In the spotlight - Courgettes

I never used to enjoy courgettes, I used to find them a bit tasteless, though it's not their fault they are 90% water. However, I then discovered how well they absorb flavours when roasted with other veg or used in a curry or stir-fry, so they are now a regular on the shopping list. Courgettes are also easy to grow, as they like the UK climate, so if you're looking for a veg to start off with, they make a perfect choice. Though you will be hard-pushed to beat the record for the largest courgette grown - a huge 65lb courgette was grown by a man in Devon.

•  Also known as zucchini, they are part of the squash family - other members include marrows, pumpkins and butternut squash.
• Although courgettes originated in Mexico and South America, the fruits that we are familiar with today were developed in Italy years after they were introduced to Europe.
• There isn't that much variety in types of courgettes compared to other fruit and veg, though there is a yellow variety known as "golden zucchini" and in some countries it is typical to harvest courgettes when they are no bigger than the size of a finger - smaller fruits are certainly more flavoursome.
• Courgettes are rich in Vitamin C and provide smaller amounts of Vitamin A and various B vitamins.
• If you grow your own courgettes, don't discard the male flowers that don't turn into fruits. These can be used in salads or stuffed, which is a typical Italian dish. In Mexico the flowers tend to be used more than the fruits and are key ingredient in a traditional soup.
• Larger courgettes can be stuffed - whether it's with mince, lentils, mixed beans or soft cheese, take your pick.
• If you've not tried shredded courgette in a salad, give it a whirl.

Vegetable bake - serves 4

• Layer half centimetre slices from 1 aubergine and 2 courgettes in an oven-proof dish.
• Blend a 400g tin of tomatoes and 100g spinach with a clove of garlic, then season with black pepper.
• Pour the tomato sauce over the layered veg and top with a thin layer of grated Parmesan cheese.
• Bake for 30mins in a preheated oven at 200 degrees (gas mark 6).

 

 Roasted veg couscous - serves 4

• Chop 2 courgettes, 2 peppers and 2 red onions into large chunks and add to a bowl.
• Add a tbsp of vegetable oil to the bowl with a tsp each of basil, rosemary, oregano and thyme, season with black pepper and mix well.
• Cook on a baking tray in a preheated oven at 200 degrees (gas mark 6) for 15mins, then add 2 handfuls of cherry tomatoes and cook for a further 15mins.
• Meanwhile prepare 200g couscous according to pack instructions.
• Stir roasted veg through couscous. Optionally add some chickpeas or roast chicken.