Beating high blood pressure with sesame stir-fried asparagus and peas

When asparagus is in season, run — don't walk — to the nearest greengrocer or farmer's market and buy a big bunch (or two). Toasted sesame seeds add a nutty aroma to this festive dish that also helps in a heart-healthy diet.

Preparation time 10 minutes

Cooking time 15 minutes

Serves 4

• 10 ml (2 tsp) hulled sesame seeds
• 625 g (1 1/4 lb) asparagus
• 5 ml (1 tsp) olive oil
• 125 g (1/2 c) minced red onion
• 1 clove garlic, slivered
• 250 g (1 c) frozen peas
• Salt to taste

1. Toast sesame seeds in small, heavy skillet over low heat, stirring frequently until golden brown, about 3 minutes. Transfer to plate to prevent further cooking.

2. Cut asparagus on diagonal into 5-centimetre (2-inch) lengths. Spray a large nonstick skillet with nonstick cooking spray. Add oil and heat over medium heat. Add onion and garlic, and cook, stirring, until onion is tender, about 5 minutes.

3. Add asparagus, peas and salt to pan and cook, stirring frequently, until asparagus is crisp-tender and peas are heated through, about 5 minutes.

4. Sprinkle sesame seeds over asparagus and peas and toss to combine.

Sesame Vegetable Pasta: To serve four, cook 375 grams (12 ounces) pasta (try penne) and toss with the vegetables as prepared above. Add a dollop of fat-free sour cream and serve.

• Serve with roast turkey breast, steamed brown rice and a dessert of nonfat frozen yogurt with slices of crystallized ginger in the mix.

• One of the many phytochemicals in asparagus is rutin, an antioxidant flavonoid that works hand-in-hand with vitamin C to maintain blood-vessel health.

Each serving provides:

Key nutrients: 90 Calories, 20 Calories from Fat, 3 g Fat, 0 g Saturated Fat, 0 g Trans Fat, 6 g Protein, 14 g Carb, 5 g Fibre, 45 mg Sodium

Blood pressure nutrients: 27 mg Vitamin C, 37 mg Magnesium, 475 mg Potassium, 48 mg Calcium