Since July, we have had an abundance of courgettes (zucchini) in the garden. They really are a vegetable that just keep giving and giving, the more you pick, the more you get!!. I say vegetable but did you know that botanically courgettes are in fact fruits…Yes think of all those juicy seeds they contain. The ideal time to pick courgettes is at 8 inches when they taste buttery and are at their best. Allow them to get too big and they turn into marrows. Don’t be fooled by their watery consistency either as they hold high stakes when it comes to nutrient density.
Packed full of Vitamin A in the form of Beta Carotein and Lutein along with Vitamin C means courgettes are great for our eyes and full of anti-oxidants. They also contain good quantities of Vitamin K (great for blood clotting) and B Vitamins including Thiamin, Riboflavin, Niacin, Pantothenic Acid and Vitamin B6 involved in digestion and cognitive health. In the mineral department, courgettes are rich in Manganese (required for blood sugar balance, bone health and metabolism), Potassium (heart health and blood pressure), Magnesium (nerve, muscle and heart health) and Copper (energy release in the cells). Incredibly they are high in Omega 3 Fatty Acids also and did I mention that courgettes are a great source of fibre and low GL (low Glycaemic Load) so will not spike blood sugar levels. A winner all round!!
Now, late in September it was time to get creative in the kitchen, hence this delicious yet quick and simple Chocolate Courgette Cake which I adapted from a recipe I came across on Elana’s Pantry (https://elanaspantry.com). Adding cacoa increases the anti-oxidants making it even healthier. Plus this passed the taste test and is a great way of getting courgettes into kids who may not be fans 🙂
Chocolate Corgette Bread
1 1/4 cups blanched almond flour
1/4 cup cacoa powder
1/4 teaspoon sea salt
2 eggs
2 tablespoons of coconut oil
1/4 cup honey
2 drops of almond essence
2 dates (pitted and soaked in 2 tablespoons of hot water for 15 minutes to make date paste)
1 cup courgette grated
- In a food processer combine almond flour and cacao powder
- Pulse in salt and baking soda
- Pulse in eggs, coconut oil, honey, and date paste
- Briefly pulse in courgette
- Transfer batter to a greased medium loaf tin
- Bake at 180° for 35-40 minutes
References:
https://www.rhs.org.uk/advice/profile?PID=676
http://nutritiondata.self.com/facts/vegetables-and-vegetable-products/2639/2
http://www.ncbi.nlm.nih.gov/pubmed/26996228
