diet | dieta, nutrition | odżywianie

A like… Asparagus!

Happy Wednesday!

Since we are in full Spring now, it is high time to talk a bit more about the fresh vegetales which are the most tasty this time of the year.
Today I want to give you a closer look for one of the most seasonal veggie right now… Asparagus!

White, green or purple? Which asparagus are you fan of? My favorite are the green ones, grilled with little bit of olive oil and company of good cheese are delicious! 😎

Fresh asparagus are really yummy and nutritios, below you can read what they are good for 🙂

Health benefits of aparagus

  1. Low calories source of vitamins and minerals
    Asparagus is a low-calorie vegetable. 100 grams of asparagus contains only 25 calories!
    It is an excellent source of essential vitamins and minerals, especially folate and vitamins A, C and K, which is an essential nutrient involved in blood clotting and bone health.
  2. Provide antioxidants
    Asparagus is a good source of antioxidants 🙂 including vitamins C and E, flavonoids and polyphenols. You may aready know that antioxidants prevent the accumulation of harmful free radicals and may reduce your risk of chronic disease and prevent you from cancer disease.
  3. Help lower blood pressure
    Thanks to potassium contained in asparagus, a mineral that can help lower high blood pressure. Since that asparagus may contain an active compound that dilates blood vessels that leads to lower a blood pressure.
    !!! High blood pressure affects more than 1.3 billion people worldwide and is a major risk factor for heart disease and stroke !!!
  4. Serve as natural diuretic
    Asparagus nutrition has the unique chemical properties to act as a natural diuretic, which means asparagus promotes the production of urine. This increases the excretion of water from the body, in particular ridding the body of excess salt and fluid.
  5. Support digestion
    The fiber in asparagus helps to improve digestion because it moves food through the gut. One serving of asparagus contains more than a gram of soluble fiber, which is helpful to maintain and keep a healthy digestion.

How to buy and prepare asparagus?

Asparagus is delicious and easy to incorporate into your diet. Espescially now, when it is the best season to eat them. They are affordable and widely available at most grocery stores and local markets. When shopping for fresh asparagus, look for firm stems and tight, closed tips.

Once you buy them, you can consume them fresh and raw or cook in a variety of ways, including boiling, grilling, steaming, roasting… It is only up to your imagination!
Awe yourself and your friends with tasty salads, stir-fries, frittatas, omelets and pastas or an excellent side dish.

Watch out your urine after eating asparagus!

You may ask now “What?!”. Yes, you read it right.
The truth is that our bodies convert asparagusic acid into sulfur-containing chemicals that stink… So do not be surprised when after having a dish with asparagus you will notice a funny odor in the toilette.

diet | dieta, recipes | przepisy

Grilled pork with asparagus and buckwheat | Schab ze szparagami i kasza gryczana

Everybody likes quick and easy lunch! If you like to have it healthy you will like my suggestion! Check my recipe for lunch that you can prepare in 20 minutes! Exactly, only 20 minutes and then you can enjoy it or pack to your lunch-box and have it following day at the office ☺

Ingredients:

  • 50 grams buckwheat (dry)
  • 150 grams pork loin or tenderloin
  • Half-bunch asparagus
  • 2 cloves of garlic (or more, I like it spicy! 🙂 )
  • 1 small onion
  • Black pepper
  • Chili powder
  • Thyme
  • Himalayan salt
  • Coconut oil extra virgin (1 tablespoon)
  • Olive oil extra virgin (1 teaspoon)
  • Balsamic vinegar (1-2 teaspoons)

Directions:

Rinse buckwheat under water before cooking it. Bring around 120ml of water to boil, add salt and buckwheat, stir, cover and simmer for 20 minutes or until the water get absorbed.

In the meanwhile prepare your meat and veggies:

Chop onion and rinse pork under water, cut it into 2-3 thin slices. Sprinkle salt, herbs, pepper and vinegar on each side of them. Rub the condiments into it (ideally would be if you marinate pork 1-2 days before. You can prepare bigger amount also and then cook it when you need it. Soused meat will be even tastier!).

Place a saucepan on the stove and heat it for about a minute or two until it is hot enough. Grease it with a coconut oil. Wait until the oil has melted and add chopped onion, once they get a little bit color add the slices of prepared pork. Fry for about 6-8 minutes on each side, once meat get crispy outside. While the first side of meat is being cooked, place another saucepan on the stove to grill asparagus. Again, grease it with coconut oil and wait until it is hot. Wash asparagus and snap off its woody ends before cooking! Simply take the end of the asparagus between your thumb and forefinger and bend until it breaks. Now they are ready to sauté. Put equally sized spears in hot pan greased with coconut oil, add chopped garlic, salt and pepper. They should be tender-crisp in just one or two minutes!

By the time, buckwheat should be already cooked so fried meat should be. Serve it on your plate and sprinkle with olive oil.

Bon apetite :)!