Asparagus is a hearty source of vitamin K and folate
There’s no better time to add asparagus to your dinner menu than right now. According to the Michigan Asparagus Advisory Board, the Great Lakes State ranks second in the U.S. for asparagus production, harvesting about 20 million pounds a year.
Aside from being delicious, there are big nutritional benefits to eating asparagus.
A mere five spears of this green veggie provides almost half the recommended daily amount of vitamin K, which plays a crucial role in blood clotting. It is so important that newborns receive a vitamin K injection immediately after birth to prevent bleeding. People taking anticoagulants or blood thinners such as Coumadin (warfarin) must pay special attention to the amount of vitamin K they consume, as it can alter the effectiveness of the medication.
Asparagus also supplies a healthy dose of the B vitamin folate. Pregnant women who don’t get enough folate are at risk of having a baby with neural tube defects, including spina bifida. Folate deficiency can also increase the chances of having a premature or lowbirth-weight baby.
When buying asparagus for today’s quick and easy side dish recipe, look for firm (as if you could snap it in half), bright green stalks that stand straight. The tip should be a deep green or purplish color, closed and compact. Partially open or wilted tips are signs of age. The Michigan Asparagus Advisory Board offered another interesting buying tip: Asparagus should squeak when you gently squeeze the bundled bunch together. This squeak indicates firmness and freshness.
Darlene Zimmerman is a registered dietitian in Henry Ford Hospital’s Heart & Vascular Institute. For questions about today’s recipe, call 313-972-1920.
DARLENE ZIMMERMAN/SPECIAL TO DETROIT FREE PRESS
Sautéed Asparagus with Honey-Balsamic Glaze
Serves: 5/ Prep time: 10 minutes /
Total time: 15 minutes
1 pound fresh asparagus
1 tablespoon olive oil
1 tablespoon tub margarine
1 tablespoon honey
2 teaspoons balsamic vinegar
teaspoon salt
teaspoon black pepper
of asparagus spears and discard. Cut asparagus into 2-inch lengths on a diagonal slant.
In a large skillet, heat oil and margarine over medium heat. Add asparagus pieces and sauté 3 to 5 minutes depending on the thickness of the spears. Whisk together honey and vinegar and add to asparagus. Continue to sauté an additional 2 to 3 minutes until asparagus is crisp tender or done to desired tenderness. Remove from heat and season with salt and pepper.
Created and tested by Darlene Zimmerman, MS, RD, for Heart Smart®.
67 calories (54% from fat), 4 grams fat (1 gram sat. fat, 0 grams trans fat), 8 grams carbohydrates, 2 grams protein, 67 mg sodium, 0 mg cholesterol, 21 mg calcium, 2 grams fiber. Food exchanges: 1 1⁄2 vegetable, 1⁄2 fat.