Aparagus in Sevananda's Co-Options Newsletter

Check out the article about asparagus I wrote for the May issue of Sevananda's Co-Options Newsletter. Enjoy.

Look, Asparagus!! -- by Chef Asata Reid

Now that spring has sprung, all kinds of lovely produce is on hand. During this time of plenty -- filled with tender peas, beautiful sprouts and baby lettuces, and the first wild mushroom crops of the year -- one vegetable in particular is a welcome addition to my shopping cart: asparagus.

There was a time when asparagus wasn’t available year ’round -- especially organically grown asparagus. But these days even the mega-markets stock asparagus 12 months a year, even if it’s flown in from South America, which makes for one big carbon footprint and prices over $4 a bunch. Yikes!

Locally, it’s available during thespring from Georgia farms, such as Cowgirl City Ranch located about 15 minutes south of Atlanta in Tyrone, and Locally Grown Cooperative in Athens.

The popularity of asparagus dates back to ancient Egypt, where it spread across north Africa and into Europe. Asparagus likes sandy, salty soil, which makes asparagus beds less than ideal for companion planting with the exception of a lovely friend to pair with both in the garden and on the plate -- the tomato, which repels asparagus beetles. In return, asparagus may ward off root nematodes that are attracted to tomato plants. Growing asparagus has other challenges in establishing prolific beds. The crown, which is planted below ground, may take up to three years before it starts to send up the tender, edible shoots. But once a bed is established, this perennial member of the lily family can continue to produce for nearly two decades. Asparagus has diuretic properties and the rhizomes and roots have been used to treat urinary issues. Historically, it has also been used to reduce inflammation linked to rheumatism and arthritis. The vegetable is a good source of folic acid, potassium, fiber and the amino acid asparagines, and it carries high doses of vitamins K, A and C.

Asparagus also provides an indigestible, and therefore diabetic-friendly, carbohydrate called inulin which feed the “good flora” Bifidobacteria and Lactobacilli in our digestive tracts.

Choose bunches with straight, slim stems, and tightly closed, dark-green or purple “flowers” at the tip. Cut off the woody base or on slim stems, shave off the fibrous tip with a peeler. To store asparagus, wrap the end in a damp paper towel and stand upright. Use within two or three days for best results.

I’m excited to see the return of local asparagus. It pairs so well with almost all other spring produce: baby beets, the first vine-ripened tomatoes, pattypan squash, zucchini, and morel mushrooms. In fact, tossing some asparagus, cooked or raw, into a dish instantly evokes the need for dining alfresco and enjoying the balmy weather. Asparagus cooks very quickly so it’s a perfect side dish for last-minute meals. And its crispy, tender texture can make a rice or pasta dish more interesting and nutritious. Asparagus loves aromatics like garlic, leeks and shallots, and it holds up very nicely to citrus notes like lemon. To boost the protein power of asparagus, sauté it with sesame seeds, top steamed asparagus with shaved parmesan cheese, or serve with eggs in an omelet or quiche. Try serving asparagus tips to the kids to dip into hummus or dressings along with their usual carrot sticks and broccoli tops.

Chef Asata Reid teaches the Natural Foods Series offered monthly at Sevananda, where she has been a member since 2006. Through her Atlanta-based company, Life Chef, she leads cooking classes and healthy food seminars, and discusses all things food-related at www.lifechef.blogspot.com.

Food As Medicine @ St. Philip AME June 7

Be sure to check out our next Life Chef Class at Saint Philip AME on June 7 from 10 a.m. to noon.

We'll be returning to the theme Food as Medicine in honor of Men's Health Awareness Month and of course, Fathers Day.

The menu will include food items that science and medicine have confirmed or are researching to prevent or reverse some of the most common ailemnts afflicting Americans today: diabetes, hypertension and cardiovascular disease, obesity and cancer.

The class is $10 per person, $5 for seniors (over 55). And as always the food promises to be delicious! See you then!

Cinnamon & Honey Glazed Bananas with Almonds

I created this yummy no-cook topping for a KIDS CAN COOK Mothers Day class where the young chefs learned to make several healthful meals for mom.

Cinnamon & Honey Glazed Bananas with Almonds

1-2 bananas, peeled and sliced
1 Tbsp honey (or more if you prefer)
dash of cinnamon
1 tsp of sliced almonds (raw or toasted)

Combine ingredients and use as a quick breakfast or dessert topping. The banana combo can also be heated for a softer texture or as a filling.

Here are some notes compiled from sources like The World's Healthiest Foods website and other research:

Kashi brand Heart to Heart Honey Oat waffles claim to help reduce cholesterol by providing 1 gram of soluble fiber from oats. Made with six antioxidants from white tea, green tea and grape seed, these quick cooking toaster waffles also support a healthy cardiovascular system and have been given the seal of approval by the American Heart Association.

Bananas are an ideal finger food for young children, is easily digested, rarely cause allergies and contain natural sugars (sucrose, fructose and glucose) which are released quickly into the bloodstream, giving instant energy. The banana contains a high-grade protein, which includes three of the essential amino acids.

Almonds have been reported to help lower LDL or “bad” cholesterol, thus reducing the risk of heart disease. Almonds have also shown to lessen post-meal surges in blood sugar, reducing the risk of diabetes AND clear out free radicals that have been linked to cancer. Packing protein, and manganese, copper and riboflavin to help with energy production, almonds are high on the list of superfoods.

These Waffles Pack a Punch

Don't have time to labor over breakfast. Try toaster waffles!

Kashi brand Heart to Heart Honey Oat waffles claim to help reduce cholesterol by providing 1 gram of soluble fiber from oats. Made with six antioxidants from white tea, green tea and grape seed, these quick cooking toaster waffles also support a healthy cardiovascular system and have been given the seal of approval by the American Heart Association.

For a delicious waffle topping, instead of syrup try this recipe for cinnamon and honey glazed bananas with almonds. Breakfast in a flash!

Kids Can Cook: Mother's Day Class Success!

Thanks to my young chefs: Cam, Malik, Shay and the two young ladies who joined us to cook for their moms during the Life Chef KIDS CAN COOK class. You guys did a fantastic job and I hope you make some wonderful meals for mom next week on Mothers Day, so that she can enjoy her day ... and don't forget to clean as you go!

The young chefs prepared a healthful breakfast, lunch and dinner and even made an old favorite snack healthier as an elegant dessert for mom.

Here's the menu:

Multigrain toaster waffles with honey-glazed bananas and almonds
Individual turkey bacon and spinach quiches with swiss cheese
Crunchy baked chicken tenders with broiled cheesy-tomatoes and oven-crisped sweet potato fries
Baked tilapia pakets with Asian vegetable medley and brown rice
Chocolate or Vanilla Pudding and Berry Parfait

I'll make sure the recipes all get uploaded with links in the next couple of days!

Be sure to check out our next Life Chef Class at Saint Philip AME on June 7 from 10 a.m. to noon.
We'll be returning to the theme Food as Medicine in honor of Men's Health Awareness Month and of course, Fathers Day. The menu will include food items that science and medicine have confirmed or are researching to prevent or reverse some of the most common ailemnts afflicting Americans today: diabetes, hypertension and cardiovascular disease, obesity and cancer. The class is $10 per person, $5 for seniors (over 55). And as always the food promises to be delicious! See you then!