Tag: Asparagus

Pasta with asparagus: many vitamins – Italian Cuisine

Pasta and asparagus: a healthy, seasonal combination, perfect for a balanced diet

In spring, asparagus pasta is an ideal dish for lunch or dinner. In fact, in this period the asparagus are in season and consequently, they ensure greater nutritional properties. Among these, the vitamins stand out. "They are molecules involved in many functions of the body," says the nutritionist Nicoletta Bocchino. "They strengthen the immune system. They promote mood regulation and protect the health of tissues, including skin and hair, "says the expert. Asparagus in particular are rich in vitamins that have antioxidant properties. "They fight the harmful action of free radicals, responsible for cellular aging. They ensure in particular vitamin A, precious for the health of the skin and eyesight. They also have a good content of vitamin C, which promotes the production of collagen, a protein allied to the health of the skin and bones. Vitamin C also has a protective action against the cardiovascular system. It protects the heart and arteries from oxidative stress "says the expert, who explains to us how to fill up on vitamins with asparagus pasta.

Pasta ok

Compared to the refined one, whole wheat pasta has a higher vitamin content. "It contains many B vitamins. In particular, it is rich in vitamins B1, B2 and B3, which are involved in the metabolism of proteins, fats and carbohydrates". They are also excellent allies of emotional well-being. «They favor the production of well-being neurotransmitters. For example, they participate in the synthesis of serotonin, the good mood hormone, "says nutritionist Nicoletta Bocchino.

The right oil

The most suitable oil for cooking asparagus is extra virgin olive oil. The advantages? Enhances their antioxidant action. "It contains good amounts of vitamin E, which protects the body from the harmful action of free radicals, responsible for oxidative stress."

Pay attention to cooking

Vitamin C and many B vitamins such as folic acid (or vitamin B9) with which asparagus are rich, are thermolabile, i.e. sensitive to high temperatures. Too aggressive cooking such as frying or water cooking such as boiling tend to destroy them. The advice to preserve them suggests the expert "is to cook the asparagus in a little extra virgin olive oil and over low heat in a pan with the lid. Alternatively, you can opt for steam cooking .

Add the shallot and the aromatic herbs

Shallots and aromatic herbs give flavor and ensure many precious nutrients. «They allow to increase the vitamin content of the dish. Shallots provide many B vitamins. Parsley is rich in vitamin C. Thyme and marjoram are also a good source of it, "says the nutritionist.

In the gallery, the other expert tips for filling up on vitamins with asparagus pasta

Asparagus: the idea for a vegetarian ragout – Italian Cuisine

A tasty and perfect preparation for this season in which the asparagus are found fresh and in many varieties

The asparagus they are a refined vegetable, perfect for flavoring many preparations, and with multiple properties, above all cleansing. There are many on the market variety, different in shape, color and taste: the best known asparagus are the green ones white Bassano, wild (thinner) and violet, which are actually white asparagus whose tips have unearthed and turned purple. The recipes for cooking them are many! For example, try the ragout of asparagus that we offer below, tasty and perfect for a light but full of taste lunch.

How to choose asparagus

Whether they are wild or cultivated, the way to choose good asparagus is to control it the ends: the tips must be of an intense color, to hold, with the leaves well closed and the tip straight. THE stems instead they must be firm, without stains and the stem must be straight, not crushed. In addition to this, it must break cleanly, and don't bend: in this case he would have lost water and therefore it would not be cooler.

How to store asparagus

To always have them fresh, as if they were just purchased, it is essential to keep them in the freezer. But how? First you need to clean them and cut off the hardest part of the stem. After that dip them in boiling water, whole or in pieces, as you prefer, for 3-4 minutes. drain, put them in a bowl with ice water and when they are cold, dry them one by one with a paper towel. Then distribute them in the special bags well closed e put them in the freezer. This way you will have them fresh whenever you feel like it. To cook them, you just have to add them still frozen and cook them together with the other ingredients.

sauce-of-asparagus

The recipe for the asparagus ragout

Ingredients

500 g green asparagus, 2 celery stalks, 1 carrot, 1 small onion, 3 tablespoons of tomato paste, 10 g dried mushrooms, 2 bay leaves, 2 clove, grated zest of one lemon, extra virgin olive oil, salt.

Method

Soak the mushrooms in a bowl with cold water. Clean the asparagus, removing the final part of the stems, the more leathery one. Steam them for 3 minutes and once ready, cut the stem into rings and set aside the tips. Coarsely chop the onion, carrot and celery and cook them in a pan with the extra virgin olive oil, bay leaf and cloves. Then add the tomato paste lengthened with water and the drained and coarsely chopped mushrooms. Cook everything for about ten minutes, then remove the bay leaf and cloves, add the asparagus and lemon zest. Salt and cook for another 5 minutes. At the end add the asparagus tips and mix well. Your ragù is ready.

In the tutorial some other recipes for cooking asparagus

Mini quiches of eggs, asparagus and dehydrated plums – Italian Cuisine

A healthy and intriguing idea for a spring lunch: to be served as a second course or as an appetizer

Do you want a healthy and tasty recipe at the same time? These mini quiche of California eggs, asparagus and plums, created by food blogger Teresa Balzano, are the ideal dish for a spring lunch, light and in line with health, thanks to the diuretic properties of asparagus and the fibers contained in California plums. A simple recipe, quick to make and that satisfies your desire for good things.

All the properties of California plums

Maybe not everyone knows which one super food are the dehydrated plums of California, a concentrate of fiber but also of vitamins and minerals which, if taken daily, is very good for the heart, bones and digestive system. The doctor confirms it Annamaria Acquaviva, nutritionist dietician who defines this product as a real treasure trove of nutrients that do our body very well. "To start – warns Dr. Acquaviva – with a high content of vitamin K and manganese, which together help the health of the bones, while the potassium also contained in significant quantities is an aid for normal muscle function. The fibers then keep the entire intestinal tract functioning . This dehydrated fruit is also indicated for those who must follow a hypodietic regime thanks to its low glycemic index, and thanks to the composition of the carbohydrates contained, which provide easily available energy and gradual assimilation. Every day 3 or 4 California plums along with a cup of milk and 3 tablespoons of whole grains are all you need to start our breakfast with the right approach.

Here is the recipe for preparing California egg, asparagus and plum quiches

Ingredients

For the shortcrust pastry: 200 g of type 0 flour, 100 g of butter, 50 ml of water, salt to taste

For the stuffing: 6 California plums, 4 eggs, 1 bunch of asparagus, 1 clove of garlic, 4 tablespoons of grated pecorino cheese, milk to taste, extra virgin olive oil, salt and pepper.

Method: First prepare the shortcrust pastry. Quickly cut the butter into small pieces, sift the flour on a pastry board and place it in a fountain. Add the salt, butter and knead with your fingertips to form a sand. Add the cold water and mix quickly until a homogeneous mixture is obtained. You will have to be quick not to heat the dough. Form a ball, wrap it in plastic wrap and put it in the refrigerator for at least 30 minutes. Then peel the asparagus and cut them into pieces of about one centimeter. Heat a pan with a drizzle of oil and garlic. Add the asparagus and brown everything for 2-3 minutes.
Season with salt and set aside. Cut the California plums into pieces of about half a centimeter. Separate the egg whites from the yolks being careful not to break the yolks, which you will put in 4 different cups. Mix the egg whites with about half a glass of milk, add the pecorino cheese, season with salt and pepper. Mix everything well, using a whisk if necessary, to avoid lumps. Finally add the asparagus, the California plums to the egg whites and mix.

To complete:
Once the dough is ready, roll it out and cover 4 single-portion molds of about 10 cm, buttered and floured. Pour the egg whites and asparagus mixture inside. Bake in a hot oven at 180 ° C in ventilated mode. After 13-15 minutes remove the bowls and pour a yolk in the center of each one, put back in the oven and cook for 2 minutes or until golden brown. Serve immediately!