out of helen’s kitchen Helen Drysdale Seeking Balance

Zucchini

In the beginning of summer, it was lovely to have fresh zucchinis to stir fry, put in a casserole or a chocolate zucchini cake. But after several weeks, it has taken over. The jokes about “too much zucchini” are all too real! I am finding out there are so many ways to use up your larger-than-life garden bounty besides leaving them by your neighbor’s front door in the night. Zucchinis are filled with nutrition and low in calories. A whole cup of cooked zucchini has just 17 calories and it’s a great source of vitamin C, significant amounts of vitamins B6 and K, riboflavin, folate and minerals, like potassium. What’s more, zucchini’s fiber helps stabilize blood sugar, preventing blood sugar levels from spiking after meals.

Add shredded zucchini to any meatloaf or meatball recipe, lasagna, casseroles and soups. You can use thinly sliced zucchini instead of lasagna noodles for a low-carb, healthy version of lasagna, with or without meat. Cut zucchini into thin strips, sauté it lightly and top it with pasta sauce and grated cheese. Use them to make latkes or hash browns by mixing shredded zucchini with beaten eggs, flour, and spices, such as Mrs. Dash, cumin, or dill and fry in a frying pan. Sauté in a frying pan with oil, garlic, onion, salt and pepper. Once soft, sprinkle with shredded cheese or my favourite, add in stir fry sauce or curry. Stew it, pickle it, relish it, jam it, stuff it or bake it into muffins, pancakes, waffles or breads. The possibilities are endless.

Zucchini Thai soup

When a client comes in to see me for the first time, I always assess their mental wellness holistically. Human beings have four aspects to themselves, the mental, physical, emotional and spiritual components. Each of these components are as important as the other and when they are all in balance, you feel like your best self.

Your Listening Ear

Delsie Martin

in nature or meditating/ mindfulness practice.

2 Tbsp. oil

2 chicken breasts

1 cup diced onion

2 garlic cloves, minced

1 Tbsp. grated fresh ginger

4 cups chicken broth

1 – 398mL can unsweetened coconut milk

1/2 red pepper, diced

1 medium carrot, coined

1 stick celery, sliced

1 tsp cumin

3/4 each coriander and curry

1/2 tsp. salt

1/4 tsp. pepper

2 medium-small zucchinis, cut into sticks, about 4 cups

3 Tbsp. fresh chopped cilantro

2 Tbsp. lime juice

Garnish ideas:

Freshly chopped cilantro

Freshly chopped basil

In a large pot heat the oil over medium high heat. Add the chicken pieces and cook and stir for three minutes. Add the onion, garlic and ginger and stir and cook for two minutes. Add the broth, coconut milk, peppers, carrot, celery, cumin, coriander, curry, salt and pepper and bring the soup to a boil. Turn the heat down and simmer for 10 minutes. While the soup simmers prepare your zucchini sticks and put in to the pot along with the cilantro and simmer for another 10-15 minutes or until vegetables are tender. Add the lime juice. In each bowl ladle the soup and then top with garnishes of your choice.

1 cup flour

Zucchini oatmeal cookies

1 tsp. baking soda

1/2 tsp. salt

1 tsp. cinnamon

2 cups oatmeal

1/4 cup oil

3/4 cup brown sugar

1 large egg

1 tsp vanilla extract

1 cup shredded zucchini

1/2 cup shredded coconut

3/4 cup chocolate chips

Preheat the oven to 350° F. Line a cookie sheet with parchment paper or lightly grease and set aside.

In a medium bowl, whisk together flour, baking soda, salt, cinnamon and oatmeal. Set aside.

In a large mixing bowl, combine oil and sugar, mix until smooth. Add egg and vanilla extract. Next, add the shredded zucchini. Mix until combined. Stir in the flour mixture until just combined. Stir in the coconut, and chocolate chips. Drop cookie dough by tablespoonfuls, 2 inches apart, onto prepared cookie sheet. Flatten slightly. Bake for 10-12 minutes or until cookies are slightly golden around the edges and set. Remove cookies from pans and cool on wire racks. This recipe makes two dozen cookies.

Zucchini macaroni salad

3 cups baby zucchini, not peeled, diced

3 cups uncooked macaroni

3 green onion, sliced

1/2 red pepper, diced

1/2 cup radishes, sliced

1 cup shredded carrots

Dressing:

1 cup mayonnaise

2 Tbsp. lemon juice

1 1/2 tsp. sugar

1 1/2 tsp. dry mustard

1 tsp. salt

1/2 tsp. pepper

1/2 tsp. garlic powder fresh dill, basil, or parsley

We have some parts of ourselves that we are better at or more comfortable at attending to. We meet the needs of each part by intentionally doing things that feed our mental, physical, emotional and spiritual selves. Beginning with the mental component of self, this is the thinking and rational part of you which is fed by knowledge. Some folks feed this part of themselves by studying, listening to podcasts or watching documentaries. Even something as simple as being in a job you love is mentally satisfying. Feeding the physical part of ourselves looks like eating well, being physically active, having sex, attending doctor’s appointments and taking medication. The emotional part of self is about the emotional connections you make with yourselves and others. Feeding this aspect of self might look like, having a deep conversation with your partner, connecting with a friend or family member or going to therapy. Finally, the spiritual aspect of self. Being spiritual is not the same as being religious (though religion is a form of spiritual). Being spiritual is about your belief in a higher power, higher purpose, your connection with the land and your connection with your spirit. Feeding this aspect of self could look like, reflecting on your personal beliefs, attending religious services, listening to music (of any kind), going for a walk

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Ask yourself? How am I meeting my needs according to the four aspects of self? What am I doing well? What areas are lacking? What could I add or take away from my life to meet these needs? When you incorporate things into (or out of) your life that meet these aspects of self, you are in balance and when you are in balance you feel capable, confident, and at peace. Working on these things will likely be a lifelong project, we are after all, human and move into and out of balance as our lives change . It is absolutely possible to achieve balance as long as you are willing to take the first step and make one small change.

Delsie Martin (BA, BSW, MSW, RSW) is a a Registered Social Worker, private practice therapist, and business owner of True You Therapy and Wellness Services. Visit her at www.trueyoutherapy. ca. Anyone who may have feedback on the column or wish to have a question anonymously answered as part of the weekly column may reach Martin at delsiemartin@trueyoutherapy. ca. Martin’s podcast, The Relationship Review with Delsie Martin can be found on Acast, Apple, Amazon, Google and Spotify podcast platforms