Tip of the Day! Wednesday, May 19, 2010
Spring is the season for Asparagus! These delicious green spears are healthy as well! They provide about 60% of the daily recommendation of folic acid in a 5.3 ounce serving. Folic acid is especially important for blood cell formation and growth, and plays a role in preventing neural tube defects in development. Additionally, Asparagus is high in fiber, low in sodium and calories, and a good source of potassium, thiamin, B6, rutin and glutathione.
Here are some quick NUTRITIONAL FACTS:
|
Serving Size |
5.3 ounces |
|
|
Calories |
20 |
|
|
Protein |
3 Grams |
6% |
|
Carbohydrate |
3 Grams |
|
|
Fat |
0 Grams |
|
|
Cholesterol |
0 Grams |
|
|
Sodium |
5 Milligrams |
|
|
Potassium |
400 Milligrams |
|
|
Dietary Fiber |
3 Grams |
|
|
Vitamin A |
8% |
|
|
Vitamin C |
20% |
|
|
Thiamin |
15% |
|
|
Riboflavin |
6% |
|
|
Niacin |
6% |
|
|
Calcium |
2% |
|
|
Vitamin B6 |
10% |
|
|
Folacin |
60% |
|
|
Magnesium |
4% |
Source: Michigan Asparagus Advisory Board
Asparagus is great in on its own, hot or cold, with dips or dressings, in salads, pastas, and stir fry. Here’s a recent recipe from the New York Times series Recipes for Health:
Asparagus Soup With Green Garlic and Eggs
By MARTHA ROSE SHULMAN
This is a beautiful spring soup, high in protein because of the eggs — but light. Seek out green garlic at your farmers’ market. When you whisk in the eggs at the end, don’t let the soup reach the boiling point; that way you’ll get a beautiful creamy broth without curds. For a more substantial bowl of soup, add cooked pasta or rice.
5 cups chicken stock, vegetable stock or water
1 bulb spring garlic, separated into cloves if cloves have formed, peeled and thinly sliced
1 pound asparagus, woody ends trimmed away, cut into 1-inch lengths
Salt and freshly ground pepper
4 large eggs
1/4 cup freshly grated pecorino or Parmesan cheese
2 tablespoons finely chopped flat-leaf parsley
1/2 cup pasta or rice, cooked, or four to six slices toasted Italian bread (optional)
1. Combine the stock or water, the garlic and the asparagus stems in a soup pot, and bring to a simmer. Simmer 15 minutes. Using a skimmer, tongs or a slotted spoon, remove the asparagus stems and discard. Add the sliced asparagus, and simmer eight to 12 minutes. It should be tender and fragrant, but still bright green and not mushy.
2. Just before serving, beat the eggs, cheese and parsley together in a bowl. Have the soup at a bare simmer. Making sure that the soup isn’t boiling, whisk a ladleful into the egg mixture. Stir well, and whisk back into the soup. Whisk constantly over very low heat for three minutes, then ladle into bowls. Serve with a spoonful of pasta or rice, or a slice of toast in each bowl if desired.
Yield: Serves four.
Advance preparation: This soup must be served right away.
Nutritional information per serving (based on four servings, using water): 122 calories; 6 grams fat; 2 grams saturated fat; 216 milligrams cholesterol; 6 grams carbohydrates; 2 grams dietary fiber; 157 milligrams sodium (does not include salt added during cooking); 11 grams protein
Nutritional information per serving (based on four servings, using low-sodium commercial chicken broth): 134 calories; 6 grams fat; 2 grams saturated fat; 216 milligrams cholesterol; 6 grams carbohydrates; 2 grams dietary fiber; 223 milligrams sodium (does not include salt added during cooking); 13 grams protein
Martha Rose Shulman can be reached at martha-rose-shulman.com.
