Why those Strange Green Javelins are So Good for You or, Asparagus: the Vitamin K Vanguard

In California, the first wave of the spring asparagus crop is upon us. If you’ve never cooked your own fresh asparagus, just looking at those aggressive little spears perched in your grocery display you might never be tempted to buy and cook them. But if you know the taste of freshly steamed asparagus, along with the plethora of health benefits it offers, you’ll never pass up a fresh bunch. Asparagus, believed to have originated in the Mideast, is a member of the lily family and is grown today in many parts of the world. Only 20 of its 300 varieties are edible.

Aside from its flavor, asparagus abounds in nutritive value. One cup of asparagus has only 43.2 calories, yet contains 114.8% of the daily value of Vitamin K (91.8 mcg). This vitamin performs a myriad of functions that benefit the coronary system. When you are cut, it is Vitamin K that initiates the healing process as it slows and stops the bleeding. Vitamin K helps the body absorb calcium preventing loss of bone density known as osteoporosis, prevents hardening of the arteries preventing heart disease and heart failure. Recent human trials suggest that it may be a preventive and treatment for many kinds of cancer. Asparagus contains folate which is also vital for healthy heart function and for DNA synthesis (thus preventing birth defects), and inulin, a carbohydrate which feeds the good bacteria in your colon. Other nutrients contained in asparagus include Vitamin A, C, many B vitamins (B1, B2, B3, and B6), manganese, copper, phosphorous, potassium and protein. Asparagus does contain purines, so if you have gout or a tendency to form kidney stones from uric acid, you may want to limit or avoid asparagus.

How To Prepare

Store asparagus in the dark back corner of the refrigerator with the bottom wrapped in wet paper towels. Eat asparagus within one or two days of purchase. Snip off a bit of the woody base before cooking. My favorite way to prepare asparagus is steamed, served with a lemon vinaigrette (See recipe below.), but you can also sauté it or roast it (alone, or with other vegetables such as garlic, summer squash, Portobello mushrooms, beets, etc.) If you’re in a hurry, and have no time to make a vinaigrette, just squeeze lemon juice over the asparagus, towards the end of steaming. It makes a great addition to a pasta dish tossed with olive oil, and your favorite Italian spices, or served beside protein cutlets such as soy, seitan or bean cutlets. Asparagus can be eaten hot or cold.
RECIPE FOR LEMON VINAIGRETTE
1/3 cup olive oil
¼ cup fresh lemon juice
3 cloves of garlic, pressed
1 tsp each oregano, basil, and thyme
½ tsp salt
Freshly ground pepper
Wisk ingredients together, zigzag over steamed asparagus. Store leftover cold.

Oven-Roasted Broccoli, A Real Treat

If you're tired of steaming broccoli or eating it mixed in salads or casseroles, try roasting it in the oven. It gives it a whole different taste, somewhat nutty in flavor. It's extremely simple, quick and delicious.

Recipe for Oven-Roasted Broccoli


Preheat oven to 300 or 350 degrees F (.
Spray broccoli with oil spray. (you can toss it with a quarter cup of oil, but it's higher in calories.)
Sprinkle salt and pepper to taste.
Spread out the florets of broccoli on a greased cookie sheet or jelly roll pan. (Cut large florets in halves or quarters so it all bakes evenly.)
Bake for 15 - 20 minutes, turning florets to other side at about 7 or 8 minutes. When the broccoli begins to brown just a little on the outside edges, it is ready to take out. Check at 12 or 15 minutes to see if it's done. Serve warm.

Recipe for Oven-Roasted Fingerling Potatoes

Without all the extras such as butter, sour cream, cheese, etc., potatoes are low in calories, full of flavor, and rich in healthy nutrients. They contain fiber, antioxidant phytonutrients (carotenoids, flavonoids, etc.) as well as protein. Buy organic and LEAVE THE SKIN ON. The skin is the best part! Many varieties of potatoes have nutrients in the skin that are believed to lower blood pressure (kukoamines), support cell activity as well as support brain cell and nervous system activity and cardiovascular health (B6). Potatoes also contain Vitamin C, potassium, copper, and manganese.

RECIPE FOR OVEN-ROASTED FINGERLING POTATOES
2 - 5 lbs. fingerling potatoes
1/4 c or more olive oil (the more potatoes, the larger the amount of oil
handfuls of fresh sage, rosemary, thyme, oregano, broken into peices
salt, to taste


Instructions:
Preheat oven to 375 - 400 degrees.
Mix potatoes with oil in a bowl, turning until potatoes are coated with the oil, (I lift the potatoes and put them in another bowl eliminating excess oil) then mix with the other ingredients until evenly distributed. (Another way to avoid excess oil is to spray the potatoes with oil.)
Place in covered casserole dish or Dutch oven.
Bake about 20 minutes. Remove and mix ingredients with large spoon. Bake for another 25-30 minutes, or until the potatoes are easily pierced with a fork.
(You can use other potatoes such as red, yukon gold, etc. and cut them into quarters or eighths.)