healthy food tip and recipe
Today's Recipe
If you don't know what to serve for dinner tonight ...
This easy-to-prepare recipe adds a combination of flavors that is both complex and delicious to your Healthiest Way of Eating. And you get a full meal for only 254 calories! Enjoy!
Ingredients:
- 1 medium onion, cut in half and sliced medium thick
- 1 TBS chicken or vegetable broth
- 1 TBS minced fresh ginger
- 3 medium cloves garlic, chopped
- 2 cups fresh sliced shiitake mushrooms
- 1 bunch thin asparagus, cut in 2" lengths (discard bottom fourth)
- 1/4 cup fresh lemon juice
- 2 TBS soy sauce)
- 2 TBS mirin wine
- pinch red pepper flakes
- 3/4 lb cod fillet cut into 1 inch pieces
- 8 large scallops
- 8 large shrimp, peeled and deveined
- 1 cup cherry tomatoes cut in quarters
- 1/4 cup chopped fresh cilantro
- salt and white pepper to taste
- Slice onion and chop garlic and let sit for 5-10 minutes to enhance its health-promoting benefits.
- Heat 1 TBS broth in a stainless steel wok or 12 inch skillet. Healthy Sauté onion in broth over medium high heat for 2 minutes, stirring constantly. Add ginger, garlic, mushrooms and asparagus. Continue to stir-fry for another 3 minutes, stirring constantly.
- Add lemon juice, soy sauce, mirin, red pepper flakes, cod, scallops, and shrimp and stir to mix well. Cover and simmer for just about 5 minutes stirring occasionally on medium heat.
- Toss in tomatoes, cilantro, salt and pepper. Serve.
- Serve with Brown Rice
In-Depth Nutritional Profile for Healthy Sautéed Seafood with Asparagus
Healthy Food Tip
The Latest News About Asparagus
The fleshy green spears of asparagus are both succulent and tender and have been considered a delicacy since ancient times. This highly prized vegetable arrives with the coming of spring, when its shoots break through the soil and reach their 6-8 inch harvest length. In California the first crops are picked as early as February, however, their season generally is considered to run from April through May. The growing season in the Midwest and East extends through July. Asparagus is a perennial, an almost leafless member of the lily family. While approximately 300 species of asparagus have been identified, a relatively small number are consumed as food. By far the most commonly consumed species of asparagus consumed in the U.S. is Asparagus officinalis. The spears we buy in the store are actually the shoots from an underground crown of this asparagus species. It takes up to 3 years for crowns to develop enough to begin producing shoots, but once they do, they can prod uce for up to 20 years.
What's New and Beneficial About Asparagus
- Recent research has underscored the value of careful storage and speedy consumption of fresh asparagus. The key scientific finding here involves respiration rate. Like all vegetables, asparagus doesn't instantly "die" when it is picked, but instead, continues to engage in metabolic activity. This metabolic activity includes intake of oxygen, the breaking down of starches and sugars, and the releasing of carbon dioxide. The speed at which these processes occur is typically referred to as "respiration rate." Compared to most other vegetables, asparagus has a very high respiration rate. At 60 milligrams of carbon dioxide release per hour per 100 grams of food (at a refrigerator temperature of 41˚F), this rate is five times greater than the rate for onions and potatoes; three times greater than the rate for lettuce and tomato; and twice as great as the rate for cauliflower and avocado. Asparagus' very high respiration rate makes it more perishable than its fellow vegetab les, and also much more likely to lose water, wrinkle, and harden. By wrapping the ends of the asparagus in a damp paper or cloth towel, you can help offset asparagus' very high respiration rate during refrigerator storage. Along with this helpful step, you will want to consume asparagus within approximately 48 hours of purchase.
- You may have heard about two foods - chicory root and Jerusalem artichoke - that are widely recognized as providing health benefits for our digestive tract. These health benefits involve a special area of digestive support called "prebiotics" offered by a compound known as inulin. Both chicory root and Jerusalem artichoke contain rich concentrations of inulin, a unique type of carbohydrate called a polyfructan. Unlike most other carbs, inulin doesn't get broken down in the first segments of our digestive tract. It passes undigested all the way to our large intestine. Once it arrives at our large intestine, it becomes an ideal food source for cert ain types of bacteria (like Bifidobacteria and Lactobacilli) that are associated with better nutrient absorption, lower risk of allergy, and lower risk of colon cancer. Researchers now know that asparagus belongs among the list of foods that contain inulin. While approximately 5% lower in inulin than chicory root and Jerusalem artichoke, asparagus is a food that contains a valuable amount of unique carb and may provide our digestive tract with some equally unique health benefits.
- Wild asparagus (Asparagus racemosus) is a species of asparagus with a long history of use in India and other parts of Asia as a botanical medicine. Many medicinal qualities of wild asparagus have been associated with phytonutrients present in its roots, and especially one type of phytonutrients called saponins. Recent research has shown that the species of asparagus most commonly consumed in the U.S. (Asparagus officinalis) also contains saponins, not only in its root portion put also in its shoots. Saponins found in common, everyday asparagus include asparanin A, sarsasapogenin, and protodioscin. Asparagus even contains small amounts of the diosgenin - one of the best-studied saponins that is especially concentrated in yam. Saponins in food have repeatedly been shown to have anti-inflammatory and anti-cancer properties, and their intake has also been associated with improved blood pressure, improved blood sugar regulation, and better control of blood fat levels.
WHFoods Recommendations
Of all of the cooking methods we tried when cooking asparagus, our
favorite is Healthy Sauté. We think that it provides the greatest flavor
and is also a method that allows for concentrated nutrient retention.
To Healthy Sauté asparagus, heat 5 TBS of broth (vegetable or chicken) or water in a stainless steel skillet. Once bubbles begin to form add whole asparagus, cover, and Healthy Sauté for 5 minutes. Transfer to a bowl and toss with our Mediterranean Dressing. (See our 5-Minute Healthy Sautéed Asparagus recipe for details on how to prepare this dish.)
If you want to cut asparagus into small pieces, it is best to cut them after they are cooked. Asparagus can be served hot or cold.
Health Benefits
Asparagus provides numerous health benefits including:
- Anti-inflammatory benefits
- Antioxidant protection
- Digestive support
- Anti-cancer support
Nutritional Profile
Asparagus contains a unique array of phytonutrients. Like chicory
root and Jerusalem artichoke, it is an important source of the digestive
support nutrient, inulin. Its anti-inflammatory saponins include
asparanin A, sarsasapogenin, protodioscin, and diosgenin. Flavonoids in
asparagus include quercetin, rutin, kaempferol and isorhamnetin. In the
case of purple asparagus, anthocyanins are also among asparagus' unique
phytonutrients. Asparagus is an excellent source of anti-inflammatory
vitamin K; and heart-healthy folate, vitamin C, and vitamin A (in the
form of beta-carotene). Asparagus is a very good source of
energy-producing vitamin B1, B2, and B3 as well as phosphorus;
heart-healthy potassium, vitamin B6 and dietary fiber;
antioxidant-promoting manganese and copper; and muscle-building protein.
Asparagus also contains a small amount of free-radical scavenging
vitamin E (about 1.0-1.5mg per cup).
For more on this nutrient-rich food, including references related to this Latest News, see our write-up on asparagus.
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