Spotlight on Asparagus
Asparagus is a perennial garden plant belonging to the Lily
family. It is harvested in the spring when it is 6 to 8 inches tall. The most
common variety of asparagus is green in color. There are two other edible
varieties available. White asparagus is grown underground to inhibit its
development of chlorophyll content, therefore creating its distinctive white
coloring. It is generally found canned, although you may find it fresh in some
select markets, and it is generally more expensive than the green variety since
its production is more labor-intensive. The other edible variety of asparagus
is purple in color. It is smaller than the green or white variety (usually just
2 to 3 inches tall) and features a fruitier flavor. It also provides benefits
from phytonutrients called anthocyanins that give it its purple color.
Nutrition Information
Low in calories, only 20 per 3.5 oz. serving
Contains no fat or cholesterol
Very low in sodium
A good source of potassium. (1)
A source of fiber (2 grams per 3.5 serving)
An excellent source of folic acid
A significant source of thiamin and vitamin B6
Selection
Asparagus stalks should be rounded, and neither fat nor
twisted. Look for firm, thin stems with deep green or purplish closed tips. The
cut ends should not be too woody, although a little woodiness at the base
prevents the stalk from drying out. Once trimmed and cooked, asparagus loses
about half its total weight. Use asparagus within a day or two after purchasing
for the best flavor and texture. Store in the refrigerator with the ends wrapped in
a damp paper towel.
Preparation and Cooking
Thin asparagus does not require peeling. Asparagus with
thick stems should be peeled because the stems are usually tough and stringy.
Remove the tough outer skin of the bottom portion of the stem (not the tips)
with a vegetable peeler. Wash asparagus under cold water to remove any sand or
soil residues. It is best to cook asparagus whole. If you want to cut asparagus into small pieces, it is best
to cut them after they are cooked. Asparagus can be served hot or cold.
Serving Ideas
• Add cold
asparagus to your favorite salad.
• Toss cooked pasta with asparagus, olive oil, and your favorite pasta spices.
• Chopped
asparagus make a flavorful and colorful addition to omelets.
• Sauté
asparagus with garlic, mushrooms, and tofu or chicken for a complete
meal.
Recipes
Asparagus Recipes & Tips from The Produce Lady
How To Make Perfectly Roasted Asparagus
EatingWell, Asparagus
Food Network, Asparagus recipes
