About Organic Marrow
A member of the squash family, the marrow is a distinctive looking vegetable. Its edible shiny skin can be any shade of green and its flesh is tender with a subtle flavour. It should ideally be firm and heavy for its size.
Marrows are an acquired taste, more watery and bland than young, sweet courgettes, but they're a wonderful blank canvas for spiced or strongly flavoured foods. Add marrows to curries to soak up and amplify the flavours of the spices. It can be sliced into rounds and topped with cheese and baked. Or it can be cooked with onions, peppers and tomatoes to make a version of ratatouille. Serve steamed or fried marrow as a side dish to accompany dishes. Marrow can also be combined with ginger to make jam or included in the mixed summer vegetable preserve, piccalilli. Alternatively you can pickle your glut of marrows in vinegar with a selection of crunchy vegetables and serve with cheese as a snack, or as a side dish with curries. Herbs and spices that go particularly well with marrow include sage, thyme, chilli and cumin.
Marrow can be baked, steamed or sautéed. To bake, preheat the oven to 190C, gas mark 5, place the halved, stuffed marrow or marrow rings with topping in a roasting tin and cook for 35-55 minutes or until tender. To steam, place prepared marrow chunks in a steamer and cook for 10-15 minutes or until tender. To sauté, heat 1 tbsp olive oil in a frying pan and cook the prepared marrow chunks for 5-10 minutes, stirring occasionally, until they are tender.
Marrow is: Low in Saturated Fat, sodium, and cholesterol. High in Dietary fibre, Vitamin C, Riboflavin, Vitamin B6, Folate, Magnesium, Potassium, Manganese, Protein, Vitamin A, Vitamin K, thiamine, Niacin, Phosphorus and Copper.
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