Baby Marrow or is it Zucchini ?

Sorry about the long delay since last posting but everything went haywire this month from internet to computer to offline happenings. This entry rather short as well but hope to do better next time :-)

Whether you call them baby marrows, courgettes or zucchini they have become popular worldwide due to being easy to prepare and having a wonderful delicate flavor whether raw or cooked. Their flowers are also very popular in some areas due to being edible with a wonderful sweet taste.

Baby marrows are actually a small summer squash which archaeologists have traced development back to the Mayan diet thousands of years ago. The early explorers brought them back to Europe.

They have a high water content and a cupful, sliced and raw is only 20 calories. Ideal for a low calorie diet. They contain folate, potassium, magnesium, thiamin, riboflavin, niacin, calcium, iron, phosphorus, manganese, Zinc, copper, beta-carotene and dietary fiber. They also contain the vitamins A, B6, C, E and K. A nutritious vegetable and therefore extremely good for your all round good health and in building up your immune system.

Purchase only firm baby marrows with shiny skins. They will last 4 to 6 days in the refrigerator. Wonderful raw in salads or blended vegetable juices or lightly steamed. They are extremely versatile.

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Recipes of the Day

Easy Ratatouille
The Vegetarian Times
This streamlined version of a classic Provençal dish freezes well, so double or triple the recipe for future meals. If desired, stir some chopped fresh basil into the vegetables just before serving.

3 tbsps garlic-flavored olive oil
2 large tomatoes, halved and sliced 1/2" thick
1 medium-sized eggplant, cut into 1" cubes
1/2 lb. zucchini, sliced crosswise 1" thick
1 medium-sized red bell pepper, cut into 1" pieces

Heat oil over medium-low heat in large, deep skillet. Add tomatoes, eggplant, zucchini and bell pepper. Season to taste with salt and pepper. Cover and cook, stirring occasionally, until vegetables are very tender, about 20 minutes. Serve warm. 4 Portions.

Courgette Ribbon Salad with Spicy Beans and Spinach
by Gino D'Acampo from Ready Steady Cook

For the courgette ribbons
1 tbsp olive oil
½ tsp red wine vinegar
½ courgette, peeled into ribbons lengthways with a vegetable peeler
For the spicy beans and spinach
1 tbsp olive oil
1 tsp dried chilli flakes
½ banana shallot, chopped
1 garlic clove, finely chopped
100g/3½oz spinach
55g/2oz kidney beans from a can, rinsed and drained
salt and freshly ground black pepper
1 tsp chopped parsley to garnish

For the courgette ribbons, whisk the oil and vinegar together in a bowl. Add the courgette ribbons, toss together to coat and season, to taste, with salt and freshly ground black pepper.
For the spicy beans and spinach, heat the oil in a frying pan over a high heat. Add the chilli flakes, shallot and garlic and fry until softened. Add the spinach and beans and cook until the spinach has wilted and the beans are warmed through. Drain out any excess moisture and season, to taste, with salt and freshly ground black pepper. To serve, place the spicy beans and spinach onto a plate and arrange the courgette ribbons in a pile on top.

Green Minestrone
The Vegetarian Times

Grated Vegan Parmesan cheese (optional)
Salt and freshly ground black pepper to taste
1 Tbs. olive oil
1 lb. leeks (white and pale green parts), well rinsed and diced (4 1/2 cups)
1 cup diced carrots
1 Tbs. water
6 to 8 cups vegetable broth
1/2 cup small pasta shapes
19-oz. can cannellini beans, drained and rinsed
1 cup sliced green beans
1 cup diced zucchini
1 cup fresh or frozen small green peas
1 cup diagonally sliced, trimmed fresh asparagus
1 Tbs. chopped fresh parsley
1 Tbs. chopped fresh basil
2 green onions, coarsely chopped
1 clove garlic, minced

In large pot, heat oil over medium heat. Add leeks, carrots and water. Cover and cook until the leeks are very tender, about 15 minutes. Do not brown. Add 6 cups of broth and bring to a boil. Add pasta and cook, stirring occasionally, until almost tender, about 10 minutes. Add beans, green beans, zucchini, peas and asparagus. Simmer, uncovered, over medium heat, until vegetables are tender, about 8 minutes. In small bowl, mix parsley, basil, green onions and garlic. Stir into simmering soup. Add additional broth to thin soup if necessary. Season with salt and pepper. Serve with grated Parmesan if desired. 6 servings

Greek Fried Zucchini

2 cups 1/4" sliced baby marrows
freshly ground black pepper and sea salt
flour

Add s & p to flour. Dip each slice of baby marrow into flour and fry in the olive oil until golden brown. Serve with tzatziki (a mixture of plain soy yoghurt, grated cucumber and garlic).

Tabs: baby+marrows zucchini courgettes vegan+diet