|
April is the second month of spring. Therefore, we will see warmer weather, sunny days, blooming flowers and hear chirping birds. It also means more fresh fruits and vegetables in season. Benefits of buying produce in season include better taste, less expensive, higher nutritional value, and environmentally friendly.
April spring harvest include asparagus, rhubarb, peas, lettuce varieties, limes, oranges, and in late April, strawberries.
April Spring Harvest Highlight: Asparagus
Asparagus is a good source of Vitamin A, Vitamin C, Vitamin E, Vitamin K, Fiber, and Folate. Some health benefits of eating Asparagus include:
- Chronic Disease Prevention – Asparagus is packed with antioxidants, compounds found in plant foods that research suggests can help keep free radicals in check and therefore ward off some chronic diseases. Free radicals are associated with cancer and cardiovascular disease. The vegetable also contains beta carotene, a red-orange pigment that the body converts into vitamin A. This vitamin, also known as retinol, is important to maintain good vision.
- Improved regularity and overall digestive tract function – One cup of asparagus contains 3 grams of fiber. Plus, it contains prebiotic compounds, like inulin, which help the growth of good bacteria in your gut.
- Cell Protection - Asparagus contains a mineral, selenium, and a protein, glutathione, that may help protect cells from damage and reduce chronic disease. Selenium plays an important role in thyroid hormone metabolism, which means protecting your cells from oxidative damage and DNA synthesis.
For the full article go to: https://health.usnews.com/wellness/food/slideshows/health-benefits-of-asparagus
Produce Picking Tips for Asparagus
■ Look for firm, bright green spears with tightly closed tips. Avoid limp asparagus or spears.
■ Stand stems up in a container with about one inch of water. Cover loosely with plastic bag. Store in the refrigerator until ready to use.
■ Purchase asparagus in the spring to save money.
Source: https://fruitsandveggies.org/fruits-and-veggies/asparagus/
 |
|
Crispy Asparagus with Creamy
Tarragon Sauce
Yield: 12
Ingredients
⅓ cup light mayonnaise or salad dressing
⅓ cup light sour cream
1 tablespoon snipped fresh tarragon or dill weed
½ teaspoon finely shredded lemon peel
1-tablespoon lemon juice
¼-teaspoon salt
½ cup refrigerated or frozen egg product, thawed or 2 eggs, lightly beaten with 1 tablespoon water
1 ¼ cups panko (Japanese-style bread crumbs)
¼ cup finely ground cornmeal
3 tablespoons grated Parmesan cheese
½-teaspoon ground black pepper
½-teaspoon paprika
¼-teaspoon salt
⅓ cup all-purpose flour
60 asparagus spears (about 1 pound of pencil-thick spears)
|
Instructions
Prepare dipping sauce: In a small bowl, combine mayonnaise, sour cream, tarragon, lemon peel, lemon juice and 1/4 teaspoon salt. Cover and chill until ready to serve.
Preheat oven to 425 degrees F. Line two baking sheets with parchment paper.
Place egg in a shallow dish; set aside. In another shallow dish, combine panko, cornmeal, Parmesan cheese, pepper, paprika and 1/4 teaspoon salt.
Place flour in a large resealable plastic bag. Snap off and discard woody bases from asparagus spears. Add half of the asparagus spears to flour in plastic bag; toss to coat. Shake off excess flour. Repeat with the remaining asparagus spears.
Dip each asparagus spear in egg; roll in panko mixture. Place in a single layer on the prepared baking sheets, leaving 1/4-inch space between spears. Roast for 15 to 18 minutes or until golden brown.
Serve with the dipping sauce.
Nutrition (per serving) Calories 94; Protein 3.9g; carbohydrates 11.2g; dietary fiber 0.9g; sugars 1.1g; fat 3.8g; saturated fat 1g; cholesterol 5.4mg; sodium 201.9mg
 |
|
Oven Roasted Asparagus
Yield: 4
Ingredients
1 bunch this asparagus spears, trimmed
3 Tablespoons Olive Oil
1 1/2 Tablespoons grated Parmesan Cheese (Optional)
1 garlic clove, minced (Optional)
1-teaspoon sea salt
½-teaspoon ground black pepper
1-Tablespoon lemon juice (optional)
|
Instructions
Pre-heat oven to 425 degrees F.
Place asparagus into a mixing bowl, drizzle with olive oil. Toss to coat the spears, and then sprinkle with Parmesan cheese, garlic, salt, and pepper. Arrange the asparagus onto a baking sheet in a single layer.
Bake in the pre-heated oven until just tender, 12-15 minutes depending on the thickness. Sprinkle with lemon juice just before serving.
This item can be used as a side dish or add to risotto, pasta, or salads.
Source: https://www.allrecipes.com/recipe/214931/oven-roasted-asparagus/
Nutrition (per serving) Calories: 123 | Protein: 3.3g | Carbohydrates: 5.2g | Fat 10.8g Cholesterol 1.7mg | Sodium 471.4mg
|
