Asparagus is one of the leading suppliers of folic acid in the vegetable world. Folate is necessary for the production and maintenance of new cells and is especially important during periods of rapid cell division and growth such as infancy and pregnancy. Along with folic acid, asparagus is also a good source of potassium and fiber.

A 5 ounce serving of asparagus contains 3 grams protein, 3 grams carbohydrate and 3 grams of fiber with only 5 mg of sodium and zero fat!

This asparagus with lemon sauce recipe has just the right amount of tangyness and is a nice addition to any meal.

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Kale (also called Borecole) is a form of cabbage, green in color, in which the central leaves do not form a head. It is considered to be closer to wild cabbage than most domesticated forms. The species Brassica oleracea contains a wide array of vegetables, including broccoli, cauliflower, and Brussels sprouts. Kale is considered to be one of the most highly nutritious vegetables, with powerful antioxidant properties and is anti-inflammatory

Baby carrots and asparagus with dijon/dill mustard sauce: Steam the veggies until tender - or cook on low heat in a pan with little or no oil. Add a spoon of dijon mustard, and something to sweeten - I recommend Stevia, but maple syrup, agave, or brown rice syrup would work too. Add chopped fresh dill to taste. Avoid refined sugars and use alternatives such as listed above.

With this one I also cooked brown rice and the greens are kale stems with onion, then add the leaves chopped up to wilt and raisins at the end. Season it on your plate with a bit of olive oil and Bragg’s liquid amino’s.

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Food Photo Credit: Her View Photography

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Asparagus has been used from very early times as a culinary vegetable, owing to its delicate flavour and diuretic properties. There is a recipe for cooking asparagus in the oldest surviving book of recipes, Apicius’s 3rd century AD De re coquinaria, Book III (from Wikipedia).

Asparagus rhizomes and roots are used in Traditional Chinese Medicine and Ayurveda to treat urinary tract infections, as well as kidney and bladder stones.

Asparagus - layout it out on a baking pan, drizzle with a bit of sesame oil and roast for 10 minutes or so at 350.
Test for doneness. Put on a serving plate, add sesame seeds (toast them too if you want) and a dash of lime or lemon juice (fresh squeezed if you have it).

Red peppers - cut in half, take out white bits, place face down on a roasting pan and roast for 20 minutes or so, until the skin starts to blister and turn dark brown/black. Don’t roast too high, 300 or so.

These were delicious the next day cold as a salad too!

Asparagus is low in calories, contains no fat or cholesterol, and is very low in sodium. It is good source of folic acid, potassium, fiber, and rutin. The amino acid asparagine gets its name from asparagus, the asparagus plant being rich in this compound.

Subscribe to my recipes by email: Make sure you get my recipes emailed to you every weekend by subscribing to my recipe email service. Every weekend, one new whole food recipe posted for you to enjoy and then comment on.

Recipe Photo Credit: Her View Photography

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