Asparagus grows very early in the spring, so the best asparagus is in stores now. Look for firm and plump spears, not wrinkled and dehydrated. This delicate and delicious vegetable is a storehouse of vital nutrients needed for healing and immune boosting. Asparagus is also a great source of inulin, a type of fiber that promotes growth of good bacteria in the gut. Excellent source of: vitamin A, vitamin C, and folate
Good source of: riboflavin, vitamin B6, copper, thiamin, niacin, and manganese
Serves: 4
Ingredients:*
2 pounds fresh asparagus
2 T. organic butter
1 T. fresh lemon juice
1/4 tsp. lemon zest (if desired)
*Use all organic ingredients for optimal nutrition.
Directions:
Break asparagus spears off at the bottom where they start to turn white. Steam asparagus to desired tenderness in a pan with about 1/2 inch of water. Melt butter (2 to 4 tablespoons) in a small saucepan. Stir in lemon juice and add lemon zest. Place asparagus spears on plate and drizzle with butter sauce. For a variety of flavors with this same recipe try adding slivered almonds to the butter or add a teaspoon of chopped chives or parsley.
Nutrient Analysis:
105 calories, 6 g. total fat, 4 g. saturated fat, 0 g. monounsaturated fat, 0 g. polyunsaturated fat, 18 mg. cholesterol, 10 g. carbohydrate, 4 g. fiber, 4g. sugar, 6 g. protein, 1220 IU vitamin A, 0.3 mg. thiamin, 0.3 mg. riboflavin, 2.5 mg. niacin, 0.3 mg. vitamin B6, 0.4 mg. pantothenic acid, 26 mg. vitamin C, 332 mcg. folate, 46 mg. calcium, 0.3 mg. copper, 25 mg. sodium, 370 mg. potassium, 25 mg. magnesium, 4 mcg. selenium, 0.4 mg manganese, 1 mg zinc.
Recipe by Laura B. LaValle, RD, LD.
[Laura B. LaValle, RD, LD is presently the director of dietetics nutrition at LaValle Metabolic Institute (formerly part of Living Longer Institute). She offers personal nutritional counseling at LMI for clients who need help with their diet in relation to illness or disease. Laura also provides educational services in the areas of health promotion, wellness, and disease prevention.]