News and Notes from The Johnson Center
Spring is the Perfect Time to Eat Asparagus!
JCCHD | Wed, April 10, 2013 | [Family and Food]
Flowers blooming, birds migrating, and asparagus popping up in local markets are signs that spring is here. Crops are harvested from late February to June, but April is the prime month. There is no better time to incorporate this spring vegetable into your diet.
Health Benefits
Asparagus has been used for its medicinal properties since 200 A.D. As far back as Roman times, physicians noted that asparagus was both cleansing and healing. The Greeks used it to cure toothaches and treat bee stings.[7] Nutritional studies have established many reasons why asparagus is a healthy addition to your diet, because:
• Asparagus contains glutathione, a powerful antioxidant that deactivates cell-damaging free radicals.[1] Free radicals are linked to cancer, heart disease, autism, and arthritis. [2]
• It is a great source of Vitamin C. Vitamin C produces collagen which is used to make skin, tendons, and blood vessels. It also is essential in repairing and maintaining cartilage, bones, and teeth.2
• Asparagus contains the trace mineral chromium. Chromium is known as a “glucose tolerance factor,” meaning it enhances the action of insulin. Therefore, it plays an important role in the metabolism and storage of protein, fats, and carbohydrates. Chromium also combats the age-related decline in insulin’s ability to function. [3]
• Asparagus is a good source of Vitamin K. Vitamin K is essential for bone health, blood clotting, and the elimination of calcium buildup in bodily tissue.4
• Asparagus contains folate. Folate is important for women who are considering pregnancy or may become pregnant. It prevents a number of birth defects such as neural tube defects (NTDs) and births without complete brain formation (anencephaly). [5] Recent studies have shown that pregnant women who took folic acid supplements had a lower risk of having children with autism. [6]
How to Pick and Cook It
The freshest spears will be closed and have compact tips. Look for uniform diameters in bunches to ensure unvarying cooking time.
There are various cooking methods to try. Grilling is one of the favored methods because it is both easy and delicious. To prepare, lightly coat asparagus with a favorite high heat oil like coconut, season, and grill for 2 to 3 minutes.
Like all vegetables, boiling is not recommended since it significantly decreases the nutritional value. However, if you prefer this cooking method, stems should be trimmed slightly and boiled for 5 to 8 minutes.
Asparagus is also tasty when stir fried. To stir fry, cut spears into ½ inch portions and fry in your favorite high heat oil for 3 to 5 minutes.
Below are some great recipes you can try at home.
Ham and Asparagus Wraps
Adapted from http://www.chefmom.sheknows.com
Yields 4 servings
Ingredients:
• 12 asparagus spears, woody ends cut off
• 1 Tbsp of olive oil (for cooking)
• 4 Gluten Free tortillas
• 2 tablespoons mayonnaise made with olive oil (optional)
• 2 tablespoons Dijon mustard (optional)
• 4 thin, wide slices of black forest ham
• 4 thin, wide slices of casein free, soy free cheese
Directions:
1. In a skillet or wok, heat olive oil on medium high. Add asparagus and stir fry until tender (3 to 5 minutes).
2. Transfer asparagus to a bowl of iced water to halt the cooking. Remove asparagus and pat dry with paper towels. Set aside.
3. Spread tortillas with mayonnaise and mustard. Layer ham and cheese on each tortilla. Lay 3 stalks of asparagus at one edge of a tortilla and roll, burrito-style. Repeat with each tortilla.
4. You can serve wraps intact, or you can cut each wrap crosswise at a diagonal into 1- to 2-inch pieces.
Asparagus Vichyssoise
Adapted from The Kid-Friendly ADHD & Autism Cookbook (p. 283)
Yields 8 serving
Ingredients
• 1 Tbsp avocado oil
• 1 leek, white part only, cleaned and chopped
• 1 large russet potato, chopped
• 1 pound asparagus, trimmed and cut into 1 inch pieces
• 4 cups water
• 2 sprigs fresh thyme
• 2 sprigs fresh parsley
• ¾ tsp salt
• ½ tsp freshly ground pepper
• ¼ cup fresh chives, chopped, for garnish
Directions:
1. Heat oil over medium heat in a large saucepan.
2. Add leek, cover, and cook 5 to 7 minutes (stirring occasionally) until softened.
3. Add chopped potato, asparagus, water, thyme, salt, pepper, and parsley sprigs to saucepan.
4. Bring to a boil and cook for 30 minutes (or until potatoes are tender) over medium – low heat.
5. Remove thyme and parsley sprigs then pour soup in batches into a food processor (or immersion blender) and puree on medium – high to achieve a creamy consistency.
6. Chill well. Garnish with chives before serving.
Article resources
[1] http://www.eatingwell.com/blogs/health_blog/5_powerful_health_benefits_of_asparagus_you_probably_didn_t_know
[2] http://www.nlm.nih.gov/medlineplus/ency/article/002404.htm
[3] http://ods.od.nih.gov/factsheets/Chromium-HealthProfessional/
[4] http://www.healthdiaries.com/eatthis/6-health-benefits-of-vitamin-k.html
[5] http://www.sciencebasedmedicine.org/index.php/the-benefits-and-risks-of-folic-acid-supplementation/
[6] http://www.bmj.com/content/346/bmj.f900
[7] http://www.asparagus.org/maab/faq.html
