The Skinny on Asparagus

Often referred to as the aristocrat of vegetables, asparagus (five spears, 93g) only has 21 calories and is an excellent source of folate and vitamin K, and a good source of vitamins A and C. Healthful diets with adequate folate may reduce the risk of heart disease, fractures and certain birth defects, such as neural tube defects. Asparagus is also a top source of inulin, a fiber that is indigestible by humans, but selectively nourishing to good gut bacteria that line our intestinal tract thereby protecting against foodborne viruses like E.Coli. It is best to consume asparagus spears the day you buy them, since flavor and vitamins tend to diminish the longer you keep them. If you need to store asparagus overnight, cut off the ends and place the stalks upright in a bowl of water in the refrigerator. Asparagus is excellent steamed or tossed in oil and roasted on the grill.

How to Select: Asparagus stalks of similar width with tightly closed tips should be selected. Young asparagus is thinner and generally more tender.

How to Store: Fresh asparagus should be stored in the refrigerator with the cut ends immersed in water and should be used within a day or two.

Usage Tips: Fresh asparagus is best steamed or microwaved until just crisp-tender. Steaming should be done quickly, with the spears in an upright position to heat the stalks evenly.

A prefect side dish to any meal…

Asparagus Parmesan

 

Ingredients

• 1 tablespoon butter
• 1/4 cup olive oil
• 1 pound fresh asparagus spears, trimmed
• 3/4 cup grated Parmesan cheese
• salt and pepper to taste

Directions

1. Melt butter with olive oil in a large skillet over medium heat. Add asparagus spears, and cook, stirring occasionally for about 10 minutes, or to desired firmness. Drain off excess oil, and sprinkle with Parmesan cheese, salt and pepper.

Asparagus 'Guacamole'

Ingredients

• 1 1/2 pounds asparagus, cut into small pieces
• 1 tablespoon fat-free Greek-style yogurt
• 1 tablespoon lime juice
• 1/4 cup chopped fresh cilantro
• 3 green onions, thinly sliced
• 1/2 jalapeno pepper, minced
• 1 tablespoon minced garlic
• 1 tomato, diced
• 1/2 teaspoon Worcestershire sauce
• 1 dash hot pepper sauce
• salt and ground black pepper to taste

Directions

1. Place the asparagus into a steamer insert and set into a pot over one inch of water; bring the water to a boil. Place a cover on the pot and steam the asparagus for 5 minutes. Transfer the asparagus to the bowl of a food processor and puree until smooth.
2. Combine the asparagus puree with the yogurt, lime juice, cilantro, green onions, jalapeno pepper, garlic, tomato, Worcestershire sauce, and hot pepper sauce in a large bowl; gently stir to combine. Season with salt and pepper. Chill in refrigerator until completely cooled.