What is a Courgette?
A courgette, also known as a zucchini, is a type of summer squash that originated in the Americas. The courgette plant produces fruits that are typically long, green-colored, and cylindrical in shape with tapered ends. Courgettes are members of the Cucurbitaceae family which also includes cucumbers, various melons, and pumpkins.
Other Names for Courgette
Although the most common names are courgette and zucchini, this vegetable is known by many other names around the world including:
- Vegetable marrow
- Italian squash
- Baby marrow
Appearance and Flavor
Courgettes can range in length from 3-36 inches, although the typical commercially grown variety measures about 8 inches. Their outer skin tends to be firm with a deep to light green color. The inner flesh has a mild flavor and is typically white with small edible seeds.
Growing Conditions
Courgettes thrive in temperate climates and grow well during the hot summer months. They require full sun exposure and must be watered regularly as the fruits develop. Most varieties are bush plants that spread along the ground or can be trellised. There are also vining varieties that can spread over 15 feet.
Nutrition Content and Health Benefits
Courgettes are highly nutritious veggies packed with vitamins, minerals, and antioxidants. Some of the top nutrients and health benefits include:
Low Calories
A 100 gram serving contains just 17 calories, making courgettes a great food option for weight management or calorie restricted diets.
Vitamin C
Courgettes are high in immune-boosting vitamin C providing about 17% of the RDI per serving.
Vitamin A
This important vitamin for eye and skin health is found in decent levels with over 10% of the RDI.
Magnesium and Potassium
These essential minerals benefit muscular, nervous system, and cardiac health. A serving of courgettes contains around 12% RDI for magnesium and 8% RDI for potassium.
Manganese
This trace mineral plays key roles in development, metabolism, and antioxidant defense with a 100 gram serving providing about 10% of the RDI.
Anti-Inflammatory Effects
Nutrients like vitamin C, magnesium, and omega-3 fatty acids found in courgettes can help control inflammation levels in the body.
Blood Sugar Regulation
The fiber and vitamin content of courgettes helps modulate insulin secretion and improve insulin sensitivity in diabetics.
Popular Types of Courgettes
Courgette plants produce fruits in an array of different colors, shapes, sizes and flavors. Some of the most popular cultivated varieties include:
Dark Green Zucchini
This standard deep green courgette is the most common. It has firm dark green skin and white, mild tasting flesh.
Yellow Courgette
Yellow zucchinis have vibrant golden outer skin. The flavor is delicate and goes well in lighter dishes.
Grey Zucchini
This heirloom variety is pale grayish-green with faint white stripes. It has a distinct earthy, nutty flavor.
Round Zucchini
Round courgette varieties form globe shapes instead of the typical cylinder shape. They are often called 8-ball zucchini.
Golden Egg Courgette
Golden gem have vibrant yellow skin and a distinct egg-like shape. They have higher sugar content and creamier flesh compared to green varieties.
Cocozelle Zucchini
Cocozelle courgettes are pale green with dark green stripes. They are smaller, sweeter, and more tender compared to standard green zucchinis.
How to Select Courgettes
Follow these simple tips when shopping for courgettes:
- Choose smaller courgettes which tend to be more tender and have thinner skin.
- Opt for courgettes that are about 6 to 8 inches long.
- Select courgettes that have brightly colored, shiny skin free of cuts or bruises.
- Gently press into the flesh to test for firmness.
- Avoid large courgettes which tend to have larger seeds and less flavor.
How to Store Courgettes
Proper storage keeps courgettes fresh longer:
- Place unwashed courgettes loose in the refrigerator crisper drawer.
- If not using within 2-3 days, courgettes can be kept in a plastic storage bag.
- Pre-cut or sliced courgettes should be tightly sealed and will last around 2 days refrigerated.
- Wash just before preparation rather than before storing.
- Avoid freezing raw courgettes without blanching first or they will become mushy.
Tips for Preparing and Cooking
Courgettes are incredibly versatile veggies in the kitchen. They can be eaten raw but also adapt well to just about any cooking method. Some preparation and cooking tips include:
Washing
Gently rub zucchini under cool water to remove dirt but avoid soaking to prevent getting too waterlogged.
Peeling
Most varieties have very edible skins so peeling is not necessary unless it is thick or course.
De-seeding
Smaller courgettes don't require de-seeding but larger ones can if the seeds are too big or concentrated.
Cutting
Trim off both ends then cut into rounds, half-moons, strips, cubes, shredded, or ribboned with vegetable slicers or spiralizers.
Cooking
Quick-cooking methods like grilling, pan frying, roasting, and steaming prevent the tender flesh from getting too soft.
Eating Raw
Thinly slice or shred courgettes onto fresh salads, sandwiches, pizza and bruschetta for a crunchy texture.
Healthy and Simple Courgette Recipes
Here are 3 nutritious recipes for incorporating more courgettes into your diet:
1. Parmesan Courgette Fries
These crispy baked fries get a layer of parmesan cheese and parsley for a savory flavor boost.
2. Chicken Sausage and Courgette Skillet
This one-pan dish has courgette slices cooked with Italian chicken sausage, tomatoes, spinach, garlic and basil.
3. Courgette Lasagna
Thin courgette slices are used instead of pasta sheets in this healthier veggie-packed lasagna recipe.
FAQs
What is the difference between a courgette and a zucchini?
Courgette and zucchini are two names for the same type of summer squash fruit. Zucchini tends to be the more commonly used term in the United States and Canada, while courgette is popular in Britain and other European countries.
Can you eat courgette skin?
Yes, the skin of courgettes is edible. It contains beneficial nutrients and fiber. The skins are thin and tender enough to eat once cooked. Larger courgettes may have thicker, tougher skin that can be peeled before cooking or eating.
What does courgette taste like?
Courgettes have a very mild flavor with a firm, smooth texture. When eaten raw they are somewhat watery and vegetable tasting, but cooking brings out their naturally buttery and sweet side. Their mild taste means they can adapt well to many dishes and spice flavors.
What is the best way to cook courgette?
Courgettes can be eaten raw in salads and other dishes but cooking enhances their taste. Quick sautéing, baking, grilling and steaming are some of the best cooking methods. Overcooking leads to excessive water loss and mushy textures.
Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.
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