SOUND DIETITIANS LLC
  • HOME
  • About
    • Philosophy
    • Our Team
    • Locations
    • Telehealth
  • Work With Us
    • Nutrition Counseling
    • Diabetes Education
    • Clinics & Businesses
    • Dietitians & Interns
    • Contact
  • Blog
  • Giving & Receiving

Harbinger of Spring

4/9/2020

0 Comments

 
Picture
To me, asparagus is the harbinger of Spring. There is something so hopeful about seeing that first bunch in the grocery store or, better yet, seeing those first stalks peeking through the soil in your own garden. I like the thicker stalks from more mature plants because they are more tender. There is a higher ratio of "heart" and less stringy outer cellulose as the diameter increases. 

​This time of year, asparagus goes into everything: sauteed in an egg scramble for breakfast, fresh in salads for lunch and roasted for dinner. To keep asparagus fresh and crisp in your fridge, place the whole bunch in a glass jar or measuring cup with about an inch of water in the bottom and then cover loosely with a plastic bag. We often use only a couple spears at a time, so this method helps the bunch last over an entire week. 

For a simple side-dish of asparagus: 
  • Preheat oven to 400 degrees
  • Rinse asparagus in water and trim off woody ends (bottoms)
  • Coat evenly with a heat-tolerant oil, such as avocado (~1 tsp/cup veggie) 
  • Sprinkle with salt, pepper and red pepper flakes to taste 
  • Roast in the oven on a sheet pan or baking dish with sides for about 10 minutes or until desired browning occurs. Shake the pan half-way through baking to redistribute (roll) the asparagus to brown other sides. 
Picture
Picture
Science Side-Note: 
Asparagus is one of the only known foods to contain asparagusic acid, which when digested produces the sulfur compounds responsible for creating the particular smell in urine. Don’t let the smell put you off asparagus, as it is full of great nutrition, such as fiber, Vitamin C and folic acid. Asparagus is also a natural diuretic and may be beneficial for prevention of urinary tract infections.​​
If your oven is not available, use your stove-top. For our Simply Sauteed Asparagus recipe, click here. 

Spring Fritatta

  • 1 Tablespoon olive oil
  • ½ cup sliced Spring green onions, leeks, chives or scapes
  • 1 cup chopped fresh asparagus – set aside 2-3” tip pieces
  • 1 cup chopped Spring greens, such as arugula, baby spinach, bok choy or broccoli leaves
  • 2 garlic cloves, minced
  • 6 eggs
  • ¼ cup water or milk
  • 1/8 teaspoon salt & pepper, each  
  • ¼ cup fresh mozzarella
  • ¼ cup feta, crumbled
  • ¼ cup fresh chopped leafy herb, such as parsley, oregano, tarragon or basil 
Picture
Preheat the oven to 375 degrees F. Using an 8-9 inch oven-safe skillet, heat oil over medium on the stove-top. Sauté onions and chopped asparagus pieces, followed by adding in greens, garlic and other vegetables (eg tomatoes) until desired tenderness. Keep asparagus tips separate for arranging on top if you wish.

In a separate medium-large bowl, whisk eggs, liquid, salt and pepper until foamy. Pour mixture into skillet and cook on the stove-top over medium-low heat until beginning to set on the bottom. Sprinkle with cheeses and arrange asparagus spears on top. Move skillet to the oven and bake for about 10 minutes or until eggs are set. Top with fresh herbs as desired. 

Nutrition per 1/4th recipe: 200 Calories; 14g Fat; 14g Protein; 4g Carbs; 2g Fiber; 320mg Sodium 

Happy Almost-Spring! 

~Megan 

Picture

0 Comments



Leave a Reply.

    Picture

    SD Blog 

    A place for our consultant Registered Dietitian Nutritionists (RDNs) to share nutrition science, yummy and healthy recipes, tips on seasonal ingredients, and other nutritional musings. Enjoy!  

    ​Megan Ellison,
    ​MS, RDN, CSOWM, CDE Founder

    Categories

    All
    Diabetes
    Dinners
    Farmers' Market
    Food Preparation
    Food Preservation
    Grocery Shopping TIps
    Gut Health
    Hydration
    Lunches
    Proteins
    Seasonal
    Snacks
    Sweets
    Veggie Sides
    Wellness
    Whole Grains

    Archives

    December 2022
    October 2022
    June 2022
    May 2022
    April 2022
    March 2022
    February 2022
    January 2022
    December 2021
    November 2021
    September 2021
    May 2021
    March 2021
    February 2021
    January 2021
    November 2020
    October 2020
    June 2020
    April 2020
    March 2020
    February 2020
    January 2020
    November 2019
    October 2019
    August 2019
    July 2019
    June 2019
    May 2019
    April 2019
    March 2019
    February 2019
    January 2019
    December 2018
    November 2018
    October 2018
    September 2018
    August 2018
    July 2018
    May 2018
    March 2018
    February 2018
    January 2018
    November 2017
    September 2017
    August 2017
    July 2017
    June 2017
    May 2017
    April 2017
    March 2017
    January 2017
    December 2016
    November 2016
    October 2016
    September 2016
    August 2016
    July 2016
    June 2016
    May 2016
    April 2016
    February 2016
    January 2016
    November 2015
    October 2015

    RSS Feed

Providing Expert Nutrition Services to the Greater Puget Sound Region. 
Newsletter
  • HOME
  • About
    • Philosophy
    • Our Team
    • Locations
    • Telehealth
  • Work With Us
    • Nutrition Counseling
    • Diabetes Education
    • Clinics & Businesses
    • Dietitians & Interns
    • Contact
  • Blog
  • Giving & Receiving