

Ingredient of the month
Courgettes

This Months Dishes
Grilled Courgette Salad
Grilled Courgettes, Tomatoes and Goat’s Cheese
Spinach and Ricotta Ravioli
Spinach, Ricotta and sumac spiced Pumpkin Seeds stuffed in Courgette Ribbons, baked in tomato sauce, garnished with fried basil and parmesan
This month, Wakatipu Grill highlights the delightful versatility of courgette. Fresh, tender, and subtly sweet, these seasonal favourites shine in a variety of culinary creations. Whether grilled, stuffed, or baked, courgettes add elegance and lightness, embodying summer’s bounty.
This month, we highlight the courgette’s delicate flavour, pairing it with bold, complementary ingredients to elevate your dining experience.
​
Savour the best of stonefruit this month at Wakatipu Grill, where every bite is a celebration of flavour.
Explore Our Concept
Immerse yourself in the essence of Wakatipu Grill's Ingredient Of The Month. Our premier lakeside dining destination in Queenstown offers seasonal produce, local wines, and luxurious settings with fireplaces and captivating lake views. With a focus on sleek elegance and modernity, we invite you to savor a unique culinary experience that harmonizes taste with aesthetics.
Courgettes are not just delicious, they're full of interesting history and health benefits!
Here are 10 fun facts about courgettes:
Courgettes Have Been Cultivated for Thousands of Years
While the modern courgette originated in Italy in the 19th century, its ancestors date back over 7,000 years to Mesoamerica, where ancient civilizations like the Aztecs cultivated squashes as a staple food. Early explorers brought squashes to Europe, where selective breeding eventually led to the courgettes we know today.
​
Low in Calories but High in Nutrients
With just 17 calories per 100g, courgettes are an excellent choice for weight management. Despite their low-calorie count, they are rich in essential vitamins and minerals, including vitamin C, vitamin A, potassium, and folate, making them a nutrient-dense food.
Great for Digestion and Gut Health
Courgettes contain both soluble and insoluble fibre, which aid digestion. Insoluble fibre keeps things moving smoothly, preventing constipation, while soluble fibre feeds beneficial gut bacteria, promoting a healthy microbiome.
Courgettes Were Once Considered an Exotic Vegetable
In the 1800s, when courgettes were first cultivated in Italy and France, they were seen as a specialty vegetable, enjoyed primarily by the upper class. Today, they are a global kitchen staple, found in cuisines from Mediterranean ratatouille to Mexican calabacitas.
Supports Heart Health and Lowers Blood Pressure
Rich in potassium and magnesium, courgettes help regulate blood pressure by balancing sodium levels in the body. Their fibre content also contributes to lower cholesterol levels, reducing the risk of heart disease.
Rich in Antioxidants for Eye and Skin Health
Courgettes are a great source of lutein and zeaxanthin, antioxidants that protect the eyes from UV damage and age-related macular degeneration. These same antioxidants, along with vitamin C, help keep your skin youthful by reducing inflammation and boosting collagen production.
An Incredibly Versatile Ingredient
Courgettes can be eaten raw or cooked in a variety of ways. They can be spiralized into low-carb “courgetti” noodles, grilled, roasted, or sautéed for a delicious side dish, blended into soups and sauces for added creaminess, or even used in baking to add moisture to cakes, muffins, and bread. Their mild flavour makes them an ideal ingredient for both savoury and sweet dishes.
Courgette Flowers Are Edible and Were Once a Delicacy for Royalty
The bright yellow courgette flowers have been prized for centuries, particularly in Italian and French cuisine. In the past, they were considered a delicacy fit for royal tables, often stuffed with cheese, battered, and fried. Today, they remain a sought-after ingredient in gourmet kitchens.
Courgettes Help Stabilize Blood Sugar Levels
With a low glycaemic index and high fibre content, courgettes prevent blood sugar spikes, making them an excellent choice for people managing diabetes or looking to maintain steady energy levels throughout the day.
Fast-Growing and Easy to Grow at Home
Courgette plants grow rapidly, sometimes adding an inch per day in the right conditions. They thrive in home gardens, requiring minimal effort while yielding a high crop of delicious and nutritious vegetables throughout the summer. Even novice gardeners can enjoy a bountiful harvest with just a little care.
