Tasting Friday, 4/13, 6:00 – 7:30pm
This week we’re highlighting pears, asparagus, and mangos in our nutritious recipes! These delicious ingredients offer up great health benefits as well as some much-needed spring-time flavor.
Our Asparagus and Pear salad is loaded with good stuff. Asparagus is a good source of folate, vitamin K, iron, and fiber. It’s supportive of heart health and osteoporosis. Asparagus is low in calories but high in a variety of vitamins, minerals, and phytonutrients. Folate supports healthy pregnancy, infancy, and adolescence. Folate may also reduce the risk of depression. Vitamin K supports bone health and has been linked to lower risk of bone fracture. The fiber has overall health benefits from lowering risk of heart disease, stroke, high blood pressure, diabetes, and cholesterol. Additionally, pears are full of antioxidants and flavonoids which help to remove free radicals from the body protecting our cells from damage.
This Fresh Mango Salsa features a little spice with its sweetness. It makes a delicious addition to fish tacos or just enjoyed on its own! Mangos contain over 20 vitamins and minerals. Zeaxanthin, found in mangos, is an antioxidant that supports eye health by protecting against macular degeneration. Mangos are also high in vitamin K which is helpful for bone health. Just like asparagus, the high fiber content in mangos helps with digestion, blood sugar levels, and cholesterol.
Asparagus & Pear Salad
Adapted from tasteofhome.com
Total time: 15 minutes
1 lb fresh asparagus, trimmed
1 large pear, sliced
2 teas lemon juice
2 green onions, thinly sliced
¼ cup chopped walnuts, toasted
2 T prepared honey Dijon salad dressing
1. In a large skillet, bring ½-inch of water to a boil. Add asparagus; cover and boil for 3-5 minutes or until crisp-tender. Drain and immediately place asparagus in ice water. Drain and pat dry; cut into ½-inch pieces and set aside.
2. In a large bowl, combine pear and lemon juice. Add the onions, walnuts and reserved asparagus; drizzle with dressing and toss to coat. Serve immediately.
Fresh Mango Salsa
Adapted from cookieandkate.com
Total time: 15 minutes
Yield 3 cups
3 ripe mangos, diced
1 medium red bell pepper, chopped
½ cup chopped red onion
¼ cup packed fresh cilantro leaves, chopped
1 jalapeño, seeded and minced
1 large lime, juiced (about ¼ cup lime juice)
⅛ to ¼ teas salt, to taste
1. In a serving bowl, combine the prepared mango, bell pepper, onion, cilantro, and jalapeño. Drizzle with the juice of one lime and mix well. Season to taste with salt. For best flavor, let the salsa rest for 10 minutes or longer.