Courgetti – Three Ways

When we’re looking to control PCOS symptoms by improving insulin sensitivity, it can be a good idea to cut down (not cut out!) on our carbohydrate intake. I love a pasta dish, but it’s way too high in carbs to manage my hormones, so I love to chuck in some courgetti instead. That way I can still enjoy the delicious sauces.

Courgetti is basically spiralised or shredded courgette that can be used in place of pasta. This makes for a lighter lunch, helps you to cut down on carbs and increases your veg intake. 

Courgettes take on the flavour of what’s around them, so it’s important to make that tasty. Here are three quick options that you can use for lunch. 

First spiralise two good sized courgettes, then choose how you want to transform them into a delicious lunch for two.

CHILLI, LEMON, RICOTTA AND MINT 

½ red chilli, thinly sliced

50g soft ricotta 

½ small pack mint, leaves picked

Zest and juice of lemon

Salt and pepper

• Toss the courgetti in a bowl with the chilli, lemon juice, 3/4 of the mint, some salt and pepper.
• Put onto a plate and garnish with the lemon zest, reserved mint and small dollops of the ricotta.
• Enjoy!

PESTO (VEGAN)

Bunch basil

4 generous handfuls spinach

1 tbsp lemon juice

1 clove garlic

3 tbsp olive oil

2 tbsp nutritional yeast flakes

12 chopped cherry tomatoes

2 tbsp walnuts, chopped

• Whizz up the basil, spinach, lemon juice, garlic and olive oil in a blender. 
• Transfer to a bowl and add nutritional yeast and walnuts. 
• Add the courgetti and tomatoes and mix well. 
• Transfer to a pan and heat through, season to taste.
• Enjoy!

CARBONARA

1 clove of garlic, diced

4 slices bacon

4 eggs (depends on hunger)

2 tbsp grated parmesan

• In a frying pan, slowly cook bacon on both sides until crispy, remove and set aside. 
• Add garlic to pan and let it brown slightly on low. Add the courgetti too the pan with the bacon fat and garlic. Cook on medium/high until browned. 
• Add parmesan, stirring frequently to incorporate. 
• Meanwhile, poach the eggs in a separate pan. 
• Crumble bacon and stir into noodles. 
• Add poached eggs on top and serve.
• Enjoy!

Salmon and Med Veg Kebabs

This is a gorgeous summer recipe - perfect for indoor grill or even on a BBQ when entertaining. 

And it's perfect for skin health - salmon - rich in anti-inflammatory Omega 3 fats; peppers - rich in collagen-promoting vitamin C; red onions and fennel - rich in antioxidants to help repair free radical damage to the skin. 

Serves 2 as a main, or 4 as part of BBQ

Ingredients

2 wild salmon fillets

1 fennel bulb, chopped into bite-size pieces

2 red peppers, chopped into bite-size pieces

1 lemon, washed

1 red onion, peeled, quartered and each layer separated

1 garlic clove, peeled and roughly chopped

2 tsp chilli flakes

2 tbsp olive oil

Fresh dill, roughly chopped

Sea salt and freshly ground black pepper

Method

• Preheat the oven to 160°C/325°F/Gas mark 3.
• Soak 4 wooden skewers in a large bowl of cold water or use 4 metal reusable skewers.
• Firstly, chop the salmon fillets into bite-sized chunks. Pop into a bowl.
• Wash and prep all the veggies, keeping them thin enough to cook through with the salmon.
• Slice the lemon and add to the bowl with the onion slices, garlic, and chilli flakes. Stir in the olive oil, and mix well thoroughly.
• Assemble the kebabs by adding a cube of salmon, then a sliced of lemon, then a slice of pepper, then the onion or fennel, and keep going until everything is used up.
• Place the kebabs onto a baking tray and cook in the oven for 6-8 minutes or until the salmon is cooked through. Alternatively, you can use a griddle pan or barbecue.
• Pop onto a serving plate, sprinkled with dill.
• Enjoy!

Grilled Salmon with Spiced Carrot and Sweet Potato Mash

This is a great way to include oily fish into your diet. Salmon is high in Omega 3 fats, which are essential for brain health and helping to improve mood.

Ingredients:

2 large carrots, sliced

1 large sweet potato, sliced

200g green beans, trimmed

½ sweetheart cabbage, chopped

½ bag kale, destalked and roughly chopped

4 salmon fillets

½ tsp mixed spice

Sea salt & black pepper

Lemon wedges, to serve

Method:

• Steam the carrots and sweet potato in a steamer basket for 10 minutes before adding the green beans, cabbage and kale on top in another basket. Cook until tender.
• Preheat the grill to high. Place the salmon fillets, skin side down on a baking tray and cook under the grill for 8-10 minutes, or until beginning to turn golden brown.
• Remove the carrots and sweet potato from the steamer and place in a large bowl. Mash with a potato masher before adding the mixed spice. Season with salt and pepper and mash again until a smooth consistency is achieved.
• Serve each salmon fillet on a bed of mash and steamed vegetables.
• Serve with lemon wedges.
• Enjoy!

Superboost Sesame Salad

A quick and easy fibre-filled salad just perfect for weekday lunches, and perfect for feeding your friendly bacteria!

Serves 2

Ingredients:

1 x 400g can of chickpeas, rinsed and drained

2 celery sticks, finely chopped

6 pieces of marinated artichoke hearts, roughly chopped

6 spring onions, finely chopped

1 tbsp sesame seeds

1 tsp toasted sesame oil

½ lemon, juiced

¼ bag watercress

¼ bag baby leaf spinach

Handful of basil leaves

Extra virgin olive oil, to drizzle

Extra lemon to serve

Method:

• Mix the top set of ingredients together in a bowl. 
• Serve on a bed of watercress and spinach and scatter with basil, a drizzle of olive oil and a squeeze of fresh lemon juice.
• Enjoy!

Cheesy flax crackers

These are a great addition to a hormone-balancing diet, as flaxseeds, the primary ingredient, contain lignans, a type of plant compound with oestrogen-balancing properties.

Plus, they’re low carb so are great for blood sugar balance. 

Makes 10

Ingredients

50g grated Gruyère cheese (Parmesan also works well)

130g ground flaxseeds

2 tsp dried oregano

½ tsp chilli flakes

½ tsp salt ground black pepper to taste

Method

• Line a baking sheet with greaseproof paper. Combine all the ingredients in a bowl and mix with 150ml water, combining to form a wet dough. Use your hands and/or a palette knife to press and spread the mixture as thinly as you can over the sheet. 
• Bake for 40 mins at 130C. Turn the oven up to 200C and bake for a further 10 mins. 
• Remove from the oven and allow to cool before breaking into crackers.
• Serve with hummus, guacamole or cream cheese.
• Enjoy!