Recipe: Courgette Al Dente


Apr 08

When switching to a grain-free or gluten-free diet one of the hardest foods to give up is pasta. Known as a comfort food, eating pasta is actually quite the opposite for someone with a damaged gut. Pasta is wheat flour and salt. Even in my pre real food days I knew that macaroni was simply empty calories. Here is a substitute that has incredible nutritional value and the satisfying texture of pasta.

The zucchini or courgette is a summer squash and is a hybrid of the cucumber. Along with certain other squashes, it belongs to the species Cucurbita pepo. Zucchini can be dark or light green. A relative, the golden zucchini, is a deep yellow or orange color.  Zucchini is known as a vegetable, which means it is usually cooked and presented as a savory side dish. However, the zucchini is actually an immature fruit, being the swollen ovary of the zucchini flower.

The word courgette is a French word and is commonly used in Great Britain, Ireland, New Zealand and South Africa. I think it makes it all sound so much fancier!

Zucchini is a good source of  Vitamin A, thiamin, niacin, phosphorus and copper, and a very good source of dietary fiber, Vitamin C, Vitamin K, riboflavin, Vitamin B6, folate, magnesium, potassium and manganese.  The omega 3 to 6 ratio is almost 2 to 1, which is excellent.

Using an inexpensive tool like the julienne peeler is easy and quick. You will really surprise your family with a great side dish as explained below, or used as a base for other foods or sauces. The possibilities are limitless!

Courgette Al Dente




  1. Peel the zucchini with a regular peeler and cut off the edges
  2. Peel with the julienne peeler until you start to see the seeds, collecting the strips on a plate
  3. Rotate the zucchini to get to a new area
  4. Continue around the entire zucchini until you have only the seed core in your hands
  5. Start again with the next zucchini and so on until all is julienned
  6. Gently heat a large skillet with extra virgin olive oil and ghee (or butter)
  7. Saute the strips of zucchini for literally 2 – 3 minutes until they are a little soft but still crunchy and hold their shape
  8. Season with the salt and garlic powder to taste
  9. Quickly remove from heat
  10. You may season this further with anything you like or put sauce on top but this simple version is fantastic as well

This post is shared at: Sugar-Free Sunday, Melt in Mouth Monday, Monday Mania, Barnyard Hop, Meatless Monday, Mouthwatering Monday, Slightly Indulgent Tuesday, Hearth & Soul Hop, Traditional Tuesday, Tasty Tuesday Naptime, Tasty Tuesday Tidbits, Allergy Free Wednesday, Gluten Free Wednesday, Cast Party Wednesday, Real Food Wednesday, Whole Food Wednesday, Sustainable Ways, Healthy 2Day, Mommy Club, Tastastic, Thriving on Thursday, Full Plate Thursday, Creative Juice Thursday, Pennywise Platter, Simple Lives Thursday, Freaky Friday. Fresh Bites Friday, Foodie Friday, Friday Food, Fight Back Friday, Seasonal Celebration, Sunday School


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