Tender, Delicate and Endlessly Versatile — Delivered Fresh to Your Surrey Door Before 7am About This Product Courgettes are one of the most quietly brilliant vegetables in a British kitchen. Mild in flavour, tender in texture and happy in almost any cooking method — roasted, grilled, stir-fried, steamed or eaten raw in ribbons. Extremely low in calories, genuinely nutritious and quick to prepare. A staple that earns its place in your weekly order every time. Each courgette is harvested and trimmed by hand, then selected for size, skin condition and firmness before packing. A fresh courgette should be firm end to end, dark and glossy green, and feel solid rather than hollow. Anything soft, wrinkled or oversized is rejected before your order is packed. Delivered fresh across Ashtead, Leatherhead, Fetcham, Bookham and Effingham before 7am. Why They Are a Kitchen Staple Exceptionally low in calories — just 20 kcal per 100g Quick to cook — ready in 4 to 6 minutes on the hob or stir-fried Mild, delicate flavour — takes on whatever seasoning you use Surprisingly high in protein for a vegetable — 1.8g per 100g Harvested by hand — each one individually selected for size and condition Suitable for vegans and vegetarians Family friendly — mild flavour accepted by children who reject stronger vegetables Key Health Benefits 🥗 Weight management — very low calorie, high water content, genuinely filling 🦠 Gut health — dietary fibre supports healthy digestion 💧 Hydration — high water content contributes to daily fluid intake 💪 Muscle support — higher protein content than most vegetables supports muscle maintenance ❤️ Heart health — potassium supports healthy blood pressure levels 🛡️ Antioxidant — naturally contains Vitamin C and manganese which support cell protection Ways to Enjoy Them Roast — slice, drizzle with olive oil, season and roast at 200°C for 20 minutes until golden Stir-fry — slice and cook in a hot pan with oil for 4 to 6 minutes with garlic and herbs Boil — slice and simmer in boiling water for 4 to 6 minutes, drain and serve Grill — slice lengthways, brush with oil and grill for a charred, smoky flavour Spiralise into courgetti as a low-carb alternative to pasta Slice raw into ribbons with a peeler and dress with lemon and olive oil Bake into fritters, muffins or courgette bread Add to soups — courgette blends beautifully into a smooth, creamy soup How We Select Every Courgette ✓ Size — medium courgettes have the best flavour and texture, not oversized ✓ Firmness — completely firm from stalk to tip, no soft sections ✓ Skin — smooth, glossy dark green, no wrinkling or blemishes ✓ Stalk — freshly trimmed, not dried or shrunken ✓ Weight — solid and dense, not hollow Nutritional Information Per 100g (approximate values) Nutrient Per 100g Energy 83 kJ / 20 kcal Fat 0.4g of which Saturates 0.1g Carbohydrates 1.8g of which Sugars 1.7g Dietary Fibre 0.9g Protein 1.8g Salt less than 0.01g Allergen Information ✅ No major allergens. Courgettes are naturally free from all 14 major allergens. Suitable for vegans and vegetarians. Always wash and trim before use under cold running water. ⚠️ In very rare cases, some courgettes — particularly homegrown or unusual varieties — can contain bitter compounds called cucurbitacins which may cause digestive discomfort. If a courgette tastes unusually bitter, do not eat it. This is extremely uncommon in commercially grown courgettes from reputable suppliers but worth noting. Cooking Guidelines Method Time Temperature Oven roasted 20 minutes 200°C / 180°C fan / Gas 6 Stir-fry 4 to 6 minutes High heat Hob — boiled 4 to 6 minutes Simmering water All appliances vary. These are guidelines only. Always ensure food is cooked through before serving. Storage Instructions Keep refrigerated Best consumed within 4 to 5 days of delivery Do not wash until ready to use — moisture on the skin accelerates deterioration Can be frozen — slice or dice, blanch in boiling water for 2 minutes, cool, then freeze. Use from frozen in cooked dishes only Disclaimer: Product descriptions, nutritional values, allergen information, cooking guidelines and storage guidance are provided by Mole Valley Mornings in good faith at the time of listing. Courgettes are a natural fresh produce item and size, weight and nutritional values vary naturally. Cooking times are guidelines only — all appliances vary. The note regarding bitter cucurbitacins is general consumer safety information applicable to courgettes broadly and is not specific to our supply. Country of origin changes seasonally. Always wash fresh produce before consuming. If you have a specific allergy, medical condition or dietary requirement, consult a healthcare professional before consuming. Mole Valley Mornings accepts no liability for natural variation in fresh produce.
