Diets and Weight Loss, Foods, Lifestyle, Uncategorized

Crust-less Asparagus Quiche

Health and Wellness Associates
EHS Telehealth

 

Crust-less Asparagus Quiche

crustlessasparagusquiche

Ingredients

 

2 cups sliced asparagus

6 egg whites

2 whole eggs

1/3 cup diced onion

1/2 cup (low-fat) feta cheese, optional parmesan cheese

1/2 cup diced tomatoes

1/4 teaspoon black pepper

Kosher or sea salt to taste

 

 

Directions

 

Preheat oven to 350 degrees.

 

Combine all ingredients in a medium mixing bowl and pour into a quiche pan or 9-inch glass pie plate.

 

Bake at 350° for approximately 45 minutes or until filling is set.

 

Health and Wellness Associates

Archived

Dr Gail Gray  CPH

312-972-WELL

 

Healthwellnessassociates@gmail.com

https://www.facebook.com/HealthAndWellnessAssociates/

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Diets and Weight Loss, Foods, Uncategorized

Benefits of Asparagus with Recipe

Asparagus-Side-Dish

 

Asparagus is a fantastic healing vegetable that is high in essential minerals such as selenium, zinc, and manganese which are vital for a strong and healthy immune system. This is especially important if you have a family line of breast cancer or cardiac problems.  It is also high in vitamins A, K, and B-complex including folate which is a building block for a healthy cardiovascular system and for woman who are trying to conceive.

 

Asparagus contains aspartic acid which is an amino acid that neutralizes excess amounts of ammonia in the body that is often the cause of exhaustion, headaches, and poor digestion. Perfect of people with gout. Asparagus contains significant amounts of healthy fiber and protein which helps to maintain blood sugar levels, prevent constipation, stabilize digestion, and stop the urge to overeat.

 

It also contains a compound called asparagine which is a natural diuretic that breaks up oxalic and uric acid crystals stored in muscles and in the kidneys and eliminates them through the urine. This natural diuretic is helpful in reducing water retention, bloating, and swelling in the body.

 

Asparagus is also high in glutathione which is an antioxidant powerhouse and particularly beneficial for those suffering with autoimmune conditions, liver disease, heart disease, cancer, and diabetes. Asparagus is known to help strengthen the liver, kidneys, skin, ligaments, and bones and it’s chlorophyll content makes it a great blood builder. Asparagus also contains inulin which encourages good bacteria in the gut that boosts nutrient absorption and helps to keep the immune system functioning properly. Asparagus is a nutrient-packed, delicious vegetable that can be eaten raw or steamed and added to soup, salads, stews, rice, and/or veggie dishes.

 

 

 

ASPARAGUS WITH LEMON BUTTER SAUCE RECIPE

 

FOR THE ASPARAGUS

water

salt

2 pound asparagus, trimmed

 

FOR THE LEMON BUTTER SAUCE

3 tablespoons fresh meyer lemon juice

3 tablespoons organic , low-sodium vegetable broth

1 teaspoon white vinegar

3 tablespoons heavy cream

1 teaspoon sugar

4 tablespoons unsalted butter , cut into pats*

salt and fresh ground pepper , to taste

OPTIONAL

Garnish with parmesan cheese , fresh chopped parsley and lemon zest

 

Instructions

FOR THE ASPARAGUS

Fill a large pot with about 2 inches of salted water and bring to a boil.

Add asparagus to the boiling water; cover with a lid and let it steam until it’s cooked to your liking, about 5 to 8 minutes, depending on the thickness of the asparagus.

Drain. Transfer asparagus to a large bowl of ice water to cool, and drain again.

In the meantime, prepare the LEMON BUTTER SAUCE

In a saucepan combine lemon juice, vegetable broth, and white vinegar. Cooking over medium heat, reduce the sauce by half.

Turn heat down to a simmer and whisk in the cream; keep whisking to break up the curds.

Add sugar and continue to whisk while adding the pats of butter, letting each pat melt into the sauce before you add the next.

Season with salt and pepper.

Simmer until sauce begins to thicken.

Remove from heat and let stand couple of minutes. Sauce will thicken as it stands.

Taste for seasonings and adjust accordingly.

Transfer cooked asparagus to a serving plate.

Serve the lemon butter sauce by drizzling over the asparagus or on the side.

Recipe Notes

*IF you prefer a creamier sauce, add more butter, about a tablespoon at a time.

 

Please share with family and friends, thank you.

 

Health and Wellness Associates

Archived Article

Dr P Carrothers

312-972-WELL

 

HealthWellnessAssociates@gmail.com

https://www.facebook.com/HealthAndWellnessAssociates/

 

 

 

Foods, Health and Disease, Uncategorized

Asparagus

aspar2

Asparagus is a fantastic healing vegetable that is high in essential minerals such as selenium, zinc, and manganese which are vital for a strong and healthy immune system. This is especially important if you have a family line of breast cancer or cardiac problems.  It is also high in vitamins A, K, and B-complex including folate which is a building block for a healthy cardiovascular system and for woman who are trying to conceive.

 

Asparagus contains aspartic acid which is an amino acid that neutralizes excess amounts of ammonia in the body that is often the cause of exhaustion, headaches, and poor digestion. Perfect of people with gout. Asparagus contains significant amounts of healthy fiber and protein which helps to maintain blood sugar levels, prevent constipation, stabilize digestion, and stop the urge to overeat.

 

It also contains a compound called asparagine which is a natural diuretic that breaks up oxalic and uric acid crystals stored in muscles and in the kidneys and eliminates them through the urine. This natural diuretic is helpful in reducing water retention, bloating, and swelling in the body.

 

Asparagus is also high in glutathione which is an antioxidant powerhouse and particularly beneficial for those suffering with autoimmune conditions, liver disease, heart disease, cancer, and diabetes. Asparagus is known to help strengthen the liver, kidneys, skin, ligaments, and bones and it’s chlorophyll content makes it a great blood builder. Asparagus also contains inulin which encourages good bacteria in the gut that boosts nutrient absorption and helps to keep the immune system functioning properly. Asparagus is a nutrient-packed, delicious vegetable that can be eaten raw or steamed and added to soup, salads, stews, rice, and/or veggie dishes.

 

Please share with family and friends, thank you.

 

Health and Wellness Associates

Archived Article

Carrothers – MM

312-972-WELL

Foods

Crustless Asparagus Quiche

crustlessasparagusquiche

Crustless Asparagus Quiche

Yield: 8 servings | Serving Size: 1 slice | Calories: 72 | Total Fat: 3 g | Saturated Fat: 2 g | Previous Points: 1 | Points Plus: 2 | Trans Fat: 0 g | Cholesterol: 49 mg | Sodium: 120 mg | Carbohydrates: 3 g | Dietary Fiber: 1 g | Sugars: 2 g | Protein: 7 g

Ingredients

  • 2 cups sliced asparagus
  • 6 egg whites
  • 2 whole eggs
  • 1/3 cup diced onion
  • 1/2 cup (low-fat) feta cheese, optional parmesan cheese
  • 1/2 cup diced tomatoes
  • 1/4 teaspoon black pepper
  • Kosher or sea salt to taste

Directions

Preheat oven to 350 degrees.

Combine all ingredients in a medium mixing bowl and pour into a quiche pan or 9-inch glass pie plate.

Bake at 350° for approximately 45 minutes or until filling is set.

Health and Wellness Associates

Archived

312-972-WELL

Foods

Asparagus Frittata

asparagus

Asparagus Frittata

  • Prep time: 15 minutes
  • Cook time: 20 minutes
  • Yield: Serves 4
  • Ingredients
  • 2 tablespoons unsalted butter
  • 1/2 cup sliced shallots
  • 1/2 teaspoon salt
  • 1 pound thin spear asparagus, tough ends snapped off, spears cut diagonally into 1-inch lengths
  • 6 large eggs
  • 3/4 cup ricotta cheese (can use cottage cheese if you prefer)
  • 1 Tbsp minced fresh chives
  • 1/4 teaspoon dried tarragon
  • 1 cup shredded Gruyere or Swiss cheese

Directions:

1 Heat butter into a 10-inch oven-proof frying pan over medium heat. Add shallots and cook, stirring occasionally, until they soften and turn translucent, about 3 minutes. Add asparagus and cook for an additional 3 minutes.

2 Beat the eggs and ricotta cheese together, stir in the chives and tarragon. Pour the egg mixture into the pan and cook until almost set, but still runny on top, about 4 to 5 minutes. While cooking, pre-heat oven broiler.

3 Sprinkle Gruyere cheese over the eggs and put in oven to broil until cheese is melted and browned, and the center is set, about 6 to 8 minutes. Remove pan from oven with oven mitts and slide frittata onto a serving plate. Cut into wedges. (Be very careful with the hot pan handle! I usually ice down the handle of any long handled pan I take out of the oven so that no one mistakenly tries to pick up the pan by the hot handle.)

Health and Wellness Associates

312-972-WELL

Foods

Asparagus Tart

asparagustart

Asparagus Tart

Ingredients

(rice , almond or coconut flour work well also )

  • 1 sheet frozen puff pastry, thawed (a 9 1/2- by 9-inch sheet from a 17.3-ounce package)
  • 1 cup mascarpone
  • 1 1/2 teaspoons kosher salt
  • 1 large egg, beaten
  • 1 lemon, zest finely grated (about 1 tablespoon)
  • 1 tablespoon chopped fresh chives
  • 1 tablespoon chopped fresh tarragon
  • 1 pound pencil asparagus, woody bottoms trimmed off
  • 1 tablespoon olive oil
  • Freshly ground black pepper
  • Lightly dressed greens, for serving
Directions

Preheat the oven to 400 degrees F. Line a baking sheet with parchment paper. Lightly flour the work surface and roll out the puff pastry to a 9- by 12-inch even rectangle. Transfer to the prepared baking sheet.

Combine the mascarpone, 1 1/4 teaspoons of the salt, the flour, egg and lemon zest, and then fold in the chives and tarragon. Spread over the puff pastry, leaving a 3/4-inch border. Make small cuts around the border about 1 inch apart with the tip of a paring knife.

Toss the asparagus with the olive oil in a bowl. Lay half of the asparagus in a neat row across the surface of the tart so the tips meet the edge. Do the same in the opposite direction with the remaining asparagus. Season with the remaining 1/4 teaspoon salt and some pepper. Bake until the border of the tart is deep golden and puffed and the top is lightly spotted golden brown, about 25 minutes. Let cool for 5 to 10 minutes and serve.

Serve with lightly dressed greens.

Recipe courtesy Morgan Hass