Courgettes are one of our favourite things that we grow on the farm. They are so versatile and as they have a high water content and few calories they are a dieter's favourite. (Until you see what I do with them! ).
They provide useful amounts of immune system-boosting vitamin C, and significant levels of potassium, which is key to controlling blood pressure.
The courgette is a summer squash, of Mesoamerican origin, which can reach nearly 1 metre in length, but is usually harvested when still immature at about 15 to 25 cm. They can grow REALLY big over night during hot weather and we have to be fast to catch them before they turn into marrows. We are not always successful but I have some scrummy recipes for later in the year to use these up.
Here is the recipe I found lately which you can adapt to suit your diets as you wish. (I use half fat cheese and less oil). It is a lovely side dish for meat. It also holds its own center stage with salad or greens. A dash of chilli sauce is also good.
Make it vegan - make it vegetarian - make it your own. Enjoy!
Oven on 165C/325F/GM 3
Halve the courgettes length ways and trim a bit of the bottom to make them lie flat in an oven proof dish.
Scoop out the soft seeds. Brush the courgettes with olive oil. Slice the garlic thinly and halve/quarter the tomatoes distribute between the scooped out part of the courgettes. season. Sprinkle with dried breadcrumbs and a bit more olive oil.
Bake for 30 mins.
Remove from oven and add the cheese. return to oven for 10 mins.
For 6 courgettes : 2 garlic cloves, 2 tablespoons olive oil, 10 (ish) cherry tomatoes (but I have used chopped round toms successfully), 3 - 4 tablespoons dried breadcrumbs, 250g melty cheese, salt and pepper.