#Savoury Courgette Flan

[askwhatsforlunch]

Flan de Courgettes

When Jules and I were little, Mum would often bake a flan de courgettes (a sort of crust-less Summer squash quiche) and we'd like it heaps! It makes a comforting but also light enough dinner; it's delightfully cheese and makes one's eat one's greens! But it was also a hassle to prepare. Mum would steam the courgettes cut into slices, then let them cool before assembling the flan; there was a lot of washing up afterwards... So, when I fancied baking one a while back, but did not fancy the hassle, I reckoned the courgettes would cook just as well in the dish if I grated them. And so they did! They also keep their vitamins and their flavour, best at the height of Summer, that way! I showed Mum how I made my Flan de Courgettes yesterday; I'm proud to say she was amazed, and liked it heaps!

Ingredients (serves 4):

1/2 tablespoon olive oil

2 1/2 medium courgettes, rinsed

1 large Green Onion

a good, mature cheese like Basque Country's Ossau-Iraty or English Cheddar

1/4 teaspoon fleur de sel or sea salt flakes

1/2 teaspoon freshly cracked black pepper

1 cup crème fraîche or sour cream

4 large eggs

a pinch of salt and freshly cracked black pepper

1/4 cup semi-skimmed milk

Preheat oven to 200°C/395°F.

Generously oil a large, rectangle baking tin with olive oil.

Using the coarse side of a box grater, grate courgettes directly into the tin.

Thinly chop Green Onion, adding chopped white part of it to the tin, and reserving the green part.

Grate about 1/3 cup Ossau-Iraty or Cheddar into the tin. Season with fleur de sel and black pepper.

With clean hands, thoroughly toss courgettes, Onion and Cheese together until combined. Level into an even layer, digging small holes in with your fingers. Set aside.

Spoon crème fraîche in a medium bowl. Break in the eggs. Season with salt and pepper, and energetically whisk, gradually adding milk, until well-blended. Stir in reserved chopped green part of the Green Onion. Pour mixture over the courgettes, levelling with a spatula.

Grate about another 1/3 cup of Ossau-Iraty or Cheddar all over the top.

Place tin in the middle of the hot oven, and bake, at 200°C/395°F, 35 minutes until golden brown.

Serve Flan de Courgettes hot or warm, with dressed lettuce or.

[growlink]

NEW SEASONS COURGETTES

500 Grams Katikati Grown Cook for just a few minutes to maximise the health benefits, & add a splash of a healthy oil to maximise absorption of the carotenoids. Courgettes are great in fritters, frittatas, quiches, cakes, soups, pickle. Steam, Boil, Microwave, Bake, Braise, Stir-fry, Stew, Roast, Stuffed, Barbecued or Grill Courgettes. Courgette slices require 5-7 minutes to steam Particularly good in stir fries & barbecues or filled with a savoury stuffing & baked. Use raw in salads... Can also be grated or finely chopped & used in flans or quiches. Like Carrots, they also make delicious, moist cakes & breads. Courgettes originated in Italy & were popular in the Mediterranean region hundred of years before they became popular in the rest of the western world Refrigerate in plastic bags, Use promptly Courgettes contain very few calories & have a high water content, which makes them a dieter's friend. They aren't a powerhouse of micronutrients, but they do provide useful amounts of immune system-boosting vitamin C, & significant levels of potassium, which is key to controlling blood pressure. The soluble fibre in the skin slows down digestion, & so stabilises blood sugar & insulin levels. Soluble fibre also helps prevent constipation & relieves irritable bowel symptoms. Courgettes are the 14th most popular vegetable in New Zealand. Courgettes are an excellent source of luetin, a carotenoid nutrient known for it's powerful anti-oxidant power. Try these ideas with courgettes: Saute slices with pinenuts & lemon zest Slice lengthwise, chargrill & use in wraps, sandwiches, rolls & baps Slice, drizzle with olive oil & sprinkle with sesame seeds & roast Grate or julienne & use in salads, omelettes & frittatas Finely sliced & stirred through wholemeal pasta & top with grated parmesan Spread toasted ciabatta with tahini & yoghurt & top with char grilled courgette slices Saute courgette 'noodles' with garlic & basil Make into soup with minced lemon grass & chilli sauce Braise chunks with chopped onions & olive oil, stir through baby spinach at the end of cooking Grate & use in cakes, muffins, loaves & pizza bases Make into pickles with onion, turmeric & yellow mustard seeds Grate & use in fritters with feta or bacon Coat thin slices with tempura batter & fry Steam, whole or in chunks & serve topped with wasabi mayo Sliced with sliced eggplant & tomato baked with a little olive oil & rosemary in ramekins Mix grated courgette & cheddar with quinoa & use as a filling for filo pastry pass-arounds www.growlink.co.nz/courgette-bag

[growlink]

SPRAY FREE COURGETTES

600 Grams Katikati Grown Picked daily $2.50 Bag Cook for just a few minutes to maximise the health benefits, & add a splash of a healthy oil to maximise absorption of the carotenoids. Courgettes are great in fritters, frittatas, quiches, cakes, soups, pickle. Steam, Boil, Microwave, Bake, Braise, Stir-fry, Stew, Roast, Stuffed, Barbecued or Grill Courgettes. Courgette slices require 5-7 minutes to steam Particularly good in stir fries & barbecues or filled with a savoury stuffing & baked. Use raw in salads... Can also be grated or finely chopped & used in flans or quiches. Like Carrots, they also make delicious, moist cakes & breads. Courgettes originated in Italy & were popular in the Mediterranean region hundred of years before they became popular in the rest of the western world Refrigerate in plastic bags, Use promptly Courgettes contain very few calories & have a high water content, which makes them a dieter's friend. They aren't a powerhouse of micronutrients, but they do provide useful amounts of immune system-boosting vitamin C, & significant levels of potassium, which is key to controlling blood pressure. The soluble fibre in the skin slows down digestion, & so stabilises blood sugar & insulin levels. Soluble fibre also helps prevent constipation & relieves irritable bowel symptoms. Courgettes are the 14th most popular vegetable in New Zealand. Courgettes are an excellent source of luetin, a carotenoid nutrient known for it's powerful anti-oxidant power. Try these ideas with courgettes: Saute slices with pinenuts & lemon zest Slice lengthwise, chargrill & use in wraps, sandwiches, rolls & baps Slice, drizzle with olive oil & sprinkle with sesame seeds & roast Grate or julienne & use in salads, omelettes & frittatas Finely sliced & stirred through wholemeal pasta & top with grated parmesan Spread toasted ciabatta with tahini & yoghurt & top with char grilled courgette slices Saute courgette 'noodles' with garlic & basil Make into soup with minced lemon grass & chilli sauce Braise chunks with chopped onions & olive oil, stir through baby spinach at the end of cooking Grate & use in cakes, muffins, loaves & pizza bases Make into pickles with onion, turmeric & yellow mustard seeds Grate & use in fritters with feta or bacon Coat thin slices with tempura batter & fry Steam, whole or in chunks & serve topped with wasabi mayo Sliced with sliced eggplant & tomato baked with a little olive oil & rosemary in ramekins Mix grated courgette & cheddar with quinoa & use as a filling for filo pastry pass-arounds www.growlink.co.nz/vegetables/courgette-bag

[growlink]

SPRAY FREE COURGETTES 500 Grams Katikati Grown

$4.50 PER BAG

Picked daily

Cook for just a few minutes to maximise the health benefits, & add a splash of a healthy oil to maximise absorption of the carotenoids.

Courgettes are great in fritters, frittatas, quiches, cakes, soups, pickle.

Steam, Boil, Microwave, Bake, Braise, Stir-fry, Stew, Roast, Stuffed, Barbecued or Grill Courgettes.

Courgette slices require 5-7 minutes to steam

Particularly good in stir fries & barbecues or filled with a savoury stuffing & baked.

Use raw in salads... Can also be grated or finely chopped & used in flans or quiches.

Like Carrots, they also make delicious, moist cakes & breads.

Courgettes originated in Italy & were popular in the Mediterranean region hundred of years before they became popular in the rest of the western world

Refrigerate in plastic bags, Use promptly

Courgettes contain very few calories & have a high water content, which makes them a dieter's friend.

They aren't a powerhouse of micronutrients, but they do provide useful amounts of immune system-boosting vitamin C, & significant levels of potassium, which is key to controlling blood pressure.

www.growlink.co.nz/courgette-bag

[growlink]

SPRAY FREE COURGETTES

500Grams $4.00 Bag

Katikati Grown Picked daily

Cook for just a few minutes to maximise the health benefits, & add a splash of a healthy oil to maximise absorption of the carotenoids.

Courgettes are great in fritters, frittatas, quiches, cakes, soups, pickle.

Steam, Boil, Microwave, Bake, Braise, Stir-fry, Stew, Roast, Stuffed, Barbecued or Grill Courgettes.

Courgette slices require 5-7 minutes to steam

Particularly good in stir fries & barbecues or filled with a savoury stuffing & baked.

Use raw in salads... Can also be grated or finely chopped & used in flans or quiches.

Like Carrots, they also make delicious, moist cakes & breads.

Courgettes originated in Italy & were popular in the Mediterranean region hundred of years before they became popular in the rest of the western world

Refrigerate in plastic bags, Use promptly

Courgettes contain very few calories & have a high water content, which makes them a dieter's friend.

They aren't a powerhouse of micronutrients, but they do provide useful amounts of immune system-boosting vitamin C, & significant levels of potassium, which is key to controlling blood pressure.

The soluble fibre in the skin slows down digestion, & so stabilises blood sugar & insulin levels. Soluble fibre also helps prevent constipation & relieves irritable bowel symptoms.

Courgettes are the 14th most popular vegetable in New Zealand.

Courgettes are an excellent source of luetin, a carotenoid nutrient known for it's powerful anti-oxidant power.

Try these ideas with courgettes:

Saute slices with pinenuts & lemon zest

Slice lengthwise, chargrill & use in wraps, sandwiches, rolls & baps

Slice, drizzle with olive oil & sprinkle with sesame seeds & roast

Grate or julienne & use in salads, omelettes & frittatas

Finely sliced & stirred through wholemeal pasta & top with grated parmesan

Spread toasted ciabatta with tahini & yoghurt & top with char grilled courgette slices

Saute courgette 'noodles' with garlic & basil

Make into soup with minced lemon grass & chilli sauce

Braise chunks with chopped onions & olive oil, stir through baby spinach at the end of cooking

Grate & use in cakes, muffins, loaves & pizza bases

Make into pickles with onion, turmeric & yellow mustard seeds

Grate & use in fritters with feta or bacon

Coat thin slices with tempura batter & fry

Steam, whole or in chunks & serve topped with wasabi mayo

Sliced with sliced eggplant & tomato baked with a little olive oil and rosemary in ramekins

Mix grated courgette & cheddar with quinoa & use as a filling for filo pastry pass-arounds

www.growlink.co.nz/vegetables/courgette-bag