Asparagus...What You May Not Know

Asparagus is in season right now!  I did not like those green spears when I was a child.  There was a horse pasture across the road and there was asparagus that grew right outside of the fence on the side of the road. My mom would go over and pick it and I dreaded dinner when she did because we were always required to have at least one spear.  I hated chocking those things down!  Now that I am older though I have grown to love those tasty spears. After you read about how great they are, hopefully you will look differently at them next time you see them in the store and will give them a shot!

There are many ways that you can cook asparagus and all sorts of recipes you can put them in.  My favorites are to toss the spears with a little olive oil, sprinkle with a little salt and pepper and then roast them in the office for about 10-15 minutes.  I like to leave them tender crisp and then we use our fingers and pick them up like they are french fries!  I often make them alongside a panini or burger in place of fries.  Another way I use them a lot lately is to cut them into 2 inch pieces and dump them in my pasta or stir fry along with all the other veggies.

Nutrition Highlights

• Asparagus is a rich source of folic acid, containing about 30 percent Daily Value for ½ cup (about 6 spears or 85 grams) cooked.
• It’s also a good source of vitamin A for healthy vision, and vitamin K, which assists in blood clotting.
• Six spears of asparagus contain about 20 calories and 1.5 grams of fiber.

Varieties

• Asparagus comes in two varieties: green and purple. White asparagus is actually the same variety as green, except that it’s grown without sunlight, which means it can’t produce chlorophyll.

When is Asparagus in Season?

• Because it grows so quickly, asparagus is usually one of the first springtime harvests, though it can grow almost year-round in warmer climates, like California's.

How to Choose Asparagus

• Select stalks that are firm and fresh with tightly closed tips.
• For even cooking time, choose stalks with a uniform diameter.
• The larger the diameter of the spears, the more tender they will be – though they may require peeling.

How to Store Asparagus

• Do not wash asparagus before storing. It will stay fresher longer if you wait until you’re ready to use it to wash it.
• Wrap stalks in a moist paper towel, position upright (cut-side down) in a water-tight container, then and add 1 to 2 inches of water. Cover with a loose plastic bag.
• Stored properly, fresh asparagus will keep 3 to 4 days.

Prepping Asparagus

• Remove the tough ends by cutting with a knife or snapping by hand; spears will naturally break where color fades to white.
• To remove sand and dirt, submerge spears in a bowl of warm water and rinse well.
• Most asparagus does not need to be peeled, but thick spears with tough skin may be the exception. Use a vegetable peeler to get to the more tender stalk underneath. Take care not to peel the tips.

How to Cook with Asparagus

• Boiling: Trim ends and boil in salted water for 5 to 8 minutes. Take care not to overcook. Stalks should be crisp and tender.
• Steaming: Steam asparagus upright using an asparagus steamer for 2 to 6 minutes, or cut into stalks into 3-inch diagonal pieces and place in a steaming basket for 2 to 8 minutes. Asparagus can also be steamed using a double boiler or percolator: tie spears together, stand upright with the tips 1 to 2 inches above boiling water and cook covered for 5 to 8 minutes.
• Sautéing: Cut pieces diagonally into 2-inch pieces, place in a skillet with olive oil over medium heat and stir constantly for 3 to 5 minutes.
• Roasting: Pat stalks dry and place on a rimmed baking sheet. Drizzle with olive oil and roll each stalk to evenly coat. Sprinkle with sea salt and place in an oven at 375 degrees for 5 to 8 minutes.
• Grilling: Prepare stalks in the same manner as roasting (see above), transfer from baking sheet to grill, positioning stalks perpendicular to grill grates, and flip every few minutes for even grilling. Asparagus is done when slightly browned and still crisp.
• Microwaving: Place asparagus in a microwave-safe dish with 1/4 cup water. Cover and cook on high for 5 to 7 minutes, stirring every 2 to 3 minutes.

Source: Live Better America

Healthified Mediterranean-Style Chicken and Pasta

You are trying to eat healthy, working your hardest to make good food choices, but you just keep craving that big bowl of pasta with gooey cheese.  You can picture it right now huh?  Well the good news is you can still have an amazing bowl of pasta!  The great news is that it has 44% fewer calories, 76% less fat!  In less than 1 hour you can have a delicious pasta dinner sitting in front of you, give it a try, I guarantee you won't be sorry.

Mediterranean-Style Chicken
Prep Time: 25 minutes
Total Time: 25 minutes
Servings: 6

2 cups uncooked multi-grain penne pasta (any shape pasta will work)
2 tsp olive or canola oil
1 small onion chopped (1/3 cup)
2 medium zucchini cut into half lengthwise, then cut crosswise into 1/4 inch pieces
2 cloves garlic, finely chopped
2 cups chicken breast, diced
1 can (14.5 ounce) no salt tomatoes, undrained
1 can (8 ounce) tomato sauce
1/2 tsp dried oregano leaves
1 tsp dried basil leaves
1/4 cup pitted Kalamata olives, quartered lengthwise
3/4 cup crumbled reduced-fat feta cheese

In 4-quart Dutch oven, or any other 4-quart pot, cook and drain pasta as directed on package, omitting salt. Return to the pot and cover to keep warm.

In 12-inch nonstick skillet, heat oil over medium heat. Add onion; cook 3 to 4 minutes, stirring occasionally, until crisp-tender. Add zucchini and garlic; cook 2 minutes. Stir in chicken, tomatoes, tomato sauce, oregano and basil. Reduce heat to medium-low; simmer 5 to 7 minutes, stirring occasionally, until zucchini is tender and mixture is hot. Stir in olives.
 

Pour chicken mixture over pasta. Top with feta cheese; toss to coat.

Healthy Snacking...Be Prepared

You never know when hunger is going to strike and you don't want to resort to the bags of potato chips you have hiding out in your pantry!  It is really easy to keep your pantry stocked with healthy snack options so when it is in between meal times and you or your children are hungry you have some great options.

1. Nut Butters: Whether it is peanut or almond, nut butters are really filling and healthy when they are eaten in moderation.  I personally love taking a tablespoon and eating it on an apple, celery or banana.  Yum. You could also spread them on a piece of whole grain toast or crackers.

2. Chocolate Hazelnut Spread: It is similar to a nut butter because it is healthy and filling but with the added chocolate it can also help curb a chocolate craving. It is delicious on toast, crackers or fresh fruit.

3. Vanilla Wafers or Gingersnaps: These little treats are a healthier alternative than chocolate chip or sugar cookies. Because they are such little cookies you can eat a couple and feel satisfied and be better off than if you had eaten one regular cookie.

4. Canned Tuna or Chicken: It can be whipped up quickly into a salad to top crackers or make into a small sandwich. They even come in multiple sizes or snack packs now to keep on hand for an even faster option.

5. Nuts: Nuts of any kind are healthy when eaten in moderation. If you are too hungry for just one serving, try pairing them with dried fruit.

6. Dried Fruit: They are a really simple way to get extra nutrients but they can also help satisfy a sweet tooth. They are even more satisfying when they are eaten with a small handful of salted nuts.

7. Natural Popcorn: When it isn't loaded with butter and salt, popcorn makes a great healthy snack. If you don't like to eat it plain try spraying it with a little cooking spray and then sprinkling with a little low-fat Parmesan cheese and pepper.

Healthified Tomato Basil Primavera

I haven't tried this recipe out yet but saw it this morning and decided it is on the menu for tonight!  I happen to have lots of veggies in my fridge that need to be used up and love the ingredient list because it isn't anything that I don't normally keep stocked in my kitchen or pantry.  This recipe still gives you a creamy flavorful pasta but doesn't have all of the fat and calories!  And it is loaded with veggies to add tons of texture and flavor.  If you don't have all of the veggies suggested, that's ok!  Add in broccoli or cauliflower, any color of bell pepper, use whatever kind of veggies your family likes.  That is the great thing about cooking, you can customize things to what you and your family enjoy!  Give it a try, I am positive you will be glad you did!

 

Healthified Tomato Basil Primavera

 Prep Time: 15 minutes

 Total Time: 35 minutes

 Servings: 6

8 ounces dried whole wheat or whole grain penne or mostaccioli

2 cups Green Giant® frozen sugar snap peas

1 cup assorted fresh vegetables (such as fresh red sweet pepper strips, 2-inch-long pieces trimmed fresh asparagus, and/or quartered-lengthwise packaged peeled baby carrots)

1 cup sliced zucchini or summer squash

1 cup halved cherry tomatoes

1/2 cup Progresso® reduced-sodium chicken broth

3 tablespoons Gold Medal® all-purpose flour

1/4 teaspoon salt

1 1/4 cups low-fat milk

1/4 reduced-sodium chicken broth

3/4 cup finely shredded Parmesan or Asiago cheese (3 ounces)

1/2 cup lightly packed fresh basil, coarsely chopped

4 teaspoons snipped fresh thyme or oregano

1/3 cup sliced green onions (optional) 

 

 

In a 4-quart Dutch oven, cook pasta according to package directions; add the sugar snap peas and the 1 cup assorted vegetables for the last 2 minutes of cooking. Drain well. Return to hot Dutch oven. Add zucchini and cherry tomatoes.
 
In a medium saucepan, whisk together chicken broth, flour, and salt until smooth. Stir in milk and sherry. Cook and stir until thickened and bubbly; cook and stir for 2 minutes more. Remove from heat; stir in cheese, basil, and thyme.

Add herb sauce to pasta mixture; toss gently to coat. Divide among six serving plates. If desired, sprinkle with green onions.

Source: Live Better America

Planks

My gym was closed for maintenance or two whole weeks!  I attend Spin classes there 4-5 times a week and suddenly I was left without a workout!  I have a handful of workout DVDs that I really enjoy but after a couple of days of doing those I decided I needed to come up with something else or I was going to get bored.  It was still freezing outside so going for my long, brisk, walks wasn't an option so I started looking on line for workout videos.  I found some pretty good ten minute videos and I would do 3 or 4 of them back to back.  One of them had you do planks a couple of different times.  I knew that planks worked my abs and arms because they were burning so badly while I was doing them!  But then I stumbled upon this article on news.Health.com and have decided that I need to start incorporating planks into my workouts more regularly.  They are great for you!  Here are some of the things that I learned about planks...

Planks have exploded as one of the greatest core workout moves, and for good reason—they’re killer for your abs while also working the rest of your body. If you’re getting a start on your summer swimsuit bod, planks might be your best friend. While improved strength and muscle tone are reason enough to add planks to your workout routine, this move has many other health benefits that often go overlooked. Here are 4 things you should know about planks.

1. They improve your posture
Who knew that planks help to improve your posture?  Planks work your back, chest, shoulders, and neck in addition to your abs. Strengthening these muscles allows you to keep your shoulders back and your chest high. Planks also develop isometric strength in your core, which helps you stand up straight or sit up straight for long periods of time.

I was hooked after reading reason number 1.  I sit at a desk all day long and have developed horrible posture and am starting to deal with the negative effects of that.  I need to improve my posture badly!

Try a plank with elbow to knee rotation: Get into a basic plank on your hands, then drive your right knee and your left elbow to meet in the middle of your body. Return to the starting position, and repeat on the other side.

2. They’re easy to modify
Planks don’t discriminate. Whether you’re a beginner or a fitness guru, planks are a great workout move because they’re easy to adapt to your specific level. As a beginner you can start with basic plank moves and hold them for shorter amounts of time. For example, hold a basic elbow plank for 15 seconds. As you become more advanced, increase your time and try a harder position like a plank with leg extension (below). Before you know it, you’ll be holding a plank with leg and arm extension for a minute plus!

Try a plank with leg extension: Get into a basic plank, and then lift your right leg a few inches into the air so that your toes are off of the ground. Hold this position for a count of 10, and then switch to your left leg. As you improve, try extending your opposite arm in addition to your leg. Really advanced? Extend your same side arm and leg. 

3. They increase your flexibility
Planks are a great way to stretch out the back of your body, particularly your legs. Pressing your thighs up into position stretches your hamstrings while also stretching the arches of your feet. Side planks stretch out our sides, as well, especially when you extend your arm up over your head in line with your body. Planks provide the best of both worlds—stretching and strength training in one!

Try a rocking plank: Get into a basic plank and use your toes to rock your body forward and backward a few inches either way. This will help you to sink into the stretch in the backside of your body.

4. They test your balance
One of the reasons that planks and side planks are such great core exercises is that they require you to engage your abs to the max in order to stay upright. Particularly during side planks or planks with extensions, your balance is tested and therefore, improved. If you really want to work on your balance, planks on a stability ball are a good challenge, as well.

Try a side plank with leg raise: Get into a side plank with your legs stacked. Lift your top leg up and hold for a count of one. Lower it and repeat. Switch sides after working your first side.  

Source: Jennifer Cohen, a leading fitness authority via Health.com

Vitamin C

Vitamin C is a powerful internal antioxidant that supports lymphocyte and natural killer cell activity, as well as white blood cell production (associated with a strong immune system).

Your body cannot make vitamin C on its own, so you have to get it from food and/or supplements. It's essential for numerous bodily processes, including bond and connective tissue health.  Vitamin C also increases the body's absorption of iron and regenerates vitamin E.

You can reduce the frequency and duration of colds and the flue, particularly in extreme athletes and those living in cold climates; boost energy; alleviate allergies; strengthen bones; enhance collagen production; and reduce your cancer risk.

Daily dosage vary widely for every person. In general, at least 1,000 mg of vitamin C and up to 15,000 mg daily can be used.  Abdominal bloating, gas, and loose stools are signs that you've taken more than your body can absorb.

Ester-C is a proprietary form of vitamin C that is non-acidic and highly absorbable. It is available in capsules and powders.

Signs that you need more vitamin C:

• Low energy/fatigue
• Poor/slow wound healing
• Frequent colds and/or infections
• Lung problems

There are also a lot of great ways to get more vitamin C in your diet just from the foods you eat. 

• Papaya
• Bell Peppers
• Strawberries
• Broccoli
• Cauliflower
• Lemon Juice
• Pineapple
• Brussels Sprouts
• Kiwi
• Kale

Source: betternutrition

Cacao Nibs

Cacao Nibs are something I am just recently discovering.  They are rich, intense and slightly bitter and have all of the advantages of chocolate--lots of antioxidants, magnesium and iron--without having any of the sugar.  These amazing little treats are bits of cacao beans that have been separated from their husks and come in both roasted and raw varieties.  You can use them just like chocolate chips in granola; stir them into your ice cream or even peanut butter; sprinkle them on oatmeal or caramel popcorn or add them to your diet with the following yummy tips.

Crave-Buster Candy: Grind cacao nibs in a coffee grinder; melt honey and coconut oil in a small saucepan; then stir in both ground and whole cacao nibs. Add walnuts, stir to coat; and bake at 350 degrees for 10 minutes.  Cool and then break into large pieces.

Sugar-Free Smoothie: In a blender combine almond milk, cacao needs, chia seeds and a frozen banana; puree until thick and creamy.

Easy Mole: Mix dried chipotle powder, coriander, cinnamon, garlic powder, black pepper, salt and a pinch of ground clove with ground cacao nibs. Add sesame seeds, olive oil, and tomato sauce and simmer until think for a rich mole sauce.

Breakfast Treat: Stir whole and ground cacao nibs and minced pecans into pancake batter; cook; and top with cacao nibs and maple syrup.

Seductive Dessert: Combine coconut milk, vanilla extract, honey, cacao nibs, and cornstarch in a small saucepan, and simmer for 10 minutes until thickened. Pour into small cups or ramekins and chill until firm. Sprinkle with cacao nibs before serving.

I haven't been able to find cacao nibs in most grocery stores but have seen them in stores like Sprouts or Whole Foods.  Give them a try, they are a tasty little indulgent but healthy treat!