Asparagus - Love or Hate It

When I saw this fresh-looking bag of asparagus at Costco, it started calling my name. My first thought was, just roast it, and it will be OK. Well, this time, I decided to just web search for recipes and how-to’s instead of risking another soggy dish. That bit of research definitely helped. My asparagus was cooked to perfection!

This bunch was two pounds and perfect; no bruises or cuts and tender.

My asparagus cooking has been sort of SO SO…. It’s either been over-cooked or under-cooked. But, I ate it anyway.

A good thing about asparagus other than it being delicious is that it is very low in calories and has no fat. That two-pound package is about 120 calories! It requires very little seasoning; a sprinkle of Parmesan cheese is sufficient for a simple dish.

Facts about Asparagus

• Asparagus is a member of the Lily family.

• Asparagus spears grow from a crown that is planted about a foot deep in sandy soils.

• Under ideal conditions, an asparagus spear can grow 10" in a 24-hour period.

• Each crown will send spears up for about 6-7 weeks during the spring and early summer.

• The outdoor temperature determines how much time will be between each picking...early in the season, there may be 4-5 days between pickings and as the days and nights get warmer, a particular field may have to be picked every 24 hours.

• After harvesting is done the spears grow into ferns, which produce red berries and the food and nutrients necessary for a healthy and productive crop the next season.

Nutritional Yeast
I have a container of nutritional yeast flakes that I had not found much use for. Thru my investigative searching, found that there are numerous uses for nutritional yeast.

Nutrition Facts
Nutrition (per 1 tbsp serving): 30 calories, <1g total fat, 2.5mg sodium, 160mg potassium, 2.5g carbohydrates, 2g fiber, <1g net carbohydrates, 4.5g protein, <1mg iron.


Info from About.com
Definition: Yellow in color and with a nutty cheesy flavor, nutritional yeast is inactive yeast that is a favorite amongst many vegans because of its unique flavor and similarity to cheese when added to foods. Sprinkle some on hot popcorn or garlic bread, or add a generous spoonful to a stir fry or pasta sauce. Nutritional yeast is also the only reliable food source of vitamin B12, so if you're vegan, it's a good idea to add some to your food regularly. Nutritional yeast can be found in the bulk foods or supplement section of your health food store. You can look for either nutritional yeast flakes or powder, but be sure you don't get brewer's yeast by mistake, as it’s quite similar in appearance. In Australia and New Zealand, nutritional yeast is also called "savory yeast" or "savory yeast flakes".

Roasted Asparagus

Simple Steps
Combine 1 tbsp Nutritional yeast and 1 tbsp Parmesan cheese, set aside (or more to your liking).

Combine 1 tsp Garlic Herb mix, 1/4 tsp salt, 1/4 tsp black pepper, 1/2 tsp oregano flakes, set aside.
Set the oven to 425F.
Wash and snap the bottom 1/2 inch of the stalks off
Put the asparagus into a plastic food bag with about 1 tablespoon of olive oil.
Shake to coat with olive oil
Cover a large baking sheet with aluminum foil

Spread the spears over the baking sheet, pointing the bottoms out.

Sprinkle the spice mix evenly over the pan.

Bake about 12 minutes
Remove from oven and sprinkle the Parmesan Cheese/ Nutritional Yeast flakes evenly over the pan.

Return to oven for 5 minutes.
Remove from oven and place on serving Dish.

East clean-up: discard the aluminum foil ..

That was a lot easier than I had made it in the past!

Saturday Night Dinner – (Emptying the refrigerator vegetable bin)

When you are hungry and hate to cook, check the vegetable bin of the refrigerator.  Most likely there is usually enough food to feed a family of 4. My bad habit is buying vegetables and fruit and forgetting that I have them.

When I had to go to work every day, I packed lunch for the next day each night. There were no leftovers in the refrigerator. Now that I have time to cook, I tend to cook more often. One thing that I have learned is to cook smaller meals.

I decided to empty the vegetable bin and make a meal. Below are the dishes and recipes.

The menu

Brown Sugar Baked Sweet Potatoes and Butternut Squash

Cinnamon baked carrots

Roasted green and yellow squash

Roasted Egg Plant

Roasted red peppers

Sautéed Baby Spinach

Corn muffin

Sautéed Baby Spinach link to Original recipe
Ingredients
2 Tbsp olive oil
2 Tbsp thinly sliced garlic
1/4 c raisins
1 lb baby spinach, washed and drained
1/2 tsp salt
1/4 tsp freshly ground black pepper
2 tsp honey or agave nectar
Procedures
1. Heat oil in large skillet over medium-high heat. When hot, add garlic and cook until beginning to turn golden, about a minute. Add raisins and spinach and cook, stirring, until wilted. Season with salt and pepper, and drizzle with honey or agave nectar just before serving
Servings: 4

Brown Sugar Baked Sweet Potatoes and Butternut Squash
Printable copy
Brief Description:
A mellow and sweet blend of winter squash and sweet potatoes - sugar replaced with Splenda brown sugar blend
Servings : about 4
Prep time : 15 minutes
Cook time : about an hour
Total time : about 1 hour 30 minutes
Ingredients:
3 1/2 cups sweet potatoes, cubed
4 cups butternut squash, cubed
2 Tbsp olive oil
1/4 cup Splenda brown Sugar Blend for Baking
1 tsp Cinnamon
1 tsp grated nutmeg
Directions:
1. Preheat oven to 375°F
2. Toss sweet potatoes and squash with oil, 1/2 teaspoon salt, and 1/4 teaspoon pepper. Spread onto a large baking pan. bake for 25 minutes. Mix the Sweetener, cinnamon and nutmeg together. Sprinkle over the squash and potatoes
3. Bake until browned and tender, 35 to 40 minutes more.
----->If you prefer a soft dish, remove from oven before browning

Cinnamon baked carrots
Ingredients
3 1/2 cups carrots cut into chunks
2 tbsp agave nectar
2 tsp cinnamon
2 tbsp sugar free orange marmalade
2 tbsp Land O Lakes Buttery Spread
Topping
1 tbsp Splenda brown sugar blend for baking
Procedures
Combine the agave, cinnamon, marmalade and spread in a medium pot on low heat. Stir until blended.

Add in carrots and stir to coat the carrots.

Pour into a baking dish, using a spatula to scrape all of the sauce into the baking dish. Sprinkle with Splenda Brown Sugar Blend for Baking

Bake at 350 degrees F until tender. Stir and serve.
About 4 servings

Baked egg plant, squash and peppers
             ( baked on a large baking sheet at 350 degrees F.0
Eggplant - 1 medium eggplant, sliced into thick slices
Peppers - 1 large red pepper cut into 1 inch strips
Squash - 1 yellow and 2 green squash, cut into about 1 inch chunks
Procedures
Place squash into a bag with 1 tsp Cajun type spices and 1 tbsp olive oil. Shake to combine. Pour onto oil sprayed or Release aluminum foil covered large baking sheet.
Place the egg plant single layer on the same baking sheet. Spray the top of the eggplant with olive oil.
Place peppers on the same baking sheet. Spray a little olive oil on the peppers.
Place the baking sheet in the oven and bake until the eggplant is tender or browned.

Corn Muffin - printable copy
Brief Description:
A really good gluten free corn muffin.
Servings : 6
Prep time : 5 minutes
Cook time : 30 minutes
Total time : 40 minutes
Ingredients:
1/2 cup stone ground yellow corn meal
1/2 cup fine corn flour(Masa)
2 tbsp ground flaxseeds or flaxseed meal
1/4 cup fine non-fat dry milk
1/4 tsp salt
1 tsp baking powder
1 egg
2 Tbsp oil
1 1/3 cup water

Directions:
1. Mix all ingredients thoroughly with a wire whisk or hand mixer. If batter is too thick, add
water 1 tablespoon at a time. If too loose, add another tablespoon of Masa.
2. Spray a 6 cup muffin pan generously with an oil spray
3. Divide batter among the 6 cups
4. Bake at 350 F oven until browned around the edges (about 30 minutes)