Food in Season Courgettes and Strawberries: June

By WLR Staff, Tracy Dobson

Courgette

Widely available from June to September the courgette, also known as zucchini, is related to the cucumber and gherkins. This summer vegetable has a tender flesh, soft edible skin and tastes delicious in salads.

Courgettes vary in colour and size, the smaller ones found to have more flavour and are slightly sweeter but all are excellent baked, fried or eaten raw.

When buying, pick ones with a bright, glossy appearance and stay away from any that are soft and blemished. This vegetable has a high water content and is extremely low in calories and fat.

Along with folate, which is needed for the production of red blood cells and the release of energy from food, it also contains a good dose of potassium and vitamins A & C

Preparation

No need to peel, wash and trim the ends before baking, frying, steaming or simply eat raw.

Storage

Keep in a bag at the bottom of the fridge for up to 5 days.

Nutrition Data

per 100 g

Calories (kcal)	18.0
Protein (g)	1.8
Carbohydrate (g)	1.8
Fat (g)	0.4
Fibre (g)	0.9
Fruit and Veg (servings)	1.3

Recipes

• Greek Pasta
• Courgette Soup
• Courgette Omelette

Strawberries

Whilst strawberries are now available all year round, it’s the British strawberry season from around June to September that produces the freshest.

As strawberries do not ripen once picked, home-grown and picked yourself if you are feeling energetic, will be so much more juicy and flavoursome.

Not only do they contain a substance called ellagic acid which can help fight cancers, they are also a good source of Fibre, Potassium and Vitamin C.

This berry is delicious, low in calories and packed with a multitude of goodness and did you know each strawberry contains around 200 seeds!

Preparation

Strawberries do go mushy in water so rinse lightly and remove the calyx and stalk just before serving.

Storage

If not using immediately, remove from the punnet, layer on a plate covered in kitchen paper before storing in the fridge. Strawberries are highly perishable so best eaten on day of purchase but can be kept in the fridge for a day or two.

Nutrition Data

per 100 g

Calories (kcal)	27.6
Protein (g)	0.8
Carbohydrate (g)	5.9
Fat (g)	0.1
Fibre (g)	0.9
Fruit and Veg (servings)	1.3

Recipes

• Strawberry Smoothie
• Salmon & Strawberry Salad
• Summer Pudding