|
Welcome
to the latest issue of “Making the Healthy Choice
the Easy Choice.”
Each
month you will find information you can use on a monthly
topic, healthy eating, recipes and more! I welcome your
feed back and questions. Please send them to janet@nourishyourlife.com.
Thank
you!
"Making the Healthy Choice the Easy Choice”
Spring, 2004
Welcome to the “first day of Spring” issue of
“Making the Healthy Choice the Easy Choice.” Here you
will find information you can use on a timely topic,
healthy eating, recipes and more! I welcome your feed
back and questions. Please send them to
janet@nourishyourlife.com Thank you
Spring is the time for new growth.
What “new growth” are YOU experiencing this first day of
Spring? Are your daffodils peeking through the warming
earth? Or, as we in Michigan, are still experiencing
cold and snow…what other “new growth” may come to us?
Have you considered your own personal growth? How have
you changed during the winter months?
When our children were young, we would take them to the
park and hunt for “signs of Spring.” Anything they
found, counted. Sometimes it was a tiny blade of grass;
sometimes a little crawling critter. Even stones counted
if that is what they pointed out…
The joy was found in the discovery of something they had
not noticed before.
My challenge for you this month, is to discover
something you have never noticed before. Is it a tiny
glow in your child’s smile? New buds on your pussywillow
tree? Or how about new growth deep inside your soul-the
product of winter hibernation as you buried yourself in
that new book. As you hunt for Spring and discover
newness, write to me about your experience. I would LOVE
to hear from you.
janet@nourishyourlife.com
Quote for the month:
“I love Spring anywhere, but if I could choose, I would
always greet it in a garden.” -Ruth Stout
Healthy eating in Springtime
Time to shed those winter pounds? Or maybe just brighten
your mood? Go for the fruits and vegetables! They are
packed with vitamins and minerals that will give us the
boost we need this time of year.
Healthy eating in Springtime reminds me of asparagus!
Have you noticed the asparagus coming up? It grows wild
by the side of the road; a sure sign of Spring.
Asparagus is actually related to the lily family. Green
asparagus is most commonly seen type. You may also find
white or purple varieties. The white asparagus plant is
grown underground to prevent the chlorophyll from
developing. The purple asparagus, which is called viola,
turns green while cooking.
When purchasing asparagus, choose thin, tender spears
with tightly closed tips. It may be stored in the
refrigerator, in a plastic bag, for about three days.
Another way of storing it is to trim the ends and place
in a glass of water, tips up. The tips may be covered
with plastic to prevent drying.
There are many ways to prepare asparagus: soups, salads,
sandwiches, breads, sauces, to name a few. What is your
favorite recipe for using asparagus? Send it to me at
janet@nourishyourlife.com and I will publish it in
the next newsletter.
Health benefits
Asparagus is fat free, sodium free and cholesterol free.
It is high in folate, and a good source of vitamin A and
vitamin C. In 5 spears (93 grams) there are 25 calories,
4 grams of carbohydrate, 2 grams of fiber and 2 grams of
protein. A diet rich in folate is especially recommended
for women in their child-bearing years, to reduce the
risk of birth defects.
My challenge for you this month is to try a new recipe
using asparagus; either the green, white or purple
variety. Why not try all three? Looking for a great new
recipe? Try Asparagus Quinoa Soup
Asparagus Quinoa Soup
Serves 6
Ingredients
1 pound of asparagus, woody ends broken or cut off
6 cups of vegetable or chicken stock. Use canned or
homemade
½ cup onion, finely chopped
½ cup potato, shredded
1 sweet red pepper, julienne sliced
Salt and pepper to taste
1 cup cooked quinoa
For cooking directions go to
www.nourishyourlife.com/quinoarecipes.htm
Directions
1.Cut tips from asparagus spears and set aside. Cut
spears into 1 inch pieces.
2.In a large saucepan, bring stock or broth to a boil.
3.Add asparagus pieces, onion and potato. Simmer until
asparagus is tender; about 20 minutes.
4.In a small saucepan of boiling water, add asparagus
tips.
5.Simmer until tender, about 5 minutes.
6.Carefully pour broth with asparagus, onion and potato
into a blender or food processor. Puree soup until
smooth. Strain, if necessary, to remove any woody
particles remaining from asparagus.
7.Return to saucepan and add cooked quinoa.
8.Heat until very warm, not boiling.
9.Season to taste with salt and pepper.
10.Divide into 6 bowls. Garnish with sweet red pepper
and asparagus tips.
Nutrition facts (approx)
123 cal; 12grams carbohydrate; 9grams protein; 4.5grams
fat.
Next Issue
The Amazing Mushroom!
Now…go hunt for SPRING!
|
