Keep Fit With Courgette

Keep Fit With Courgette

Last update: 23 August, 2015

You know that you should be eating plenty of fresh fruits and vegetables – especially if you’re trying to lose weight. In fact, you can keep fit with courgette. It’s a perfect addition to a healthy menu, as it provides plenty of protein and fibre in just a few calories. The fibre makes you feel satisfied and the protein gives you energy. What more could you ask?

How often do you eat this little marvel? It’s much more versatile than you think and can be added to both sweet and savoury recipes. By the time you’ve finished reading this article, you’ll be convinced. Courgette is the ideal slimming partner. You’ll shed pounds healthily and without a hint of boredom! Let’s look at its benefits in more detail.

1. You can count on courgette

Courgette’s mild flavour complements many dishes. Its versatility means that you benefit from its nutrients more often. What do you get out of it? Where do we start?

  • Courgette is a nutritional powerhouse, but it’s low in fat and calories. You’d be hard pressed to get too much of this good thing.
  • For building strong bones, the calcium in courgette will do you good. It’s more easily absorbed by your body than calcium from dairy.
  • Packed with fibre, courgette satisfies your appetite and aids digestive transit.
  • Stand back, bananas. Rich in potassium, courgette helps allay fluid retention. It’s a cleansing plant, too. Wave goodbye to the toxins in your body.
  • Your brain health is much improved when you eat this botanical berry. The phosphorus that it contains is renowned for improving and maintaining excellent mental faculties
  • If you’re a woman, your body will love courgette’s magnesium. This mineral promotes good general health in the female population.
  • Children, too, should eat plenty of this fruit. It’s bursting with vitamin B9 (folic acid).
  • Antioxidants abound in courgette. It’s got all the stars: vitamins A, C and E. In addition to the aforementioned potassium and magnesium, you’ll get a heaping dose of zinc and selenium.
  • Kidneys love courgettes. They’re an effective diuretic, so will discourage kidney diseases.

2. Keep fit with courgette

Analogue scale

Lest there be any misunderstanding, we’re not suggesting that you subsist on courgettes only for a full month! We just want you to see how to introduce it into your healthy routine. It’s one of the most delicious and nutritious sources of fibre you can find. Because it helps to invigorate you and make you feel full, it’s indispensable to your weight loss efforts.

How does it help you stay slim?

  • With a meagre 17 calories per 100 grams, courgette delivers the goods. You can eat loads of it without blowing your diet.
  • Studies have illustrated that it can boost your metabolism. This, of course, helps to burn fat. You get clean energy from courgette and your body burns any excess fat. Its vitamin A, which promotes the oxidation of these lipids, is what causes this phenomenon.
  • Courgettes contain both soluble and insoluble fibre. Soluble fibre is detoxifying. It helps to delay the arrival of blood glucose. Meanwhile, its insoluble fibre provides good bacteria – which is great for intestinal health. Toxins and fats don’t stand a chance when you put courgette on the menu.
  • Finally: iodineThis chemical element is well-known for stimulating metabolism.

3. Scrumptious suggestions

Rice with courgette

Here’s just one recipe idea for you. Give it a go and then let your creativity loose!

Simple ingredients

  • 300 grams brown rice
  • 1 onion
  • 2 cloves garlic
  • 1 leek
  • 1 courgette
  • 1 litre of vegetable broth
  • Half a cup of white wine
  • A dash of black pepper
  • A sprinkle of pine nuts
  • A handful of raisins

Now, what?

Thoroughly wash your vegetables. Chop the leeks into small pieces. Peel the courgette and then chop it into small cubes. Prepare the onion the same way. Peel and chop the garlic into fine bits.

Drizzle a small amount of olive oil into a pan. Begin by sautéing the onion and leeks over medium heat, just until they’re starting to look translucent. Stir in the courgette and garlic, mixing well. Add a bit of pepper and a handful of pine nuts. Follow with a few of the raisins.

As this blend becomes a rich sauce, simmer for about 5 minutes. Add a half a cup of white wine to lend a full flavour. Once the alcohol has reduced, stir in the vegetable broth. Bear in mind that the rice will require more cooking time.

Time for the taste test. Like it? You can add a dash of salt or pepper if you fancy. When you’ve got it to suit, add 300 grams of rice. Put a lid on the saucepan and boil on a high heat. Don’t forget to stir it often!

When you notice that the rice has absorbed almost all of the liquid, check the consistency to see if it’s ready to serve. When you do dish it up, be generous. You can sprinkle a few nuts and some lime juice on it to zest it up. This will also add vitamins and minerals. You could even eat it with a big plate of spinach salad and some fresh pineapple. Does it sound as though you’ll feel deprived after scoffing this? Heck, no! What a way to weigh less. Enjoy!