Sunday, May 4, 2014

Healthy Asparagus, Low Calorie

Healthy Asparagus, Low Calorie food

Asparagus is a spring vegetable that is native to Europe and is a  widely cultivated as a vegetable crop. You can only eat young asparagus shoots since once the buds open the shoots becomes woody and hard.

The great thing about asparagus is it's low in calories and it is also low in sodium. It is a great food when you want to lose weight. It is also a good source of Calcium, vitamin B6, zinc, and magnesium. It also have dietary fibre, selenium, protein, beta-carotene, vitamin C, vitamin E, vitamin K, thiamin, riboflavin, rutin, niacin, folic acid, iron, phosphorus, potassium, copper, and manganese.

However, asparagus is known for its effect on urine. It cause a disagreeable smell in the urine.     

Here's a Asparagus healthy snack recipe:
Healthy Asparagus, Low Calorie food

Asparagus Bruschetta

18 asparagus stalks
1 tsp olive oil
1/8 tsp each salt and ground black pepper
3/4 cup smooth ricotta cheese or creamy goat cheese
3 tbsp finely chopped mint or chives
18 toasted baguette slices
3 tbsp finely grated lemon peel
Ice water

Fill a large frying pan with water to a 1/2-inch depth. Let it come to a boil. Fill a large bowl with ice water. Cut and discard tough ends of asparagus. Thrown the asparagus into the boiling water. Cook until tender crisp, from 2 to 3 min. Drain well. Immediately plunge asparagus into ice water. Let it cool then drain. Pat dry with paper towels. Cut asparagus in half diagonally. Place in a medium-size bowl. Drizzle  with oil, then sprinkle with salt and pepper. Mix well.

In a small bowl, stir cheese with herbs. Spread over baguette slices. Top each with asparagus spears. Garnish with lemon peel.

Good for 6 people.

Amount per serving (3 bruschetta):

8.2g proten, 6.2g fat, 24.9g carbohydrates, 1.6mg iron, 109mg calcium, 334mg sodium, 2.3g gibre, 187 calories.

Great source of folacin.

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