An ancient 'superfood' sent from heaven
Asparagus has been cultivated since antiquity, prized by the ancient Greeks and Romans for its unique flavor, texture, and medicinal qualities. And they were on to something. This popular and nutritious spring vegetable is a veritable superfood, packed with essential minerals, vitamins, and antioxidants. Low in calories, asparagus makes for a tasty side dish or an inspired ingredient in a wealth of hot and cold dishes. And it's so easy to prepare!
So, why not include this yummy herbaceous plant in your next meal? Click through and find out why you should ask for asparagus.
Asparagus is among the most delicious and seasonal vegetable harvests.
Asparagus is primarily a springtime delicacy. In the United Kingdom, the asparagus season lasts from May to June. In the United States, the asparagus harvest is variable. In California, for example, it can start as early as January in the hot southern desert valleys.
Actually, though, this edible member of the flowering plant family Asparagaceae is now so widely cultivated that it is available during every season.
Asparagus is available in three colors—purple, green, and white. The white type is cultivated in the dark to prevent the color from developing. Purple asparagus is popular across continental Europe. Green asparagus is the most common type and is eaten widely throughout Great Britain and the United States.
Asparagus is low in calories and packed with essential vitamins, minerals, and antioxidants. In a word, it's a superfood!
Asparagus can help with weight loss. One cup (135 grams) of uncooked asparagus contains just 27 calories and 2.8 grams of fiber.
Vitamins A, C, E, and K are found in the same cup, together with protein, potassium, phosphorus, and folate. Fat content measures a meager 0.2 grams.
Asparagus also possesses small amounts of other micronutrients, including iron, zinc, and riboflavin.
The health benefits of asparagus extend to it serving as a natural diuretic, meaning it can help flush excess fluid and salt from your body. This action can assist in the treatment of urinary tract infections (UTIs).
The potassium in asparagus is an important nutrient for keeping your heart, bones, kidneys, and nerves functioning and healthy. As a bonus, the vegetable contains a compound called asparaptine, which is known to improve blood flow and, subsequently, lower blood pressure.
Asparagus is rich in glutathione, an antioxidant found in many plants. This detoxifying compound helps break down carcinogens and other harmful compounds like free radicals. Eating asparagus may therefore be effective against certain forms of cancer, bone cancer for example, and lung cancer.
In fact, asparagus is such a powerful antioxidant that it's known for its ability to neutralize cell-damaging free radicals, thus affording cellular protection. These properties may help slow the aging process and reduce inflammation.
Like other leafy green veggies, asparagus delivers folate, a nutrient packed with vitamin B12 and important in red blood cell formation and for healthy cell growth and function. Folate helps the brain battle cognitive decline by keeping the gray matter young.
As an essential nutrient, folate is especially important during the early stages of pregnancy to ensure the healthy development of the baby. This seasonal veg should therefore be included in any pre-pregnancy and early pregnancy diet.
The vitamin E packed into asparagus is another powerful antioxidant. This vitamin helps strengthen your immune system by kicking into touch harmful free radicals.
Asparagus is great for the gut and and works as an important source of insoluble dietary fiber that can help relieve indigestion. The fiber content also promotes regular bowel movements.
Asparagus is easy to incorporate into your diet. When purchased fresh from a farmers' market or grocery store, it should be eaten straight away.
One of the best things about asparagus is it's simple to prepare. This yummy and healthful spring veg can be cooked in a variety of ways, including boiling, grilling, steaming, roasting, and sautéing. It's also deliciously tasty eaten raw.
Asparagus pairs well with lots of other vegetables and flavors—think peas, garlic, mushrooms, spinach, radish, and new potatoes, to name a few.
Asparagus makes an excellent side dish. It partners well with any type of dairy product, such as cheese (particularly Grana Padano or Parmigiano Reggiano), butter, and any sauces containing dairy produce or cream.
Asparagus makes a super-green, super-tasty, low-calorie vegetable soup. Add a few simple ingredients, spinach perhaps, or shallots, and sprinkle with various garden herbs for a delightful spring broth.
This dish positively sings spring, a combo of chicken pieces, onion wedges, garlic, lemon slices, asparagus, and peas. Serve with new potatoes and drizzle with butter and olive oil.
An inspired Italian dish, this asparagus risotto recipe idea can be created in minutes. Use a splash of white wine in the cooking, and top with grated Parmesan.
A tempting party snack idea, bacon wrapped asparagus is prepared by tossing the asparagus in olive oil and black pepper and enclosing the spears with lean bacon. Grill or oven bake.
A recipe idea packed with protein and vitamins, grilled salmon with roasted asparagus is prepared using olive oil, lemon juice, sea salt, and black pepper.
This inspired meal idea uses asparagus, pie crust, Gruyère cheese, lean bacon, dry mustard, and eggs. For a veggie option, simply minus the meat.
Greet the summer with this colorful salad option where asparagus, new potatoes, peas, green beans, and radish conspire to create a vibrant and crunchy sun-kissed treat.
Looking for a light and healthy lunchtime meal idea? Rustle up an omelet using asparagus and pesto, and garnish with Parmesan and crunchy sesame seeds.
The earthier, nuttier flavor of white asparagus perfectly complements the Serrano ham used to create this Spanish favorite. Garnish with a sauce made with lemon juice and mustard honey and sprinkled with chopped chives.
Asparagus always works well with fish and seafood. So why not create a salad using tuna, tomatoes, quail eggs, spinach, and onions? You won't regret it!
Sources: (WebMD) (National Institutes of Health) (Shape) (Everyday Health) (New World Encyclopedia)
See also: Cool salad combos for the hot days ahead
Why you should learn to love asparagus
Today is National Asparagus Day in the US
FOOD Vegetables
Asparagus has been cultivated since antiquity, prized by the ancient Greeks and Romans for its unique flavor, texture, and medicinal qualities. And they were on to something. This popular and nutritious spring vegetable is a veritable superfood, packed with essential minerals, vitamins, and antioxidants. Low in calories, asparagus makes for a tasty side dish or an inspired ingredient in a wealth of hot and cold dishes. And it's so easy to prepare!
So, why not include this yummy herbaceous plant in your next meal? Click through and find out why you should ask for asparagus.