Happy Summer!
Let's Do a Nutrition Reset
For this season!
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May the tips we share thru this web page,
and 1 on 1 consulting,
help you with your goals.
Nutritional health is so important, we can help!
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Let's Talk About
Asparagus!
And the art of
perimeter shopping
In the past we have discussed "perimeter shopping", do you remember what that is? It's grocery shopping around the perimeter of the store. What's there? Fresh veggies, proteins and fresher ingredients that you find in the middle of the store. Springtime is a great time to take advantage of the freshest seasonal veggies....especially ASPARAGUS!
Let's see what our friends at Healthline have to say about asparagus:
(I'll summarize for you, the entire story can be found here:
https://www.healthline.com/nutrition/asparagus-benefits)
Reasons Why You Should Eat More Asparagus
Asparagus can be enjoyed raw or cooked, and it’s often a star ingredient in soups, stews, salads, and other dishes. Asparagus benefits include its low caloric value and its high vitamin, mineral, and antioxidant content.
1. Many nutrients but few calories
Asparagus is a low-calorie vegetable that is an excellent source of essential vitamins and minerals, especially folate and vitamins A, C and K.
2. Good source of antioxidants
Asparagus is a good source of antioxidants, including vitamins C and E, flavonoids and polyphenols. Antioxidants prevent the accumulation of harmful free radicals and
may reduce your risk of chronic disease.
3. Can improve digestive health
Dietary fiber is essential for good digestive health.
Just half a cup of asparagus contains
1.8 grams of fiber, which is 7% of your daily needs.
Asparagus is a delicious and versatile vegetable that’s easy to incorporate into your diet. Add it to salads, frittatas, omelets and stir-fries.
Chopped Asparagus
Salad
The tasty Spring salad you'll want to put
in your meal prep routine
(from aheadofthyme.com)
-
¼ lb. asparagus (about half bunch), trimmed and cut into 2-inch pieces
-
3 cups mixed greens
-
15 oz. can chickpeas, rinsed and drained
-
1 cup grape tomatoes, halved
-
2 Persian cucumbers, halved and sliced
-
½ cup red onion, diced
-
½ cup kalamata olives, pitted
-
⅓ cup feta cheese, crumbled
Dressing:
-
3 tablespoons olive oil
-
juice from ½ lemon
-
¼ teaspoon dried oregano
-
¼ teaspoon salt (or to taste)
-
¼ teaspoon ground black pepper (or to taste)
-
Bring a medium pot of salted water to a boil and add asparagus. Cook for 2 minutes, then remove with a slotted spoon and place in a bowl of ice water. Let cool, then drain.
-
In a large bowl, combine mixed greens, asparagus chickpeas, tomatoes, cucumbers, red onion, cucumber, olives and feta cheese.
-
In a small bowl, make the dressing by whisking together olive oil, lemon juice, oregano, salt and pepper.
-
Pour dressing over the salad and toss to combine. Add more salt and black pepper to taste.
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