Hi there --
Well, the calendar says mid-April, and
the forsythia and daffodils are blooming, but it remains
a little chilly these days! However, one of the
ways I know that spring is here is because asparagus are
as well. When I start seeing them in bunches, standing
up like skinny green soldiers in the supermarket, I know
that warm weather and sunshine are on the way. And
I get really happy.
Asparagus also play a major
role in my family's Easter tradition in the form of what
we call the "Easter Omelet" -- a frittata of eggs,
chopped fresh asparagus, mozzarella and sausage meat,
which we have as part of the antipasto. This year,
I was happy to make the omelet for two of my aunts -- at
whose side I learned so much about cooking and
hospitality -- who weren't well enough to join the
larger family gathering. I didn't quite get the
knack of flipping it whole in the frying pan, but it
tasted great and that's what mattered. I've
included a "health-ified" recipe below which I hope
you'll enjoy.
Spring is the time of renewal,
rebirth and new beginnings. It's the perfect time
to do some inner spring
cleaning -- to lighten up your diet a bit, sweep
away the cobwebs of old food and lifestyle habits that
no longer serve you, and finally get moving on realizing
your vision of vibrant health. More than just
getting ready for swimsuit season, as the fitness
magazines admonish us around now (although that can be a
powerful motivator!), it's the time to "play big" and
get serious about making lasting changes. And, besides, there are loads of fruits
and vegetables coming into market that are begging to be
made into delicious, easy meals -- and don't you finally
want to learn how to make them taste amazing?
If
you're not sure how to make all this happen, let's
talk. I'd be happy and honored to guide
you...
Be well and shine
on,
Bernadette
Shining Life
Nutrition
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Food Focus: Asparagus
Nothing speaks
"Spring" to me like asparagus. Asparagus is
a perennial, an almost leafless member of the lily
family. The spears we buy in the store are actually the
shoots from an underground crown. It takes up to 3 years
for crowns to develop enough to begin producing shoots,
but once they do, they can produce for up to 20 years.
They are
packed with nutrients, and deliciously low in
calories. Asparagus is an excellent source of
vitamin K, the B vitamin folate, vitamin C, vitamin A;
and a very good source of numerous B vitamins -
including vitamin B1, B2, B3 and B6 - as well as dietary
fiber, manganese, copper, phosphorus, potassium and
protein.
Just one
serving of asparagus supplies almost two-thirds of the
daily recommended intake of folate, which is a really
good thing. Folate is
essential for a healthy cardiovascular system because it
helps to keep homocysteine levels in check; homocysteine
is an amino acid that at high levels in the body can
increase the risk of heart disease and atherosclerosis.
Folate is also a critical nutrient if you're thinking
about becoming pregnant or are in the early stages of
pregnancy because it's necessary for proper cellular
division and DNA synthesis.
A
natural diuretic, asparagus is a very good source of
potassium and quite low in sodium. Its mineral profile,
combined with an active amino acid in asparagus,
asparagine, gives the vegetable its well-known
reputation as a diuretic.
Asparagus contains a
special kind of carbohydrate called inulin that we don't
digest, but the health-promoting friendly bacteria in
our large intestine, such as Bifidobacteria and
Lactobacilli, do. When our diet contains good amounts of
inulin, the growth and activity of these friendly
bacteria increase... which helps to keep our guts
happy.
How to
choose, store and cook asparagus. Asparagus
stalks should be firm and round, with thin steps and a
deep green to purplish color. They shouldn't be
too woody, except at the ends -- and just cut or break
off that part. Simply wash them well -- no need to
peel (and it's less wasteful and
time consuming!) unless they're
particularly thick or tough, or you want to have a truly
delicate dish. Use them within a day or two of
purchase, keep the tips wrapped in a damp paper towel,
and away from light to retain the folate and other
vitamins.
Because of their high water content,
asparagus are quick to cook, and are delicious steamed,
roasted (see below), sauteed or stir-fried -- if they're
really young and tender you can certainly enjoy them
raw. Asparagus soup is another lovely way to eat
them -- it's a beautiful, light-green
color.
Source: World's Healthiest
Foods, whfoods.org
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Recipe #1: Roasted
Asparagus
This is one
of the simplest and most delicious ways to serve
asparagus. It only takes a few minutes, but it's
so good! The parchment paper (be sure to buy
unbleached) prevents them from sticking, and makes for
easier cleanup. You can cook the asparagus on the
grill as well.
Serves 6
Ingredients
1 pound
medium asparagus, washed
extra-virgin olive
oil
sea salt to taste
fresh lemon juice or
balsamic vinegar to taste
Directions
- Preheat the oven to 375
degrees. Cut or break off the hard ends of the
asparagus and discard.
- In a bowl, toss the asparagus
with a bit of olive oil to coat lightly, then sprinkle
with salt.
- Spread the asparagus on a
parchment-covered baking sheet, and roast for about 20
minutes -- more or less, depending on size -- until
tender and beginning to brown.
- Serve hot or at room
temperature. Drizzle with lemon or balsamic
vinegar if desired.
Adapted from
The Voluptuous
Vegan by Myra
Kornfeld
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Recipe #2: Spring Scramble with
Asparagus
This
is an adaptation of my family's "Easter Omelet."
I've lightened it up here, added more vegetables, left
out the meat -- although a little goes a long way, and
you could add some vegetarian sausage crumbles or
Italian-style chicken sausage to get the taste -- and
retained much of its original
deliciousness.
Serves 4-6
Ingredients
2
T organic extra-virgin olive oil
1 clove garlic
minced
2 spring onions, chopped finely
8-10 fresh
asparagus spears, chopped small
8 large or jumbo
cage-free, organic eggs, scrambled with a whisk
˝
ball fresh mozzarella, chopped small or shredded
salt
and pepper to taste
Finely chopped fresh herbs of
your choice - nice to include are chives, parsley,
dill
Directions
- In a pre-warmed sauté pan or nonstick
skillet, heat oil over medium heat. Add garlic
and sauté, careful not to let it brown.
- Add scallions and cook until they
start to soften. Add chopped asparagus and continue to
cook, stirring, as they soften and turn brighter
green.
- Pour scrambled eggs into the pan and
stir. Add mozzarella, salt and pepper.
Stir occasionally as the eggs and cheese set.
When they arrive at the texture you prefer, take off
heat immediately, sprinkle with herbs and serve.
- Serve with salad and/or whole-grain
baguette.
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In Memory of Jyoti
Like countless people
in the local yoga community and around the world, I'm
terribly saddened by the passing of Jyoti Chrystal,
founder of Starseed Yoga
and Healing in Montclair, on April 11. The
studio was home to my first experiences with yoga nearly
10 years ago, and I learned so much from Jyoti's
rigorous, passionate approach to the teachings.
She and her teachers created a community that was like a
second home for me for many years. She was truly a
larger than life personality, one in a long line of
powerful women in my life who have deeply influenced and
helped to shape me. Her intense blue gaze was
unforgettable -- she had the ability to really look into
your heart and get a sense of what you needed. I was so
glad to see her, for the last time, on my birthday, when
I took a workshop at the studio. She was
physically very frail, but her spirit and essence
remained so strong, and she faced her illness with grace
and equanimity and that was reassuring. Shine on,
Jyoti...
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Upcoming
Classes and Events
Mark Your
Calendars!
South
Orange-Maplewood Adult School
Tuesday, April 21, 7-9
p.m. -- Glorious
Greens/Lecture and Cooking
Demo
Discover new kinds of green vegetables --
the #1 food missing from most American diets --
and
learn how to cook them easily and deliciously.
Click here for
more info or to register.
Governor's
Conference for Women
Tuesday, May 12, Atlantic
City. I've been invited on a panel called
"Fed Up?" to speak about healthy eating, at this
prestigious all-day conference that draws women from
throughout New Jersey. I'm heartened to see what a
major presence health and wellness has on the conference
agenda! Keynote speakers are Cokie Roberts and
Maya Angelou. Wow! Click the link above for
further information and registration.
NJAWBO Annual
Conference
Tuesday-Wednesday, June 2-3,
Somerset. I will be leading a workshop
entitled Put Yourself First - Why
Enlightened Self-Care is Critical to
Success. This is a fantastic
gathering of successful NJ businesswomen, and a great
opportunity to gather resources and to network. Read
more and register here.
Kings Cooking
Studios
New
classes! Spend some time close to home this
summer learning new skills at these beautiful, modern
studios. I'm thrilled to be associated with this
prestigious venue.
Saturday,
7/18
10.00 a.m. - 12.00 p.m. Short Hills AND 2:00 - 4:00
p.m. Bedminster
Everybody's Favorites -- Healthy and
Easy/Children 10-12 with adult/Participation. Make some
"greatest hits" dishes -- edamame hummus, chocolate
pudding, fruit salad, burritos, for example -- in
different healthier ways that bring out the nutritional
goodness, and good taste, of all the ingredients.
There's lots of room for customization, too - so you can
add the ingredients you like to make each dish your
own.
Thursday, 8/6
6.30 - 9.30
p.m. Short Hills
Thursday, 8/13
6.30 - 9.30
p.m. Bedminster
Healthful Summer Salad
Spectacular/Demonstration. If you're going
to a potluck or just looking to freshen up your summer
repertoire, these salads will help you be a hit. Some
familiar ingredients, some new, all allowed to shine in
colorful presentations. All go well with traditional
summer fare, such as barbequed meats... several can
serve as light main courses on their own.
Registration details will be posted soon at the
Kings Cooking
Studio website.
Would you like me to
present important, timely and interesting
health and
wellness content to your corporation,
nonprofit or civic group?
Contact me for further
details.
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More Half
Marathon Update
Final Training
Weeks!
I can't believe the race is
just a little over a week away... I've been doing some
LONG training walk/runs, mainly with Christina and
Necole. (Last Saturday, Necole and I did a
rain-soaked 12.6 mile trip through West Orange and Upper
Montclair and back). Now it's time to  taper back the mileage, get
lots of rest, and take care of myself in order to be ready for the 26th. It's
going to be awesome crossing the finish line with all
that great female energy surrounding
us!
The 2009 More 1/2 Marathon is
slated for April 26. The 13.1 mile race, which
will be held in Central Park, is sponsored by More
and Fitness
magazines and is for women only. I believe
registration is now closed, but if you want to find out
about viewing the race in person, or to get inspired for
next year, go here.
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About Shining Life
Nutrition
ARE YOU READY to
improve your eating habits, feel confident in choosing
and preparing better food, reach your ideal weight, find
balance in all areas of your life -- and finally get a
handle on your most pressing health issues?
Not sure where to begin... or how to stay on
course? I'll be your guide and advocate on the
path toward vibrant health and lasting changes --
without crazy diets and deprivation. I'll help you
clear away the clutter of old food and lifestyle habits
so that your best self can shine out to the world.
With a customized health counseling program, you'll
learn to tune into your body's innate wisdom, find
clarity about what truly nourishes you, and move closer
to the balance that's essential for accomplishing your
goals. Please contact me to schedule a complimentary
get-acquainted conversation.
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Our deepest fear is not that we are inadequate.
Our deepest fear is that we are powerful beyond
measure.
It is our light, not our darkness that most
frightens us. We ask ourselves, Who am I to be
brilliant, gorgeous, talented, fabulous?
Actually, who are you not to be?
You are a child of God. Your playing
small does not serve the world. There is nothing
enlightened about shrinking so that other people won't
feel insecure around you. We are all meant to
shine, as children do.
-Marianne
Williamson
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