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Here are the main health benefits of asparagus for children:
Here are the main health benefits of asparagus for children:
Rich in Nutrients
Asparagus is packed with vitamins and minerals such as vitamins A, C, E, and K, as well as folate, which are essential for growth, development, and overall health.
Good Source of Fiber
It contains dietary fiber, which aids in digestion, promotes regular bowel movements, and supports a healthy gut.
High in Antioxidants
Asparagus is rich in antioxidants like vitamin C, beta-carotene, and glutathione, which help protect cells from damage caused by free radicals and support immune function.
Supports Heart Health
The folate and vitamin K in asparagus contribute to cardiovascular health by supporting proper blood clotting and reducing the risk of heart disease.
Cheesy Baked Asparagus Fries
Ingredients:
1 bunch asparagus, trimmed
1 cup panko breadcrumbs
1/2 cup grated Parmesan cheese
1/2 teaspoon garlic powder
Salt and pepper to taste
Cooking spray or olive oil
Instructions:
Preheat the oven to 425°F (220°C). Line a baking sheet with parchment paper and lightly coat with cooking spray or olive oil.
In a shallow dish, combine panko breadcrumbs, grated Parmesan cheese, garlic powder, salt, and pepper.
Dip each asparagus spear into the breadcrumb mixture, coating evenly.
Place the coated asparagus spears on the prepared baking sheet.
Bake for 12-15 minutes, or until crispy and golden brown.
Serve warm with a dipping sauce like ranch or marinara.
Asparagus and Cheese Quesadillas
Ingredients:
1 bunch asparagus, trimmed and chopped into small pieces
1 cup shredded cheddar cheese
4 whole wheat tortillas
Cooking spray or olive oil
Instructions:
Heat a non-stick skillet over medium heat and lightly coat with cooking spray or olive oil.
Place one tortilla in the skillet and sprinkle with shredded cheddar cheese.
Add chopped asparagus evenly over the cheese.
Top with another tortilla and press down gently.
Cook for 2-3 minutes on each side, until the tortillas are golden brown and the cheese is melted.
Remove from the skillet, let cool slightly, and cut into wedges.
Serve warm with salsa or guacamole.
Asparagus and Ham Pasta
Ingredients:
1 bunch asparagus, trimmed and cut into bite-sized pieces
8 oz pasta (such as penne or fusilli)
1 cup diced ham
1/2 cup grated Parmesan cheese
2 tablespoons olive oil
Salt and pepper to taste
Instructions:
Cook pasta according to package instructions. Drain and set aside.
In a large skillet, heat olive oil over medium heat.
Add diced ham and cook until lightly browned.
Add asparagus pieces and sauté for 3-4 minutes, until tender-crisp.
Add cooked pasta to the skillet and toss to combine.
Sprinkle with grated Parmesan cheese, salt, and pepper.
Cook for another 1-2 minutes, until the cheese is melted and everything is heated through.
Serve warm.
Grilled Asparagus Wraps
Ingredients:
1 bunch asparagus, trimmed
4 whole wheat tortillas
1/2 cup hummus
1/2 cup diced tomatoes
1/4 cup crumbled feta cheese (optional)
Cooking spray or olive oil
Instructions:
Preheat grill or grill pan over medium-high heat.
Lightly coat asparagus spears with cooking spray or olive oil.
Grill asparagus for 3-4 minutes per side, until tender and lightly charred.
Spread each tortilla with hummus.
Place grilled asparagus, diced tomatoes, and crumbled feta cheese (if using) on each tortilla.
Roll up tightly and cut in half.
Serve warm or at room temperature.
Asparagus and Chicken Stir-Fry
Ingredients:
1 bunch asparagus, trimmed and cut into bite-sized pieces
1 cup cooked chicken breast, diced
1 bell pepper, sliced
1/2 cup sliced mushrooms
2 tablespoons soy sauce
1 tablespoon olive oil
Cooked rice or noodles for serving
Instructions:
Heat olive oil in a large skillet or wok over medium-high heat.
Add sliced bell pepper and sliced mushrooms. Stir-fry for 2-3 minutes.
Add asparagus pieces and continue to stir-fry for another 3-4 minutes, until vegetables are tender-crisp.
Add diced chicken breast and soy sauce. Stir to combine and heat through.
Serve over cooked rice or noodles.
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