Spring Prebiotics & Everything Asparagus
Cooking apart, together
image: Les Blank film, Garlic Is As Good As Ten Mothers, 1980
A very spring-y week. In Maine, it’s sunny and warm and the coastal air smells like salted lilacs (finally!). In quarantine, the sun has become a literal yellow highlighter on the days.
And yet it’s proving increasingly hard, in the midst of horrific events and climbing death tolls and total pandemic uncertainty, to be like ‘OK let’s talk about asparagus.’ I just want to acknowledge that surely asparagus is not the most important focus right now, but I hope it brings you some peace or joy or calm, enjoying simple spring foods with your family. Certainly this is a newsletter about food and feeding young families, but I feel it’s important to mention this week that their are many resources for talking to young children about race, please seek them out and connect with your friends, neighbors, families on the subject. Collectively we all need to be better and take actions towards real change, and by educating ourselves and our families, let’s strive to raise healthy children in all ways.
OK, now asparagus and spring prebiotics.
image from the cookbook I Know How To Cook, by Ginette Mathiot
Spring Vegetable Prebiotics
Vegetables tend to get labeled as easy - hard - harder - hardest when talking about what kids will and will not eat. Dare I say, asparagus is on the ‘easy’ side of the spectrum? Meaning it usually doesn’t take too much convincing. Similar to friendly tree-shaped broccoli, it’s bean-stalky-ness is fairly approachable and fun? Also, its delicious with cheese.
And I’ve mentioned the importance of prebiotics in previous posts. Again, prebiotics are the indigestible fibers, such as inulin and FOS, which feed and stimulate healthy gut bacteria. Eating prebiotic foods is a great way to promote and maintain a healthy microbiota system. And as it happens, many spring vegetable are rich in prebiotics. Thank you Mother Nature.
Garlic and onion are easy to enjoy year-round, thankfully, but their tender spring selves are especially green, zippy, even sweet. Others, like dandelion greens, ramps/leeks, and asparagus are more seasonal and most relevant right now. For the best prebiotic benefits, eaten raw is preferable - snacking on raw asparagus, ramp and dandelion leaves in green sauces or salads, minced garlic in salsa verde or pestos, etc…or simply snacking on them as you prepare to cook them!
I realized this week that my 3 year old son had no memory of asparagus from last spring. It was an entirely new food to him (again) this year. And it only needed a little context, convincing, cheese.
Here’s a few suggestions for inspiration, to enjoy fully and often in the next few weeks:
Garlic, Green Garlic, Scapes: pesto or vinaigrettes, finely chopped into scrambled eggs or frittata, grilled or roasted (if you’re cooking over fire, we wrap a whole bulb in tin foil and drop in the coals/embers transforming it to melted roasted garlic paste), garlicky toast, use in spring soups or pot of beans, fried rice.
*Raw garlic is also great for the immune system. I occasionally eat a slice of garlic if I’m cooking with it, or take it medicinally with lemon and honey for cold symptoms. I give it to my son as well: 1 clove finely chopped into a spoonful of honey with a squeeze of fresh lemon juice.
Ramps, leeks: ramps (wild leeks) have similar uses to garlic (above)… pesto, grilled, pickled ramps, etc.. And leeks/ramps pair well with roasted meats, especially chicken, and more traditional dishes like Cock-a-leekie soup (love!) and leeks vinaigrette.
Spring onions: so good grilled or roasted! great as pizza or flatbread toppings, spring onion pancakes or fritters
Dandelion greens: a favorite bitter green and very versatile! Great with eggs or frittata, wilted with pasta or grilled meats, added to soups or beans or lentils, green sauce and pesto. I often chop raw leaves finely with parsley and/or cilantro and use as herby garnish to dishes with fresh lemon juice.
Asparagus: eaten raw with hummus or dip, roasted asparagus with a fried egg or chopped into scrambled eggs, frittata or omelet. Lightly steamed with lemon and sea salt. Great with roasted fish or chicken. Definitely with pasta! Simply roasted or grilled, tossed with pesto, or seasoned with lemon, salt, toasted walnuts and lots of parmesan cheese. Shaved or thinly sliced into salads or grain bowls. Simple asparagus soup or puréed for first food eaters. Or as suggested by the recipe in the cookbook image (above), “asparagus served like peas.”
Honestly, all of these spring vegetables pair well together, for full spring flavors. Just add eggs or pasta, lots of salty cheese, lemon and/or toasted nuts, etc. to your family meal, with very little convincing needed. Simple is best.
Bon Appetit! Bonne Chance!
Simple Roasted Asparagus
This is probably my favorite, easy asparagus preparation. And we love snacking on raw stalks while we wait (impatiently) for the rest to roast.
asparagus, 1-2 bunches, rinsed & trimmed (woody end)
olive oil
salt and pepper
lemon half
walnuts, chopped & toasted
parmesan cheese
Preheat oven to 375. Toss asparagus with olive oil, s&p, enough to lightly coat, and spread evenly on a sheet tray or large cast iron pan. Roast for 10-20 minutes (varies widely, dependent on stalk thickness and desired charred effect). Remember its fairly quick, and you want to retain some snap, so keep a close eye. Aim for lightly browned and just fork tender.
About ~5 min before asparagus is ready, add walnuts to the same tray and let toast in the remaining minutes (or lightly toast on stovetop and add when asparagus is complete). Remove from oven and transfer to serving plate.
Squeeze fresh lemon juice over all and finely grate lots of parmesan to cover. Enjoy!
I’ll regularly be posting recipe tips and pictures on Instagram. Please follow along!
If you’re cooking this week: Please be sure to tag @thewholekohlrabi, or share the newsletter with old friends, new friends, colleagues, family, etc.