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Heart Healthy Recipes, Issue #083 - Health Benefits of Asparagus
April 27, 2024

Welcome to Heart Healthy Recipes' Newsletter

This month we are highlighting the health benefits of asparagus, along with some recipes to help get started on a heart-healthy lifestyle and diet.

Asparagus recipes include a heart-healthy steam preparation method of asparagus along with several topping ideas.

Great for a spring-time brunch get-together.

Benefits of Asparagus

The in-season, antioxidant-rich asparagus is considered a spring superfood with many vitamins and minerals. Some of the vitamins and nutrients found in asparagus are vitamins A, C, E, K, along with vitamin B6.

Among the minerals in asparagus is heart-healthy potassium. Potassium helps the heart function by helping the muscles of the heart contract, sending nerve signals, and help keeping a regulated heart rhythm. The potassium-rich asparagus may also benefit the heart by helping to decrease blood pressure if blood pressure is elevated.

Cooking Tip: To retain most of the above asparagus nutrients, it is usually best to prepare the asparagus by steaming the vegetable.

Healthy Steamed Asparagus

Simply prepared asparagus by steam method to preserve most of the nutritional benefits.

Recipe Ingredients:

10 oz. asparagus, medium thickness (approximately 20 spears)

Recipe Instructions:

In a saucepan, add about an inch of water. Place a steamer basket into the saucepan. Bring the water to boil.

Gently snap off the ends of asparagus or cut about one inch from the bottom of each asparagus. Place the asparagus into the steamer basket and cover saucepan with lid. Steam asparagus for approximately 5 minutes, until barely tender.

Remove the asparagus from the steamer and place on a serving platter.

Optional toppings include freshly squeezed lemon juice, grounded black pepper, and minced garlic (or garlic powder).

Makes 4 servings.

"Home Is Where Mom Is" Floral Ceramic Mug

Mustard Sauce Topping

Creamy, vegan mustard sauce made with egg-free mayonnaise and heart-healthy olive oil.

Recipe Ingredients:

2 tablespoons egg-free, vegan mayonnaise

1 tablespoon extra-virgin olive oil (EVOO)

1 tablespoon apple cider vinegar

1 teaspoon yellow or Dijon mustard

Recipe Instructions:

In a mixing bowl add vegan mayonnaise, olive oil (EVOO), vinegar, and mustard. Thoroughly stir ingredients together until sauce is a smooth texture. Drizzle over asparagus or other favorite veggies.

Makes 4 servings.

Vegan and Honey Mustard Dressing

Oil-free, fat-free dressing seasoned with heart-healthy garlic and sweetened naturally with maple syrup or honey.

Recipe Ingredients:

3 tablespoons yellow or Dijon mustard

2 tablespoons maple syrup or honey

1 tablespoon apple cider vinegar

¬Ĺ teaspoon garlic powder

Recipe Instructions:

In a mixing bowl add mustard, maple syrup or honey, vinegar, and garlic powder. Thoroughly stir ingredients together until sauce is a smooth texture. Drizzle over desired asparagus and favorite veggies.

Makes 6 servings.

For More Asparagus Recipes, Please Visit:

Asparagus Peas Veggie Dish

Lemon-Lavender Asparagus

Ceramic Beverage Mugs:

Enjoy your favorite tea or beverage with a new mug. For availability, please visit:

Beverage Mugs or Click Here

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*Medical/Nutritional Disclaimer: Heart Healthy Recipes' Newsletter and website offers informational service only and the information contained in this newsletter is not intended as professional nutritional or medical advice. The content in this newsletter should not be used solely during a medical emergency or for the diagnosis or treatment of any medical condition. Please consult your doctor or other qualified health care provider regarding any course of medical treatment.
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