Courgette (and courgette) flowers: let’s discover their incredible properties

Zucchini flowers are the perfect choice for an appetizer or a light and delicious side dish. Let's find out their many benefits and the best recipes.

Zucchini flowers are vegetables widely used in our kitchens, and they take this name for the simple fact that they derive from the same plant as the pumpkin . In reality, the ones we find on the market are often courgette flowers, which grow at the end of this vegetable. However, having the same flavor and the same nutritional characteristics, the two products can easily be compared. In both cases it is in fact the flowers that possess important beneficial properties for our body.

Zucchini flowers: calories and nutritional values

Although they are often used in recipes that are not exactly dietetic such as fried or stuffed courgette flowers , these vegetables are really low in calories, as well as very rich in water. Just think that in a portion of 100 grams there are only 12 calories , distributed mainly between proteins and carbohydrates.

Their nutritional values ​​are also very interesting. In fact, courgette or courgette flowers contain vitamins A, B1, B2 and C, mineral salts (including iron, calcium, magnesium and potassium) and a good amount of fibre . They're also great for those on a vegetarian or vegan diet, as they're a good source of plant-based protein .

The properties of courgette flowers

But let's go to the many properties of these very particular and excellent fruits. The fibers contained in them promote the health of the gastrointestinal system, stimulating digestion and regulating intestinal transit. They also give a sense of satiety , which is very important in a low-calorie diet. The calcium they provide in a completely natural way counteracts osteoporosis and protects the teeth. And, as if that weren't enough, there is also the particularity of helping to lower the level of cholesterol in the blood and destabilizing the heart rhythm.

Zucchini flowers also perform an antioxidant action , fighting free radicals and preventing cellular aging. Vitamin A protects your vision and fertility , while vitamin C strengthens the immune system. All good reasons to start including them in your diet.

Zucchini flower recipes

Thanks to their delicate flavor, courgette flowers are very versatile vegetables . They are used in various recipes, to give a touch of color and to make the dish tastier. Zucchini flowers fried in batter are very famous, but also stuffed ones (meat, fish, vegetables, cheese: you can unleash your imagination to choose how to fill them!).

If, on the other hand, you want to aim for a more substantial dish, you can prepare a good orzotto with zucchini and courgette flowers . All you need to do is cook the courgettes in a pan with a drizzle of oil, season them with salt, pepper and basil, and finally add the chopped courgette flowers, blending everything with wine. Meanwhile, boil the barley for at least 35 minutes. When cooked, sauté the barley in a pan for a few minutes, mixing the ingredients well. For a light but tasty side dish, you can finally fill them with light ricotta and cook them in an air fryer. Everyone will like them!