This season spring dish is one to be enjoyed by the entire family!
Nutrition:
Asparagus is a spear-like vegetable that is seasonal from April to June. There are different varieties of asparagus including green, white and purple. 80 g of asparagus counts as one portion towards your 5-a-day. The main nutrients present in the asparagus are vitamin A, vitamin C and vitamin K. Vitamin A is important for the eyesight. It protects our eyes preventing macular degeneration and eye-related diseases. Vitamin C protects the immune system and is also involved in collagen formation, which is a protein that contributes to the elasticity and firmness of the skin as well as to the regeneration of joint cartilage. Vitamin K is important for bone formation and blood clotting and may reduce the risk of diabetes. Moreover, asparagus is a rich source of folic acid which is a nutrient needed during pregnancy for foetal development. The recommended amount of folic acid for most adults is 200 mcg. However, for pregnant women, it is 400 mcg. Asparagus is also recommended for people having urinary retention, as it is diuretic. Asparagus can provide relief after during a hangover 🍸 and it can support the digestive system. Research shows that asparagus reduces damage to the liver caused by alcohol and reduces gastrointestinal conditions such as ulcerates colitis.
Do you want to know an interesting fact about asparagus? Have you ever noticed that your urine may smell unpleasant after eating asparagus? This is because the odour comes from sulfur-containing chemicals that form when your body metabolises asparagusic acid!
What You Need (1 serving):
Half an onion
1/3 garlic clove
128 g butternut squash
50 g of asparagus
94 g vegan puff pastry
2 tablespoons of soy cream
2 tablespoons of all-purpose seasoning
2 tablespoons of olive oil
2 tablespoons of vegan butter
Allergens: Gluten, Celery, Mustard
Method:
1. Dice your onions, garlic
2. Chop you butternut squash into small cubes and boil
3. Preheat your oven to 180 degrees Celsius
4. Fry your onions, garlic and seasoning until onions are golden brown
5. Once butternut squash is cooked, drain your water and add your onion mix, vegan butter and soy cream and mash well.
6. Grease a baking tray and place your puff pastry in the tray
7. Put your butternut squash mix on the pastry and spread all over
8. Place your asparagus on top of your mix
9. Bake in the oven for one hour, checking regularly
10. Take out and let cool for 10 minutes
11. Enjoy!
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