(Courgettes - zucchini: nutritive value, how to clean, cut and cook, recipes ...)

Nutritive value in 100 g edible part
Edible part	%	88
Water	g	93,6
Protein	g	1,3
Total fat	g	0,1
Carbohydrates	g	1,4
Total dietary fiber	g	1,3
Food energy	kcal	11
Food energy	kJ	47
Sodium	mg	22
Potassium	mg	264
Iron	mg	0,5
Calcium	mg	21
Phosphorus	mg	65
Thiamin	mg	0,08
Riboflavin	mg	0,12
Niacin	mg	0,70
Vitamin A	µg	6
Vitamin C	mg	11

The scientific name is: Cucurbita pepo

The plant that bears courgettes is native to Central and South America. It belongs to the family of melons, cucumbers and pumpkins (Cucurbitaceae). Courgettes have a light or dark green peel; they can have yellow streakings too. There are many varieties round the world but everyone is easily perishable and keeps for a short time.
Another peculiarity of this plant is the development of flowers, called "flowers of courgettes", that can be stuffed or deep-fried or used in pasta, risotto or savoury pie (savoury pie with courgettes flowers).
You can find courgettes all year according to cultivation in greenhouse and international commerce. However il would be better to eat this kind of vegetables in summer when they are cheaper and full of nutritive substances.
As you can see in the table of nutritive value, courgettes provide few calories and they are low fat.

courgettes - zucchini

Their taste is neutral and for this reason they are very useful for preparing recipes with meat, fish, cheese, grain and pulses (courgettes stuffed with cous cous), or for realizing risotto or pasta sauces. Nowadays in Italy we're discovering their use in low fat side dishes. The important thing is cooking them well (for a short time) and dressing with aromatic herbs.
In fact courgettes are good sources of potassium, vitamin E (that help to protect us from free radicals), lutein and zeaxanthin and vitamin C. Vitamin C is very sensitive to heat and so you have to cook courgettes for a short time. The ideal thing would be to eat them raw.
Therapeutic effects. Courgettes are laxative, anti-inflammatory, diuretic and purifying.
Councils for the purchase. Choose always very firm, little and thin courgettes because they have few seeds. Remember that they must have a bright skin, no braise and a light down.
Preservation. Courgettes keep for a short time. You can preserve them in the refrigerator for 3-4 days: the more you preserve them the more they lose their nutritive value.
How to clean and cut. If courgettes are young and thin, it's enough to trim the ends. If they are bigger, it's necessary to remove all the seeds.
You can cut them into slices lentghways (to grill them) or into slices crossways (to sauté with garlic and parsley); you can also dice them (for soup or stewed side dishes) or cut into julienne (to fry them or prepare sauces).
How to cook. Courgettes can be cooked by boiling (for a short time), steaming, grilling, frying ... Larger varieties can be hollowed out for stuffing and baking.

Our recipes.
Boiled courgettes with aromatic herbs »
Courgettes, tuna and ricotta cheese pie »
Pie with courgettes flowers »
Courgettes stuffed with cous cous »

Traditional recipes.
Raw courgettes »
Grilled courgettes »
Sautéed courgettes »

If you want to combine this dish with other ones for a complete menu,
consult our "Members-only Area".