Courgetti Pesto – It’s so easy

Courgetti Pesto is a simple meal you can knock up in 10 minutes which makes it an easy weeknight dinner. It’s supremely healthy and very easy on your digestive system.

The pesto is great as a sauce to jazz up any veg or veg noodles. You can add grated parmesan over the final dish if you tolerate dairy products.

Why it’s so good for you

The magnesium-rich leafy greens support healthy bowel movements and keep your stress hormones in check – both are key for wellbeing.
The fats in the avocado are healing for your gut lining and support your brain health and mood.
The plant protein from the pine nuts and avocado is important for growth and repair of your gut lining and again your mood (hurrah!).
Raw garlic is a great addition for your beneficial gut bacteria.
A squeeze of lemon juice over the avocado is an optional zingy addition which aids stomach acid production helping you to digest your food better.

Veg noodles

2 courgettes
2 heads pak choi
1 tablespoon olive oil

Pesto (suitable to freeze)

1½ cups/large handful fresh basil (a supermarket large pot)
30g pine nuts
40ml extra virgin olive oil
I garlic clove
Two twists of Himalayan pink crystal salt or sea salt
Two twists of freshly-ground black pepper

To serve:

1 avocado
Lemon juice, optional

Spiralise courgette (or peel into ribbons with a veg peeler). Shred pak choi including most of the stem (shred the stems finer than the leaves so they cook at the same time). Add olive oil to a large frying pan and when warm add both veg and cook over a very low heat until soft for about 4 minutes, stirring occasionally.

Meanwhile, mix all pesto ingredients in a blender or food processor until well mixed. You can add more oil to make it runnier if you wish.

Turn heat off noodles and stir in 4 tablespoons pesto and warm through for 1 minute. Add extra seasoning to taste. Meanwhile half and remove the stone from the avocado and slice. Layer avocado over the pesto noodles and serve. Add lemon juice, if using, over the avocado.

Keep leftover pesto refrigerated in a small jar for 4-5 days (cover pesto with olive oil for storage) or freeze in ice cube trays for even quicker meals.

Did you know that this super-fast, simple recipe scores you 6 varieties out of your weekly goal of 30? Download the variety counter and keep a track of how you’re incorporating different plant foods in your diet.

Jane Barrett is a registered nutritionist and expert in digestive health helping women & children with digestive issues take control of their health through food. She offers support through meal plans, online courses & personalised 1:1 programmes on Zoom.