Courgette & Marrow Recipes:

If you are having a glut of courgettes and marrows this season, here are a couple of recipe ideas I would like to share with you. My dairy and egg free marrow muffins are quick to put together and an easy way to get non-vegetable lovers to increase their fibre intake! The second recipe is a courgette and cheese wrap that can be stuffed with fillings of your choice and enjoyed warm or cold.

Courgettes and marrows are rich in vitamins A, B, C and minerals such as potassium and magnesium. They contain antioxidants that can boost skin, eye and heart health. Their high soluble and insoluble fibre content aids digestion and promotes the growth of beneficial bacteria in the gut.

Just a note of caution: if your marrow or courgette have a bitter taste, it is best to avoid eating them as they may contain a toxin, known as cucurbitacin, that may cause digestive issues.

Serves 8 muffins

Ingredients

2 cups marrow, finely grated

1 cup plain flour

1/3 cup cocoa powder

1/3 cup sugar

1/2 teaspoon bicarbonate soda

1/2 teaspoon salt

1/3 cup of oil

1 teaspoon vanilla extract

Small handful of semi-sweet dairy free choc chips

Method

1. Grate the marrow finely and add 1/2 teaspoon salt. Mix thoroughly and set aside for 5 mins. Do not throw away the liquid from the marrow.

2. Sift all dry ingredients in a large bowl. Make a well.

3. Add the vanilla extract and oil to the dry ingredients and mix briefly.

4. Add the marrow, including the liquid, and choc chips to the mix and stir. Do not overwork the mix.

5. Transfer to muffin cases and bake for 16-18 mins at 180 °C.

Note: Courgettes can be used instead of marrows.

Dairy & Egg free Marrow Muffins

Courgette Wrap

Serves 1-2

Ingredients

1/2 large courgette, thinly sliced

50g grated cheddar cheese or parmesan

Handful of grated carrot

Handful of sliced red cabbage

Handful of mixed lettuce leaves

100g Quorn fillets

Method

1. Overlap the courgette slices on a piece of parchment paper.

2. Sprinkle grated cheese on evenly and bake for 15-20mins at 180 °C until golden brown.

3. In the same oven, bake the lightly oiled Quorn fillets. Slice into 1 cm strips.

3. When the courgette is slightly cool, place the carrots, lettuce, cabbage and Quorn at one end of the courgette wrap.

4. Roll tightly like a Swiss roll, using the parchment paper to grip the roll.

5. Using a serrated knife, slice in two lengthwise.

Note: Chicken breast can be used instead of Quorn fillet.