NUTRIENTS

Courgettes - contains vitamin A, magnesium, folate, potassium, copper, and phosphorus. Has high content of omega-3 fatty acids, zinc, niacin, and protein. Plus boasts a good level of, vitamin B1, vitamin B6, vitamin B2, and calcium. 

Basil - high in antioxidants, contains antibacterial and antimicrobial properties that fight viruses and infections. Is anti-inflammatory and also combats stress by acting as an adaptogen.

Spinach - is high in niacin and zinc, as well as protein, fibre, vitamins A, C, E and K, thiamine, vitamin B6, folate, calcium, iron, magnesium, phosphorus, potassium, copper, and manganese.

Pine-nuts - have a good source of magnesium, also protein and iron aiding in energy levels.

Garlic - combats heart disease, fights viruses and parasites including cancers. Is a natural antibiotic, helps to regulate blood pressure, improves cognitive health and helps to lower cholesterol.

Courgetti Pesto

Courgetti from the nutrient dense courgette, or Zucchini / Zoodles if you’re in the USA. This dish is super simple and quick, but packed full of flavour thanks to the homemade pesto. If you’re short of time, you can always buy a jar.

METHOD

Blitz the basil + spinach leaves together in a blender until quite fine. Then add the garlic and cheese whilst slowly drizzling the olive oil in as it's whizzing. Season to taste.

Meanwhile chop the cherry toms and spiralise the courgettes to make your courgetti, then pop in saucepan to heat through.

You don't really want to cook the courgettes as they'll go limp and watery, but just enough that they're hot, then mix the pesto through.

Serve on a hot plate, top with some extra grated parmesan and a squeeze of lemon - yum!

INGREDIENTS

• 340g fresh basil leaves

• 340g fresh spinach leaves

• 170g freshly grated Parmesan cheese

• 6 oz extra virgin olive oil

• 100g pine nuts

• 3 garlic cloves, minced (about 3 teaspoons)

• 2 medium courgettes

• Cherry tomatoes

• Lemon juice

• Season to taste