by Renee Aufdermauer | Mar 14, 2024 | Eat Well, Featured, Recipes
It’s Spring – Time for Asparagus
By Laura Swanson
Every vegetable has its season, and for me, a favorite is “asparagus” season – when the first early Spring crops arrive and the price per pound drops. There are so many ways to prepare asparagus – classic steamed; drizzled with olive oil and balsamic vinegar and roast with garlic of course; and pickled. Yes, pickled asparagus spears – oh, yum!
One of our family traditions is to prepare “Spring Asparagus Soup” for St. Patrick’s Day on March 17th. It’s perfect for our Irish heritage (my mom’s maiden name was Fitzpatrick) to have green soup and corned beef. This is a quick and easy soup to prepare, low in calories and asparagus is such a nutrient rich vegetable.
Asparagus is a young tender shoot (spear) vegetable, which emerges from its underground root system. Their use as food was well recognized by the ancient Greeks and Romans as a prized delicacy. One of the oldest recorded vegetables, its thought to have originated along the coastal regions of eastern Mediterranean and Asia Minor regions. Botanically, it is a herbaceous perennial plant (meaning it will come back year after year with a little attention and maintenance) belonging to the Asparagaceae family. It is closely related to the Liliaceae plants which also include onion, garlic, tulip, daffodil, etc – all the heralds of Spring. Plant asparagus crowns in early spring, and once established, this plant can provide an abundance of healthy spears after a couple years. Young scaly edible spears emerge from the underground extensive matted root systems, which can be ready for harvest in early Spring in some areas, usually by late Spring here on the Oregon Coast. When I see my asparagus making an appearance in the garden, that’s when I know it’s Spring.
Asparagus is a very low-calorie vegetable. 1 cup (134 g) fresh spears carry just 40 calories. Fresh asparagus is a good source of dietary fiber, Vitamins A, C, E and K, as well as the B vitamins. Asparagus is an excellent source of minerals, copper, iron,. calcium, potassium, manganese, and phosphorus.
This soup is so easy to prepare, elegant and very nourishing. And if Spring had a flavor or taste – it’s Asparagus soup! Serve it for your Easter dinner, and when it’s spring asparagus season – stock up! The soup freezes well, too. You can use vegetable stock and then it is vegan/vegetarian and is also gluten-free.
SPRING ASPARAGUS SOUP
- 2 1/2 lbs. asparagus
- 3 T. butter
- 1/2 C. minced onion
- 4-6 cloves of garlic, minced
- 1/2 t. ground coriander
- 4-6 C. chicken or vegetable stock
- Salt and White Pepper
1. Steam asparagus to tender, bright green.
2. Cut tips and reserve. Cut remaining stalks into 1″ pieces.
3. Sauté onion, garlic and coriander in butter in large heavy pan, until soft, not browned.
4. Add asparagus stalks. Simmer 10-15 minutes
5. Puree in blender or with submersible blender
6. Pour back in pan; add stock; add asparagus tips. Heat to hot.
7. Add white pepper and salt to taste.
by Guest | Mar 1, 2024 | Eat Well, Featured, Recipes, Uncategorized
Deliciously seasoned potatoes, roasted to perfection and topped with Parmesan cheese for a heartwarming and fulfilling dish. Bonus: It’s Kid Approved!
Ingredients:
- 3 cups potatoes cut in 1-inch pieces
- 2 teaspoons vegetable oil
- ¼ teaspoon each salt and pepper
- ½ cup grated parmesan cheese
Directions:
- Wash hands with soap and water.
- Preheat oven to 400 degrees F.
- In a large bowl, toss potatoes with oil, salt and pepper.
- Place potatoes in a single layer on a large baking sheet.
- Roast 25 minutes. Sprinkle potatoes with cheese and roast 5 to 10 minutes more. Serve warm.
- Refrigerate leftovers within 2 hours.
Notes:
- Try other types of cheese or a blend.
- Try adding other herbs or spices with the salt and pepper, such as garlic powder, thyme or rosemary.
Resource: FoodHero.org https://foodhero.org/recipes/parmesan-roasted-potatoes
by Guest | Feb 23, 2024 | Eat Well, Featured, Lunch & Snack Recipes, Recipes, Uncategorized
Deliciously soft cookies brimming with wholesome ingredients like oatmeal, carrots, and raisins. A fantastic choice for a nutritious treat or snack that’s sure to be a family favorite!
Ingredients
- ½ cup packed brown sugar
- ½ cup sugar
- ½ cup vegetable oil
- ½ cup unsweetened applesauce or fruit puree
- 2 eggs
- 1 teaspoon vanilla
- 1 cup all-purpose flour
- 1 cup whole-wheat flour
- 1 teaspoon baking soda
- 1 teaspoon baking powder
- ¼ teaspoon salt
- 1 teaspoon cinnamon
- ½ teaspoon nutmeg
- ½ teaspoon ground ginger
- 2 cups old fashioned rolled oats
- 1 ½ cups finely grated carrot (about 3 large carrots)
- 1 cup raisins (or any type dried fruit)
Directions
- Wash hands with soap and water.
- Preheat oven to 350 degrees F. Lightly grease a baking sheet.
- In a large bowl, stir together the sugars, oil, applesauce, eggs and vanilla. Mix well.
- In a separate bowl, stir together the dry ingredients.
- Blend the dry ingredients into the wet mixture. Stir in the carrots and raisins.
- Drop the dough by a teaspoon onto the baking sheet.
- Bake 12 to 15 minutes until golden brown.
- Store in an airtight container.
For more local health and wellness information, visit www.tillamookcountywellness.org or follow Tillamook County Wellness on Facebook and Instagram.
by Guest | Feb 16, 2024 | Eat Well, Featured, Recipes, Uncategorized
Indulge in the vibrant harmony of flavors with this beet and carrot salad – a quick, simple, and creamy delight that elevates any meal as the perfect side dish.
Ingredients
1 carrot, sliced thin or coarsely grated
¼ cup minced onion
2 Tablespoons light mayonnaise or plain yogurt
¼ teaspoon each salt and pepper
1 Tablespoon chopped cilantro (optional)
6 (2-inch round) beets, cooked from fresh and diced, or 1 can (15 ounces) drained, rinsed and diced
Directions
- Wash hands with soap and water.
- Cook sliced carrots, if desired, until just tender. Try microwaving or steaming.
- In a medium bowl, combine the onion, mayonnaise, salt and pepper. Add cilantro, if desired. Add beets and carrots and stir to mix. Serve warm or cold.
- Refrigerate leftovers within 2 hours.
Notes
- No mayonnaise? Use plain yogurt instead.
Resource: https://foodhero.org/recipes/beet-and-carrot-salad
by Guest | Jan 23, 2024 | Eat Well, Featured, Lunch & Snack Recipes, Recipes
Warm and comforting whole-wheat banana bread that is perfect any time of day. Oats add to the moist texture.
Ingredients
- 1 cups oats (quick-cooking or old fashioned rolled)
- ¼ cup nonfat or low-fat milk
- 2 eggs
- ⅓ cup vegetable oil
- ½ cup sugar
- 1 cup mashed ripe banana
- 1 ½ cups whole-wheat flour
- 2 teaspoons baking powder
- 1 teaspoon baking soda
- ¼ teaspoon salt
Directions
- Wash hands with soap and water.
- Preheat the oven to 350 degrees F. Lightly grease the bottom and sides of an 8- or 9-inch bread pan.
- In a medium bowl, mix together the oats, milk, eggs, oil, sugar and mashed banana. Let this mixture stand for at least 10 minutes.
- In a large bowl, stir together the flour, baking powder, baking soda and salt.
- Add the wet oat mixture to the dry flour mixture and stir gently to combine. Be careful not to overmix.
- Pour the mixture into the bread pan and spread evenly.
- Bake a 9-inch loaf for 45 minutes or an 8-inch loaf for 50 minutes or until a wooden pick inserted into the center of the loaf comes out clean. If you have a food thermometer, the center of the loaf will be at least 190 degrees F.
- Remove from the oven and let cool in the pan for 10 minutes.
- Remove the loaf from the pan and let cool completely on a rack. Slice to serve.
- Wrap to store for several days or freeze for up to a month.
Recipe from Foodhero.org
Other wellness questions? Email us at info@tillamookcountywellness.org. For more local health and wellness information, visit www.tillamookcountywellness.org or follow Tillamook County Wellness on Facebook and Instagram.
by Guest | Dec 5, 2023 | Eat Well, Featured, Lunch & Snack Recipes, Recipes, Uncategorized
Here’s a beginner’s guide to help you create an appealing charcuterie board for your upcoming event.
- Plan for the board size according to your group. It’s better to overshoot on size than to run out of room
- Place the cheeses in strategic spots. If you pull them out of the refrigerator an hour or so ahead of time the room temperature makes for better flavor. They can be used to prop up any potentially rolling items like berries
- Add any small decorative bowls (dips, olives, anything you’d like the flavor to stay contained)
- If you are going to add any meat you will want to curve or curl them
- Arrange crackers and condiments
- Fill in all the gaps with fruit and veggies
- Add nuts and/or chocolate.
- Add garnish!
Harvest Charcuterie
- 1 8-ounce wheel of brie
- 4 ounces Manchego cheese, sliced into ¼ inch triangles
- 5 ounces cheddar cheese, sliced into ¼ inch pieces
- 1 cup seedy crackers
- 8 dried breadsticks (halved if necessary, to fit on board)
- 2 cups black grapes
- 3 figs, halved
- 1 cup berries (blackberries, raspberries, and blueberries)
- ½ cup olives
- ¼ cup gherkins
- ¼ cup dried ginger pieces
- 1 tablespoon pepitas
- 1 tablespoon dried cranberries
- Garnish with rosemary, basil, or any leafy lettuce
Charcuterie is an art medium and you are the artist.
Enjoy!
Artist/Author: Christine Webber
Other wellness questions? Email us at info@tillamookcountywellness.org. For more local health and wellness information, visit www.tillamookcountywellness.org or follow Tillamook County Wellness on Facebook and Instagram.
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