Courgette (Zucchini)

Availability: All Year Around

What to look out for

When choosing courgette, try to look for small/medium size ones, bigger courgettes tend to be more pulpy and spoil faster than smaller ones due to the extra moisture.

Great courgettes tend to be around 16cm in size, and with a vibrant green colour on the outside. Try to avoid courgettes with wrinkles or with brown or yellow spots.


Courgettes can spoil fairly easily if stored in a poor manner, so to enjoy them at their best you need to store them carefully, to make the most of our summer zucchinis, we will leave a few recommendation below.

Fridge: To keep Courgettes fresh for longer try to keep them as dry as possible so do not wash before placing in the fridge. Place the Courgettes in the vegetable drawer wrapped into a loose or perforated bag to allow for ventilation. For optimum results, loosely wrap a paper towel around the courgette to absorb any extra humidity.

Freezer: Courgettes can be kept for up to 3 months in the freezer. However as freezing will change the texture of the vegetable, it’s only recommended to use frozen courgettes for sauces, soups or stews.  To freeze courgettes you will need to blanch them first.

Blanching Process: Wash the courgettes very well and slice it into very small pieces. Boil for about 90 seconds, then immediately place it in an ice bath. Drain and dry thoroughly making sure the majority of the moisture is gone. Lay all the courgette pieces on a baking tray together with a layer of paper towel over them. Transfer the tray to the freezer overnight. Next day the courgette can be placed in an airtight container and placed back into the freezer.


Rich in Nutrients

Courgettes contain several vitamins, minerals and beneficial plant compounds including Manganese, Lutein, Zeaxanthin, and Vitamin A and C. Cooked courgettes offers a higher amount of Vitamin A than uncooked, vitamin A is responsible for supporting vision and the immune system.

Antioxidants Dense

Antioxidants such as Lutein, Zeaxanthin, and Beta-Carotene are plentiful in courgettes, benefiting our eyes, skin, heart, and protecting against certain types of cancer.

Healthy Digestion Contributor

As courgettes contain considerable amounts of water and soluble-fibre, they promote a healthier gut by minimising the risk of constipation and symptoms of digestion disorders.

May Reduce Levels of Blood Sugar

The fibre found in courgettes can have several beneficial effects. Another positive effect could be the stabilisation of blood sugar levels inside the blood after meals, therefore, potentially reducing a person’s development of type 2 diabetes.

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