By April D. Beresford, FNP-C, DipACLM
One of the MANY reasons I love summer in west Michigan so very much is the abundance of fresh produce grown right here in our own community. From early summer greens, herbs, asparagus and strawberries to mid-summer blueberries, cherries, raspberries, blackberries, there is ALWAYS something good to eat! This month we will focus on a few of Michigan’s very own “Superfoods” that are rich in nutrients to keep you moving well and feeling good!
Strawberries, like most other fruits, are loaded with nutrients with few calories. Just 8 medium-sized strawberries contain more than 100% of the daily recommended amount of Vitamin C, which is more than you can get from a similarly-sized orange! Strawberries also have antioxidants like anthocyanin, which can help repair cell damage. Anthocyanins also give berries their beautiful hue, so look for darker-colored but firm berries for the most antioxidant content.
Blueberries are LOADED with brain-boosting and heart-healthy nutrition: so much so that they are recognized as being one of the healthiest options for chronic disease prevention. Blueberries contain Vitamins C, fiber, Vitamin K, magansese, and a list of antioxidants including quercitin, anthocyanin, myricetin to lower cancer risk, promote better brain function, and boost cardiovascular health. And one cup of blueberries is ONLY 85 calories, making it a very smart choice for snacking!
Asparagus is also a major crop in Michigan, with over 9.000 acres of dedicated farmland in SW Michigan. Just 2/3 cup of chopped asparagus has over half the daily recommended amount of Vitamin K! Its also a very good source of Vitamin A, fiber, folate, iron and thiamin. Like berries, asparagus is low in calories at just 20 calories per 2/3 cup (raw). Not sure how to cook it? Try air-fried or lightly sauteed asparagus on pasta, flatbread, or salads! Adding chopped asparagus to quiche or frittate is also a popular option. Want to go even further Asparagus pesto is a Beresford family favorite (see recipe below!).
Asparagus Pesto
Ingredients:
- ½ pound fresh, chopped asparagus that has been blanched (cooked for 2-3
- minutes in boiling water then immersed in ice water for rapid cooling)
- 1 and ½ Tbsp pine nuts
- 1/3 cup grated parmesan cheese (vegan varieties available)
- ¼ cup fresh basil leaves
- 1 tsp fresh lemon juice
- ¼ tsp salt
- ¼ tsp ground pepper
- 3 Tbsp olive (or avocado) oil
- 2 Tbsp water
Directions
Place all ingredients in blender and puree. Add additional water as needed to thin to
desired consistency. Season with additional salt and pepper if needed. Use
immediately or store in fridge.
