Cream of Courgette Soup

The colour of this soup is beautifully delicate, which really suits its rich and creamy texture and subtle taste. If you enjoy a pronounced cheesy flavour, use Gorgonzola instead of Dolcelatte.

Ingredients:

30ml olive oil

15g butter

I medium onion, finely chopped

900g courgettes (zucchini), trimmed and sliced

5ml dried oregano

600ml vegetable or chicken stock

115g Dolcelatte cheese, rind removed, diced

300ml single cream

Sea salt and freshly ground black pepper

Fresh oregano and extra Dolcelatte, to garnish

Method:

Heat the oil and butter in a large saucepan until foaming. Add the onion and cook gently for about 5 minutes, stirring frequently, until softened, but not brown. Add the courgettes, oregano and seasoning and cook over medium heat for 10 minutes, stirring frequently.

Pour in the stock and bring to the boil, stirring. Lower the heat, semi cover the pan and simmer gently, stirring occasionally, for about 30 minutes. Stir in the diced Dolcelatte until melted. Process the soup using a stick blender or food processor, then press through a sieve into a clean pan. Add two-thirds of the cream and stir over a low heat until hot, but not boiling. Check the consistency and add more stock if the soup is too thick.

Taste for seasoning, and pour into heated bowls. Swirl in the remaining cream. Garnish with oregano and extra Dolcelatte cheese just before serving. 

Garlic Lemon and Parmesan Oven Roasted Courgettes

Ingredients:
4-5 medium courgettes
30ml olive oil
5ml lemon zest
2 cloves garlic, finely minced
180ml finely shredded Parmesan cheese
Sea salt and freshly ground black pepper

Method:
Preheat oven to 180˚C. Line a rimmed cookie sheet with aluminium foil.
Cut courgettes into thick wedges or halves (cut each courgette in half then that half in half, so you have 4 wedges from each courgette). 

In a small bowl, stir together olive oil, lemon zest and garlic. 

Align courgettes on prepared baking sheet spacing them evenly apart. Brush olive oil mixture over tops of courgettes, making sure to get some of the garlic and lemon zest on each piece and not just in one spot. 

Sprinkle tops with Parmesan cheese, and season lightly with salt and pepper. Bake in preheated oven 11 - 13 minutes then, adjust oven rack near top of oven and grill for several minutes until Parmesan is golden brown. 

Serve warm.

Courgette Cake

Baking a cake with courgettes is a great way to get fussy eaters to consume some vegetables! 

With nuts and spice added, this cake is delicious, nourishing and healthy.

Ingredients:
160ml packed brown sugar
75g butter, at room temperature
2.5ml pure vanilla extract
1 egg
250ml all purpose flour
5ml baking soda
2.5ml ground cinnamon
2.5ml ground cloves
250ml grated courgette
125ml chopped walnuts

Clove Spice Icing
185ml icing' sugar
15ml butter, at room temperature
1ml  ground cloves
15-20ml milk (more or less)

Garnish
125ml chopped walnuts

Method:

Cake:

Heat oven to 180ºC. Grease an 8 inch round cake pan.

Grate the courgette and pat the moisture out with paper towels. Set aside.

In a bowl, use and electric mixer to combine the brown sugar, butter, vanilla and egg together.

In another bowl stir in flour, baking soda, cinnamon, cloves together. Stir in the grated courgette and nuts. Add the flour mixture to the wet mixture and beat mix together.

Pour the batter into the prepared cake pan. Place into the preheated oven and bake 25 to 30 minutes or until toothpick inserted in centre comes out clean.

Place onto a cooling rack and let the cake cook for 10 minutes before removing the cake onto the cooling rack. Cool completely.

Clove Spice Icing:

Use an electric mixer to combine the sugar, butter and clovers. Add the milk a teaspoon at a time until you reach the desired texture.

Assembly:

Place the cooled cake onto a cake plate. Spread on the frosting and garnish with chopped walnuts.

Courgette, Broccoli and Tomato Bake

Ingredients:

6 large courgettes, sliced
1 large white onion
1 head of broccoli, cut to bit size florets
30ml olive oil
12 grape tomatoes, halved
125ml Parmesan cheese, finely grated
250ml mozzarella cheese, coarsely grated
Sea salt and frshly ground black pepper, to taste
5ml dried basil
rocket to serve


Method:
Preheat oven to 180°C. Lightly oil a 9x9 inch baking dish.

In a large frying pan sauté onions in oil until clear. Add in broccoli and courgettes, cover and steam for 5 minutes.

Transfer vegetables to baking dish. Add in tomatoes. Sprinkle with cheeses, salt and black pepper, and sprinkle basil over top. Cover with foil, and bake for 20-25 minutes or until cheese is melted and vegetables are tender.

Serve with rocket.

Courgette Chips

Using paprika not only to flavour this healthy snack, 

but also to boost your metabolism, reduce your appetite, 

and lower your blood pressure.

Ingredients:

2-3 large courgettes, thinly sliced

15ml olive oil

Sea salt and finely ground black or white pepper

Paprika

Method:

Toss the courgette slices in olive oil, sea salt and pepper of choice. Lay slices on a baking tray, crumpled as required to fit them all on and sprinkle them liberally with paprika. Bake at 220°C for 25 to 30 minutes.

Courgette Apple Muffins

This muffin recipe makes a great morning quick breakfast on the run or a snack in the afternoon.

They also area simple means to get fussy children to eat some fruit and vegetables.

Ingredients:

750ml grated courgettes
250ml apple, peeled, cored and grated
125ml flax seeds 
60ml chopped almonds 
10ml fresh orange zest
625ml cups all-purpose flour 
250ml sugar 
5ml baking soda 
5ml baking powder
1ml salt 
2 large eggs, lightly beaten 
125ml vegetable oil 
125ml milk
5ml vanilla

Method:

Pre-heat oven to 190˚C.

In a large bowl, combine courgettes, apple, flax seeds, almonds and orange zest; set aside.

In a separate bowl, combine flour, sugar, baking soda, baking powder and salt.

In new bowl, combine eggs, oil, milk and vanilla; stir into dry ingredients just until moistened.

Add courgette mixture and stir briefly until just combined.

Fill greased or paper-lined muffins cups two-thirds full with muffin mixture.

Bake for 20-22 minutes or until a toothpick comes out clean.

Chicken and Vegetable Couscous Salad

Ingredients:

Salad:
375ml water
15ml olive oil, divided
5ml salt
250ml uncooked couscous
250ml chopped yellow bell pepper
125ml finely chopped courgettes
125ml chopped mushrooms
375ml chopped skinless, boneless rotisserie chicken
125ml (1/8-inch-thick) diagonally cut carrot
60ml thinly sliced green onions
50ml dried currants
50ml finely chopped fresh mint
Freshly ground black pepper

Dressing:
250ml plain low-fat yogurt
50ml fresh lemon juice
15ml honey
15ml white wine vinegar

Method:

To prepare salad, bring water, 5ml oil, and salt to a boil in a medium saucepan; gradually stir in couscous. Remove from heat; cover and let stand 5 minutes. Fluff with a fork. Place in a large bowl; cool to room temperature.

Heat a large nonstick skillet over medium-high heat. Add remaining oil to pan. Add the bell pepper, courgettes, and mushrooms; sauté 4 minutes or until bell pepper is tender. Add bell pepper mixture, chicken, carrot, onions, currants, mint, and black pepper to couscous; toss gently to combine.

To prepare dressing, combine yogurt and remaining ingredients, stirring with a whisk. Drizzle over couscous mixture, tossing gently to combine.

Banana Zucchini Bread with Chocolate Chips

Ingredients:

2/3 cup melted butter
1 1/4 cup sugar
2 teaspoons vanilla
2 eggs, beaten
3 ripe bananas, smashed
3 cups flour
2 teaspoons cinnamon
2 teaspoons baking soda
1/4 teaspoon salt
2 cups grated fresh zucchini
1 cup chocolate chips

Method:
Preheat the oven to 180C.

Beat butter and sugar. Add in banana, eggs and vanilla. 

In a separate bowl whisk flour, baking soda and cinnamon. 

Add the dry  ingredients to the wet. 

Stir in zucchini and chocolate chips.

Pour into 2 large, greased loaf pans (5x9 or larger).

Bake at 180C for 1 hour or longer, until done.

You can also use for mini muffins or muffins. Mini muffins take 10 to 15 minutes. 

Zucchini Oven Chips

 Ingredients:

1/4 cup ground almonds
1/4 cup grated fresh Parmesan cheese
1/4 t seasoned salt
1/4 t garlic powder
1/8 t black pepper
2 T fat-free milk
2 1/2 cups (1/4 inch-thick) slices zucchini  or courgettes (about 2 small)
Cooking spray

Directions:

Preheat oven to 220C.
Combine first 5 ingredients in a medium bowl, stirring with a whisk. 

Place milk in a shallow bowl. 

Dip zucchini slices in milk, and dredge in dry mixture. 

Place coated slices on an oven proof wire rack coated with cooking spray; place rack on a baking sheet. 

Bake at 220C for 30 minutes or until browned and crisp. 

Serve immediately.

Fruit and Vegetables in June

The abundance of fresh food in June makes cooking a pleasure. This month heralds midsummer, with the longest day and plenty of sunshine. The promise of long summer evenings provides the ideal time for out door living and good eating.

June keeps up the good work that May began with asparagus remaining the star vegetable, with lower prices than May, but with quality every bit as good, if not better. I have noticed that as we approached June, the spears grew fatter and more succulent, all the better for pigging out on! Make the most of them as they don't last for much longer.

Jersey Royals, those gorgeous little spuds, are also still available, but make the most of them this month as they will also be ending their season at the end of this month. I use them often for a quick salad; boiled and covered in herb butter, they are the quintessential accompaniment of a grilled steak or chop on the braai or barbecue.

Broad beans are also continue in their availability; they are likely to be larger than they were in May so skinning them is a good idea. Use them for extra filling and nutritious salads and stews. Summer cabbages are also in their peak season, tender enough for a stir-fry. Cauliflowers are also available now, but are still a little on the pricey side; their price should come down as the month wears on.

New UK vegetables this month include courgettes and mangetouts, which should get steadily more plentiful as the month progresses. Think about using courgettes cooked on the braai, halved lengthwise and brushed with olive oil. You may want to try them in salads too, where they add a lovely nuttiness and crunchy texture. Salads are of course in vogue this month to accompany outdoor living with Baby Gem lettuces, tangy spring onions, crunchy radishes, cucumbers and lots of tomato varieties becoming widely available. Cherry tomatoes make such colourful additions to a green salad and there are also some delightful little berry tomatoes available now, which are no bigger than blueberries and just as tasty as their bigger cousins; give them a try some time.

Junes fruit basket begins its summer bounty this month. Apricots are starting to ripen, getting the orange hue that indicates good texture and flavour. Gooseberries are also coming along nicely with the best of this fruit arriving in about the middle of the month, but this year looks to be coming sooner because of the unseasonable warm spring. Among imports from the continent should be melons from Spain, including honeydew and cantaloupe, and peaches from Italy. Cherries are another June speciality, with the first supplies coming from Europe, to be followed later in the month by good fruit from British orchards. Raspberries also make a showing at the beginning of this month, along with red and black currants.

But the star among fruit this month, of course, is the strawberry. It is the quintessential summer fruit, forever associated with the Wimbledon tennis season. How could we ever do without strawberries and champers in this season of sunshine!

In recent years a lot of investment in money and time has been made in trying to find varieties that extend the season of this fruit. Some of the modern varieties have been developed to show resistance to disease and for long shelf life, sadly sacrificing flavour. Varieties have been created to look good, but as with any fruit, the proof is in the tasting. With the season progressing as fast as it does, the same variety can taste sharp one week and gloriously sweet the next.

There are three critical elements when it comes to proper strawberries with the perfect balance of sweet and sharp. The first and most important is the variety. It is rare to find a large variety, like for instance an Elsanta, that thrills; big it might be but size counts for very little. The small strawberries like the Mara des Bois, on the other hand, nearly always bursts with stunning flavour, is richly scented and totally bursting with the tang that a strawberry is supposed to possess.

The second critical element is freshness. The shorter the time from plant to plate, the better the strawberry tastes. Time, even in relatively small doses, takes its toll. Only a couple of days away from the plant the fruit already become dull, the goodness dissipates and they all taste mediocre. In practice this means growing your own is best; if you can't do that then pick your own at an open farm or at least buy from a farm shop or farmers market where you can be assured that the fruit has been picked that very same day, or at most, the previous day. It's up to you how quickly you can eat them.

The third element is the right degree of sunshine - plenty of sunshine but not overly hot - as the berries redden to plump ripeness. A little rain is fine, but too much moisture swells the berries to an ungainly, watery mass, diluting the taste and encouraging the berries to rot.

Since there is little we can do about the weather, it makes sense to concentrate on flavour and freshness. As with all the best fruit, the trick to always enjoying good strawberries through the season is to choose the varieties that are at their peak as they ripen through the season.

Look for strawberries that are red from crown to tip, and as always, rely on taste rather than looks alone. Remember, even a strawberry that is a little sharp can be improved with a little sugar.

Brinjal and Tomato Curry

When we lived in Natal I made this curry with the long finger brinjals grown by the local Indian population. Of about the same dimensions as a courgette, they hold their shape well when cooked and are firmer and sweeter than the regular Mediterranean aubergines. If you can't find the long finger brinjals, use the regular large ones that are usually available but cut them into 6-8 pieces lengthways for more even cooking.

Preparing the brinjals by macerating in salt and then brushing with oil, rather than putting oil in the pan to fry them, prevents them from absorbing too much oil, which would make the finished dish very greasy.

Although courgettes don't feature in Indian cooking, they can also be used to make this curry, as can potatoes, sweet potatoes and pumpkin or butternut squash.

This is a great side dish to have with other Indian food or as a vegetarian meal with Naan bread, sticky rice, raita or chutney.

Ingredients:
600g brinjals, preferably the Indian finger brinjals
5ml salt
150ml vegetable oil
30ml ginger puree
30ml garlic puree
2 long thin green chillies, finely chopped
40-50ml water
10ml fennel seeds
5ml cumin seeds
15ml freshly ground coriander seeds
2ml turmeric
400g chopped tomatoes, tinned is fine
2ml freshly ground black pepper
50ml water
2ml salt
15ml chopped fresh coriander
15ml chopped fresh mint

Method:

Trim the brinjals at both ends and cut in half lengthways. Toss them with about a teaspoon of salt and set aside in a colander to macerate for about 10 minutes.

Heat a large frying pan over high heat. Pour oil into a shallow dish. Brush the brinjal pieces with oil and then fry them in the hot pan for 3-4 minutes on each side until well browned. Set aside in a bowl and repeat with the remaining brinjals until all are cooked.

Put the ginger, garlic and chilli in a mini blender with about 40-50 ml water and blend to a smooth paste.

Put 30ml of the remaining oil into the frying pan and add the cumin and fennel seeds. When they begin to fizz, allow them to do so for about 30 seconds before adding the prepared paste and fry for another 2-3 minutes. Add the coriander and turmeric, followed shortly by the tomatoes, black pepper, 50ml water and 2ml salt. Cover and leave to simmer over low heat for 8-10 minutes until reduced and thickened.

Return the fried brinjals to the pan and toss carefully to coat in the sauce. Simmer for about 5 minutes, then fold in the fresh herbs and serve.

Courgette Leek and Spinach Risotto

Risotto is a dish whose origins lie with the poorer working classes of Italy. Originally, it was just rice cooked in a broth with whatever other ingredients were available and was used as a means of a cheap stomach filler. This was definitely not a dish favoured or eaten by the nobility. It only began to appear on the tables of the upper classes during the 19th century when the method of toasting the grains before slowly adding hot liquid was more widely practiced and a national dish was born.

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Ingredients:

1 tbsp olive oil

½ leek, finely chopped

Pinch chilli flakes

1 courgette, diced

200g arborio risotto rice

1 x 125ml glass white wine

150ml hot chicken stock

75g spinach, roughly chopped

25g butter

salt and freshly ground black pepper

fresh chives, to garnish

method:

Heat the olive oil in a large saucepan with a lid, add the leek and chilli flakes and fry gently until softened. Add the courgette and fry for 2-3 minutes. Add the rice and cook, stirring frequently, for 1-2 minutes, or until the rice turns translucent.

Add the wine, turn up the heat and boil for 1-2 minutes. Add the stock one ladleful at a time and stir continuously until all the stock has been absorbed and the rice is cooked.

Stir in the spinach and the butter, remove from the heat, cover and set aside for a few minutes. Season, to taste, with salt and freshly ground black pepper.

To serve, place the risotto into serving bowls and garnish with the chives.

Baked Courgettes

Courgettes make a delicious accompaniment to any main meal.

When baked with cheese and herbs they compliment any meat or chicken dish.

Ingredients:

2 medium courgettes

2 garlic cloves

5ml sea salt

30ml olive oil

5ml butter

30ml grated parmesan cheese

10-15ml fresh thyme leaves

Freshly ground black pepper to season

Method:

Preheat the oven to 180C.

Chop the garlic and mash together with the sea salt to form a paste. Mix with the oil and butter.

Cut the courgettes in half lengthwise and place on a baking tray. Spread with the garlic paste and sprinkle with the grated parmesan cheese and thyme leaves. Season with freshly ground black pepper and bake for 30-35 minutes or until the courgettes are soft and browned on top.

Mini Pork Wellingtons

Beef fillet is so expensive and pork fillets are always available

and inexpensive in comparison

so I like to use them for this twist on a British classic.

I'm allergic to mushrooms, so I use corgette,

which has a similar flavour and texture,

but you are welcome to use mushrooms if you choose.

It's nice to make individual wellingtons like this;

they are so impressive when entertaining friends.

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Ingredients:
sunflower oil for frying
1 x 150g pork tenderloin fillets
sea salt and freshly ground black pepper for seasoning
25g butter
2 garlic cloves, chopped
2 shallots, finely chopped
1/2 a cooking apple, peeled, cored and diced
half a courgette, peeled and sliced (or thinly sliced mushrooms, about 100g)
sea salt and freshly ground black pepper for seasoning
30ml double cream
500g ready-made puff pastry
palin flour for dusting
100g parmesan cheese, finely grated
1 egg, beaten
30ml milk

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Method:
Preheat the oven to 190C.

Heat a little sunflower oil in a large frying pan. Season the pork fillets, then fry for 8-10 minutes, turning regularly, or until browned on all sides. Remove the pork from the pan and set aside to cool.

Add the butter to the frying pan and fry the garlic, shallots and apple for 4-5 minutes, or until softened.

Add the courgettes and cook for a further 3-4 minutes. Season with salt and freshly ground black pepper; then stir in the cream. Remove the pan from the heat and set aside to cool.

Meanwhile, roll the puff pastry out on a lightly floured work surface. Scatter over the parmesan, then fold the pastry in half. Roll the pastry out again and cut into four rectangular pieces.

For the egg wash, beat the egg and milk together in a bowl.

Spoon some apple and courgette mixture into the middle of each piece of pastry and place the pork on top. Brush the edge of the pastry with the egg wash. Form the pastry into a parcel around the pork and seal the edges. Brush the remaining egg wash over each wellington.

Place the pastry parcels on a baking tray with the pastry seam on the bottom. Bake the pork Wellingtons in the oven for 20-25 minutes, or until the pastry is risen and golden-brown.

To serve, carve the Wellingtons into thick slices and place on top of a vegetable serving and pour over a sauce or gravy. These go well with Rosemary Braised Cabbage and Port and Red Wine Sauce.

Courgette Salad with Capers Feta and Mint

Ingredients:
1 Medium sized Courgette - about 300g
45ml olive oil
30ml balsamic vinegar
15ml clear honey
1 garlic clove, peeled and crushed
3 shallots, peeled, halved and sliced
30ml capers,drained
15 mint leaves, finely chopped
Sea salt and freshly ground black pepper
80g feta cheese, cubed

Method:
Top and tail the courgette and shred into ribbons using a potato peeler.
Mix together the olive oil, vinegar, honey and garlic.
Toss the courgette in the dressing and leave it to marinade far half an hour.
Mix in the shallots, capers and mint, season to taste with salt and pepper and serve topped with Feta.

Courgette Fritters

I love the taste of courgettes;

they are nutty and sweet

and are such a good accompaniment to almost any main course.

They make a great base for fritters.

Ingredients:
3 courgettes, grated
1 onion, grated
1 garlic clove, crushed
15ml olive oil for frying
2 eggs, beaten
100g gram flour
5ml garam masala

150g strong crumbly cheese - Cheddar, Feta or Lancashire

1 small green chilli, finely chopped

50ml fresh parsley or coriander chopped
50ml mint chopped
sea salt and freshly ground black pepper
vegetable oil for frying

Method:
Place the grated courgette and onion in a colander and leave for 10-15 minutes to drain.
Squeeze out any excess water.
Fry courgette, onion and crushed garlic in olive oil until cooked and just starting to brown.
Remove from the heat and allow to cool slightly.
Make a smooth batter with flour, garam masala and eggs. (Add a little milk if the batter seems too thick.)
Add the crumbled cheese, chilli, parsley, salt and pepper and blend in.
Finally add the cooked courgette and onion and blend until thoroughly mixed.
Heat a little vegetable oil in a frying pan and drop tablespoon-size portions of the mixture into the hot pan, a few at a time. Flip over when the first side is browned.
When cooked through and a little brown and crispy on the outside, remove from the pan and drain on kitchen paper.

These fritters freeze well and can be reheated in a hot oven from frozen.

When heating them from frozen, ensure they are piping hot all the way through.

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Courgette and Cheddar Cheese Muffins

These muffins make a great breakfast or brunch treat.

Quantity makes 6 Muffins

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Ingredients:

150g self-raising flour

75g rolled oats

7.5ml English mustard powder

2.5ml bicarbonate of soda

200g courgette, grated

150g strong cheddar cheese, grated

75ml milk

1 egg

75ml vegetable oil

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Method:

Heat the oven to 180C (Gas 4, 350F)

Mix together the dry ingredients and add the courgette and cheese.

Reserve a little cheese for topping.

Whisk the milk, egg and oil. Add to the dry ingredients and mix together with a spatula.

Spoon into 6 large paper muffin cases and top each with a little cheese.

Place in the oven and cook for 25-30 minutes.

Serve warm or store in an airtight container to eat later.

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