Superfood of the Month: Asparagus

Asparagus is low in calories, high in nutrients, and supports digestion, heart health and metabolic function. It’s one of those foods that does a lot of behind-the-scenes work for your body while fitting into everyday meals easily. 

Health Benefits

• Low in calories, but high in nutrient density 
• Excellent source of fiber, supporting digestion and gut health 
• Rich in folate, important for cell growth and cardiovascular health 
• Contains antioxidants that help reduce inflammation 
• Supports natural detoxification through compounds that aid liver function 
• Provides vitamin K, essential for bone health and blood clotting 
• Helps regulate blood sugar thanks to fiber and low glycemic impact 
• Supports heart health by contributing potassium and anti-inflammatory compounds 
• Naturally supports hydration due to high water content 
• Versatile and easy to prepare, making it simple to include consistently

Lemon Garlic Salmon with Asparagus 

Ingredients 

• 7 oz Atlantic salmon filet, skin-on 
• ½ tsp canola oil 
• 2 T olive oil 
• 2 tsp lemon juice 
• 1 tsp garlic, minced 
• 8 oz asparagus 
• 1 lemon, zest 
• Crushed red pepper, to taste

Directions 

1. Cut salmon into portions, pat dry and season with salt and pepper. 
2. Heat canola oil in a skillet over medium-high heat. 
3. Place salmon skin-side down and cook for 4 to 5 minutes until crispy. 
4. Flip, add garlic and cook 2 to 3 minutes, basting. 
5. Finish with lemon zest and a squeeze of lemon. 
6. While preparing salmon, preheat the oven to 425°F. 
7. Toss asparagus with olive oil, salt, pepper and crushed red pepper. 
8. Roast on a sheet pan for 10 to 12 minutes, until tender but vibrant. 
9. Finish with lemon juice.

Serves two
Nutrition per serving – calories: 290; fat: 18g; cholesterol: 85mg; sodium: 60mg; carbohydrate: 6g; protein: 27g