Ingredient 911: Asparagus

Asparagus is one of the first vegetables to appear at the market signaling the start of spring. In the past, it was traditionally considered a delicacy, a food for the elite.  It’s also been heralded for centuries for its nutritional and medicinal properties.  It turns out that this spear-shaped vegetable is not only delicious and easy to prepare, it’s also packed with health benefits. 

Asparagus is one of the most nutritious vegetables you can eat. Here are a few reasons why:

• It’s packed with a multitude of vitamins and minerals like Vitamins A, C, E, K, and B complex vitamins, especially folate.  Folate is necessary for cell metabolism, DNA synthesis, and the production of red blood cells to name a few things.  It’s also especially important in pregnant women to ensure proper fetal development.   
• It’s high in fiber and protein. A diet high in fiber has several health benefits including helping to reduce cholesterol levels, regulate blood pressure and promote heart health.  Fiber also helps to regulate blood sugar levels and plays an important role in maintaining bowel integrity and regularity.
• Asparagus is a rich source of several antioxidants including glutathione.  Antioxidants help neutralize damage from free radicals, which cause damage to cells and thus may help prevent the progression of chronic diseases.
• It is high in several minerals including potassium, iron, phosphorus, copper and manganese. 
•  It is low in sodium and contains high levels of an amino acid called asparagine, which is a good natural diuretic.  Thus asparagus helps rid the body of excess fluid, which can be especially beneficial in people with high blood pressure or other cardiac conditions.

Here are some tips for buying and preparing asparagus.  Although asparagus is best in spring, it can be found year-round in grocery stores.  It comes in several different varieties including green, white and purple.  The white variety is grown without sunlight, thus it produces no chlorophyll and does not develop a green color.  It has a slightly milder flavor but all varieties can be used interchangeably in recipes.  When buying asparagus, choose spears that are smooth and firm with compact tips.  You can wrap the stems in a damp cloth and store it in the refrigerator but it loses its flavor rapidly so you should try to eat it soon after buying it.  

You can roast, grill, sauté, steam or even shave it and eat it raw.  Avoid boiling asparagus it as it will lose many of its nutrients.  Trim the hard ends before cooking it.  Thick stalks may need to be peeled first if they are tough.  Whatever cooking method you choose, try to avoid overcooking it- you want it to have a tender but firm texture.  It’s delicious seasoned simply with olive oil, salt, pepper and a bit of lemon juice or garlic.  Or you can top it with a little shaved Parmesan cheese or balsamic vinegar.  If you're looking for some inspiration to get started, here are a few of my asparagus recipes:

• Roasted Asparagus and Grape Tomatoes with Balsamic and Pecorino

• Spring Vegetable Spaghetti Carbonara

• Lemon Risotto with Spring Vegetables

Stay tuned for my next post, which will include a recipe for my Shaved Asparagus Salad with Oranges, Almonds and Manchego.  

Dining with the Doc: Black Cod with Romesco Sauce

When the weather starts to warm up, I like preparing dishes that don’t require a lot of cooking time over a hot stove.  Romesco sauce is one of my favorite no-cook sauces to make and a staple in my household.  It’s a classic Spanish sauce made by pureeing almonds, roasted red peppers, tomatoes, vinegar and seasonings.

Romesco sauce is very easy to make and requires no cooking.  Simply puree all of the ingredients together in a blender and you’re done.  It's also very nutritious.  It’s made with almonds and olive oil, which are packed with heart healthy unsaturated fats.  Nuts are also a great source of protein and fiber and contain several other nutrients that have beneficial effects on heart health including Vitamin E, plant sterols, selenium and L-arginine.  The sauce gets a nice smoky flavor from roasted red peppers and Spanish smoked paprika.  Spanish sherry vinegar adds brightness and acidity to the sauce and a small amount of bread helps to thicken it.

It’s delicious served on top of grilled fish but it’s equally suitable for grilled steak, chicken or vegetables.  I used wild Alaskan black cod in this dish, which has a delicate texture and buttery flavor.  It’s a lean fish that’s high in omega-3 fatty acids, even more than the amount found in salmon.  If you can’t find it, you can substitute pretty much any type of fish that you like.  I also served the fish with a mixture of quinoa and brown rice along with baby arugula to round out the meal.  If you make the Romesco sauce, you may want to double the recipe and keep the leftovers in the fridge.  I promise it won’t go to waste! 

Pan Roasted Black Cod with Romesco Sauce

Makes 4 servings

½ tablespoon olive oil

4 black cod fillets (4 ounces), skin removed

Salt and pepper

Romesco Sauce:

4.5 ounces (3/4 cup) jarred roasted red peppers, drained

½ small tomato, roughly chopped

2 tablespoons slivered almonds

1 large clove garlic

2 teaspoons Spanish sherry vinegar

1 ½ tablespoons extra virgin olive oil

¼ teaspoon smoked Spanish paprika

½ ounce bread, crust cut off

Salt and pepper

To make the Romesco sauce, place all of the sauce ingredients in a blender and blend until smooth.  Season with salt and pepper to taste. 

Heat the oil in a large skillet over medium high heat.  When the oil is hot, season the fish with salt and pepper and add the pieces (presentation side down) to the pan.  Cook 3-4 minutes until golden brown, then carefully flip the fish over and cook another 3-4 minutes until it is just cooked through.

Serve the cod with a dollop of Romesco sauce on top.  Serve extra sauce on the side.    

One serving: Cod with 1/4 of Romesco sauce: Calories 341; Fat 27.6g (Sat 4.7g); Protein 17.9g; Carb 4.6g; Fiber 1.1g

Dining with the Doc: Mediterranean Pasta

This is a light pasta dish that’s perfect for the warm weather.  It’s packed with healthy ingredients that will leave you satisfied without feeling stuffed.  And the best part is that you can make it with many items that you keep in the pantry or freezer, which makes it a great option for a quick, weeknight meal.  My Mediterranean Pasta uses multigrain pasta, which has many nutritional benefits compared to white pasta.  I used Barilla Plus, which is enriched with a legume flour blend of lentils, chickpeas, oats, spelt, barley, egg whites, ground flaxseed and wheat fiber.  It has more protein and fiber than traditional pasta.  Because of the addition of flaxseed, it also has omega-3 fatty acids, which are not found at all in traditional pasta.  The texture and color are very similar to white pasta, which makes it a good option for picky eaters.

I toss the pasta with lean chicken breast as well as artichoke hearts, capers and sundried tomatoes, all staples of a healthy Mediterranean diet.  Artichoke hearts are packed with antioxidants, vitamins (especially Vitamin C, Vitamin K and folate), minerals and fiber.  Fresh artichokes are in season in the spring but typically take a good amount of time to prep.  Fortunately, you can save yourself lots of time by buying artichoke hearts frozen or canned.  Sundried tomatoes add a hint of sweetness to the dish and capers add a nice salty bite.  You can also use olives if you prefer.  When you buy sundried tomatoes, try to find the dried ones and soak them in warm water, stock or wine before adding them to your dishes.  They have significantly less fat than the jarred ones that are soaked in olive oil.

The sauce is made with garlic, chili flakes, chicken stock, lemon juice and a small amount of flour for thickening.  Stir in a bunch of fresh basil and some Parmesan cheese right at the end for a nice finishing touch.  The whole family will love this dish.  Enjoy!

Mediterranean Pasta

Makes 4 servings

1/3 cup sundried tomatoes

1 cup reduced sodium chicken stock

1 tablespoon lemon juice

2 teaspoons lemon zest

2 teaspoons flour

8 ounces multigrain thin spaghetti (I used Barilla Plus)

1 lb. boneless, skinless chicken breast (about 2 large breasts), cut into bite size pieces

Salt and pepper

3 teaspoons olive oil, divided use

 3 cloves garlic, minced

¼- ½ teaspoon red chili flakes (depending on how spicy you like it)

1 package (9 ounces) frozen artichoke hearts, thawed (can use canned)

2 tablespoons capers

½ cup chopped, fresh basil

2 tablespoons grated parmesan cheese

Place the sundried tomatoes in a small bowl and soak them in warm water to soften them.  If using tomatoes packed in oil, you can skip this step. 

To make the sauce, stir the chicken stock, lemon juice, zest and flour together in a bowl.  Set aside. 

Bring a large pot of salted water to a boil and add the spaghetti.  Cook according to package directions, until al dente.  Drain and reserve about ½ cup of the pasta water. 

Season the chicken with salt and pepper.  Heat 2 teaspoons oil in a large sauté pan or skillet over medium high heat.  Add the chicken and cook without moving it until it is browned on one side, about 3 minutes.  Turn the chicken over and cook on the other side until browned.  Remove the chicken and set aside in a bowl. 

Turn the heat down to medium and add the remaining teaspoon oil.  Add the garlic and chili flakes and cook until fragrant, about 30 seconds.  Stir the sauce mixture and pour it into the pan.  Stir to pick up any browned bits from the bottom of the pan.  Drain the sundried tomatoes and slice them.  Add them to the pan along with the artichokes, capers and chicken.  Simmer for a few minutes to allow the ingredients to heat up and the flavors to meld.  Add the pasta along with the basil and cheese.  Toss to combine all ingredients well.  Add some of the reserved pasta water as needed until the sauce reaches the desired consistency.  Garnish with fresh basil and serve.  

One serving: Calories 432; Fat 8.3g (Sat 1.7g); Protein 38.8g; Carb 48.8g; Fiber 7.5g