Eat Right: Archive

A. They’re among the first produce available at spring farmers’ markets.
B. They all contain the B-vitamin, folate, which helps prevent birth defects, heart disease, colon cancer and memory loss.
C. All are rich in fiber, which lowers cholesterol, aids in weight control and prevents constipation.
D. All of the above.

Folate contributes to health and longevity throughout our lifecycle. For example, the U.S. Public Health Service advises all women of childbearing age to consume 400 micrograms (ug) of folate each day to reduce the risk of tragic birth defects, such as spina bifida.

Folate also helps break down a compound called homocysteine. High blood levels of homocysteine are directly related to an increased risk of heart disease, stroke, and Alzheimer’s disease. Folate works with two other B vitamins--B6 and B12--to lower homocysteine and repair DNA.

DNA is our body’s genetic code. When we don’t get enough folate in our diet, our DNA is more susceptible to damage, which allows cancer cells to develop.

Steamed Springtime Asparagus: Place 1/4 cup water in a large flat skillet. Wash asparagus spears; trim and discard the bottom of the stalks if they are tough and woody. Add spears to the skillet, cover and bring to a boil. Lower heat to a simmer. Remove asparagus from skillet as soon as the stalks are tender but still crisp and bright green--no more than 2 to 3 minutes. Serve plain with a squeeze of fresh lemon juice or drizzled with your favorite Missouri-made salad dressing.

1-2 bunches fresh, washed spinach
3-4 cups fresh strawberries, washed and sliced
1/2 small sweet red onion, thinly sliced, or chopped chives (optional)

Add salad dressing ingredients to a small jar with a tight fitting lid:
1 tablespoon cider vinegar
1 tablespoon vegetable oil
2 tablespoons Missouri honey
1/4 teaspoon sweet paprika

1/2 pound round or flank steak
3 tablespoons soy sauce
2 tablespoons water
1 tablespoon brown sugar
1 clove garlic, crushed or 1/8 teaspoon garlic powder
1 teaspoon corn starch
1 tablespoon vegetable oil
1 bunch broccoli

Mix together soy sauce, water, brown sugar, garlic and cornstarch until smooth. Cut meat across grain into thin slices and marinate in sauce for 15 minutes. Meanwhile, wash broccoli. Remove tough, thick stalk. Cut flowers from stems and cut stems into bite-size pieces.

Cook broccoli in a small saucepan with just enough water to steam. Cook until crisp tender, about 2 minutes, then remove to dish. Heat 1 tablespoon oil in heavy skillet or wok over med.-high heat. Add beef and stir fry several minutes until cooked through. Add remaining marinade to skillet, heat through, then add broccoli and toss together with beef.

A “frittata” is similar to an omelet and makes a quick, economical and satisfying meal for busy work nights or festive brunches. The variety of frittatas that you can prepare is limitless. This one teams holiday leftovers with seasonal vegetables.

Wash the asparagus, trim and discard tough ends. Cut asparagus into 1 inch pieces and steam for 2 minutes in a medium skillet. Drain and set asparagus aside. Add oil to pan and swirl to lightly coat. Beat the eggs in a small bowl with 2 tablespoons water. Heat skillet to medium-high, add eggs. Lift up set sections of egg to allow liquid portion to set. Reduce heat to low. Sprinkle with diced ham, asparagus pieces and shredded cheese. Cover pan with lid, and cook until eggs are set and cheese is melted, about 5 - 10 minutes. Slice into wedges and serve with crusty bread and fresh, tossed green salad. Makes 2 servings.

Did you know about half the population notices that their urine develops a funny smell soon after eating asparagus? The odor is due to the breakdown of naturally occurring sulfur-containing compounds in the vegetable. Some of us may not experience the odor depending on how we break the compounds down, or if we aren’t genetically able to smell these by-products of digestion. Regardless of whether you are a “stinker” or not, the odor is harmless.

The recommended daily intake for folate is 400 micrograms for adults; 600 micrograms during pregnancy. Here’s how spring produce adds up:

Asparagus, 5 spears, cooked: 110 micrograms
Broccoli, 1 cup cooked: 168 micrograms
Spinach, 1/2 cup cooked, drained: 130 micrograms
Spinach, 1 cup fresh, raw: 58 micrograms
Romaine lettuce, 1 cup fresh: 76 micrograms
Green peas, 1/2 cup cooked: 50 micrograms
Strawberries, 1 cup: 35 micrograms
(Source: USDA)

Green leafy salads and vegetables taste best with a splash of “Made in Missouri” salad dressings. Look for the AgriMissouri™ label. Or, check the AgriMissouri Buyer’s Guide on the Missouri Department of Agriculture’s website to find a local producer near you: www.agrimissouri.com/buyersguide.html.

		Eat Right: AgriMissouri!
		Spring Produce: Bursting with Nutrients for Health and Longevity Melinda Hemmelgarn, M.S., R.D. What do asparagus, spinach, dark green leafy lettuce, broccoli, peas and strawberries all have in common? A. They’re among the first produce available at spring farmers’ markets. B. They all contain the B-vitamin, folate, which helps prevent birth defects, heart disease, colon cancer and memory loss. C. All are rich in fiber, which lowers cholesterol, aids in weight control and prevents constipation. D. All of the above. The correct answer is D. Delicious spring produce is an excellent source of fiber and the powerhouse vitamin folate. Folate contributes to health and longevity throughout our lifecycle. For example, the U.S. Public Health Service advises all women of childbearing age to consume 400 micrograms (ug) of folate each day to reduce the risk of tragic birth defects, such as spina bifida. Folate also helps break down a compound called homocysteine. High blood levels of homocysteine are directly related to an increased risk of heart disease, stroke, and Alzheimer’s disease. Folate works with two other B vitamins--B6 and B12--to lower homocysteine and repair DNA. DNA is our body’s genetic code. When we don’t get enough folate in our diet, our DNA is more susceptible to damage, which allows cancer cells to develop. The physician and philosopher Maimonides said: “Let nothing which can be treated by diet be treated by other means.” Eating folate-rich foods may be one of our most powerful weapons for preventing illness throughout our lives. Spring produce is quick and easy to prepare, plus it tastes great. Here are some recipes to get you started: For the beginner: Steamed Springtime Asparagus: Place 1/4 cup water in a large flat skillet. Wash asparagus spears; trim and discard the bottom of the stalks if they are tough and woody. Add spears to the skillet, cover and bring to a boil. Lower heat to a simmer. Remove asparagus from skillet as soon as the stalks are tender but still crisp and bright green--no more than 2 to 3 minutes. Serve plain with a squeeze of fresh lemon juice or drizzled with your favorite Missouri-made salad dressing. Spectacular Spinach and Strawberry Salad: Colorful, flavorful and full of folate! 1-2 bunches fresh, washed spinach 3-4 cups fresh strawberries, washed and sliced 1/2 small sweet red onion, thinly sliced, or chopped chives (optional) In a large bowl, toss together spinach, strawberries and onions or chives if desired. Add salad dressing ingredients to a small jar with a tight fitting lid: 1 tablespoon cider vinegar 1 tablespoon vegetable oil 2 tablespoons Missouri honey 1/4 teaspoon sweet paprika Secure lid, shake and pour over salad; toss and serve. Asian Beef and Broccoli Stir-Fry 1/2 pound round or flank steak 3 tablespoons soy sauce 2 tablespoons water 1 tablespoon brown sugar 1 clove garlic, crushed or 1/8 teaspoon garlic powder 1 teaspoon corn starch 1 tablespoon vegetable oil 1 bunch broccoli Mix together soy sauce, water, brown sugar, garlic and cornstarch until smooth. Cut meat across grain into thin slices and marinate in sauce for 15 minutes. Meanwhile, wash broccoli. Remove tough, thick stalk. Cut flowers from stems and cut stems into bite-size pieces. Cook broccoli in a small saucepan with just enough water to steam. Cook until crisp tender, about 2 minutes, then remove to dish. Heat 1 tablespoon oil in heavy skillet or wok over med.-high heat. Add beef and stir fry several minutes until cooked through. Add remaining marinade to skillet, heat through, then add broccoli and toss together with beef. Serve over brown rice. Note: sliced chicken breast or pork can be substituted for beef. Fluffy Asparagus and Ham Frittata A “frittata” is similar to an omelet and makes a quick, economical and satisfying meal for busy work nights or festive brunches. The variety of frittatas that you can prepare is limitless. This one teams holiday leftovers with seasonal vegetables. 6 asparagus spears 1 teaspoon vegetable oil 2 ounces diced, cooked ham 3 eggs shredded Colby or other mild cheese Wash the asparagus, trim and discard tough ends. Cut asparagus into 1 inch pieces and steam for 2 minutes in a medium skillet. Drain and set asparagus aside. Add oil to pan and swirl to lightly coat. Beat the eggs in a small bowl with 2 tablespoons water. Heat skillet to medium-high, add eggs. Lift up set sections of egg to allow liquid portion to set. Reduce heat to low. Sprinkle with diced ham, asparagus pieces and shredded cheese. Cover pan with lid, and cook until eggs are set and cheese is melted, about 5 - 10 minutes. Slice into wedges and serve with crusty bread and fresh, tossed green salad. Makes 2 servings. Side bar: Did You Know? Did you know about half the population notices that their urine develops a funny smell soon after eating asparagus? The odor is due to the breakdown of naturally occurring sulfur-containing compounds in the vegetable. Some of us may not experience the odor depending on how we break the compounds down, or if we aren’t genetically able to smell these by-products of digestion. Regardless of whether you are a “stinker” or not, the odor is harmless. The recommended daily intake for folate is 400 micrograms for adults; 600 micrograms during pregnancy. Here’s how spring produce adds up: Asparagus, 5 spears, cooked: 110 micrograms Broccoli, 1 cup cooked: 168 micrograms Spinach, 1/2 cup cooked, drained: 130 micrograms Spinach, 1 cup fresh, raw: 58 micrograms Romaine lettuce, 1 cup fresh: 76 micrograms Green peas, 1/2 cup cooked: 50 micrograms Strawberries, 1 cup: 35 micrograms (Source: USDA) Green leafy salads and vegetables taste best with a splash of “Made in Missouri” salad dressings. Look for the AgriMissouri™ label. Or, check the AgriMissouri Buyer’s Guide on the Missouri Department of Agriculture’s website to find a local producer near you: www.agrimissouri.com/buyersguide.html.