April sees many of our favourite fruits and vegetables come into season, asparagus, aubergine, tomatoes and peppers are amongst some of these.

Today I am focusing on the nutritional benefits of two popular items that are in season this month.

Asparagus

Asparagus is rich in many nutrients such as vitamin B5, Calcium, Magnesium, Zinc and Selenium, and a very good source of Dietary Fiber,, Vitamin A, Vitamin C, Vitamin E, Vitamin K, Vitamin B1, Vitamin B3, Vitamin B6, Folate, Iron, Phosphorus, Potassium, Copper and Manganese.

Bord Bia advise, when buying, the tips should be tightly furled and fresh looking, and the stalks fresh and straight. If the stalks are badly scarred or drooping they shouldn’t be purchased.

Before use cut off the bottom of the stalk as it is usually hard and woody. If the bottom parts of the stem also feel hard, pare this away. If the asparagus is very fresh this is not necessary. Bundles of asparagus are boiled upright to ensure evenness of cooking.

Tomatoes

Tomatoes are bursting with nutrients such as Vitamin E, Vitamin B1, Vitamin B1, Vitamin B6, Folate, Magnesium, Phosphorus and Copper, and a very good source of Dietary Fiber, Vitamin A, Vitamin C, Vitamin K, Potassium and Manganese
They can be fried, grilled, stuffed, baked, roasted, added to soups, sauces, stews, salads and served as a vegetable side dish.

Along with garlic and olive oil, they form the basis of so many Italian, Spanish and Provençal recipes that it is hard to find a dish in which they are not included.

Bord bia states that overripe tomatoes are excellent for soups. Use beefsteak or cherry tomatoes for salads, and plum tomatoes for sauces. Tomatoes are sliced across rather than downwards for salads and pizza toppings. For wedges they are cut downwards.

Among the many classic tomato dishes is tomato soup, cooked to a delicate orange colour with stock or milk, or simmered with vegetables, garlic and basil. In Provençal and Italian cooking, tomatoes are used with fish, meat and vegetables, in sauces and stuffing, with pasta and in salads.

Tomatoes can be used in a wide variety of dishes such as gazpacho, salsas, pickles, tabouleh, and chutney and can be served as a juice. Cherry tomatoes can be stuffed with a variety of fillings, for example, cream cheese or salmon mayonnaise, and used to garnish a dish or as a canapé.

Asparagus with Balsamic Tomatoes

Ingredients

150gm of asparagus, trimmed

2 teaspoons extra-virgin olive oil

1 1/2 cups halved tomatoes

1/2 teaspoon minced fresh garlic

2 tablespoons balsamic vinegar

3 tablespoons crumbled goat cheese

1/2 teaspoon black pepper

Method

Cook asparagus in boiling water 2 minutes or until crisp-tender. Drain.

Heat olive oil in a large skillet over medium-high heat. Add tomatoes and garlic; cook 5 minutes. Stir in vinegar; cook 3 minutes.

Arrange asparagus on a platter; top with tomato mixture. Sprinkle with cheese and pepper.