To get the most out of your vegetables and fruit, eat local, eat organic and eat in season! Produce should be picked at peak ripeness and eaten soon after as nutrient degradation begins immediately. There are great farmer’s markets in the Denver/Boulder area. Look for an upcoming blog and video about these markets in May. Make a point to visit one in the late spring and throughout the summer months!
One of the first spring vegetables to come into season is asparagus. It is a good source of Vitamin B6, calcium, magnesium and zinc. Asparagus is a very good source of protein, beta-carotene, vitamin C, vitamin E, vitamin K, thiamine, riboflavin, niacin, phosphorus, copper, iron, manganese, selenium and chromium –a trace mineral that enhances the ability of insulin to transport glucose from the bloodstream into cells. Wow, look at all those nutrients. It is so much better to get your micronutrients from food than from a supplement! In addition, asparagus is considered a prebiotic – like a fertilizer for the gut to maintain a healthy microbiome.
Here is a yummy asparagus recipe. Bon Appetit!
Asparagus and Goat Cheese Frittata
1 Tbsp butter
1 pound asparagus, tough ends trimmed and cut into 2” pieces
4 ounces goat cheese
Salt and pepper
- Preheat oven to 400 degrees with the rack in the middle position.
- In a 10” nonstick skillet over medium heat, melt the butter and cook the asparagus until just becoming tender, about 5 minutes. Season with salt and pepper. Remove the pan from the heat and allow to cool.
- In a medium size bowl, crack and beat the 10 eggs until fluffy. Season with salt and pepper. Pour the eggs into the same pan with the asparagus and top with the crumbled goat cheese. You don’t need to stir the frittata. Transfer to the oven and bake until the frittata is just set, usually about 15-18 minutes.
This recipe is easily doubled and cooked in a 9×13 baking dish, just add some cooking time.
The frittata can be made ahead and served at room temperature.
Calories: 203 Fat: 14g Saturated fat: 6.5g Carbohydrates: 4g Sugar: 1.8g
Fiber: 1.5g Protein: 16g