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MT 23 July 2017

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35 COURGETTES, zucchinis and marrows all derive from the same plant, but are categorised accord- ing to their size and maturity when harvested. Zucchini is the Italian name given to the summer squash whilst the French word for the vegetable is courgette. The marrow also belongs to the same family of vegetable (curcur- bit) but is generally harvested at a more mature stage and has a coarser texture and less flavour. The vegetable produces ed- ible, delicate flowers which are delicious when stuffed, fried, steamed, baked or simply added to an omelette. Zucchini is available all year round but is at its best and abun- dant during the late spring and summer season. They are very low in calories and provide significant levels of potassium and Vitamin A and C. In addition they contain moder- ate levels of B-complex vitamins and minerals like iron, manga- nese and zinc. The soluble fibre in the skin slows down digestion, and so stabilises blood sugar and insulin levels. Soluble fibre also helps prevent constipation and relieves irritable bowel symp- toms. Whilst stuffed marrows are one of our delicious, traditional dishes and each household boasts their own recipe variation there are many ways of using this veg- etable. Fresh, tender zucchini can be eaten raw in salads or chopped, grated, or shredded into bread, pizza, etc. whilst the slightly larger varieties may be sautéed and tossed into pasta, or roasted with garlic and herbs, turned into a creamy soup or added to your favourite stew or curry. maltatoday, SUNDAY, 23 JULY 2017 Fine food of the week Food Ingredients • 2 zucchini • 1 fresh gbejna • 1 clove garlic • ½ lemon, juice only • Parsley, finely chopped • Olive oil • Handful walnuts • Handful mint • Pecorino shavings Method 1. Slice the zucchini lengthways and cook on a hot griddle pan until slightly charred. 2. Place on a serving plate straight away. 3. Mix the minced garlic with the lem- on juice, parsley and some olive oil. 4. Tear the gbejna and place over the top of the zucchini. 5. Top with the garlic lemon dressing. 6. Crush the walnuts over the zucchini and cheese and add the mint. 7. Add the pecorino shavings and serve. This recipe first appeared on Gourmet Today TV, aired on TVM on 17 June, 2017. Recipe of the week Fun facts • One zucchini is a zucchina. • Zucchinis were first brought to the United States in the 1920s by the Italians. • A zucchini has more potassium than a banana. • The word zucchini comes from 'zucca' the Italian word for squash. • Biggest is NOT best. The most flavourful zucchinis are small to medium-sized and the darker the skin, the richer the nutrients. • One zucchini has only 25 calories (in comparison, a baked potato has 130 calories) Zucchini and gbejna salad Marvellous marrows

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