I like to think about, look at, and write about asparagus this time every year. It’s one of the first vegetables of spring, and calling asparagus the “King of Spring” really isn’t an exaggeration.

Between the incredible taste and amazing health benefits of this perennial vegetable, serving it every chance we get is a wise dietary step to take, especially for those with blood sugar issues. Below is the Reader’s Digest version of its many benefits, followed by two wonderful recipes:

Anti-Inflammatory: Asparagus contains many anti-inflammatory nutrients, such as saponins and the flavonoids quercetin, rutin, laempferol and isorhamnetin, which all help to combat arthritis, asthma, and autoimmune diseases.

Antioxidants: Glutathione, found in asparagus, contains three amino acids (glumatic acid, glycine and cysteine) that combine into one molecule that serves as a powerful oxidation-reduction agent in our bodies.

Along with the antioxidants vitamin C, vitamin A (beta-carotene), zinc, manganese and selenium, the glutathione in asparagus fights against free radicals that cause aging and “cellular rust.”

Cancer: It is well-known that chronic inflammation and oxidation of the body’s cells lead to a variety of cancers. With its anti-inflammatory and antioxidant properties, asparagus is a robust fighter against bladder, breast, colon, lung, prostate, ovarian and other cancers.

Heart Health: Folate, a B complex vitamin, is essential for a healthy cardiovascular system and is found in abundance in asparagus (one cup contains 66% of the RDA of folate). Firstly, it is involved in a biochemical event called the methylation cycle, which allows for the proper transcription of DNA, the transformation of norepinephrine to adrenalin and the transformation of serotonin to melatonin. Secondly, folate regulates the amino acid homocysteine, which in high levels can be a strong risk factor in heart disease. And finally, B vitamins such as choline, biotin, and pantothenic acid manage our blood sugar levels by effectively metabolizing sugars and starches.

Birth Defects: Folate is also essential for proper cellular division. Healthy servings of asparagus prevent folate-deficiency, which has been linked to birth defects such as spina bifida (a congenital defect in which the spinal cord is exposed through a gap in the backbone).

Diuretic: Its amino acid asparagine, is an effective diuretic and has been historically used to treat swelling, arthritis, rheumatism, and PMS-related water retention.

Diet and Digestion: Inulin, a carbohydrate in asparagus, encourages the growth of Bifidobacteria and Lactobacilli, two bacteria that boost nutrient absorption, lower the risk of allergy and colon cancer, and help prevent unfriendly bacteria from taking hold in our intestinal tract. Furthermore, one cup of asparagus contains over 11% of the RDA of dietary fiber and almost 10% of the RDA of protein. The healthy fiber and protein content of asparagus stabilizes our digestion, curbs overeating, maintains a low blood sugar and prevents constipation. AND, one cup of asparagus only contains 43 calories!

Vitamin K: Asparagus is an excellent source of vitamin K (providing 114% of the RDA in one cup), which is necessary for the synthesis of osteocalcin, a protein that strengthens the composition of our bones. Furthermore, vitamin K prevents calcium build-up in our tissue that can lead to atherosclerosis, cardiovascular disease and stroke.

Vitamin C: As mentioned above, asparagus contains a healthy dose of the strong antioxidant vitamin C (over 30% of the RDA). Other health benefits associated with vitamin C are a lower blood pressure, healthy immune system, and resistance to age-related ocular diseases, such as cataracts and muscular degeneration.

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Grilled Asparagus and Macadamia Salad

A bunch of asparagus
6 baby tomatoes, quartered
feta cheese for sprinkling
1/4 cup of good quality extra virgin olive
1/2 lemon, juiced
2 cloves of garlic, finely chopped
2 sweet basil leaves, finely chopped
1/4 tsp of sea salt
A pinch of freshly ground black pepper
A handful of raw macadamia nuts, toasted
Cooking olive oil for drizzling

Pre-heat oven to 375F. Wash and dry asparagus spears and place in baking dish. Drizzle olive oil. Broil for 15-20 minutes. Remove from oven and set aside to cool.

Dressing: Add olive oil to a small mixing bowl with lemon juice, garlic, basil, salt and pepper. Mix quickly to emulsify mixture. Set aside. Lightly toast macadamia nuts over medium heat for about 2 minutes. Remove and roughly chop. Arrange asparagus on serving plate. Add tomatoes, macadamias and sprinkle feta. Finish by drizzling on the pre-made garlic-basil oil and serve.

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Asparagus Pasta Stir-Fry

Keep asparagus dishes simple, so you don’t overwhelm their exquisite taste. This is a simple recipe and makes a perfect supper.

1 lb. Asparagus, trimmed
1/2 c. sliced onion
2 T. olive oil
2 T. soy sauce
1 clove garlic, minced
1 t. ginger root (anti-inflammatory)
1/2 t. Worcestershire
1/4 t. crushed red pepper
6 oz. angel hair pasta, cooked and drained

       

Diagonally slice asparagus into 1-1/2 to 2 inch pieces. Stir-fry asparagus and onion until tender, but still crisp.
Add seasonings and mix well. Add cooked pasta and stir-fry until thoroughly heated and evenly mixed.
Serve in warmed bowls with grated Parmesan.

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