Did you know that 7 out of every 10 courgettes we produce are consumed outside Spain? Mainly in markets in France, the United Kingdom (UK) and the Netherlands.

Thanks to the supply from the greenhouses in Almeria and Granada, European markets can enjoy this and other vegetables during the autumn and winter months, when the low temperatures they suffer and the absence of sufficient sunlight prevent them from carrying out their continental production method.

Vegetables grown in our greenhouses in the south of Europe not only guarantee the consumption of fresh and natural vegetables during the coldest months, but also ensure compliance with strict quality and food safety standards.

Properties and benefits of courgettes

Before listing the many benefits and nutrients of courgettes, it is worth highlighting the importance of consuming our courgettes with the skin on, as this is where most of their nutrients are found.

• As courgettes are a vegetable rich in carbohydrates, water, fibre, vitamins and mineral salts, they can never be missing in weight control and low carb diets where a low calorie intake, very little fat and a low glycaemic index are sought.

• Among its nutrients we find amounts of vitamin C comparable to that of tomatoes which, together with the rest of its vitamins, is a great source of energy for our organism and immune system.

• As it contains potassium, courgettes help our organism to regulate blood pressure and fluid retention. Likewise, it also contains other essential minerals for the wellbeing of our bones and muscles, such as calcium, phosphorus and magnesium.

• Its folic acid content makes it a great ally in combating anaemia and other gastrointestinal disorders.

• And its mild flavour, texture and nutrients make it an ideal food to include in our children's first meals, whether as puree, cream or cake. Did you know that it is usually one of the first vegetables in many babies' lives?

Combat the winter cold with courgette cream

Courgettes are considered one of the most versatile vegetables in the kitchen as they can be cooked as a first course, as a side dish or as a complementary ingredient in stir-fries, omelettes, pasta or even cakes.

But as winter is here and what we want is to enjoy warm dishes that allow us to warm up and satisfy our appetite on cold and rainy days, today we are going to show you how to prepare a delicious courgette cream.

Ingredients

• 2 courgettes
• 2 potatoes
• 1 medium onion
• 50 ml vegetable stock
• Salt and pepper to taste
• Extra virgin olive oil
• 30 ml of cream
• 1 clove of garlic (optional)

Step-by-step recipe to prepare courgette cream

1º Cut the onion into julienne strips and fry it with a little olive oil over a low heat so that it poaches without becoming too coloured. If you like, you can add the peeled clove of garlic.

2º Meanwhile, chop the courgettes in their skins and peel and cut the potatoes into irregular pieces. When the onion is poached, add the chopped courgette and potatoes to the casserole and finish frying all the ingredients for about ten minutes, also over a low heat.

3º Then add the vegetable stock to the casserole and leave to cook for another 20 minutes.

4º Once cooked, blend the ingredients with a blender or pass the cream through a potato masher.

5º Finally, return the stew to the casserole dish to taste and adjust the salt and pepper if necessary and finish the recipe by adding the cream so that it is not a thick puree but a creamy texture. Leave to cook for a further five minutes and... Let's eat!

Extra tip: When plating the courgette cream, try including some diced ham and a spoonful of grated cheese to enhance the flavour. You'll love it!