A special announcement and a gift for you!

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A lot has changed since I became a mother 4 months ago.  Can you actually name the ways life changes once you have a baby?  I won’t even try to! 

At the same time, some things have stayed exactly the same, especially those things that demand a lot of my time and energy: work….relationships…commitments…Life continues and a new challenge emerges: Living with purpose as your true self, while you nourish and raise another human being.  Incredible.

I have learned to completely lean on my wellness practices.  Within these, yoga, meditation, and mindfulness are at the core.  They are my lifeline right now, and I couldn’t be more grateful to have such strong and established practices to carry me through the day. 

Because of this, I couldn’t be more excited to make a special announcement: I have been named by Yuni Beauty as one of their Wellness Ambassadors.  I am honored to have been chosen to be a part of a movement that will take wellness practices everywhere to a whole different level.  

Yuni Beauty is the first natural, sustainable, Yoga-inspired beauty brand.  The best part? The founders have dedicated their lives to being Seekers of Good.  So much so that it’s part of the company’s tag line! I couldn’t have asked for more perfect partners.  One of my life mantras is “Do that which for the greater good”.  Whenever I am faced with a tough decision, I ask myself “What will be the action that results in the greatest good in this situation?” It never fails to guide me to the best answer.

Yuni’s eco-friendly products not only take my wellness practices to a completely different level, but they extend the relaxing and calming effects throughout the day.  Here is a peek of three of my favorite products:

  • Shower Sheets are a life saver.  I’m not exaggerating.  These body wipes let you freshen up on the go.  As a new mom, this means I can sneak in a yoga class without having to worry about the post workout shower.  I not only use these after yoga, I use them in the middle of a long day of meetings and events!  With little time, I need options to keep myself living healthy!
  • Muscle Recovery is so good.  This is my massage in a bottle (and I need it!).  A blend of green tea extract and arnica eases muscles and reduces inflammation.  Whenever I need to seriously relax I use this; the best is right before bed when I’m gently stretching and massaging my neck and back.
  • Body Balance Concentrate is one I use during Savasana in yoga and often in my meditations.  Breathing in the deeply relaxing aromas during these practices helps me throughout the day; whenever I need to decompress in a stressful situation, I take the concentrate out of my bag and roll it on my temples and hands.

I need my wellness practices to do them MOST that they can for me, when I couple them with Yuni it’s like I turbo charge them for super results. 

Today, I have a special gift for you!  Enter your email below for a chance to win a FREE pack of Yuni Shower Sheets. These are my ultimate favorite and I couldn’t be happier to bring an opportunity to have them to you.  Let’s all breathe in WELLNESS and exhale LOVE.

These shower sheets are AWESOME!

Lots of love,

Judith

Spinach Vanilla Smoothie

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About:

Spinach belongs to the same family as Swiss chard and beets.  It shares a similar taste profile with these two other vegetables, having the bitterness of beet greens and the slightly salty flavor of Swiss chard.

Nutrient Profile:

  • Calcium
  • Choline
  • Copper
  • Dietary fiber
  • Folate
  • Iron
  • Magnesium
  • Manganese
  • Niacin
  • Omega-3 fatty acids
  • Pantothenic acid
  • Phosphorus
  • Potassium
  • Protein
  • Selenium
  • Vitamin A
  • Vitamin B1
  • Vitamin B2
  • Vitamin B6
  • Vitamin C
  • Vitamin E
  • Vitamin K
  • Zinc 

Health Benefits:

  • Anti-inflammatory and Anti-Cancer Protection
  • Cardiovascular benefits
  • Bone health

Selection and Storage:

  • Choose spinach that has vibrant deep green leaves and stems with no signs of yellowing.  Avoid those that have a slimy coat as this is an indication of decay. 
  • Do not wash spinach before storing as the exposure to water encourages spoilage. 
  • Place spinach in a tight plastic storage bag and squeeze out as much air as possible.  
  • Place in the refrigerator where it will keep fresh for up to 5 days.

Here’s a healthy recipe for you!

  • 1 frozen banana
  • 3 cups spinach
  • 1 cup almond milk
  • 4 tablespoons vanilla protein powder
  • 2 teaspoon ground flax seeds
  • Ice cubes (optional)

Add all of the above to your blender and mix until smooth.  

I truly hope you enjoy this recipe and that it helps you live a healthier life.  I would absolutely love to hear from you, so please leave a comment below and let me know what you think.  If you enjoyed this post, share it with your friends and family!

Lots of love,

Judith

This year we have launched an exciting collaboration with Soul Food Salon.  Each week, we feature a delicious, seasonal, and nutritious ingredient.  We not only tell you a bit about it and all of the nutrition it represents, but also we provide you with a recipe so you can cook it at home.  Please share pictures of your meals on Instagram using the hashtag #SoulFoodSalon.  Follow us at @JudithDuval and @SoulFoodSalon.  We can’t wait to learn and cook with you!

Quinoa Salad with Curried Chickpeas, Cashews, & Kale

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About:

  • Along with maize, quinoa was one of the two mainstay foods for the Inca Empire
  • Quinoa is not a grain.  It is a seed that is harvested from a plant called goosefoot 
  • Quinoa can cook like a grain, a great benefit as it provides many nutrients that are largely absent from most grains (e.g. more protein, health supportive fats, and significant amounts of Vitamin E)

Nutrient Profile:

  • Protein
  • Fiber
  • Antioxidants
  • Anti-inflammatory polysaccharides
  • Manganese
  • Phosphorus
  • Copper
  • Magnesium
  • Folate
  • Zinc

Health benefits:

  • Anti-inflammatory benefits
  • Antioxidants
  • Diabetes type-2 risk reduction
  • Decreased risk of allergy

Selection and Storage:

  • Most common type of quinoa you will find in the store has an off-white color
  • Red and black varieties are becoming more available.  The red and black varieties have additional antioxidants in the form of anthocyanins.  My favorite type of quinoa is the “Rainbow” quinoa, a blend of the white, red, and black!
  • Store in airtight container; will keep for longer (3-6 months) if stored in refrigerator

Here’s a delicious recipe for you!

Ingredients:

  • 1 cup quinoa
  • 1 3/4 cups vegetable stock or water
  • 15 oz can of chickpeas
  • 1/2 cup raw cashew nuts
  • 1 tsp curry powder
  • 1 tsp olive oil 1 bunch kale, chopped
  • 2 celery stalks
  • 1/4 red onion
  • 1/2 jalapeño
  • 1/2 bunch fresh cilantro
  • 1/2 bunch fresh mint
  • 1 fresh lime
  • 1/3 cup golden raisins
  • 1/2 tsp garam masala
  • Salt
  • Black pepper

Preparation:

Preheat the oven to 375°F.

To start, cook the quinoa. Toast the quinoa in a dry skillet or pot for a few minutes. Next, add the stock and a pinch of salt and bring to a boil. Reduce to a simmer and cover with a lid. Let cook for 15 to 20 minutes. Remove from the heat. Keep covered and let rest for about 10 minutes. Uncover, fluff with a fork and set aside to cool.

Next, mix the cashews with the oil, 1/2 teaspoon of the curry powder and salt. Toss to fully coat the nuts with the curry powder. Do the same with the chickpeas (making sure they are rinsed, drained and dried before tossing). Lay out the cashews on one half of baking tray and the chickpeas on the other half. Place into the oven and roast until just lightly toasted. The chickpeas will take a little longer than the cashews so you may need to remove them first.

To prepare the vegetables, first wash and dry the kale. Next, separate the stems from the leaves of the kale. Finely shred the leaves. Next, finely dice the celery, red onion and jalapeño. Chop the cilantro and mint.

Zest the lime and squeeze to remove the juice.

To assemble the salad, place the quinoa into a large shallow bowl and toss with the kale, celery, onion, jalapeño, lime (zest and juice), raisins, cilantro, mint, garam masala, salt and pepper. Gently toss to coat. Taste for seasoning, and add salt and pepper as needed. Lastly, lightly fold in the cashews and chickpeas.

I truly hope you enjoy this recipe and that it helps you live a healthier life.  I would absolutely love to hear from you, so please leave a comment below and let me know what you think.  If you enjoyed this post, share it with your friends and family!

Lots of love,

Judith

The above recipe is courtesy of Reshma Shah, a pediatrician and mom who is passionate about the benefits of a plant based diet.  This year we have launched an exciting collaboration with Soul Food Salon.  Each week, we feature a delicious, seasonal, and nutritious ingredient.  We not only tell you a bit about it and all of the nutrition it represents, but also we provide you with a recipe so you can cook it at home.  Please share pictures of your meals on Instagram using the hashtag #SoulFoodSalon.  We can’t wait to learn and cook with you!

Pico de Gallo

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About Cilantro:

  • The coriander plant produces both cilantro and coriander.
  • Cilantro (herb) is the green leaves of the plant and coriander (spice) is made from its seeds.
  • Fresh coriander, or cilantro, is part of the parsley family. 

It has been speculated that a genetic variation makes some people despise cilantro - rather than sharp and tangy, cilantro tastes like soap or aluminum foil to them.

Nutrient Profile:

  • Vitamin K
  • Dietary fiber
  • Vitamin A
  • Vitamin C
  • Riboflavin
  • Niacin
  • Vitamin B6
  • Folate
  • Pantothenic acid
  • Calcium
  • Iron
  • Magnesium
  • Phosphorous
  • Potassium
  • Copper
  • Manganese

Health Benefits:

  • Control of Blood Sugar
  • Cholesterol Lowering
  • Reduction of Free Radical Production
  • Antibacterial

Selection and Storage:

  • Highly perishable, should be stored in refrigerator
  • Stored with its roots still attached; place roots in a glass of water, cover leaves with loosely fitting plastic bag  
  • If roots have been removed, wrap leaves in a damp cloth or paper towel; place in plastic bag
  • Whole cilantro will last up to one week; leaves alone will last three days 
  • Fresh cilantro should be washed right before using given high fragility
  • Buy whole coriander seeds instead of coriander powder since the powder loses its flavor more quickly. Ground coriander will last up to 6 months; whole seeds will stay fresh for about a year

Here’s a simple a delicious recipe for you!

Ingredients

  • 2 small tomatoes, chopped
  • 1/2 cup cilantro, chopped
  • 1/2 onion, chopped
  • 21/2 tablespoon lemon juice
  • 1 jalapeño (seeds removed), chopped
  • Sea salt

Mix all the chopped ingredients, lemon juice, and salt.  Season with more lemon juice, salt and pepper as needed.

I truly hope you enjoy this recipe and that it helps you live a healthier life.  I would absolutely love to hear from you, so please leave a comment below and let me know what you think.  If you enjoyed this post, share it with your friends and family!

Lots of love,

Judith

This year we have launched an exciting collaboration with Soul Food Salon.  Each week, we feature a delicious, seasonal, and nutritious ingredient.  We not only tell you a bit about it and all of the nutrition it represents, but also we provide you with a recipe so you can cook it at home.  Please share pictures of your meals on Instagram using the hashtag #SoulFoodSalon.  We can’t wait to learn and cook with you!

Lemon Garlic Broccoli

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  • Include broccoli as one of the cruciferous vegetables (e.g. cauliflower,  kale, cabbage, brussels sprouts you eat on a regular basis if you want to receive fantastic health benefits. 
  • Include cruciferous vegetables as part of your diet 2-3 times per week, 1-1/2 cups per serving.

Nutrient Profile:

  • Vitamin K
  • Vitamin C
  • Chromium
  • Folate
  • Vitamin A
  • Choline
  • Potassium
  • Copper
  • Magnesium
  • Iron
  • Calcium
  • Fiber
  • Omega-3 fatty acids
  • Protein
  • Also concentrated in phytonutrients, key in cancer prevention 

Health Benefits:

  • Cancer Prevention
  • Anti-inflammatory benefits
  • Antioxidant benefits
  • Enhances the Body's detoxification system
  • Cardiovascular Support
  • Key role in eye health
  • Skin, especially sun-damaged skin, support

Storage:

  • Place broccoli in a plastic bag, removing as much air as possible
  • Store in the refrigerator where it will keep for 10 days  
  • Do not wash broccoli before storing; exposure to water encourages spoilage
  • Vitamin C starts to quickly degrade once broccoli is cut, it is best to use it within a couple of days

Health Concerns:

Broccoli may cause swelling of the thyroid gland (goiter).  This may lead to an inability to regulate metabolism.  Consumption of these vegetables should be altered but not eliminated in individuals with thyroid dysfunction.  Steam, cook or fermentas the heat alters the molecular structure and thus eliminates the goitrogenic effect.  If you have normal thyroid function and consume adequate amounts of iodine, these vegetables will have no effect on your thyroid and may be eaten liberally.

Here’s a delicious way to cook broccoli!

Ingredients

  • 1-2 bunches of broccoli
  • 2-4 garlic cloves (2-4 cloves) minced
  • 1-2 teaspoons grated lemon zest
  • 2 tablespoons freshly squeezed lemon juice
  • Olive oil
  • Salt
  • Pepper

Cut the broccoli into florets. Heat the olive oil in a sauté pan.  Add the minced garlic and sauté until fragrant. Add the broccoli and the lemon zest.  Sautee for a few minutes.  Add the lemon juice, toss, and cover pan until broccoli is bright green and is cooked through to desired consistency.  I like to take a floret and bite into it and see if it is cooked through to my liking. 

I truly hope you enjoy this recipe and that it helps you live a healthier life.  I would absolutely love to hear from you, so please leave a comment below and let me know what you think.  If you enjoyed this post, share it with your friends and family!

Lots of love,

Judith

This year we have launched an exciting collaboration with Soul Food Salon.  Each week, we feature a delicious, seasonal, and nutritious ingredient.  We not only tell you a bit about it and all of the nutrition it represents, but also we provide you with a recipe so you can cook it at home.  Please share pictures of your meals on Instagram using the hashtag #SoulFoodSalon.  We can’t wait to learn and cook with you!

Shrimp Guacamole

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  • Did you know avocado is a fruit? The middle pit is a seed, which by definition makes it a fruit.
  • Avocados can vary in weight from 8 ounces to up to 3 pounds (!) depending upon the variety.
  • 95% of all avocados grown in the US are produced in California.
  • Avocados can provide unique health benefits due to their unusual fat composition.  Given the presence of the fat in avocados, the absorption of the fat soluble carotenoids, found in vegetables such as sweet potatoes, carrots and leafy greens, increases significantly.

Nutrient Profile:

  • An amazing array of phytonutrients
  • Alpha-linolenic acid (an omega-3 fatty acid)
  • Oleic acid (a monounsaturated fatty acid)
  • Pantothenic acid
  • Dietary fiber
  • Vitamin K
  • Copper
  • Folate
  • Vitamin B6
  • Potassium
  • Vitamin E
  • Vitamin C

Health Benefits:

  • Anti-inflammatory benefits
  • Supports Cardiovascular Health
  • Anti-cancer benefits

Selection and Storage:

  • A ripe, ready-to-eat avocado is slightly soft but should have no dark sunken spots or cracks. 
  • A firm avocado will ripen in a paper bag or basket at room temperature within a few days.  
  • Avocados should not be refrigerated until they are ripe.  Once ripe, they can be kept refrigerated for up to a week.  

Health Concerns:

  • Avocados and Latex Allergy - Like bananas, kiwifruit and chestnuts, avocados contain enzymes that are associated with the latex-fruit allergy syndrome.
  • The Clean Fifteen - The EWG provides a list of produce least likely to hold pesticide residues on them.  Avocados were the cleanest with only 1% of avocado samples showing any detectable pesticides.

Here is a delicious recipe for you!

This is an adaptation of a recipe a graduate school friend shared with me years back. It is a delicious version of guacamole!

Ingredients

  • ¼ lb shrimp
  • 1-2 bottles of beer
  • 1 avocado
  • ¼ cup red onion, diced
  • 1 garlic clove, minced
  • 1 lime, juice
  • Salt
  • Pepper
  • Red chili flakes (optional)

Preparation

Bring the beer to a boil in a pot.  Boil the shrimp until pink and tender (don’t overcook or they will get rubbery). Once cool, chop.

Mix the chopped shrimp, diced red onion, minced garlic, ½ of the lime juice, and the avocado, in a bowl. Don’t over mix, avocado chunks are delicious!  Taste.  Add the rest of the lime juice as needed, salt, pepper, and if desired, a pinch of the red chili flakes.  Enjoy!

I truly hope you enjoy this recipe and that it helps you live a healthier life.  I would absolutely love to hear from you, so please leave a comment below and let me know what you think.  If you enjoyed this post, share it with your friends and family.

Lots of love,

Judith

This year we have launched an exciting collaboration with Soul Food Salon.  Each week, we feature a delicious, seasonal, and nutritious ingredient.  We not only tell you a bit about it and all of the nutrition it represents, but also we provide you with a recipe so you can cook it at home.  Please share pictures of your meals on Instagram using the hashtag #SoulFoodSalon.  We can’t wait to learn and cook with you!

Garlic and White Bean Soup

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About Garlic:

  • Garlic is a member of the lily or Allium family, which also includes onions and leeks. 
  • With their unique combination of flavonoids and sulfur-containing nutrients, allium vegetables belong in our diet on a regular basis.

Nutrient profile:

  • Sulfur
  • Manganese
  • Vitamin B6
  • Vitamin C
  • Copper
  • Selenium
  • Phosphorus
  • Vitamin B1
  • Calcium

Health Benefits:

  • Cardiovascular benefits
  • Anti-inflammatory benefits
  • Antibacterial and antiviral benefits
  • Anti-cancer properties

Selection and storage:

  • For maximum flavor and nutritional benefits, always purchase fresh garlic
  • Whole garlic bulbs will keep fresh for about a month if stored properly 
  • Once you break the head of garlic, it greatly reduces its shelf life to just a few days
  • Garlic in flake, powder, or paste form may be more convenient however you will derive less culinary and health benefits from these forms

Cooking tip:

  • Increase health benefits by letting garlic sit for at least 5 minutes after you've chopped it or crushed it. This boosts the benefits of the enzymes it contains.
  • Try to add garlic towards the end of the cooking process to retain the maximum amount of flavor and nutrition
  • Try to expose garlic to heat for as little time as possible (at most 15 minutes) in order to assure the health benefits

Here’s a delicious recipe for you!

Ingredients

  • 16 garlic cloves, smashed and peeled
  • 2 tablespoons of olive oil
  • 2 shallots, roughly chopped
  • 1-2 sage leaves, roughly chopped
  • 2 cans of cannellini beans
  • 4 cups chicken stock
  • ¾ cup parmesan cheese
  • ½ cup cream
  • Salt
  • Pepper

Place a soup pot over medium-low heat.  Add the olive oil and shallots.  Sautee until shallots are translucent. Add the garlic.  Sautee for a minute.  Add the sage and the cannellini beans.  Stir together for a minute.  Add the chicken stock and simmer for about 10 minutes.  Add ½ cup of the parmesan cheese and transfer everything to a blender and blend until well combined.  Return everything to the pot and add the cream.  Stir together.  Pour into bowls and top each serving with the leftover parmesan cheese.

I truly hope you enjoy this recipe and that it helps you live a healthier life.  I would absolutely love to hear from you, so please leave a comment below and let me know what you think.  If you enjoyed this post, share it with your friends and family!

Lots of love,

Judith

This year we have launched an exciting collaboration with Soul Food Salon.  Each week, we feature a delicious, seasonal, and nutritious ingredient.  We not only tell you a bit about it and all of the nutrition it represents, but also we provide you with a recipe so you can cook it at home.  Please share pictures of your meals on Instagram using the hashtag #SoulFoodSalon.  We can’t wait to learn and cook with you!

Kale Quinoa Cherry Salad

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  • A descendent of the wild cabbage and a cruciferous vegetable
  • Eat 1 ½ cups of cruciferous vegetables 2-3 times a week to receive their fantastic health benefits
  • Several varieties of kale: curly kale, ornamental kale, and dinosaur (Lacinato or Tuscan) kale.  All differ in taste, texture, and appearance  

Nutrient profile:

  • Vitamin A
  • Vitamin C
  • Vitamin K
  • Copper
  • Manganese
  • Vitamin B6
  • Dietary fiber
  • Calcium
  • Potassium
  • Vitamin E
  • Vitamin B2
  • Iron
  • Magnesium
  • Vitamin B1
  • Omega-3 fatty acids
  • Phosphorus
  • Protein
  • Folate
  • Niacin

Health Benefits:

  • Antioxidant and anti-inflammatory benefits
  • Cancer-preventive benefits
  • Cardiovascular Support (due to the fiber; note if you juice kale you will lose the fiber offering)
  • Detoxification System

Selection and Storage:

  • Look firm, deeply colored leaves that look fresh, unwilted and free of any signs of browning and small holes  
  • Choose smaller-sized leaves since these will be tenderer and have a milder flavor
  • Should be displayed in a cool environment since warm temperatures will cause wilting and negatively affect flavor
  • Store in refrigerator where it will keep for 5 days.  Place in a plastic storage bag removing as much air from the bag as possible.  Do not wash before storing as exposure to water will encourage spoilage

Concerns about kale:

  • Individuals wanting to avoid pesticide-associated health risks may want to consume organically grown kale
  • Kale contains oxalates; when these become too concentrated in body fluids, they can cause problems in individuals with existing kidney and gallbladder problems
  • People with thyroid dysfunction should be mindful. Kale may cause swelling of the thyroid gland.  Consumption of these vegetables should be reduced but not eliminated in individuals with thyroid dysfunction.  If you have normal thyroid function and consume adequate amounts of iodine, this vegetable will have no effect on your thyroid and may be eaten liberally.

Here’s a delicious recipe for you!

Cayenne Spiced Salmon is an awesome pairing with this salad!!

Cayenne Spiced Salmon is an awesome pairing with this salad!!

  • 4 cups of kale, chopped or torn into small pieces
  • 2 cups cooked rainbow quinoa
  • 1 tablespoon olive oil
  • 1.5 teaspoons red wine vinegar
  • ½ cup of cherries diced
  • ½ cup of walnuts diced
  • ¼ cup of goat cheese (more if you would like)
  • Salt
  • Pepper

While the quinoa is still very warm, add all of the ingredients into a bowl and toss.  The warmth of the quinoa should soften the kale leaves. Enjoy!

I truly hope you enjoy this recipe and that it helps you live a healthier life.  I would absolutely love to hear from you, so please leave a comment below and let me know what you think.  If you enjoyed this post, share it with your friends and family!

Lots of love,

Judith

This year we have launched an exciting collaboration with Soul Food Salon.  Each week, we feature a delicious, seasonal, and nutritious ingredient.  We not only tell you a bit about it and all of the nutrition it represents, but also we provide you with a recipe so you can cook it at home.  Please share pictures of your meals on Instagram using the hashtag #SoulFoodSalon.  We can’t wait to learn and cook with you!

Health Bites: Coconut Turmeric Balls!

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About Turmeric

  • A flowering plant in the ginger family
  • Native to Indonesia and southern India
  • Turmeric has many health benefits, among these as a powerful anti-inflammatory long used in both Chinese and Indian medical practices

Nutrient Profile

A great source of:

  • Iron
  • Manganese
  • Vitamin B6
  • Dietary fiber
  • Potassium

Health Benefits of Curcumin

  • It is a potent anti-inflammatory (has been shown to be comparable to over-the-counter anti-inflammatory agents such as Motrin)
  • It has powerful antioxidant effects
  • Cancer prevention and therapy; specifically breast, lung, colorectal, prostate and skin cancers
  • Provides cardiovascular protection
  • May protect against and/or slow the progression of neurodegenerative diseases (i.e. Alzheimer’s disease, Multiple Sclerosis)

Selection and Storage

  • Select organically grown turmeric
  • Should be kept in a tightly sealed container in a cool, dark and dry place
  • Fresh turmeric rhizome should be kept in the refrigerator

Tips for preparing

  • Be careful when using turmeric since its deep color can easily stain
  • To enhance absorption of turmeric combine it with black pepper or piperine

Here’s a delicious recipe for you!

  • 1 cup dates
  • 1/4 cup almond butter
  • 1/4 cup honey
  • 1/2 cup coconut oil (soften a bit so you can blend it with the almond butter and honey)
  • 1/8 cup dried turmeric
  • 1 teaspoon fresh ginger grated
  • 1/2 teaspoon cinnamon
  • 1/2 teaspoon cardamom 

Mix together, form into balls ( a bit tricky as the mixture is quite soft), roll in shredded coconut (tip: take the balls as best as you've been able to shape them, and continue shaping them in the coconut), refrigerate until firm (I put mine in the freezer for a few minutes and then moved them to the refrigerator).  Enjoy!

I truly hope you enjoy this recipe and that it helps you live a healthier life.  I would absolutely love to hear from you, so please leave a comment below and let me know what you think.  If you enjoyed this post, share it with your friends and family!

Lots of love,

Judith

This year we have launched an exciting collaboration with Soul Food Salon. Each week, we feature a delicious, seasonal, and nutritious ingredient. We not only tell you a bit about it and all of the nutrition it represents, but also we provide you with a recipe so you can cook it at home. Please share pictures of your meals on Instagram using the hashtag #SoulFoodSalon. We can’t wait to learn and cook with you!

Roasted Asparagus

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About Asparagus

  • 2,000 year history of medicinal properties, specifically in Ayurvedic medicine
  • Often thought of as a luxury vegetable
  • Green in color, can also be found in white and purple

Nutrient content

Excellent source of:

  • Vitamin K
  • Folate
  • Copper
  • Selenium
  • Vitamin B2
  • Vitamin C
  • Vitamin E
  • Dietary fiber
  • Manganese
  • Phosphorus
  • Niacin
  • Potassium
  • Choline
  • Vitamin A
  • Zinc
  • Iron
  • Protein
  • Vitamin B6
  • Pantothenic acid
  • Magnesium
  • Calcium
  • Phytonutrients

Health Benefits    

  • Anti-inflammatory and Anti-oxidant Benefits
  • Digestive Support 
  • Heart Health
  • Blood Sugar Regulation

Selection and Storage  

  • Asparagus stalks should be rounded.  Look for firm, thin stems with deep green or purplish closed tips.  Cut ends should not be too woody.
  • Store in refrigerator with ends wrapped in damp paper towel.  Use asparagus within a day or two after purchasing for best flavor and texture.

Note:  Asparagus contains naturally-occurring substances called purines.  Purines can be broken down to form uric acid.  Excess accumulation of purines in the body can lead to excess accumulation of uric acid.  In some individuals (those with gout and kidney stones from uric acid), excessive intake of these substances can cause health problems. 

Here’s a delicious and easy way to cook asparagus!

Ingredients

  • 2 lbs asparagus
  • Olive oil (or your favorite healthy oil)
  • 1 teaspoon lemon zest (optional)
  • Lemon juice (optional)
  • Salt
  • Pepper

Preparation

Preheat oven to 400 degrees. 

Break off the bottom parts of the asparagus (where they start getting tough; these parts will not be edible).  Place the asparagus on a baking sheet, drizzle them with olive oil, sprinkle them with salt and pepper, and then toss them to make sure they are all well covered.  Spread the asparagus in a single layer and roast until they are tender and crisp (about 20-25 minutes).  When done, sprinkle with the lemon zest and squeeze some lemon juice (1/4 of a lemon is a good amount but you can do as much as you would like). Very carefully toss them so they are well covered.  Enjoy!

I truly hope you enjoy this recipe and that it helps you live a healthier life.  I would absolutely love to hear from you, so please leave a comment below and let me know what you think.  If you enjoyed this post, share it with your friends and family!

Lots of love,

Judith

This year we have launched an exciting collaboration with Soul Food Salon.  Each week, we feature a delicious, seasonal, and nutritious ingredient.  We not only tell you a bit about it and all of the nutrition it represents, but also we provide you with a recipe so you can cook it at home.  Please share pictures of your meals on Instagram using the hashtag #SoulFoodSalon.  We can’t wait to learn and cook with you!