Raw Courgette Spaghetti in a Raw Tomato, Garlic, Basil and Wild Garlic Leaves Sauce






This is 100% raw, meaning no actual cooking is involved just a 15-minute prep and then you are able to tuck in this light, flavoursome and gluten free meal.


Ingredients: Serves 4 people and it is 2 of your 10 a day per person

450g or 2 x large courgettes spirallized – I used a yellow and a green

600g or 5 x large plum tomatoes halved

12 x red cherry tomatoes quartered

12 x yellow cherry tomatoes quartered

15g basil leaves finely chopped up

20g wild garlic leaves finely chopped or 2 garlic cloves crushed

4 tbsp extra virgin olive oil

Squeeze of lemon juice

Pinch rock salt

Pinch cracked black pepper



Toasted pine nuts

Wild garlic flowers (optional)



1 Using a coarse grater, grate the inside of the tomatoes over a large bowl until only the thin skin remains then move on to the next tomato until they are all done.

2 Then add the lemon juice, garlic, extra virgin olive oil, basil wild garlic leaves rock salt and cracked black pepper into the bowl and stir.

3 Then add the courgette spaghetti, the red cherry tomatoes and the yellow cherry tomatoes into the bowl and toss into the sauce.

4 Its ready to plate up and garnish with roasted pine nuts and wild garlic leaves. Enjoy!


Foodie Facts

Courgette Contain vitamin-A, vitamin-C, iron, folic acid, zinc and are rich in dietary fibre. They can help with keeping your eyes, hair and skin healthy.

Basil is low in calorie and has disease preventing and health promoting benefits and contains essential oils which have anti-inflammatory and anti-bacterial properties. It also contains vitamin A, vitamin K, potassium, magnesium and iron.

Wild garlic leaves have all the benefits as a garlic blub but it has a more delicate flavour when cooked. It is also loaded with iron. The leaves stem and flowers are all edible.

Garlic has anti-bacterial, anti-viral, anti-fungal, anti-cancer, anti-diabetic, immune boosting and cholesterol lowering properties. It is packed with potassium, iron, calcium, zinc and selenium – which is a healthy heart mineral.

Black pepper helps to absorb selenium, B-complex vitamins, beta-carotene from foods. It is an anti-inflammatory and it contains potassium, calcium, zinc, manganese, iron, B-complex vitamins, vitamin-A and vitamin-C.

Lemon Juice not only does it cleanse the body of toxins and radiation, it is well known for its antioxidants and anti-inflammatory benefits, it helps strengthen immune system. It is also rich in vitamin-C which has anti-cancer properties, when drizzled on spinach or leafy greens it helps our body absorb the iron.

Cherry Tomatoes/Tomatoes contain protein, fibre, vitamin-C, vitamin-B6 important for brain function and vitamin-A which keeps your eyes, heart, lungs and kidneys working properly.

Extra Virgin Olive Oil is one of the healthiest edible oils it contains mono-unsaturated fatty acids which lowers cholesterol and has omega-3 & 6 along with a large amount of anti-oxidants, vitamin-E and vitamin-K It is an anti-inflammatory, helps against heart diseases, strokes, cancer and Alzheimer’s.

Pine nuts contain mono-unsaturated fatty acids that help lower bad cholesterol. They are a good source of vitamin-E, vitamin B-complex, manganese, potassium, calcium, iron, magnesium, zinc and selenium.