Definition: courgette

Nutritional values per 100 g: Protein 0.6 g; Carbohydrates 3 g; Fat 0.1 g; Calories 15 kcal.

Composed of 95% water, it contains a record amount of minerals and trace elements. A 100 g serving of this vegetable, preferably steamed or stewed to avoid nutrient loss, provides up to 700 mg of these valuable nutrients, including potassium (230 mg), phosphorus, magnesium and calcium.

It is particularly important to note that a diet rich in potassium has recognised antihypertensive effects, making this vegetable a real shield for the cardiovascular system. Courgettes also contain many vitamins. Their vitamin C content (7 mg/100 g) is very interesting, as are their vitamin B3 and provitamin A (0.35 mg/100 g, mainly concentrated in the skin) contents. This is enough to keep you energised and protect you from free radicals during the summer season. Finally, courgettes are an excellent source of fibre (from 0.5 g for a small vegetable to 1.5 g/100 g for a larger one), which they provide in quantity but above all in quality. It should be noted that this quality varies according to the ripeness of the vegetable: when young, it contains more pectin, which makes it soft when cooked; while older courgettes contain cellulose, which makes them more fibrous. These fibres, which are soft but extremely effective for digestion, are very well tolerated by sensitive intestines. They are also recommended for people who have suffered from gastritis or ulcers.

Tasting: Choose fresh courgettes that are smooth and firm, with healthy skin. They should also be heavy. Choose thin, long courgettes, as large ones often contain more seeds and are more fibrous. Store them in a cool, dry place for a maximum of four to five days, as the flavour of this vegetable lies in its youth. To use, simply wash it, remove both ends and cut it as desired. Sliced and blanched, they can be easily frozen. It is best not to cook courgettes for too long and to season them once they are cooked, to prevent the salt from burning the flesh and causing them to lose their texture. Eat them raw, sliced in a salad, if they are young and firm.Otherwise, enjoy it cooked, preferably steamed or stewed, which is a low-fat but very tasty and nutrient-rich way to cook it. Boiling and microwaving are just as quick and also work very well. It can also be pan-fried (make sure to flour it first so that it crisps up and doesn't soak up fat) or sliced thickly and grilled for a few minutes under a hot grill. Whatever method of preparation you choose, courgettes can be cut in any way you like: into rounds, cubes, ribbons with a vegetable peeler, or strands with a coarse grater; it's up to you to choose the method that best suits your dish. They can be added to anything, from pasta dishes to tortillas (Spanish omelettes), gratins and cakes. Essential to southern ratatouille, it can of course be enjoyed on its own, simply seasoned with a spicy vinaigrette, in a warm or cold salad, or as an accompaniment to fish, veal or mutton dishes. It can also be served with béchamel sauce. The largest courgettes, cut in half or into sections and slightly hollowed out, as well as round courgettes, can be stuffed with a wide variety of fillings: sausage meat, fresh cheese, rice... anything is possible. Try the classic Niçoise dish, a lamb stuffing with raisins, onions and garlic. Grated, it can be added to batter for fritters, but it's not as good as the fine and delicate courgette flower fritters. The same flower can also be stuffed beforehand (ricotta and pine nuts are a safe bet). Perfect for summer, it is also used in winter as a base for soups, veloutés and other creams, which are tasty and comforting. Finally, in England, it is used to make ginger-flavoured jam and pickles.

History: The courgette is a variety of squash eaten before it is fully ripe. Originally from Central America, cucurbits were known long before our era. Europe only became acquainted with them when it discovered the New World and the Indians who cultivated them. It was not until the^18th century that Italians began to consume a certain variety of these squashes, shiny and watery, before they were fully ripe: this is how the courgette came into being. It arrived in France at the beginning of the century and became the emblem of southern French cuisine, where it is grown all year round. A summer vegetable, courgettes are available all year round thanks to heated greenhouses, such as those in the Île-de-France region, and imports from Spain, Italy and Morocco. Most often a beautiful dark green (the queen of blacks), sometimes lighter (the diamond, the aurora) marbled, long and cylindrical, there are some remarkable varieties: the round of Nice - the grisette of Provence - the white of Virginia - the Goldrush, yellow - the trumpet, treasure of the Var, a very light green. Quite small, it is particularly sought after for its long yellow flower, which is easier to stuff.