Spring is the best season for young sprouts and asparagus! Nutritionally, they’re full of benefits, so let’s taste them!
THE DIETICIAN’S EXPLANATIONS
Spinach : it’s a great source of carotenoids that protect our eyes (retinal degeneration, cataracts and retinitis pigmentosa). Cooked spinach is more nutritious than ras ones (cooked spinach contains nearly 6 times more lutein, zeaxanthin and betaine than raw spinach). Regarding iron, Popeye’s allegations are true : spinach is full of iron … but be aware that iron from vegetable is very little absorbed by the body, compared to iron from animal foods.
Asparagus : green, white or purple, it’s an excellent source of folate (vitamin B9 that is essential to pregnant or lactating women). Its antioxidants (flavonoids) help our body to prevent many diseases by reducing the damage caused by free radicals. Warning : overcooking asparagus reduces its flavaniod’s concentration. Boiling the asparagus for 60 minutes decreases by almost 45%. It is important to cook them in a small amount of water, to steak them , or to cook them in the microwave just thetime to soften them.
Watercress : like most vegetable from the crucifer family, it’s a great source of glucosinolates, the molecules that help to limit the development of certain cancers. They’ve also got anti-bacterial and anti-fungal properties. But, if you cook watercress too much, it causes significant loss of glucosinolates through the cooking water, so it is best to eat it ras or lightly cooked in a small amount of water.
Spinach salad with sesame
1 bunch of baby spinach, 3 tbsp sesame oil, juice of one lemon, 1 tablespoon soy sauce, 2 boiled eggs.
In a bowl, combine the spinach with oil, soya and lemon juice. Add 2 boiled eggs.
Raspberry and spinach smoothie (servings 2)
2 culs of fresh spinach, 1 cup frozen raspberries, lemon juice, 1 banana
In a blender, combine the spinach, the banana, the lemon juice and the raspberries. Add water until the desired consistency, taste quickly.
Cream of asparagus with almonds (servings 4)
800g green asparagus, organic vegetable broth, 3 tablespoons almond cream, slivered almonds for decoration.
Clean and cook the asparagus and steak them at a mild température. Mexcept make a vegetable broth with water and an organic broth, mix the asparagus by adding broth gradually until the consistency desired, add the almond cream and mix. Toast the almonds in a pan and sprinkle them on soup bowls to decorate.
Spaghetti with Pesto Watercress (Servings 4)
1 bunch of watercress, 2 small garlic cloves, 25 g cashew nuts, 25 g almonds, 20g grated Parmesan cheese, 15 cl of olive oil, 500g of spaghetti pasta.
Wash the watercress. Then, place it in a blender. Peel the garlic. Toast the almonds and cashews in a hot pan until they are brown, and set aside. In the blender, mix the watercress leaves, roasted almonds and cashews, and garlic. Add grated Parmesan and pour in the olive oil until the desired consistency. Dip the pasta in boiling salted water pot and cook according to the time indicated on the package. Drain the pasta and pour the watercress pesto on top of it .