Friday Side Dish: Asparagus Salad

Asparagus are green spears, succulent and tender, considered a delicacy since ancient times. This highly prized vegetable arrives with the coming of spring, when its shoots break through the soil and reach their 6-8 inch harvest length.

In California the first crops are picked as early as February, however, their season generally is considered to run from April through May. The growing season in the Midwest and East extends through July.

According to The George Mateljan Foundation for the World's Healthiest Foods, "It's not surprising to see asparagus being heralded as an anti-inflammatory food because it provides a truly unique combination of anti-inflammatory nutrients."

While we have yet to see large-scale dietary studies that examine chronic diseases in humans and asparagus intake, WHF claims to expect asparagus intake to show reduced chronic disease risk in two particular areas: heart disease and type 2 diabetes.

The amazing B-vitamin content of asparagus. In the WHF food rating system, asparagus emerges as an excellent source of folic acid, vitamin B1, and vitamin B2 as well as a very good source of niacin, choline, vitamin B6, and pantothenic acid. Because B vitamins play a key role in the metabolism of sugars and starches, they are critical for healthy blood sugar management and heart health, has well.

Heart disease and type 2 diabetes are both considered chronic diseases that evolve in relationship to chronic, excessive inflammation and oxidative stress. The outstanding antioxidant and anti-inflammatory nutrient composition of asparagus would seem to make it a no-brainer for inclusion as a risk reducer in both of these chronic disease areas.

Simple way to dress up asparagus when it's fresh and in season.

Asparagus Salad
Serves 6

Ingredients:
3 pounds thick asparagus
2 tablespoons white wine vinegar
1 teaspoon Dijon mustard
1/3 cup extra-virgin olive oil
Salt and pepper
1 large egg, hard-boiled

Trim the ends of the asparagus and, using a vegetable peeler, peel the bottom halves. In a large, deep skillet, bring a few inches of salted water to a boil. Add the asparagus and cook until al dente, about 5 minutes. Drain and rinse under cold water.

In a small bowl, whisk together the vinegar and mustard. Drizzle in the olive oil, whisking until combined; season to taste with salt and pepper.

Place the asparagus on a platter and drizzle with the dressing. Halve the hard-boiled egg and press through a sieve over the asparagus.

Source: Rachael Ray

The body needs more than 40 nutrients: vitamins, minerals and water, as well as energy-providing protein, carbohydrates and fats. No one food supplies all the essential nutrients in the amounts needed. Therefore, it is important to eat a variety of foods each day.