Zucchini (Courgette)

The humble zucchini is often underestimated as a vegetable and used as an after-thought, yet it is highly nutritious, low in calories and makes a great addition to the diet.

Zucchini has a high water content, high in both soluble and insoluble fibre and is low in calories. This means it makes us feel fuller for longer without the added calories when we are trying to lose weight or choosing to eat a lower carbohydrate diet for a variety of reasons.

Zucchini contains an outstanding source of manganese and vitamin C. It also contains vitamin A, magnesium, folate, potassium, copper, and phosphorus. Zucchini also has a high content of omega-3 fatty acids, protein, zinc, Vitamins B1, B2, B3, B6, folate and calcium all highly beneficial for optimal health.

The following is a delicious summer “pasta” dish highly zucchini as the main – Enjoy!

Pasta Puttanesca

(Vegan, gluten free, dairy free)

Recipe by Russell James – The Raw Chef

  • 2 medium zucchini (courgette), spiralised
  • 2 tablespoons olive oil
  • 1 teaspoon lemon juice
  • 1 clove garlic, crushed
  • 2 medium tomatoes, diced small
  • 1 teaspoon crushed red chili flakes
  • 10 black olives
  • 2 tablespoons capers
  • A few grinds of black pepper
  • 2 tablespoons flat leaf parsley
  • 3 tablespoon sea veg salad (or a dried seaweed)
  • ¼ teaspoon salt
  1. Combine all ingredients in a bowl and serve immediately.

Macadamia Parmesan 

  • 5 macadamias
  • 1 tablespoon nutritional yeast
  • ¼ teaspoon salt
  1. Grate the macadamias on a fine grater (I use a microplane) and then mix in the nutritional yeast and salt by hand.

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