FIVE WAYS WITH... COURGETTES

How to get the most nutrients out of food

1. MAKE COURGETTE AND BEETROOT SALAD: It provides potassium (from the courgette), and nitrates (from the beetroot), which, when combined, will help to relax blood vessels and reduce blood pressure.

2. MAKE COURGETTI: Courgette pasta is one fad that’s here to stay, and with good reason — a typical serving has only 25 calories, making it much better for your waistline than a serving of spaghetti (270 calories). You can buy it ready made, or make it with a spiraliser.

3. DRIZZLE WITH OLIVE OIL: Courgette contains beta-carotene — an antioxidant that helps keep the immune system strong and healthy — but to absorb it properly, you also need some fat (from the olive oil).

4. GRATE INTO BEEF OR LAMB MINCE: This makes the meat (rich in vitamin D) go further, ‘dilutes’ the calories and saturated fat in a serving and will also sneak in an extra veg portion. 5. GRILL BEFORE ADDING TO PASTA OR A SANDWICH: This drives off the water and intensifies the flavour. Because of the shrinkage, you end up eating more of the veg — and hence more of the betacarotene, potassium and folic acid (needed for healthy red blood cells) that are found in high levels in courgette.