One of the first foods that signals the start of Spring is the appearance of asparagus at local farmers’ markets and grocery stores. Just as Spring is a time of new beginnings, asparagus is one of those veggies that I love to experiment with during this time of year.
And just as a spear is used as a weapon, asparagus’s javelin-shaped form could be viewed as symbolic for its age- and disease-fighting abilities. Asparagus is just packed with health benefits:
1. It’s Loaded with Nutrients
Asparagus is a very good source of fiber, folate, vitamins A, C, E and K, as well as chromium, a trace mineral that enhances the ability of insulin to transport glucose from the bloodstream into cells.
2. Great Source of Glutathione (what the heck is that?)
This herbaceous plant—along with avocado, kale and Brussels sprouts—is a particularly rich source of glutathione, a detoxifying compound that helps break down carcinogens and other harmful compounds like free radicals. This is why eating asparagus may help protect against and fight certain forms of cancer, such as bone, breast, colon, larynx and lung cancers.
3. Packed with Antioxidants
Ranking among the top fruits and vegetables for its ability to neutralize cell-damaging free radicals. This, according to preliminary research, may help slow the aging process.
4. Slow Cognitive Decline
Another anti-aging property of this delicious spring veggie is that it may help our brains fight cognitive decline. Like leafy greens, asparagus delivers folate, which works with vitamin B12—found in fish, poultry, meat and dairy—to help prevent cognitive impairment. In a study from Tufts University, older adults with healthy levels of folate and B12 performed better on a test of response speed and mental flexibility. (If you’re 50-plus, be sure you’re getting enough B12: your ability to absorb it decreases with age. Go to www.alysonchugerman.myshaklee.com and check out my B-Complex Supplement)
5. Contains Asparagine (Yeah!)
One more benefit of asparagus: It contains high levels of the amino acid asparagine, which serves as a natural diuretic, and increased urination not only releases fluid but helps rid the body of excess salts. This is especially beneficial for people who suffer from edema (an accumulation of fluids in the body’s tissues) and those who have high blood pressure or other heart-related diseases.
And finally, to answer a question I often get regarding why eating asparagus causes a strong urinary odor: asparagus contains a unique compound that, when metabolized, gives off a distinctive smell in the urine. Young asparagus contains higher concentrations of the compound so the odor is stronger after eating these vernal shoots. There are, however, no harmful effects, either from the sulfuric compounds or the odor! While it is believed that most people produce these odorous compounds after eating asparagus, few people have the ability to detect the smell.
Recipe of the Month: Grilled Asparagus with Tangy Mustard Dressing
Ingredients
1 pound asparagus, tough ends snapped (about 16 spears)
2 tsp. extra-virgin olive oil
Sea salt and freshly ground pepper
2 T. Tangy Mustard Dressing (see recipe below)
Cilantro sprigs or toasted sesame seed, for garnish
Preparation
Preheat the grill to medium-high heat.
Lightly coat the asparagus with the oil. Season with salt and pepper to taste.
Grill for 2 to 3 minutes, or until al dente but not soft. Remove from the grill. The asparagus will continue to cook as they cool. Do not overcook or the spears will be too soft and difficult to handle.
Arrange on a serving platter and drizzle with the dressing. Garnish with the cilantro or sesame seed and serve immediately, or chill to serve later.
Tangy Mustard Dressing
This addictive dressing goes together in a flash. The best surprise is that there is no added oil. It’s great on salad or as a condiment for grilled salmon or chicken.
Ingredients
¾ cup silken tofu
¼ cup white miso
¼ cup unseasoned rice wine vinegar
¼ cup Dijon mustard
¼ cup fresh lemon juice
1 T. raw agave nectar or brown rice syrup
2 cloves garlic
½ tsp. Worcestershire sauce
¼ tsp. ground black pepper
Preparation
Combine all of the ingredients in the jar of a blender or bowl of a food processor. Blend or process until smooth.
Makes 1 1/2 cups
