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Asparagus is a classic spring vegetable and available through May, June and sometimes July—at least here in New York and throughout the Northeast.

In addition to being a high water, high fiber and low-calorie vegetable, asparagus contains a low pesticide residue. A versatile vegetable, asparagus pairs well with peas, garlic and new potatoes.

Asparagus is an excellent source of Vitamin C, folate and vitamin K as well as minerals, especially copper and iron, as well smaller amounts of essential minerals such as potassium, calcium, manganese and phosphorus.

Eating asparagus has been associated with the following health benefits:

  • Lowered blood pressure. Asparagus is a good source of potassium.
  • Protecting against cancer. Asparagus is a naturally rich source of glutathione, a detoxifying compound that can help break down carcinogens and harmful compounds, like free radicals.
  • Reducing overall inflammation due to its high antioxidant content, including vitamins C, A and E.
  • Supporting a woman’s pre-conception and early pregnancy period because asparagus is a rich source of folate, which helps prevent neural tube effects in newborns.
  • Supporting improved digestion, especially constipation. Asparagus is a good source of fiber.

My favorite way of preparing asparagus is fast and easy. Recipe below.

Roasted Asparagus

Serves 2 to 4

1 to 2 pounds fresh asparagus, tough wood ends snapped off and discarded
2 tablespoons olive oil
Celtic sea salt, to taste

Preheat oven to 350°F. Line a 9-inch x 13-inch heavyweight baking sheet with parchment paper.

Snap off the tough, woody ends of each asparagus. Rinse will. Spread asparagus evenly on parchment paper lined baking sheet.

Drizzle olive oil over asparagus and, using your fingers, rub olive oil over asparagus so that it is distributed evenly. Sprinkle apx. ½ teaspoon of Celtic sea salt over asparagus.

Place asparagus on center rack in preheated oven. Roast approximately 8-9 minutes. Take pan out and use tongs to turn asparagus to uncooked side. Return pan to oven—turning pan to other side (for even roasting)—and roast another 8-9 minutes, or until a knife inserted into asparagus slides out easily.

Remove from oven and let cool.

Hi, I’m Kathryn Matthews. As a Board Certified Functional Health Coach, I help clients reclaim their energy, vitality and well-being. I want you to feel empowered about taking charge of YOUR health! To learn more, see About Kathryn.

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