Wonderful Spring Vegetable, easy to prepare and wonderful to eat.
Asparagus and Pea Risotto
Spring is in the air and the markets are full of wonderful Asparagus! Asparagus is versatile and goes well with peas and arborio rice - which is why I created this dish, Asparagus and Pea Risotto.
You can also enjoy it in a number of other ways... wonderful grilled and added to salads, blanched and served with poached eggs or just on its own with a pinch of salt and little extra virgin olive oil.
- • 6 cups vegetable stock, homemade if possible + the woody ends of the asparagus
- • 1/4 cup olive oil + 2 tablespoon organic butter (half the olive oil and half the butter will be
- used to cook the rice and the other half will be used to finish the dish).
- • 1 small onion or French eshallots (look like small brown onions), finely chopped
- • 1 cup Arborio rice
- • 1/2 cup dry white wine
- • 1 bunch asparagus, trimmed, stalks cut into 2 cm lengths (1 inch) and add the woody ends
- to the stock.
- • 1 cup fresh or thawed frozen peas
- • 1 tablespoon grated lemon zest, plus more for garnish
- • 1 tablespoons fresh lemon juice
- • 1 cup chopped fresh flat-leaf parsley leaves
- • 1/4 cup finely grated Parmesan cheese, plus more for serving
- • Coarse salt and freshly ground pepper
Make it like so....
- • Bring stock to a simmer in a medium saucepan.
- • In another saucepan, heat 2 tablespoons oil + the 1 tablespoon of butter over medium heat.
- Cook onion, stirring frequently, until soft, 6 to 7 minutes. Add rice, cook, stirring, until
- edges are translucent, 2 to 3 minutes. Add wine; cook, stirring, just until evaporated.
- • Add 1/2 cup hot stock; cook, stirring, until almost absorbed. Continue adding 1/2 cup stock
- and stirring until liquid is creamy and rice is al dente, about 20 minutes total (you may not
- need to add all the stock). Add asparagus and peas with the last addition of stock. Allow to
- cook for 2 minutes - risotto is done.
- • Remove from heat; stir in lemon zest and juice, parsley, cheese, and remaining 2
- tablespoons oil+ 1 tablespoon butter. Season with salt and pepper. Serve immediately with
- additional cheese and lemon zest.
Health Benefits of Asparagus
1. It contains glutathione, a potent antioxidant, well known for it’s
detoxifying properties; liver and kidney
2. It is rated as an excellent source of fiber, folate, Vit E, B1, B2,K
copper and selenium.
3. Is a natural diuretic – a beneficial food for those with high blood
pressure and other heart-related conditions.
4. It contains inulin – a prebiotic which helps support the beneficial
bacteria in our gut.
Great salad, and good for your liver too.
Kale, Apple and Shiitake Salad with Pecans
The combination of these ingredients really awaken your taste buds; trust me you will want to make this recipe over and over. You could change out the apple for pear or peach when they come into season. The pecans can also be changed for walnuts, hazelnuts or even almonds. Have fun making this salad it's a winner.
- • 1/3 cup extra virgin olive oil
- • 1 cup sliced shiitake mushrooms (fresh)
- • 1/4 cup apple cider vinegar
- • 1/4 cup pure maple syrup
- • 1/4 teaspoon salt
- • 1/4 teaspoon ground black pepper
- • 1 small head radicchio, ( or Romaine) shredded
- • 1 (250 g) bunch kale, stems discarded, leaves shredded
- • 2 apples both Fuji and Jazz are good choices - sliced into thin matchsticks
- • ½ to ¾ cup pecans, lightly toasted and roughly chopped
Make it like so....
- Make it like so….
- 1. With the kale, as well as shredding the leaves, put a little olive oil on your hands and give the kale a nice rub. This will break down the tough leaves and make them much nicer to eat!
- 2. Combine the olive oil and mushrooms in a small saucepan over medium heat. Cook, stirring frequently, until mushrooms are golden – remove from pan. Add the apple cider vinegar, maple syrup, salt and pepper to the same pan and whisk well.
- 3. Combine the radicchio (or Romaine), kale, apples and pecans in a large bowl. Toss while adding the dressing, little by little, until the salad is well dressed.
Health benefits of Kale
• The fiber-related components in kale do a better job of binding together with bile acids in your digestive tract when they've been steamed. When this binding process takes place, it's easier for bile acids to be excreted, and the result is a lowering of your cholesterol levels. Raw kale still has cholesterol-lowering ability—just not as much.
• Kale's risk-lowering benefits for cancer have recently been extended to at least five different types of cancer. These types include cancer of the bladder, breast, colon, ovary, and prostate. Isothiocyanates (ITCs) made from glucosinolates in kale play a primary role in achieving these risk-lowering benefits.
• Kale is now recognized as providing comprehensive support for the body's detoxification system. New research has shown that the ITCs made from kale's glucosinolates can help regulate detox at a genetic level.
• Researchers can now identify over 45 different flavonoids in kale. With kaempferol and quercetin heading the list, kale's flavonoids combine both antioxidant and anti-inflammatory benefits in way that gives kale a leading dietary role with respect to avoidance of chronic inflammation and oxidative stress.