http://www.care2.com/greenliving/farm-to-table-cancer-fighting-asparagus.html
Farm to Table: Cancer-Fighting Asparagus?
By Melissa Breyer, Senior Editor, Healthy & Green Living
Just writing the word “asparagus” makes my mouth water and encourages my heart to beat a little quicker. When I imagine the flavor of asparagus, I’m washed in the feeling of sun-warmth on my back, the smell of wet dirt, and that child-like pleasure of seeing new green life poking through the dark soil. It’s a sweeping reaction to get from a vegetable!
Part of it is just that it’s spring. Finally spring. And I am easily moved by little things like the turn of the seasons. Part of it is that I really love the taste of asparagus. And part of it is that I think we have the potential to react in strong ways to things that have inherently beneficial health benefits. (And yes, maybe I react strongly to french fries as well, but that’s another story.)
So, asparagus. According to the National Cancer Institute, asparagus is the food highest in glutathione, an important anti-carcinogen. It is also rich in two cancer-blocking vitamins (A and C) as well as the mineral selenium. These three nutrients have been singled out in several studies as fierce cancer fighters. A 5.3 ounce serving (only 20 calories!) provides 60 percent of the recommended daily allowance for folacin which is necessary for blood cell formation, growth, and prevention of liver disease. Folacin has been shown to play a significant role in the prevention of neural tube defects, such as spina bifida, that cause paralysis and death in 2,500 babies each year. It is also an excellent source of potassium, fiber, thiamin, vitamin B6, and is one of the richest sources of rutin, a compound which strengthens capillary walls.
Asparagus is harvested from March through June, depending on where you are–early asparagus is pencil-thin and the spears thicken as the season progresses. Most people assume that the thinner the spear, the more tender, but often times tenderness has to do with freshness, not thickness. Your best bet is to buy asparagus that is locally-grown–fresh farmer’s market asparagus practically melts in your mouth! Here in the U.S. we generally eat our asparagus green–white asparagus, popular in Europe, is grown under soil to keep it from becoming green. I believe in the full-range-of-color eating philosophy, so I like mine green. When shopping, look for smooth skin, bright green color, compact heads, and freshly cut ends.
Asparagus is very versatile in terms of cooking; it can be roasted, grilled, steamed, boiled, sauteed, pureed, and eaten raw. I love it in all of its guises. I probably most love it prepared simply, but I will admit that asparagus has a starring role in one of my more decadent food inclinations: roasted skinny spears tossed in truffle oil and sea salt, then topped with a poached egg. (That made me have to take a deep breath and calm myself.) Here are two other great things to do with asparagus:
Simple Roasted Asparagus
2 pounds asparagus, tough ends snapped off
2 tablespoons olive oil
Salt and freshly ground black pepper to taste
1. Preheat oven to 450F. You may either cut the asparagus in 2-inch pieces or leave whole. Drizzle with olive oil, season with salt and pepper, toss gently to coat, and spread in a single layer on a baking sheet.
2. Roast the asparagus until just tender, around 6 to 8 minutes.
Or, make a velvety asparagus soup.
Robyn
Melissa
Deepak
Eric
Dave
Dr. Brent
Isha
Susan
Delia
Michelle
Wendy
Megan
Hilary
Ann
Judi
Ronnie
Kelly
Lily
Terri
Betsy
Cait
Andrew
Jana
Annie B.
Veronica
13 comments
add your comment »Be careful about drinking too much water in a day, though. Stinky pee or not, use diluted fruit juice. You'll keep your salt amount in your electrolytes steady. I love water but am restricted to one liter/day. No biggie. Tea is ok.
send green star | flag as inappropriate
why is this inappropriate?
Drinking extra water alleviates the "stinky pee" problem associated w/asparagus, and is, hopefully, an encouragement to get us all to drink more.
send green star | flag as inappropriate
why is this inappropriate?
Pickled asparagus also rocks! It is a great substitute for the green onion in polish roses! Okay, now I'm hungry.
send green star | flag as inappropriate
why is this inappropriate?
We just started roasting our asparagus. Absolutely incredible! I don't think I will ever be able to eat it steamed again!
send green star | flag as inappropriate
why is this inappropriate?
Canned asparagus? Yuck! Even fresh spears steamed for 60 seconds are a massive improvement over that! And please, don't tell us you eat canned mushrooms and string beans, too? :)
send green star | flag as inappropriate
why is this inappropriate?
I wonder if the cancer-fighting compounds in asparagus are lost with cooking, as they mostly are with broccoli?
send green star | flag as inappropriate
why is this inappropriate?
My grandfather and my mother grew asparagus and I have been growing it myself for years. I started it in my garden, but birds planted it in my flower beds after eating the lovely red seeds. I have read this comment in the past,"early asparagus is pencil-thin and the spears thicken as the season progresses," but it is not true. Pencil thin spears result for a lack of nutrients in the soil. The fat tender spears are best, especially for roasting. They tend to get a little thinner as the season extends.
Definitely a food of the gods. The first spears that peek through are always eaten raw at my house. There is not anything else that I've ever tasted that can compare. If you don't have a garden to grow asparagus in, I recommend it for the flower beds where it mingles happily and beautifully when its spears mature into feathery fern fronds.
send green star | flag as inappropriate
why is this inappropriate?
Asparagus roots are used to cure uterus disorders like bleeding or after an abortion to make the oegan healthy. Boil in milk & bring it to half & drink daily once
send green star | flag as inappropriate
why is this inappropriate?
Asparagus roots are used to cure uterus disorders like bleeding or after an abortion to make the oegan healthy. Boil in milk & bring it to half & drink daily once
send green star | flag as inappropriate
why is this inappropriate?
Thank you for the great article. I didn't know how to prepare fresh asparagus so know I am looking forward to our Farmer's Market so I can try your recipes. Up till now I ate it out of the can!
send green star | flag as inappropriate
why is this inappropriate?
Facebook account: