Discover great tips to prepare these tasty spears
Best to buy
The peak season for fresh asparagus lasts from February through June.
Cut & clean
Wash thoroughly under cool water to remove dirt or grit. Cut off tough ends.
Grill to perfection
Grilling is an excellent, easy way to cook asparagus. Simply add spears to grill for 3 to 5 minutes for a great addition to your salad or a simple, healthy side.
Power food
Asparagus is a good source of vitamin C and folic acid.
Super side
Immerse clean stalks in boiling water, reduce heat, and simmer for 5 minutes—until they are bright green. Toss with olive oil and add salt and pepper to taste.
Varieties
Green asparagus is the most commonly seen type. White asparagus, which is grown underground to prevent chlorophyll from developing and turning it green, has thicker, smoother spears. It’s harder to find, but worth the effort. A less frequently seen variety is purple asparagus, called viola, which actually turns green during cooking.
Preparation, uses, and tips
Because it’s grown in sandy soil, asparagus should be washed thoroughly to remove any dirt or grit. Snap any tough ends off and immerse the stalks in boiling salted water. Reduce heat, simmer, and remove after about five minutes, while still bright green. Toss with olive oil and serve hot. Asparagus is also good in stir-fry dishes.
Nutritional Highlights
Asparagus, 3 medium spears of asparagus (raw)
Calories: 11
Protein: 1.1g
Carbohydrate: 2.2g
Total Fat: 0.09g
Fiber: 1.0g
*Good source of: Vitamin C (6.3mg), and Folate (61mcg)
*Foods that are an “excellent source” of a particular nutrient provide 20% or more of the Recommended Daily Value. Foods that are a “good source” of a particular nutrient provide between 10 and 20% of the Recommended Daily Value.
Copyright 2007, Healthnotes, Inc., 1505 S.E. Gideon St., Suite 200, Portland, Oregon 97202, www.Healthnotes.com.
2006-09-07
