Tag Archives: minerals

Food Spotlight: Asparagus

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Asparagus was once considered to be a member of the lily family of plants, and while it is now considered to be in its own family, it is still remarkably similar to other lilies such as garlic and onions. When we consume asparagus as a vegetable, we eat the young shoot of the plant. Once the bud at the end of the spear we consume opens, the plant creates a fern-like structure that would be too hard or ‘woody’ to eat. The exact origin of asparagus is unknown. We do know that it originates somewhere in the Mediterranean, where it has been consumed for thousands and thousands of years. It may have been consumed and cultivated to some degree as early as 20,000 BP in Egypt. It is depicted in ancient Egyptian friezes dating to approximately 3000 BC, and was consumed and cultivated extensively in Greece, Rome, Syria, and Spain. The vegetable was so prized by Emperor Augustus of Rome that he created an ‘Asparagus Fleet,’ whose sole duty was to haul the vegetable from the fields for the wealthy. The oldest surviving cookbook, De Re Coquinaria by Apiucius, which hails from Rome during the 4th or 5th century AD, contains a recipe for delicately cooking asparagus.

Fresh, young, growing shoots of plants are some of the most nutrient dense foods, and asparagus is no exception. Asparagus is abound with the nutrient Vitamin K, an essential fat-soluble nutrient that helps your blood to clot properly, prevents calcification of your arteries, prevents bones from fracturing, aids bruising, and aids in preventing bone-loss. A single cup of uncooked asparagus contains approximately 70% of your recommended daily intake of Vitamin K! Asparagus is also rich in beta carotene, the precursor to Vitamin A, folate, iron, thiamin, copper, and manganese. One cup of uncooked asparagus contains only 27 calories, while containing 3 grams of protein, as well as 3 grams of dietary fiber!Asparagus has been so revered throughout the ages largely because of its medicinal properties. It is known as an excellent plant for detoxifying your system for numerous reasons. It contains large amounts of the amino acid glutathione, an important amino acid utilized by the liver as an anti-oxidant for cleaning up free radicals (toxins that create damage in your system). The large amounts of folate contained in asparagus have anti-inflammatory properties, helping to reduce pain and arthritis, as well as reduces your chances of heart disease and is essential for preventing birth defects for pregnant women. Additionally, asparagus has many diuretic properties, which help to aid constipation and keep you regular, as well as cleanse your liver and kidneys. Finally, asparagus contains inulin, a special form of fiber/oligosaccharide that help to feed beneficial bacteria in your intestines.

Asparagus can usually be found year-round with so many vegetables being imported from different localities and regions of the world. However, truly delectable and fresh asparagus is available only in the spring, when it is most abundant and thus also cheapest. Asparagus doesn’t face as many threats from pests as do some other plants, so it’s not absolutely necessary to get organic asparagus. That being said, the most nutritious and tasty asparagus can often be found only at a local farmer’s market because of freshness (where they tend to be less sprayed, anyway).

Asparagus is delectable simply steamed or baked, and is the perfect accompaniment to numerous dishes! Be sure to try Orange Roasted Tofu and Asparagus!

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Food Spotlight: Sunflower Seeds

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Sunflower SeedsSunflower seeds are the reproductive product of the beautiful sunflower. The sunflower itself has been utilized by Native Americans as food and for its health benefits for thousands of years. The seeds weren’t the only part of the sunflower utilized; the flower, stem, and roots were frequently used as an herbal tea and also ground and used as a pigment for dye. It was first cultivated for it seeds between 3000-2000 BC in modern day northern and central Mexico, and slightly later along the east coast of North America. The seed was prized for its high concentration of oil by such cultures as the Aztecs, and continues to be prized for this reason today. Sunflower seeds grow with a shell that is gray-green or black. If the seeds are raw, they can also be sprouted for additional health benefits.

Since seeds hold the energy a plant requires to reproduce itself, sunflower seeds are an abundant source of nutrition. The seeds are especially rich in Vitamin E, the most abundant fat-soluble antioxidant required in the body. Just one ounce of sunflower seeds can contain 50% or more of the recommended daily intake of Vitamin E! Sunflower seeds are also quite high in an array of B-Vitamins, especially B1 (Thiamin) and B6, both important for generating energy in the body. Additionally, the seeds are rich in essential minerals, especially manganese, magnesium, copper, and selenium. One ounce of sunflower seeds contains 165 calories, of which 120 come from fat – the fat contained in sunflower seeds is mostly polyunsaturated – 6 grams of protein, 6 grams of carbohydrate, and 2 grams of fiber.

Sunflower Seed NutrientsSince sunflower seeds are one of the most cultivated seed crops in the world, they are available in most every food store. They are typically available hulled (with their shell removed), but can also be found with their shell intact, and also available either roasted or raw. Buying them in their raw form is recommended, as the roasting process involves high levels of heat that can damage the fragile polyunsaturated oils the seeds contain. Because of their fragile oils, store sunflower seeds in a cool, dark place for preservation – even consider storing them in a refrigerator! Like all seeds, sunflower seeds contain Sunflower Seeds!antinutrients and digestive inhibitors that can burden your digestion when eaten in large amounts. So, while it’s perfectly fine to eat a handful here and there, consider soaking them at least 4 hours in water when eating larger amounts. Soaking seeds begins the sprouting process a seed would undergo when beginning its transition to a full plant, thus eliminating many of the digestive inhibitors (making them easier to assimilate when eating) and unlocks many of the nutrients contained within.

One of the many creative uses of sunflower seeds it utilizing or substituting them for flours in baked goods. Simply grind the seeds (soaking them before-hand is recommended), and use them in an equal ratio to flour in whatever baked good you wish to add them! This will impart an extra nutritional kick, as well as a delicious nutty flavor.