
> a few leaves of fresh peppermint,
> 2 nice pinches of salt.
Preparation : wash the courgettes and cut them into slices. Put them in a non-stick pan together with the oil, vinegar, sugar and salt. Cook with the covered pot for about 10/15 minutes. Let it cool well, add the mint leaves and serve.
Summer vegetables: zucchini and more
