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Veg Namesx35_FINAL_COMPLETE-Courgette

Courgette

Courgettes are unique as a green squash with a mild flavour. Unlike orange squash, they aren’t quite as obviously sweet, but their mildness means they soak up other flavours and can be popular with kids. They are affordable and simple to cook with. Try cooking thinly sliced courgettes in olive oil and a pinch of salt until they fall apart for a super simple pasta sauce, grate into sauces, stews, raw in salads, or slice and fry for pasta dishes or a simple side.
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Understanding Veg

Have you tried these spiralised? It changes the game with courgettes.

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Nutrition

Courgettes contain vitamin A, C and K and minerals including manganese, potassium and magnesium. Vitamins A and C support our vision and immune system and vitamin K and manganese are important for bone health.

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Shopping Guide

When purchasing courgettes, aim for firm and shiny ones that when lifted up feel heavier than they appear to be. 

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Storage

To store courgettes, just leave whole and dry and keep in the fridge for up to a week.

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Serving Suggestion

Or prep by slicing a courgette in half lengthways and scoop out some of the insides. Fill those little boats with almost any mashed up mix of courgette and cooked meats like bacon or chicken, cooked whole grains such as rice, quinoa or couscous) and some greeted cheese. Roast these boats for 20-30 mins in the oven at 200C/180C fan/Gas 6.

At Its Best:

June - September

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Engage

Here are some of our favourite ways to engage kids with courgettes:

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Your Food

Find your go-to meals in our family favourites section and see what veggies work best with them.

We’ve gathered together 15 of the nation’s favourite meals and given you step-by-step ways to make small improvements, helping you to make healthier dinners the easy way, and even showing you which veg work best with which recipes.
 
Find out how to add more veg to your suppers here.
 
rice and beans

Rice & Beans

Effort: 1
Complexity: 1
Cost: 1

Family Favourites

veg tagine

Veg Tagine

Effort: 1
Complexity: 1
Cost: 1

Family Favourites

Mac ‘N’ Cheese

Effort: 1
Complexity: 1
Cost: 1

Family Favourites

Everyday Curry

Effort: 1
Complexity: 1
Cost: 1

Family Favourites

Sausage and Mash

Effort: 1
Complexity: 1
Cost: 1

Family Favourites

Jacket Potato with Toppings

Effort: 1
Complexity: 1
Cost: 1

Family Favourites

Lasagne

Effort: 1
Complexity: 1
Cost: 1

Family Favourites

Pasta Bake

Effort: 1
Complexity: 1
Cost: 1

Family Favourites

Pizza

Effort: 1
Complexity: 1
Cost: 1

Family Favourites

Roast

Effort: 1
Complexity: 1
Cost: 1

Family Favourites

Shepherd’s Pie

Effort: 1
Complexity: 1
Cost: 1

Family Favourites

Stew

Effort: 1
Complexity: 1
Cost: 1

Family Favourite

Courgette  icon

If You Like Courgette…Try

Does your child enjoy courgettes? That’s great! Courgettes are usually mild in flavour and fairly soft, so why not try a similar texture and/or taste…

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Serving

The moments before food is offered can be a perfect opportunity for engagement that can help make it more likely a child will eat it!

The first thing to do is remove the pressure. If the veg doesn’t get eaten, it’s not the end of the world. There will be other days, other dinners, other chances. Fun is key here – try not to worry about mess, perfect table manners, or playing with food. Instead, focus on making the process of getting the food to the plates, readying the table, and the actual eating relaxed.

The best principles for success here are the Three Rs (role modelling, rewarding, re-offering) which you can read about here.

But there is one more way you can serve for success, and that is giving your child a role. You don’t have to do this every time, just encourage them in their strengths through it when you can.

Here are some of our favourite ideas:

Design a menu

Come up with a silly name or story for a dish

Help with making a meal plan and choosing veg for dinners or snacks

Help to serve up the meal on dishes, lay the table or create a centrepiece to be involved in the physical ‘serving up’ process

The Wonderful World of Veg

Check out our vegepedia. When to buy in-season. How to store them to keep for longer. How to engage children with each veg, and simple ideas of how to prepare and cook them for maximum taste and minimum waste. Select a veg…

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