Tag: asparagus

Get to Know Potassium

by in Food and Nutrition Experts, June 18, 2016

Sure, you’ve heard of potassium, but how well do you really know this mineral? Potassium plays a very important role in maintaining good health, but it turns out that it’s a nutrient that many Americans regularly fall short on. In fact, according to a study published in 2012, less than 2 percent of adults get the amount of potassium recommended by the Institute of Medicine’s Food and Nutrition Board. Those recommendations call for adults to consume 4,700 milligrams of potassium daily.

“The best food sources of potassium are fruits and vegetables, and most Americans simply do not eat enough of them to get the potassium they need,” says Alissa Rumsey, M.S., R.D., spokesperson for the Academy of Nutrition and Dietetics. Potassium is an important electrolyte, and it works in partnership with sodium (also an electrolyte) to help regulate fluid balance, muscle contractions and nerve signals. “Most people get too much sodium and not enough potassium, which can throw off this balance,” says Rumsey. Read more

5 Fresher Ways to Prepare Asparagus — Sensational Sides

by in Healthy Recipes, April 14, 2016

We associate asparagus with hollandaise sauce the way we associate peanut butter with jelly. But it’s high time we divorced these tender green spears, rich in antioxidants, fiber, thiamin and iron, from an exceedingly caloric topping that only serves to mask their fresh, vegetal taste. Fresh herbs, lemon juice, and salt and pepper alone can do wonders to cut through the intense earthiness of asparagus without drowning it out completely. For your next spring soiree, consider one of these light and wholesome methods for preparing this quintessential spring vegetable:

Asparagus and Smoked Salmon Bundles
Rosemary-laced asparagus finds its ideal flavor and textural counterpoint in the form of tender smoked salmon. Bundle each individual spear in a slice of the smoked fish — or bundle several spears together.

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Salad of the Month: Asparagus with Lemon and Parmesan

by in Amy's Whole Food Cooking, June 10, 2014

asparagus salad
In this salad, raw asparagus spears are shaved into long ribbons and then tossed in a rich, flavorful dressing made from pine nuts, lemon, olive oil and Parmesan. It’s the kind of dressing that could double as a simple pasta sauce — and in fact, when it’s tossed with the long, wide asparagus ribbons, the dish is reminiscent of fettuccine.

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Breakfast of the Month: Poached Eggs with Asparagus and Leeks

by in Amy's Whole Food Cooking, May 27, 2014

poached egg
Handsome fresh spears of asparagus are now in markets everywhere, promising effortless meals that sum up spring perfectly. This simple braise of leeks and asparagus is exactly that: an easy-to-assemble bowl of spring flavors. The addition of a poached egg completes the meal, enveloping the vegetables in a creamy yolk.

You’ll want to get out your best grassy olive oil here, as it doesn’t get cooked but instead cloaks the vegetables and brings all of the flavors together. If ramps grow in your area, you might try swapping them in place of the leeks. (You will want to cut their stems thin, as ramps need longer to cook than leeks.) This braise is also the perfect vehicle for other spring vegetables, like peas, pea shoots, watercress and spinach.

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The Top 5 Healthy Flavors of Spring

by in In Season, April 20, 2014

snow pea radish slaw

These seasonal beauties want you to know there’s more to them than total deliciousness.

Radishes
In addition to offering their trademark crunch and peppery snap, radishes list potassium, calcium, folate and fiber on their resumes.

Recipe: Snow Pea Radish Slaw (above, from Food Network Magazine)

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Why We Love Asparagus

by in Healthy Recipes, In Season, April 5, 2012
lemon-parsley asparagus
Food Network Magazine's Lemon-Parsley Asparagus

It’s officially asparagus season; get yourself a bunch or two and we’ll tell you how to enjoy them!

Asparagus Facts
Part of the Lily family, asparagus is available from late March through June. There are about 300 varieties of asparagus, 20 of which are edible.

The asparagus plant lives between 8 to 10 years. You can tell the age of the plant by the thickness—the older the plant, the thicker the spear. Asparagus plants grow in sandy areas so it’s important to wash them thoroughly before eating them.

The most common varieties of asparagus are green, white or purple in color. The earliest stalks have a gorgeous apple-green color with slightly purple tips. White asparagus is grown underground and isn’t exposed to sunlight. They have thicker and smoother spears.

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Labor Day Sides

by in Healthy Recipes, September 3, 2011
grilled summer squash
Grilled summer squash, from Food Network Magazine.

Celebrate the end of summer with these healthy sides — each has fewer than 250 calories per serving. Side dishes should add color, flavor, and a variety of nutrients to your meal. Take your pick from these scrumptious options.

Recipes To Try:

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Eating By Color: Green

by in Healthy Recipes, Healthy Tips, March 15, 2011
Brussels Sprouts
Ina Garten's Brussels Sprouts

When you eat the rainbow, you get a rainbow of nutrients, so each month, we’re offering up 10 ways to eat foods of a different color. With both St. Patty’s Day and spring just around the corner, what better color to focus on than green? March is also National Nutrition Month and this year the focus is eating a variety of colors, so be sure to check out some yummy orange and red-colored foods, too.

10 ways to eat more green »

Weekly Bits: Eco Eats

by in Uncategorized, April 24, 2010

asparagus

In honor of Earth Week, we focused on some easy ways to green up your cooking. Our latest comment roundup includes some of the great responses you, our readers, shared on saving energy in the kitchen. Also on this week’s menu: Get your green on with more ways to love asparagus.

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In Season: Asparagus

by in In Season, April 16, 2010
Asparagus
Roasted Asparagus Bundles

Come April, you’ll find me stalking my farmers’ market for asparagus. Take advantage of its short season with these easy recipes and learn more about its healthy benefits (including, yes, what causes your pee to stink).

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