Asparagus – A Spring Delicacy

Asparagus, a delicacy dating back to Greek and Roman times, is the poster child for spring veggies. When we start seeing asparagus spears appear in stores, at markets or in our gardens it’s a sure sign that spring is under way.

The tender tasty stalks have one of the shorter natural seasons, so be sure to use them while the getting’s good!

This amazing vegetable is packed with essential nutrients and antioxidants and claims amazing health benefits such as having anti-inflammatory properties, helping to fight carcinogens and maintaining cognitive health. While asparagus is a low calorie food, it contains healthy amounts of dietary fiber–essential for digestive health–as well as a long list of vitamins

Vitamins & Nutrients

• Vitamin B1 maintains healthy nervous and cardiovascular system, aids body’s ability to withstand stress, required for the breakdown of fats and proteins
• Vitamin B2 Vitamin B2 converts carbohydrates to sugar (energy production), antioxidant (anti aging)
• Vitamin A Vitamin A builds bodys immunity, keeps skin and eyes moist, and supports overall eye and vision health
• Folate/B9Folate and B9 supports DNA synthesis and repair
• Vitamin EVitamin E improves immune system and metabolism, boosts stamina and vitality, promotes healthy skin
• Vitamin K Vitamin K is essential for responding to injuries, maintains regular blood clotting, supports absorption of calcium (healthy bones)

Fun Fact:

Asparagus is identified by the Environmental Working Group’s Shoppers Guide to Pesticides as one of the 15 least likely vegetables to be contaminated with pesticides and is therefore less risky to buy non-organic. However, asparagus is more perishable due to it’s respiration rate. Keeping the base moist helps keep the spears fresh, but asparagus is best if consumed within a couple days of purchasing/picking.

Cooking method that best retains asparagus’s nutrients:

Heat 5+ tablespoons of water or your broth of choice in pan, add asparagus to pan once liquid is bubbling cover and saute for 5 minutes. Remove asparagus, cut to desired length and dress with lemon juice or add dish of choice.

Some of our favorite asparagus recipes:

As we’ve looked through the internet, we have found and tried some amazing recipes. Try these two. We found them fabulous.

• Asparagus Salad with Turmeric Tahini Dressing
• Roasted Asparagus with Smoky Coconut and Fried Egg

References:

1. www.cuesa.org/eat-seasonally/charts/vegetables
2. http://www.organicfacts.net/health-benefits/vegetable/health-benefits-of-asparagus.html
3. http://www.eatingwell.com/blogs/health_blog/5_powerful_health_benefits_of_asparagus_you_probably_didn_t_know
4. http://www.whfoods.com/genpage.php?tname=foodspice&dbid=12