Sue Bedford (MSc Nutritional Therapy)
Asparagus is in season in the UK and boasts an impressive nutrient profile – it is also low in calories too! Asparagus is particularly high in folate (Vitamin B9) which is important in the prevention of neural tube defects – vital prior to conception and onwards. Asparagus contains a good amount of vitamin C and E and tops you up with zinc, manganese and selenium – making it a key fertility food for those who are trying to conceive. Great in salads, or as an accompaniment to meat and fish dishes.
Asparagus and Shiitake Mushroom Carbonara
A tasty nutritious and delicious vegetarian lunch or dinner
1 bunch asparagus
150g fresh shiitake mushrooms, sliced
50g Parmesan cheese
2 tablespoons chopped
Seasoning to taste (pinch sea salt and pepper)
How to make your Carbonara:
Wash the asparagus and break off the woody stalk end to be left with the tip/ slice the tops into smaller pieces. Wash and slice the mushrooms.
Cook the linguine in a pan of boiling water.
In another smaller pan of boiling water cook the asparagus for 3-4 minutes.
Beat the eggs together in a bowl. Drain the linguine and asparagus and tip back into the larger pan and over a low heat add the eggs, Parmesan, seasoning (optional) and mushroom for 2 minutes- stir well and tip into a large warm serving bowl. Sprinkle with the fresh chives. Serve and
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