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Ingredient
Top 5 dishes made from courgette, grated
1 . Quinoa and Prawn Fritters
Quinoa and Prawn Fritters
Summery light and healthy bites these are a lovely lunch or starter! As long as you don’t like getting messy there’s no reason to not give these ago! If you like more heat from the chilli just add more!
Ingredient
100 grams
pre cooked quinoa
300 grams
prawns, chopped up
75 grams
plain flour
1 tsp
hot smoked paprika
1 tsp
fish sauce
1/2 tsp
turmeric
1-2 tbs
oil
to taste
Salt and pepper
Cooking instructions
* Step 1
Put all of the ingredients into a large bowl, combine until all merged together
* Step 2
* Step 3
* Step 4
* Step 5
* Step 6
Heat a large pan with oil, I’ve used coconut oil. Take out 2 small tablespoons of the mixture make it into a tight ball in your hands. Then add it to the pan! Squash it down so they are flat! Now here’s the tempting part! Don’t try and turn them over too soon !
* Step 7
You need to wait for them to be crisp on the underside otherwise they will break up! A good 3 minutes depending on the heat of the pan! Now turn over!
* Step 8
Make sure both sides are done and them lift them out and let them drain and kitchen paper to let the fat drain off!
* Step 9
Enjoy I served mine with bought sweet chilli sauce! Of course home made chilli sauce is better !
Note: if there is a photo you can click to enlarge it
2 . Slaw with Persian-spiced Tuna
Slaw with Persian-spiced Tuna
Parsley is very underrated. It's not just a herb for garnish but a mighty green packed full of important nutrients and you don't need to use much to enjoy the benefits. It is rich in calcium, potassium, iron, phosphorous and vitamins A and C.
Ingredient
Pinch
Aleppo pepper
Pinch
Advieh
1 tsp
black onion seeds
4 tbsps
skyr
1 tbsp
lemon juice
1 tsp
pomegranate molasses
1/4 tsp
sumac
Cooking instructions
* Step 1
Season the tuna steak with cracked pepper, a pinch of Aleppo pepper and/or Advieh. Rub into the flesh and set aside.
* Step 2
Mix together the radishes, courgette, celery (including leaves) and the nectarine. Add the salad onions, black onions seeds and herbs.
* Step 3
Griddle the tuna 2-3 minutes on each side then set on top of the slaw. Drizzle over the dressing.
Note: if there is a photo you can click to enlarge it
3 . Summer butter bean, courgette and tomato stew
Summer butter bean, courgette and tomato stew
Ingredient
1/2 tsp
coriander seeds
1 can
butter beans
1/2
lemon, zested
Cooking instructions
* Step 1
Finely slice the garlic and add to a frying pan with some of the sundried tomato oil, fry over a low heat for 1 minute. Add the coriander seeds and fry for 30 seconds. Add the courgette and fry for 2-3 minutes until softened
* Step 2
Chop up the sundried tomatoes and add to the courgettes, stir and add the butter beans, chopped tomato and 2 tbsp of water. Stir for 10-15 minutes until the tomatoes have broken down and become saucy
* Step 3
Add a grating of lemon zest, season
* Step 4
Add a handful of rocket to a bowl followed by the beans, top with feta, olive oil and serve
Note: if there is a photo you can click to enlarge it
4 . VEGETABLE ROSTI
VEGETABLE ROSTI
Ingredient
450 grams
Baking Potatoe, peeled & halved
2 medium
Carrots, cut lengthways
250 grams
Swede, large chunks
250 grams
Courgette, grated
2 tbsp
Flour
1 each
Egg, beaten
Cooking instructions
* Step 1
Par boil potatoe, carrot and swede for 10 minutes, drain and allow to cool.
* Step 2
When cool grate vegetables, add courgette, flour and egg and season.
* Step 3
Heat oil in a large frying pan and cook rosti mixture in small flat fritters for 2-3 minutes on both sides until golden and crisp.
Note: if there is a photo you can click to enlarge it
5 . Spelt mushroom risotto
Spelt mushroom risotto
Ingredient
3 tbsp
olive oil
500 g
mushrooms, sliced
30 g
butter
3 cloves
garlic, crushed
320 g
pearled spelt
150 ml
white wine
650 ml
vegetable stock
60 g
Parmesan
Cooking instructions
* Step 1
Fry the mushrooms with 2tbsp of oil. Set aside
* Step 2
Heat the remaining oil and butter in a frying pan until bubbles, add the onions and cook on low heat. When golden, add the garlic
* Step 3
Add the spelt and courgette and cook for 2 mins
* Step 4
Add the wine and heat until evaporated
* Step 5
Add the stock and cook for 15min, stirring regularly
* Step 6
Add the mushrooms and heat for a further 10min
* Step 7
When creamy, take off the heat and stir in the Parmesan
Note: if there is a photo you can click to enlarge it
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10 Pieces Of Expert Nutrition Advice
1. Start Small
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3. Focus on Adding—Not Subtracting
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