Asparagus

Asparagus is a delicious, affordable spring vegetable. It is low in calories but packed with nutrients. A half a cup has 20 calories, an astonishing 57% of RDI of vitamin K, 34% of folate, 18% of vitamin A, not to mention zinc, riboflavin, iron, vitamin C,E, potassium, and phosphorus.

Asparagus is a good source of antioxidants, including vitamins C and E, flavonoids and polyphenols. Antioxidants prevent the accumulation of harmful free radicals and may reduce your risk of chronic disease.

A half a cup of asparagus contains 1.8 grams of fiber, 7% of your daily need. Studies suggest that a diet high in fiber-rich fruits and vegetables may help reduce the risk of high blood pressure, heart disease and diabetes. Asparagus contains both insoluble and soluble fiber, both of which are necessary to keep your gut healthy.

Asparagus is a wonderful food to add if you are pregnant because it is a great source of vitamin B9. Folate is an essential nutrient to help form red blood cells and produce DNA. Getting enough folate from sources like asparagus, green leafy vegetables and fruit can protect against neural tube defects, including spina bifida.  A half a cup provides 34% of your DRI.

A half a cup of asparagus has 6% of your daily need of potassium, essential to lower blood pressure. Studies suggest that this is due to an active compound in asparagus that causes blood vessels to dilate.

How to Buy

Asparagus can be purple, white or green. When buying green asparagus, look for stalks that are a bright green. The tips may have a bit of a purple color, which is totally natural and perfect to buy, but stay clear if the tips are a very dark green, or almost look black as the asparagus is likely past its prime. The tips should also be tight and fully closed.

Cut asparagus doesn’t tend to last very long so purchase it in stores that have the cut ends sitting in water or have the bundles refrigerated. Make sure that the asparagus is crisp by trying to bend one of the stalks. It shouldn’t be flexible at all and instead, snap off. The asparagus tips shouldn’t look wet, while the cut ends should look freshly cut and not dry.

The thinner the asparagus, the more tender it is, and that the really large asparagus tend to have a bit more texture. Smaller spears are great for quick cooking like blanching and in stir-fries.Thicker asparagus does well with higher heat cooking such as roasting and grilling. More important thing is that all the asparagus in a bunch is of similar size so cooking even cooking is easier.

How to Store

Asparagus doesn’t last very long once cut and will start losing flavor quickly. If possible, cook and eat your asparagus the same day you buy it. But, you can also store it in the fridge for a few days, preferably placing the cut ends in a glass filled with just a bit of water (changed daily) or wrap the cut ends in a damp paper towel. Asparagus also doesn’t reheat that well so only cook as much as you’re going to eat that day or use the leftovers as a cold snack or chopped up cold to add to a salad.

How to Cook

In addition to being nutritious, asparagus is delicious and easy to incorporate into your diet.  Asparagus is one of the easiest vegetables to prepare. All you really have to do is get rid of the woodier ends, then season and cook as desired. You don’t even need a knife. Just grab an asparagus stalk with both hands and snap it. The woody part should naturally break off. Rarely larger stalks will have tougher exteriors which can be fixed by shaving off a layer with a vegetable peeler.

Asparagus can be cooked in a variety of ways, including boiling, grilling, steaming, roasting and sautéing.

Asparagus can be used in a number of dishes like salads, stir-fries, frittatas, omelets and pastas, and it makes an excellent side dish.