Sale SPRAY FREE COURGETTES  500 Grams Katikati Grown zoom
  • SPRAY FREE COURGETTES  500 Grams Katikati Grown
  • SPRAY FREE COURGETTES  500 Grams Katikati Grown
  • SPRAY FREE COURGETTES  500 Grams Katikati Grown
  • SPRAY FREE COURGETTES  500 Grams Katikati Grown
  • SPRAY FREE COURGETTES  500 Grams Katikati Grown
Price: $3.00 $2.50
Ex Tax: $2.17
Brand: Onion Vegie Place
Product Code: VCourgettes500
Availability: In Stock
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Picked daily
 
Cook for just a few minutes to maximise the health benefits, & add a splash of a healthy oil to maximise absorption of the carotenoids.
 
Courgettes are great in fritters, frittatas, quiches, cakes, soups, pickle.
 
 
Steam, Boil, Microwave, Bake, Braise, Stir-fry, Stew, Roast, Stuffed, Barbecued or Grill Courgettes.
 
Courgette slices require 5-7 minutes to steam
 
 
Particularly good in stir fries & barbecues or filled with a savoury stuffing & baked.
 
 
Use raw in salads... Can also be grated or finely chopped & used in flans or quiches.
 
 
Like Carrots, they also make delicious, moist cakes & breads.
 
Courgettes originated in Italy & were popular in the Mediterranean region hundred of years before they became popular in the rest of the western world
 
Refrigerate in plastic bags, Use promptly
 
Courgettes contain very few calories & have a high water content, which makes them a dieter's friend.
 
They aren't a powerhouse of micronutrients, but they do provide useful amounts of immune system-boosting vitamin C, & significant levels of potassium, which is key to controlling blood pressure.
 
The soluble fibre in the skin slows down digestion, & so stabilises blood sugar & insulin levels. Soluble fibre also helps prevent constipation & relieves irritable bowel symptoms.
 
Courgettes are the 14th most popular vegetable in New Zealand.
 
Courgettes are an excellent source of luetin, a carotenoid nutrient known for it's powerful anti-oxidant power.
 
Try these ideas with courgettes:
 
Saute slices with pinenuts & lemon zest
 
Slice lengthwise, chargrill & use in wraps, sandwiches, rolls & baps
 
Slice, drizzle with olive oil & sprinkle with sesame seeds & roast
 
Grate or julienne & use in salads, omelettes & frittatas
 
Finely sliced & stirred through wholemeal pasta & top with grated parmesan
 
Spread toasted ciabatta with tahini & yoghurt & top with char grilled
courgette slices
 
Saute courgette 'noodles' with garlic & basil
 
Make into soup with minced lemon grass & chilli sauce
 
Braise chunks with chopped onions & olive oil, stir through baby spinach at the end of cooking
 
Grate & use in cakes, muffins, loaves & pizza bases
 
Make into pickles with onion, turmeric & yellow mustard seeds
 
Grate & use in fritters with feta or bacon
 
Coat thin slices with tempura batter & fry
 
Steam, whole or in chunks & serve topped with wasabi mayo
 
Sliced with sliced eggplant & tomato baked with a little olive oil & rosemary in ramekins
 
Mix grated courgette & cheddar with quinoa & use as a filling for filo pastry pass-arounds
 
 
 

Courgette Recipes

 

Courgette Pizza Recipe

 

Nutrition Information
Serving size:  ½ cup diced - 111.8g
  Average
Quantity
per serving 
% Daily
intake per
serve 
Average
Quantity
per 100g 
 
Energy (kJ/Cal) 63/15 0.7% 56/13  
Protein (g) 2.0 4% 1.8  
Fat, total (g) 0.2 0.3% 0.2  
 - saturated (g) trace 0% trace  
Carbohydrate (g) 0.7 0.2% 0.6  
 - sugars (g) 0.7 0.7% 0.6  
Dietary fibre (g) 1.2 4% 1.1  
Sodium (mg) 0 0% 0  
Vitamin C (mg) 12.3 31% RDI* 11.0 A good source of vitamin C
Folate (µg)  25 12% RDI* 22 A source of folate
Niacin (mg) 11 11% RDI* 1 A source of niacin
Potassium (mg) 413   370 Contains potassium
Vitamin E (mg) 0.91 9% RDI* 0.81  
Vitamin A Equiv. (µg) 55 7% RDI* 49  
Iron (mg) 0.6 5% RDI* 0.5  
Thiamin (mg)  trace 0% RDI* trace  
Riboflavin (mg) trace 0% RDI* trace  

Percentage Daily Intakes are based on an average adult diet of 8700 kJ 
Your daily Intakes may be higher or lower depending on your energy needs. 
*Recommended Dietary Intake (Average Adult)

Source: The Concise New Zealand Food Composition Tables, 10th Edition, Plant & Food Research - 2014

 

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