101 Foods That Could Save Your Life

Did you know … white and green asparagus come from the same plant? When the spears emerge from the ground, the sunlight turns the stalks green by producing chlorophyll.

Asparagus is a member of the lily family. There are approximately 300 varieties of asparagus of which about twenty are edible. The name asparagus comes from the Greek language meaning “sprout” or “shoot”. The most widely known species is the vegetable asparagus, which comes in green, white and purple colours.

The Egyptians wrote about asparagus, which is believed to have originated in the Mediterranean region more than 2,000 years ago. Greeks and Romans prized asparagus for its unique flavour, texture and alleged medicinal qualities. The Roman Empire even had an “asparagus fleet” of special ships charged with the task of gathering the finest asparagus plants in the world. In the sixteenth century, asparagus gained popularity throughout France and England and, from there, the early colonists brought it to America.

Wild asparagus grows in such diverse places as England, central Wisconsin, Russia and Poland. In 2004, the top four cultivated asparagus producers were China, Peru, the United States and Mexico.

Asparagus is an excellent source of folic acid, which may help control homocysteine, a risk factor for heart disease, cancer and cognitive dysfunction, and also may reduce birth defects. Asparagus is also a good source of vitamin C, thiamine, and vitamin B6. It is also high in rutin, a flavonoid that is thought to have anti-inflammatory properties, strengthen blood vessels and protect against oxidative damage.

Asparagus is also high in glutathione, an antioxidant that protects cells from damage. Protodioscin is a plant chemical found in asparagus that has been found to reduce bone loss, improve sexual desire, enhance erection, and possess cancer cell-killing ability against a number of different forms of cancer. Fresh purple asparagus has a fruity flavour and is high in the phytochemical anthocyanin.

The Greeks and Romans valued asparagus for medicinal uses like treating bee stings, heart ailments, dropsy and toothaches. The fresh juice, taken in small doses, is said to act medicinally as a diuretic and laxative. Asparagus roots are used by Chinese herbalists to treat many ailments, such as arthritis and infertility. Madame de Pompadour used asparagus mixed with egg yolks, vanilla and truffles as an aphrodisiac. Historically, asparagus has been used to treat problems involving swelling, such as arthritis and rheumatism, and may also be useful for PMS-related water retention.

DIGESTIVE HEALTH: Asparagus contains inulin, a carbohydrate that is not digested but promotes friendly bacteria in our large intestine. It also contains fructo-oligosaccharides (FOS) that promote the growth of beneficial bacteria in the colon. Asparagine, a phytochemical in asparagus, gives it a diuretic effect.

DIABETES: A 2006 study reported in the British Journal of Medicine pointed to promising news for diabetes care. Research showed that an extract of asparagus significantly increased the action of insulin by producing an 81 per cent increase in glucose uptake in fat cells.

HEART HEALTH: When folate levels are low, blood levels of homocysteine can rise. A rise in homocysteine can significantly increase the risk of heart disease by promoting atherosclerosis. Just one serving of asparagus supplies almost 60 per cent of the daily recommended intake of folate.

• Select bright green asparagus with closed, compact, firm tips.

• If the tips are slightly wilted, freshen them up by soaking them in cold water.

• Keep fresh asparagus moist until you intend to use it.

• Asparagus can be frozen but it is better not to defrost it before cooking.

• When you bring the asparagus home and aren’t going to use it the same day, trim a little of the bottom off and store upright in a container with a little water. For longer storage, wrap spears in a paper towel or a clean, damp tea towel, then store in a plastic bag in the crisper section of your refrigerator for up to five days.

• For purées, soups or salads, break or cut asparagus spears at the tender part and use the trimmed ends that you might otherwise discard.

• If your recipe calls for cold asparagus, plunge the stalks into cold water immediately after cooking, then remove them quickly; letting them soak too long can cause them to become soggy.

• Try fresh asparagus with lemon juice.

• Chives, parsley, chervil, tarragon or other spices melted into butter are delicious when poured over asparagus.

• Use puréed in soups, stews, creamed dishes or sauces.

Asparagus with Fresh Citrus Dressing and Toasted Almonds

by Chef Cheryl Bell

Servings: 6 • Prep and cooking time: 10 minutes

This recipe contains five powerhouse foods.

INGREDIENTS:

2 tablespoons almonds, sliced

1½–2lbs/700–900g asparagus stalks, washed and trimmed

¼ teaspoon freshly grated orange zest

1 tablespoon orange juice

1 teaspoon fresh lemon juice

2 tablespoons extra-virgin olive oil

Kosher salt and fresh ground pepper to taste

DIRECTIONS:

Preheat oven to 375°F/190°C. Toast almonds in a small shallow baking dish until golden brown: 4 to 5 minutes. Steam asparagus until crisp and tender, about 4 to 5 minutes. Transfer hot asparagus to serving bowl or platter. In a small bowl, whisk together orange zest, orange juice, lemon juice, olive oil and salt and pepper to taste. Spoon orange dressing over top of asparagus and sprinkle with almonds.

BREAK IT DOWN …

Calories: 90; Total fat: 6g; Saturated fat: 1g; Cholesterol: 0mg; Sodium: 10mg; Total carbs: 5g; Fibre: 2g; Sugar: 2g; Protein: 3g.