People interpret spring in many ways, but in my book, when I think of spring, I visualize those beautiful green spikes of fresh asparagus tips popping up from my garden. Not only is asparagus delicious and incredibly easy to prepare, but they are also loaded with nutrition. A typical serving of asparagus is considered to be ½ cup cooked or 1 cup raw, and provides 60 percent of the recommended daily amount of folacin and 20 percent vitamin C. This delectable vegetable is also rich in antioxidants, is a good source of potassium, phosphorus, thiamin, B6, fiber and is naturally low in sodium and fat. At less than 4 calories per spear, that’s offering a lot of nutritional bang for your buck!
If you are fortunate enough to grow your own asparagus, you should be in full swing with harvesting since this is peak season. If not, don’t fret as local farmers markets and roadside produce stands can offer similar freshness.
Here are a few quick tips you should know about asparagus:
- Selection: It is important to select spears that are firm and well hydrated with tight tips. Disregard those that appear to have blemishes and look woody at the harvested end. They should also smell fragrant and produce a faint squeaking sound when a bunch is gently squeezed.
- Storage: Asparagus has a high respiration rate, which means they tend to lose moisture, wilt and perish more rapidly compared to other produce. To help extend their freshness, trim the harvested ends and wrap them in damp paper towel or place upright in a glass of cold water and keep refrigerated. This will help prolong their freshness; however, it is best to consume them within 48 hours.
- Preparation: Prior to eating, rinse spears thoroughly in cold water, trim off harvested end again, and use a vegetable peeler to remove the tougher skin at the lower end of each spear. This will help provide tenderness throughout the stalk, enable even cooking, and reduce the waste often seen when the ends are “snapped” off rather than the described trim-and-peel method.
- Cooking: Anyone who loves asparagus knows they can simply be eaten raw; however, they are also very easy to cook. My favorite method is roasting. This is easily done by adding a little drizzle of peanut oil, sprinkle of sesame seeds, a pinch of salt and pepper and then placing the spears in a shallow pan and roasting in a preheated 450 degree oven for about 8-10 minutes, just until crisp-tender. Garnish with a sprinkle of fresh grated parmesan, and enjoy! Asparagus can also be blanched, braised, steamed, microwaved, grilled and stir-fried.
So don’t let the peak season of this tasty and nutritious vegetable pass you by. Grab a bunch of fresh asparagus the next time you are purchasing your groceries, and have fun experimenting with new recipe ideas! Need a bit more inspiration? Click here for 50 asparagus recipes!
