May 06, 2014
Spring Harvest Bowl
We’re well into Spring now in my neck of the mountains, how about you? I think we can safely say that there will be no more of that four-letter word that begins with “S” … at least not until later in the year! I hope you were able to create and enjoy my Winter’s Harvest Bowl a few months ago.
So I’ve been dying to make this nutritious bowl of springtime delights to share with you. And it was finally time. All of the ingredients help the body to detox and rebuild as well as to shed those pesky winter pounds…
Asparagus is beneficial to the kidneys, adrenal glands and bladder. It also contains fiber that facilitates the intestinal transit and encourages digestion. Its gentle effect on the intestinal functions can help reverse a tendency for constipation, without irritating the intestinal mucous membrane . Asparagus also provides a truly unique combination of anti-inflammatory nutrients . Other anti-inflammatory nutrients in asparagus include the flavonoids quercetin, rutin, kaempferol and isorhamnetin. And if that’s not enough, asparagus provides a wide variety of antioxidant nutrients, including vitamin C, beta-carotene, vitamin E, and the minerals zinc, manganese, and selenium and has been proven to fight the proliferation of cancer cells [3,4,5,6].
Daikon Radish is believed to help the body burn fat. It is extremely low in fat and cholesterol, but dense with nutrients, making it a great addition to any effective weight loss program. It contains large amounts of enzymes that aid in fat and starch digestion as well as high levels of vitamin C, phosphorus and potassium. It also contains other phyto-nutrients that fight cancer.
Fennel, like many of its fellow spices, contains its own unique combination of phytonutrients—including the flavonoids rutin, quercitin, and various kaempferol glycosides—that give it strong antioxidant activity. The most fascinating phytonutrient compound in fennel, however, may be anethole—the primary component of its volatile oil. In animal studies, anethole in fennel has been shown to reduce inflammation and to help prevent the occurrence of cancer .
|I steamed everything together, leaving the asparagus on top so I could take it out sooner.|
- asparagus, lightly steamed
- mustard greens, chopped and steamed
- fennel bulbs, quartered and steamed until tender (save some of the fronds for garnish!)
- whole rye berries, cooked in water 1 part rye to 3 parts water
- artichoke hearts (I used frozen for convenience)
- daikon radish, grated
- green onion, sliced
- edible flowers (optional)… I found some flowering winter cress on my morning walk that I used.
~ creamy lemon dressing
- 1 cup raw cashews
- 1 cup water
- juice and zest of one lemon
- 2 medjool dates
- Chrubasik C, Maier T, Dawid C et al. An observational study and quantification of the actives in a supplement with Sambucus nigra and Asparagus officinalis used for weight reduction. Phytother Res. 2008 Jul;22(7):913-8. 2008.
- Podolak I, Galanty A, and Sobolewska D. Saponins as cytotoxic agents: a review. Phytochem Rev. 2010 September; 9(3): 425—474. Published online 2010 June. 2010.
- Shao Y, Chin CK, Ho CT et al. Anti-tumor activity of the crude saponins obtained from asparagus. Cancer Lett. 1996 Jun 24;104(1):31-6. 1996.
- Sidiq T, Khajuria A, Suden P et al. A novel sarsasapogenin glycoside from Asparagus racemosus elicits protective immune responses against HBsAg. Immunol Lett. 2011 Mar 30;135(1-2):129-35. Epub 2010 Oct 28. 2011.
- Singh RS and Singh RP. Fructooligosaccharides from Inulin as Prebiotics. Food Technol. Biotechnol. 48 (4) 435—450 (2010). 2010.
- Sun Z, Huang X and Kong L. A new steroidal saponin from the dried stems of Asparagus officinalis L. Fitoterapia. 2010 Apr;81(3):210-3. Epub 2009 Sep 12. 2010.
- Angeloni C, Leoncini E, Malaguti M, et al. Modulation of phase II enzymes by sulforaphane: implications for its cardioprotective potential. J Agric Food Chem. 2009 Jun 24;57(12):5615-22. 2009.
- Chainy GB, Manna SK, Chaturvedi MM, Aggarwal BB. Anethole blocks both early and late cellular responses transduced by tumor necrosis factor: effect on NF-kappaB, AP-1, JNK, MAPKK and apoptosis. Oncogene 2000 Jun 8;19(25):2943-50. 2000. PMID:12930.