Courgettes are rich in potassium. Wild mushrooms provide substantial quantities of potassium, iron and vitamin B as well as protein, but few calories.

Serves 4

• 4-8 courgettes, halved lengthwise, flesh removed with teaspoon
• 8 oz short grain brown rice
• 1 tbsp rapeseed oil
• 1 onion, chopped
• 1 packet wild mushrooms
• ¾ pint good vegetable stock, home made or from vacuum pack
• 1 egg
• 1 tbsp pitted black olives, chopped
• ½ pint tomato juice
• 1 tbsp fresh thyme leaves, chopped
• 2 oz dairy free soft cheese

1. Heat oil in a pan and cook onions till soft.

2. Add mushrooms and cook till soft.

3. Add rice and cook for further 2 minutes.

4. Add stock and thyme and simmer very gently until all water has been absorbed and rice is sticky and very tender.

5. Meanwhile, fry chopped flesh in oiled non-stick pan until golden brown.

6. Combine the fried courgette flesh with the rice, season with black pepper, add olives.

7. Stuff courgettes and place in open fireproof dish.

8. Pour tomato juice around courgettes, crumble dairy free cheese over top .

9. Bake for 30 minutes at 190 C, gas 5.

This dish may be prepared in advance and cooked just before requirement.