Paula Sharp

Nutritional therapist

Right now, from Whakatāne to Ōpōtiki, markets and gardens are overflowing with courgettes (also known as zucchini). They grow quickly, produce generously, and in our Eastern Bay climate they thrive through summer.  Beyond their reliability in the garden, courgettes are nutritionally impressive, particularly if you are wanting sustainable, steady health rather than quick fixes.

A summer hydration hero

Courgettes are made up of 90–95% water. During long, hot days, whether you’re gardening, walking the beach, or out on the water, hydration matters more than you realise.

Focusing on what you drink is important, but an easy add-in is water-rich vegetables like courgettes (cucumbers, melons, capsicums etc.)  Fruit and vegetables support fluid balance (with their natural salts and sugars), digestion, circulation and energy. 
Adding courgette to salads, stir-fries or grilling them alongside dinner is a simple way to boost hydration naturally.

 Low energy density, high nutrient value

Courgettes are low in calories yet rich in key nutrients:

·         Vitamin C – supports immune health and collagen production for skin.

·         Beta-carotene (the Vitamin A precursor) – important for eye health and antioxidant protection.

·         Potassium – supports healthy blood pressure regulation.

·         Fibre – gentle support for gut health and blood sugar balance.

This combination is powerful. We want meals that nourish, stabilise energy and support metabolism without feeling heavy. Courgettes add volume and satisfaction to a plate without spiking blood sugar, helpful for steady hormones and fewer afternoon cravings.

 Gut-friendly and blood sugar smart

Courgettes contain soluble fibre, which feeds beneficial gut bacteria. A healthy gut microbiome influences immunity, mood and even hormone balance. 

Because they are low in carbohydrates and high in water and fibre, courgettes help slow glucose absorption when eaten as part of a meal. Pair them with protein (eggs, fish, chicken, legumes) and healthy fats (olive oil, avocado), and you create a plate that supports stable energy, something many women notice becomes more important during perimenopause and menopause.

In the Eastern Bay of Plenty, eating seasonally is one of the easiest health upgrades you can make. Produce that’s grown locally and eaten fresh retains more nutrients, particularly vitamin C, which declines with long storage.  Tip, when courgettes are abundant at honesty boxes or local markets in Whakatāne and Ōpōtiki, lean into them. Seasonal eating supports your health and our growers.

 Lemon & Herb Courgette Ribbons with Grilled Fish - Serves 4

Ingredients:

3 medium courgettes

Zest and juice of 1 lemon

2 tbsp extra virgin olive oil

Fresh basil or parsley, chopped

Salt and cracked pepper

Grilled local fish (snapper or tarakihi)

 Method:

Use a vegetable peeler to create long ribbons of courgette.  Toss gently with olive oil, lemon zest, juice and herbs.  Season lightly.  Serve alongside freshly grilled fish. Light, hydrating and protein-rich, perfect for warm Eastern Bay evenings.

Savoury Courgette & Feta Fritters - Serves 4

 Ingredients:

2 medium courgettes, grated

2 eggs

½ cup crumbled feta

¼ cup wholemeal or chickpea flour

1 spring onion, finely sliced

Fresh mint or parsley

Coconut oil for cooking or a dry nonstick hotplate

Method:

Grate courgettes and squeeze out excess moisture in a clean tea towel.  Mix with eggs, feta, flour and herbs.  Heat oil in a pan and spoon mixture into fritters.  Cook 3–4 minutes each side until golden.

Serve with Greek yoghurt and a fresh tomato salad.

Ready to Go Deeper?

Reading this and thinking, “I know what I should be eating, I just need structure and clarity,” that’s exactly why I created my six-episode online course, Woman Up!

Woman Up! is a practical foundation course for busy women. In six bite-sized episodes, you’ll learn how to balance carbohydrates, proteins and fats, improve hydration, support your metabolism and build mindset habits that actually stick. Each module includes a recipe, journal prompt and guided visualisation, because sustainable health is more than just information.

If you’re ready to move from knowing to doing, you can learn more at Paula Sharp Nutrition online, www.paulasharpnutrition.com.

Sometimes it starts with something simple, like a courgette in season, and builds into lasting change.