Courgette

Courgette — known as zucchini in the US and Australia — is completely safe to eat during pregnancy. It can be eaten raw in salads, spiralised into courgetti, roasted, grilled, sautéed, baked, or added to soups and stews. Courgette provides vitamin C, folate, potassium, vitamin A (from beta-carotene), and fibre. It is low in calories and has a high water content, making it a hydrating and easily digestible food. Courgette is one of the most versatile vegetables in cooking — it absorbs flavours well and is neutral enough to work in everything from pasta sauces to frittatas to baked goods (courgette cake is nutritious and popular). An important note: while normal courgette from a supermarket or grocer is completely safe, there are rare reports of bitter-tasting courgettes — particularly home-grown or unusual varieties — containing high levels of cucurbitacins, naturally occurring compounds that can cause nausea and vomiting. If a courgette tastes unusually bitter, do not eat it. Shop-bought courgettes are bred to have very low cucurbitacin levels and are safe. Courgette flowers are also safe to eat when cooked (typically stuffed and baked or fried).