Zucchini Butter: A Delicious Adrenal Fatigue Snack

By: Dorine Lam, RDN, MS, MPH


For the best Zucchini Butter, it is always better to use fresh ingredientsThe best way to prevent and alleviate Adrenal Fatigue symptoms is with a nutritious diet high in nutrients that support your adrenal glands, some of which can be found in garlic and shallots. Zucchini butter is an excellent source of these powerful antioxidants.

A diet high in nutrients, like those found in garlic and shallots, helps the adrenal glands, and helps keep the Neuroendocrine Metabolic (NEM) Response in balance. The NEM Response is a way to understand how the body is a web of interconnected systems. When one system is stressed, all of our processes are out of balance. Adrenal fatigue syndrome is one branch, of the NEM Response, that handles our hormone levels and how they respond to stress. The NEM Reponse as a whole, however, manages many parts of the body from digestion, to detoxification, to immune response. In order to optimize adrenal fatigue recovery, it is important to understand the need to support all parts of the body, not just the adrenal glands. Garlic and shallots are some nutrients that provide system-wide support.

Garlic and shallots, found in this zucchini butter recipe, are both members of the allium family, along with onions and leeks. Garlic and shallots, however, have very specific properties that help support the adrenal glands. Gram for gram, garlic and shallots both contain significantly more antioxidants and other healthy compounds than onions.

Garlic contains many compounds that are highly beneficial and important to the nutrition found in Zucchini ButterGarlic and shallots are both high in sulphur-based compounds that are converted to allicin when they are chopped or crushed. Allicin is a powerful antibacterial, antiviral, antifungal and anti-inflammatory compound, making it one of the most powerfully compounds you can consume for the prevention of disease. At least one study has shown that the sulphur compounds can also help remove lead and other heavy metals from the body. In large doses, it is even more effective than pharmaceutical drugs such as D-penicillamine for chelation.

Allicin is also anti-mutagenic, making it a powerful protection against the development of many types of cancer. Studies conducted on shallots in particular have shown that it can reduce the risk of lung, oral, stomach, colorectal, and breast cancers. The disease and cancer preventing properties of garlic and shallots may even add years to your life.

These vegetables are especially high in Vitamins A, and multiple B vitamins, including pyridoxine. Pyridoxine helps raise levels of GABA in the brain, which helps calm the nervous system.

They are also high in iron, calcium, potassium, phosphorus, and copper. Iron and copper help increase red cell count. The red blood cells carry oxygen throughout the body, which helps improve energy levels, revs up metabolism, and encourages cell regeneration to speed healing. One study found that mice who were fed a diet with garlic lost weight and reduced fat stores.

Some studies suggest that garlic may help reduce bone loss in post-menopausal women. While no human studies have been done to determine a direct connection between garlic and reduced bone loss, one study did find that post-menopausal women who consumed garlic extract equal to two grams of raw garlic showed significantly improved estrogen levels.

A single cup of shallots contains more than 5 grams of fiber, approximately 20% of the daily requirement for women, and 13% for men. They’re also low in calories and high in flavor, so you feel satisfied without sabotaging your diet.

That same single cup of shallots also provides more than 10% of your needed potassium. Potassium helps maintain your fluid levels and helps your nerve cells and muscle cells operating at peak efficiency. It also helps convert carbohydrates from food into energy to help you get through your day. Weakness and muscle cramps are common symptoms of potassium deficiency.
Shallots are also an age-old remedy to promote hair growth, treat dandruff and scalp infections, get rid of boils, treat insect bites and stings, get rid of warts, strengthen the blood vessels, remove toxins, improve oral and eye health, ease headaches, reduce bruising, and treat boils.

Zucchini Butter

Ingredients:

  • 2 pounds zucchini or assorted summer squash, coarsely grated
  • ¼ cup olive oil
  • 2 tbsp butter
  • 1 shallot, minced
  • 2 garlic, minced
  • Salt and pepper

Direction:

  1. Drain the grated zucchini in a colander for 3 to 4 minutes or until you are ready to begin cooking. Squeeze the water out of the zucchini by wringing it in a clean cloth towel.
  2. In a deep skillet, heat the olive oil and butter over medium heat. Sauté the shallots and garlic briefly.
  3. Add the zucchini and stir and cook until the zucchini reaches a spreadable consistency, about 15 minutes. If you scotch at the bottom of the pan, splash some water and scrape the browned bits out. The zucchini does not discolor and hold its green color and slowly caramelize into a nice vegetable jam.
  4. The zucchini butter is a great spread on toast or crackers or use it as a vegetable dip.

Makes 2 cups

© Copyright 2015 Michael Lam, M.D. All Rights Reserved.


Zucchini Butter




3 Comments

  • Paul says:

    Are there recommended fruits that help balance the Neuroendocrine Metabolic Response?

  • Melissa says:

    I love healthy recipes! Do you guys have a recipe book specifically for those suffering from Adrenal Fatigue?

    • Dr.Lam says:

      Yes. Its called Adrenal Fatigue Syndrome cookbook and should be out in late spring. Sign up for our newsletter and you will be notified.

      Dr Lam.