UPBEAT TIMES, INC. • March 2016 • 11


Asparagus and Shiitake Mushroom Stir-Fry ~HEALTH BEGINS IN THE KITCHEN~


by Dr. Joanne Mumola Williams ~ www.FoodsForLongLife.com Directions:


MBend the bottoms of the as- paragus spears until they snap off. Rinse well or soak in cold water. Drain and cut into 1 ½ -inch pieces and set aside. Stir the cornstarch into the water until it is completely dissolved. Mix in the lemon juice and soy sauce. Set aside. Heat the oil in a non-stick wok or large frying pan. Cook the onion for a min- ute, stirring until separated. Add the garlic, ginger and black pepper and cook until fragrant, about a minute. Add the shii- take mushrooms and cook, stirring frequently, until they soſten, about 3 minutes. Stir in the asparagus and cook


until they are fork tender and still crisp, 2 to 3 minutes. Don’t overcook. Stir


SONOMA COUNTY, CA. ~ March is a beautiful month in Sonoma County. One of the best things about this time of year, besides the weather warm-


ing and the days lengthen- ing, is the appear-


ance of fresh as- paragus in


our local markets. Here’s a sim- ple stir-fry that I think you will enjoy. For a gluten-free meal, make this with buckwheat soba noodles. Or you can serve it on top of rice. Vegan and Gluten Free.


Ingredients:


1 pound of fresh asparagus 1 tablespoon cornstarch ½ cup room temperature water 1 tablespoon freshly squeezed lemon juice


1 tablespoon gluten free soy sauce


1 tablespoon sesame oil 1 medium onion, cut in half and thinly sliced


3 cloves garlic, minced 1 tablespoon minced fresh ginger


¼ teaspoon ground black pep per or to taste


8 ounces fresh shiitake mush rooms, stems removed, large ones cut in half


2 cups cooked brown rice or 8 ounces cooked soba noodles


the cornstarch


mixture again since some of it may have settled to the bottom. Pour into the hot wok and cook until the sauce thickens and coats the vegetables. Serve over rice or, if you are serving with buckwheat soba noodles, stir the cooked and rinsed noodles into the wok when the sauce begins to thicken.


Nutrition


Per serving (without rice or noodles): 93 calories, 3 g total fat, 0.5 g saturated fat, 25 mg omega-3 and 1,461 mg omega-6 fatty acids, 0 mg cholesterol, 5 g protein, 13 g carbohydrates, 4 g dietary fiber and 240 mg sodium. [makes 4 servings]


202 West 7th St. Santa Rosa, CA 95401 707-545-7528


“It is not that I’m so smart. But I stay with the questions much longer.” ~ Albert Einstein UPBEAT TIMES, INC. • March 2016 • 11


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