Well, finally, it is time to talk about a very useful and delicious family — the pumpkin family. Today we will start with the green-skinned members of this family: courgettes.

Squash is more popular in Ukraine than in England, as people here tend to prefer courgettes, which I will discuss in a little more detail later.

Squash is extremely beneficial, especially for the heart and stomach. In fact, it contains such a wide range of vitamins and minerals that almost all the body’s vital systems benefit from its consumption. Squash contains beneficial acids such as ascorbic and nicotinic acid; vitamins from the B group (B1, B2 and B9), as well as vitamins A and E; and minerals including iron, magnesium, potassium and zinc. This vegetable is also excellent for supporting the immune system.

Once, back in Ukraine, I could not buy cucumbers for a salad, so I decided to add grated fresh courgette instead. As it turned out, the whole family enjoyed this new addition so much that now almost none of our salads are complete without this juicy vegetable and its delicate, fresh taste. Heat treatment — especially frying — has never been beneficial for vegetables, so this spontaneous innovation proved to be both successful and effective in every way.

Zucchini are close relatives of squash, but they are easy to tell apart. Zucchini are not as thick or large as their juicier counterparts, and their shade of green is so dark that it is almost black — unlike squash, which are so pale green that they can sometimes appear almost white.

In terms of nutritional composition, courgettes are on a par with other vegetables. They contain not only vitamins (A, E, B1, B2, B9 and PP) and minerals (potassium, calcium, copper, magnesium, phosphorus and iron), but also omega-3 fatty acids, niacin, protein, folates and a large amount of fibre, which is essential for healthy digestion. In short, courgettes are beneficial for the cardiovascular system as well as for the body as a whole.

Zucchini can be eaten raw, boiled (in water or steamed), stewed, marinated or baked — there is plenty of room for culinary creativity. The main thing is to avoid frying, as this method of cooking quickly destroys most of the vegetable’s valuable properties.

Pattypan squash is sold in abundance at bazaars and markets throughout Ukraine — it is quite popular there — but I have never seen it in England. This is a pity, because in addition to their interesting and unusual shape, these flat, round vegetables with wavy edges are extremely beneficial to our health. They contain vitamins A, E and B, as well as a respectable amount of vitamin C — the “faithful guardian” of our immune system. These yellow vegetables also provide minerals such as potassium, calcium and phosphorus, along with trace elements including iron, cobalt, molybdenum, zinc, sodium, titanium, lithium and aluminium. Carotene and antioxidants such as lutein and zeaxanthin complete this already impressive nutritional profile.

There are many ways to prepare pattypan squash: they can be stuffed and baked in the oven, marinated, added to puréed soups, boiled, included in stews, or simply gently cooked with spices as a side dish. They are delicious and, importantly, very healthy.

Our heroes today may seem simple at first glance, yet they are incredibly nutritious and appetising. Buy them, cook them and enjoy the full benefits of all this wholesome deliciousness!