- Jan 25, 2018 -
I love asparagus. My husband and kids however do not have the same affinity towards asparagus as I do. I’d bet that most of you probably don’t like it that much either. That’s why I’m sharing with you a super easy recipe that actually makes asparagus taste better and also makes it more kid-friendly. Your family will love this recipe!
Canned Asparagus Recipe:
1 can of long stem Asparagus ( any brand but some generic brands taste horrible and have hard pieces so experiment with brands)
2 tablespoons extra virgin olive oil
2 tablespoons parmesan cheese
salt & pepper to taste
Put canned asparagus in cooking pan
add olive oil
add salt & pepper
cook on medium heat for about 3 -4 minutes
add parmesan cheese
cook on low for an additional 1-2 minutes then serve
Picky Eating Kid Tip: If you want your child to try asparagus then tell them asparagus is a mini tree. Make eating asparagus fun for them!
Health Benefits of Asparagus
Asparagus is a very low-calorie vegetable. 100 g fresh spears carry just 20 calories.
Besides, its spears contain moderate levels of dietary fiber. 100 g of fresh spears provide 2.1 g of roughage. Dietary fiber helps control constipation conditions, decrease bad (LDL) cholesterol levels by binding to it in the intestines and regulate blood sugar levels. Studies suggest that high-fiber diet help cut down colon-rectal cancer risks by preventing toxic compounds in the food from absorption.
Its shoots have long been used in many traditional medicines to treat conditions like dropsy and irritable bowel syndrome.
Fresh asparagus spears are a good source of anti-oxidants such as lutein, zeaxanthin, carotenes, and cryptoxanthins. Together, these flavonoid compounds help remove harmful oxidant free radicals from the body protect it from possible cancer, neurodegenerative diseases, and viral infections. Their total antioxidant strength, measured regarding oxygen radical absorbance capacity (ORAC value), is 2150 µmol TE/100 g.
Fresh asparagus is rich sources of folates. 100 g of spears provide about 54 µg or 14% of RDA of folic acid. Folates are one of the essential co-factors for the DNA synthesis inside the cell. Scientific studies have shown that adequate consumption of folates in the diet during pre-conception period and early pregnancy helps prevent neural tube defects in the newborn baby.
Its shoots are also rich in the B-complex group of vitamins such as thiamin, riboflavin, niacin, vitamin B-6 (pyridoxine), and pantothenic acid. These group of vitamins is essential for optimum cellular enzymatic and metabolic functions.
Fresh asparagus also contains fair amounts of antioxidant vitamins such as vitamin-C, vitamin-A, and vitamin-E. Regular consumption of foods rich in these vitamins helps the body develop resistance against infectious agents and scavenge harmful, pro-inflammatory free radicals from the body.
Its shoots are also an excellent source of vitamin-K. 100 grams carry about 35% of DRI. Vitamin-K has potential role bone health by promoting bone formation activity. Adequate vitamin-K levels in the diet help limiting neuronal damage in the brain; thus, has established a role in the treatment of patients with Alzheimer's disease.
Asparagus is an excellent source of minerals, especially copper and iron. Also, it has small amounts of some other essential minerals and electrolytes such as calcium, potassium, manganese, and phosphorus. Potassium is an important component of cell and body fluids that helps controlling heart rate and blood pressure by countering effects of sodium. Manganese used by the body as a co-factor for the antioxidant enzyme, superoxide dismutase. Copper required in the production of red blood cells. Iron is essential for cellular respiration and red blood cell formation.