A Delicious and Nutrition Dish
Asparagus with Potatoes Dish: Asparagus is a unique source of nutrients that contribute to physical and mental
Author: Panos Platritis Clinical Dietitian Nutritionist BSc,MSc, Registered with GE SY Member of BDA, ESPEN, CYSPEN, SEPI
health. They contain several anti-inflammatory compounds, such as saponins, the flavonoid quercetin, and rutin, which help fight arthritis, asthma, and autoimmune diseases.
Glutathione, which is abundant in asparagus, contains three amino acids (glutamic acid, glycine, and cysteine), whose combination is a powerful antioxidant ally for the body.
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Ingredients:
- 250 g potatoes
- 10 cleaned asparagus stalks
- 1 teaspoon olive oil
- ¼ teaspoon crushed chili flakes
- ½ teaspoon grated parmesan
Methods:
- Boil the potatoes in a pot until tender and steam the asparagus for 10 minutes.
- In another pot, heat the olive oil and sauté the chili flakes for 2 minutes.
- Add the potatoes and let them absorb the oil with the chili flavour for 2 minutes, shaking the pan regularly.
- Then add the asparagus, add salt if needed, sprinkle the parmesan, and serve.
Health Benefits of Asparagus
Asparagus provides a wide range of nutrients that support overall health. It delivers vitamins A, C, E, and K, which help protect the immune system, support skin health, and maintain strong bones. Asparagus also contains foliate, which plays a key role in cell growth and proves especially important during pregnancy. Its fiber content supports digestion, promotes regular bowel movements, and helps control blood sugar levels.
The antioxidants in asparagus, including glutathione and flavonoids, fight oxidative stress and reduce inflammation. These compounds help protect cells and may lower the risk of chronic diseases such as heart disease and cancer. Asparagus also acts as a natural diuretic, helping the body flush out excess salt and fluid, which supports kidney function.
Low in calories and rich in water, asparagus fits well into weight management plans. Whether steamed, grilled, roasted, or added to soups and salads, asparagus boosts both flavor and nutrition in any meal.
