Zucchini and Yellow Squash Medley

This fresh vegetable-forward summer squash recipe is reminiscent of the south of France with the addition of Herbes de Provence, an herb blend that typically includes dried basil, fennel seed, marjoram, rosemary, sage and thyme. If unavailable, you can substitute 1-2 tsp of these herbs instead.

Ingredients:
2 tsp. olive oil
1/2 cup chopped onion
1 large zucchini, cut into 1-inch cubes
1 large yellow squash, cut into 1-inch cubes
2 garlic cloves, finely minced
1 tsp. Herbes de Provence
1/2 cup cherry tomatoes, halved
Salt and fresh ground black pepper, to taste
1/4 cup crumbled feta cheese

Preheat oven broiler. In a large skillet, heat oil over medium-high heat. Add onion and sauté 3 minutes. Add zucchini and yellow squash and sauté 5-6 minutes. Add garlic and sauté 2 more minutes.

Add Herbes de Provence, cherry tomatoes and salt and pepper, to taste. Transfer mixture to a casserole dish. Sprinkle with feta cheese. Place under the broiler for a few minutes, until cheese melts. Less than 100 calories and 3 g fat per serving.

Onion Health Benefits

Onions are chock-full of healthy nutrients and plant chemicals, phytochemicals, that promote health and fight disease. One specific phytochemical group are polyphenols which contain a sub-group known as flavonoids. A specific flavonoid, quercetin, is among the most widely occurring polyphenols in nature.

Onion is known to have the highest quantity of quercetin. Quercetin has anti-oxidative, anti-inflammatory, anti-carcinogenic, anti-diabetic, and anti-viral properties. The molecule can cross the blood-brain barrier, (BBB) to protect against neurodegenerative diseases.

Onions and other members of the allium family (bulbous plant that includes onion and its relatives), such as leeks, shallots and scallions, may protect against the development of high blood pressure, heart disease, high cholesterol and other conditions. Red and yellow onions have the highest flavonoid content.

Idea: Pickle them. Very thinly slice 1 red onion with a mandolin. Place them in a mason jar. Set aside. In a small saucepan, whisk together 3/4 cup organic apple cider vinegar, 1/4 cup water, 1 tsp sea salt and 1 – 2 TB honey or sugar. Cook over medium-high heat until mixture reaches a simmer. Pour the mixture over the onions, screw on the lid and shake to coat the onions. Let marinate for 30 minutes, occasionally pushing the onions down into the liquid with the back of a spoon.

Eustress versus Distress

Stress is both good and bad depending on the source, length of exposure and our reaction (positive or negative). Different situations and life events can cause stress. On the one hand, good stress, eustress, motivates us to action and stimulates us in good ways.

Eustress leads to excitement and anticipation. Life changes, small challenges and new experiences often cause short-term eustress. Examples of situations inciting eustress include being in a new relationship, trying a new workout or physical challenge, starting a new project or job at work. Though similar in physical reaction to chronic, overwhelming stress (initially), eustress typically incites positive change or growth as a result. It’s good for us, improving resiliency and giving life purpose.

Chronic, overwhelming stress from negative situations is not so healthy. It can be persistent, long-lasting and emotionally draining versus energizing. Difficult situations may cause excessive worry. It’s important to do what you can to control this type of stress, even if it’s by reframing the issue or changing how you respond to the situation. Click here for stress management strategies. One way to change your mindset is to change how you think of a stressor. Thinking of it as a challenge versus a threat can make a big difference in your attitude and approach.