Summer Squash (Courgette)

Summer Squash (Courgette / Zucchini): Nutrition, History and Cooking Guide

Summer squash encompasses the immature fruits of several cultivars of Cucurbita pepo, most importantly the courgette (known as zucchini in North America and Italy), the yellow crookneck, the pattypan, and the straightneck squash. All are picked young, when the skin is still tender and edible and the seeds are undeveloped. The courgette as a distinct culinary vegetable was developed in Italy in the early twentieth century — the name comes from the French for "little gourd" and the Italian zucchino. It is native to the Americas, where its ancestor wild squash was domesticated in Mexico over 8,000 years ago. The courgette spread rapidly across European vegetable gardens from Italy through France and beyond in the mid-twentieth century, and today it is one of the most widely grown and consumed vegetables in Britain, Italy, France, and beyond. The courgette flower — the large, bright yellow blossom — is also eaten, particularly in Italy where it is battered and fried or stuffed with ricotta and herbs as a summer delicacy.

Nutritional Value of Summer Squash

Summer squash (courgette) provides just 18 kcal and 1.2 g of protein per 100 g, with 0.2 g of fat — one of the lowest-calorie vegetables available. It contains mostly water (around 94%), contributing to hydration. It provides vitamin C, vitamin B6, riboflavin, folate, potassium, and manganese in modest but useful amounts. The skin contains more nutrients than the flesh — eating it unpeeled maximises nutritional value. Courgette also provides antioxidants including lutein and zeaxanthin, associated with eye health.

Health Benefits of Summer Squash

Courgette's very low calorie and high water content make it an excellent food for meals that provide volume and satisfaction with minimal caloric contribution — a principle sometimes called "caloric dilution." Vitamin C supports immune function and collagen synthesis. Potassium supports blood pressure regulation. The antioxidants lutein and zeaxanthin accumulate in the retina and are associated with reduced risk of age-related macular degeneration. Courgette's mild flavour and high versatility make it easy to incorporate into almost any meal.

How to Select and Store Courgette

Choose firm, shiny courgettes with no soft spots or wrinkled skin. Smaller courgettes (10–15 cm) have better flavour and texture than oversized specimens, which can become watery and seedy. Refrigerate in the crisper drawer for up to five days. Courgette releases a lot of moisture during cooking — salting cut pieces and patting dry before cooking produces better results in frying and roasting.

How to Cook Courgette

Courgette is extraordinarily versatile. Slice and fry in olive oil over high heat for golden, slightly caramelised rounds — add garlic and herbs. Roast at 200°C with olive oil until golden and slightly charred. Grate and stir into fritters with egg and cheese. Spiralise into "courgetti" noodles for a low-carb pasta base. Use raw in salads with lemon, parmesan, and mint. Stuff large courgette halves with meat or rice and bake. For excellent courgette fritters: grate, salt heavily, squeeze out all moisture, mix with egg, feta, herbs, and a little flour, pan-fry in oil.