Wealden Times | WT264 | May 2024 | Love Your Home Supplement inside

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Nourish to Flourish
Nutrition & Lifestyle Coach Charlotte Lau
explores the benefits of incorporating
another healthy ingredient into our
diets. This month it’s asparagus
British asparagus season kicks off at the end of
April and you’ll find it in farm shops and local
supermarkets in abundance… the season usually
only lasts around 8 weeks, so be sure to make the most
of it! My children love to go asparagus picking every
year, there is something so satisfying about hearing
the snap when you pick one and walking up and
down the dusty rows to choose the perfect size.
Asparagus comes in a variety of colours – green, purple
and white – and is one of the first crops of spring. It
is a versatile ingredient and can be used in salads, stirfries,
pastas or – my personal favourite – simply steamed
and dipped in boiled eggs with a pinch of salt.
This seasonal favourite is low in calories but is nutrient
dense. It’s an excellent source of vitamin K, folate,
copper, selenium, vitamin B1, vitamin B2, vitamin
C, and vitamin E. As well as being a good source of
dietary fibre, it is also rich in manganese, phosphorus,
vitamin B3, potassium, choline, vitamin A, zinc,
iron, protein, vitamin B6 and pantothenic acid.
Just like other green vegetables, it’s high in
antioxidants, such as glutathione, as well as various
flavonoids and polyphenols. Antioxidants prevent the
accumulation of harmful free radicals and may reduce
your risk of chronic disease, so enjoy asparagus while
you can, alongside other fruits and vegetables.
Seasonal roast asparagus
Serves 2
• 2 bunches of British asparagus
• 1 clove of garlic
• salt and pepper
• juice of half a lemon
• drizzle of olive oil
• Parmesan cheese
1. Snap the woody ends off the asparagus and drizzle
with olive oil, toss with salt, pepper and crushed garlic.
2. Roast in a hot oven at 220°C (430°F) for 7-10
minutes, depending on the thickness of the spears.
3. Squeeze over the lemon juice while hot, as it absorbs
some of the flavour, then just give it a quick toss.
4. Pile onto a serving plate and grate
the Parmesan over the top!
This is utterly delicious served
with spring roast chicken
or pan-fried salmon.
Charlotte runs Plume Nutrition, where she offers support and advice
for weight management, controlling cravings, sleeplessness, stress
and increasing energy levels. Find out more at plumenutrition.com
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