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Food of the Week [Part II]: Awesome Asparagus

Posted March 30, 2008 at 06:00 PM by Jessica Hale

Section: Her Nutrition, Healthy Eating, Recipes, Vegetarianism, Special Features, Food of the Week

Alfred, Lord Tennyson once said that in spring, a young man’s fancy lightly turns to thoughts of love. Surely he meant love of asparagus, everyone’s favourite spring-harvested vegetable that is as delicious as it is nutritious.

Asparagus is quite high in potassium and relatively low in sodium. This unique mineral profile makes it an effective natural diuretic. The presence of the amino acid asparagine contributes to this effect as well, and may be partially responsible for the distinct urinary odour that occurs after an asparagus-heavy meal. More recent studies, however, suggest that this peculiar side effect is due to the presence of compounds in asparagus that release sulphur as they are digested. (Either way, the odour is nothing to worry about and will go away in a few hours.) If you tend to retain water before your period, eating asparagus may help.

Health-promoting friendly bacteria that live in the large intestine feed on inulin, a unique carbohydrate found in asparagus. More inulin means more friendly bacteria, and more friendly bacteria means less unfriendly bacteria, so be sure to load up on asparagus for a happy tummy. Women in the early stages of pregnancy or who plan on becoming pregnant are also advised to increase their consumption of asparagus, which has been found to reduce the risk of birth defects because of its high folate content. Folate is the most common vitamin deficiency in the world, but is necessary for fetuses to develop normal nervous systems.

If you’re looking for a snappy side dish to go with an Asian-inspired meal, try this simple asparagus with garlic and sesame for a quick fix.

Recipe Profile

Perfect For: Getting asparagus on the table in 10 minutes flat

Servings: 2 large or 4 small

Preparation Time: 10 minutes

Ingredients:
1 bunch green asparagus, tough ends discarded
3 cloves garlic, minced
1 tablespoon olive oil
2-3 teaspoons sesame seeds

In a large pan over medium heat, heat the olive oil and add asparagus stalks. Let cook for about 30 seconds and then add garlic and sesame seeds. Saute until asparagus has just begun to soften, garlic is slightly browned, and sesame seeds are toasted. Serve immediately.

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Tags: asparagus, food of the week, healthy recipes, sauted asparagus, vegetable recipes, vegetarian recipes, vegetarianism, vitamin k

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