Asparagus is my pick for this week. I look forward to asparagus season every year, and so far 2009 has not disappointed. The key to really enjoying asparagus of course, is buying it as fresh as possible. Ideally asparagus is eaten within 2-3 days of harvesting, which means that I buy it either at Farmer’s Market, or at Mesa Produce.
Asparagus is a member of the lily family, and its fame dates back to the third century. It’s grown world wide, and is believed to originate from the Mediterranean. The top exporter of asparagus is Peru and the U.S. the largest importer. This surprises me to the extent that asparagus is said to be easy to grow and pretty adaptable to climates. It also implies that few people have enjoyed the pleasure or truly fresh asparagus.
Medicinally asparagus is a know diuretic, and has been used to treat urinary tract infections and kidney stones.
Nutritionally asparagus is rich in folate, vitamins K, A, C and most B vitamins. It also contains iron, magnesium, zinc, potassium and calcium. Overall it’s a well balanced food with no fat, and little sodium. It contains inulin, which promotes healthy gut flora, and it’s a recommended pre-natal food due to its high levels of folate and B vitamins. Folate is a heart tonic, and B vitamins are necessary for healthy nervous system development.
My favorite way to prepare asparagus is to lightly stir fry it with grated ginger and garlic. It’s also delicious steamed, and can be served warm or cold. If you’re not watching your sodium intake, marinating it with ginger and soy is a great way to enjoy asparagus.
I personally like the stand-out flavor of asparagus, so I tend to cook it alone rather than mix it into a stir fry. Try this for a nutritious and affordable vegan dinner:
Quinoa with toasted almonds and parsley
Asparagus pan fried with garlic and ginger
Baked yams
A serving of this heart healthy dinner will give you the following nutritional intake:
461 Calories
147 Carbs
11.5 g Fat
16 g Fiber
20 g Protein
970 mg Vitamin A
32 mg Vitamin B (all Bs combined)
32.5 IU Vitamin E
318 mg Folate
92 mg Vitamin K
16 mg Vitamin C
172.5 mg Calcium
230.5 mg Magnesium
846 mg Potassium
80 mg Sodium
575 mg Beta Carotene
Notice the electrolyte ratios, and how low naturally occurring sodium is in relation to calcium, potassium, and magnesium. Some health professionals claim that high blood pressure is caused not necessarily by sodium sensitivity, but by an electrolyte imbalance.
If going vegan is not your thing, a 4 ounce roasted chicken breast will add the following nutritional data:
225 Calories
34 g Protein
9 g Fat
95 mg Cholesterol
165 IU Vitamin A
36.5 Vitamin B (All Bs combined)
13.5 IU Vitamin D
4.5 mcg Folate
16 mg Calcium
30.5 mg Magnesium
278 mg Potassium
80.5 mg Sodium (This is natuarally occurring sodium, so take note that highly processed meats are often injected with sodium to prolong shelf life).
Eat Well and Live Well!
Namaste,
Sacred Harvest
