Issue link: https://maltatoday.uberflip.com/i/717204
maltatoday, SUNDAY, 21 AUGUST 2016 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 Vitamins A and C. In addition they contain moder- ate levels of B-complex vitamins and minerals like iron, manganese and zinc. The soluble fibre in the skin slows down digestion, and so stabilises blood sugar and insu- lin levels. Soluble fibre also helps prevent constipation and relieves irritable bowel symptoms. 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. Fine food of the week Marvellous marrows Food Ingredients Makes around 12 fritters • 3 medium zucchini, grated • 1 tsp salt • 1 large potato, boiled and mashed • 1 large egg • 50g feta cheese, grated • 50g Parmesan, grated • 1 tsp paprika • 1 tsp cornflour • Fresh ground pepper, to taste Dressing • ½ cup plain yoghurt • 1 small clove garlic, crushed • 1 tbsp mint finely chopped • 1 tsp olive oil • Salt and pepper METHOD 1. Make the yoghurt sauce by whisking all of the yoghurt sauce ingredients together ex- cept for the salt and pepper. Taste, then add salt and pepper to taste. Cover and refrigerate until ready to serve. 2. Preheat oven to 180°C. 3. Tip the grated zucchini on large napkin and squeeze out as much liquid as possible. 4. Transfer to a bowl and add the rest of the ingredients. Stir until just combined. 5. Line a baking sheet with lightly oiled parchment paper and drop spoonfuls of the mixture a couple inches apart. 6. Bake for 15 minutes, flip and bake for 15 more until both sides are golden brown. 7. Remove from the oven and serve hot or cold topped with yoghurt dressing. 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). Gluten-free baked zucchini fritters with yoghurt dressing