The Knobbly Plate

A veggie, foodie, photography site

Featured Ingredient

ASPARAGUS

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Now I know it’s not in season but I just love asparagus and I look forward to the fresh English asparagus every springtime.

Consuming fruits and vegetables of all kinds has long been associated with a reduced risk of many lifestyle-related health conditions.

Many studies have suggested that increasing consumption of plant foods like asparagus decreases the risk of obesity, diabetes, heart disease, and overall mortality while promoting a healthy complexion and hair, increased energy and overall lower weight.

Asparagus ranks among the top 20 foods in regards to its ANDI score (Aggregate Nutrient Density Index); this score measures vitamin, mineral, and phytonutrient content in relation to the caloric content.

To earn a high ANDI rank, food must provide a high amount of nutrients for a small amount of calories.

Asparagus is one of the best natural sources of folate. Adequate folate intake is extremely important during periods of rapid growth such as pregnancy, infancy, and adolescence.

Asparagus is high in both fiber and water content, this helps to prevent constipation, maintain a healthy digestive tract, and lower the risk of colon cancer.

Adequate fiber promotes regularity, which is crucial for the daily excretion of toxins through the bile and stool. Recent studies have shown that dietary fiber may also play a role in regulating the immune system and inflammation, consequently decreasing the risk of inflammation-related conditions such as cardiovascular disease, diabetes, cancer, and obesity.

According to the Department of Internal Medicine and Nutritional Sciences Program of the University of Kentucky, high fiber intake is associated with a significantly lower risk of developing coronary heart disease, stroke, hypertension, diabetes, obesity, and certain gastrointestinal diseases.

Increased fiber intake has also been shown to lower blood pressure and cholesterol levels, improve insulin sensitivity, and enhance weight loss for obese individuals.

ROMANESCO

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I love the geometric shapes in romanesco, isn’t nature wonderful at patterns. This is just coming into it’s early season and can be used as an alternative to regular cauliflower as its part of the same family of vegetables.

Romanesco (Brassica oleracea) is part of the cruciferous family. It is often called broccoflower but more closely resembles cauliflower.

A bright yellow-green, Romanesco is incredibly unique and strangely beautiful. The outer appearance is so distinctive that it has led some to joke that it was seeded here by an alien race (that might also explain the egg-laying mammalian platypus).

The Romanesco is a natural cross between cauliflower and broccoli, the two better-known produce items. It has a flavor comparable to cauliflower with a slightly “nutty” undertone. Scientists and nutritionists consider it one of the most easily digestible vegetables available.

Originally cultivated in Italy, this edible flower is tender, making it a perfect addition to recipes in place of broccoli or cauliflower. The slightly different flavor and interesting look can spruce up tired recipes. Cook times should be shortened to avoid overcooking.

Vitamins and minerals are abundant in Romanesco and calories are low, making it a nutrient-dense food that is ideal for the vegan diet.

You’ll find vitamin C, A, and K as well as folate, dietary fiber (though slightly less than broccoli), iron, manganese, carotene, protein, zinc, and omega-3 fatty acids in this pretty vegetable – along with so much more.