Amazing Asparagus

For centuries asparagus has been consumed for medicinal purposes due to its array of wonderful health properties. Asparagus is a fantastic source of antioxidants and carries a unique range of phytonutrients, vitamins and minerals.

Asparagus provides superb digestive support. It is one of a few vegetables (including chicory and artichokes) that contain inulin. This special type of fibre passes undigested through to our large intestine and provides food for our beneficial bacteria. This will allow our healthy bacteria to flourish and consequently strengthen our immune system and optimise digestive health.

Asparagus is an outstanding food for heart health and blood sugar balancing. Its unique combination of anti-inflammatory phytonutrients and antioxidants help to reduce the risk of these chronic health conditions and provide anti- cancer properties.

Additionally, the B vitamins and choline play an important role in the breakdown of starches and sugars, aiding the regulation of blood sugar. Furthermore, these particular nutrients contribute to a healthy heart by reducing our homocysteine levels. (High levels of this substance can be a risk factor to heart disease.)

Asparagus can be enjoyed in a host of ways; in salads, stir-fries and frittatas; steamed and topped with a poached egg, blended into a soup or simply combined with gorgonzola and hazelnuts to create a delicious aromatic risotto.

My weekly ‘Nutritional Nugget’ written for Fields to Fork Organics

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Awesome Artichokes

Jerusalem artichokes are the fleshy, bumpy, root vegetables not to be confused with the edible flowering globe artichoke. Known also as the sunchoke, sunroot and earthapple this tuber vegetable is rich in nutrients and has wonderful health promoting properties.

The Jerusalem artichoke is an excellent source of soluble and insoluble fibre providing protection against gut problems including colon cancer. In addition, this vegetable contains a unique type of carbohydrate in the form of inulin. This substance passes undigested in the gut, all the way down to our large intestine, where it becomes a great source of food for our probiotic bacteria. Allowing these beneficial bacteria to flourish in the gut is vital for both our immune system and digestive health.

The Jerusalem artichoke contains many minerals however it is particularly rich in iron, which is essential for the delivery of oxygen to every cell within your body. Furthermore, the high potassium content in Jerusalem artichokes can help to maintain normal blood pressure and will also help our muscles to work effectively.

The artichoke is particularly versatile; it can be eaten raw in salads, mashed, roasted, sautéed, steamed or stir fried. It is also delicious in soups and stews.

Top tip; Place the cut pieces of Jerusalem artichokes in a bowl of cold water and lemon juice to prevent them from browning when exposed to the air.

My weekly ‘Nutritional Nugget’ written for Fields to Fork Organics

If you are interested in reading more ‘Nutritional Nuggets’, top tips and the latest nutrition news, sign up to my monthly newsletter at www.marcellerosenutrition.co.uk