food of the month: asparagus
although asparagus season is nearly over, we still wanted to give this groovy veg a shout out!

what:
- asparagus is a long green shoot enjoyed world wide
- it is a member of the lily family
- white asparagus can be grown by covering the stalk in sand while it grows and denying it light which is necessary for photosynthesis

why:
- asparagus is high in the antioxidants vitamins A, C and E antioxidants
- help fight free radical damage in the body and improve immune function

how:
- it can be enjoyed stir fried, pickled, steamed, raw, sauteed, in an omlette or many other ways
- one of the best ways to enjoy the flavour of asparagus is to simply steam for a minute of two and serve hot with a little butter

good to know:
- asparagus and tomatoes make a good team on your plate and in the garden. tomato plants help repel the asparagus beetle and asparagus returns the favour by keeping away harmful worms that damage tomato plants
- in ideal conditions asparagus can grow up to 10″ in one day!
- when purchasing asparagus look for firm bright green fresh looking stalks with compact tips. picking a bunch with stalks of similar diameter helps with even cooking
- store asparagus in the fridge with a moist paper towel wrapped around the stems or stand them up tall in a few inches of water

come summertime here in vancouver, we are lucky enough to have access to some of the most amazing berries.
which is great news for us because research shows that berries are among the fruits highest in antioxidant content. for the most antioxidants, choose fully ripened berries.

therefore, the fresher - the better!
lets take a closer look at some of our favorites…

blueberries:

what: blueberries are native to north america where they grow wild the woods and mountainous regions

why: they are also a very good source of vitamin C, vitamin E, manganese, and both soluble and insoluble fibre like pectin.

good to know: blueberries can help relieve both diarrhea and constipation. In addition to soluble and insoluble fibre, blueberries also contain tannins, which act as astringents in the digestive system to reduce inflammation.

raspberries:

what: member of the rose family and a bramble fruit like the blackberry, raspberries are delicately structured with a hollow core. This makes raspberries are highly perishable, they should only be picked/purchased one or two days prior to use & handed with care

why: raspberries are an excellent source of fibre, manganese and vitamin C. as well as being a good source of vitamin B2, folate, niacin, magnesium, potassium and copper.

good to know: raspberries contain significant amounts of the anti-cancer phytochemical ‘ellagic acid’

strawberries:

what: did you know there are more than 600 varieties of strawberries?

why: strawberries are an excellent source of vitamin C and manganese. In addition strawberries are also good source of dietary fibre and iodine, potassium, folate, vitamin B2, vitamin B5, vitamin B6, omega-3 fatty acids, magnesium, copper, and vitamin K. wow!!

good to know: strawberries are on the environmental group’s dirty dozen list, and therefore it’s best to buy organic strawberries.

want to try a yummy berry salad? give this recipe a try…

2 tablespoons plain yogurt
juice of half a lime
1 tablespoon of your favorite honey
1 tablespoon mint leaves (chopped finely)
about 4 medium sized strawberries (go for organic strawberries)
1 handful of fresh raspberries
1 handful of fresh blueberries

1) whisk together yogurt, lime and mint in a medium sized bowl
2) add fruit and gently toss to combine
3)serve and enjoy… easy peasy!